W9D3:
Warm up
Sumo deadlift:
70x5
120x5
150x3
170x1
190x6
205x5 - felt so much stronger then last week.
11cm sumo block pulls:
205x1
220x6
235x5
250x5 - was supposed to do 4 reps but it was an undershoot so did 5. Really happy with how sumo felt today.
Single leg leg curls:
40.5x12
49.5x10
54x8
58.5x6
Bulgarian split squat:
36x8,6,6
SSB calf raises:
62x5x12
super set with suitcase carry:
36x3x30m
W9D2:
Feet up bench:
70x2x5
100x2
107.5x8
112.5x6
117.5x4 - 2 min rest. Felt strong.
Cable lateral raises:
18x10
22.5x8
25x6
Cable Y raises:
13.5x10
18x8,6
High cable rows:
Starting to use bands to add resistance to full stack
y+90x10
b+90x8
2b+90x6 - letters mean color of band, so first set was yellow, second black, third 2 black bands.
Chest supported DB rows:
41x12
46.5x10,8 - the weight jump is problematic since it's a little too heavy for this rep range but 41 is probably too light for the lower reps.
Had about an hour in between to work on something in the gym and then finished the workout:
Single hand cable rows:
r+90x12
b+90x10
r+b+90x8
Cable curls drop sets:
27+18+13.5x12,10
22.5+13.5+9x8
Morning BW 91.0
W9D1:
Worked out first thing in the morning. Back was still stiff from the night.
Warm up
Squat:
70x2x5
120x3
150x2
165x8
175x6
182.5x4
Belt Squat:
100x10
120x3x8 - new set up with the landmine and elevating the feet for better ROM.
Single leg leg extension with a tempo:
72x2x10
yellow band+72x2x10
Bad girl:
27x10
31.5x10
36x8
Skipped RDL and abs.
W8D3:
Warm up
Sumo deadlift:
70x5
120x5
150x3
170x2
185x6
195x5
Sumo block pulls with "worse but stronger" form:
195x1
220x6
225x5,4
Single leg leg curls:
4x12,10,8,6 - cable weight
Bulgarian Split Squat:
32.5x8,6,6
Didn't have the time to finish the rest of the workout
W8D2:
Feet up bench:
70x2x5
90x3
105x10
107.5x8
110x6
112.5x4
Cable lateral raises:
18x12
18x10
22.5x6
Cable Y raises:
13.5x10,8
18x6
High cable rows:
90x3x12
Chest supported DB rows:
41x12
46.5x10,8
Single hand cable rows:
90x12,10,8
Single hand DB preacher curl drop sets:
12.5+8+4.5x12/10/8 - first set took 3:47 minutes to complete with 3 drop sets of 12 per hand. It was fun using my new toy for this but it took too much time to be used for drop sets like this.
Morning BW 90
W8D1:
Warm up
Squat:
70x5
120x5
140x3
160x10
167.5x8
170x6 - I was very tired today and felt it on squats. Took 6-7 min rest and this set was still RPE9 when prev set was RPE8. Called it there and skipped last set
Landmine goblet squat:
25x5
40x10
50x8
60x6
60x5 - Yeah, the variation wasn't the best. Holding the bar wasn't comfortable enough. I'll have to figure it out better.
Single leg leg extension:
Found the way to do it perfectly on the cable by sitting on the edge of a slight incline bench.
45x10
54x10
63x10
72x10
Skipped RDL
Seated bad girl:
Figured this out in the cable stack as well by attaching each leg to opposite side cables.
27x10
36x10
45x10
Cable assisted standing ab wheel:
45x3x10 - This felt REALLY GOOD, and unlike the bands it will be much more consistent to implement progression. I'm confident using this I'll be able to get to repping out unassisted standing ab wheel within a few months.
W7D4:
Bench:
70x2x5
100x3
115x7
117.5x6
120x4 - 2ish min rest
TnG bench:
107.5x9
105x7
100x6 - I was really fried by this point. All TnG sets were around RPE9-9.5
Stability rows:
32x12/10/8
DB Incline:
32x12,10,8
Cable chest dips:
54x8
58.5x8,7
Rope Pushown drop sets:
76.5+63x2x10
Single hand tricep extension:
18x3x8
W7D3:
Warm up
11cm block sumo:
70x5
120x5
170x2
200x1
210x6
222.5x5
232.5x2x4
Sumo from the floor:
170x2
200x5
210x4
210xf - trying to get better sumo position I couldn't break the floor
Single leg leg curls:
36x12
40.5x10
45x8
49.5x6
Standing calf raises:
62x5x12
Bulgarian split squat:
32x8,6,6
