Training Update

Here are last weeks workouts.  Currently on a 6 day per week training system.  This involves squatting 3 times per week.
Here are the weeks workouts.

Monday (chest, back, triceps and remedial work)

Floor Press (mid grip, 2010 tempo)
60 x 5, 80 x 5, 100 x 3, 110 x 3, 120 x 2, 125 x 1, 130 x 1, 135 x 1, 140 x 1, 145 x 1, 100 x 8
_____________________________________________________
Flat DB Press (3110 tempo)  3 x 8 reps @ 37.5kg
              +
Supinated Grip Chins (1110) 3 x 8 reps @ bodyweight
______________________________________________________
Tricep Dips (4010 tempo) B.W x 6, BW + 10kg x 6, BW +10kg x 6
             +
Single arm DB row (kneeling) 75kg x 6, 50kg x 8, 50kg x 8
______________________________________________________
Inverted rows (V grip ) (1010 tempo)   2 sets of 25 reps @BW
              +
Rolling Tricep Extensions (DB) 2010 tempo  2 sets of 25 @ 22.5kg DBs


In evening completed 5 sets of 10 reps @ 4010 tempo on External Rotation

Tuesday

Safety Bar Box Squats (+ green bands)
65 x 3, 105 x 3, 125 x 3, 145 x 3, 165 x 3, 185 x 3, 195 x 2, 205 x 1

Reverse Band Deadlifts green bands
60 x 3, 100 x 3, 140 x 3, 160 x 3, 180 x 3, 200 x 3, 220 x 3, 240 x 3

Zercher Squats (thick bar)  4 sets of 6 (3010 tempo)  worked up to 100kg

Prowler Walks
Worked up to 80kg on sled and then performed 8 sets of 25m  (12 sets total)

Wednesday

Speed Bench
3 different grips, 3 sets of 3 reps on each @ 80kg + red bands.
3 grips were close (1st finger on smooth part of bar), medium (2 inches into the knurling), and wide/moderate (little finger on power rings)

DB Shoulder Press (2110 tempo)
2 sets of 10 @ 22.5kg
3 sets of 10 @ 27.5kg

Wide Grip Chins (bodyweight only)  5 sets of 6 reps (2110 tempo)

DB shrugs 3 x 20reps @ 40kg DBs (only light, and just to offset pressing work)

In evening completed 5 sets of 10 reps @ 4010 tempo on External Rotation


Thursday

Olympic High Bar DEEP Squats (narrow stance) (3010 tempo) Sets of 6 reps

Set 1 - 60kg + 24kg chain
Set 2 - 60kg + 34kg chain
Set 3 - 60kg + 44kg chain
Set 4 - 60kg + 54kg chain
Set 5 - 60kg + 64kg chain
Set 6 - 70kg + 64kg chain

RDL and GHR Superset  3 sets of 8 + 8
Split Squats (DB) FFE (3010 tempo)  3 sets of 10 reps per leg

In evening completed 5 sets of 10 reps @ 4010 tempo on External Rotation

Friday (Arms)

Tricep Dips - 3010 tempo   -  BW x 8, +10kg x 8, +20kg x 8, +21.25kg x 8

Chain triceps extensions (2010)
Set 1 - 12kg of chain per hand
Set 2 - 17kg of chain per hand
Set 3 - 22kg of chain per hand
Set 4 - 27kg of chain per hand
Set 5- 32kg of chain per hand
Set 6 - 37kg of chain per hand

EZ grip (close) Cable pushdowns (1011 tempo)
20kg x 25 reps, 25kg x 25 reps, 25kg x 25 reps

Single Arm Scott DB curl (incline bench) (4010 tempo)
15kg x 10, 17.5kg x 10, 17.5kg x 10

Incline DB curls  (15kg x 10) x 3 sets

Low cable curls (straight bar)  2 sets of 25 reps @20kg

In evening completed 5 sets of 10 reps @ 4010 tempo on External Rotation

Saturday  (only completed half this session due to time restraints)

Speed Box Squats (green and blue bands)
60 x 3reps, 60 x 3 reps, 80 x 3 reps, 100 x 3 reps, 100 x 3 reps, 120 x 3 reps, 120 x 3 reps, 120 x 3 reps, 130 x 3 reps, 140 x 3 reps, 100 x 3 reps, 100x 3 reps

Planned to do some more sled work and unilateral work, but ran out of time.  Next week will make up for it.