W2D4:
Warm up
Bench:
70x2x5
100x3
115x1
122.5x5x6
Seated DB OHP:
29.5x4x10
Continued the following day:
Rear delt rows:
40x5
60x3x10
Facepulls:
30x3x10
Curls:
2 drop sets:
16x10,12.5x10,9x10
W2D3:
Warm up
Deadlift:
70x5
120x4
150x2
170x1
190x2x3
160x2x5
Squat:
70x5
100x5
130x3
150x3x2
Cat cow 4x15
Leg extensions - did 1 set and it felt pointless here.
Single leg leg curls:
25x4x10
W2D2:
Bench:
70x2x5
100x3
120x1
127.5x3
130x3
120x6
115x6
102x15
Pin Squat:
70x5
100x5
120x3
140x2x3
Chest supported rows:
managed to set this up in my home gym pretty well.
70x4x10
Lat pulldowns:
60x3x10
Lateral raises:
11.5x3x10
Rope pushdowns:
two drop sets of:
30x10
27.5x10
25x10
W2D1:
Warm up
Squat:
70x5
100x5
130x3
150x1
170x1
175x3
182.5x3
157.5x2x5
Feet up bench:
70x5
90x3
105x6
107.5x6
112.5x6 - can really feel the difference when I'm using a good bench on these. This was easier than the 105 last week.
Paused deadlift:
70x5
120x3
142.5x2x3
Ab wheel 3x12
Had 2 short training sessions last week as recovery workouts during the comp week last week
W1D1:
Warm up
Squat:
60x5
100x5
130x3
160x1
180x2x3
150x2x5
Feet up Bench:
60x5
80x3
100x2
105x2x6
100x6
Paused deadlift:
60x5
100x5
130x2x3
Banded standing ab wheel 3x6
W6D2:
Warm up
Bench:
70x2x5
100x3
120x1
130x1
140x1
150x1
158xF - decided to just go for a small PR, wasn't there today but not worried about it.
130x3x3
Chest supported rows 2x8
Lat pulldowns 2x8
One are cable rows 2x8
