W2D1:
Warm up
Squat:
60x5
90x3
110x15
115x15
120x15
Nearly died after the last set. Spent 30 minutes on the toilet trying not to pass out and/or throw up.
Tried continuing but 80kg leg press felt very heavy so I'll finish this workout tomorrow.
Morning BW 89.1
W1D4:
Warm up
Bench:
60X2X5
80X3
100X2
110X1
120X6
105X3X6
Pendlay rows:
60X5
80X3
90X3X6
Seated DB OHP:
28X6
30X2X6 - could actually do a DB OHP with no shoulder pain so that's nice
Lateral Raises:
10X3X10
Rope pushdowns:
130X15
145X2X12
W1D3:
Warm up
Deadlift:
60x5
100x5
120x3
140x2
160x3x6
Squat:
60X5
90X3
110X2X1 - didn't feel so good so I skipped it for today.
Leg extension:
85X4X8
super set with single leg leg curls:
35X4X8
Hip thrust machine:
40X5
45X10
55X10
65X10
super set with ab wheel:
BWx3x10
W1D2:
Warm up.
Squat:
70X5
100X20
105X20
110X20 - RIP. I'm going down to 15 reps next workout.
Bench:
70X2X5
100X3
120X1
132.5X3
127.5X2X3
125X3X3 - wrist hurt a little so used wrist wraps for most sets. Set 5 was without them and it was so much easier it's crazy.
DB rows:
27X5
41X5
57X4X10
Iliac lat pulldown:
30X3X10
super set with incline DB flys:
20.5X3X12
Prone Y trap raises:
7X3X12
Zottman Curls:
13.5X3X12
W1D1:
Warm up
Squat:
70x5
90x20
100x20 - back is still a little shot from carrying 400kg of plates yesterday so took it easy.
Iso deadlift 3x3
Leg press:
150x5
230x5
290x3
330x8
350x8
360x8
350x8
DB RDL:
38x3x6
Goblet side squat:
20x3x10
Super set with ab wheel:
BWx3x12
W5D4:
Warm up
Bench:
70x2x5
100x3
120x1
130x1
137.5x1
145x1
151x1 - so much better than I expected. 6.5kg below my PR, unpeaked and tired. Maybe my bench didn't go down that much.
110x6
113.5x6
116x6
118x2x8
Tried squatting but my back said I should wait for tomorrow. It seems my back doesn't really like squat/deadlift after bench.
Pendlay rows:
70x5
90x2
95x3x6
Super set with DB neutral grip incline:
36x3x12
Cable pullover:
35x3x15
Rope pushdowns:
30x3x13
Morning BW 88.7
W5D3:
Warm up
Deadlift:
60x5
100x5
130x3
150x1
165x2x6 - harder than it should have been. Skipped 3rd set.
Squat:
70x5
80x20
85x20
90x20 - fuck my legs are jelly.
Single leg leg press:
100x3x10
DB RDL:
36x4x12
Super set with L sit 3x15
W5D2:
Warm up
Close Grip bench:
60X2X5
80X3
100X2
112.5X2X6
115X6
DB Rows:
30X5
50X5
60X3X10
Lateral raises:
10X4X10
super set with Lat Pulldown:
70X3X10
Prone trap Y raises:
7X3X13
Zottman curls:
12X3X13
W5D1:
Warm up
Squat:
20X5
70X25
75X25
80X25
Tempo 3-1-2 bench:
60X5
80X3
90X2
100X5
102.5X5
Leg press:
150X5
210X5
250X3
320X2X10
350X10 - lol leg press PR. Reminded myself why I hate doing this non-single leg. Getting so many plates was a hustle.
single leg leg curls:
30X3X15
super set with leg extensions:
75X2X15
Plank:
BWX3Xmin
W4D4:
Warm up
Bench:
60x2x5
80x3
100x2
115x1
125x4
122.5x5
110x4x6
Trained in a crappy Icon Fitness. The bench was terrible. Up until the 125 I used a shitty bar. Did 4 reps with 125 and stopped. I was supposed to do 6 reps@8 and I did 4@9. Then I found a Texas power bar, switched to it for 122.5 but it couldn't make up for the crappy bench.
Pendlay rows:
95x1 - I just wanted finish the workou quickly at this point and 95 was already on the bar. Felt a small pop in my back. Luckily it doesn't seem bad. I finished the rest of the workout and now (2 hours later) my back feels fine. Hopefully it will be the same tomorrow morning.
Lesson: Don't be lazy with warm ups - even in accessories.
60x5
80x3
90x4x6
Super set with DB neutral grip incline:
36x3x12
Cable pullover 3x12
Rope pushdowns 4x12
