Morning BW 97.3
W1D2:
Bench:
70x5
90x3
105x2
115x8
120x4x8 - first and last rep paused. Felt nice and easy. Pretty sure this is the most I've done for 8s.
Chest supported rows:
70x5
85x10
80x10
75x10
Incline:
80x8
85x8
90x8
Bent over lateral raises:
13x10
14x2x10
DB pullover:
45x3x10
Rope pushdowns:
25x5x10
Moning BW 97.7 and yesterday was 97.3. Starting to drop some kgs.
Starting my rehab block.
W1D1:
45cm Box Squat:
70X5
100X5
120X6
140X6
160X6 - started feeling my back a little, but just right. Happy it only starts at 160.
Jefferson Deadlift:
30X5X10
Spoto Press:
60X5
80X3
100X3
110X6
115X6
120X6
Glute Bridge 4X10
Banded deadbugs 4X10
Ab wheel 4X10
Morning BW 98.6
Went to Michael in Athleticlinic yesterday and he fixed me up and gave me a physiotherapy routine to do twice a day and I feel much better and have more ROM after each time I do them. very thankful he had a cancellation otherwise I'd have to wait until next week. Anyway today I felt good enough to do some feet up bench.
W5D2:
Feet up BP:
20Xa bunch
50X10
80X6
90X3X6
Then did my evening physio
W4D3:
Deadlift:
70x2x5
100x5
140x1
160x1
180x1
200x1
220x1
240x1
260x2xf - first attempt my grip slipped, and on the second I felt the bar sticking to my thigh and nearly locked out. Would have probably gotten it if I have talcum powder on. Whatever
Deficit deadlift:
205x2x2 - back was hurting and motivation was gone so stopped here.
Let the weight cut begin
Morning BW 97.8
W4D2:
Bench:
60X5
80X3
100X2
116X1
131X1
142X1
152X1
157.5X1 - PR. I thought of going heavier today but didn't feel as strong as last week and barely got this 157.5. Still a PR though.
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.
