My own workout

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    Warmed up with dynamic stretching for 5 minutes

    Trap Bar Deadlift: 2×3@67kgs, 2×3@87kgs, 2×3@107kgs, 1×3@127kgs, 1×1@137kgs, 1×1@147kgs, 1×1@157kgs, 1×1@167kgs, 1×1@177kgs (please note the bar weighs 27kgs)

    KB Lunges 3×10 each leg (KB’s weigh 16kgs each)
    Back Extensions 3×10
    Thick Band Pull Throughs 3×20

    Ab Circuit: 3×10 plate crucnhes, 3×20 toe touches, 3×10 Cable Pull Downs.

    Finished with completing my age in chin-ups in as few as sets as possible:

    13, 6, 4, 2.


    Great solid program, just I would have one problem with it, and it is a major problem, as you finish with performing your age in chin ups, I would have another birthday by the time I completed all the reps, ash


    LOL hehehehe 🙂


    hahaha, you could make them fat man chins then!!!


    That fits my body shape a lot better as well, cheers, ash


    Our sprinting boys like to do the following routine now and then

    once warm-up
    wide reverse grips

    1 x maximum weight (for me thats 50kg around waist)
    2 x 45kg
    3 x 40kg
    5 x 35kg
    6 x 30kg
    8 x 25kg
    9 x 20kg
    10 x bodyweight
    work in pairs – rest time = time for your partner to do his set and weight adjustment
    trimming off basically 10% on max each time

    its hard at least on my old bones! But a great favourite for some challenging variety

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