It’s been challenging training while dealing with my wife’s Caesarean wound breakdown and twins and other children and the hot Melaka weather and not deloading. Just being able to get in any kind of work is good.
5 week
Deadlift:
DL - up to 180 kg x 6
Power clean - 72.5 kg x 3
Pistols - 3 x 10
Pushup plank with alternating elbow touches, 10 kg on back - 3 x 22
Bench:
BP - up to 97.5 kg x 6
Smith Machine Inverted Rows - 2 x 12, 3 x 11
Standing DB Press - 5 x 10 x 16 kg
Squat - up to 127.5 kg x 6
SLDL - 3 x 15 x 20 kg
Side plank with 8 kg DB external rotations - 3 x 10
Military Press:
Pullups - 8 x 6, 2 x 5
Military Press - up to 61 kg x 6
Weighted Push Up - 1 x 12, 2 x 11 x 10 kg