Week 16 – Day 47B

Squats:

2 x 5 x Bar
5 x 165
3 x 185
2 x 205
3 x 5 x 225

Press:

5 x 45
3 x 55
3 x 5 x 70

Deadlift:

5 x 165
3 x 195
2 x 225
1 x 255
5 x 280

Accesories:

4/2/2 x BW Pull-ups
20 min. x 5.5 Speed

Week 16 – Day 46A

Squats:

2 x 5 x Bar

5 x 165

3 x 185

2 x 205

3 x 5 x 220

Bench:

2 x 5 x Bar

5 x 75

3 x 95

2 x 115

5/5/5/4/4 x 140

Rows:

5 x 135

5 x 5 x 160

Accessories: 

7/5/4 x BW Dips

3 x 45 sec. Plank