week 119

week 119

warmup, prehab (clam, cobra, leg swings)

MR tucks: 2 x 5

sprints: 2 x flats

REA squats: 3 x (30, 40, 50, 60)

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

calf raises: 10 x (100, 110, 120, 130, 140)

s1: OHP:  5 x (45, 50, 55, 60, 65)

s1: pullups:5 x (10, 15, 20, 25, 30)

s2: tri pushdown: 10 x (31, 39, 41, 41)

s2: EZ preachers: 10 x (15, 20, 20, 20)

leg raises: 1 x 15

- 60 OHP felt easy. was confident that 65 would be pretty easy as well. unfortunately it was tough as hell.

-  squats still felt tough, due to the conscious effort to push the knees out. so fucking tough.

 

week 118

warmup, prehab (clams, TKE, cobras, arm swings)

MR tucks: 3 x 5

jump snatch: 3 x (30, 40, 45)

BB stepups: 6 x (40, 50, 60, 60)

s1

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

m. rows: 5 x (60, 70, 80, 90, 100)

RDL: 7 x (100, 100, 100)

hammer curls: 10 x (10, 12.5, 12.5, 12.5, 10)

calf raises: 10 x (100, 110, 120, 130, 140)

hanging wipers: 1 x 10

week 118

warmup, prehab (TKE, clams, cobras)

MR tucks: 3 x 5

sprints: 2 x flats

REA squats: 3 x (30, 40, 50, 60)

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

s1: OHP: 5 x (40, 45, 50, 55, 60)

s1: pullups: 5 x (10, 15, 20, 20, 25)

calf raises: 10 x (100, 110, 120, 130, 140)

s2: tri pushdown: 10 x (21, 34, 39, 39)

s2: EZ preachers: 10 x (15, 17.5, 20, 20)

- actively forced my knees out to address the caving in. made each rep slower, and tougher as well haha.

- mixing things up abit, basically swapping some stuff from my upper days with my lower days, so each session is a full body day.

- not sure what i'll see, but we'll see how things go a month from now.