Forgot to log the rest of my training last week. Sorry about that.
Monday 11.24.25
Bench 142.5kg x 4, 152.5kg x 4, 142.5 x 4, 140 x 4 x 2
Chins + 45 x 8 x 4 supersetted with:
OHP 175 x 8 x 4
Triceps
30 min stairs
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Tuesday November 25, 2025
Squat 425 x 4, 500 x 4, 425 x 4 x 3
Snatch grip DL 365 x 6 x 4
Bulgarian Split Squat + 75’s x 10 x 4
Leg extensions
Back extensions
Friday November 28th, 2025
Deadlift 245kg x 4, 280kg x 4, 245 kg x 4 x 2 sets
Pendulum Squat 335 x 8 x 3
Front foot elevated split squat +100’s x 8 x 3
Leg curls
30 min row z1-2
Monday 12.1.2025
Bench 315 x 4 x 3 Deload “ish” week
Chins + 35 x 8 x 3
Press 165 x 8 x 3
LTE w/ ez bar
40 min bike
Tuesday 12.2.2025
Squat- 430 x 4 x 4
SLDL- 365 x 8 x 3
Bulgarian split squats +100 x 10 x 3
Leg extensions
30 min bike
Thursday 12.4.25
Larsen press- 285 x 4 x 4
DB Row 140 x 10,10,10,8
DB Press 65 x 15,14,12
Biceps curls (ez bar)
30 min stairs
Friday:
Deadlifts 530 x 4 x 3
Pendulum Squat 355 x 8 x 3
Front Foot Elevated Split Squat + 90’s x 8 x 3
Back extensions
45 min run/walk
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Monday 12.8.2025
Bench press 320 x 4 x 5
Chins +45 x 8 x 4
Incline DB bench 105 x 10 x 4
3-0-0 tempo LTE’s
20 min stairs