update

27/5/13
Snatch
61*3
66*3
71*3

Clean & Push Press
71*3
76*2
81*2
86*2
91*2
96*7*1

Behind neck press
56*6*6
Superset with:
Pull ups
BW*7*8

Delt circuit - 3 sets
Rear delt raises
Lateral raises
Dumbbell press

Lat pulls (plate weighted unilateral lat pull machine)
40(per side)*3*16

Core circuit - 3 sets
Leg raises
Crunches


28/5/13
Bench
101*10*5
Superset with:
Rows(plate weighted unilateral rowing machine)
Up to 45(per side)*10

Squat
126*10*5

Dips
BW*10*10