W1D3:
Warm up
Deadlift:
60x5
100x5
120x3
140x2
160x3x6
Squat:
60X5
90X3
110X2X1 - didn't feel so good so I skipped it for today.
Leg extension:
85X4X8
super set with single leg leg curls:
35X4X8
Hip thrust machine:
40X5
45X10
55X10
65X10
super set with ab wheel:
BWx3x10
W1D2:
Warm up.
Squat:
70X5
100X20
105X20
110X20 - RIP. I'm going down to 15 reps next workout.
Bench:
70X2X5
100X3
120X1
132.5X3
127.5X2X3
125X3X3 - wrist hurt a little so used wrist wraps for most sets. Set 5 was without them and it was so much easier it's crazy.
DB rows:
27X5
41X5
57X4X10
Iliac lat pulldown:
30X3X10
super set with incline DB flys:
20.5X3X12
Prone Y trap raises:
7X3X12
Zottman Curls:
13.5X3X12
W1D1:
Warm up
Squat:
70x5
90x20
100x20 - back is still a little shot from carrying 400kg of plates yesterday so took it easy.
Iso deadlift 3x3
Leg press:
150x5
230x5
290x3
330x8
350x8
360x8
350x8
DB RDL:
38x3x6
Goblet side squat:
20x3x10
Super set with ab wheel:
BWx3x12
W5D4:
Warm up
Bench:
70x2x5
100x3
120x1
130x1
137.5x1
145x1
151x1 - so much better than I expected. 6.5kg below my PR, unpeaked and tired. Maybe my bench didn't go down that much.
110x6
113.5x6
116x6
118x2x8
Tried squatting but my back said I should wait for tomorrow. It seems my back doesn't really like squat/deadlift after bench.
Pendlay rows:
70x5
90x2
95x3x6
Super set with DB neutral grip incline:
36x3x12
Cable pullover:
35x3x15
Rope pushdowns:
30x3x13
Morning BW 88.7
W5D3:
Warm up
Deadlift:
60x5
100x5
130x3
150x1
165x2x6 - harder than it should have been. Skipped 3rd set.
Squat:
70x5
80x20
85x20
90x20 - fuck my legs are jelly.
Single leg leg press:
100x3x10
DB RDL:
36x4x12
Super set with L sit 3x15
W5D2:
Warm up
Close Grip bench:
60X2X5
80X3
100X2
112.5X2X6
115X6
DB Rows:
30X5
50X5
60X3X10
Lateral raises:
10X4X10
super set with Lat Pulldown:
70X3X10
Prone trap Y raises:
7X3X13
Zottman curls:
12X3X13
W5D1:
Warm up
Squat:
20X5
70X25
75X25
80X25
Tempo 3-1-2 bench:
60X5
80X3
90X2
100X5
102.5X5
Leg press:
150X5
210X5
250X3
320X2X10
350X10 - lol leg press PR. Reminded myself why I hate doing this non-single leg. Getting so many plates was a hustle.
single leg leg curls:
30X3X15
super set with leg extensions:
75X2X15
Plank:
BWX3Xmin
W4D4:
Warm up
Bench:
60x2x5
80x3
100x2
115x1
125x4
122.5x5
110x4x6
Trained in a crappy Icon Fitness. The bench was terrible. Up until the 125 I used a shitty bar. Did 4 reps with 125 and stopped. I was supposed to do 6 reps@8 and I did 4@9. Then I found a Texas power bar, switched to it for 122.5 but it couldn't make up for the crappy bench.
Pendlay rows:
95x1 - I just wanted finish the workou quickly at this point and 95 was already on the bar. Felt a small pop in my back. Luckily it doesn't seem bad. I finished the rest of the workout and now (2 hours later) my back feels fine. Hopefully it will be the same tomorrow morning.
Lesson: Don't be lazy with warm ups - even in accessories.
60x5
80x3
90x4x6
Super set with DB neutral grip incline:
36x3x12
Cable pullover 3x12
Rope pushdowns 4x12
Morning BW 89.2
W4D3:
Warm up
Deadlift:
60X5
100X5
140X3
160X3X6 - felt decent.
Squat:
60X25 - felt a little sick so moved to leg press
single leg leg press:
100X3X10
Squat:
65X25
70X25
DB RDL:
36X4X10
L sit:
3X10
W4D2:
warm up
Close grip bench:
50X5
70X5
92.5X3
102.5X1
112.5X2X6 - didn't have lift off in my first set and the rack is very low. Fucked up my tightness and was much harder than it should have been.
110X2X6
super set with DB rows:
30X5
50X5
60X4X10
Lateral raises:
10X4X10
super set with lat pulldowns:
70X4X10
Squat:
40X25
50X25
60X25
In between sets did the rest of my workout:
Prone Y Trap raises:
7X4X12
Zottman curls:
10X4X15
