
20 Aug Ken Whetham: Deadlifts & Bench
Deadlift Training:
McGill Warmup
Conventional Deadlift (2 inch mat)
255 x 5/5
345 x 4/4
435 x 3/3
485 x 2/2
525 x 1/1/1
Medium Mag Bar Lat Pull Downs
165 x 15/15/15
Single Leg Reverse Hypers:
210 x 20/20/20 each leg
KB suitcase carries:
36kg x 4 sets 40 yards each side
Bench Training
Plate/Band: Shoulder/Tricep Warmup
Football Bar
105 x 10
145 x 10
185 x 8
235 x 6
285 x 5/5/5
Football Bar: Close Grip
235 x 6/6/6
KB Bottoms Up Asymmetrical Press
16kg x 8/8/8/8 each side
Hammer Curls
45’s x 15/15/15/15
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