W3D4:
Warm up
Bench:
60X5
80X3
100X2
110X1
120X1
127.5X5 - RPE10. Should have been easier but blah blah excuses.
Feet up BP:
110X4X5
Pendlay rows:
60X5
80X3
100X4X5
super set with seated DB OHP:
34X5
36X2X5 - really happy with these. Getting the DBs up to the shoulders was the worst part of the set though.
Lateral raises:
12X3X10
Rope pushdowns:
145X3X15
W3D3:
Warm up
Deadlift:
60X5
100X5
140X3
160X1
175X3X5
Squat:
70X5
100X5
120X3
135X12
140X15 - fuck I was dead after this set.
Leg extensions:
80X12
90X10
95X2X10
super set with single leg leg curls:
35X4X10
Hip thrust machine:
40X5
80X3X10
super set with leg raises 3X12
W3D1:
Warm up
Squat:
60x5
100x5
120x3
130x12
132.5x12
135x12 - did it all beltless after 2 weeks of belt only, I finally have no sensitivity in my back with beltless squat, so that's nice.
RDL 60x,5
ISO deadlift:
4x2
Leg press:
100x5
190x5
270x3
320x2
360x7
380x2x7
390x7 - yeah, I'm that asshole who hogs all the plates for the leg press when the gym is packed
DB RDL:
42x3x8
Goblet side squat:
22x3x8
Standing partial ROM ab wheel 3x10
W2D1:
Warm up
Squat:
60x5
90x3
110x15
115x15
120x15
Nearly died after the last set. Spent 30 minutes on the toilet trying not to pass out and/or throw up.
Tried continuing but 80kg leg press felt very heavy so I'll finish this workout tomorrow.
Morning BW 89.1
W1D4:
Warm up
Bench:
60X2X5
80X3
100X2
110X1
120X6
105X3X6
Pendlay rows:
60X5
80X3
90X3X6
Seated DB OHP:
28X6
30X2X6 - could actually do a DB OHP with no shoulder pain so that's nice
Lateral Raises:
10X3X10
Rope pushdowns:
130X15
145X2X12
