Bench Day

T1
Competition Bench Press: Worked up to 90kg x 10, 75kg x6 x6 x13
Pendlay Row: Worked up to 70kg x 10, 60kg x6 x6 x10

T2
Incline Bench Press 50kg x15 x13 x12 x10
Pull Ups BW x10 x8 x7 x6 x6

T3
Butterfly 30kg or so x20 x12 x12 x8
Seated Face Pull 15kg x20 x12 x12 x10
Seated Incline Curl 10kg x20 x13 x12 x10
Triceps Rope Pushdown 30kg x20 x12 x10 x10

Squat / Light Pull Day

T1
Snatch Pull @Blocks: Worked Up to 120kg x10, 80kg x6 x6 x11
Squats: Worked up to 75kg x10, 67,5kg x6 x6 x10

T2
Frontsquat 40kg x10 x10 x10 x10

T3
Leg Curl 20kg x20 x15 x12 x12
Hammer Curls 10kg x20 x15 x15 x15
Dumbell Laterals 10kg x20 x15 x15 x15
Band Pull Aparts x25 x25 x25 x25
Ab Wheel x15 x15 x15 x15 x15

CG Bench Day

T1
CG Bench: Worked up to 82,5kg x10 / x7 x7 x6 x5

T2
Press 30kg x10 x10 x10 x10
Bent Over Row 50kg x15 x13 x13 x12
Spoto Press 60kg x15 x13 x11 x10

T3
One Arm Db Row 22,5kg x25 x20 x17 x15
Skull Crusher 25kg x17 x12 x12 x12
One Arm Cable Curl 12,5kg x20 x14 x12 x12
Seated Face Pull 15kg x20 x15 x14 x13
Neck Flexion, few sets