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 Week starting: 5/10 Week 1
Wednesday Set 1 Set 2 Set 3 Total Volume Notes
Exercise Sets x Reps Reps Weight Reps Weight Reps Weight Reps Weight Volume 10may2017 wed 1hr / warmup: 16mins 2km threadmill
using dumbell 10(2)lbs
Squats1 3x8 10 20.0 10 20.0 10 20.0 30 60.0 1,800.0 using dumbell 10(2)lbs
Bench Press 3x8 10 20.0 10 20.0 10 20.0 30 60.0 1,800.0 long barbell 44+11(2)+5.5(2)lbs
Pendlay Rows 3x8 10 77.0 10 77.0 10 77.0 30 231.0 6,930.0
Deadlifts1 2x8 10 66.0 10 66.0 10 66.0 30 198.0 5,940.0 long barbell 44+11(2)lbs
Bent Over Lateral Raises 3 x 12 8 5.0 8 5.0 8 2.5 24 12.5 300.0 dumbell 5lbs
Friday Set 1 Set 2 Set 3 Total Volume Notes
Exercise Sets x Reps Reps Weight Reps Weight Reps Weight Reps Weight Volume 12may2017 fri 1hr / warmup: 10mins 1.2km threadmill
barbell short (combined one) 25lbs, barbell long 20kg+11(2)lbs, barbell long 20kg+11(2)lbs,
Squats2 3x8 10.0 25.0 10.0 66.0 10.0 66.0 30.0 157.0 4,710.0 pullup 5x, pullup 2x, chinup 2x
Inverted Rows or Pull Ups 3x8 5.0 136.0 2.0 136.0 2.0 136.0 9.0 408.0 3,672.0 barbell short (combined one) 25lbs
Overhead Press 3x8 10.0 25.0 10.0 25.0 10.0 25.0 30.0 75.0 2,250.0
Deadlifts2 2x8 5.0 66.0 5.0 66.0 10.0 66.0 20.0 198.0 3,960.0 barbell long 20kg+11(2)lbs 5x, barbell long 20kg+11(2)lbs 5x, barbell long 20kg+11(2)lbs 10x deadlift, barbell long only RDL
Bicep Curls 3x8 10.0 5.0 10.0 5.0 10.0 5.0 30.0 15.0 450.0 dumbell 5lbs
Sunday Set 1 Set 2 Set 3 Total Volume Notes
Exercise Sets x Reps Reps Weight Reps Weight Reps Weight Reps Weight Volume 14may2017 sun 1.25hr / warmup: 10mins 1.4km threadmill
long barbell 44+11(2)lbs
Squats1 3x8 10.0 66.0 10.0 66.0 10.0 66.0 30.0 198.0 5,940.0 long barbell 44+11(2)lbs -> long barbell 44lbs
Bench Press 3x8 10.0 66.0 10.0 66.0 10.0 44.0 30.0 176.0 5,280.0 short barbell 11+22(2)lbs
Pendlay Rows 3x8 10.0 55.0 10.0 55.0 10.0 55.0 30.0 165.0 4,950.0 short barbell 11+33(2)lbs
dumbell 5lbs (blue) -> 2.5lbs
Deadlifts1 2x8 10.0 77.0 10.0 77.0 10.0 77.0 30.0 231.0 6,930.0
Bent Over Lateral Raises 3 x 12 10.0 5.0 10.0 2.5 10.0 2.5 30.0 10.0 300.0
 Week starting: 5/17 Week 2
Wednesday Set 1 Set 2 Set 3 Total Volume Notes
Exercise Sets x Reps Reps Weight Reps Weight Reps Weight Reps Weight Volume 17may2017 wed 1hr / warmup: 5mins bicycle
long barbell 44+10(2)lbs, long barbell 44+10(2)+5(2)lb,long barbell 44+10(2)lbs
Squats2 3x8 10.0 64.0 8.0 74.0 10.0 64.0 28.0 202.0 5,656.0 pullup 5x, pullup 3x, chinup 2x, chinup 2x
Inverted Rows or Pull Ups 3x8 5.0 136.0 3.0 136.0 2.0 136.0 10.0 408.0 4,080.0 short barbell (bent one) 11+10(2)lbs, short barbell 11+10(2)+5(2)lbs, short barbell 11+10(2)lbs
Overhead Press 3x8 10.0 31.0 10.0 41.0 10.0 31.0 30.0 103.0 3,090.0
Deadlifts2 2x8 10.0 94.0 10.0 94.0 10.0 94.0 30.0 282.0 8,460.0 long barbell 44+25(2)lbs
Bicep Curls 3x8 10.0 5.0 10.0 5.0 10.0 5.0 30.0 15.0 450.0 dumbell (alternate) 5lbs
Friday Set 1 Set 2 Set 3 Total Volume Notes
Exercise Sets x Reps Reps Weight Reps Weight Reps Weight Reps Weight Volume 19may2017 fri 50mins / warmup: 5mins 0.8km threadmill
long barbell 44+11(2)lbs -> + 5.5(2)lbs
Squats1 3x8 10.0 66.0 10.0 77.0 10.0 77.0 30.0 220.0 6,600.0 long barbell 44+11(2)lbs -> long barbell 44lbs+5.5(2)lbs
Bench Press 3x8 10.0 66.0 10.0 66.0 10.0 55.0 30.0 187.0 5,610.0 short barbell 11+22(2)lbs (future should reduce to 11lbs(2))
Pendlay Rows 3x8 10.0 55.0 8.0 55.0 8.0 55.0 26.0 165.0 4,290.0
Deadlifts1 2x8 10.0 55.0 10.0 55.0 10.0 55.0 30.0 165.0 4,950.0 short barbell 11+22(2)lbs
Bent Over Lateral Raises 3 x 12 10.0 5.0 10.0 5.0 10.0 5.0 30.0 15.0 450.0 dumbell 5lbs (blue)
Sunday Set 1 Set 2 Set 3 Total Volume Notes
Exercise Sets x Reps Reps Weight Reps Weight Reps Weight Reps Weight Volume 21may2017 sun 50mins / warmup 8mins 1km threadmill
long barbell 44+11(2)lbs
Squats2 3x8 10.0 66.0 10.0 66.0 10.0 66.0 30.0 198.0 5,940.0 pullup 5, chinup 5, chinup 2 until fail
Inverted Rows or Pull Ups 3x8 5.0 136.0 5.0 136.0 2.0 136.0 12.0 408.0 4,896.0 short barbell (combined one) 25lbs -> 15lbs
Overhead Press 3x8 10.0 25.0 10.0 15.0 10.0 15.0 30.0 55.0 1,650.0 short barbell 11+33(2)lbs
dumbell (alternate) 5lbs
Deadlifts2 2x8 10.0 77.0 10.0 77.0 10.0 77.0 30.0 231.0 6,930.0
Bicep Curls 3x8 10.0 5.0 10.0 5.0 10.0 5.0 30.0 15.0 450.0
 Week starting: 5/24 Week 3
Wednesday Set 1 Set 2 Set 3 Total Volume Notes
Exercise Sets x Reps Reps Weight Reps Weight Reps Weight Reps Weight Volume 25may2017 thu 60mins / warmup: 10mins 1.2km threadmill
long barbell 44+11(2)lbs+5.5(2)lbs
Squats1 3x8 10 77 10 77 10 77 30 231 6,930 long barbell 44+5.5(2)lbs
Bench Press 3x8 10 55 10 55 10 55 30 165 4,950 short barbell 11+11(2)+5.5(2)lbs
Pendlay Rows 3x8 10 44 10 44 10 44 30 132 3,960
Deadlifts1 2x8 10 77 10 77 10 77 30 231 6,930 short barbell 11+33(2)lbs
Bent Over Lateral Raises 3 x 12 10 5 10 5 10 5 30 15 450 dumbell 5lbs
Friday Set 1 Set 2 Set 3 Total Volume Notes
Exercise Sets x Reps Reps Weight Reps Weight Reps Weight Reps Weight Volume 3june2017 sat 55mins / warmup: 8mins 0.8km threadmill
long barbell 44+11(2)+11(2)lbslbs
Squats2 3x8 10 88 10 88 10 88 30 264 7,920 chinup 2 x 10 sets (10 mins)
Inverted Rows or Pull Ups 3x8 8 136 6 136 6 136 20 408 8,160 short barbell (bent combined one) 15kg (30lbs)
Overhead Press 3x8 10 30 10 30 10 30 30 90 2,700
Deadlifts2 2x8 10 55 10 55 10 55 30 165 4,950 short barbell 11+22(2)lbs
Bicep Curls 3x8 10 12 10 8 10 8 30 28 840 dumbell (alternate) 12lbs (6kg) -> 8lbs (4kg)
Sunday Set 1 Set 2 Set 3 Total Volume Notes
Exercise Sets x Reps Reps Weight Reps Weight Reps Weight Reps Weight Volume 5jun2017 mon 50mins / warmup: 8mins 1km threadmill
long barbell 44+11(2)lbs+11(2)lbs
Squats1 3x8 10 88 10 88 10 88 30 264 7,920 long barbell 44+11(2)lbs -> 44+5.5(2)lbs (future use only 5.5(2)lbs)
Bench Press 3x8 10 66 10 66 10 55 30 187 5,610 short barbell 11+22(2)lbs
Pendlay Rows 3x8 10 55 10 55 10 55 30 165 4,950 short barbell 11+22(2)lbs
dumbell 8lbs
Deadlifts1 2x8 10 55 10 55 10 55 30 165 4,950
Bent Over Lateral Raises 3 x 12 10 8 10 8 10 8 30 24 720
 Week starting: 5/31 Week 4
Wednesday Set 1 Set 2 Set 3 Total Volume Notes
Exercise Sets x Reps Reps Weight Reps Weight Reps Weight Reps Weight Volume 7june2017 wed 55mins / warmup: 5mins 0.6km threadmill (short due to full stomach)
long barbell 44+22(2)lbs
Squats2 3x8 10 88 10 88 10 88 30 264 7,920 pullup 2 x 10 sets (EMOM: 2 rep per mins, total 10 mins)
Inverted Rows or Pull Ups 3x8 6 136 6 136 6 136 18 408 7,344 short barbell (bent combined one) 15kg (30lbs)
Overhead Press 3x8 10 30 10 30 10 30 30 90 2,700
Deadlifts2 2x8 10 55 10 55 10 55 30 165 4,950 short barbell 11+22(2)lbs
Bicep Curls 3x8 10 12 10 12 10 8 30 32 960 dumbell (seated concurrent) 12lbs (6kg) -> 8lbs (4kg)
Friday Set 1 Set 2 Set 3 Total Volume Notes
Exercise Sets x Reps Reps Weight Reps Weight Reps Weight Reps Weight Volume 10jun2017 mon 70mins / warmup: 8mins 1km threadmill (skip 1 day previously)
long barbell 44+11(2)lbs+11(2)lbs
Squats1 3x8 10 88 10 88 10 88 30 264 7,920 long barbell 44+5.5(2)lbs
Bench Press 3x8 10 55 10 55 10 55 30 165 4,950 short barbell 11+22(2)lbs
Pendlay Rows 3x8 10 55 10 55 10 55 30 165 4,950 short barbell 11+22(2)lbs
dumbell 12lbs
Deadlifts1 2x8 10 55 10 55 10 55 30 165 4,950
Bent Over Lateral Raises 3 x 12 10 12 10 12 10 12 30 36 1,080
Sunday Set 1 Set 2 Set 3 Total Volume Notes
Exercise Sets x Reps Reps Weight Reps Weight Reps Weight Reps Weight Volume 14june2017 wed 60mins / warmup: 8mins 1km threadmill (skip 2 days previously)
long barbell 44+22(2)+5.5(2)lbs
Squats2 3x8 10 99 10 99 10 99 30 297 8,910 pullup 2 x 10 sets (EMOM: 2 rep per mins, total 10 mins)
Inverted Rows or Pull Ups 3x8 6 136 6 136 6 136 18 408 7,344 short barbell (bent combined one) 15kg (30lbs)
Overhead Press 3x8 10 30 10 30 10 30 30 90 2,700 short barbell 11+33(2)lbs
dumbell (standing concurrent) 12lbs (6kg)
Deadlifts2 2x8 10 77 10 77 10 77 30 231 6,930
Bicep Curls 3x8 10 12 10 12 10 12 30 36 1,080
 Week starting: 6/7 Week 5
Wednesday Set 1 Set 2 Set 3 Total Volume Notes
Exercise Sets x Reps Reps Weight Reps Weight Reps Weight Reps Weight Volume 18jun2017 mon 35mins / warmup: 5mins 0.8km threadmill (skip 2 day previously)
long barbell 44+22(2)lbs+5.5(2)lbs
Squats1 3x8 10 99 10 99 10 99 30 297 8,910 long barbell 44+5.5(2)lbs
Bench Press 3x8 10 55 10 55 10 55 30 165 4,950 short barbell 11+22(2)lbs
Pendlay Rows 3x8 10 55 10 55 10 55 30 165 4,950 short barbell 11+33(2)lbs
dumbell 8lbs
Deadlifts1 2x8 10 77 10 77 10 77 30 231 6,930
Bent Over Lateral Raises 3 x 12 10 8 10 8 10 8 30 24 720
Friday Set 1 Set 2 Set 3 Total Volume Notes
Exercise Sets x Reps Reps Weight Reps Weight Reps Weight Reps Weight Volume 20june2017 wed 30mins / warmup: 5mins 0.9km threadmill
long barbell 44+22(2)+5.5(2)lbs
Squats2 3x8 10 99 10 99 10 99 30 297 8,910 pullup 2 x 10 sets (EMOM: 2 rep per mins, total 10 mins)
Inverted Rows or Pull Ups 3x8 6 136 6 136 6 136 18 408 7,344 short barbell (bent combined one) 15kg (30lbs)
Overhead Press 3x8 10 30 10 30 10 30 30 90 2,700 short barbell 11+22(2)lbs
dumbell (standing concurrent) 10lbs (6kg)
Deadlifts2 2x8 10 55 10 55 10 55 30 165 4,950
Bicep Curls 3x8 10 10 10 10 10 10 30 30 900
Sunday Set 1 Set 2 Set 3 Total Volume Notes
Exercise Sets x Reps Reps Weight Reps Weight Reps Weight Reps Weight Volume 22august017 tue 70mins / warmup: 5mins 1km threadmill
long barbell 44+22(2)+5.5(2)lbs
Squats1 3x8 10 99 10 99 8 99 28 297 8,316 long barbell 44+5.5(2)lbs
Bench Press 3x8 10 55 10 55 12 55 32 165 5,280 short barbell 11+22(2)lbs
Pendlay Rows 3x8 10 55 10 55 10 55 30 165 4,950 short barbell 11+22(2)lbs
none (fatigue)
Deadlifts1 2x8 8 55 0 0 0 0 8 55 440
Bent Over Lateral Raises 3 x 12 0 0 0 0 0 0 0 0 0
 Week starting: 6/14 Week 6 warmup (3rd phase)
Wednesday Set 1 Set 2 Set 3 Total Volume Notes Set 1 Set 2 Set 3
Exercise Sets x Reps Reps Weight Reps Weight Reps Weight Reps Weight Volume 27august017 sun 70mins / warmup: 5mins 1km threadmill Rep Weight Rep Weight Rep Weight
long barbell 44+22(2)+5.5(2)lbs
Squats2 3x8 8 99 8 99 8 99 24 297 7,128 pullup 3 x 5 sets (EMOM: 1 rep per mins, total 5 mins)
Inverted Rows or Pull Ups 3x8 5 136 5 136 5 136 15 408 6,120 short barbell (bent combined one) 15kg (30lbs)
Overhead Press 3x8 8 30 8 30 8 30 24 90 2,160 short barbell 11+33(2)lbs
dumbell (standing concurrent) 8lbs (4kg)
Deadlifts2 2x8 8 77 8 77 8 77 24 231 5,544
Bicep Curls 3x8 8 8 8 8 8 8 24 24 576
Friday Set 1 Set 2 Set 3 Total Volume Notes
Exercise Sets x Reps Reps Weight Reps Weight Reps Weight Reps Weight Volume 29august2017 tue 60mins / warmup: 9mins 1km threadmill
long barbell 44+22(2)lbs+5.5(2)lbs
Squats1 3x8 8 99 8 99 8 99 24 297 7,128 long barbell 44+11(2)lbs 8 20kg dumbell 5 24kg dumbell 3 long barbell + 11(2)lbs
Bench Press 3x8 8 66 8 66 8 66 24 198 4,752 short barbell 11+22(2)lbs 8 short barbell + 11(2) 5 short barbell + 11(2) + 5.5(2)
Pendlay Rows 3x8 8 55 8 55 8 55 24 165 3,960 short barbell 11+33(2)lbs 8 short barbell + 11(2) 5 short barbell + 11(2) + 5.5(2)
dumbell 12lbs (6kg)
Deadlifts1 2x8 8 77 8 77 8 77 24 231 5,544 8 comb bent short barbell 20kg 5 short barbell + 22(2)
Bent Over Lateral Raises 3 x 12 8 12 8 12 8 12 24 36 864
Sunday Set 1 Set 2 Set 3 Total Volume Notes
Exercise Sets x Reps Reps Weight Reps Weight Reps Weight Reps Weight Volume 31august017 sun 90mins / warmup: 5mins 1km threadmill
long barbell 44+22(2)+11(2)
Squats2 3x8 8 111 8 111 8 111 24 333 7,992 pullup 3 reps x 5 sets (EMOM: 1 rep per mins, total 5 mins) + EMOM 2 x 5 sets 8 long barbell + 11(2) 5 long barbell + 11(2) +11(2) 3 long barbell +22(2) + 11(2)
Inverted Rows or Pull Ups 3x8 5 136 5 136 5 136 15 408 6,120 short barbell (bent combined one) 20kg (40lbs)
Overhead Press 3x8 8 40 8 40 8 40 24 120 2,880 short barbell 11+22(2)+22(2) 8 comb bent short barbell 10kg 5 comb bent short barbell 15kg
dumbell (standing alternate) 12lbs (6kg)
Deadlifts2 2x8 8 99 8 99 8 99 24 297 7,128 8 short barbell + 22(2) 5 short barbell + 22(2) + 11(2)
Bicep Curls 3x8 8 12 8 12 8 12 24 36 864
 Week starting: 6/21 Week 7
Wednesday Set 1 Set 2 Set 3 Total Volume Notes
Exercise Sets x Reps Reps Weight Reps Weight Reps Weight Reps Weight Volume 11sep2017 mon 60mins / warmup: 9mins 1km threadmill
long barbell 44+22(2)+11(2)
Squats1 3x8 8 111 8 111 8 111 24 333 7,992 long barbell 44+11(2) 8 long barbell + 11(2) 5 long barbell + 22(2) 3 long barbell + 22(2) + 11(2)
Bench Press 3x8 8 66 8 66 8 66 24 198 4,752 short barbell 11+11(2)+5.5.(2)+5.5.(2) 8 long barbell + 11(2) 5 long barbell + 11(2) + 5.5(2)
Pendlay Rows 3x8 8 55 8 55 8 55 24 165 3,960 short barbell 11+11(2)+5.5.(2)+5.5.(2) 8 short barbell + 11(2) 5 short barbell + 11(2) + 5.5(2)
no time
Deadlifts1 2x8 8 55 8 55 8 55 24 165 3,960 0 no time 0 no time
Bent Over Lateral Raises 3 x 12 0 0 0 0 0 0 0 0 0
Friday Set 1 Set 2 Set 3 Total Volume Notes
Exercise Sets x Reps Reps Weight Reps Weight Reps Weight Reps Weight Volume 13sep2017 wed 60mins / warmup: 5mins 1km threadmill
long barbell 44+22(2)+11(2)+5.5.(2)
Squats2 3x8 8 111 8 111 8 111 24 333 7,992 pullup 2 reps x 10 sets (EMOM: 1 rep per mins, total 10 mins) 8 long barbell + 11(2) 5 long barbell + 11(2) +11(2) 3 long barbell +22(2) + 11(2)
Inverted Rows or Pull Ups 3x8 8 136 8 136 8 136 24 408 9,792 short barbell (bent combined one) 20kg (40lbs)
Overhead Press 3x8 8 40 8 40 8 40 24 120 2,880 short barbell 11+22(2)+11(2) 8 comb bent short barbell 10kg 5 comb bent short barbell 15kg
dumbell (standing alternate) 120bs (5kg)
Deadlifts2 2x8 8 77 8 77 8 77 24 231 5,544 8 short barbell + 22(2) 5 short barbell + 22(2) + 11(2)
Bicep Curls 3x8 8 10 8 10 8 10 24 30 720
Sunday Set 1 Set 2 Set 3 Total Volume Notes
Exercise Sets x Reps Reps Weight Reps Weight Reps Weight Reps Weight Volume 22sep2017 mon 90mins / warmup: 10mins 1.5km threadmill
long barbell 44+22(2)+11(2)+5.5.(2)
Squats1 3x8 8 111 8 111 8 111 24 333 7,992 long barbell 44+11(2) 8 long barbell + 11(2) 5 long barbell + 22(2) 3 long barbell + 22(2) + 11(2)
Bench Press 3x8 8 66 8 66 8 66 24 198 4,752 short barbell 11+11(2)+5.5.(2)+5.5.(2) 8 long barbell 5 long barbell + 5.5(2)
Pendlay Rows 3x8 8 55 8 55 8 55 24 165 3,960 short barbell 11+11(2)+5.5.(2)+5.5.(2) 8 short barbell + 11(2) 5 short barbell + 11(2) + 5.5(2)
barbell 12lbs (6kg) and 8lbs (4kg)
Deadlifts1 2x8 8 99 8 99 8 99 24 297 7,128 8 short barbell + 22(2) 5 short barbell + 22(2) + 11(2)
Bent Over Lateral Raises 3 x 12 8 12 12 8 12 8 32 28 896
 Week starting: 6/28 Week 8
Wednesday Set 1 Set 2 Set 3 Total Volume Notes
Exercise Sets x Reps Reps Weight Reps Weight Reps Weight Reps Weight Volume 24sep2017 sun 80mins / warmup: 5mins 1km threadmill
long barbell 44 + 22(2) + 11(2)
Squats2 3x8 8 111 8 111 8 111 24 333 7,992 pullup 2 reps x 8 sets (EMOM: 1 rep per mins, total 8 mins) 8 long barbell + 11(2) 5 long barbell + 11(2) +11(2) 3 long barbell +22(2) + 11(2)
Inverted Rows or Pull Ups 3x8 8 136 8 136 8 136 24 408 9,792 short barbell (bent combined one) 20kg (40lbs)
Overhead Press 3x8 8 40 8 40 8 40 24 120 2,880 short barbell 11 + 44(2) 8 comb bent short barbell 10kg 5 comb bent short barbell 15kg
dumbell (standing alternate) 10lbs (5kg)
Deadlifts2 2x8 8 99 8 99 8 99 24 297 7,128 8 short barbell + 22(2) 5 short barbell + 22(2) + 11(2)
Bicep Curls 3x8 12 10 12 10 12 10 36 30 1,080
Friday Set 1 Set 2 Set 3 Total Volume Notes
Exercise Sets x Reps Reps Weight Reps Weight Reps Weight Reps Weight Volume 26sep2017 tue 80mins / warmup: 10mins 1.2km threadmill
long barbell 44 + 22(2 ) + 11(2) + 5.5(2)
Squats1 3x8 8 111 8 111 8 111 24 333 7,992 long barbell 44 + 11(2) 8 long barbell + 11(2) 5 long barbell + 22(2) 3 long barbell + 22(2) + 11(2)
Bench Press 3x8 8 66 8 66 8 66 24 198 4,752 short barbell 11 + 22(2) + 5.5.(2) 8 long barbell 5 long barbell + 5.5(2)
Pendlay Rows 3x8 8 66 8 55 8 55 24 176 4,224 short barbell 11 + 44(2) 8 short barbell + 11(2) 5 short barbell + 22(2)
dumbell (bent fly) 10lbs (5kg)
Deadlifts1 2x8 8 99 8 99 8 99 24 297 7,128 8 short barbell + 22(2) 5 short barbell + 22(2) + 11(2) - no time
Bent Over Lateral Raises 3 x 12 12 10 12 10 12 10 36 30 1,080
Sunday Set 1 Set 2 Set 3 Total Volume Notes
Exercise Sets x Reps Reps Weight Reps Weight Reps Weight Reps Weight Volume 28sep2017 sun 80mins / warmup: 10mins 1.2km threadmill
long barbell 44 + 33(2) + 5.5.(2)
Squats2 3x8 8 111 8 111 8 111 24 333 7,992 pullup 2 reps x 10 sets (EMOM: 1 rep per mins, total 10 mins) 8 long barbell + 11(2) + 5.5(2) 5 long barbell + 22(2) +5.5(2) 3 long barbell + 33(2)
Inverted Rows or Pull Ups 3x8 8 136 8 136 8 136 24 408 9,792 short barbell (bent combined one) 20kg (40lbs)
Overhead Press 3x8 8 40 8 40 8 40 24 120 2,880 short barbell 11 + 44(2) 8 comb bent short barbell 10kg 5 comb bent short barbell 15kg
short barbell (bent combined one) 10kg (20lbs)
Deadlifts2 2x8 8 99 8 99 8 99 24 297 7,128 8 short barbell + 22(2) 5 short barbell + 22(2) + 11(2)
Bicep Curls 3x8 12 20 12 20 12 20 36 60 2,160
 Week starting: 7/5 Week 9
Wednesday Set 1 Set 2 Set 3 Total Volume Notes
Exercise Sets x Reps Reps Weight Reps Weight Reps Weight Reps Weight Volume 30sep2017 tue 80mins / warmup: 10mins 1.2km threadmill
long barbell 44 + 22(2) + 11(2) + 5.5(2)
Squats1 3x8 8 111 8 111 8 111 24 333 7,992 long barbell 44 + 11(2) 8 long barbell + 11(2) + 5.5(2) 5 long barbell + 22(2) + 5.5(2) 3 long barbell + 22(2) + 11(2)
Bench Press 3x8 8 66 8 66 8 66 24 198 4,752 short barbell 11 + 22(2) 8 long barbell 5 long barbell + 5.5(2)
Pendlay Rows 3x8 8 55 8 55 8 55 24 165 3,960 short barbell 11 + 44(2) 8 short barbell + 11(2) 5 short barbell + 11(2) + 5.5(2)
dumbell (bent fly) 12lbs (6kg)
Deadlifts1 2x8 8 99 8 99 8 99 24 297 7,128 8 short barbell + 22(2) 0 short barbell + 22(2) + 11(2) (no time)
Bent Over Lateral Raises 3 x 12 12 12 12 12 12 12 36 36 1,296
Friday Set 1 Set 2 Set 3 Total Volume Notes
Exercise Sets x Reps Reps Weight Reps Weight Reps Weight Reps Weight Volume 3oct2017 tue 80mins / warmup: 10mins 1.2km threadmill - starts to do 3 days per week
long barbell 44 + 33(2) + 11(2)
Squats2 3x8 8 122 8 122 8 122 24 366 8,784 pullup 2 reps x 10 sets (EMOM: 1 rep per mins, total 10 mins) 8 long barbell + 11(2) + 5.5(2) 5 long barbell + 22(2) +5.5(2) 3 long barbell + 33(2)
Inverted Rows or Pull Ups 3x8 8 136 8 136 8 136 24 408 9,792 short barbell (bent combined one) 20kg (40lbs)
Overhead Press 3x8 8 40 8 40 8 40 24 120 2,880 short barbell 11 + 44(2) 8 comb bent short barbell 10kg 5 comb bent short barbell 15kg
short barbell (bent combined one) 15kg (30lbs)
Deadlifts2 2x8 8 99 8 99 8 99 24 297 7,128 8 short barbell + 22(2) 0 short barbell + 22(2) + 11(2) (no time)
Bicep Curls 3x8 8 20 8 30 8 30 24 80 1,920
Sunday Set 1 Set 2 Set 3 Total Volume Notes
Exercise Sets x Reps Reps Weight Reps Weight Reps Weight Reps Weight Volume 5sep2017 thu 80mins / warmup: 10mins 1.2km threadmill
long barbell 44 + 44(2)
Squats1 3x8 8 122 8 122 8 122 24 366 8,784 long barbell 44 + 11(2) + 5.5(2) 8 long barbell + 11(2) + 5.5(2) 5 long barbell + 22(2) + 5.5(2) 3 long barbell + 33(2) + 5.5(2)
Bench Press 3x8 8 77 8 77 8 77 24 231 5,544 short barbell 11 + 22(2) + 5.5.(2) 8 long barbell + 5.5(2) 5 long barbell + 11(2)
Pendlay Rows 3x8 8 66 8 66 8 66 24 198 4,752 short barbell 11 + 44(2) 8 short barbell + 11(2) + 5.5(2) 5 short barbell + 22(2)
dumbell (bent fly) 10lbs (5kg) home dumbell (no time)
Deadlifts1 2x8 8 99 8 99 8 99 24 297 7,128 0 short barbell + 22(2) (no time) 0 short barbell + 22(2) + 11(2) (no time)
Bent Over Lateral Raises 3 x 12 12 10 12 10 12 10 36 30 1,080
starting: 7/12 Week 10
Wednesday Set 1 Set 2 Set 3 Total Volume Notes
Exercise Sets x Reps Reps Weight Reps Weight Reps Weight Reps Weight Volume 7oct2017 tue 80mins / warmup: 10mins 1.2km threadmill
long barbell 44 + 33(2) + 11(2)
Squats2 3x8 8 122 8 122 8 122 24 366 8,784 pullup 2 reps x 10 sets (EMOM: 1 rep per mins, total 10 mins) 8 long barbell + 11(2) + 5.5(2) 5 long barbell + 22(2) +5.5(2) 3 long barbell + 33(2)
Inverted Rows 3 x 8 8 139 8 139 8 139 24 417 10,008 short barbell (bent combined one) 20kg (40lbs)
Overhead Pres3 x 8 8 40 8 40 8 40 24 120 2,880 short barbell 11 + 44(2) 8 comb bent short barbell 10kg 5 comb bent short barbell 15kg
short barbell (bent combined one) 15kg (30lbs)
Deadlifts2 2x8 8 99 8 99 8 99 24 297 7,128 8 short barbell + 22(2) 5 short barbell + 22(2) + 11(2)
Bicep Curls 3 x 8 8 30 8 30 8 30 24 90 2,160
Friday Set 1 Set 2 Set 3 Total Volume Notes
Exercise Sets x Reps Reps Weight Reps Weight Reps Weight Reps Weight Volume 16oct2017 mon 120mins / warmup: 8mins 0.8km threadmill
long barbell 44 + 44(2)
Squats1 3x8 8 122 8 122 8 122 24 366 8,784 long barbell 44 + 11(2) 8 long barbell + 11(2) + 5.5(2) 5 long barbell + 22(2) + 5.5(2) 3 long barbell + 33(2)
Bench Press 3 x 8 8 66 8 66 8 66 24 198 4,752 short barbell 11 + 22(2) + 5.5.(2) 8 long barbell + 11(2) 5 long barbell + 11(2)
Pendlay Rows 3 x 8 8 77 8 77 8 77 24 231 5,544 short barbell 11 + 44(2) + 5.5(2) 8 short barbell + 11(2) + 5.5(2) 5 short barbell + 22(2)
dumbell (bent fly) 12lbs (6kg)
Deadlifts1 2x8 8 111 8 111 8 111 24 333 7,992 8 short barbell + 22(2) + 5.5(2) 5 short barbell + 33(2) + 5.5(2)
Bent Over Later3 x 12 12 12 12 12 12 12 36 36 1,296
Sunday Set 1 Set 2 Set 3 Total Volume Notes
Exercise Sets x Reps Reps Weight Reps Weight Reps Weight Reps Weight Volume 18oct2017 wed 110mins / warmup: 10mins 1.2km threadmill
long barbell 44 + 44(2) + 5.5(2)
Squats2 3x8 8 133 8 133 8 133 24 399 9,576 pullup 3 reps x 5, 2 reps x 5 sets EMOM 8 long barbell + 11(2) + 5.5(2) 5 long barbell + 22(2) + 5.5(2) 3 long barbell + 33(2) + 5.5(2)
Inverted Rows 3 x 8 8 139 8 139 8 139 24 417 10,008 long barbell 44 + 11(2)
Overhead Pres3 x 8 8 55 8 55 8 55 24 165 3,960 short barbell 11 + 44(2) + 5.5(2) 8 long barbell 44lbs 5 long barbell + 5.5(2)
short barbell (bent combined one) 15kg (30lbs)
Deadlifts2 2x8 8 111 8 111 8 111 24 333 7,992 8 short barbell + 22(2) + 5.5(2) 5 short barbell + 33(2) + 5.5(2)
Bicep Curls 3 x 8 8 30 8 30 8 30 24 90 2,160
arting: 7/19 Week 11
Wednesday Set 1 Set 2 Set 3 Total Volume Notes
Exercise Sets x Reps Reps Weight Reps Weight Reps Weight Reps Weight Volume 20oct2017 fri 85mins / warmup: 10mins 1.2km threadmill
long barbell 44 + 44(2) + 5.5(2)
Squats1 3 x 8 8 133 8 133 8 133 24 399 9,576 long barbell 44 + 11(2) + 5.5(2) 8 long barbell + 11(2) + 5.5(2) 5 long barbell + 22(2) + 5.5(2) 3 long barbell + 33(2) + 5.5(2)
Bench Pres 3 x 8 8 77 8 77 8 77 24 231 5,544 short barbell 11 + 22(2) + 5.5.(2) 8 long barbell + 5.5(2) 8 long barbell + 11(2) 5 long barbell + 11(2)
Pendlay Ro 3 x 8 8 66 8 66 8 66 24 198 4,752 short barbell 11 + 44(2) + 5.5(2) 8 short barbell + 11(2) + 5.5(2) 5 long barbell + 22(2)
dumbell (bent fly) 10lbs (5kg) home dumbell
Deadlifts1 2 x 8 8 111 8 111 8 111 24 333 7,992 8 short barbell + 22(2) + 5.5(2) 5 short barbell + 33(2) + 5.5(2)
Bent Over L3 x 12 12 10 12 10 12 10 36 30 1,080
Friday Set 1 Set 2 Set 3 Total Volume Notes
Exercise Sets x Reps Reps Weight Reps Weight Reps Weight Reps Weight Volume 23oct2017 mon 95mins / warmup: 10mins 1.2km threadmill
long barbell 44 + 44(2) + 5.5(2)
Squats2 3 x 8 8 133 8 133 8 133 24 399 9,576 pullup 3 reps x 5 sets, 2 reps x 5 sets EMOM 8 long barbell + 11(2) + 5.5(2) 5 long barbell + 22(2) + 5.5(2) 3 long barbell + 33(2) + 5.5(2)
Inverted Ro3 x 8 8 141 8 141 8 141 24 423 10,152 long barbell 44 + 11(2)
Overhead P3 x 8 8 66 8 66 8 66 24 198 4,752 long barbell 44 + 44(2) 8 long barbell 44lbs 5 long barbell + 11(2)
home dumbell 5kg (10lbs) no time
Deadlifts2 2 x 8 8 122 8 122 8 122 24 366 8,784 8 long barbell + 22(2) 5 long barbell + 33(2)
Bicep Curls 3 x 8 12 10 12 10 12 10 36 30 1,080
Sunday Set 1 Set 2 Set 3 Total Volume Notes
Exercise Sets x Reps Reps Weight Reps Weight Reps Weight Reps Weight Volume
Squats1 3 x 8 0 0 0
Bench Pres 3 x 8 0 0 0
Pendlay Ro 3 x 8 0 0 0
Deadlifts1 2 x 8 0 0 0
Bent Over L3 x 12 0 0 0
 Week starting: 7/26 Week 12
Wednesday Set 1 Set 2 Set 3 Total Volume Notes
Exercise Sets x Reps Reps Weight Reps Weight Reps Weight Reps Weight Volume
Squats2 3x8 0 0 0
Inverted Rows or Pull Ups 3x8 0 0 0
Overhead Press 3x8 0 0 0
Deadlifts2 2x8 0 0 0
Bicep Curls 3x8 0 0 0
Friday Set 1 Set 2 Set 3 Total Volume Notes
Exercise Sets x Reps Reps Weight Reps Weight Reps Weight Reps Weight Volume
Squats1 3x8 0 0 0
Bench Press 3x8 0 0 0
Pendlay Rows 3x8 0 0 0
Deadlifts1 2x8 0 0 0
Bent Over Lateral Raises 3 x 12 0 0 0
Sunday Set 1 Set 2 Set 3 Total Volume Notes
Exercise Sets x Reps Reps Weight Reps Weight Reps Weight Reps Weight Volume
Squats2 3x8 0 0 0
Inverted Rows or Pull Ups 3x8 0 0 0
Overhead Press 3x8 0 0 0
Deadlifts2 2x8 0 0 0
Bicep Curls 3x8 0 0 0
 Week starting: 8/2 Week 13
Wednesday Set 1 Set 2 Set 3 Total Volume Notes
Exercise Sets x Reps Reps Weight Reps Weight Reps Weight Reps Weight Volume
Squats1 3x8 0 0 0
Bench Press 3x8 0 0 0
Pendlay Rows 3x8 0 0 0
Deadlifts1 2x8 0 0 0
Bent Over Lateral Raises 3 x 12 0 0 0
Friday Set 1 Set 2 Set 3 Total Volume Notes
Exercise Sets x Reps Reps Weight Reps Weight Reps Weight Reps Weight Volume
Squats2 3x8 0 0 0
Inverted Rows or Pull Ups 3x8 0 0 0
Overhead Press 3x8 0 0 0
Deadlifts2 2x8 0 0 0
Bicep Curls 3x8 0 0 0
Sunday Set 1 Set 2 Set 3 Total Volume Notes
Exercise Sets x Reps Reps Weight Reps Weight Reps Weight Reps Weight Volume
Squats1 3x8 0 0 0
Bench Press 3x8 0 0 0
Pendlay Rows 3x8 0 0 0
Deadlifts1 2x8 0 0 0
Bent Over Lateral Raises 3 x 12 0 0 0
 Week starting: 8/9 Week 14
Wednesday Set 1 Set 2 Set 3 Total Volume Notes
Exercise Sets x Reps Reps Weight Reps Weight Reps Weight Reps Weight Volume
Squats2 3x8 0 0 0
Inverted Rows or Pull Ups 3x8 0 0 0
Overhead Press 3x8 0 0 0
Deadlifts2 2x8 0 0 0
Bicep Curls 3x8 0 0 0
Friday Set 1 Set 2 Set 3 Total Volume Notes
Exercise Sets x Reps Reps Weight Reps Weight Reps Weight Reps Weight Volume
Squats1 3x8 0 0 0
Bench Press 3x8 0 0 0
Pendlay Rows 3x8 0 0 0
Deadlifts1 2x8 0 0 0
Bent Over Lateral Raises 3 x 12 0 0 0
Sunday Set 1 Set 2 Set 3 Total Volume Notes
Exercise Sets x Reps Reps Weight Reps Weight Reps Weight Reps Weight Volume
Squats2 3x8 0 0 0
Inverted Rows or Pull Ups 3x8 0 0 0
Overhead Press 3x8 0 0 0
Deadlifts2 2x8 0 0 0
Bicep Curls 3x8 0 0 0
 Week starting: 8/16 Week 15
Wednesday Set 1 Set 2 Set 3 Total Volume Notes
Exercise Sets x Reps Reps Weight Reps Weight Reps Weight Reps Weight Volume
Squats1 3x8 0 0 0
Bench Press 3x8 0 0 0
Pendlay Rows 3x8 0 0 0
Deadlifts1 2x8 0 0 0
Bent Over Lateral Raises 3 x 12 0 0 0
Friday Set 1 Set 2 Set 3 Total Volume Notes
Exercise Sets x Reps Reps Weight Reps Weight Reps Weight Reps Weight Volume
Squats2 3x8 0 0 0
Inverted Rows or Pull Ups 3x8 0 0 0
Overhead Press 3x8 0 0 0
Deadlifts2 2x8 0 0 0
Bicep Curls 3x8 0 0 0
Sunday Set 1 Set 2 Set 3 Total Volume Notes
Exercise Sets x Reps Reps Weight Reps Weight Reps Weight Reps Weight Volume
Squats1 3x8 0 0 0
Bench Press 3x8 0 0 0
Pendlay Rows 3x8 0 0 0
Deadlifts1 2x8 0 0 0
Bent Over Lateral Raises 3 x 12 0 0 0
 Week starting: 8/23 Week 16
Wednesday Set 1 Set 2 Set 3 Total Volume Notes
Exercise Sets x Reps Reps Weight Reps Weight Reps Weight Reps Weight Volume
Squats2 3x8 0 0 0
Inverted Rows or Pull Ups 3x8 0 0 0
Overhead Press 3x8 0 0 0
Deadlifts2 2x8 0 0 0
Bicep Curls 3x8 0 0 0
Friday Set 1 Set 2 Set 3 Total Volume Notes
Exercise Sets x Reps Reps Weight Reps Weight Reps Weight Reps Weight Volume
Squats1 3x8 0 0 0
Bench Press 3x8 0 0 0
Pendlay Rows 3x8 0 0 0
Deadlifts1 2x8 0 0 0
Bent Over Lateral Raises 3 x 12 0 0 0
Sunday Set 1 Set 2 Set 3 Total Volume Notes
Exercise Sets x Reps Reps Weight Reps Weight Reps Weight Reps Weight Volume
Squats2 3x8 0 0 0
Inverted Rows or Pull Ups 3x8 0 0 0
Overhead Press 3x8 0 0 0
Deadlifts2 2x8 0 0 0
Bicep Curls 3x8 0 0 0