week 64

mon: upper

did upper because knee feeling bruised after knock in weekend game.

prehab: shoulders, back

s1: bench: 5 x (65, 75, 85, 92.5, *92.5, 75)
s1: rows: 5 x (50, 60, 75, 85, 85)

*got 3 reps. pity, thought i could complete the set.

s2: incline DB bench: 3 x 8 (25, 30, 30)
s2: weighted pullups: 3 x 8 (12.5, 15, *17.5)

*got 7 reps

s3: pulley pushdown : 3 x 8 (36, 39, 41)
s3: EZ bicep curls: 3 x 8 (25, 30, 30)
s3: shoulder matrix: 2 x 8 (10, 10)

week 63

Wed: upper

prehab: shoulders, back

s1: bench: 5 x (65, 75, 85, 92.5, *85)
s1: rows: 5 x (50, 60, 70, 80, 80)

*got 4 reps

s2: incline DB bench: 3 x 8 (25, 30, 30)
s2: weighted pullups: 3 x 8 (12.5, 12.5, 17.5)

s3: pulley pushdown: 3 x 8 (35, 37, 39)
s3: EZ bicep curls: 3 x 8 (22.5, 27.5, 30)
s3: shoulder matrix: 3 x 8 (7.5)

back ext: 3 x 15(10kg)

week 63

mon

prehab: shoulders, cobras, peterson stepups

REA squats: 3 x (40, 50)

Squats: 5 x (60, 70, 80, 90, 100, 110, 115, 115)

pullups: 5 x (bw, 10, 15, 20, 25)

ab wheel rollouts: 3 x 20

week 62

bonus workout

got to the gym, colleagues were playing ball, roped me in.
couldnt resist haha.

OHP: 5 x (20, 30, 35, 40, 40, 40, 40, 40)

unilateral DB rows: 5 x (20, 25, 30, 30, 30, 30, 30)

EZ bicep curls: 5 x (20, 25, 30, 25, 20)
1 x 15 x 20kg

week 62

prehab: shoulders, back

s1: bench: 5 x (65, 75, 85, 90, 90)
s1: rows: 5 x (50, 60, 70, 80, 80)

s2: incline DB bench: 4 x 8 (25, 28, 30, *30)
s2: weighted pullups: 4 x 8 (12.5, 12.5, 12.5, 15)

*got 6 reps

s3: pulley pushdown: 3 x 8 (34, 35, 37)
s3: EZ bicep curls: 3 x 8 (20, 25, 27.5)
s3: shoulder matrix: 3 x 8 (10)

ab wheel: 3 x 15

week 62

lower

prehab: shoulders, cobras, peterson stepups

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

Squats: 5 x (80, 90, 100, 110, 115*, 110**)

* got 4 reps, missed last rep due to maybe lost focus
** got 7 reps.

stepups: 5 x (60, 62.5, 65, 65)

DB reverse lunges: 5 x (25, 28, 30, 30)

calf raises: 8 x (100, 100)

didnt do anymore as lower back felt strained.

Ab wheel: 3 x 10

week 61

upper

prehab: shoulders, cobras

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

s2: incline bench: 4 x 8 (25, 28, 30, 30)
s2: weighted pullups: 4 x 8 (12.5)

*got 5 reps for bolded

s3: pulley pushdown: 3 x 8 (34, 35, 36)
s3: EZ biceps: 3 x 8 (20, 22.5, 25)
s3: shoulder matrix: 3 x 8 (10, 10 ,10)

front squat: 2 x 15 (40kg)

squats: 2 x 15 (60)

week 61

lower

prehab: shoulders, cobras, peterson stepups

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

Squats: 5 x (80, 90, 100, 110, 115, 115)

stepups: 5 x (60, 62.5, 62.5, 65)

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

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