ExRx.net

12/5/12

Single Leg RDL's
2 x 10 x 60kgs (both legs to warm up)
5 x 5 x 60kgs

DB Goblet Reverse Lunges (deficit)
5 x 26kgs
5 x 34kgs
5 x 40kgs
2 x 5 x 44kgs

Sumo RDL's
3 x 10 x 70kgs

KSS Pallof Press
3 x 12

_________________
What if the Hokey Cokey really IS what it's all about?

15/5/12

Incline Press
2 x 8 x bar
2 x 5 x 30kgs
2 x 3 x 40kgs
3 x 50kgs
3 x 57.5kgs
11 x 65kgs

Split Stance DB Press / Pullups (pronated) *superset
10 x 15kgs / 8
10 x 15kgs / 6
10 x 15kgs / 6
10 x 15kgs / 5

Cable Pushdowns / Cable Reverse Curls *superset
3 x 15 / 3 x 15

Deadbugs and shoulder bumpf to finish.

_________________
What if the Hokey Cokey really IS what it's all about?

17/5/12

Squats
2 x 10 x bar
2 x 5 x 60kgs
2 x 3 x 75kgs
5 x 87.5kgs
5 x 100kgs
10 x 115kgs Equals my Rep PR for this weight.

Leg Press
3 x 15 x 110kgs

Single Leg Curls
10 x 28kgs
9 x 32kgs
8 x 32kgs

Glute Bridge Walks / Reverse Crunches *superset
3 x 14 / 3 x 12

_________________
What if the Hokey Cokey really IS what it's all about?

19/5/12

Bench Press
2 x 8 x bar
5 x 40kgs
5 x 45kgs
4 x 55kgs
5 x 65kgs
5 x 75kgs
10 x 85kgs

KSS DB Press / Pullups (pronated) *superset
10 x 15kgs / 7
8 x 17.5kgs / 7
8 x 17.5kgs / 6
10 x 15kgs / 6

Facepulls
3 x 12

_________________
What if the Hokey Cokey really IS what it's all about?

21/5/12

Single Leg RDL's
2 x 10 x 65kgs (both legs to warm up)
5 x 5 x 65kgs

Good Mornings
8 x 70kgs
8 x 80kgs
8 x 90kgs
8 x 100kgs
8 x 105kgs

Reverse Goblet Lunges (deficit)
8 x 26kgs
4 x 34kgs
3 x 6 x 44kgs

KSS Pallof Press / Deadbugs *superset
2 x 12 / 2 x 16

_________________
What if the Hokey Cokey really IS what it's all about?

23/5/12

Incline Press
2 x 8 x bar
2 x 5 x 30kgs
4 x 40kgs
5 x 47.5kgs
5 x 55kgs
14 x 62.5kgs

Incline DB Press
3 x 8-10 x 24kgs

Seated Cable Rows
6 x 10

Cable Pushdowns / Forearm Cable Curls *superset
3 x 15 / 3 x 15

Deadbugs and Planks to finish.

_________________
What if the Hokey Cokey really IS what it's all about?

25/5/12

Squats
2 x 10 x bar
2 x 5 x 60kgs
2 x 3 x 80kgs
5 x 100kgs
3 x 115kgs
5 x 127.5kgs

1 x 140kgs

Leg Press
3 x 15 x 120kgs

Single Leg Curls
8 x 28kgs
8 x 35kgs
5 x 42kgs
8 x 70kgs / 5 x 56kgs (both legs)

Glute Bridge Walks / Reverse Crunches *superset
3 x 14 / 3 x 14

_________________
What if the Hokey Cokey really IS what it's all about?

28/5/12

Bench Press
2 x 10 x bar
5 x 40kgs
4 x 45kgs
3 x 50kgs
3 x 55kgs
3 x 65kgs
5 x 75kgs
3 x 85kgs
4 x 95kgs

KSS DB Press / Pullups (pronated) *superset
10 x 15kgs / 7
8 x 17.5kgs / 7
6 x 20kgs / 6 (+1)
12 x 15kgs / 6 (+1)

Facepulls
3 x 12-15

_________________
What if the Hokey Cokey really IS what it's all about?

30/5/12

Deadlifts
2 x 5 x 70kgs
2 x 5 x 90kgs
2 x 5 x 110kgs
2 x 3 x 130kgs

One set of conventional followed by a set of sumo, then switched to just conventional.

3 x 150kgs
2 x 170kgs
2 x 180kgs (15-20 sec rest between sets)

Single Leg RDL's
5 x 70kgs
5 x 70kgs
3 x 80kgs

Deficit Reverse Lunges
8 x 30kgs (DB Goblet)
6 x 38kgs (DB Goblet)
5 x 50kgs (Front Grip Barbell)
5 x 60kgs (Front Grip Barbell)

Windmills
5 x 17.5kgs
5 x 20kgs
5 x 22kgs

Did a few sets of DB swings to finish. Nothing special.

_________________
What if the Hokey Cokey really IS what it's all about?

1/6/12

Incline Press
2 x 8 x bar
2 x 5 x 30kgs
4 x 40kgs
3 x 47.5kgs
5 x 55kgs
3 x 62.5kgs
9 x 67.5kgs

DB Row / DB Bench *superset
9 x 34kgs / 10 x 30kgs
9 x 34kgs / 10 x 30kgs
8 x 34kgs / 10 x 30kgs
8 x 34kgs / 10 x 34kgs
8 x 34kgs:5 x 26kgs / 9 x 30kgs

Cable Pushdowns / Reverse Cable Curls *superset
3 sets / 3 sets

_________________
What if the Hokey Cokey really IS what it's all about?

7/6/12

New Cycle

Squats
2 x 10 x bar
2 x 5 x 60kgs
2 x 4 x 80kgs
3 x 95kgs
3 x 110kgs
8 x 122.5kgs

Reverse Front Grip Lunges (deficit)
2 x 5 x 60kgs

Leg Press
3 x 15 x 120kgs

Reverse Crunches
3 sets

_________________
What if the Hokey Cokey really IS what it's all about?

8/6/12

Bench Press
2 x 8 x bar
2 x 5 x 42.5kgs
4 x 52.5kgs
3 x 62.5kgs
3 x 72.5kgs
3 x 82.5kgs
5 x 92.5kgs

8 x 62.5kgs A little drop-set to reinforce technique

DB Press (KSS) / Pullups *superset
8 x 15kgs / 7
8 x 17.5kgs / 7
7 x 20kgs / 6 (+1)
6 x 20kgs / 6 (done as singles)

One Arm Standing Cable Rows
3 x 10

_________________
What if the Hokey Cokey really IS what it's all about?

11/6/12

Deadlifts
2 x 5 x 70kgs (alt stance sumo/conventional)
2 x 5 x 90kgs
2 x 4 x 110kgs
2 x 3 x 130kgs
2 x 1 x 170kgs
1 x 190kgs (conventional from here on)
1 x 190kgs / 3 x 170kgs / 3 x 150kgs

Single Leg RDL's
6 x 60kgs
6 x 65kgs
6 x 70kgs

DB Bulgarian SS
10 x bw
8 x 10kgs
6 x 20kgs

Windmills
6 x 20kgs
5 x 22kgs
5 x 24kgs

Waiters Walks to finish.

_________________
What if the Hokey Cokey really IS what it's all about?

13/6/12

Incline Press
2 x 8 x bar
2 x 5 x 30kgs
4 x 40kgs
4 x 47.5kgs
3 x 52.5kgs
3 x 60kgs
10 x 67.5kgs

DB Rows / DB Bench *superset
10 x 30kgs / 10 x 30kgs
10 x 32kgs / 10 x 30kgs
10 x 34kgs / 10 x 30kgs
8 x 36kgs / 7 x 30kgs
12 x 30kgs / 10 x 26kgs

Reverse Curls / Pushdowns *superset
3 sets of each

_________________
What if the Hokey Cokey really IS what it's all about?

15/6/12

Squats
2 x 10 x bar
2 x 5 x 60kgs
2 x 4 x 80kgs
5 x 90kgs
5 x 102.5kgs
10 x 117.5kgs

FG Reverse Lunges (deficit)
6 x 60kgs
5 x 60kgs
6 x 60kgs

Leg Press
3 x 15

Some Ab work to finish

_________________
What if the Hokey Cokey really IS what it's all about?