- Bench: 93 x 5/105 x 1/100 x 2 x 5/100 x 3 x 4 (first rep of every set paused for 2 seconds)

- Floor Press: 92.5 x 4 x 6 @ RPE 9

- GPP Circuit: 5 rounds x 10 reps of: DB Row/DB Press/ BB Curl/Skullcrushers

- Neck

- 2” Deficit Deadlift: 155 x 5/175 x 1/165 x 2 x 5/165 x 3 x 4

- Banded Squat: 100 + red lights triple choked x 4 x 6 @ RPE 8

- GPP Circuit: 3 rounds x 10 reps of: SLDL/Leg Raise/KB Swing/Air Squat

- Conditioning: Prowler sprint x 30m x 12 (1 minute rest)

Comments:

This was one of the most gruelling workouts I can remember doing. Felt like giving up half way through the 28 reps of deficit pulls, then caught my second wind on the last set of banded squats and proceeded to smash the circuit and prowler. Over 1.5 hours all up.

- Press: 60 x 5/67 x 1/63 x 2 x 5/63 x 3 x 4

- Reverse Band Bench (yellow minis double choked): 112.5 x 4 x 6 (RPE 8-9)

- GPP Circuit: 5 rounds x 10 reps of: Chin Up/Lateral/Dip/Push down

- Squat: 112 x 5/128 x 1/120 x 2 x 5/120 x 3 x 4

- Banded Rack Pull (below knee): 150 + yellow minis doubled x 4 x 6 (RPE 8-9)

- GPP Circuit: 3 rounds x 10 reps of: Air Squat/GHR/GHD Sit Up/KB Swing

- Conditioning: Prowler sprint x 30m x 12 (1 minute rest)

- Bench: 87 x 5/100 x 1/93 x 2 x 5/93 x 3 x 4 (first rep of every set paused for 2 seconds)

- Floor Press: 90 x 4 x 6 (RPE 8-9)

- GPP Circuit: 5 rounds x 10 reps of: DB Row/DB Press/ BB Curl/Skullcrushers

Comments:

So I’m currently 11 weeks out and the next 3 weeks of training is an accumulation block. 

Super excited.

- Deadlift: 165 x 3 x 2

- 3 Rounds of: BW squat x 15, 1 minute plank, 10 GHR

- Conditioning: Jump rope 30:60 x 6