- log press:
2 x 3 x 45 kg
3 x 50 kg
8 x 3 x 55 kg
Went really well. Controlled.
- Tate press:
10 x 7.5 kg
3 x 10 x 12.5 kg
Went light today because of my shoulder. Hope the massage tomorrow takes care of it.
- log press:
2 x 3 x 45 kg
3 x 50 kg
8 x 3 x 55 kg
Went really well. Controlled.
- Tate press:
10 x 7.5 kg
3 x 10 x 12.5 kg
Went light today because of my shoulder. Hope the massage tomorrow takes care of it.
- block pull:
6 x 70 kg
4 x 100 kg
3 x 120 kg
1 x 140 kg
20 x 160 kg
~4" block. Went very well.
- plank:
70 s x 25 kg
- box front squat:
4 x 40 kg
3 x 60 kg
1 x 70 kg
5 x 5 x 82.5 kg
- hyperextension:
3 x 8 x 75 kg
- pull-through:
3 x 20 x 50 kg
- log press:
2 x 3 x 45 kg
3 x 50 kg
2 x 1 x 55 kg
4 x 3 x 57 kg
4 x 3 x 55 kg
- Pendlay row:
6 x 60 kg
5 x 70 kg
5 x 8 x 70 kg
Giant set 1.
- axle strict press:
5 x 40 kg
3 x 42 kg
4 x 6 x 45 kg
6 x 47 kg
Giant set 1. Last week during a massage the therapist told me my front delts are underdeveloped. It would explain the issues I'm having on the press. Decided to work on them with strict presses and benches.
- ab wheel:
4 x 7
Giant set 1.
- db front raise:
2 x 10 x 15 kg
12 x 15 kg
- bench press:
8 x 20 kg
6 x 40 kg
4 x 60 kg
3 x 70 kg
3 x 75 kg
3 x 77 kg
3 x 80 kg
Giant set 1. No pain nor discomfort and it was easy.
- pull-ups:
75 total
Giant set 1&2.
- dips:
50 total
Giant set 2. Dips are great for triceps but I may have to drop them until my shoulder/trap gets better.
- squat:
8 x 20 kg
4 x 60 kg
3 x 80 kg
5 x 100 kg
5 x 110 kg
5 x 120 kg
5 x 130 kg
5 x 140 kg
5 x 130 kg
5 x 120 kg
5 x 110 kg
5 x 100 kg
Mindset challenge. Start with 60% of 1Rm, work up to 5RM and back down. Wasn't too bad but I was expecting a higher 5RM. Squats are tougher when you can't just bounce off of your knee sleeves.
- block pull:
6 x 70 kg
4 x 100 kg
3 x 120 kg
1 x 140 kg
18 x 160 kg
3" block.
- plank:
75 s x 25 kg
- front squat:
4 x 40 kg
3 x 60 kg
1 x 70 kg
5 x 5 x 82.5 kg
- hyperextension:
3 x 8 x 72.5 kg
- pull-through:
3 x 8 x 50 kg
- log press:
2 x 3 x 45 kg
3 x 50 kg
1 x 55 kg
5 x 3 x 57 kg
3 x 3 x 55 kg
- Pendlay row:
8 x 60 kg
8 x 70 kg
3 x 8 x 75 kg
Giant set 1.
- axle strict press:
5 x 6 x 45 kg
Giant set 1.
- ab-wheel:
5 x 7
Giant set 1.
- db press:
10 x 15 kg
8 x 15 kg
10 x 15 kg
I should do these seated. My abs were tired by this point.
- block pull:
6 x 60 kg
4 x 100 kg
3 x 120 kg
1 x 140 kg
16 x 160 kg
2" block.
- plank:
75 s x 25 kg
- front squat:
4 x 40 kg
3 x 60kg
1 x 70 kg
3 x 3 x 77.5 kg
2 x 3 x 82.5 kg
Misloaded. Worksets were supposed to be 82.5 kg.
- hyperextension:
3 x 8 x 72.5 kg
- pull-through:
3 x 20 x 50 kg
- sled push:
8 x 40 m x 25 kg
Conditioning. 8 min EMOM.