Morning BW 95.8
W3D4:
Spoto press:
50x5
80x3
100x2
110x1
117.5x6
120x3x6
close grip bench:
105x5x6
DB pullover:
42.5x3x10
seated press:
40x5
50x3x7
super set with trx pullover 3x8
Curls:
12.5X4X12
Some protraction-retraction of the scapula
W3D3:
Deficit deadlift:
70x5
100x5
140x3
160x1
170x3x7 - starting to get used to the higher belt position
Pause deadlift:
150x2x6
140x2x6 - I woke up at 6 today and lifted at 11PM so I was exhausted, barely got myself to do 4 sets.
Goblet squat:
32.5x2x10 - started feeling something weird in my left upper back and felt it on these and decided to back off.
Goft leg curls:
12.5x5x12
Ab wheel:
BWx6x10
Morning BW 94.8
W3D2:
Bench:
50x5
80x3
100x2
110x1
115x5x7 - felt great
One arm T bar rows:
15x6
35x4x8
Incline:
70x4x10
Single arm lateral raises:
7.5x4x12
Behind the head tricep extensions:
25x5x12
Morning BW 96.
W2D4:
Spoto press:
50X5
80X3
100X2
112.5X6
117.5X2X6
120X6 - felt pretty good
Close grip Bench:
102.5X3X6
105X2X6
BOR:
85X2X8 - felt my left shoulder in a way I felt last time I tried BOR but haven't felt it last week.
DB pullover:
42.5X3X10
Seated OHP:
40X5
50X3X7
super set with:
TRX facepulls 3X8
DB curls:
15X4X12
Morning BW 95.4
W2D3:
Deficit deadlift:
70x5
100x4
130x3
147.5x1
167.5x3x8 - RPE10. Really drained me. Tried putting my belt higher on the last set. Felt like shit but I could get a better setup so I need to get used to this.
Beltless pause deadlift:
150x4x6
Goblet squat:
42.5x5x12
Goft leg curls:
12.5x5x12
Ab wheel:
BWx6x10
Morning BW 95.1
W2D2:
Bench:
50X5
80X3
100X8
107.5X2X8
110X8
112.5X8
One hand T-bar rows:
25X10
27.5X10
30X2X10 - weight is counted not including the bar of course.
Incline:
67.5X10
70X2X10
Lateral raises:
10X4X8
Seated behind the head tricep extensions:
25X3X10
27.5X2X10
