Sets x Reps x Weight

Low box squats (6.5)

10x1 straight bar

6x1x40kgs

3x1x50kgs

1x1x60kgs

8x2x70kgs

-no problem, lower back was quite tight through the warm up sets, tightness disappeared as I progressed through the working sets

Speed deadlift (5)

8x3x80kgs

-no problem, good speed on the lift, but I think I can still go faster

Stiff legged DL (5)

1x8x60kgs

2x8x62.5kgs

-no problem, added 2.5 kgs

Supported rows (5)

3x8x40lbs

-no problem

Straight bar curls (6)

3x10

-no problem, last two sets was quite difficult due to heat

Abs

Weighted situps

3x15x5kgs

Weighted leg tucks

3x15x2kgs (medicine ball)

Note: total workout time 62 minutes

-I would rate the work out around 7.5 (6 if not for the heat)

-the heat was terrible, by the time I finished the workout I have consumed ¾ of a half liter water bottle (added about half a teaspoon of glutamine) and about a cup of skim milk

-for past two weeks noticed that I seem to be catching my breath whenever I climb stairs

Speed bench (controlled descent explosive ascent) (6)

Warmup set

12x1 straight bar

6x1x30kgs

3x1x40kgs

Work set:

9sets x 3 reps per grip (narrow, medium, wide) x 47.5kgs

-no problem encountered, changed bench setup on power rack to minimize stress on shoulders and avoid losing tightness when lifting the bar off the rack

Floor press (5)

3x10x47.5kgs

-no problem

Dumbbell press flatbench (6)

3x8x40lbs

-no problem, getting into position was the difficult part (looking into buying Power Hooks in the future)

Supported rows (5)

3x8x40lbs

-no problem, exercise was done on an incline bench at around 45 degress, in literature I’ve read supported rows are also done vertically (sitting down using machines) and horizontally (placing the bench on platforms so that the dumbbells won’t hit the floor as you do the rows)

Bentover lateral raise (5)

3x10x15lbs

-no problem

Front raise then swing arms to side (6.5)

3x10x10lbs

-tried 15lbs first, no problem lifting it in front but swinging it to the sides is another matter

-did the exercise with elbows slightly bent since maintaining tightness is easier this way

Shoulder prehab (5)

3x12x10lbs

-no problem

Note:

-total time of workout ~70minutes

-I would rate the entire workout a 6