BW focused, spine safe training for me.

First set 6 rep goal.
Second set 8 Rep goal
Third set half the reps of set 2.

How the sets work example.

Dips 
S1: BW + 30 kg x 6
rest 5 mins
S2: BW + 20 kg x 8 
rest 1 min
S3: BW + 20 kg x 4

All reps hit, increase weight.

Next session 
S1: BW + 32.5 kg x 4 
rest 5 mins
S2: BW + 22.5 kg x 6
rest 1 min
S3: BW + 22.5 kg x 3
Keep weight.

S1: BW + 32.5 kg x 5
rest 5 mins
S2: BW + 22.5 kg x 8
rest 1 min
S3: BW + 22.5 kg x 3

Keep weight the same

S1: BW + 32.5 kg x 6
rest 5 mins
S2: BW + 22.5 kg x 8
rest 1 min
S3: BW + 22.5 kg x 4

Increase weight

Godots Garage

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Week 1

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Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Week 13

Week 14

Week 15

Week 16

Week 17

Week 18

Pull-Up (Bodyweight)

Ring Push Up

Squat (Bodyweight)

Bent Over Row (Kettlebell)

Back Extension

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