Cycle 1, Week 1, Day 4 - Squat
Warm-up
60kg X 5
80kg X 5
100kg X 5
5/3/1
100kg X 5
115kg X 5
130kg X 5
Back-off sets / First Set Last
115kg X 5
100kg X 5 X 5
Cycle 1, Week 2, Day 1 - SOHP
Warm-up
20kg X 5
30kg X 5
40kg X 5
5/3/1
47.5kg X 3
52.5kg X 3
60kg X 5
First Set Last
47.5kg X 5 X 5
Barbell Shrugs
85kg X 5 sets of 10 reps