Starting a realisation block:
W1D1:
Squat:
60x5
100x5
140x3
160x1
181x1
201x1
222x2
224x2
Pause squats:
181x2x4
184x2x4
Deficit deadlift:
60x5
100x5
140x3
160x1
182x1
202x3
207x3x3
Took a break to eat and study and came back to finish the workout
Bulgarian split squat:
21x3x8
Banded deadbugs:
4x10
Superset with standing ab wheel:
4x5
W5D4:
Shapira press:
60x5
80x3
100x3x6
Lat pulldowns:
55x3x10
Power chest flys:
24.5x3x10
DB pullover:
36x3x8
Barbell curls:
25x4x10. Used my Texas deadlift bar for this.
W5D2:
Bench:
60x5
80x3
100x115x3x6
Pendlay Row:
60x5
90x3x5
Lateral raises:
10x3x10 - was gonna do 8, but put a 5 instead of the 2.5
Triceps pushdowns:
20x4x10
W5D1:
Ran 2.5k this morning because of school. My legs are jelly.
Squat:
60x5
100x5
140x3
155x6
150x2x6
Bulgarian split squat:
9x3x10
GM:
50x3x8
Banded deadbugs + Ab wheel 4x10
W4D4:
Bench:
60x5
80x3
100x2
115x1
127.5x1
137.5x1
145x1
145x2 - the single felt better then it looked so I thought of going up but ended up staying on 145. It's still a PR though.
Had to pause the workout and come back after an hour.
60x5
100x2
132.5x3
130x2x3
132.5x3
Shapira press:
110x2x6
112.5x6
Lat pulldowns:
64x2x10
61x2x10
Power chest flys:
31x3x10
DB pullover:
46x3x8
Curls:
16x4x10
