Morning BW 86.6. was as low as 85.1 after the competition.
W6D1 - repeating last week:
Squat:
70x5
100x5
120x3
140x2
160x1
170x1
180x4 - I thought I recovered from the competition but clearly I haven't. Was gonna go for 10, and these 4 reps were RPE7-8 so I stopped.
145x3x5
Paused deadlift:
60x5
100x5
140x3
160x3
165x3
Leg press 5x6
DB RDL:
47x3x8
Goblet side squat:
23x3x8
Super set with ab wheel 3x10
W6D1:
Warm up
Squat:
60X5
100X5
130X3
150X1
170X10 - just one set today. Saving my back for moving equipment around on comp day.
Leg press:
180X5
250X3
330X2
370X5X6
W5D4:
Warm up
Bench:
70x2x5
100x3
110x1
120x5
Feet up BP:
107.5x5
105x2x5
100x2x5
Bench in this gym was horrible. Very unstable and slippery. In my top set I hit the J cups on the last 3 reps because I slid back on the bench.
Pendlay rows:
70x5
90x3x5
Super set with seated DB OHP:
26x5
32x3x5
Lateral raises:
10x3x9
Rope pushdowns 4x15
W5D1:
Warm up
Squat:
60x5
100x5
120x3
140x1
150x8
Belt on:
152.5x10
155x10
RDL 60x6
Iso deadlift 5x2
Single leg leg press:
80x3
110x6
120x6
130x6
140x6
150x6
DB RDL:
46x3x8
Super set with goblet side squat:
24x3x10
Super set with ab wheel:
3x10
W4D2:
Worked out after 10 hours on the road. I was exhausted but got shit done.
Warm up
Larsen press:
70X2X5
100X3
110X1
117.5X5X5 - first set was RPE7 and the last was 9.5. I can usually tolerate volume much better
DB rows:
41X5
57X2X15
57X2X16
Iliac lat pulldowns:
37.5X3X10
super set with incline DB flys:
26X3X12
Prone Y trap raises:
9X2X10
Zottman culrs:
14X3X12
12.5X2X12
