week 60

Prehab: cobra, glutes, peterson stepups

REA squats: 3 x (40, 50, 60, 70)

Squats: 5 x (90, 100, 110, 115, 115)

stepups: 5 x (60, 60, 62.5, 62.5)

DB reverse lunges: 5 x (25, 25, 28, 28)

Calf raises: 8 x (100, 110, 120, 120, 120)

week 59

recovery week 2
BW: 67.5kg

prehab: shoulders, cobras

s1: bench: 5 x (65, 75, 85, 90, 87.5, 87.5)
s1: rows: 5 x (50, 55, 75, 80, 80)

missed set, got 4 reps for bolded. skipped last set of rows cos a girl was on it and watching TV.

s2: incline DB bench: 3 x 8 (25, 28, 28)
s2: weighted pullups: 3 x 8 (10, 10, 10)

s3: pulley pushdown: 3 x 8 (32, 34, 35)
s3: EZ biceps curls: 3 x 8 ( 20, 22.5, 22.5)
s3: squats: 3 x 5 (80, 80, 80)

squats: 1 x 20 (70kg)

week 59

recovery week 2
BW: 67kg

prehab

REA squats: 3 x (40, 60, 70)

Squats: 5 x (80, 90, 100, 110, 110, 110)

BB Stepups: 4 x 5 (60)

DB reverse lunges: 4 x 5 (25)

calf raises: 8 x (100, 110, 115, 120, 125)

s1: pullups: 15, 15, 15
s1: dips: 20, 20, 20
s1: back ext: 25, 25, 25

week 58

recovery week 1

s1: bench: 5 x (65, 75, 85, 90, 90, 85)
s1: rows: 5 x ( 50, 55, 70, 80, 80, 80)

** only got 4 reps for bolded set of 90kg.
bar had rolled to my thumb on 3rd rep, forced bar up on 4th, hurt the thumb abit, couldnt get the 5th. pissed, felt i could get it.
last set of 85 good barspeed.

s2: incline DB bench: 3 x 8 (25, 28, 28)
s2: weighted pullups: 4 x 8 (10, 15, 10, 7.5)

** got 6 reps for bolded set. fatigued.

s3: pulley pushdown: 3 x 8 (32, 34, 34)
s3: EZ bicep curls: 3 x 8 (20, 22.5, 22.5)
s3: shoulder matrix: 2 x 8 (7.5)

OHP: 1 x 18 x empty bar

calf raises: 8 x (80, 90, 100, 105, 110)

squats: 8 x (60, 70, 80)

week 58

recovery week 1

s1: pullups: 15, 15, 14
s1: dips: 20, 20, 18

squats: 8 x (50, 60, 80, 100, 100, 85)

calf raises: 4 x 8 (85)

week 57

warmup

Squats: 5 x (60, 80, 100, 100, 100, 100)

s1: Bench: 5 x (65, 75, 85, 85, 85)
s1: rows: 5 x (55, 65, 75, 75, 80)

s2: incline DB bench: 3 x 6 (30)
s2: weighted pullups: 8 x (15, 15, 10)

s3: pulley pushdown: 3 x 8 (32, 34, 34)
s3: EZ bicep curls: 3 x 8 (22.5, 20, 20)
s3: shoulder matrix: 2 x 8 (7.5)

OHP: 1 x 22 (20kg empty bar)