week 80

wed

warmup, prehab
sprints: 2x short incline

single leg ankle hops: 3 x 20
MR tucks: 2 x 5

hang cleans: 4 x 5 (55, 57.5, 57.5, 57.5)

pin squats: 4 x 5 (110, 115, 115, 115)

RDL: 3 x 7 (75, 80, 80)

lunges: 2 x 10 (60)
calf raises: 2 x 15 (105)

week 80

warmup, prehab


sprints: 3 x incline


stiff leg ankle hops: 3 x 20
MR tucks: 2 x 5


jump snatch: 4 x 5 (35, 40, 40, 40)


squats: 4 x 5 (95, 100, 100, 100)


RDL: 3 x 7 (75, 80, 80)


forward lunges: 2 x 10 (60, 60)


calf raises: 2 x 15 (105, 105)

week 79

wed: lance template

warmup, prehab

sprints: 3 x incline

stiff leg ankle hops: 3 x 20

hang clean: 4 x 5 (50, 55, 55, 55)

box/pin squat: 4 x 5 (100, 100, 110, 110)

RDL: 3 x 7 (70, 75, 75, 75)

fwd lunge: DND
calf raises: DND

week 79

tues, upper


some ankle hops.
ME jumps


s1: bench: 8 x (70, 80, 80, 80, *80)
s1: rows: 8 x (50, 50, 60, 70, 70)


*7 reps


s2: dips: 2 x AF (30, 22)
s2: pullups: 2 x AF (16, 11)


Ab wheel rollouts: 2 x 20

week 79

monday

prehab, warmup.

sprints: 3 x incline
stiff leg ankle hops: 3 x 20

jump snatch: 4 x 5 (30, 35, 35, 35)

Squats: 4 x 5 (90, 95, 95, 95)

RDL: 3 x 7 (70, 75, 75)

forward lunges: 2 x 10 (60, 50)

calf raises: 2 x 15 (100, 100)

PNF quad, groin stretch

week 78

wed, upper

s1: bench: 5 x (60, 70, 80, 90, *102.5)
s1: rows: 5 x (50, 60, 70, 70, 80)

*3 reps

s2: incline DB bench: 3 x 10 (25, 30, 30)
s2: weighted pullups: 3 x 6 (15, 22.5, *30)

*5.7896 reps. tried my best, but couldnt grind it out to the top. haha.

s3: rope tri pulldowns: 4 x 8
s3: DB bicep curls: 4 x 8
s3: shoulder matrix: 4 x 8

wanted to keep arms fresh for ball practice the next day. will do after ball.

hanging leg raises: 2 x 15
hanging wipers: 2 x 10

week 78

mon, lower

prehab: cobras, glute bridges

ME sprints: 3 x incline
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)
1 x 140 (failed on 2nd rep)

hanging leg raises: 2 x 15
hanging wipers: 2 x 10

- wanted to go for 3 reps on that 140 squat.
- loaded the bar, walked out to psyche myself up. went back to the bar to see someone squatting with 40kg
- WTF. 3rd consecutive time this happened to me. by the time i waited for him to be done, loaded the bar back, i'd lost the focus. pretty sure i couldve gotten at least a double. FUCK.
- on the bad ankle leg, the outside tendon behind the knee is getting tight. can someone explain this to me?

week 77

wed, upper

prehab

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

*4 reps

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

*10 reps
** 5 reps

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

*6 reps

hanging leg raises: 3 x 15

- started out great, got disrupted.
- some fag wanted to work in while i was benching. i told him i had just 2 sets left, he insisted.
- so ok, let him in, but he fucking removed the weight, and said he wanted to warm up. so thats his definition of working in...
- dude moved the bench too, on top set of 100, was slightly offcenter when unracking, almost tore my shoulder. affected the rest of the workout.
- next time he demands it, imma give him a piece of my mind.

week 77

mon, lower

prehab

sprints: 3 x 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 (70, 80, 90, 80, 80)

calf raises: 15 x (100, 100, 100)

hanging leg raises: 2 x 15

week 76

thurs, lower

prehab

incline sprints: 3 x ~80%
MR tucks: 3 x 8
SL RFI lateral: 3 x 10

1-2 jump squats: 3 x 3 (30, 35, 40)

squats: 8 x (100, 105, 110, 115, 100)

calf raises: 15 x (100, 100, 100)

1 min planks: (5kg, 10, BW)

week 76

wed, upper

s1: paused DB bench: 4 x 6 (25, 25, 30, 28)
s1: paused 3sec rows: 4 x 5 (70, 60, 65, 65)

s2: dips: 3 x AF (28, 22, 21)
s2: paused 3sec pullups: 3 x AF (9, 9, 5)

s3: rope tri pulldowns: 4 x 8 (29, 30, 32, 34)
s3: DB bicep curls: 4 x 8 (10, 12.5, 15, 17.5)
s3: shoulder matrix: 4 x 8 (5, 7.5, 10, 12.5)

OHP
12 x 30kg
20 x 20kg