21/10 DE lower
activation
Squat jumps from a box 3x5x66
main movement
Box squat 8x3 (2x3x165 6x3x154)
Felt a little slower the last Sunday, both with higher load and lighter (about 0,6m/s I think I’m supposed to be at least at 0,8)
assistance
SGHP 5x3,top set was 133. Then 95xamrap, did 9 reps
supllemental
Nordic hamstring curl with band 3x8xBW, weird setup on a latmachine
Leg curl 3x8
Leg press 3x15x135
**conditioning **
10’ on a airdyne bike
10’ on a row ergometer
Both holding a easy pace while listening to my music
22/10 DE upper
main
Speed bench 9x3x132
assistance
Superset
Db lying triceps ext 4x8x22
Machine row 4x12x95
supplemental
Seated db lateral raise 3x"21"
Superset
Dips 4x10
Pullups 4x6
Pec dek 4x12
Crunches on a decline bench 3x15
24/10 ME lower
For 2 weeks me lifts will be front squat and bench press from the pins. For lower body I alternate 2 week with a pull variation and 2 weeks a squat variation…
main movement
Front Squat ramp to 3rm: 3x210 top set
assistance
Rdl with toes elevated 4x8x132
supplemental
Leg extension 2x12 1xrest pause 12/6/4
Back ext 3x12xbw
Rope crunch 3x10x110
Side bends 3 sets
25/10 ME upper
main lift
Bench press from the pins, set the pin just a couple cm from chest 3rm ramp=165
assistance
Db seated shoulder press 4x8x31
supplemental
Superset 1
Rope cable Flys 3x12
Db lateral raise 3x10
Superset 2
Db curls 3x20
Band triceps push down 3x20
28/10 DE lower
Today started waving back with my box squats to 132, looks very light but it’s the only way I can lift fast enough (0,8 m/s)
activation
Jumps with a 44 db 3x5
main lift
Box squats 9x3x132
assiatance
SGHP 5X5X110
supplemental
Complex
Power clean
Push press
Front squat
Good morning
Back squat
Row
Used 95, 3 sets of 5 for each exercise
Leg press loaded with 132 30 reps just one set
Crunches on a Swiss ball using a 11 plate behind my head 4x12
Forgot to update my log with last sessions so here just the main lifts
29/10 DE upper
Speed bench 9x3x110
31/10 ME lower
Front Squat ramp to 2x210
Then goodmornings, leg extension, leg press, leg curl, abs
01/11 ME upper
main lift
Incline bench ramp to 3x137
assistance
Superset
Incline bench 4x8x110
Lat pull down 4x8x110
supplemental
Superset
Peck deck machine 4x12
Rear dealt machine 4x12
Superset
Lateral raise 4x10x18
Isometric lower position of a fly holding 2 db 4x30"
Pushups 4xfailure
