Max Effort Squat - Deadlift

Max effort RackPulls 3 pin

Hack Deadlift
Front Squat
Normal deadlift 160
Sumo Deadlift
Lunges
Squat 135

Secondary Good mornings 3 x 6

1 leg squats
3x6 Kettlebell swings 3X20
1 arm deadlift
RDL
Stifflegged DL
chinups

Special exercises Low Back Reverse hypers

KB Swings
5 x 20 Back raises
KB DL
Abs Hanging Leg raises
Situp with weight
Standup abs
Decline zercher situps
Russian twists
Wenning Planks
Banded crosspulls
KB bentover 1 leg cross
KB hold knee up
Plate/KB walks
Scissor situps
Rollouts
Pulls banded alphabet
Cable sidebends
Stir the pot
Landmine swings
Side plank
normal plank
Glute Ham Glute ham raises
Leg curls
Dimel DL
inverse curls
hamstring curls
good mornings
Stifflegged DL
Reverse hypers
Sled
Belt squat
Traps DB Shrugs
BB Shrugs
High Pulls
Snatch grips
Clean grips
shrugs behind back
Neck
Grip
Shoulder health DB on back / bands
 Maximum effort Benchpress

Maximum effort Floor Press

Rack Press
Bands
Close grip
Wide grip
Future method
incline
Decline
normal 87.5
JM Press
DIPS
KB elastic bands benchpress - earthquake bar
Dumbell
Straight bar extensions

Upper back/lats Pulls and rows

Bent over Row DB - BB
DIPS
Lat Pull down
Shrugs
Face Pulls
Pull ups
inverted row
Seated Cable row
BB - DB Pullovers
Pull down
DB row 1 arm
rear delt DB / Cable CUBAN Presses
Side delt DB / Cable
Front delt plate /DB/BB raises
Triceps DB (Normal - Palms in - elbows out)
JM Press
Cable triceps extensions
BB skullcrusher
DB Rollback
Incline DB
Williams press
French press
CGBP
Elbows out press
Dips
Pushups (weighted - incline - wide / small - …)
Hammer curls EZ Bar - BB
Grip BB hold
DB in hand
Neck
Calves
Repetition Work BB 3 sets to failure
DB Benchpress for time (incline/decline/..)
KB on bar
6x6 - 8x8 - 10x10
Push ups (elevated feet/ weights/close & wide)
 Dynamic Effort Squat - Deadlift

12-12-10 x 2 @ 40-45-50 % + 25 %
Squat 9X3 5X5
Bands - 30-90s Rest

Deadlift 6 - 10 X 1 @60-70% - 30-45s Rest 15 x 1 10 x 2 7x2 5x3 10 x 1

1-5 Reps --> Raise heels / Toes -

Good Mornings Arched Back - Close or wide feet - 1
foot in front

Squat Box squat 11-13-15-17 Inch

Bands
Zercher
Front squat
Deadlift Conventional
Sumo
Rack pulls 5-10-15 cm plates off ground
Bands
Deficit
Box
one arm
RDL
Stifflegged
Lighting method (bands up)
Secondary Stifflegged
RDL
GHR
Variation above
Special exercises Low Back Reverse hypers
KB Swings
5 x 20 Back raises
KB DL
Abs Hanging Leg raises
Situp with weight
Standup abs
Decline zercher situps
Russian twists
Scissor situps
Rollouts
Wenning Planks
Banded crosspulls
KB bentover 1 leg cross
KB hold knee up
Plate/KB walks
Pulls banded alphabet
Cable sidebends
Stir the pot
Landmine swings
Side plank
normal plank
Glute Ham Glute ham raises
Leg curls
Dimel DL
inverse curls
hamstring curls
good mornings
Stifflegged DL
Reverse hypers
Sled
Belt squat
Traps DB Shrugs
BB Shrugs
High Pulls
Snatch grips
Clean grips
shrugs behind back
Neck
Shoulder health DB on back / bands
Grip
Replace by repetition
6x6 8x8 10 x 10
method
3 weeks each
Plyometrics Seated box jumps
Box jumps with weights
kneeling jumps + weights
 Dynamic Effort Benchpress

Dynamic Effort Benchpress 3 grips per Benchpress

Floor Press 45% + bands
9x3 @30-35-40% + 25% bands - 45-60s rest Pin Press
5x5 Kettlebells
3x index on power ring Bands on top of power rack
3x inch from smooth part Ballistic benching
3x thumb on smooth part inside incline
decline
normal
OHP

Secondary exercises Benchpress variation

DB Press
2 x 20 Wide grip benchpress
close grip benchpress
Incline
Pushups
Dips
JM press
DB Rollback
Board press
KB elastic bands benchpress - earthquake bar
Cambered bar

Upper back/lats Pulls and rows

Bent over Row DB - BB
Lat Pull down
Shrugs
Face Pulls
Pull ups
inverted row
Seated Cable row
BB - DB Pullovers
Pull down
DB row 1 arm
rear delt DB / Cable CUBAN Presses
Side delt DB / Cable
Front delt plate /DB/BB raises
Triceps DB (Normal - Palms in - elbows out)
JM Press
Cable triceps extensions
BB skullcrusher
DB Rollback
Incline DB
Williams press
French press
CGBP
Elbows out press
Dips
Pushups (weighted - incline - wide / small - …)
Hammer curls EZ Bar - BB
Grip BB hold
DB in hand
Neck
Calves

Repetition Work BB 3 sets to failure

DB Benchpress for time (incline/decline/..)
KB on bar
6x6 - 8x8 - 10x10
Push ups (elevated feet/ weights/close & wide)

Tendon strength DB Benchpress

Hammer Curls
200 Reps …….
Shoulder health DB on back / bands