W1D5:
Bench:
60X5
80X3
100X2
115X1
127.5X1
137.5X1
147.5X1 - Was suppose to do a double at RPE9 but missgrooved the first rep and had to rack it.
132.5X2X3
130X3
Shapira Press:
110X6
105X3X6
Lat pulldown:
60X8
70X2X8
65X8 - went a little too heavy
Power chest flys:
24.5X4X8
DB pullover:
41X3X8
Curls for da gurlz:
14.5X4X10
W1D4:
Deadlift:
60X5
100X5
140X3
165X1
185X1
205X4
210X4 - felt very good. RPE8.5
Pause deadlift:
185X3X4
Tempo Squat 3-0-3:
60X3
100X3
130X1
150X3
160X3
170X3
Goft Leg Curls:
18X4X8
DB Lunges:
28X3X8
super set with ab wheel:
BWX4X10 - started doing these with a tempo and a pause at the bottom. Too lazy to put weight on myself for this.
Morning BW 95.7
W1D1:
Squat:
60x5
100x4
130x3
150x1
170x1
185x1
205x2x4 - felt great. Buried all reps on the last set and was probably rpe7.5-8
Pause squats:
175x3x4
Bench:
60x5
80x3
100x2
115x1
125x1
135x2x2
137.5x2
140x2x2 - first time benching 3 plates for multiple sets and it felt very easy.
2.5cm Deficit deadlift:
60x5
100x5
130x3
160x1
175x1
190x3
195x2x3
Morning BW 96.5
W0D0:
Rescheduling my days so the week starts on Friday/Saturday so added this workout.
Squat:
60x5
100x5
130x3
150x1
170x1
190x2x5
Pause squats:
160x2x5
165x5
Bench:
60x5
80x3
100x2
110x1
120x1
130x5x3
Deficit deadlift:
60x5
100x5
130x3
160x4 - felt my bad trap and decreased the deficit from 5cm to 2.5cm
170x4
180x4
