SS Program - Light Week 7 - Wednesday

Didn't do the real program, wanted to rest legs as much as possible for Friday

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Chinups

• 1x5
• 1x5 10kg
• 1x5 7.5kg
• 1x5 7.5kg
• 1x5

Deadlifts

• 1x5 70kg
• 1x5 90kg
• 1x5 100kg
• 1x5 110kg
• 1x5 120kg

Presses

• 1x5 30kg
• 1x5 40kg
• 3x5 45kg

Side Bends

• 3x10 20kg

Hanging Knee Raises

• 1x5

SS Program - Week 7 - Monday (Done Tuesday)

Squats

• 1x5 42.5kg
• 1x5 52.5kg
• 1x5 62.5kg
• 1x5 72.5kg
• 1x5 83.5kg

Bench

• 1x5 41kg
• 1x5 51kg
• 1x5 61kg
• 1x5 71kg
• 1x5 71kg

Rows

• 1x5 32.gkg
• 1x5 40kg
• 1x5 47.5kg
• 1x5 57.5kg
• 1x5 65kg

SS Program - Week 6 - Friday

Squats

• 1x5 41kg
• 1x5 51kg
• 1x5 61kg
• 1x5 71kg
• 1x3 83.5kg
• 1x8 61kg

Bench

• 1x5 40kg
• 1x5 50kg
• 1x5 60kg
• 1x5 70kg
• 1x3 81kg
• 1x8 60kg

Rows

• 1x5 32.5kg
• 1x5 40kg
• 1x5 47.5kg
• 1x5 55kg
• 1x3 65kg
• 1x8 47.5kg

Program - Week 6 - Monday (Done Tuesday)

Squats

• 1x5 41kg
• 1x5 51kg
• 1x5 61kg
• 1x5 71kg
• 1x5 81kg

Bench

• 1x5 4okg
• 1x5 50kg
• 1x5 60kg
• 1x5 70kg
• 1x5 79.5kg (First 2 good, last 3 assisted)

Barbell Rows

• 1x5 32.5kg
• 1x5 40kg
• 1x5 47.5kg
• 1x5 55kg
• 1x5 63.5kg

2x5 Hanging Knee Raises

Program - Week 5 - Friday

Squats

• 1x5 40kg
• 1x5 50kg
• 1x5 60kg
• 1x5 70kg
• 1x3 81kg
• 1x8 60kg

Bench Press

• 1x5 40kg
• 1x5 50kg
• 1x5 60kg
• 1x5 70kg
• 1x8 60kg

Skipped 1x3 79kg No spotter

Rows

• 1x5 30kg
• 1x5 37.5kg
• 1x5 40kg
• 1x5 55kg
• 1x3 63.5kg
• 1x8 45kg

Random

4x5 Chinups

4x5 Side Raises 20-25kg

4x5 Reverse Curls 20kg

Program - Week 5 - Wednesday

Squats

• 1x5 40kg
• 1x5 50kg
• 1x5 60kg
• 1x5 60kg

Push Press

• 1x5 32kg
• 1x5 38kg
• 1x5 45kg
• 1x5 51kg
• 1x5 51kg

Deadlifts

• 1x5 80kg
• 1x5 96kg
• 1x5 112.5kg
• 1x5 127.5kg
• 1x5 127.5kg

SS Program - Week 5 - Monday

Squats

• 1x5 40kg
• 1x5 50kg
• 1x5 60kg
• 1x5 70kg
• 1x5 80kg

Bench

• 1x5 40kg
• 1x5 47.5kg
• 1x5 57.5kg
• 1x5 67.5kg
• 1x5 77kg (assisted last 2 reps)

Rows

• 1x5 31kg
• 1x5 37.5kg
• 1x5 46kg
• 1x5 55kg
• 1x5 62.5kg

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2x10 Ab Wheel

3x10 Ball crunches

100 skips

Bodyweight 100

Bodyweight 100 - 5 minutes

• Prisoner Squats - 20
• Pushup - 20
• Jumps - 10
• Bodyweight - 10
• Lungs - 20
• Close grip pushups - 15
• Chinups - 5

Bodyweight 100 - Straight after 7 minutes

Pain - Dieing - Hurts

1x10 Side Raises 20kg

SS Program - Week 4 - Wednesday

Squats

• 1x5 40kg
• 1x5 50kg
• 1x5 60kg
• 1x5 60kg

Overhead Presses

• 1x5 31kg
• 1x5 37.5kg
• 1x5 45kg
• 1x5 50kg
• 1x5 50kg

Deadlifts

• 1x5 80kg
• 1x5 95kg
• 1x5 110kg
• 1x5 125kg
• 1x5 125kg

Chinups

• 4x5

SS Program - Week 4 - Monday

Squats

• 1x5 40kg
• 1x5 50kg
• 1x5 60kg
• 1x5 70kg
• 1x5 78.5kg

Bench

• 1x5 30kg
• 1x5 47.5kg
• 1x5 56kg
• 1x5 66kg
• 1x5 75kg (failed on 3rd, 4th and 5th were assisted)

Rows

• 1x5 30kg
• 1x5 37.5kg
• 1x5 45kg
• 1x5 52.5kg
• 1x5 60kg

2x5 Hanging Knee Raises

200 Skips