Morning BW 90.8
W9D5:
Bench:
70X2X5
100X3
115X3X3
Prone Y lateral raises:
8X2X6
Last "workout" before the mock meet bench on Friday. Forgot to start water loading so I'll drink a bunch tonight and tomorrow morning and see if it gets me under 90kg.
Morning BW 90
W9D4:
Last heavy day before the comp which turned into a mock meet.
Warm up.
Bench:
70X2X5
100X3
120X1
130X1
140X1
150X2X1
147.5X1 - wasn't too bad but should have been better. I have a pink eye and a bunch of excuses for why today wasn't perfect but that's boring. I'll just need to not have those on Friday.
DB flys:
20.5X2X6
Chest supported rows:
70X5
85X6
90X6
Curls:
20.5X2X6
Morning BW 90.8
W9D1:
Warmup
Tempo Bench:
70X5
70X3
100X2
112.5X3
117.5X3
123.5X3 - actually did a 5 sec descent and not just 5-count.
One are cable rows:
33X2X8
Belt squat:
100X5
125X5
150X10
170X10
185X10
200X12
Single-leg leg curls:
7.5X4X10
Plank:
BW+25X3Xmin
W8D4:
Warm up
Bench:
70x2x5
100x3
120x1
132.5x1
142.5x1
147.5x1
152x1
150x1 - really happy with how today went down. Cleaned my apartment for 9 hours yesterday so I was really surprised things went so well.
DB Arnold press:
26x3x10
Chest supported rows:
60x5
80x4x10
Super set with DB flys:
20.5x3x10
Curls:
16x3x10
Morning BW 91.2
W8D2:
Warm up
Bench:
70x2x5
100x3
115x1
125x1
135x2x3
132.5x3 - was tired and the weight didn't move as well as it should have.
Front squat:
50x5
70x3
90x2x6
95x6
100x6
Lat pulldowns:
62.5x4x8
Super set with DB incline:
38.5x3x10
Lateral raises:
9x3x10
Rope pushdowns:
30x10
32x2x10
W8D1:
Warm up
Tempo Bench:
70x5
70x,3
90x2
110x2x4
112.5x2x4
One arm Cable rows:
30x4x8
Belt squat:
100x5
135x15
145x15
155x15
170x15 - effectively it was 150kg.
Should have done leg curls and planks but had to go. Maybe I'll get it done later today.
