ok

Log press, one clean only and then just do presses
Warm up to
60kg 2 sets of 8 reps
90kg 5
110kg 3 sets of 5 reps

Closer grip Raw speed bench, I want all reps held at lockout for 2 sec on every set
Week 3 of 3
60kg 2 sets of 8 reps
75kg 2 sets of 5 reps
90kg 5
110kg 3
130kg 5 sets of 3 reps, paused and drive hard
Sandbag walks, 40m
80kg 3 x 40m walks with sandbag, pick up and walk 40m then drop, short rest then go again
and do 3 walks of these

Farmers walks
80kg 3 x 20m walks

Stiff bar Deadlift
Bar is never to be dropped
Before pulling really try to tighten up those lats and make those arms as long as possible but
pulling any slack from bar
60kg 3 sets of 5 reps
80kg 5
100kg 5
120kg 5
140kg 5
160kg 3
180kg 2
200kg 1

220kg 5 reps
195kg 5 sets of 3 reps, really work hard on that technique
Pendley rows 5 sets of 8 reps 100kg
Pulldowns 5 sets of 10 reps 80kg

Raw bench, I want all reps held at lockout for 2 sec on every set

Bar 3 sets of 12 reps

60kg 12 reps

80kg 8 reps

100kg 5

115kg 3

135kg 2

165kg 2 sets of 4 reps

150kg 5 sets of 3 reps, pause on chest then drive hard

140kg 2 sets of 12 reps, short pause on chest

Dbell flat bench press, neutral grip with pauses on all reps 3 sets of 8 reps, work hard on these, reps will change weekly

Pushdowns 3 sets 15 reps, work hard on these

Dbell floor extensions 4 sets of 12 reps, all reps paused on floor

Face pulls using rope 5 sets 12 reps

Squats straight bar, use a belt from start and I would use knee sleeves also from start

All squats to be controlled down and not dropped

Bar 2 sets of 12 reps

60kg 8 reps

80kg 8 reps

100kg 5 reps

130kg 5

160kg 3 reps

190kg 2 reps

220kg 2 sets of 5 reps בפועל 235, שכחתי לקחת בחשבון מוט סקוואט,סוגר,ופלטות פאונדים

205kg 5 sets of 3 reps, small pause at bottom of squat

Ghd 5 sets of 10 reps