Week 5 (23 Oct)

Set No. Reps No. Squat Bench-press Deadlift OHP

1 10 130 82.5 57.5
165
2 10 122.5 75 55
3*6
3 12 112.5 70 50
Accessory lifts @ 3*8

Week 6 (30 Oct)

Set No. Reps No. Squat Bench-press Deadlift OHP
1 8 140 87.5 62.5
177.5
2 8 130 82.5 57.5
3*5
3 10 120 75 55
Accessory lifts @ 3*10

Week 7 (06 Nov)

Set No. Reps No. Squat Bench-press Deadlift OHP
1 5 150 92.5 67.5
200
2 5 140 87.5 62.5
2*2
3 8 130 82.5 57.5
Accessory lifts @ 3*12

Week 8 (13 Nov)

Set No. Reps No. Squat Bench-press Deadlift OHP
Target 5+ 157.5 97.5 177.5 70
Actual   3*5
Accessory lifts @ 3*6

Typical Routine:

1) Squats  Chin-Ups + DB OHP (30kg/side)  Romanian deadlift (80-90kg)

2) Bench-press  Dips  Chin-Ups + Arnold Press (22kg/side)
3) Deadlift  Close Grip Bench Press  Front Squat (100kg) + Seal Rows (30kg/side)