Work up to 1RM deadlift: 3x3@60kgs, 2x3@80kgs, 2x2@100kgs, 1@120kgs, 1@130kgs, 1@140kgs, 1@150kgs, 1@160kgs, 1@170kgs (officially…
Week 29 – Your Workout of the Week
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.
Onspeed
