Working out in the gym at my office. No spotters, so I decided I'll not do any classical olympic lifts. Even heavy squats feel a little risky coz of the very little space, no power rack, no proper spotters, but I'm just going at around 5kg less than what I'd do with proper spotters. I don't go to the office on weekends and I wanted to work 4 days a week so got a 2 on, 1 off, 2 on, 2 off schedule... I'm going really low on volume..
Monday
Snatch pulls (moderate weight): 1 warmup(WU) set, 2-3 gen sets, 8-10 singles or doubles
Back squat (heavy): 1 warmup set, 1 at moderate intensity, 3 workout(WO) sets (was only 1 till last week)
Behind neck press(light) 1 warmup(WU) set, 2 workout(WO) sets
Dumbbell rows (heavy) 1 WU set, 2 WO sets
Step ups / split squat (heavy) 1WU set, 2 WO sets
Calf raise (light) 2 light sets
Forearm curls (light) 2 light sets
Tuesday
Clean pulls (light weight): 1 WU set, 2-3 sets to build up intensity, 10-12 singles or doubles
Push press (heavy): 1 WU set, 3 WO sets
Weighted pullups(light): 1WU set, 1 WO set
Close grip weighted pushups (moderate): 1WU set, 1 WO set
Barbell rows (light): 2 light sets
Upright rows (moderate): 1 light set, 1 WO set
Thursday
Snatch pulls (light): 1 WU set, 2 sets to build up intensity, 10-12 singles or doubles
Back squat (heavy) 1 WU set, 1 gen set, 3 WO sets
Inclined bench (moderate): 1 WU set, 1 WO set
Dumbbell rows (light): 2 light sets
Weighted Bar dips (moderate): 1 WU set, 1 WO set
Dumbbell raise (moderate): 2 light sets
Good mornings (lightmaxx): 20kg, 30kg
Friday
Clean pulls (heavy): (same as other days)
Romanian Deadies(moderate/heavy): 3 WO sets, starting at clean pull last set weight
Military press (heavy): 1 WU set, 2 WO sets
Weighted pullups(heavy): 1 WU set, 1 WO set
Close grip bench(light): 2 light sets
Barbell rows (heavy): 1 WU set, 1 WO set
Squat, all presses in the 2-5 rep range
Rows, pullups, pushups, bar dips in the 4-7 range
Dumbbell raise and forearm curls in 6-10 range
Monday
Snatch pulls (moderate weight): 1 warmup(WU) set, 2-3 gen sets, 8-10 singles or doubles
Back squat (heavy): 1 warmup set, 1 at moderate intensity, 3 workout(WO) sets (was only 1 till last week)
Behind neck press(light) 1 warmup(WU) set, 2 workout(WO) sets
Dumbbell rows (heavy) 1 WU set, 2 WO sets
Step ups / split squat (heavy) 1WU set, 2 WO sets
Calf raise (light) 2 light sets
Forearm curls (light) 2 light sets
Tuesday
Clean pulls (light weight): 1 WU set, 2-3 sets to build up intensity, 10-12 singles or doubles
Push press (heavy): 1 WU set, 3 WO sets
Weighted pullups(light): 1WU set, 1 WO set
Close grip weighted pushups (moderate): 1WU set, 1 WO set
Barbell rows (light): 2 light sets
Upright rows (moderate): 1 light set, 1 WO set
Thursday
Snatch pulls (light): 1 WU set, 2 sets to build up intensity, 10-12 singles or doubles
Back squat (heavy) 1 WU set, 1 gen set, 3 WO sets
Inclined bench (moderate): 1 WU set, 1 WO set
Dumbbell rows (light): 2 light sets
Weighted Bar dips (moderate): 1 WU set, 1 WO set
Dumbbell raise (moderate): 2 light sets
Good mornings (lightmaxx): 20kg, 30kg
Friday
Clean pulls (heavy): (same as other days)
Romanian Deadies(moderate/heavy): 3 WO sets, starting at clean pull last set weight
Military press (heavy): 1 WU set, 2 WO sets
Weighted pullups(heavy): 1 WU set, 1 WO set
Close grip bench(light): 2 light sets
Barbell rows (heavy): 1 WU set, 1 WO set
Squat, all presses in the 2-5 rep range
Rows, pullups, pushups, bar dips in the 4-7 range
Dumbbell raise and forearm curls in 6-10 range
