Deadlift
40kg x 8, 70kg x 6, 100kg x3, 120kg x 3, 150kg x2 170kg x 2
Then did some light weight squats and jump squats.
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Deadlift
40kg x 8, 70kg x 6, 100kg x3, 120kg x 3, 150kg x2 170kg x 2
Then did some light weight squats and jump squats.
Had a de-load week on the deadlift and only did 140kg x 2
OHP
20kg x 12, 40kgx 6, 60kg x 3
Push press
70kg x 4
Barbell row
60kg x4 x 3 x 3
Front squat
60kg x 3 x3 x 3
Deadlift
70kg x 6, 100kg x 3, 120kg x 3, 150kg x 2, 170kg x 2, 180kg x 2
Front squat
60kg x 6 x 6 x 6
OHP
20kg x 12, 40kg x6, 60kg x 3, 70kg x 2
Barbell row
60kg x 5 x 5 x 5
Then did some light dumbell work.
I have decided to front squat and push press 3 times per week to break this OHP plateau and improve my leg strength for football.
Push press
40kg x 8, 60kg x5, 70kg x 7
Front squat
60kg x 3 x 3 x 3
Jump squat
12.5kg x 5 x 5 x5
Finally back at 200kg on the deadlift at lower body weight, aiming for 220kg in the next few months.
Deadlift
70kg x 8, 100kg x3, 120kg x3, 150kg x2, 170kg x1, 200kg x 1
OHP
20kg x 8, 40kg x8, 60kg x2, 65kg x 4 - nearly 5
Then did some dumbell work.
Deadlift
70kg x 8, 120kg x 3, 150kg x 2 , 165kg x 2, 120kg x 3 x 3 x3
Front squat
50kg x 8 x8 x8