W1D1 part 2:
Leg extension:
65x2x15
70x15
Super set with single leg leg curls:
25x15
30x,2x15
Plank:
BW+30x3xmin
W1D2:
Close grip bench:
60x5
80x3
100x6
107.5x2x6
Finished the rest later:
DB rows:
30x5
40x5
57x4x12
Lat pulldowns:
62.5x3x10
Super set with DB lateral raises:
9x3x12
Prone Y trap raises:
9x12
7x2x12
Zottman curls:
12.5x2x12
11.5x2x12
W1D1:
Warm up
Squat:
60x5
90x3
110x2x6
115x2x6
Tempo bench 3-1-2:
60x2x5
80x3
100x2x5
Deadlift:
60x5
100x5
120x3
140x2
165x6
165x6 - with a belt
I was late and decided to do my accessories tomorrow.
W1D4:
Warm up
Deadlift:
65x5
100x5
120x3
140x1
150x6
155x6
160x6 - forgot to use my belt for the last set.
Overall very happy I moved the deadlifts to today, it felt so much better than Wednesday. Feeling ready to start pushing the weight to 180-200 in the next few weeks.
Bench:
70x2x5
100x3
120x1
125x3 - was supposed to do 5 but hit the J cups on every rep. Happens when you train in a different gym.
115x4x6
Pendlay rows:
70x5
90x2x6
DB incline:
38x10,9
Super set with pull-ups:
BWx2
BWx15
BWx11
JM press:
35x5
40x6
45x6
47.5x6
52.5x6
Super set with Zottman curls:
16x8
14x2x8
W1D3:
No breakfast and got in the gym 1:15 hours before closing so really rushed everything.
Squat:
60x5
80x3
100x3
110x3
115x3
120x3
130x3
Bench:
60x2x5
90x3
110x1
120x3
122.5x3
120x3x3 - about 2-3 minutes between sets
Deadlift:
Started my warm up between bench sets:
60x5
100x5
130x2
150x1 - just didn't feel right today with rushing the workout, no proper warm up and was still stiff from the night. Decided to stop here and get my deadlifts on Friday.
DB rows:
40x5
50x3x8
W1D2:
Warm up
Squat:
60x5
80x3
90x6
100x6
110x6
Long pause (2 sec) BP:
60x5
70x5
100x3
110x6
105x6
107.5x2x6
Pendlay rows:
60x5
80x3
90x4
95x4
DB rows:
50x2x8
50x12
50x13 - it's the heaviest DB they have here so I'll just have to rep it more.
Goblet side squat:
20x2x6
Rope pushdowns:
160x3x8
W1D1:
Was at my parents' house in the morning so did my belt squat before training.
Belt squat:
75X2X6
140X5
190X3
210X10
Later:
Warm up
Deadlift:
60X5
100X5
120X3
140X6
145X6
150X6 - with a belt.
I'll start wearing a belt on my last set every workout to get used to using it again after a long time.
Seated arnold press:
20X5
24X8
26X2X8
DB rows:
42X5
50X3X8
Ab wheel BWX3X10
Recovery day:
Landed back in Israel yesterday.
Squat:
40x5
60x5
90x2x6
Deadlift:
60x5
100x5
120x3
140x5
Bench:
Had 20 mins to finish bench so rushed it a little.
70x2x5
100x3
112.5x2x5
105x2x5
Morning BW 88.6
W13D3:
Last Deadlift session before flying abroad for a week. Luckily I (currently) won't have to quarantine when I'm back so it won't be too long of a break.
Deadlift:
60X5
100X5
120X3
140X2
150X8
155X8
160X8 - huge post injury PR. Technique was okayish but I finished this with no pain so I'm happy about it. Weights are actually starting to get heavy. This was probably an RPE8. Hopefully my back will keep responding well to this and I'll be back at 200+ soon.
Pause Squat:
65X3X6
Bulgarian Split Squat:
16X3X10
Good girl:
60X3X15
Super set with leg raises 4X12
W13D2:
Warm up
Wide grip bench:
60X5
80X4
100X3
110X1
120X4X8
Squat:
70X3X6
Kneeling single hand lat pulldowns:
65X4X9
super set with DB inclibe:
34X13
34X3X12
Seated lateral raises:
9X3X15
Rope pushdowns:
160X2X12
145X12
superset with curls:
16X3X12
W13D1:
Workout in Goft gym.
Squat:
70x5
100x4x4
Deadlift:
60x5
100x5
120x3
135x8
140x8
145x8 - very happy with this set.
Single leg leg curls:
8.5x4x15
Belt squat:
75x5
140x5
180x10
195x2x10
Leg extension:
70x4x15
Walking 30 mins.
