week 50

strength week 6: upper, Monday

Prehab, warmup

ME jumps
Depth jumps: 3 x 3
ankle hops: 3 x 10

s1: bench: 3 x 5 (85, 85, 87.5)
s1: 1s rows: 3 x 5 (75)

s2: incline DB bench: 3 x 6 (30)
s2: weighted pullups: 3 x 5 (17.5, 20, 22.5)

s3: tri pushdown: 3 x 8 (34, 34, 36)
s3: EZ biceps: 3 x 8 (20, 25, 27.5)
s3: shoulder matrix: 2 x 8 (5)

OHP: 1 x 25 x 25kg

week 49

strength phase, lower: Monday

prehab: vmo, back
sprint warmup
sprints, 1x

ME jumps: didnt attempt, floor was very very dusty, slipping all over.
Depth jumps 20": 4 x 3
MR tuck jumps: 4 x 10

REA squats: 4 x 3 (75, 80, 80, 80)
squats: 5 x (100, 110, 120)
4 x 130

MSEM singles: 1 x (135, 137.5, 140)

pullups: 1 x AF (24)
dips: 1 x AF (30)

back exts: 2 x 25

week 48

strength, upper
thurs

warmup, prehab (shoulders, cobras)

s1: Bench: 3 x 5 (87,5, 90, 90)
s1: 1s row: 3 x 5 (75)

s2: incline DB bench: 3 x 7 (30)
s2: weight pullups: 4 x 7 (10, 12.5, 12.5, 12.5)

s3: tri pushdown: 3 x 8 (35, 36, 38)
s3: EX bicep curls: 3 x 8 (25, 27.5, 25)
s3: shoulder matrix: 3 x 8 (5, 7.5, 7.5)

reverse chops: 2 x 8 (16) both left and right

barspeed was good for all sets for bench, so that was great.
DB bench limited by DB, max DB gym had was 30kg, so upped reps.
no one to put the weight for me on pullups, so also limited, and made do with more reps.

week 48

strength, lower
monday

warmup, prehab
sprint warmup
sprints: 2 x 20~m

MR tuck jumps: 3 x 10
Depth jumps: 3 x 5, just below knee

REA squats: 4 x 3 (70, 75, 80, 80)
Squats: 5 x (100, 110, 120)
3 x 130

MSEM: 4 singles x 135

pullups: 1 x AF (23)
dips: 1 x AF (26)

back ext: 1 x 20

week 47

strength, upper

BW: 67kg

s1: bench: 3 x 5 (85, 87.5, 87.5)
s1 1 sec rows: 3 x 5 (75)

s2: incline DB bench: 3 x 7 (30)
s2: weight pullups: 4 x 7 (10, 15, 17.5, 7.5)

s3: Triceps pushdown: 3 x 8 (34, 35, 36)
s3: EZ bicep curls: 3 x 8 ( 25, 27.5, 22.5)

shoulder front raises: 2 x 20 (2.5)