Wednesday 16/10/13 - Strength Session - Microcycle 1 week 4 day 2 (87% 1RM) 3-5 reps

Warm up -  Bar squats 2sets x 10 reps, Squats 60kg x 6 reps, 100kg smith squats x 7 reps.

Box Squats (smith) - set1: 130kg x 5 reps, set 2: 135kg x 5 reps, set 3: 135kg x 5 reps, set4: 135kg x 5 reps, set5: 135kg x 5 reps, dset1:120kg x 5reps, dset2: 100kg x 8 reps, dset3: 100kg x 8 reps .

Military Press (dumbbell) - set1: 50kg (25kg ps) x 6 reps, set 2: 55kg (27.5kg ps) x 5 reps, set 3: 55kg x 6 reps, set4: 55kg x 6 reps, set5: 55kg x 5 reps, dset1: 45kg x 5reps, dset2: 40kg x 3 reps, dset3: 40kg x 4 reps .

Wide Grip seated Row - set1: 85kg x 5 reps, set 2: 85kg x 5 reps, set 3: 85kg x 5 reps, set4: 85kg x 5 reps, set5: 85kg x 5 reps, dset1: 75kg x 5reps, dset2: 65kg x 4 reps, dset3: 55kg x 5 reps .

Romanian Deadlift - set1: 100kg x 8 reps, set 2: 110kg x 6 reps, set 3: 120kg x 5 reps, set4: 120kg x 5 reps, set5: 110kg x 5 reps, dset1: 90kg x 5reps, dset2: 90kg x 5 reps.

Decline Bench (dumbbell) - set1: 70kg (35kg ps) x 5 reps, set 2: 70kg x 5 reps, set 3: 75kg (37.5kg ps) x 5 reps, set4: 75kg x 5 reps, set5: 75kg x 5 reps, dset1:60kg x 5reps.

Hack Squat - set1: 75kg x 5 reps, set 2: 75kg x 5 reps, set 3: 75kg x 5 reps, set4: 75kg x 5 reps, set5: 75kg x 5 reps, dset1: 65kg x 4reps, dset2: 55kg x 5 reps, dset3: 50kg x 6 reps.