week 98

mon

warmup, prehab
stiff leg ankle hops: 3 x 10

jump snatch: 3 x 4 (35, 42.5, 47.5)

squats: 4 x 5 (110, 120, 130, *145)

calf raises: 2 x 15 (120, 130)

RDL: 3 x 7 (85, 90, 95)

*4 reps.
- not too shabby, considering i went into the workout on 3 hours sleep the previous night.
- tried a narrower stance, but hips somehow hurt abit, even though a narrower stance is usually to address hip pain issues.

week 97

thurs

warmup, prehab
stiff leg ankle hops: 3 x 10

hang cleans: 4 x 4 (50, 55, 60, 65)

pin squats: 4 x 5 (115, 125, 135, *150)

calf raises: 2 x 15 (120, 130)

RDL: 3 x 7 (85, 90, 100)

hammer pullups: 15, 12

*only got 3 reps. lost focus after the 3rd, prolly should hv been able to get at least another rep, didnt feel too tough.

week 97

tues

warmup, prehab (cobras, shoulders)

s1: bench: 4 x 5 (70, 80, 90, 95)
s1: paused machine rows: 4 x 6 (60, 65, 70, 75)

s2: incline DB bench: 3 x 8 (25, 28, 30)
s2: weighted pullups: 4 x 8 (7.5, 10, 15, *7.5)

s3: tricep extension: 3 x 8 (31, 34, 39)
s3: EZ biceps: 3 x 8 (17.5, 15, 12.5)
s3: shoulder matrix: 4 x 8 (7.5, 9, 7.5, 7.5)

leg raises: 3 x 15

some curls while downing PWO shake.

*only 6 reps
- what i tot was tricep pushdown, was actually tricep extension lol.

week 97

monday

warmup, prehab (TKE, glutes, swings)
sprints: 2 x flats
stiff leg ankle hops: 3 x 10

jump snatch: 3 x 4 (35, 40, 47.5)

squats: 4 x 5 (110, 120, 130, *142.5)

RDL: 3 x 7 (85, 90, 100)

DB lunges: 4 x 5 (30)

calf raises: 2 x 15 (120, 120)

some bicep curls while downing PWO shake

* got 4 reps.
- no big games scheduled this week, so likely able to hit the gym 3 times. been a long time since.

week 96

mon

warmup, prehab
sprints: 2 x flats
stiff leg ankle hops: 3 x 10

jump snatch: 3 x 4 (35, 40, 47.5)

squats: 4 x 5 (110, 120, 130, 142.5)

saw colleagues heading to courts, turns out they booked it. played some pickup.

did some leg raises, and bicep curls afterwards.

week 95

thurs

warmup, prehab
stiff leg ankle hops: 3 x 10

hang cleans: 4 x 4 (50, 55, 60, 60)
pin squats: 4 x 4 (115, 125, 135, 147.5)

bench: 5 x (60, 70, 80, 90, *70)
pullups: 5 x (5, 10, 15, 20, 20)

OHP: 8 x (40, 40, 40, 40)
EZ biceps: 8 x (10, 15, 20, 20)

*10 reps
- pleasant surprise that 90kg moved pretty easily on the bench.
- havent benched in almost a month, due to the icky left wrist.
- anecdotal evidence that OHP will aid benching hahaha.

week 95

warmup, prehab
stiff leg ankle hops: 3 x 10

jump snatch: 3 x 4 (35, 40, 45)

squats: 4 x 5 (110, 120, 130, *142.5)

RDL: 3 x 7 (85, 90, 100)

lunges: 2 x 10 (60, 60)

calf raises: 2 x 15 (120, 120)

leg raises: 3 x 15

* only got 1 rep