Morning BW 98.4
W4D1:
Squat:
60X5
100X5
140X3
165X1
185X1
200X1
214X1
231.5X1
250X1 - went up a lot easier than I expected. Really happy with this. I think I could have done 260 but I didn't see a point in going heavier. I achieved my goal, and now as I promised my girlfriend it's time for a cut.
Video: Login • Instagram
Pause Squat:
209X2X2
204X3X2
W3D4:
Bench:
60X2X5
80X3
100X2
115X1
130X1
143X1
148X1
153X1
156X1 - Got 2 unexpected PRs 2 days in a row. 153 just flew up so I went for a 1kg PR. I think I might have to give 160 a go next week.
125X3X5
Lat pulldowns:
61.5X3X10 - took a wider grip but I think it was too wide.
Power Chest Flys:
35X3X8
Not eat, sleep and prepare for a big squat next week.
W3D3:
Deadlift:
70x5
110x5
140x3
160x1
180x1
200x1
215x1
230x1
237.5x1
245x1 - went up too easy and needed RPE9 today so went for a PR.
252.5x1 - lifetime PR. Broke my 3 year old PR of 250 and it flew up. Login • Instagram
Deficit deadlift:
205x2
210x2x2
215x1
Ab wheel 4x5
Morning BW 98.3.
W3D2:
Bench:
60x5
80x3
100x2
115x1
125x1
135x1
145x3x2 - first 2 sets were hard. Got a little angrier and the last 2 were much easier.
146x2
DB BP:
50x3x6 - first time pressing 50s
Pendlay Row:
60x5
100x2
110x3x5
Rope pushdowns:
22.5x3x10
Morning BW 98.1.
W3D1:
Squat:
60x5
100x5
143x3
164x1
184x1
204x1
224x1
231.5x1
240x1 - felt very good and I buried it
Pause squats:
204x2x2
206.5x2
211.5x2
Bulgarian split squat:
21x3x8
Banded deadbugs:
2x10
Superset with standing ab wheel:
2x5
I was just drained from squats and left after 2 sets of these.
Really happy with this session
W2D3:
Deadlift:
60X2X5
100X5
140X3
160X1
181X1
202X1
223X1
239X2X2F - failed both attempts. First set lost position on the second rep and grip gave up right before locking out. If I had focused more on my grip it would have gone up. Burnt myself for the second set and failed above the knee with a compination of strength and grip. Just one of those days I guess.
Deficit Stiff Leg Deadlift:
140X6
145X6
Goft Leg Curls:
21X3X8
Lunges:
28X3X10
Ab wheel 4X5
Morning BW 98.2
W2D1:
Squat:
60X5
100X5
140X3
162.5X1
187.5X1
210X1
231X2
234X2 - very happy with how these went.
Pause Squat:
193X4X3
Deficit Deadlift:
60X5
100X3
140X3
160X1
187X1 - realized I'm making too much noise too late and decided to give up the deads
Bulgarian Split Squats:
21X3X8
Banded Deadbugs 4X10
superset with Ab wheel 4X5
