week 71

thurs, lower turned to full body

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

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

bench: 3 x (40, 50, 60, 70, 80, 90, 100, **105)

pullups: 3 x 10

ab wheel: 2 x 20

week 71

mon, upper


prehab: shoulders, cobra


s1: bench: 5 x (60, 70, 80, 90, *95, 100)
s1: rows: 5 x (50, 60, 70, 80, *80, 80)


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 (36, 39, 39)
s3: EZ bicep curls: 3 x 8 (25, 27.5, 27.5)
s3: OHP: 3 x 8 (35, 37.5, ***37.5)


EZ bicep curls: 1 x 25 x 15kg
OHP: 14 x 27.5kg
          13 x 20
          
DB OHP: 1 x 10 x 7.5kg


seated DB OHP: 1 x 25 x 5kg


* 3 reps
** 7 reps
*** 5 reps

week 70

tues, upper


prehab: shoulders, cobras


S1: bench: 5 x (60, 70, 80, 90), 3 x (95, 100)
S2: rows: 5 x (50, 50, 60, 60, 70, 70)


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


s3: pulley pushdown: 3 x 8 (36, 39, 41)
s3: EZ biceps: 3 x 8 (25, 27.5, 30)
s3: OHP: 3 x 8 (35, 40, 35)


* got 5 reps, and DB slipped off feet.
- Finally hit the century bench. Def had gas for 1 more rep. Yay.

-1 week of enforced rest due to work had it's own silver lining afterall.
- Shoulders felt fine, and decided to make like the bear and went in. Scared I was, but also strangely, had some confidence I'd hit it.
- in short. YAY!

week 69

wed, upper

prehab: shoulders, cobras

s1: bench: 5 x (60, 70, 80, 90, 97.5, *92.5)
s1: rows: 5 x (50, 60, 70, 80, 80, 70)

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

pullups: 10 x BW

s3: pulley pushdowns: 3 x 8 (36, 36, 31)
s3: EZ biceps: 3 x 8 (25, 25, ***20)
s3: OHP: 3 x 8 (30, 35, 30)

- 2 icky reps on bench, but i'll take it.
* got 3 reps
**got 4 reps
***got 12 reps

week 69

tues, lower

prehab: peterson stepups, glutes, cobras, bird dogs

MR tucks: 3 x 8 depth jumps: 2 x 4

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

squats: 5 x (65, 75, 85, 95, 105, 115, 122.5, *127.5, 100, 80, 60)

back ext: 3 x 15 x 10kg