week 76

tues, upper

prehab

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

s2: incline DB bench: 3 x 8 (25, 30, 30)
s2: weighted pullups: 3 x 6 (15, 22.5, 28)

s3: pulley pushdown: 3 x 8 (36, 40, 41)
s3: EZ bicep curls: 3 x 8 (25, 30, *32.5)
s3: OHP: 3 x 8 (35, 40, *40)

*got 5 reps

EZ bicep: 25 x 15kg
OHP: 21 x 25kg
back ext: 2 x 25

week 76

mon, lower

prehab

MR tucks: 3 x 8
REA squats: 3 x (30, 40, 50, 60, 70)

squats
5 x (80, 90, 100, 110, 120)
3 x (130, *135)

stepups: 5 x (60, 70, 80, 85, 85)

calf raises: 15 x (90, 90, 95)

hanging leg raises: 3 x 15

OHP
15 x 20kg
20 x 30kg

week 75

wed, lower

prehab: peterson stepups, glutes, cobras

slope sprints: 2 x ~20m ME

MR tucks: 3 x 8
REA squats: 3 x (30, 40, 50, 60, 70)

squats
5 x (80, 90, 100, 110, 120)
3 x (130, *137.5)

stepups: 5 x (60, 70, 80, 85, 80)
calf raises: 15 x (85, 85, 85)
hanging leg raises: 3 x 15

* got a fren to film the top set of 137.5, which was right abt 2BW.
1st rep was tougher, 2nd and 3rd reps were pretty fast.

- stoked to get back to 2BW, but when i saw the film, turns out i hadnt gone as low as i normally do.
- no wonder it felt easy hahahaha. gonna do a proper one next week.

week 75

mon, upper

prehab: shoulders, cobras

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

s2: incline DB bench: 3 x 8 (25, 30, 30)
s2: weighted pullups: 3 x 6 (15, 22.5, *28 )

s3: pulley pushdown: 3 x 8 (36, 39, 39)
s3: EZ bicep curls: 3 x 8 (25, 30, 30)
s3: OHP: 3 x 8 (35, 40, 25)

EZ bicep curls: 17 x 20kg
OHP: 15 x 25kg

week 74

thurs, lower.  may 19


prehab: cobras, birddogs


MR tucks: 3 x 8


REA squats: 3 x (30, 40, 50, 60, 70)


Squats:
5 x (80, 90, 100, 110, 120)
3 x (125, 130)


pullups: 5 x (10, 15, 20, 25, 28 )
dips: 2 x af: (35, 24)


back ext: 5 x (BW, 5, 10, 15, *20)


* 10 reps  

week 73

sat, upper

prehab: shoulders, cobra

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

s2: incline DB bench: 3 x 10 (25, 25, 25)
s2: DB 1armed row: 3 x 10 (30, 30, 30)

s3: pulley pushdown: 3 x 10 (36, 36, **36)
s3: EZ bicep curls: 3 x 10 (25, 25, 25)
s3: OHP: 3 x 10 (35, 35, ***35)

EZ biceps: 25 x 15kg
OHP: 14 x 25kg, 11 x 20kg

* got 3 reps
** got 9 reps
*** got 7 reps

- wasnt feeling it today, 1st set of the usual pullups felt tougher than it should. so switched it up to DB row, and upped vol for all exercises to get more blood in.

week 73

fri, lower

prehab: cobras

MR tucks: 3 x 8
REA squats: 3 x (30, 40, 50, 60, 70)

squats
5 x (80, 90, 100, 110, 120)
3 x ( 127.5, 130)

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

calf raises: 15 x (80, 80, 80kg)

hanging leg raises: 3 x 15

lateral slides: 5 return trips along court length

week 72

prehab: cobras



REA squats: 3 x (30, 40, 50, 60, 70)
squats: 5 x (80, 90, 100, 110, 120, 125, 100)


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


push press: 1 x (30, 40, 50, 55, 60)

s1: EZ biceps curls: 5 x (25, 30, 35)
s1:OHP: 5 x (30, 35, 40)


EZ biceps: 20 x 20kg
OHP: 25 x 30kg
 - tried to go for 67.5kg, abt my BW, failed
- exams are over now! with luck i'll be graduating from uni of london in econs & management.
- but thats not the issue. the main thing is, i am finally able to fully dedicate myself to training!
thats of course after taking into account the hellish hours of the current job haha.
- if only my ankle sprain will heal up fully.

week 72

tues, upper

prehab: shoulders, cobras

s1: bench: 3 x (60, 70, 80, 92.5, 100, *105)
s1: rows: 5 x (50, 50, 60, 60, 70, 70)

s2: incline DB bench: 3 x 8 (25, 30, 30)
s2: weighted pullups: 3 x 8 (10, 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)

OHP
9 x 25kg
10 x 20kg

* 2 reps
** 7 reps
*** 7 reps