12/18/21
7th Cycle / Week Two - reps/sets
Deadlift - 185kg *4, 145kg 4*2
RDL - 120kg 6*2
Cable Mid Row - 120lbs 10*3
TRX Revs Fly - 10*3
Single Leg Hip Thrust - 16kg 15*3
Single Leg Ext - 100kg 20*5
GHR - 10*5
Pull Up - 2*12 on 15sec
Chin Up 2*12 on 15sec
Hammer Curls - 10lbs 40*3
Thought I was all done when I hit 155kg *4. Sometimes you gotta fight through a poor warm up to get your top set in.
I thought the pulls at 185kg were about an rpe8, certainly not a 9.
Top
^^ that's an understatement.
12/21/21
7th Cycle / Week Three - reps/sets
Low Bar Squat - 132.5kg *4, 110kg 4*2
Belt Squat - 70kg 12*3
BSS - 16kg 10*3
Single Leg Ext - 110kg *20, 90kg *30, 60kg *40
Kroc Rows - 80lbs 10*3
Wide Grip Pulldowns - 120lbs 10*3
Dare I say that I'm almost back to 2019 me... That top set moved much faster than it felt ( coulda used a little more depth on the first two reps TBH). I haven't been able to move that kind of weight that fast into the hole, accept it at the bottom, and drive up without pain in my knee somewhere along the line. I can't begin to describe how happy I am at the moment.
Perhaps the worst of my #kneebola is behind me...
Last edited by Browndog; 12-20-2021 at 08:13 PM.
12/22/21
7th Cycle / Week Three - reps/sets
2 Board Bench - 87.5kg *3, 72.5kg 3*3
Spoto (@6) - 62.5kg 6*3
Hammer Curls - 10lbs 40*3
Dumbbell Incline Bench - 45lbs 12*4
TRX Supine Row - 10*4
Hammer Curls - 15lbs 40*3
The shoulder is marginally better, but not good enough for a regular Bench session, so 2 board it is.
Not much else to report..
12/23/21
7th Cycle / Week Three - reps/sets
Deadlift - 192.5kg *4, 150kg 4*2
RDL - 100kg 6*2
Single Leg Hip Thrust - 35lbs 15*3
Doesn't look like a lot, but that top set was enough...
Love to finally get some sleep one of these nights #justsayin
The weights look nice and heavy and the volume fine