pin squat:
4x5 120kg
belted, coach wanted me to get the pin squat as close to competition squat as possible.
Felt really easy, and really good.
Split squat
4x8 20kg dumbells per hand. Felt really good
the quad pump was insane. Might have to show off the quads soon since @guineapig is talking trash. (your calfs are bigger for sure though.)
Dumbell overhead press 4x8 17,5kg
hamstring curls 4x8
pull ups 4x8 (still getting beter at these. I think getting a nice 4x8 with all nice quality reps is gonna be a decent goal for pull ups.)
leg extensions. 4x8
straight arm pulldowns 4x8
Highbar
4x8 140kg
This is pretty good progress since last prep. Im also liking highbar way more each session, and the beltless is feeling ok to. Pretty stoked with this, since i guess its a volume pr.
Benchpres:
4x8 80kg
really making sure i do the pauses properly, and stay tight throughout the entire set.
Makes the bench feel mechanic like! I think only comp benching once a week is for sure helping the elbow fully heal up, since i havent felt any pain/tightness during bench or squats for 2 months now. knocks on wood
Paused deadlift
4x5 120kg
Feeling great. Its still light weight, but the way im moving it makes it look like light weight to.
I think this and the sweeping deadlifts are gonna be a killer combination for my deadlift, and im so excited to see how pulling normally will feel like when that comes up soon.
Hyperextensions 4x8 20kg
Reverse fly’s 4x8
Tricep pushdowns with a band 4x25+
Hammer Curls 4x12
Ab wheel rollouts 4x8
Safety Squat Bar
5x8 115kg
5 had a decent quad pump after this. Loved it!
Sweeping deadlift
5x5 140kg
Was supposed to do it with belt, but didnt have the belt with me so i said fuck it and did it without. Was easy as hell. Deadlift is improving… Nice.
Floor press
4x12 25kg
pec fly’s 4x8
Belt squat 4x20 is
not a actual belt squat, just some creation i found online that works really good.
Insane pump after this, wow.
Highbar squat
4x8 145kg
One set with belt to slowly get back into squatting with belt. Didnt feel like i needed it all though.
Was easy, and i feel like my squat is making some insane progress. Form is feeling really good to!
Bench press
4x8 82,5kg
Didnt feel to good, but form looked to be on point. Idk what felt off exactly. gotta keep improving on benc.
Paused dead
4x5 125kg Nothing to complain. Easy weight, but feeling form is really on point!
Hyper extensions 4x12
reverse fly’s 4x12
band pushdowns 4x25+
hammer curls/normal curls 4x12
ab wheel rollouts 4x10
I set the pins (safeties) so i hit competition depth
The reason i do it, is to learn how to stay tight in the bottom position of the squat, When you go down you hit the pins, slowing you down basiclly. You have to stay tight to get back up in propper position.
