week 68

tues, upper

prehab: shoulders, cobras, birddogs

s1: bench: 5 x (60, 70, 80, 90, *97.5, 80)

s1: rows: 5 x (50, 60, 70, 80, 80, 70)

dips: 2 x AF (35, 27)

leg raises: 2 x 15

EZ bicep curls: 3 x 12 (20kg)

* got 4 reps

- back was feeling icky, from the squats ytd.

- went thru the workout without my trusty mp3 player, one side of the earphones was dead :(

- big factor in why i skipped the rest of the planned workout haha.

week 67

tues, upper

prehab: shoulders, cobras

s1: bench: 5 x (65, 75, 85, 95, 95, 70)
s1: rows: 5 x (50, 60, 70, 80, 80, 80, 60)

s2: incline DB bench: 3 x 8 (25, 30, 30)
s2: weighted pullups: 3 x 8 (12.5, 15, 20)

s3: pulley pushdown: 3 x 8 (37, 40, *46)
s3: EZ biceps curls: 3 x 8 (25, 30, **30)
s3: OHP: 3 x 8 (30, 35, ***42.5)

OHP
10 x 30kg
12 x 20
10 x 20

*got 4 reps
**body english on most reps lol.
***got 4 reps

- fucking killed it, blasted through almost everything.
- felt so good, upped the weight on the pulley pushdowns, though it was overshooting lol.

week 67

mon, lower

prehab: glute raises, cobras, peterson stepups

mr tucks: 3 x 8
REA squats: 3 x (30, 40, 50, 60)

squats: 5 x (75, 85, 95, 105, 115, 120, 120, 115, 100)

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

leg raises: 2 x 15

- poor workout, long day at work.
- just wasnt feeling it, knee felt icky walking into the gym, didnt wanna risk it on the squats.
- almost all reps had good bar speed though.

week 66

wed: lower

prehab: cobras, glute raises, peterson stepups

MR tucks: 3 x 8
jump squats: 3 x (30, 40, 50)

squats: 5 x (75, 85, 95, 105, 115, 125, *125)

stepups (5blocks): 5 x (50, 60, 70, 80, 80)

EZ bicep curls: 4 x 10 (20kg)

*got 4 reps. 1st set of 5, i felt a few reps could be lower. 2nd set of 125, reps were better, but only 4 reps.

- headed into workout tired.
3 glasses of moscato + 4 hours of sleep + a busy 12hr shift = not the best condition to push myself. falling asleep sitting on bench between squat sets dammit.

- tried my hand at some depth jumps after the workout. couldnt touch the ceiling hahaha.

week 66

mon: upper

prehab: shoulders, cobras

s1: bench: 5 x (65, 75, 85, 95, 85)
s1: rows: 5 x (50, 60, 70, 80, 80)

s2: incline DB bench: 3 x 8 (25, 30, 30)
s2: weighted pullup: 3 x 8 (12.5, 15, *20)

s3: pulley pushdown: 3 x 8 (36, 39, 44)
s3: EZbar bicep curls: 3 x 8 (25, **30, 25)
s3: shoulder matrix: 3 x 8 (7.5)

ez bicep curls: 1 x 20 (20kg)

back ext: 2 x 15 (10kg)

* got 5 reps, then DB dropped off feet. did another 2
** got 7 reps

- PR on bench again, but not counting it for real as yet, as i didnt go down as much as i'd like for 2-3 reps, some mental hesitation going on dammit. gonna get it proper next week.

week 65

thurs: extra workout

tried my hand at some hang snatches.
gonna post a vid soon for form check.

front squats: 5 x (40, 50, 60, 70, 80, 80, 80, 80)

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

pullups (done in neutral grip): 3 x 10

week 65

tues: upper

prehab: shoulders, cobras

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

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

s3: pulley pushdown: 3 x 8 (36, 39, *42)
s3: DB bicep curls: 3 x 8 (12.5)
s3: shoulder matrix: 3 x 8 (7.5)

went to the basketball court.
lateral shuffles: 5 x return trips along baseline.

* got 6 reps
- a pretty good workout again. blasted through just about every set.
- wanted to blast the dropdown set of 70 on bench, but bar speed wasnt as good as the 1st set of 65.
- went into workout with the same icky feeling left shoulder, came out feeling strong.
- hopefully i'll finally get 100kg bench in 2 months.

week 65

mon: lower

prehab: back, glute raises, peterson stepups

MR tuck jumps: 3 x 8

REA squats: 3 x (30, 40, 50, 60)

Squats: 5 x (70, 80, 90, 100, 110, 120, 120)

stepups: 5 x (50, 60, 70, 75, 75)

leg raises: 3 x 15

- not sure if the stepups are with the same steps. all sets felt pretty good.
- pretty good workout, blasted through most of the sets.
- im sure a few of the 2nd set of 120kg squats didnt get to parallel, they shouldnt feel so easy haha.

week 64

tues: lower

prehab: peterson stepups, cobras, glutes

REA squats: 3 x (30, 40, 50, 60)

squats: 5 x (70, 80, 90, 100, 110, 120, 100)

stepups: DND, rowers wanted the rack.

DB reverse lunges: 8 x (20, 25, 25)

hanging leg raises: 3 x 15

pullups: 2 x AF (20, 11)

- pretty happy i got 120.
- didnt do anymore reverse lunges cos lower back was cooked.