Week 2 off season: Still sitting around 110kg that is kind of annoying. Strength feeling pretty shit especially on over head / pressing movements probably due to the loss of body weight hopefully this will start to climb in the following weeks. Hopefully body weight will be at around 115kg before prep starts. Hopefully the hard work in the offseason will pay dividends on my total.


Monday Deadlift


Defict Deadlift of 4 mats 120x4x10
BB Row 90x3x10
High bar pause squat 100x4x6
Reverse hyper 10x3x20
Chins 3x8


Wedenday Bench


Chain bench 80+20kg of chain 4x8
Bufflo bench 90x4x8
Low DB prone row 20x4x12
EZ curl skull crushes 30x4x20
Rope pressdown 25x4x12


Friday Squat


Bufflo bar pause squat no belt 120x4x6
SSB Squat 100x4x8
Trap bar dead 120x4x10
reverse hyper 20x4x10
Chins 3 sets to failure 12,12,10


Saturday Bench assistance


Incline BB bench 80x4x8
Military press 65x4x8
Side laterals 15x3x10
Rear delt flys 15x3x10
Hammer Curl 20x5x10
DB Skull crushers 20x5x10
Low DB prone row 25x4x12