Morning BW 92.6
W3D2:
Cat cow 1x10
Couch stretch 2x30sec
Cuban press 2.5x1x15
Band pullaparts 2x10
Prayer stretch 2x20sec
Double pause pushups 1x8
Incline:
60x5
80x3
80x2
92x6 - shoulder didn't like it so I lowered the incline by 1.
92x6
96x6
102x6
105x3x6
Cable rows:
50x8
60x4x8
Super set with power chest flys:
27x3x8 - this felt like shit
Lat pulldowns:
62x5x8
Super set with lateral raises:
10x5x8
Prone lateral raises:
15x5x10
Curls 16x5x12
Morning BW 93
W2D3:
Bench:
70x5
90x3
110x1
120x1
130x5 - felt much better than I expected. Probably RPE8.
122x2x5
123x5
125x2x5
Did this straigh out of bed and then took a brake to have an exam and continued in the evening
DB rows:
25x6
47x10
50x10
55x10
57x10
58x10 - huge PR for strict rows. Don't think I've done strict sets of 10 with 50 before this.
DB pullover:
47x2x12 - DB was about to break so I stopped before it injured me.
Skull crushers:
35x5x8
Superseted Bulgarian split squat 5x6x8 in between sets of everything
Rope pushdowns:
25x4x10
25x24F - I could swear the sets of 10 before this were hard
Morning BW 92.1
W2D1:
Cat cow 1x10
Couch stretch 2x30sec
Cuban press 2.5x1x15
Band pullaparts 2x10
Prayer stretch 2x20sec
Double pause pushups 1x8
Spoto press:
70x5
90x3
110x1
120x1
125x3x4
123x2x4
126x4 - triceps were still a little sore so went lighter than planned.
Lunges:
5x3x6
Jefferson deadlift 3x6
Chin ups:
BWx5
BW+15x3x6
Super set with dips:
BWx5
BW+15x6
BW+25x6
BW+35x6 - felt easy and had no pain
Morning BW 93
W1D3:
Cat cow 1x10
Couch stretch 2x30sec
Cuban press 2.5x1x15
Band pullaparts 2x10
Prayer stretch 2x20sec
Double pause pushups 1x8
Bench:
70x2x5
90x3
110x1
120x1
128x5
118x2x5
120x5
122x5
DB rows:
45x4x10
Super set with JM press:
30x2x5
40x2x10
Skullcrushers 40x1x10
Both hurt my shoulder a little so I stopped
DB pullover:
45x3x12
Bulgarian split squat:
5x5x8
Rope pushdowns:
30x4x10
30x13F
W1D2:
Cat cow 1x10
Couch stretch 2x30sec
Cuban press 2.5x1x15
Band pullaparts 2x10
Prayer stretch 2x20sec
Double pause pushups 1x8
Incline:
60x5
81x7
70x7
80x7
87.5x7
92.5x3x7 - set up was pretty bad bit managed to figure it out.
Chest supported rows:
70x5
85x4x8
Power flys:
25x3x8 - partial range
Lat pulldowns:
60x5x8
Super set with lateral raises:
10x5x8 - partial range
Tried doing seated DB press but that was a NOPE
Bent over prone lateral raises:
15x3x10
Curls:
17x5x12
Morning BW 92.9
So I decided I need a break from squat and deadlift for a while, so I'll focus on light recovery work and bench. So this is the beginning of my bench focused block.
W1D1:
Cat cow 1x10
Couch stretch 2x30sec
Cuban press 2.5x1x15
Band pullaparts 2x10
Prayer stretch 2x20sec
Double pause pushups 1x8
Spoto press:
70x5
90x3
105x2
114x4
119x4
124x2x4
126.5x4
127.5x4 - nice and easy.
Lunges:
5x3x6
Jefferson deadlift:
BroomstickX3x6
Chin ups:
Bwx3
BW+15x3x6
Super set with dips:
15x6
25x6
15x2x10
W1D3:
Cat cow 1x10
Couch stretch 2x30sec
Cuban press 3x1x15
Band pullaparts 2x10
Prayer stretch 2x20sec
Double pause pushups 1x8
Larsen mid grip bench:
70x5
90x3
110x1
119x5x5
Box SSB squat:
70x5
100x5
122x3
122x1
132x6
122x6 - these felt like shit so I stopped
Rack pulls above the knee:
70x5
100x5
120x3
140x3
150x3
160x3
165x3 - up untill this everything felt great.
170x3 - first time hitting 3 plates on anything since the injury, and of course it had to hurt. Really hope it won't be anything big tomorrow.
Chin ups BWx3x10
Lateral raises 10x3x10
Curls:
15x2x15 - was too lazy to do 3x10
