Thurs:
warm up with light GMs
Deadlift:
warm up to
3 x 140kg
1 x 150kg
1 x 160kg
1 x 170kg (fail)
1 x 170kg (fail)
1 x 160kg
3 x 140kg
- just could not transfer power through shoulders, which started to hurt badly on last rep of last set. Bar flex is starting to become a serious issue too, the 175kg I pulled in comp felt like picking up a few bags of groceries, but 170kg on these bars won’t budge.
GM, arch back, bent knee
4 x 8x100kg
GHR
3 x 10-12 assisted w/bands
Calf Raises on leg press
3 sets, very slow eccentric, hold at top for 3 seconds, not sure how many reps in total, to failure each time.
DB Rows
2 x 10x80lb
Lat Pulldowns, wide grip
10 x 60kg
10 x 70kg
Flat Bench, doubled up bands + 2x10kg chains, 60kg bar weight
5 x 5
5 without chains
supersetted with Chin ups, 5 reps each set
BB Curls
2 x 10x70lb with slow eccentric
last set DC-style, 10x70lb slow eccentric, 10 deep breaths, 4, breathe, 3, finish with 8x30lb reverse curls
supersetted with Bottoms Up KB Press, 3 x 8x16kg
Incline DB Bench
3 x 9x50lb
JM Presses
2 x 8x30kg
12x30kg
extreme stretches
Back Squat, 35 suit on, straps down, belt
warm up
3x140kg
5x150kg
5x160kg
5x170kg
4 x 3x180kg
5x180kg (PR)
5x170kg
10x140kg
Calf Raises
1 set, DC inspired on leg press
RDL, Oly style, scap retracted, double overhand grip
2 x 8x70kg
8x90kg
5x90kg, pause, 4x90kg