Estimated Max PR's 6/24/2020 Deadlift 180 180 Bench bands 2x6x60kg 2x5x70kg 5-6x2-6@2-3 RiR 77.5-92.5kg Squat pauses on on warm ups 5x70kg 2x4x85kg 2x3x100kg 5-6x2-6@2-3 RiR 110-130kg Bench slingshot 5x5-6@2-3 RiR High Bar narrow stance 5x10-12@2-3 RiR 87.5-90kg DB Bench 2-3x8-10@3 RiR 27.5-30kg Coan Rows 3x5-8@2 RiR Lat Pulldown 2-3x15@3-4 RiR Pull Ups or Farmers Walk 5xMax or 6 laps Tricep Pushdown 2-3x10@2-3 RiR Barbell Curl 2-3x10@2-3 RiR 2x10 Bench 120 125 Wednesday Hyperextension Haack Copy - Week 1 (Low Intensity Hig OHP 67.5 70 Squat 140 140 Tuesday Band Y T W 2x10 ck Copy - Week 1 (Low Intensity High Volume) Chin Up Pull Up 7 6 Friday Band Y T W 2x10 Front Squat 100 100 Sunday Hyperextension Power Clean 70 2x10 Deadlift pauses at different heights on warm ups 5x90kg 2x4x110kg 2x3x125kg 3-4x2-6@2-3 RiR 140-165kg Squat pauses on on warm ups 5x70kg 2x4x85kg 2x3x100kg 3-4x2-6@2-3 RiR 110-130kg Bench 2x6x70kg 2x5x85kg 3-4x2-6@2-3 RiR 92.5-110kg Bench 2x6x70kg 2x5x85kg 3-4x2-6@2-3 RiR 92.5-110kg Power Clean warm up with clean pull and hang cleans 2x3x40kg 2x3x50kg 3-4x3@2-3 RiR 60-62.5kg Front Squat or SSB 5x10-12@2-3 RiR 65-67.5kg 70-72.5kg Seated DB OHP 2-3x10@3 RiR DB Row 3x12@2 RiR Lat Pulldown 2-3x15@3-4 RiR Pull Ups or Farmers Walk 5xMax or 6 laps Tricep Pushdown 2-3x10@2-3 RiR DB Hammer Curl 3x10@2-3 RiR 1 Do this for a while then try out Sheiko Gold Change up assistance when I feel like it Keep logging lifts with Sheiko Gold Estimated Max PR's 6/24/2020 Squat 140 140 Tuesday Foam Rolling Deadlift 180 180 20 minutes Bench 120 125 Wednesday Foam Rolling Haack Copy - Week 2 (Medium Intensity Me OHP 67.5 70 20 minutes Bench bands 2x6x60kg 2x5x70kg 3-4x2-5@1-2 RiR 82.5-92.5kg Squat pauses on on warm ups 5x70kg 2x4x85kg 2x3x100kg 3-4x2-5@1-2 RiR 115-130kg Bench slingshot 4x3-4@2 RiR High Bar narrow stance 4x8-10@1-2 RiR 90-100kg DB Bench 2-3x8-10@3 RiR 27.5-30kg Coan Rows 3x5-8@2 RiR Lat Pulldown 2-3x15@3-4 RiR Ab Wheel or Split Squats 3x8-10 or 5x8 (med) Tricep Pushdown 2-3x10@2-3 RiR Barbell Curl 2-3x10@2-3 RiR opy - Week 2 (Medium Intensity Medium Volume) Chin Up Pull Up 7 6 0 0 Friday Foam Rolling 20 minutes Front Squat 100 100 Sunday Foam Rolling Leg Press 70 0 20 minutes Deadlift pauses at different heights 5x90kg 2x4x110kg 2x3x125kg 2-3x2-5@1-2 RiR 150-165kg Squat pauses on on warm ups 5x70kg 2x4x85kg 2x3x100kg 2-3x2-5@1-2 RiR 115-130kg Bench 2x6x70kg 2x5x85kg 3x90kg 2-3x2-5@1-2 RiR 100-110kg Bench 2x6x70kg 2x5x85kg 3x90kg 2-3x2-5@1-2 RiR 100-110kg Power Clean warm up with clean pull and hang cleans 2x3x40kg 2x3x50kg 2-3x2@2-3 RiR 62.5-65kg Front Squat or SSB 4x8-10@1-2 RiR 67.5-75kg 72.5-80kg Seated DB OHP 2-3x10@3 RiR DB Row 3x12@2 RiR Lat Pulldown 2-3x15@3-4 RiR Ab Wheel Split Squats 3x8-10 or 5x8 (med) Tricep Pushdown 2-3x10@2-3 RiR DB Hammer Curl 3x10@2-3 RiR Estimated Max PR's 6/24/2020 Squat 140 140 Tuesday Foam Rolling Deadlift 180 180 20 minutes Bench 120 125 Wednesday Foam Rolling Haack Copy - Week 3 (High Intensity Lo OHP 67.5 70 20 minutes Bench 2x6x60kg 2x5x70kg 3x102.5kg 1-2x1-3@0-1 RiR 110-120kg Squat pauses on on warm ups 5x70kg 2x4x85kg 2x3x100kg 1-2x1-3@0-1 RiR 130-140kg Bench slingshot 2x1-2@2 RiR High Bar narrow stance 2x6-8@0-1 RiR 102.5-112.5kg DB Bench 2-3x8-10@3 RiR 27.5-30kg Coan Rows 3x5-8@2 RiR Lat Pulldown 2-3x15@3-4 RiR Ab Wheel or Split Squats 3x8-10 or 5x8 (med) Tricep Pushdown 2-3x10@2-3 RiR Barbell Curl 2-3x10@2-3 RiR ck Copy - Week 3 (High Intensity Low Volume) Chin Up Pull Up 7 6 0 0 Friday Foam Rolling 20 minutes Front Squat 100 100 Sunday Foam Rolling Leg Press 70 0 20 minutes Deadlift pauses at different heights 5x90kg 2x4x110kg 2x3x125kg 1-2x1-3@0-1 RiR 165-180kg Squat pauses on on warm ups 5x70kg 2x4x85kg 2x3x100kg 1-2x1-3@0-1 RiR 130-140kg Bench speed or long pause 2x6x40kg 2x5x50kg 5-6x3-6@2-3 RiR Around 70kg Bench 2x6x70kg 2x5x85kg 3x102.5kg 1-2x1-3@0-1 RiR 110-120kg Power Clean warm up with clean pull and hang cleans 2x3x40kg 2x3x50kg 1-2x1@1-2 RiR 65-67.5kg Front Squat or SSB 2x6-8@0-1 RiR 77.5-85kg 82.5-92.5kg Seated DB OHP 2-3x10@3 RiR DB Row 3x12@2 RiR Lat Pulldown 2-3x15@3-4 RiR Ab Wheel Split Squats 3x8-10 or 5x8 (med) Tricep Pushdown 2-3x10@2-3 RiR DB Hammer Curl 3x10@2-3 RiR