New year first log

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Agile 8

Bench
1x5 85kg
1x4 102kg
1x3 120kg
4x3 130kg

Squat pause doing down
1x3 120kg
1x3 145kg
4x3 170kg

Board press
1x3 102kg
1x3 120kg
2x3 137kg
3x2 145kg

Flys
4x8 17kg

RDL
4x8 80kg

 

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Agile 8

Deficit dead
1x3 132kg
4x2 160kg

Incline bench
1x3 100kg
4x3 105kg

Deadlift off blocks
1x3 147kg
1x3 172kg
2x3 200kg
3x2 227kg

Dips
5x4 bw +35kg

Safety squat bar squats
1x5 100kg
4x5 110kg

RDL
4x8 80kg

 

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Agile 8

Double pause bench
1x3 85kg
1x3 102kg
5x3 120kg

Paused dead ( below knee)
1x3 132kg
1x3 160kg
1x3 187kg
5x2 200kg

Overhead press
5x6 75kg

Safety bar squats
5x6 110kg

Ab wheel
4x8

 

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Agile 8

Front squat
1x4 72g
1x4 97kg
4x4 120kg

Board press
1x3 102kg
1x3 120kg
1x3 137kg
2x2 145kg
3x1 155kg

Dips
5x6 bw +30kg

Pendley row
4x8 100kg

good mornings
5x5 75kg

 

[fbmmofo]

Agile 8

Front squat
1x4 97kg
1x4 120kg
3x3 132kg

Bench
1x5 85kg
1x4 102kg
1x3 120kg
2x2 137kg
2x1 145kg
2x2 137kg

Squat- pause going down
1x3 120kg
1x3 145kg
1x3 170kg
4x2 182kg

Pendley row
5x6 110kg

Seated good morning
4x5 85kg

 

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Agile 8

Deadlift ( paused at knee)
1x3 132kg
1x3 160kg
1x3 187kg
4x2 200kg

Bench
1x5 85kg
1x5 102kg
1x3 120kg
1x7 120kg
1x4 120kg
1x8 120kg
1x2 120kg
1x6 120kg

Deadlift (off blocks)
1x4 160kg
1x4 187kg
4x4 212kg

Flys
4x6 17kg

Ab wheel
3x10

 

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Agile 8

Board press
1x3 95kg
1x3 112kg
1x3 130kg
2x2 145kg
3x1 155kg

Squat
1x5 120kg
1x4 145kg
1x3 170kg
5x2 192kg

Double pause bench
1x4 85kg
1x4 102kg
4x4 112kg

Pendley row
4x8 105kg

Seated good mornings
4x8 90kg

 

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Agile 8

Pause above knee dead
1x3 132kg
1x3 160kg
1x3 187kg
4x2 200kg

Medium grip bench
1x4 85kg
1x4 102kg
4x4 112kg

Double pause dead
1x3 132kg
1x3 160kg
1x3 187kg
4x2 200kg

Skull crushers
5x6 35kf

Rdl
4x8 90kg

 

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Agile 8
Deficit dead
1x3 132kg
1x3 160kg
4x2 187kg

Board press
1x3 102kg
1x3 120kg
1x3 137kg
1x3 145kg
2x2 155kg
2x1 162kg

Deadlift from blocks below knee
1x3 160kg
1x3 187kg
2x3 212kg
2x2 240kg
2x1 252kg

Flys
4x8 17kg

French press
5x6 30kg

 

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Agile 8
Pause deadlift below knee
1x3 132kg
1x3 160kg
1x3 187kg
2x2 200kg
3x1 212kg

Bench
1x6 85kg
1x6 102kg
4x6 112kg

Double pause deadlift
1x3 132kg
1x3 160kg
1x3 187kg
4x2 200kg

Safety bar squats
5x5 115kg

Rdl
4x8 95kg

 

[fbmmofo]

Agile 8
Deficit deads
1x3 132kg
1x3 160kg
4x2 187kg
Double pause bench
1x3 85kg
1x3 102kg
1x3 120kg
4x2 130kg
Deadlift off blocks
1x3 160kg
1x3 187kg
2x3 212kg
3x3 227kg
Pendley row
5x6 110kg
Dips
5x5 bw +30kg
Good mornings
5x5 85kg

 

[fbmmofo]

Agile 8
Bench
1x5 95kg
1x4 112kg
1x3 130kg
4x2 145kg

Squat
1x5 120kg
1x4 145kg
1x3 170kg
4x2 192kg

Bench
2x4 85kg
4x4 120kg

Flys
5x6 17kg plus db handle

Ab roll out
3x10

 

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Agile 8
Deadlift off blocks
1x3 160kg
1x3 187kg
2x3 212kg
4x3 227kg

Incline shoulder press
1x3 80kg
4x3 85kg

Over head press
1x6 65kg
4x6 70kg

Pendley row
4x6 110kg

Rdl
4x8 90kg

 

[fbmmofo]

Agile 8
Bench
1x5 85kg
1x4 102kg
1x3 120kg
4x2 137kg

Squat
1x5 120kg
1x4 145kg
1x3 170kg
4x1 192kg

Double pause bench
1x3 85kg
1x3 102kg
1x3 120kg
4x2 130kg

Flys
5x8 17kg

Good morning
5x5 90kg