Workouts for October - Week One

Monday 28th September - Rest Day

Tuesday 29th September - Rest Day

Wednesday 30th September

Bench Press
60kg x 5
60kg x 5
70kg x 5
70kg x 5
70kg x 5

Pull Ups
BW x 5 (gorilla grips)
BW x 5
BW x 5

Deadlift
60kg x 5
60kg x 5
60kg x 5  (snatch grip)

Dips
BW x 8, 2 sets


Cardio: 20 minutes tempo training on stationary bike

Thursday 1st October - Rest Day

Friday 2nd October 

Power Cleans
20kg x 5
40kg x 3
50kg x 3, 3 sets
60kg x 1, 3 sets (clean and jerk)

Front Squats
60kg x 3
70kg x 3, 3 sets

Back Squat
90kg x 5
90kg x 3

Good Mornings
40kg x 8, 2 sets
50kg x 8, 2 sets

Cardio: 20 minutes tempo training on stationary bike


Saturday 3rd October - Rest Day

Sunday 4th October - Training for Powerlifting Meet starts!!
2 Board
60kg x 6
75kg x 5, 6 sets


3 Board
82.5kg x 5, 2 sets


Chin Ups (with gorilla grips)
BW x 5
BW x 5

T Bar Row
20kg x 10, 3 sets

Bicep Curls
10kgs x 10, 2 sets