W8D2:
Warm up
Virtus press:
70x5
90x3
101x2x5
103x2x5
Incline:
85x3x6
Super set with meadows rows:
50x5
60x8
65x2x8
Cable lateral raises:
22x3x8
Super set with iliac crest lat pulldown:
89x3x8
Rope pushdowns:
97x4x10
W8D1:
Warm up
Squat:
70x5
100x5
120x3
140x2
160x1
172.5x4
175x2x4
180x2x4
Paused deadlift:
70x5
120x3
140x2
160x1
170x2x3
175x3
180x3
Single leg leg extension:
104x3x8
Super set with paused single leg leg curls:
72x3x8
Standing ab wheel:
Black band x3x6
W7D2:
Warm up
Virtus press:
70x2x5
90x3
100x3x5
Incline:
82x3x6
Super set with meadows rows:
50x5
60x3x8
Cable lateral raises:
20x3x8
Super set with iliac crest lat pulldown:
81x3x8
Rope pushdowns:
89x4x10
W7D1:
First day back after the meet.
Warm up
Squat:
70x5
100x5
120x3
140x2
160x2x4
165x4
167.5x4
Paused deadlift:
70x2x3
110x3
140x2
160x2x3
165x3
Single leg leg extensions:
96x4x8
Super set with single leg paused leg curls:
72x4x8
Single leg hip thrust:
40x8
42.5x2x8
Standing ab wheel:
Black band x3x6
W6D4:
Warm up
Bench:
60x2x5
80x3
100x2
110x1
115x6
122.5x4
130x2
Super set with chest supported rows 3x8
Touch and go bench:
105x8
110x2x8
Super set with cable pullover 3x8
Front raises:
14x3x8
Super set with incline curls:
14x3x8
W6D3:
Warm up
Deadlift:
70x5
120x4
150x2
170x3x4
Paused squat:
70x5
100x4
130x3
150x1
165x3x3
Left without doing my accessories.
The entire workout was superset with testing my judges because that's the only way I could squeeze at least some of my workout in
