W6D1:
Warm up
Squat:
70x5
100x5
140x3
160x1
180x1
200x1
220x1 - Wanted to go heavier today but this was already an RPE9.
Wasn't a good day but not such a bad one. Woke up too early and back was not 100% recovered. I think strength wise I have around 240 in me with peak and everything.
180x3x2
Belt squat:
75x5
125x5
175x5
220x2x8
Single leg leg curls:
25x2x8
super set with deadbugs 3x15
W5D2:
Warm up
Bench:
70x5
85x3
100x2
120x1
130x1
137.5x3x2
125x2x3
122.5x2x3
Back offs were superseted with all the accessories:
chest supported rows 2x8
Lat pulldowns 2x8
Seated one arm cable rows 2x8
W5D1:
Went to a concert last night and had around 5 hours of sleep. Not ideal for a heavy squat session
Warm up
Squat:
70x5
100x5
130x3
150x1
170x1
190x1
205x1
210x2 - Wanted 215-220 today but warmups were too heavy. Not too bad when taking everything into account though. Next week I'll have a [email protected] to do so that's going to be fun.
Goblet squat:
41x2x8
Deadbugs 3x15
W4D3:
Warm up
Deadlift:
60x5
100x5
140x3
160x1
180x1
200x3 - a random guy decided to move my phone away while filming right when I was getting my third rep. I was so pissed.
170x4
175x4
175x1 - rested too long and did 1 rep and thought I had some click in my back and got scared and stopped. Luckily it was nothing.
Bulgarian split squat:
36x4x8
DB RDL:
50x3x8
super set with hanging leg raises 4x10
Goblet side squat:
32x3x10
W4D2:
Warm up
Bench:
60x5
80x3
100x2
110x1
120x1
130x3 - Tried to arch and it really hurt, especially since my back was sore from squats yesterday
No arch at all after that set
125x2x3
115x4x4
Machine one arm rows:
65x5
80x2x8
85x8
Lat pulldowns:
75x8
80x2x8
One arm cable rows:
35x2x8
40x8
Prone T bar chest supported rows:
60x8
65x8
67.5x8
Curls:
18x3x10
Tried some different machines and an EZ curl bar for 3 sets and it all felt like crap. Hate curl variations.
W4D1:
Warm up
Squat:
70x5
100x5
130x3
150x1
170x1
185x1
200x3 - felt very good. Kept it under control. Probably had at least 3 reps in the tank.
Leg press:
160x5
250x3
320x3
400x1
430x4x8
Seated leg curls:
30x8
25x2x20
30x8
Good girl machine:
75x10
80x2x10
super set with deadbugs 3x15
Bad girl machine:
100x3x10
W3D4:
Warm up
Medim grip bench:
60x5
80x3
100x2
110x1
115x2x5
120x2x5 - felt pretty good
DB Incline:
46x4x6 - pretty happy with those, kept full ROM through all the reps.
Machine flys:
120x3x8
115x8
Lateral raises:
13x5x8
Front raises:
12x5x8
Rope pushdowns:
160x3x10
Overhead rope tricep extensions:
145x3x10
