B531 W7D5 Squat & Press (Deload)

Squat

20x8

40x5

50x5

60x3

65x3

75x3

85x3

BBB 

50x5/5/5/5/5

Military Press

20x8

30x5

35x5

42.5x3

47.5x3

52.5x3

60x3

Tbar rows

45x20/10

B531 W7D3 Deadlift (Deload)

60x5

75x5

90x3

97.5x3

112.5x3

127.5x3

BBB

75x5/5/5/5/5

Incline barbell bench superset lat Pulldowns

50x8/8/8

60x8/8/8

Seated hammer curls

12.5x10/10/10

HIIT (5 sets)

15 20kg kettlebell swings

5 goblet squats 

3 push ups

B531 W7D1 Bench (Deload)

20x12/10

42.5x5

52.5x5

62.5x3

67.5x3 (65%)

80x3    (75%)

90x3    (85%)

BBB

52.5x5/5/5/5/5

Incline db press

20x8/8/8/8

Machine flys

32x15/15/15

Kroc rows

26x20/20/20

Barbell curls

20x12/12/12

B531 W6D5 Squat & Press

Squat

20x10

45x5

52.5x5

60x3

62.5x5

75x3

82.5x6

Joker

87.5x1

92.5x1

100x1

105x1

BBB

65x5/5/5/5/5

Military Press

20x10

32.5x5

40x5

45x3

47.5x5

55x3

60x7

Joker

65x1

70x1

BBB

47.5x5/5/5/5/5

B531 W6D3 Deadlift

72.5x5

87.5x5

102.5x3

110x5

122.5x3

137.5x4

Joker

145x1

152.5x1

Ugly form, maintain estimated 1RM 160 for next cycle 

BBB

110x5/5/5/5/5

Incline barbell press superset lat Pulldowns

50x15/15/15

60x15/15/15

Db pullovers

22.5x12/12/12

B531 W6D1 Bench

20x10

50x5

60x5

70x3

75x5

85x3

95x6

Joker

100x1

105x1

110x0

BBB

75x5/5/5/5/5

Incline db press 

25x8/8/8/8

Machine flys

47x12/12/12

Kroc rows

35x20/20/20

B531 W5D5 Squat & Press

Squat

20x8

40x5

47.5x5

57.5x3

60x3

70x3

77.5x9

Joker

82.5x2

BBB

60x5/5/5/5/5

Military Press

20x5

30x5

35x5

42.5x3

45x3

52.5x3

57.5x8

Joker

60x3

62.5x3

BBB

45x5/5/5/5/5

Pull-ups

Body weight x5/5/5/5/5

B531 W5D3 Deadlift

65x5

80x5

95x3

102.5x3

117.5x3

130x8

Joker

137.5x3

145x2

BBB

102.5x5/5/5/5/5

Incline barbell press superset lat Pulldowns

50x12/12/12

60x12/12/12

These felt easy, aim for 15 reps

Db pullovers 

22.5x12/12/12

Db side lateral raises

7.5x15/15/15

Cardio

Hill sprints

8 sets of 50m

Leg raises

3x12

B531 W5D1 Bench

20x12

45x5

55x5

65x3

70x3

80x3

90x8

Joker

95x3

100x2

BBB

70x5/5/5/5/5

Incline db press 

25x8/8/8/6

Machine flys

47x12/12/12

Kroc rows

35x20/20/20

Seated hammer curls 

15x8/8/8 (last set poor form)

Barbell curls

20x10/10/10

B531 W4D5 Squat & Press

Squat

20x5

35x5

45x5

52.5x3

57.5x5

65x5

75x10

Joker

80x5

BBB

57.5x5/5/5/5/5

Press

20x10

27.5x5

32.5x5

40x3

42.5x5

47.5x5

55x10

Joker

57.5x5

BBB 

42.5x5/5/5/5/5

Pull-ups

Body weight x 6/6/6/6/6

B531 W4D3 Deadlift

60x5

72.5x5

87.5x3

95x5

110x5

122.5x10

Joker

130x5

BBB

95x5/5/5/5/5

Incline barbell bench superset lat Pulldowns 

45x15/15/15

55x15/15/15

Db pullovers

20x12/12/12

Hammer curls

15x10/10/10

Barbell curls

25x10/10/10

Cardio

Hill sprints

8 sets of 50m

Leg raises

3x12

B531 W4D1 Bench

20x12/10

40x5

50x5

60x3

65x5

75x5

85x10

Joker

90x5

BBB

65x5/5/5/5/5

Incline db press

25x10/10/8/6

Cable crossovers 

13.75x12/12/12

Kroc rows

35x20/20/20

Barbell curls 

20x15/15/15

B531 W3D5 Squat & Press

Squat

20x5

37.5x5

45x5

52.5x3

55x5

62.5x3

70x10

Joker

75x1

80x1

85x1

92.5x1

BBB

55x5/5/5/5/5

Military Press

20x6

30x5

37.5x5

42.5x3

45x5

50x3

57.5x7

Joker

60x1

65x1

BBB

45x5/5/5/5/5

Pull-ups

1chain x8/8/8/5/5

Body weight x8/8

Face pulls

23.75x15/15/15

B531 W3D3 Deadlift

65x5

77.5x5

90x3

95x5

107.5x3

120x10

Joker 

130x1

140x1

150x1

BBB

95x5/5/5/5/5

Incline barbell bench superset lat Pulldowns

40x15/15/15

65x15/15/15

Dumbbell pullovers

20x10/10/10

Barbell curls

25x10/10/10