BW 207.2
back/bis
DL
530x2 vid
Pulldown
295x8,6,6
Seated cable row
280 3x8
HS pulldown
2pps+20 2x10
Chest supported row
2p+10 2x15
Meadows hammers
80 3x8
db curls
55x8,8
Bw 204
Legs
SLDL
335 3x8
Lying leg curl
210x12,12,12,10
Front squat
225 2x8
245x1
275x1 easy
leg press
8pps 3x15
Seated calf raise
5p 3x12
bw 203
Tris
Floor press
295 3x5
Skulls
125 3x5
incline db skulls
50 3x10
reverse unilateral pressdown
80 2x15
shrugs
425 3x10
BW 204.2
Legs
squat (8s wk 1)
260 4x8, 1x10
top squat from pins
475x3
hacks
4pps+70x6
Lying leg curl
235 4x8
bw 202.4
Chest/shoulders
Bench (8s wk 1)
205 4x8, 1x10 all paused
incline hs press
3pps+50 3x6
3ppsx6
db flye
80x10,10,8
incline press
185x10
145x10,10
laterals
60x8,8,6
partials
80 3x20
mid range laterals
20 3x12
chest supported rear delt raise
65x10,10,8
30x40
bw 202.2
DL
515x3
pulldown
295x8,8,6
seated cable row
280 3x10
chest supported row
2p+10 2x15
meadows hammers
85 3x6
incline db curl
35 3x12
21’s
70x2sets
some kb curl trisets/30’s
edited
BW 204
Legs
SLDL
345 3x6
seated leg curl
3x12
Front squat
315x1, will post vid later
leg press
8pps+50 3x15
machine calf raise
3x20
bw 202.8
Tris/accessory
Floor press
305 4x4
hs shoulder press
2pps+80 3x6
incline db ext
55 3x8
rope pressdown
80x12,12,10
shrugs
435 2x8
bw 202.8
DL
545x2, wanted 2, barely got 1. Training through a head cold finally starting to catch up with me.
Seated cable row
295 4x6
pulldowns
265 3x8
unilateral hs row
3p 3x10
chest supported row
2p+15x15,12
Meadows hammers
85 4x6
incline db curl
40x12,12,10
cable curl
120 3x12
drop 100x8
drop 80x10
bw 206
Tris accessory
floor press
315 5x3
Hs shoulder press
3pps 3x6 half reps included
incline db oh ext
60 3x8
cable pressdown
100x12,12,10
shrugs
435 2x10
315x20 hold peak
bw 205.8
Legs
Squat (8s wk 3)
320x15, May have been able to get 20 if I manned up, but I pussed out.
Hacks
5ppsx6 1 rep pr
leg ext
190 3x15
lying leg curl
245x8,8,7
hypers
55 3x15
lol at pussing out and ‘only’ squatting 320x15
^I just know I could have gotten more! more out of breath than muscular failure. goin for 355x15 at the end of this next wave
bw 204.4
Bench (8s wk 3)
250x12 2 rep pr
Incline hs press
3pps+50
3x8
db flye
80 3x10
laterals
50 3x12
partials
85 3x20
chest supported rear delt
40x25,20,20
Bw 205.8
Back, bis
dl
505x4
Pulldown
295x8,6
250 2x10
reverse seated ng pulldown
145 x12,10,10
Unilateral hs row
3pps+50 3x6
Meadiws hammers
85 3x8
Incline db curl
45x10,10,8
Cable curl
120 3x12
bw 206
Legs
SLDL
345x8,8 need to go lighter here
seated leg curl
3x15
Front squat
275x6 cheap pr, first time repping this out
leg press
9pps 3x15
calf raise
3x15
bw 204
Tris/shoulders
Floor press
325 3x3
HS Oh press
3pps 3x6
Incline oh db ext
60 3x10
Unilateral reverse cable pressdown
90 3x10
legs
Squat (5s wk 1)
290 5x5, 1x7
Top squat
495x5
Hacks
5ppsx6
Hyper
50 3x20
Lying leg curl
245 3x8
Today
chest shoulders
bench (5s wk1)
230 5X5, 1x9
all paused
Incline hs press
3.5pps 3x8
Db bench
110x12,10
Machine flye
145 3x15
laterals
55 3x10
Partials
85 3x20
Rear delt
45 3x20