week 109

wed, 7AM

Week 109

Ankle hops: 3 x 350

Squats: 5 x (90, 100, 110, 120, 130, 140)

RDL: 3 x 7 (100, 110, 110)

Scrapped the db lunges, headed to the court since it was available.
120 made threes. Took me a farking hour.

- last 2 reps for 140 not as nice, but I'll take it.

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wed, 7PM

s1

OHP: 5 x (30, 40, 50, 60, *65, 60, 55, 55, 50, 50)

pullups: 10 x 8 (2.5kg)

s2

incline DB bench: 10 x (20, 25, 25, 25)

DB row: 10 x (30, 30, 30, 30)

s3

tricep pushdown: 8 x (29, 34, 36, 36)

BB bicep curls: 8 x (30, 27.5, 27.5, 25)

lateral raises: 8 x (7.5, 10, 10, 10)

*got 4 reps

- fucking embarrassing to be struggling on BB curls, with a tiny 5kg on the side. LOL

week 108

mon

ankle hops: 3 x 350

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

RDL: 3 x 7 (100, 110, 100)

DB lunges: 4 x 5 (30)

hanging leg raises: 18, 20

* 4 reps

- closer stance is still tough as fark.

- grip couldnt keep up on RDL, had to drop weight.

week 107

week 107 wed

S1: OHP: 5 x (30, 40, 50, 60, *65, 57.5, 55, 52.5, 52.5)
S1: bw pullups: 8 x 8, 1 x 16

S2: incline db bench: 10 x (20, 25, 25, 25)
S2: db row: 10 x (30, 30, 30, 30)

Hanging wipers: 2 x 15

*got 3 reps. Didn't feel as strong as last week. Had 4 then.
- repped out 16 on the last set of pullups cos I noticed I had 8 sets of 8 alr.
- Wanted one last superset, but someone wanted the rack, so did 16 for 80 total pullups.
- ab/core work still sucks and are a pain in the arse.

week 107

week 107
Mon

Ankle hops: 3 x 350

Squats: 5 x (90, 100, 110, 120, 130, 135)

RDL: 3 x 7 (100, 110, 110)

Db walkin lunges: 4 x 5 (30kg)

Hanging leg raises: 2 x 15

Abit of curls while downin pwo shake.

- top set squats were farking tough.
- grip gave out on rdl, could barely hold on with fingers on all sets.

week 106

tues

s1: OHP: 5 x (30, 40, 50, 55, 60, *65, 50, 55)

s1: pullups: 8 x 8

s2: incline bench: 8 x (20, 25, 25)

s2: DB rows: 8 x (30, 30, 30)

hanging wipers: 2 x 15

week 106

mon

warmup, prehab (TKE, cobras, clams)

ankle hops: 3 x 350

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

RDL: 7 x (100, *110)

DB lunges: 30kg x (5, 5, 9.5)

* 5 reps. 

- set of 130 didnt feel as tough as last week's 125. but still this closer stance is tougher.

tried a jump squat of 60kg, didnt get too far off the ground lol.