Morning BW 89.2
W4D3:
Warm up
Deadlift:
60X5
100X5
140X3
160X3X6 - felt decent.
Squat:
60X25 - felt a little sick so moved to leg press
single leg leg press:
100X3X10
Squat:
65X25
70X25
DB RDL:
36X4X10
L sit:
3X10
W4D2:
warm up
Close grip bench:
50X5
70X5
92.5X3
102.5X1
112.5X2X6 - didn't have lift off in my first set and the rack is very low. Fucked up my tightness and was much harder than it should have been.
110X2X6
super set with DB rows:
30X5
50X5
60X4X10
Lateral raises:
10X4X10
super set with lat pulldowns:
70X4X10
Squat:
40X25
50X25
60X25
In between sets did the rest of my workout:
Prone Y Trap raises:
7X4X12
Zottman curls:
10X4X15
W4D1:
Starting the rehab protocol for my squat
Warm up
Squat:
20x25
30x25
40x25
Tempo bench:
60x5
80x3
95x5
97.5x2x5
Single leg leg press:
70x5
90x3x10
Single leg leg curls:
30x3x15
Super set with leg extension:
75x2x15
W3D3+4:
Couldn't workout on Thursday so I did a mix of the workouts today.
Warm up.
Deadlift:
70X5
100X5
140X2
160X1
180X1
200X3 - finally back pulling 200. It was much heavier than I wanted but strength will come back.
Pause Squat:
70X5
90X3
110X3X5
Bench:
70X2X5
100X3
120X1
125X6
115X5X6
did back offs superset with the rest of the workout:
Reverse nordic curls:
BWX3X10
DB RDL:
34X3X10
Plank:
BWX3Xmin
W3D2:
Close grip bench:
70X5
90X3
100X2
110X6
112.5X6
115X6
116X6
Continued later.
DB rows with band:
38X3X12
DB rows:
60X12 - used an H bar as a DB handle and it worked fine.
Lat pulldowns:
70X3X12
Lateral raises:
10X4X10
Prone Y trap raises:
6X4X15
Zottman Curls:
12X4X12
W3D1:
Workout with no time.
Warm up
Deadlift:
70X5
100X5
130X3
150X2X1
170X1
185X5
190X4 - got pretty heavy so stopped after 4 reps. Got some excuses for why I was weak today so hopefully things will be better by the next session.
Squat:
70X5
100X4
125X6
120X2X6
Had to go. Might finish this workout tomorrow, depending on what coach says
W2D3:
Warm up
Deadlift:
60X5
100X5
120X3
140X2
160X2X1
180X6
belt on:
180X6
185X6 - really happy to finally be back repping 4 plates+. If all goes well I'll do 200 next week.
Pause Squat:
60X5
80X3
105X3X5
Single leg leg press:
100X3X10
DB RDL:
32X3-4X10
L sit ups:
BWX3X15
W2D2:
Warm up
Close grip bench:
60x5
80x3
100x1
107.5x4x6
DB rows:
42x6
50x4x15
Lat pulldowns:
65x3x11
Super set with lateral raises:
9x4x12
Prone Y trap raises:
6x3x12
Zottman curls:
12x4x12
W2D1:
Squat:
60x5
80x5
100x3
115x6
120x4x6
Warm up
Tempo bench:
50x5
80x3
100x3x5
Deadlift:
60x5
100x5
120x3
140x3
160x2
175x6
175x6 - with a belt.
Leg extension:
70x4x15
Super set with single leg leg curls:
30x4x12
Plank:
BW+25x3xmin
