Week 1

65%x5
75%x5
85%x5+
Week 2
70%x3
80%x3
90%x3+
Week 3
75%x5
85%x5
95%x5
Week 4
40%x5
50%x5
60%x5
4x/week
Sunday
Military Press 5/3/1 Training Max 67.5kgs
Military Press 5x10 (@40-60% TM)
Chin-Ups 5x10
Monday
Deadlift 5/3/1 Training Max 171
Deadlift 5x10 (40-60% TM)
Abs 5x15
Wednesday
Bench Press 5/3/1 Training Max 122.5
Bench Press 5x10 (40-60%TM)
DB Row 5x10
Friday
Squat 5/3/1 Training Max 164.25
Squat 5x10
Good Morning light 5x10