Actually skipped a workout on the weekend because I didn't have time. I literally can't remember when this ever happened to me. Asked my wife if she remembers any occasion and she can't either so it didn't happen for at least 5 years.
W9D1:
Warm up
Squat:
70x5
120x5
150x2
175x2x1
200x1
220x2 - was an overshoot but didn't want to drop the weight from my plan
192.5x4x4 - Last set was RPE9.5, felt my soul leaving my body. I was so exahusted.
Larsen:
70x2x5
100x3
120x1
125x3x4
Banded leg extension:
B+Yx2x8
Lasteral raises:
11x2x10
Ab wheel:
bwx6
standing ab wheel:
2x1 - really happy with the second set, the cleanest I got this so far.
back to the knees for 2x10
W8D3:
Decided to do this workout a day early even though I had deadlift and Spoto yesterday.
Warm up
Bench:
70x2x5
10x3
120x1
130x1
141x3
130x2x4
131x4
132.5x4
130x4
Paused SSB squat:
82x5
112x3
132x2
152x3x4
Plank:
BW+20x3x45sec
Chest supported cable rows:
50x6
80x3x10
W8D2:
Warm up
Deadlift:
70x5
120x5
120x3
150x2
170x1
190x1
205x2x3 - first set was crap, RPE10 and I wanted to try it again, let myself be more aggressive and got it at RPE8
185x2x4
Spoto press with the Kadilac bar:
70x2x5
100x3
120x3x4
122.5x4
Bulgarian split squat:
32x3x8
Chest supported Kadilac bar rows:
70x6
87.5x3x10
Incline curls:
14x3x10
W8D1:
Warm up
Squat:
70x2x5
120x4
150x2
170x1
190x1
210x3
187.5x4x4
Larsen press:
70x5
100x3
110x1
122.5x4
120x2x4
Leg extension:
Black+Red bands x2x8
An wheel against bands 4x10
Super set with lateral raises:
9x2x10
W7D4:
Warm up
Deficit deadlift:
70x5
120x4
140x2
160x1
180x3x3
Paused SSB squat:
82x5
102x4
132x2
145x4
147.5x4
150x4
DB flys:
22x3x8
Single leg leg curls with band:
10x3x8
Rope pushdowns:
35x3x8
Ab wheel:
4x10 - used a band to make it a little harder
W7D2:
Warm up
Deaflift:
70x5
120x5
150x2
170x1
190x1
205x3 - felt way too hard
180x3x5
170x5
Spoto press with the Kadilac bar:
60x5
80x5
100x3
120x4x4
Bulgarian split squat:
32x3x8
super set with chinups 4x10
incline curls:
14x3x10
