week 105

warmup, prehab (TKE, glute raises, clams)
ankle hops: 3 x 300

squats: 5 x (80, 90, 100, 110, 120, 125)

DB lunges: 2 x 5(30)
                 1 x 10 (30)

RDL: 3 x 7 (90, 100, 115)

hanging wipers: 2 x 15

week 105

week 105


wanted to work the legs, rack was empty when i got to the gym, but occupied when i finished with warmups goddammit.


pullups: 5 x (bw, 5, 10, 15, 20, 25)


neutral grip pullups: 10, 8


dips: 30, 30


EZ biceps: 10 x (10, 10, 7.5, 7.5 each side)

week 101

warmup, prehab (shoulder, cobras)
tempo runs: 2 x 4
ankle hops: 3 x 150

s1: OHP: 8 x (30, 30, 35, 35, 40, 40, 45, 45)
s1: pullups: 8 x 8

s2: DB bench: 8 x (20, 20, 30, 30, 30)
s2: machine rows: 8 x (35, 45, 55, 65, 75)

- gassed, couldnt do the 3rd superset trifecta.
- legs and back sore as fvck

week 101

warmup, prehab (cobra, glutes)

ankle hops: 3 x 100
depth jumps: 2 x 5

squats: 5 x (60, 70, 80, 90, 100, 100)

RDL: 3 x 7 (80, 90, 100)

DB lunges: 4 x 5 (28)

- using new squat form, closer stance, toes not as outside pointing.
- had to lean forward quite abit to achieve depth.