W1D1:
Warm up
Squat:
70x5
100x5
120x3
140x2
160x1
170x6
153x3x6
Warm up
Tempo bench:
70x2x5 - my back felt horrible after the first set. The rest of the sets were done with no leg drive and less arch to reduce the pressure on the back.
90x3
100x2x5
Continued an hour and a half later in Technion gym
Warm up
Paused deadlift - 5cm off the floor:
60x5
100x5
140x3
160x1
170x3x5
Leg extension:
85x2x15
85x13
Super set with leg curls:
60x3x15
Plank:
3x60sec
W6D3:
Warm up
Deadlift:
60X5
100X5
130X3
150X1
160X1
170X3X5
Squat:
70X5
110X5
140X5
160X5
170X5
Everything just felt like crap today
Leg extensions:
95X3X8
super set with leg curls:
65X3X10
Hip thrust machine:
90X5
120X10
140X10
150X10
super set with ab wheel 3X10
Morning BW 86.6. was as low as 85.1 after the competition.
W6D1 - repeating last week:
Squat:
70x5
100x5
120x3
140x2
160x1
170x1
180x4 - I thought I recovered from the competition but clearly I haven't. Was gonna go for 10, and these 4 reps were RPE7-8 so I stopped.
145x3x5
Paused deadlift:
60x5
100x5
140x3
160x3
165x3
Leg press 5x6
DB RDL:
47x3x8
Goblet side squat:
23x3x8
Super set with ab wheel 3x10
W6D1:
Warm up
Squat:
60X5
100X5
130X3
150X1
170X10 - just one set today. Saving my back for moving equipment around on comp day.
Leg press:
180X5
250X3
330X2
370X5X6
W5D4:
Warm up
Bench:
70x2x5
100x3
110x1
120x5
Feet up BP:
107.5x5
105x2x5
100x2x5
Bench in this gym was horrible. Very unstable and slippery. In my top set I hit the J cups on the last 3 reps because I slid back on the bench.
Pendlay rows:
70x5
90x3x5
Super set with seated DB OHP:
26x5
32x3x5
Lateral raises:
10x3x9
Rope pushdowns 4x15
W5D1:
Warm up
Squat:
60x5
100x5
120x3
140x1
150x8
Belt on:
152.5x10
155x10
RDL 60x6
Iso deadlift 5x2
Single leg leg press:
80x3
110x6
120x6
130x6
140x6
150x6
DB RDL:
46x3x8
Super set with goblet side squat:
24x3x10
Super set with ab wheel:
3x10
