My brother got married 2 days ago and I missed yesterday's workout because of the hangover.
W2D4+5:
Warm up
Deadlift:
60x5
100x5
140x3
160x1
180x1
192.5x3
195x3
200x3
165x3x5
Bench:
70x2x5
100x3
115x1
122.5x5
120x5x5
Leg curls:
62.5x3x8
Lat pulldowns:
75x4x8
Hyperextensions 20x3x8
Pendlay rows:
60x5
80x3
90x3x8
Seated DB OHP:
28x2x8
30x2x8
Zottman curls:
14x3x10
Deadbugs 3x10
Took around 3.5 hours but I got all exercises from both days
W2D3:
Warm up
Feet up Bench:
70x2x5
100x3
110x6
113.5x6
115.5x6
117.5x6
119x6 - fucked up rep 4 and made the set much harder than needed
120x6
Chest supported rows:
80x4x8
Bulgarian split squat 25x3x8
Rope pushdowns:
35x3x10
W1D5:
Bench:
70x2x5
100x3
110x1
120x6x5
Super set with Pendlay rows:
70x5
90x3
95x8
92.5x2x8
Seated DB OHP:
32x2x8
30x8
27x2x8
Super set with Zottman curls:
14x4x10
W1D3:
Warm up
Feet up bench:
60x5
80x3
100x1
105x6
107.5x6
110x6
112.5x6
115x6
Squat:
70x2x5
110x3
130x2
150x3x4 - did squats and deadlifts for 3 days in a row and I felt it on my backso took it lighter.
Chest supported rows:
80x5
130x8
135x3x8
DB low incline unilateral bench:
32x8
36x8
38x8
Rope pushdowns:
35x3x10
W1D2:
Warm up
Paused deadlift:
70x5
120x3
150x2
170x4
175x4
180x4
185x4
Single leg leg curls:
30x3x8
Banded standing ab wheel - some sets. Tried 1 without bands and nearly got it. I'm close to hitting this goal.
W1D1:
warm up
Squat:
70x5
100x5
130x3
160x1
182.5x3x3
155x3x5 - was easy but I'm not conditioned to so many sets yet.
3count Pause Bench:
60x5
80x3
100x1
105x4
110x4
117.5x4 - did the first 2 with actual 3 seconds pause and then coach told me he meant a 3cnt
Bird Dog 3x8
