W3D1:
Warm up
Squat:
70x5
100x5
125x3
145x2
165x1
182.5x6 - post injury PR
165x6,6,5 - felt my erector on the last repand stopped
Floor press:
70x2x5
90x3
105x7,8,8
Stopped here to not aggregate my back
W2D4:
Warm up
Bench:
60x2x5
90x3
110x1
117.5x6
Bro bench - my new short name for less arch and leg drive:
105x4x6
Pendlay rows:
60x5
80x3
95x3x6
DB low incline with neutral grip:
34x4x12
Cable pullover:
160x3x15
Rope pushdowns:
130x3x12
W2D3:
Warm up
Deadlift:
60x5
100x5
140x3
160x1
175x6
155x2x6
Paused squat:
60x5
100x5
120x3
140x2
155x6
160x6 - much better than last week. RPE5
Single leg leg press:
40x5
80x5
110x4x12
DB RDL:
46x4x10
Super set with band assisted standing ab wheel:
Black+red band 3x5
W2D2:
Warm up
Medium grip no leg drive bench:
70x2x5
90x3
105x2
112.5x6
105x2x6
DB rows:
30x5
50x3
50x3x15
50x20 - used straps for this set
Lat pulldowns:
70x3x12
Lateral raises 10x3x12
Prone Y trap raises:
8x3x12
Zottman curls:
14x4x12
W2D1:
Warm up
Squat:
70x5
110x5
140x3
160x1
175x6 - squats felt so much better today. Last week 170 was RPE7. This was RPE5
162.5x2x6
Floor press:
70x5
90x3
100x2
105x3x8
Paused deadlift:
60x5
100x5
140x3
160x1
172.5x3x6
Leg extension:
80x3x15
Super set with leg curls:
62.5x3x15
Plank:
BW+25x3xmin
W1D4:
Warm up
Bench:
60x2x5
80x3
100x2
110x1
117.5x6
Back off with less arch and no leg drive:
105x4x6
Pendlay rows:
60x5
80x,3
95x3x6
DB low incline with neutral grip:
38x3x11
Pullover:
160x3x15
Rope pushdowns:
145x12
130x2x15
W1D2:
Warm up
Medium grip BP with no arch:
60X2X5
80X3
100X2
110X3X6
DB rows:
30X5
50X5
60X3X10
Lat pulldowns:
70X3X12
Lateral raises:
12X3X10
Prone Y Trap Raises:
8X12
7X2X12
Zottman curls:
12X3X15
W1D1:
Warm up
Squat:
70x5
100x5
120x3
140x2
160x1
170x6
153x3x6
Warm up
Tempo bench:
70x2x5 - my back felt horrible after the first set. The rest of the sets were done with no leg drive and less arch to reduce the pressure on the back.
90x3
100x2x5
Continued an hour and a half later in Technion gym
Warm up
Paused deadlift - 5cm off the floor:
60x5
100x5
140x3
160x1
170x3x5
Leg extension:
85x2x15
85x13
Super set with leg curls:
60x3x15
Plank:
3x60sec
W6D3:
Warm up
Deadlift:
60X5
100X5
130X3
150X1
160X1
170X3X5
Squat:
70X5
110X5
140X5
160X5
170X5
Everything just felt like crap today
Leg extensions:
95X3X8
super set with leg curls:
65X3X10
Hip thrust machine:
90X5
120X10
140X10
150X10
super set with ab wheel 3X10
