Morning BW 90
W2D2:
Warm up
Flat back bench:
75x2x5
90x3
100x2x10 - shoulder didn't like zero arch
Floor press:
100x3x10
Lat pulldowns:
75x4x8
DB alternating BP:
34x3x10
Chest supported rows:
60x4x10
Arnold press:
22x4x8
Single leg leg press:
90x3x10
Single leg box standups:
5x3x8
W2D1:
Warm up
Belt squat:
100x2x8
150x4
190x6
205x4x6
205x9 - god it's good to train in Goft gym again.
Single leg leg curls:
7.5x2x10
8.5x10
8x2x10
Incline:
70x5
90x2x7
83.5x7
82.5x3x7 - did a builder-like flat back. So much ROM.
Seated calf raises:
95x10
110x10
110x15
130x15
Chest flys:
20.5x4x8
W1D2:
Warm up
Flat back bench:
60x2x5
80x3
105x2
111.5x10 - it was supposed to be 107 but I weighted the plates after the set to realise that's why it felt heavier than expected.
107x2x10
105x10
100x10 - triceps were really fried by this set
Lat pulldowns 4x8
DB alternating BP:
32x10
34x10
32x10
Super set with machine rows 4x10
Arnold press:
23x8
20.5x2x8 - triceps were really fried by the time I got to these.
Single leg leg press 4x10
Single leg box standups:
16x3x8
Morning BW 90
W1D1:
Leg extensions:
60x10
65x10
75x10
80x10
85x10
Single leg leg curls:
25x3x10
30x10
25x10
Incline:
60x5
80x3
90x4 - stopped after 4. The incline here is trash
Db incline:
40x6
46x6
46x6F
42x3x6
Machine chest flys:
85x3x8
Seated calf raises in Smith machine:
30x5
60x8
90x4x8 - plate weight
Morning BW 89.9
W10D3:
Warm up
Deadlift:
60x5
80x4
100x2
120x2x5 - my form is shit. Need to get it back.
Tried doing belt squat but can't fit enough plates in the commercial gym. Tried hack squat but the machine we have is shit. So did leg press.
Single leg leg press:
40x5
80x5
100x3x6
Prone trap 3 raises:
8x3x8
Machine chest flys:
85x3x8
Leg curls:
55x3x6
Ab wheel:
BWx4x10
Morning BW 90
W10D2:
Warm up
Flat back bench:
50x5
70x2x5
100x8
107.5x3x8
HB squat:
20x5
50x5
70x3
90x2x6 - used a belt on the second set and it felt so much better.
T bar rows:
40x5
60x5
70x3x8
Front raises:
10x3x8
Rope pushdown 3x8
Super set with curls:
16x3x8
Mock meet day:
So I tried doing too many things on meet day and by the time I got to warm ups I was exhausted and my head was spinning after every warm up set. Went by the plan but by the time I got to 160 my head was spinning before the attempt and it just wasn't my day.
Did:
Warm up
70x2x5
100x3
120x1
130x1
140x1
First attempt 150
Second and third 160F
Gave it a good fight on the second and the tank was empty by the third attempt. I'm still happy because I know that if I could fight it like that on a bad day I easily have it in me on a good day.
Morning BW 90.8
W9D5:
Bench:
70X2X5
100X3
115X3X3
Prone Y lateral raises:
8X2X6
Last "workout" before the mock meet bench on Friday. Forgot to start water loading so I'll drink a bunch tonight and tomorrow morning and see if it gets me under 90kg.
