week 30

adarq week 2 day 2: wed

warmup

prehab
shoulders, glute, cobra
2 x 10

OHP
5 x 20, 25, 30, 35, 40, 45, 50, 40

Seated machine rows
5 x 15, 25, 35, 50, 60, 70, 80, 82.5, 77.5

Bench
5 x 20, 40, 60, 70, 80
4x 90

on the fifth attempt, failed and pulled/strained my back abit.
sure hope it doesnt affect the stability for the squats...

Weighted pullups
5 x BW, 5, 10, 15, 20
15 x BW

Core
hanging leg raises
2 x 15
raised planks
1 min, 1:20

rebounding quick lunges
15