bench press
8x 75kg
6x 82,5kg
5x 90kg
4x 105kg
2x 115kg
1+1x 127,5kg
+2x 130kg
overhand lat pulldown
6x8
supinated bb row
6x 60kg
6x 70kg
6x 80kg
6x 90kg
6x 100kg
tate press
10x 9kg
10x 12kg
10x 15kg
10x 17kg
cable pushdown
1x 20
push press
5x 57,5kg
4x 65kg
3x 70kg
3x 75kg
2x 80kg
2x 82,5kg
squat
8x 82,5kg
6x 92,5kg
5x 105kg
4x 120kg
3x 127kg
should have done 2x 140 and 2x 142,5 but my knee hurt so avoided.
no back off set, like always, lack of time.
standing hamstring curl
x8
x8
x8
overhead crunch
3x15x +10kg
military press
8x 45kg
6x 50kg
6x 55kg
4x 62,5kg
3x 70kg
2x 75kg
db bench press
6x 27kg
6x 33kg
6x 36kg
6x 39kg
6x 42kg
t-bar row
4x8, last set 8x 65kg
close grip bench press
8x 60kg
8x 70kg
8x 80kg
8x 90kg
lateral raise + shrugs
15x 5kg + 20x 32kg
10x 10kg + 20x 32kg
10x 10kg + 20x 32kg
farmer carry
3x30x 50kg plate
a bit deload, split for a while, more reps, less weight.
machine rows
4x 10 -12
db row
12x 39kg
lat pulldown
4x 12-15
deadlift
10x 120kg
std machine row
5x 20
ez curl
4x 12-15
hammer curl
4x 10
bench press
10x 90kg
6x 95kg
db incline press
12x 27kg
peck deck
4x 12-15
plate squeeze
3x20
french press with band
10x 30kg
pushdowns
3x15
multiple reps and sets of:
- terminal knee extensions
- one knee banded goblet squats
- one knee banded poliquin step up
banded speed squats with calf raise 3x5x 70kg
cable pull throughs
glute bridge
Sorry if youāve already fixed this, but raise your hips some more. I had the same problem when I first started deadlifting because Iād just finished 4 years of Olympic lifting.
bench press
10x 90kg
4x 95kg
slippery bar and no magnesiumā¦
db incline press
8x 32,5kg
hammer press
4x 12-15
lying cable flyes
4x20
plate squeeze
2x12x 5kg
pushdowns
2x20
banded french press
3x12-15x 20-30kg
I fixed this by changing to sumo deadlift where I feel that my position is good (back straight all the way), I feel my whole upper body working when locking out.
a while ago made some conv.deads and I feel now much better in terms of position etc.
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