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Wednesday 11 December 2024 @ 04:05hrs Pull Day - Training Protocol (1 x AMRAP): The single working set rep target is 6/6+ reps (unless stated after the exercise) with all sets to be performed to TECHNICAL FAILURE • Narrow Mag Grip Cable Row - 108.7kgs x 5 • Medium Mag Grip Cable Row -...

Tuesday 10 December 2024 @ 08:30hrs Leg & Delts Day - Training Protocol (1 x AMRAP): The single working set rep target is 6/6+ reps (unless stated after the exercise) with all sets to be performed to TECHNICAL FAILURE • Single Leg Extensions (2) | | - 57.5kgs x 6 • Single Leg Extensions (2)...

Thinking of changing things around a bit from my current PPL twice per week, considering upping leg training frequency so proposing Day 1 - Chest, Triceps & Core Day 2 - Legs & Delts Day 3 - Back & Biceps Day 4 - Legs & Delts Then rinse and repeat taking rest days as and when body requires a...

Monday 09 December 2024 @ 09:20hrs Push Day - Training Protocol (1 x AMRAP): The single working set rep target is 6/6+ reps (unless stated after the exercise) with all sets to be performed to TECHNICAL FAILURE • Smith Machine Incline Press - 80kgs x 5 • Smith Machine Flat Press - 80kgs x 5...

Sunday 08 December 2024 @ 02:55hrs Leg Day - Training Protocol (1 x AMRAP): The single working set rep target is 6/6+ reps (unless stated after the exercise) with all sets to be performed to TECHNICAL FAILURE • Single Leg Extensions (1) | | - 45kgs x 6 • Single Leg Extensions (1) / \ - 45kgs...

Saturday 07 December 2024 @ 03:45hrs Pull Day - Training Protocol (1 x AMRAP): The single working set rep target is 6/6+ reps (unless stated after the exercise) with all sets to be performed to TECHNICAL FAILURE • Narrow Mag Grip Cable Row - 104.2kgs x 6 • Medium Mag Grip Cable Row - 99.7kgs...

Thursday 05 December 2024 @ 12:50hrs Push Day - Training Protocol (1 x AMRAP): The single working set rep target is 6 reps (unless stated after the exercise) with all sets to be performed to TECHNICAL FAILURE • Smith Machine Incline Press - 80kgs x 5 • Smith Machine Flat Press - 75kgs x 6 •...

Wednesday 04 December 2024 @ 04:15hrs Leg Day - Training Protocol (1 x AMRAP): The single working set rep target is 6 reps (unless stated after the exercise) with all sets to be performed to TECHNICAL FAILURE • Single Leg Extensions (2) | | - 50kgs x 10 • Single Leg Extensions (2) / \ -...

Tuesday 03 December 2024 @ 04:30hrs Pull Day - Training Protocol (1 x AMRAP): The single working set will be in the 4-8 rep range (unless stated after the exercise) with all sets to be performed to TECHNICAL FAILURE • Narrow Mag Grip Cable Row - 99.7kgs x 8 • Medium Mag Grip Cable Row -...

Monday 02 December 2024 @ 03:30hrs Push Day - Training Protocol (1 x AMRAP): The single working set will be in the 4-8 rep range (unless stated after the exercise) with all sets to be performed to TECHNICAL FAILURE • Smith Machine Incline Press - 75kgs x 7 • Smith Machine Flat Press - 70kgs...

Sunday 01 December 2024 @ 08:20hrs Leg Day - Training Protocol (1 x AMRAP): The single working set will be in the 4-8 rep range (unless stated after the exercise) with all sets to be performed to TECHNICAL FAILURE with 2 minutes between exercises • Leg Extensions (2) | | - 97.5kgs x 8 • Leg...

Saturday 30 November 2024 @ 04:15hrs Pull Day - Training Protocol (1 x AMRAP): The single working set will be in the 4-8 rep range (unless stated after the exercise) with all sets to be performed to TECHNICAL FAILURE with 2 minutes between exercises • Narrow Mag Grip Cable Row - 95.1kgs x 8...

Friday 29 November 2024 @ 04:15hrs Push Day - Training Protocol (1 x AMRAP): The single working set will be in the 4-8 rep range (unless stated after the exercise) with all sets to be performed to TECHNICAL FAILURE with 2 minutes between exercises • Smith Machine Incline Press - 70kgs x 8 •...

Thursday 28 November 2024 @ 04:30hrs Leg & Core Day - Training Protocol (1 x AMRAP): The single working set will be in the 4-8 rep range (unless stated after the exercise) with all sets to be performed to TECHNICAL FAILURE with 2 minutes between exercises • Leg Extensions (2) | | - 95kgs x 8...

Tuesday 26 November 2024 @ 02:30hrs Pull Day - Training Protocol (1 x AMRAP): The single working set will be in the 4-8 rep range (unless stated after the exercise), all sets are to be performed to TECHNICAL FAILURE with 2 minutes between exercises • Narrow Mag Grip Cable Row - 90.5kgs x 8 •...

Sunday 24 November 2024 @ 23:10hrs Push Day - Training Protocol (1 x AMRAP): The single working set will be in the 4-8 rep range (unless stated after the exercise), all reps will be ~5 seconds focusing on TUT on the eccentric phase, tempo 4:0:1:0 unless stated otherwise, all sets to be...

Saturday 23 November 2024 @ 22:30hrs Leg & Core Day - Training Protocol (1 x AMRAP): The single working set will be in the 4-8 rep range (unless stated after the exercise), all reps will be ~5 seconds focusing on TUT on the eccentric phase, tempo 4:0:1:0 unless stated otherwise, all sets to be...

Friday 22 November 2024 @ 03:45hrs Pull Day - Training Protocol (1 x AMRAP): The single working set will be in the 4-8 rep range (unless stated after the exercise), all reps will be ~5 seconds focusing on TUT on the eccentric phase, tempo 4:0:1:0 unless stated otherwise, all sets to be...

Thursday 21 November 2024 @ 03:30hrs Push Day - Training Protocol (1 x AMRAP): The single working set will be in the 4-8 rep range (unless stated after the exercise), all reps will be ~5 seconds focusing on TUT on the eccentric phase, tempo 4:0:1:0 unless stated otherwise, all sets to be...

Wednesday 20 November 2024 @ 13:10hrs Leg Day - Training Protocol (1 x AMRAP): The single working set will be in the 4-8 rep range (unless stated after the exercise), all reps will be ~5 seconds focusing on TUT on the eccentric phase, tempo 4:0:1:0 unless stated otherwise, all sets to be...