W9D4:
Bench:
70x2x5
100x3
120x3x6
DB incline:
36x10
32x10,9,10
Single hand cable rows:
121.5x2x6
126x6
117x6
Cable lateral raises:
27x3x8
Cable rope preacher curls (mimicking EZ bar):
45x4x12
super set with hammer curls:
9x4x12
W9D3:
Sumo deadlift:
55x5
95x5
135x3
155x1
165x6
175x2x6 - felt okay.
Leg extension 4x10 - knees feel meh. Right knee has trouble at heavier loads around 90 degrees while left knee doesn't like lockout, especially when I rotate it out in the same time. More adversity to battle I guess.
Cable woodchops:
42.5x3x10
Hanging knee raises:
12x3x10
Hyperextension:
20x3x10
45 degree jeferson curls:
5x3x10
W9D2:
Feet up bench:
70x2x5
100x3
110x1
117.5x2x5
120x3x5
Single arm lat pulldown:
72x4x12
DB BP:
36x3x10
DB seal row:
41x3x7
Tricep pushdowns:
72x3x12
super set with overhead rope tricep extension:
45x3x12
W8D2:
Feet up bench:
70x2x5
100x3
110x1
115x6
117.5x4x6
DB BP:
38x10,8,8
Lat pulldown:
76.5x4x10
DB Seal Rows:
38x4x7
Rope pushdown:
67.5x4x12
super set with overhead rope extensions:
49.5x4x12
W8D1:
Post meet short training week.
Knee warmup
Leg extension:
50x8
60x8
70x8
Squat:
60x5
80x5
100x5
120x2x5
140x5
160x5 - knees felt okay which is nice. At this weight with a belt started to slightly feel my back. Good start.
RDL:
100x8,8,6
Good girl machine:
50x3x12
Bad girl nachine:
82.5x3x12
W7D2:
Feet up bench:
70x2x5
100x3
112.5x6
115x6
117.5x6
120x2x5
DB BP:
36x3x10
Single arm lat pulldown:
72x4x12
DB seal row:
36x4x7
Rope pushdown:
67.5x3x12
super set with rope overhead extension:
45x3x12
