Friday - W2D2 - Deadlift, Glute Bridge, Ab Wheel, Ring Rows

Warmup - jumprope ~3min

Deadlift
warmup
112 x 3
128 x 3
144 x 10 (3+)

Glute Bridge
70 x 10
90 x 4x10

Ab Wheel
BW x 25,25

Ring Rows
BW x 3x10

+stretching

Thursday - W2D1 - Seated Press, Dips, Leg Raises, Chins

Warmup - leg raises, arm circles, slow kicks

Seated Press
20 x 5
30 x 3
34 x 3
40 x 10 (3+)
Still too light, but it will get heavier in the next few cycles.

Dips
BW + 12 x 10,10,10

Parallel bar leg raises
BW x 10,10,10,10

Chins
BW x 10,10,10,10 - holds at the top on the last rep

Monday - W1D4 - Back Squat, Good morning, Reverse Flies

Warmup - jumprope, 4 min

Back Squat
warmup
97 x 5
112 x 5
128 x 11 (5+)

Good mornings
20 x 8
70 - too heavy
60 x 8,8,8

Reverse flies
12 x 10,10,10

Sunday - W1D3 - Squat, Dips, Leg Raises

Warmup - jumprope, roughly 4 min
practicing double-unders

Bench press
Warmup
69 x 5
80 x 5
89 x 8 (5+)

Dips
BW x 25, 10 (as many as possible)

Parallel bar Leg raises
BW x 15,15,15,

Thursday - W1D2 - Deadlift, Glute Bridge, Ab Wheel

warmup - leg raises and light good mornings

Deadlift
warmup
104 x 5
120 x 5
136 x 10 (5+)

Glute Bridges
70 x 10
85 x 10,10,10

Ab Wheel
25 x 10,10,10

Wednesday - Cycle 2, W1D1 - Seated Press

Warmup - jump rope 100 both, 100 alt, 100 both

Seated Press
warmup
28 x 5
32 x 5
38 x 10 (5+)

Dips
12 kg x 10
23 x 10,7+3,10

Inverted Ring Rows
BW x 5x10

Pullups
BW x 8,5 (started supersetted with rings but it was too difficult)

+stretching

Monday - W4D4 - Squat deload

Warmup

Jump rope 100,100

Back Squat 

60 x 5

72 x 5

86 x 5

Good morning 

60 x 8,8,8,8

Parallel bar leg raises

BW x 10,10,10,10

Sunday - W4D3 - Bench Press Deload

Wrists were bothering me from previous days and the CPR class I took today which had a lot of wrist action.  Did some CoC gripper holders with the trainer model

hold x 10s x 3

Bench Press

warmup

40 x 5

52 x 4

60 x 5

Reverse Flies 

4.5 x 10,10,10

Pullups

BW x 3x8

+stretches

Saturday - W4D2 - Deadlift Deload

Warmup - various rising kicks, and lunges

Deadlift
20 x 5
60 x 5
78 x 5
92 x 5

Glute Bridge
60 x 5
80 x 5x10

Ab Wheel
BW x 3
20 x 10,10,10

+stretches

Thursday - W4D1 - Seated Press Deload

Starting the deload week. Then, into cycle 2.

Jumprope - 100 both, 100 alt, 30 single

Seated Press
20 x 5,5
25 x 5

Dips
BW x 3x10

Reverse Flies
4.5 x 10,10,12

Chins
BW x 10,10,6

Monday - W3D4 - Back Squat, Good mornings, Hanging Leg Raises

Last testing day for this cycle, upcoming week is deload.

warmup - jump rope
100 both feet, 100 alternating, 50 both feet, no stopping

Back Squat
warmup
108 x 5
122 x 3
137 x 5 (1+)

Good mornings
20 x 10
60 x 5x8

Hanging Leg Raise
BW x 10,10,10,7,7,6
These are really good, I like this exercise. Gotta figure out what I'll do in the winter when I can't hang from the deck.

Saturday - W3D3 - Bench Press, Pullovers, Dips

Bench Max day

Early Saturday morning - Trying my best to keep it to a week per program week, even if it means sacrificing some of the assistance exercises. Didn't have to do that today.

Warmup - jumprope - 100 both feet, 100 alternating

Bench Press
warmup
77 x 5
87 x 3
97 x 5 (1+)

For some reason, my left back was sore - not sure why.

BB Pullover
20 x 10
45 x 15,13
Trying to hit a set of 20

Dips
BW x 15,15,14,15
Focusing on full ROM
Final set

Thursday - W3D2 - Deadlift, Glute Bridges, Ab Wheel

Warmup - rowing 1km ~4:20

Deadlift
70 x 5
110 x 3
116 x 5
132 x 3
147 x 6 (1+)

Glute bridge - towel under the bar seems to help
20 x 5
75 x 5x10

Ab Wheel
16 x 5x10

 Video of the second set. It was a little shaky, slowed it down on the later sets.

Tuesday - W3D1 - Seated Press, Dips, Chins

Warmup - Rowing 1km ~4:20

Seated Press
31 x 5
36 x 3
40 x 8 (1+)
Definitely will increase this next cycle, now that I have a better idea of my max.

Superset:
Dips
BW x 15,15,15,15

Chins
BW x 10,10,10,6

A little short on time so I cut to 4 sets each on dips and chins, and supersetted

Sunday - W2D4 - Back Squat, Good Mornings, Leg Raises

Finishing up the second week.

Warmup - rowing 1.5km 6:37

Back Squat
warmup - 20,60
102 x 3
115 x 3
130 x 6 (3+)

Good morning
20 x 5
50 x 5x10

Hanging Knee Raise
BW x 10

Hanging Leg Raise (using deck beam outside)
BW x 10,10,10,6

Friday - W2 D3 - Bench Press, Pullovers, Chins

Warmup - jump rope: 100 both feet, 100 alternating, 100 both again

Bench Press
warmup
71 x 3
82 x 3
92 x 7 (3+)

BB Pullovers
50 x 10,7,8,8,5
This was too difficult - I'll either drop the weight or try and improve the reps next time. Or both.

Reverse flies - leaning on bench, which actually made it harder
4.5 x 3x15

Chins
BW + 7kg x 5x10