W7D4:
Warm up
Bench:
70x2x5
100x3
115x1
125x1
135x2x2
140x2x2
145x2 - much better than last week
Seated DB PHP:
23x2x10
25x10
Chest supported rows:
60x5
80x5x10
Super set with flys:
18x3x10
Curls:
14x10
16x2x10
W7D3:
Warmup
High bar squat:
50x5
75x5x4 - felt my back a little in the last set and stopped.
Single leg RDL:
13x3x3
Belt squat:
100x5
130x12
135x12
140x12
150x15
165x12
Good morning:
20x3x3
Seated calf raises:
50x5x8
Morning BW 90.5
W7D2:
Trained in fitness land in prep for the meet.
Warm up
Bench:
50x5
70x5
100x3
110x1
120x1
125x2x4
127.5x4
130x4 - felt decent.
Front squat:
50x5
70x3
95x6
90x3x6
Lat pulldowns 5x8
Super set with DB incline:
40x3x10F - the incline was bigger than what I'm used to and I failed the last rep.
Lateral raises:
10x3x10
Rope pushdowns 3x10
Morning BW 90.8
W7D1:
Warm up
Tempo bench:
70x5
90x2
95x5
100x5
105x3x5
One arm Cable rows:
30x3x8
Belt squat:
100x5
125x3x15
Lying single leg leg curls:
7x3x12
Plank:
BW+25x3xmin
W6D4:
Bench warmup
Bench:
70x2x5
100x3
120x1
130x1
135x2x2
140x3x2 - was meant to go higher on the last set but set 4 was a little off. Here's a video of set 5: Login • Instagram
Seated DB neutral grip PHP:
18x12
20x2x12
Chest flys:
16x2x10
17x10
Chest supported rows:
60x5
80x5x10
Curls:
16x2x10
14x10
12.5x2x10
W6D3:
Squat warmup
HB Squat:
20X5
50X5
70X10X4
Tempo Single leg RDL:
9X3
13X2X3
Belt squat:
100X5
125X4X12
Tempo Good morning:
40X3X3
Seated calf raises:
25X8
40X8
50X2X8
Morning BW 90.5
W6D1:
Tempo bench:
20x5
70x4
90x5x6 - dead
One arm Cable rows:
30x3x8
Belt squat:
75x5
100x3
120x3x15
Leg curls:
7x3x10
Super set with plank:
BWx2:15,2,2:30 - actually pushed it today. Really hate these long sets. Quads gave in long before the core did.
