W3D4:
Warm up
Bench:
70x2x5
100x3
120x1
130x1
140x1
127.5x3x5
127.5x5f - could probably finish the rep but felt my erector about to go. Last week 2.5kg more was RPE10 for 1 set so pretty happy with this.
Iliac lat pulldowns:
20x5
37.5x4x12
Super set with DB neutral grip low incline:
40x3x11
Cable pullover:
35x3x15
Single arm lateral raises:
8x4x15
Rope pushdowns:
27x15
30x12
32.5x10
35x8
32.5x11
W3D3:
Warm up
Deadlift:
60x5
100x5
130x3
150x2
170x1
185x1
200x1 - no pain, went up smoovely.
160x2x5
Paused BSS:
20x12
24x10
30x8
36x6
DB RDL:
38x15
42x12
46x10
46x8 - last 2 sets with straps. Grip was gone after deadlift and BSS
Leg press:
140x5
230x3
300x3x15
Awesome leg pump
W3D2:
Warm up
Medium grip bench:
60X5
80X3
100X2
110X1
120X6
Medium grip bro bench:
112.5X8
105X10
112.5X6
Medium grip bench:
122.5X4
One arm chest supported rows:
60X4X13
Lat pulldowns:
65X4X12
super set with lateral raises:
12X4X12
Prone Y Trap raises:
7X4X12
Zottman curls:
10X15
12X12
14X10
16X6
Single arm preacher curls:
12X15
14X12
16X9
14X10
W3D1:
Warm up
Squat:
70X5
100X5
120X3
130X1
140X1
150X1
160X5
140X5
120X3 - tempo but felt meh so I stopped.
Paused Hack squat:
100X15
120X12
150X10
170X8
Spoto bro bench:
60X5
80X3
100X2
107.5X2X6
107.5X7
Single leg leg curls:
32.5X15
30X4X15
super set with single leg leg extensions:
42.5X3X15
Hyperextensions 2X15
Bad girl:
90X3X15
super set with deadbugs 4X15
W2D4:
Warm up
Bench:
60X5
80X3
100X2
112.5X1
122.5X1
130X5 - RPE10
112.5X6X5
super set with Iliac lat pulldowns:
150X3X12
160X12
DB neutral grip low incline:
40X3X11
40X8
Cable Pullover:
145X3X12
super set with cable one arm lateral raises:
30X4X12
Rope pushdowns:
115X15
130X12
138X10
150X8
135X11
W2D3:
Warm up
Bench:
60x5
80x3
100x2
112.5x1
122.5x1
130x5
112.5x6x5
Super set with iliac lat pulldowns:
150x3x12
160x12
DB neutral grip low incline:
40x3x11
40x8 - started rushing to finish the workout
Cable pullover:
145x3x12
Super set with cable single arm lateral raises:
30x4x12
Rope pushdowns:
115x15
130x12
138x10
150x8
135x11
W2D3:
Warm up
Deadlift:
60X5
100X5
120X3
140X2
150X5
160X5
165X2X5
Paused bulgarian split squat:
18X12
22X10
26X8
32X6
DB RDL:
40X15
42X12
46X6+4 - grip failed
50X6 - grip failed again. Should have been 8
Hack squat:
70X15
80X15
100X15
Hip thrust machine:
90X15
110X12
120X10
140X8
super set with bird dog 4X15
W2D2:
Warm up
Medium grip bench:
65X5
70X5
90X3
100X2
110X1
117.5X6
Medium grip bro bench:
107.5X8
105X10
110X6
Medium grip bench:
120X4
Seated single arm machine rows:
40X5
55X5X15 - I really like this machine lately. Gives me a great pump in my lats and biceps
Lat pulldowns:
65X4X12
Super set with lateral raises:
12X3X12
Prone Y Trap raises:
8X12
7X2X12
Zottman Curls:
12X12
14X10
16X8
Preacher one arm curl:
12X12
14X12
12X17 - I don't really like this but coach said I should try it standing with a bench next week.
W2D1:
Warm up
Squat:
50x5
70x5
100x2x5
120x3
140x5
145x5
150x5
Spoto bro bench:
70x5
90x3
105x8
107.5x3x8
Belt squat:
75x5
125x5
170x3
210x15
220x12
230x10
Finished the following day:
Single leg leg curls:
30x2x15
32.5x3x15
Super set with single leg leg extension:
40x3x15
Bad girl machine:
85x2x15
95x15
Super set with deadbugs 4x15
