W5D2:
Warm up
Bench, first rep paused:
60x5
80x3
100x2
110x1
120x6
127.5x5 - hit the upright and fucked the set up
130x6
120x6
Chest supported rows:
80x5
130x2
140x3x8
Lateral raises:
12x2x8
Rope pushdowns:
37.5x3x8
W5D1:
Warm up
Squat:
70x5
110x5
140x3
160x1
175x1
190x1
202.5x1
212.5x1 - Felt very good, about RPE6.5-7
190x3
200x3
205x3 - around RPE8. 2 weeks ago this was my top set @ 8.5 and now it was easier on a back off set.
This is the best squats have felt since the injury. Can't wait to see how the rest of the prep will go.
Long pause bench:
50x5
60x5
80x3
100x2
110x1
117.5x3
122.5x3
125x3
Paused Deadlift:
60x5
100x4
140x3
165x1
185x2x3
Bird dog 3x8
W4D4:
Warm up
Bench:
70x2x5
100x3
120x1
130x1
137.5x1
145x1 - Felt as good as it should feel.
120x5
125x2x5
Pendlay rows:
60x5
80x3
92.5x3x8
Seated DB OHP:
27x3x8
Leg extensions 2x12
Zottman curls:
14x3x10
W3D4:
Warm up
Bench:
70x2x5
100x3
120x1
125.5x5
130.5x5
133x5
135x4 - just felt like I was drained from the last set
134x4 - meant to drop the weight to 131.5 but forgot to take 2.5kg off one side.
130.5x5 - I was just dead from those sets but whatever
Pendlay rows:
70x5
90x2
95x3x8
Seated DB OHP:
20x7
29.5x8
30.5x3x8
Banded leg extension 2x12
Zottman curls:
14x3x10
W3D3:
Warm up
Deadlift:
60x5
100x5
140x3
160x1
180x1
195x3
205x3
215x3 - as the GOAT big Z says "I'm very happy". 5kg post injury PR
170x5
180x5
190x5
Leg curls:
67.5x3x8
Lat pulldowns:
80x4x8
Hyperextensions:
20x3x8
Deadbugs 3x8
W3D2:
Feet up bench:
70x2x5
100x3
110x2x6
115x3x6
Super set with machine chest supported rows:
90x5
135x8
140x8
150x2x8
Bulgarian split squat:
BWx10
30x3x8
Super set with rope pushdowns:
35x3x10
W3D1:
Warm up
Squat:
70x5
100x5
130x3
160x1
175x1
187.5x3
195x3
205x3
160x5
170x5
175x5
Long Pause Bench:
70x2x5
95x3
105x1
115x4
117.5x4
120x4
Tried to do pause deadlift but my back was fried so stopped at 140kg warmup.
