Morning BW 90.1
W3D2:
Warm up
Deadlift:
70x5
120x5
150x2
170x1
190x1 - after this decided to skip the top set because my back is just fried and I wanted to save it for the back off sets
170x3x6
Kadilac bar Spoto press:
70x5
100x3
115x4
117.5x4
122.5x2x4
Bulgarian split squat:
27x3x8
Plank:
BW+25x4x45sec
Chest supported Kadilac bar rows:
70x5
85x3x10
Morning BW 91.3
W3D1:
Warm up
Duffalo bar squat:
75x5
105x5
135x3
155x1
175x1
190x1
205x3
170x3x6
Laraen press with Kadilac bar:
70x2x5
90x3
110x1
115x3x4
Leg extensions:
Bands x3x8
Super set with lateral raises:
5x3x15
Ab wheel 4x12
W2D3:
Warm up
Kadilac bar bench:
70x2x5
100x3
115x1
125x3
102.5x4x8
Tempo SSB squat:
82x5
102x4
122x3
140x4
142.5x4
147.5x4
150x4
One arm cable rows:
42.5x3x10
Super set with plank:
BW+25x4x45sec
W2D1:
Went in to the workout very exhausted. Back was still sore from last week, barely got any sleep tonight with the earthquake and the storm, and on top of that my train got cancelled so the way back home was lengthened by 45 minutes.
Warm up
Duffalo bar squat:
75x5
105x5
135x3
155x1
175x1
195x1 - felt very unstable so didn't continue for the triple I planned.
175x3
145x6
Lasrsen Press with the Kadilak bar:
70x2x5
100x3
110x1
120x4
115x2x4
Hanging leg raises 4x10
super set with power chest flys:
32x3x8
W1D4:
Tempo deadlift:
70x5
120x4
140x2
160x3
165x3
170x3 - lower back was already strained from yesterday so didn't push it
super set with "lateral" raises:
9x3x8 - did a lateral/front hybrid to not hurt my shoulder
Standing Ab wheel:
BWx3x2 - finally managed a standing ab wheel, wasn't too clean but I'm happy with this one. I'll try to clean it up in the following weeks and will probably just switch to using the red band for rep work
kneeling ab wheel 1x10
super set with single leg lying leg curls:
15x8
12.5x2x8
Rope pushdowns:
40x3x8 - should probably use lower weight to control it better.
W1D3:
Kadilac bar board press:
used a board but this is still more ROM then comp bench.
70x2x5
100x3
110x1
120x1
125x3
100x4x8
Tempo SSB Squat:
82x5
102x3
122x2
135x3x4
140x4
Planka with a band:
Using a band for resistance rather then a plate.
4xmin
suer set with seated cable rows:
20x7
40x3x10
W1D2:
Warm up
Deadlift:
70x5
120x5
150x2
170x2x1
190x3
152.5x3x6
Spoto kadilac bar press:
70x2x5
100x3
120x4
115x2x4
117.5x4
Hard to get the right spot to pause with this bar. The bar feels nice on my shoulder though.
Chest supported rows:
70x2x10
80x10
Bulgarian split squat:
22.5x3x8
Incline curls:
14x3x10
Redoing week 1 since I moved and was busy with that the past weekend. The good thing is I will now finally be back training in my home gym on a regular basis.
W1D1:
Warm up
Squat:
70x5
120x4
150x2
170x1
190x1
202.5x3-,much harder than the 200 last week but understandable after the weekend I had.
160x3x6
Larson Board press:
70x2x5
100x3
110x4
120x4
127.5x4
132.5x4 - Used too much of an arch on these.
Cable single leg leg extensions:
20x3x8
super set with Power Chest Flys:
32x8
36x2x8
and also super set with tempoish ab wheel:
bwx4x12
