- squat:

8 x 20 kg

4 x 60 kg

4 x 80 kg

2 x 100 kg

1 x 110 kg

4 x 8 x 115 kg

Giant set 1.

- ab pulldowns:

4 x 8 x 25 kg

Giant set 1.

- deficit deadlift:

4 x 60 kg

3 x 80 kg

1 x 100 kg

8 x 110 kg

8 x 112 kg

8 x 115 kg

8 x 117 kg

Giant set 2. 1 inch deficit.

- hanging knee raise:

4 x 8

Giant set 2.

- lunges:

8 x 40 kg

2 x 8 x 50 kg

These will be good for the glutes and overall stability on farmer's walks and yoke walks.

- goodmorning:

2 x 8 x 60 kg

12 x 60 kg

Should do them on Monday and hyperextensions on Thursday.

- T-bar row:

2 x 20 x 30 kg