W12D3:
Warm up
Deadlift:
70x5
120x5
150x2
170x1
185x1
200x3
190x3
195x3
200x3
Was supposed to do box squat but it felt horrible.
Leg extension+leg curls 3x8
W12D1:
I'm officially 4 weeks out.
Warm up
Squat:
70x5
120x5
140x3
160x1
180x1
190x1
205x3 - felt heavy but given how exhausted I am from last week I'm okay with that
170x5
175x5
180x5
Bench:
70x3x5
100x3
120x3
122.5x3
125x3
127.5x3
130x2x3
Was supposed to do block pulls but back said no.
Leg extensions:
Black+Redx2x8
super set with lateral raises:
9x2x10
Ab wheel:
4x8-10 - started doing the eccentric standing and ab wheel became hard again.
Had our meet this week so this is the only training day I could get this week, light upper body day in a commercial gym with zero equipment and 40 minutes before closing.
Dropped 4.5kg and gained 2 back after the meet. (weighted in at 86.6 the day after the meet, 88.9 2 days later and 88.5 5 days after the meet)
W11D1:
Bench:
60x5
80x4
100x3
120x1
130x1
137.5x1
115x3x5
Super set with chinups bwx3x10
Machine chest supported rows 2x10
super set with lateral raises:
10x2x10
Triceps+Biceps super set 3x10
W10D3:
Warm up
Tried deadlifting but 70kg felt meh so moved all lower body to tomorrow and did upper body for both workouts today.
Spoto:
70x2x5
100x3
120x1
130x1
135x4x4
Chest supported Kadilac bar rows:
70x6
87.5x3x10
DB flys:
27x3x8
Incline curls:
15x3x10
super set with rope pushdowns:
37.5x3x8
W10D1:
Warm up
Squat:
70x5
100x5
130x3
150x1
170x1
190x1
205x1
225x2
205x4x3 - really happy how I was able to go through so much volume without my back giving up.
Larsen press:
70x2x5
100x3
120x1
125x3x4
Banded leg extension:
two blacksx2x8
Lateral raises:
9x2x10
An wheel:
Tempo BWx6
Standing x1 - got a clean rep for the first time. Now I’ll start working on getting it to rep work.
Back to knees for 3x12
W9D4:
Deficit deadlift:
70x5
120x3
150x2
175x2x3
180x3
Paused SSB Squat:
73x5
114x5
144x3
155x3x4
Pec dec 3x8
super set with leg curls 3x8
Tricep pushdowns 3x8
Ab machine 3x8
