W4D4:
Warm up
Tempo deadlift:
70x2x5
120x3
150x2
165x3x5
Stiff leg deadlift:
155x1x6
Bulgarian split squat:
27x3x8
Bad girl:
27-36x3x12
Box step up:
22x3x8
Cable assisted standing ab wheel:
45-36x3x6
W4D2:
Warm up
Squat:
70x2x5
120x3
140x2
160x2x5
Tempo squat:
150x2x3
Leg extension:
81-90x4x10 - forgot to add the band
Tempo RDL:
70x5
90x3x8
Single leg glute bridge:
25x3x10
Assisted standing ab wheel:
45x4x6
W4D1:
Bench:
60x2x5
100x3
120x1
130x3x3
132.5x3
135x3 - really happy with how this went today. Strength is really coming back nicely on bench
TnG bench:
120x8
120x7
115x10 - rested more and was easy so did more reps
Stability rows:
40x3x8
Chinups:
BWx4x8
Prone rear delt rows:
30x3x8
Cable JM press 5x12-15
Machine bicep curls 5x12-15
W3D4:
Warm up
Tempo deadlift (slow descent):
50x5
90x5
140x3
160x3x5
Stiff leg deadlift:
150x2x7
Bulgarian split squat:
25x3x10
Bad girl machine 3x12
Single leg step ups:
20x4x8
Hanging leg raises 3x10
W3D2:
Warm up
Squat:
70x2x5
120x3
140x2
155x2x5
Tempo squat:
140x2x4
Tempo RDL:
70x5
85x2x8
90x8
Leg extension:
75x4x12
Tempo single leg glute bridge 3x15
Ab wheel:
did 4 sets with some standing and some kneeling rolls
W2D4:
Warm up
Tempo deadlift (slow eccentric):
55x5
95x5
135x3
155x2x5
Stiff leg deadlift:
145x6
It was too early for my back to do deadlifts, so went very easy on it
Bulgarian split squats:
26x4x8
Bad girl machine 3x12
Box step ups:
20x3x8
Ab wheel 3x10
