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Monday 07 October 2024 @ 02:15hrs Training Protocol - Rest Pause: 1st working set will be in the rep range stated after each exercise followed by 3 rest pause sets (~30 seconds rest between each set), all reps will be 4-5 seconds on the eccentric and all sets will be performed to TECHNICAL...

Sunday 06 October 2024 @ 03:40hrs Training Protocol - Rest Pause: 1st working set will be in the rep range stated after each exercise followed by 3 rest pause sets (~30 seconds rest between each set), all reps will be 4-5 seconds on the eccentric and all sets will be performed to TECHNICAL...

Saturday 05 October 2024 @ 17:00hrs Training Protocol - Rest Pause: 1st working set will be in the rep range stated after each exercise followed by 3 rest pause sets (~30 seconds rest between each set) <8 rep sets will have 4x warm up sets (8 @ ~50%, 5 @ ~60%, 3 @ ~70% & 2 @ ~80% of the load of...

Friday 04 October 2024 @ 09:00hrs Training Protocol - Rest Pause: All sets will be AMRAP to TECHNICAL FAILURE with ~30 seconds rest between each set, all reps will be 4-5 seconds on the eccentric Core • Hanging Knee Raises (AMRAP) BW x 8+7+6+5 • Cable Side Bends (Machine 2 - AMRAP) 15kgs x...

Thursday 03 October 2024 @ 22:00hrs Training Protocol - Rest Pause: Working sets will be in the rep range stated after each exercise followed by 3 rest pause sets (~30 seconds rest between each set) <8 rep sets will have 4x warm up sets (8 reps @ ~50%, 5 reps @ ~60%, 3 reps @ ~70% & 2 reps @...

Wednesday 02 October 2024 @ 07:30hrs Training Protocol - Rest Pause: Working sets will be in the rep range stated after each exercise followed by 2 or 3 rest pause sets (~30 seconds rest between each set) <8 rep sets will have 4x warm up sets (8 reps @ ~50%, 5 reps @ ~60%, 3 reps @ ~70% & 2...

Tuesday 01 October 2024 Forced rest day as feeling rough plus working nights, needed to try and get a decent sleep

Monday 30 September 2024 @ 07:30hrs Training Protocol - Rest Pause: Working sets will be in the rep range stated after each exercise followed by 2 or 3 rest pause sets (~30 seconds rest between each set) <8 rep sets will have 4x warm up sets (8 reps @ ~50%, 5 reps @ ~60%, 3 reps @ ~70% & 2...

Sunday 29 September 2024 @ 13:15hrs Training Protocol - Rest Pause: Working sets will be in the rep range stated after each exercise followed by 2 or 3 rest pause sets (~30 seconds rest between each set) <8 rep sets will have 4x warm up sets (8 reps @ ~50%, 5 reps @ ~60%, 3 reps @ ~70% & 2 reps...

Saturday 28 September 2024 @ 03:35hrs Training Protocol - Rest Pause: All sets will be AMRAP to TECHNICAL FAILURE with ~30 seconds rest between each set, all reps will be 4-5 seconds on the eccentric Core • Rope Crunch (Machine 2 - AMRAP) 30kgs x 20+15+12+10 • Cable Side Bends (Machine 2 -...

Friday 27 September 2024 @ 03:00hrs Training Protocol - Rest Pause: Working sets will be in the rep range stated after each exercise followed by 2 or 3 rest pause sets (~30 seconds rest between each set) <8 rep sets will have 4x warm up sets (8 reps @ ~50%, 5 reps @ ~60%, 3 reps @ ~70% & 2 reps...

Thursday 26 September 2024 @ 10:30hrs Training Protocol - Rest Pause: Working sets will be in the rep range stated after each exercise followed by 2 or 3 rest pause sets (~30 seconds rest between each set) <8 rep sets will have 4x warm up sets (8 reps @ ~50%, 5 reps @ ~60%, 3 reps @ ~70% & 2...

Wednesday 25 September 2024 @ 14:30hrs Training Protocol - Rest Pause: All sets will be AMRAP with ~30 seconds rest between each set Core • Rope Crunch (Machine 2 - AMRAP) 30kgs x 30+25+23+20 • Rope Side Bends (Machine 2 - AMRAP) 17.5kgs x 15+12+10+8 (per side) • Hanging Knee Raises...

I am using a machine for this exercise

Tuesday 24 September 2024 @ 04:10hrs Training Protocol - Rest Pause: Working sets will be in the rep range stated after each exercise followed by 2 or 3 rest pause sets (~30 seconds rest between each set) <8 rep sets will have 4x warm up sets (8 reps @ ~50%, 5 reps @ ~60%, 3 reps @ ~70% & 2...

Monday 23 September 2024 @ 04:00hrs Training Protocol - Rest Pause: Working sets will be in the rep range stated after each exercise followed by 2 or 3 rest pause sets (~30 seconds rest between each set) <8 rep sets will have 4x warm up sets (8 reps @ ~50%, 5 reps @ ~60%, 3 reps @ ~70% & 2 reps...

Sunday 22 September 2024 @ 22:15hrs Training Protocol - Rest Pause: All sets will be performed to TECHNICAL FAILURE with ~30 seconds rest between each set • Bicycle Crunches (AMRAP) BW x 25+20+18+16 • Leg Raises (AMRAP) BW x 25+18+17+15 • Crunches (AMRAP) BW x 25+22+20+18 • Standing...

Saturday 21 September 2024 @ 04:00hrs Training Protocol - Rest Pause: Working sets will be in the rep range stated after each exercise followed by 2 or 3 rest pause sets (~30 seconds rest between each set) <8 rep sets will have 4x warm up sets (8 reps @ ~50%, 5 reps @ ~60%, 3 reps @ ~70% & 2...

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Friday 20 September 2024 @ 02:25hrs Training Protocol - Rest Pause: 1st working set will be in the rep range stated after each exercise followed by 2 or 3 mini sets with ~30 seconds rest between each set - 6-8 rep sets will have 4x warm up sets (8 reps @ ~50%, 5 reps @ ~60%, 3 reps @ ~70% & 2...