30 minutes mobility #gym

do short run #gym

5x5x80kg bench press 5x5x60kg speed bench press 3x6x80kg wide bench press 3x20x30cm feet elevated push ups 3x12x2x14kg cable fly #gym

mobility 20 mins #gym

do mobility session + 3x12x35kg one leg extension #gym

mobility session #gym

do 2 sessions of pliability welcome series #gym

4x12x50kg leg extension 4x10x40kg single leg extension 3x12x40kg leg curl 3x2x12x2x15kg walking lunges 3x12x standing calf raises 3x20x air squats #gym

5x5x90kg bench press 5x5x60kg speed bench press 3x6x80kg wide grip bench press 5x60kg incline bench press 4x70kg incline bench press 3x75kg incline bench press 2x80kg incline bench press 1x90kg incline bench press 3x20x60cm feet elevated push up 3x10x ab wheel rollout knees 1x ab wheel rollout feet #gym

3x12x60kg leg extension 3x15x60kg seated cable row 5x5x60kg front squat 3x12x50kg leg curl #gym

3x15x50kg seated row 5x6x small grip pull up 3x12x50kg barbell row 3x15x70kg romanian deadlift 3x10x2x16kg db hammer curl #gym

bench press: 5x60kg 4x70kg 3x80kg 2x90kg 1x100kg 1x110kg 1x115kg 1x120kg 5x5x60kg speed bench press 3x6x90 wide grip bench press 3x10x2x30kg incline db press 3x12x50kg cable pulldown #gym

try 120kg bench press #gym

5x5x wide grip pull up 3x12x59 close rip seated cable row 3x12x59 close grip lat pul 3x12x23kg rope pulldown 3x2x10x14kg alternating hammer curl #gym

Ohp 5x50kg 4x55kg 3x60kg 2x65kg 1x70kg 1x72kg 1x74kg 3x20x feet 40cm elevated push up 3x10x20kg seated db ohp 3x15x9kg cable one arm side raise #gym

try overhead press 74kg #gym

Deadlift 5x100kg 4x110kg 3x120kg 2x130kg 1x140kg 1x150kg 1x160kg #gym

try deadlift 160kg BUT AT WHAT COST #gym

try deadlift 150kg #gym

5x5x80kg paused bench press 5x5x50kg speed bench press 3x6x80kg wide grip bench press 3x10x30 incline db press 3x15x60kg seated row #gym