w1/d3 DE upper body
bench press 15x 60, 15x 70, 2x12x 80
cable pulldown + rear delt flyes 3x20 + 3x 12
mp + lateral raise 3x10x 40kg + 3x15
curls 3x20
done before practice, quick pump and go 
w1/d4 ME lower body
front sq ramp 3x 120 / 2x 130
box step ups 8x 30, 40, 50, 60
hip thrust 10x 80, 90, 100, 110
hyperextensions 3x15
terminal knee extensions 3x20
poliquin step ups 3x10
first front squats for over half a year so I`m lacking wrist mobility (olympic style) and I have no clue why I wanted to push that 130kg, should have stay on 120kg.
hip thrust low weight, still feeling my hamstring a bit.
all the rest accessory to keep my knees in good shape.
w2/d1 ME upper body
bench press ramp 3x 120 / 1x 122,5
incline db press 3x6x 30
horizontal hammer row: 4x20
cable rear delt flyes + band pull aparts 3x20 + 3x10
band pushdowns 3x20
very close grip bench 1/2 + 1 rep 3x10x 50
db hammer curls 10x 12, 15, 17
bb curls 2x12x 30
lateral plate raise 3x20x 10
bench press messed up my setup after 1st rep, wanted to do 2 more and spotter took the barbell off, da fuqā¦
incline didn`t feel to good today so made more volume not more weight.
all the rest, accessory and arms, felt really good.
bw: is at 90kg level, those few more kg feel veeeeery good on the field in terms of tackling/block shedding etc, from next week I`m coming back to 1x1 / pass skelly / teams so will see how it looks.
w2/d2 de lower body
box jump 5x3 (70cm box + 3x 15kg eleiko plates)
power clean 3x2x 100kg
wide stance squat to box below the knee 5x3x 100kg
deadlift with red band 6x3x 110kg
back extensions 2x20 + 1x12x 40kg
kettlebell squat 3x12x 32kg
single leg deadlift 3x8
pull throughs 3x20 red band
abs 2x triset (overhead crunch + hanging leg raise + russian twist)
w2/d3 de upper body
kneeling med ball chest pass 3x3
med ball slam 3x3
bench press 15x70kg, 12x 80kg, 10x 90kg
lat pulldown + facepull 4x20
machine L raise + lateral raise 2x12
military press 10x 40kg, 10x 45kg, 8x 50kg
incline dumbbell curl + standing overhead tri extension 10x 17kg + 8x 50kg
w2/d4 me lower body
front sq ramp 3x 120kg
box step ups 8x 40kg, 50kg 6x 60kg, 65kg
hip thrust 8x 90kg, 100kg, 110kg, 120kg
hyperextensions 3x 20
terminal knee extensions 3x 20-12
poliquin step ups 2x 10
w3/d1 me upper body
bench press ramp 5x 50-110kg
incline db press 10x30kg, 8x33kg
horizontal hammer row 4x15
lat pulldown 2x15
cable rear delt flyes + lateral raise + band pull aparts 3x 25+12+10
band pushdowns 2x20
very close grip bp 1/2+1 rep 2x10x 50kg
bb curls 10x 20kg, 10x 25kg, 10x 30kg
power clean
5x 65kg
4x 85kg
3x3x 90kg
3x 85kg
sq
8x 80kg
6x 87kg
6x 100kg
3x6x 110kg
back lunges
3x10x 40kg
rdl
3x10x 50kg
abs overhead crunch
3x10x 10kg
bench press
8x 70kg
6x 76kg
5x 88kg
5x 100kg
3x5x 105kg
5x 100kg
8x 88kg
10x 67kg
chin ups
6x8
db row
6x6x 33kg
lying db french press
10x 10kg
10x 12kg
pushdowns
3x10
side bend
5x10x 26kg
push press
5x 50kg
5x 60kg
4x 65kg
3x3x 70kg
back sq
8x 80kg
6x 87kg
5x 101kg
5x 115kg
3x5x 117kg (should be 122kg)
- forgot to do back off sets
5x 115kg / 8x 101kg / 10x 87kg
standing hamstring curl
3x10
overhead crunches
3x10x 25kg
1 Like
military press
8x 40kg
6x 45kg
6x 50kg
6x 55kg
3x6x 60kg
alternate db bench press
6x 21kg
6x 24kg
6x 27kg
6x 30kg
6x 33kg
db row
8x 24kg
8x 30kg
8x 36kg
8x 42kg
barbell farmer walk
4x30m
1 Like
power clean
5x 65kg
4x 75kg
3x 85kg
3x 90kg
3x2x 95kg
3x 90kg
3x 85kg
squat
8x 80kg
6x 90kg
6x 100kg
5x 110kg
2x5x 115kg
split squat
3x10
DB RDL
3x10x 33kg
straight leg overhead crunches
3x10x 20kg
bench press
8x 72,5kg
6x 77,5kg
5x 90kg
4x 102,5kg
4x 105kg
3x4x 112kg
5x 105kg
8x 102,5kg
chins
6x8
db row
6x6x 42kg
triceps
2x10x 50kg french press
3x15 pushdowns
side leg raise
3x10
push press
5x 57,5kg
4x 65kg
3x3x 75kg
squat
8x 80kg
6x 90kg
5x 100kg
4x 115kg
4x 122,5kg
3x4x 130kg
- didn`t do back off sets once again due to lack of time (after gym I had football practice)
5x 122,5kg
6x 110kg
standing hamstring curl
x15
x15
x10
overhead crunches
3x10x 15kg
military press
8x 45kg
6x 50kg
6x 55kg
6x 60kg
3x5x 62,5kg
alternate db bench press
6x 27kg
6x 30kg
6x 33kg
6x 33kg
6x 36kg
6x 39kg
db row
8x 30kg
8x 33kg
8x 36kg
8x 36kg
barbell farmer walk
4x30m
power clean
5x 65kg
4x 75kg
3x 85kg
3x 90kg
2x 95kg
2x2x 100kg
3x 90kg
3x 85kg
squat
8x 80kg
6x 90kg
6x 100kg
4x 110kg
3x 122kg
3x 130kg
bench press
8x 72,5kg
6x 80kg
5x 87,5kg
4x 102,5kg
2x3x 120kg
5x 105kg
10x 87,5kg
10x 62,5kg
chins
6x8
db row
6x 30kg
6x 33kg
6x 36kg
6x 39kg
6x 42kg
6x 45kg
tate press
10x 9kg
10x 12kg
10x 15kg
+
2x10 pushdowns
abs
5x10
push press
5x 57,5kg
4x 65kg
3x 70kg
3x 75kg
2x 80kg
2x 82,5kg
squat
8x 82,5kg
6x 92,5kg
5x 102,5kg
4x 115kg
3x 130kg
2x3x 137,5kg
no back off set, like always, lack of time.
standing hamstring curl
x12
x12
x15
abs machine
x25
x20
/
push press easy
squat felt a bit
military press
8x 45kg
6x 50kg
6x 55kg
4x 62,5kg
2x3x 70kg
db bench press
6x 27kg
6x 33kg
6x 36kg
6x 39kg
5x 42kg
bb row
8x 70kg
8x 80kg
8x 90kg
8x 100kg
single arm reverse pushdown
4x15
farmer carry
3x30m
power clean
5x 65kg
4x 75kg
3x 85kg
2x 95kg
2x 100kg
1x 105kg
clean
4x85kg
squat
8x 82,5kg
5x 90kg
5x 105kg
4x 120kg
2x3x 132,5kg
front foot elevated split squat
10x 0kg
10x 5kg
10x 5kg
deadlift
10x 60kg
10x 80kg
10x 110kg
8x 130kg
standing russian twist
8x 15kg
8x 20kg
8x 25kg