Squat 1 x 150kg (@8.5 ipv 8)
5 x 130kg (@8.5 ipv 9)
5 x 120kg
5 x 120kg
5 x 120kg (15 reps -> sets of 4-6 reps)
Bench press 1 x 110kg (@8.5 ipv 8)
4 x 95kg (@8 ipv 9)
4 x 85kg
4 x 85kg
4 x 85kg (12 reps -> sets of 3-4 reps)
Press + Hanging knee raise 10 x 30kg + 8 x
10 x 40kg + 8 x
10 x 45kg + 8 x
