Clean
SETS
WEIGHT & REPS
1
97.5kg x 2 reps
2
97.5kg x 2 reps
3
97.5kg x 2 reps
4
97.5kg x 2 reps
5
97.5kg x 2 reps
6
97.5kg x 2 reps
Squat (Barbell)
SETS
WEIGHT & REPS
1
150kg x 5 reps
2
150kg x 5 reps
3
150kg x 5 reps
4
130kg x 8 reps
Front Squat
SETS
WEIGHT & REPS
1
105kg x 3 reps
2
105kg x 3 reps
3
105kg x 3 reps
Romanian Deadlift (Barbell)
SETS
WEIGHT & REPS
1
130kg x 10 reps
Best Weight
Best Volume
Best 1 Rep Max
2
130kg x 10 reps
3
120kg x 10 reps
Lunge (Dumbbell)
SETS
WEIGHT & REPS
1
20kg x 12 reps
2
20kg x 12 reps
3
20kg x 12 reps
Leg Extension (Machine)
Too heavy first set. Chair as far forward as possible, biggest stretch setting.
SETS
WEIGHT & REPS
1
40kg x 15 reps
2
26kg x 20 reps
Side Bend (Dumbbell)
SETS
WEIGHT & REPS
1
25kg x 15 reps
2
20kg x 15 reps
3
20kg x 15 reps