W6D4:
Last workout before running our next meet. Barely slept and didn't eat
Tempo deadlift:
60x5
100x4
140x2
160x1
175x2x5
Stiff leg deadlift:
165x6
Single leg leg press 4x8
Cable bad girl 3x10-12
Single leg step ups:
25x2x8
Cable supported Standing ab wheel 3x6
W6D2:
Warm up
Squat:
60x5
100x5
140x3
160x1
170x2x5
Tempo squat:
165x2x3
Leg extension:
85x4x10
Tempo deficit RDL:
60x5
100x3x8
Single leg glute bridge 3x10 - did on the hip thrust machine and felt nice. No added weight.
Leg raises 5x10
W6D1:
Warm up
Bench:
70x2x5
100x3
120x1
130x1
140x2f - yeah, after having 8 sets of RPE 9.5+ last week and being 2 weeks in to stretching out this block I should have seen this coming.
130x4x3
TnG bench:
115x3x8
Chinups:
BWx8,8,6
Stability rows:
41x3x8
Chest supported rear delt rows:
27x3x8
Cable JM press:
81x3x12
super set with incline curls:
11.5x3x12
Couldn't go to the gym yesterday so took the 4AM shift today at the road block so I could go straight to the gym afterwards when no one will interrupt me. Was tired as hell though
W5D4:
Tempo deadlift:
70x5
110x4
140x2
160x1
170x2x5
Stiff leg deadlift:
160x6
Tempo Leg press:
went up in weight for 4x8, finished with 350kg.
Bad Girl machine 3x12
Box step ups:
24x4x8
Ab wheel 3x10
W5D3:
Warm up
Spoto press:
70x2x5
100x3
120x1
130x5
130x3x4
Cable flys 4-5x10 - varying weights and setups until found a decent way to do this
Cable rows:
160x12
Single arm cable rows:
81x12
90x2x12 - the gym pin with too much weight created too much friction in the stack so switched to single arm. Need to get a second gym pin to balance the weight and see if there is a difference.
DB front raises:
9x3x10
Facepulls:
63x3x12
Hammer curls:
18x2x8
Super set with overhead tricep extension 67.5x2x10
Shoulder felt meh so stopped after 2 sets.
W5D2:
Warm up
Squat:
60x5
100x5
140x3
160x1
165x2x5
Tempo squat:
155x3
160x3
Leg extension:
80x10
85x3x10
Tempo RDL:
60x3
100x3x8
skipped single leg glute bridge an ab wheel as I was falling asleep between sets by this point. Only had about 3 hours of sleep in a car the night before.
W5D1:
Workout early before going to the army.
Bench:
70x2x5
100x3
125x1
135x5x3 - all the sets were RPE9.5-10. Was happy it all went up
TnG bench:
120x2x8
120x8F - safety straps were too low so had to fight for my life to get the bar off me. Now I know what height I need those to be in my new rack...
Pullups:
BWx4x5-8 - varrying grips. Was so drained after 8 sets of RPE9.5+ on bench
Prone rear delt rows:
27x3x8 - doing these on my rack attachment chest support pad feels so good
rope pushdowns/cable JM press:
63-72x4x15
Super set with incline curls:
9x4x15
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
