W6D2:
Virtus press:
70x2x3
90x2
90x1
100x3x5
Incline:
82.5x3x6
Meadows rows:
50x5
60x3x8
super set with cable lateral raises:
20x3x8
Iliac crest lat pulldown:
81x3x8
super set with rope pushdowns:
81x4x10
W6D1:
Warm up
Squat:
70x5
100x5
130x3
150x1
170x4x4
Paused deadlift:
70x5
120x4
150x2
170x3x3
Banded leg extensions 4x8
Banded paused leg curls 4x8
Single leg hip thrust:
40x3x8
Super set with ab wheel 3x8
W5D4:
Warm up
Bench:
70x2x5
100x3
110x1
120x3x3
Touch and go bench:
110x3x5
super with with single arm chest supported rows:
73x8
65x2x8
DB front raises:
12x3x8
super set with single arm rear delt rows:
28x3x8
Preacher curls:
23.5x3x12
W5D3:
Warm up
Deadlift:
70x5
110x4
140x3
160x3x5
Tempo pause squat:
70x5
100x5
120x3
140x2
160x2x3
Single leg paused leg press:
90x8
80x2x8
Good morning:
60x3x6
W5D1:
Warm up
Squat:
70x5
110x5
130x3
150x1
165x3x5
Tempo deadlift:
70x5
120x4
140x2
160x3x3
Single leg leg extension:
96x3x8
super set with single leg paused leg curls:
64x3x8
Single leg hip thrust:
40x3x8
ab wheel 3x10
W4D4:
Warm up
Bench:
70x2x5
100x3
120x1
125x2
130x2
132.5x2
136x2
140x2 - was harder than I wanted and my erector was about to go.
Touch and go bench:
120x4x5
Single arm chest supported rows:
30x10
35x10
36x9
37x8
Super set with front raises:
12.5x3x10
Single arm rear delt rows:
30x3x10
Incline curls 3x8
Preacher curls 3x8
W4D3:
Warm up
Deadlift:
70x5
120x4
140x3
160x5
165x5
170x4
180x3 - deadlift is starting to feel better
Tempo squat:
60x5
100x5
120x3
140x1
160x3
167.5x3
175x2
180x2
Leg press felt weird so I stopped after warm up
Good morning:
65x3x6
Deadbugs, cat cow, bird dog x15
W4D2:
Warm up
Medium grip bench:
70x2x5
100x3
110x1
117.5x5
120x2x5 - the bench in my home gym is just so much better it's crazy
Meadows rows:
25x6
55x8
60x3x8
60x12
Paused the workour for 30 minutes and came back
Incline:
70x5
80x7
82.5x7
85x2x7
Iliac Crest Lat Pulldown:
40x3x8
DB lateral raises:
7x12
9x10
11.5x8,7
single arm tricep extension:
12.5x10
15x9,8
super set with rope pushdowns:
32.5x10
35x9,8
W4D1:
Warm up
Squat:
70x5
100x5
130x3
150x1
167.5x5
175x5
182.5x4
190x3 - squat strength is coming back pretty nicely
Tempo Deadlift:
70x5
100x5
120x3
140x1
155x3
160x3
165x2
170x2
Single leg leg extension:
88x10
96x8,8,7,7
super set with single leg leg curls:
56x10
64x3x10
Single leg hip thrust:
40x3x10
Ab wheel 4x10
