W7D4:
Warm up
Bench:
70x2x5
100x4
120x1
130x1
140x1
147.5x1
154x1 - felt amazing
140x2
145x2
150x1 - felt my erector about to go so gave up on rep 2.
One arm cable rows:
40x2x8
Seated DB OHP:
30x2x8
Zottman curls:
16x2x8
W7D3:
Warm up
Deadlift:
60x5
100x5
140x3
170x1
195x1
215x1
232.5x1
245x1 - grip failed after lockout. Wouldn't have happened with a deadlift bar
200x3x5
Leg curls:
75x2x8
Leg extensions:
90x8
95x8
Deadbugs 3x8
W7D1:
Warm up
Squat:
70x5
100x5
120x3
140x2
160x1
180x1
200x1
215x1
225x1 - Felt weak today, wanted 227.5 today and wanted it to be easier than it was. Wish it wouldn't happen on the heaviest day of prep but I trust the process and I know it doesn't change the plan for meet day.
190x2
200x2
202.5x2
Long Pause Bench:
So I was checking what numbers I should hit based on last weeks performance and saw I hit 132.5x5@9 so I thought for my first set of 3@8 since I'm beat up from squats. I was looking at the t&g bench I do on day 2. Last week I actually got 125x3@8.
60x5
80x3
100x2
115x1
125x1
132.5x3 - As I now understand why, it felt very heavy.
127.5x2x3
135x2
Paused deadlift:
100x5
120x3
150x2
170x1
190x2
195x2
200x2
Deadbugs 3x8
W6D3:
Warm up
Deadlift:
70x5
120x5
150x3
170x1
190x1
210x1
225x1
237.5x1 - felt solid
200x3
205x3 - I was just dead on this one. It was harder than my top set
170x3
Banded leg curls 3x8
Banded leg extension 3x8
Deadbugs 3x8
W6D2:
Bench - first rep paused:
70x2x5
100x3
120x1
127.5x5
125x5
130x5
132.5x4 - Hand slipped on the bar and I stopped after 4 reps
Chest supported machine rows:
80x5
120x3
140x3x8
Lateral raises:
12x2x8
Rope Pushdowns:
37.5x2x8
Bench was meh today, but it's not the big bench day anyway so not worried.
W6D1:
Warm up
Squat:
70x5
110x5
140x3
160x1
180x1
200x1
212.5x1
222.5x1 - really happy with how this went up. Will post video to Facebook soon.
195x3
202.5x3
207.5x3
Long pause bench:
55x5
80x3
100x2
112.5x1
122.5x3
125x3
126.5x3 - meant to do 129 but missloaded.
Paused deadlift:
60x5
100x4
140x3
160x1
180x1
190x3
192.5x3 - position was awful
160x3 - did without straps and felt great, maybe the straps were really in the way.
Bird dog 2x12
W5D4:
Bench:
70x2x5
100x3
120x1
132.5x1
142.5x1
147.5x1 - this felt so good. Probably the best my bench has ever felt. RPE6.5 maybe 7.
135x3
141.5x3
144x3 - felt very strong. Missgrooved the last rep a little, but it should probably have been an RPE8-8.5 otherwise.
One arm cable rows:
20x5
40x3x8
Seated DB OHP:
30x8
32x2x8
Zottman curls:
16x3x8
Log update number 1500. Woo hoo.
W5D3:
Warm up
Deadlift:
60x5
100x5
140x5
160x1
180x1
200x1
220x1
230x1 - felt great
205x3
200x2x3
Leg curls:
72.5x3x8
super set with leg extensions:
90x3x8
Hyperextensions:
25x2x8
Deadbugs 2x12
