week 86

thurs, lower        lance week 8

warmup, prehab
sprints: 2 x flats

stiff leg ankle hops: 3 x 17
depth jumps: 2 x 5

hang cleans: 4 x 4 (55, 60, 65, 65)

pin squats: 4 x 5 (115, 125, 130, 135)

RDL: 3 x 7 (85, 95, 95)
lunges: 2 x 10 (62.5, 62.5)
calf raises: 2 x 15 (122.5, 122.5)

OHP: 8 x (25, 30, 35, 40, 45, 35)

- big PR of 7.5kg on pin squats.
- think i got my fingers to ceiling on depth jumps, which would be previous best.
- solid workout, definitely fuelled by yesterday's loss

week 86

tues, upper


s1: DB flat bench: 5 x 8 (30)
s1: rows: 5 x 8: (50, 60, 60, 60, 60)


hammer pullups: 5 x 8
hanging leg raises: 2 x 15


- didnt wanna overdo the vol, got game tomorrow.
- wanted to do BB bench, but icky wrist holding me back.

week 86

mon, lower   lance week 8

warmup, prehab

stiff leg ankle hops: 3 x 15
MR tucks: 2 x 5

jump snatch: 4 x 4 (35, 40, 45, 47.5)

squats: 4 x 5 (105, 115, 120, 120)

RDL: 3 x 7 (85, 95, 95)

lunges: 2 x 10 (62.5, 62.5)

week 85

wed, lower    lance week 7

warmup, prehab
sprints: 2 x flats

stiff leg ankle hops: 3 x 20
depth jumps: 2 x5

hang cleans: 4 x 4 (55, 60, 65, 65)

pin squats: 4 x 5 (115, 120, 127.5, 127.5)

RDL: 3 x 7 (85, 95, 95)

lunges: 2  x 10 (62.5, 62.5)

- hang cleans didnt go as well today.
- didnt do calf raises, had 15 mins to clean up and leave the place.
- progression on: pin squats

week 85

tues, upper

s1: OHP: 8 x (30, 35, 40, 40, 40, 40)
s1: pullups: 6 sets x 8

s2: flat DB bench: 8 x (20, 25, 30, 30, *30)
s2: rows: 8 x (40, 40, 40, 40, 40)

s3: seated incline DB bench: 8 x (10, 12.5, 7.5, 7.5, 7.5)
s3: tricep pushdown: 8 x (30, 34, 34, 31, 31)

* got 7 reps
- wanted to do flat BB bench, but while warming up to 60kg, the left wrist started hurting again. no choice but to sub with DB bench. hope i dun lose too much strength while waiting for the wrist to recover.
- squatting is a bitch too, due to not being able to grip the bar properly cos of the wrist.

week 85

mon, lower  lance week 7

warmup, prehab

sprints: 2 x flats

stiff leg ankle hops: 3 x 20
depth jumps: 2 x 5

jump snatch: 4 x 4 (35, 40, 45, 47.5)

squats: 4 x 5 (105, 117.5, 117.5, 117.5)

RDL: 3 x 7 (85, 95, 95)

lunges: 2 x 10 (62.5, 62.5)

calf raises: 2 x 15 (122.5, 122.5)

hanging wipers: 2 x 15

- cut abit of volume on snatches, left wrist still not too good.
- progression on lifts: squats, RDL calf raises