Starting out again, different emphasis now: light weights, trying to build speed and explosion in the main movements.
Also going to try and keep to the following template:
Mon – squat and assistance (neck in evening)
Tue – bench and assitance
Weds – Dealift and assistance (neck in evening)
Thurs – Press and assistance
Fri – squat and assistance (neck in evening)
Sat – upper assitance
Monday’s workout
Facepulls throughout
Sit ups bw x 8 x 3
Squat 80 x 5 x 3
Pull ups bw x 5 x 3
Dumbbell shrugs 12.5 x 10 x 3
Barbell reverse wrist curl 10 kg x 8 x 3
Barbell wrist curl 10 kg x 8 x 3
Leg press 50 x 10 x 2, 75 x 15
Lying leg curl 14 x 12, 12, 12
Leg extension 14 x 12, 12, 12
Standing calf machine 40, 50, 60, 70, 80 x 10
*Neck at home in evening 10 kg x 15 flex. + ext.
Barbell Training 