Lower body training

Full olympic squats:

12x60 kg
8x60 kg
8x80 kg
8x100 kg
8x120 kg
3x6x140kg

Deadlifts:

8x70 kg
6x110 kg
6x150 kg
4x170 kg
3x190 kg
2x210 kg
2x230 kg (PR)
1x245 kg (fail)

Chins & hyper-extensions (supersets):

6x8xBW chins
6x8xBW hyper-extensions

Calf machine raises:

12x105 kg
12x132 kg
12x165 kg
12x187 kg
12x207 kg
12x227 kg
12x267 kg
12x287 kg

Reversed laying abs:

2x8xBW
3x8xBW + 10 kg

Face pulls:

12x41 kg
12x55 kg
12x65 kg
12x75 kg

Chin holds:

2:20 minutes