Mon
28/05/18
BW:96.44 (212.6lbs)
|
Tu - GPP
29/05/18 |
Wed
30/05/18 |
Fri
01/06/18 |
Sat - GPP
02/06/18 |
SQ
125x5x3 (275lbs)@7.5,8,8.5
5min rest
|
Lat.Pulldown(7min max)
75x10@8
75x9@8
75x6@8.5
70x7@8
70x5@7
65x8@8
65x5@8.5
60x8@8
55x8@8
66 reps – 30sec rest
|
2ct Pause SQ
95x5x3 (205lbs) @6
5min rest
|
SQ
127.5x5x2 (280lbs) @8.5,9.5
120x5 (265lbs) @8.5
5min rest
|
DB Row(7min max)
36x12x2 @6,7
36x10@8
36x8@8
28x12@8
52 reps – 30sec rest (alternating hands)
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CGBP
70x8x4 (155lbs) @ 7,7.5,8,8
3min rest
|
Hammer Curl(7min max)
14x12@7
14x10@8
14x8@8
10x12x4@8
78 reps – 30sec rest
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3ct Pause BP
77.5x5x3 (170lbs) @7,8,8.5
3 min rest |
BP
108.75x1(242.5lbs) @8
91.25x5x5 @7,7.5,7.5,8,8.5
3-5min rest |
BB Curl(7min max)
30x10,8 @8
25x12,10,8 @7,8,8
20x12x2 @7
72 reps – 30sec rest
|
DL
112.5x5x3 (250lbs) @6
5min rest |
Plank(7min max)
2min
43x4
|
LTE
30x12x3 @6,6,7
1min rest |
DL
145x5 (325lbs) @9.5 |
Plank(7min max)
1m
40,30,30,40,20s
|
DB Bench
22x12x3 @6,7,8
1min rest |
LISS Cardio(30min)
12%incline
3.5mph
130-140 bpm
|
Hammstring Curl
7th hole x12x3 @6
1min rest |
DB Bench
24x10,9,8 @8
1min rest |
LISS Cardio(20min)
12%incl.
3.3mph
130-140bpm
|
Notes:
SQ) Wobbly bar path, loose @ bottom, hips up not back. Work on the brace and staying extra tight @bottom, do not relax, chest proud @bottom – don’t let your upper-back collapse
CGBP) Think of the movement as a normal grip BP but with a slightly narrower grip – think same cues as normal BP. Don’t overthuck elbows, flare and push on the way up Slow down and control the reps
DL) Straps on the last rep helped me focus smth else that grip. Brace was very weak because I had some stomach gas which was compromising my big gulp of air.
DO NOT FORGET TO PUSH THE FLOOR AWAY, START ACCELERATING AFTER THE BAR HAS LEFT THE FLOOR => AFTER A SLOW AND CONTROLLED START!
*I had a big meal right before the workout which compromised my bracing ability. Everytime I went for a big gulp of air I felt some bubbles in my stomach making me feel nauseous when I started bracing ESPCIALLY ON THE DL being bent over and all…
P.S. DO NOT EAT HUGE MEALS PRIOR TO IMPORTANT WORKOUTS
|
Notes:
On the GPP movements I’m going to stick strictly to a 8-12(15) range. If I go under 8reps@8 I will reduce load and aim for 8+reps @8 (focusing on volume instead of intensity) |
Notes:
SQ) Focus on keeping chest up and maintaining back angle ON THE WAY UP - UPPER BACK MUST NOT COLLAPSE! Work on your brace and tightness @ bottom!
BP) Still having problems with elbows behind the bar and not enough tightness @ bottom. I tend to move the bar forward excessively and touch lower.
Higher RPEs cuz of form issues => switch to lower increments.
|
Notes:
SQ) Low back fatigued AF. Reduced weight cuz I don’t need no misses.
KEEPING UPPERBACK STIFF AND RIGID AND MAINTAINING THE BACK ANGLE ON THE ASCENT HELPED A LOT!
Form felt very good !
BP) Still having problems with elbows behind the bar and not enough tightness @ bottom. I tend to move the bar forward excessively and touch lower.
DL) Don’t drop your butt when resetting, dropping hips moves the bar forward and when I start the lift I have to pull the bar back (it leaves the shins) => do not drop the hips => HIPS UP, CHEST UP
Big breat =>360 brace =>hips up,chest up => drive mid-foot into the ground
*BP seems to be progressing, Mon modifications seems to have worked
|
Notes:
Was kinda tired after the Rows and curls. Planks were hard… |
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