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Wednesday 16 October 2024 @ 07:45hrs (following a night shift) Training Protocol - Rest Pause: 1st working set will be in the rep range stated after each exercise followed by 5 rest pause sets (~10 seconds rest between each set), all reps will be ~5 seconds (focusing on TUT on the eccentric...

Tuesday 15 October 2024 @ 14:00hrs Training Protocol - Rest Pause: 1st working set will be in the rep range stated after each exercise followed by 5 rest pause sets (~10 seconds rest between each set), all reps will be ~5 seconds (focusing on TUT on the eccentric phase) and all sets will be...

Monday 14 October 2024 @ 09:00hrs Training Protocol - Rest Pause: 1st working set will be in the rep range stated after each exercise followed by 5 rest pause sets (~10 seconds rest between each set), all reps will be ~5 seconds (focusing on TUT on the eccentric phase) and all sets will be...

Sunday 13 October 2024 Plan for today is rest but we shall see

Saturday 12 October 2024 @ 11:15hrs Training Protocol - Rest Pause: 1st working set will be in the rep range stated after each exercise followed by 5 rest pause sets (~10 seconds rest between each set), all reps will be ~5 seconds (focusing on TUT on the eccentric phase) and all sets will be...

Friday 11 October 2024 @ 08:30hrs Training Protocol - Rest Pause: 1st working set will be in the rep range stated after each exercise followed by 5 rest pause sets (~10 seconds rest between each set), all reps will be 4-5 seconds on the eccentric and all sets will be performed to TECHNICAL...

Thursday 10 October 2024 @ 03:45hrs Training Protocol - Rest Pause: 1st working set will be in the rep range stated after each exercise followed by 5 rest pause sets (~10 seconds rest between each set), all reps will be 4-5 seconds on the eccentric and all sets will be performed to TECHNICAL...

Wednesday 09 October 2024 @ 04:00hrs Training Protocol - Rest Pause: 1st working set will be in the rep range stated after each exercise followed by 5 rest pause sets (~10 seconds rest), all reps will be 4-5 seconds on the eccentric and all sets will be performed to TECHNICAL FAILURE Push Day...

Tuesday 08 October 2024 @ 11:30hrs Training Protocol - Rest Pause: 1st working set will be in the rep range stated after each exercise followed by 3 (4 for legs) rest pause sets (~30 seconds rest between each set), all reps will be 4-5 seconds on the eccentric and all sets will be performed to...

Monday 07 October 2024 @ 02:15hrs Training Protocol - Rest Pause: 1st working set will be in the rep range stated after each exercise followed by 3 rest pause sets (~30 seconds rest between each set), all reps will be 4-5 seconds on the eccentric and all sets will be performed to TECHNICAL...

Sunday 06 October 2024 @ 03:40hrs Training Protocol - Rest Pause: 1st working set will be in the rep range stated after each exercise followed by 3 rest pause sets (~30 seconds rest between each set), all reps will be 4-5 seconds on the eccentric and all sets will be performed to TECHNICAL...

Saturday 05 October 2024 @ 17:00hrs Training Protocol - Rest Pause: 1st working set will be in the rep range stated after each exercise followed by 3 rest pause sets (~30 seconds rest between each set) <8 rep sets will have 4x warm up sets (8 @ ~50%, 5 @ ~60%, 3 @ ~70% & 2 @ ~80% of the load of...

Friday 04 October 2024 @ 09:00hrs Training Protocol - Rest Pause: All sets will be AMRAP to TECHNICAL FAILURE with ~30 seconds rest between each set, all reps will be 4-5 seconds on the eccentric Core • Hanging Knee Raises (AMRAP) BW x 8+7+6+5 • Cable Side Bends (Machine 2 - AMRAP) 15kgs x...

Thursday 03 October 2024 @ 22:00hrs Training Protocol - Rest Pause: Working sets will be in the rep range stated after each exercise followed by 3 rest pause sets (~30 seconds rest between each set) <8 rep sets will have 4x warm up sets (8 reps @ ~50%, 5 reps @ ~60%, 3 reps @ ~70% & 2 reps @...

Wednesday 02 October 2024 @ 07:30hrs Training Protocol - Rest Pause: Working sets will be in the rep range stated after each exercise followed by 2 or 3 rest pause sets (~30 seconds rest between each set) <8 rep sets will have 4x warm up sets (8 reps @ ~50%, 5 reps @ ~60%, 3 reps @ ~70% & 2...

Tuesday 01 October 2024 Forced rest day as feeling rough plus working nights, needed to try and get a decent sleep

Monday 30 September 2024 @ 07:30hrs Training Protocol - Rest Pause: Working sets will be in the rep range stated after each exercise followed by 2 or 3 rest pause sets (~30 seconds rest between each set) <8 rep sets will have 4x warm up sets (8 reps @ ~50%, 5 reps @ ~60%, 3 reps @ ~70% & 2...

Sunday 29 September 2024 @ 13:15hrs Training Protocol - Rest Pause: Working sets will be in the rep range stated after each exercise followed by 2 or 3 rest pause sets (~30 seconds rest between each set) <8 rep sets will have 4x warm up sets (8 reps @ ~50%, 5 reps @ ~60%, 3 reps @ ~70% & 2 reps...

Saturday 28 September 2024 @ 03:35hrs Training Protocol - Rest Pause: All sets will be AMRAP to TECHNICAL FAILURE with ~30 seconds rest between each set, all reps will be 4-5 seconds on the eccentric Core • Rope Crunch (Machine 2 - AMRAP) 30kgs x 20+15+12+10 • Cable Side Bends (Machine 2 -...

Friday 27 September 2024 @ 03:00hrs Training Protocol - Rest Pause: Working sets will be in the rep range stated after each exercise followed by 2 or 3 rest pause sets (~30 seconds rest between each set) <8 rep sets will have 4x warm up sets (8 reps @ ~50%, 5 reps @ ~60%, 3 reps @ ~70% & 2 reps...