Back from holiday. Did 2 TRX upper body sessions while there.
W13D1:
TnG bench:
70x2x5
100x3
110x8
115x8
112.5x8 - 2 min rest
DB incline:
32x2x8
28x8
Lat pulldown:
90x5
125x3x8
Tricep extension:
72x3x12
Preacher DB curls:
11.5x3x12
Nice easy session back.
The following day went to physio, I have an inflammation in my hamstring tendon. Will take a few weeks off of hip hinging to let it rest. He also said with regards to my bad shoulder that I have an inflammation in my bicep tendon and gave me some warm ups to do for that one.
W12D2:
8am workout.
Bench:
70x2x5
100x3
120x1
130x1
140x2
135x2
132.5x3x2 - really happy I could last 3 sets at this weight with only 2 min rest
TnG bench:
115x7
117.5x6
122.5x5
110x10
Stability rows:
40x10,8,6,6
DB Incline:
34x10,6,6 - really wanted to get the BB movement of slow and pause at the stretch but it got hard really quick on the second set.
Cable dips 3x8
Rope pushdown dropsets 3x10+10 - comercial gym weights.
Single hand tricep extension 4x8
W12D1:
Warm up
Squat:
70x2x5
120x3
150x1
170x1
190x4 - hip extensor still iffy, this wasn't too slow but didn't feel good stability-wise
Tempo squat:
150x2x4
Single leg step up 4x10
RDL
70x5
100x3x8
W11D4:
warm up
Bench:
55x5
80x3
100x3
120x1
130x1
135x3
130x3
127.5x3
120x3
127.5x3
TnG bench:
112.5x7
117.5x6
120x5
Stability rows:
38x2x10,2x8
DB incline:
38x10,8
41x6
Cable dips:
63x3x8
Tricep pushdown dropsets:
Don't remember weights, lowered them to be more strict.
Did 3 sets of 10+10 drop set
Single had tricep extension:
18x4x10
W11D3:
Warm up
Sumo deadlift:
70x2
120x5
150x3
180x1
200x6
220x6
235x4 - hip extensors felt a little off today and couldn't push my positioning too much, so was less upright which is a stronger position for me at the moment, but nonetheless really happy with how this weight moved. Next week I'll see what it will be like without straps.
Single leg leg curls with a red band:
45x12
49.5x10
54x8
59.5x2x6
Bulgarian split squat:
32x8
0x3x8 - didn't want to push it with these so did no weight long tempo reps to still get a little pump.
Standing calf raises:
62x5x12
Suitcase carry:
41x3x30m
I'm getting a lot better at doing my accessories with a bodybuilding mindset of slow eccentrics and streched pauses and I like the results.
able W11D1:
Warm up
Squat:
70x2x5
120x5
140x3
160x1
180x1
200x4 - felt very good. Might have had 3 in the tank. Happy that my strength is still there
195x4
190x4
185x4
180x4 - 4 min rest between sets. RPE remained about the same
Belt squat:
75x5
125x8
135x8 - right hip was a little off so skipped 3rd set
Single leg leg extension with red band:
76.5x3x8
Cable bad girl:
40.5x3x8
RDL:
70x5
90x3x8
Assisted standing an wheel:
40.5x2x6
W10D2-3:
Got home too late and decided to do my feet up bench and leave the accessories to be done on deadlift day.
Feet up BP:
70x2x5
100x3
110x8
112.5x6
115x4
The next day:
Warm up
Sumo:
70x5
120x5
150x3
180x1
200x6
210x5
Sumo block pulls from 11cm:
210x1
235x6
250x5
265x4 - most weight I ever pulled in any variation. Will be really interesting to see how much I'll be able to pull when I really push it from the ground.
Cable lateral raises:
20x10,8
21x2x6
Cable Y raises:
13,5x10
18x8,6
Single leg leg curls with red band:
45x12
49.5x10
54x8
58.5x2x6
High cable rows:
100x10
115x8
130x6
Chest supported DB rows:
41x12,10,8,6
Bulgarian split squat:
41x8
41x3x6
Single arm cable rows:
100x10
105x8,6
Cable curls drop sets:
27+18+9x12,10,8
W10D1:
Warm up
Squat:
70x2x5
120x5
140x3
160x1
175x8 - felt strong.
182.5x6
190x4 - had longer (8-10 min) rest but used a drill during my rest between sets here.
RDL:
70x5
70x10
80x8
90x8
100x6
Single leg leg extension with red band:
72x2x10
76.5x2x10 - the red band is the sweet spot for this set up. Probably the best leg extension I ever felt with this setup. Really pleased with it.
Bad girl:
36x10
40.5x10
45x8
