week 56

Mon, upper

warmups

RDL: 7 x (40, 50, 60, 70)

s1: bench: 5 x (60, 70, 80, 90, 85)
s1: rows: 5 x (65, 70, 75, 75, 75)

s2: dips: (30, 19, 12)
s2: pullups: ( 20, 9, 5)
back ext: ( 33, 25, 25)

week 55

warmups

MR tucks: 2 x 9
depth jumps: 2 x 5

equalled previous PR like 4-6 times total :D

MSEM squats: 2 x 4 (125kg)

s1: bench: 5 x (60, 70, 80)
didnt do rows, some dude hogging the machine and watching tv while rowing along.

s2: incline DB bench: 3 x 5 (30)
s2: weighted calf raises: 3 x 5 (80, 90, 95) *front squat style
. 1 x 10 (95) * back squat style

s3: weighted pullups: 5 x (15, 20), 4 x (30)
s3: back ext: 3 x 25

week 55

warmup
MR tucks: 3 x 9

squats: 5 x (80, 90, 100, 110, 120, 100, 100)

s1: bench: 5 x (75, 85), 4 x (92.5)
s1: rows: 3 x 5 (70, 75, 75)

s2: dips: 3 x F (31, 24, 15)
s2: weight calf raises: 3 x 5 (100, 120, 120)
s2: pullups: 3 x F (18, 12, 11)
s2: back ext: 3 x F (32, 24, 30)