Exact details are work in progress, but for now:
ABAD
A:
Back Squat - work up to max single, then drop set (1 or 2 sets, ~10 reps total). Try to hit at least 90% of max
Pullups
Ab Exercise
B:
Bench Press - 5/3/1
Dips
BB Row
A
D:
Press 5/3/1
Deadlift 5/3/1
Dips
Goals:
Reach a 200kg squat by October 2018 (long term). Maybe I'll get there sooner, but this is the threshold number. Objective is 8 months.
Continual improvements to bench and press
Limited work with deadlift, just maintain and hope it goes up with squat - not a priority
Nominal squat max per month to reach 200 kg by October 2018
(current max 171 as of 10/12)
Oct 171
Nov 173.5
Dec 176
Jan 178.5
Feb 181
Mar 183.5
Apr 186
May 188.5
Jun 191
Jul 193.5
Aug 196
Sep 198.5
Oct 200
