Deadlifts(conv, no belt): 8@405/183.7, 8@415/188.2, 8@425/192.8
Bulgarian Split Squats: 10@bw, 10@15/6.8, 2×10@25/11.3
Hyper Extensions: 3×12 w/doubled mini band
Abs
Went pretty well for only having one day in between deadlifts. The split squats are still really challenging.
CGB: 16@185/83.9, 16@195/88.5, 16@205/93
JM Press: 10@135/61.2, 10@145/65.8, 10@150/68
Seated Row w/medium pronated grip: 10@160/72.6, 10@185/83.9, 10@197/89.4
Biceps
16s, still not fun, getting better but the last set is rough and it’s hard to bend my arms after. The JM presses took away the good feeling in my triceps and just made them feel brutal…I guess that’s a kind of good feeling.
SG Deadlifts: 5@320/145.2, 5@330/149.7, 5@340/154.2, 5@350/158.8, 5@360/163.3, 5@370/167.8
Romanian DL off 3″ plate: 5@320/145.2, 5@330/149.7, 5@340/154.2
Adductors/Abductors
Supermans: 3×10@25/11.3
Obliques
Lots of pulling in this workout, my upper back and lower back are beat after this. I’ll have to wait and see how I feel in a couple days to tell if I need to check the volume on this day. The super long range romanians are just brutal.
Illegal Wide Bench: 12@215/97.5, 2×12@225/102.1
Face Pulls: 15@100/45.4, 2×15@110/49.9
External Rotations: 3×12@20/9.1
YTWLs
Shoulder rehab movements
Tired going into this workout so that didn’t help, the benches weren’t bad but my shoulders had had enough after three sets.
Friday(June 22)
Squats: 8@315/142.9, 8@335/152, 8@355/161
I dont think i did anything else….
Saturday(June 23, 8:00am)
Sled Draggin
200m running with 15kg
100m backwards walk with 15kg
100m side step walk with 15kg
100m ankles straps with 15kg
100m rear delt fly with 15kg
100m chest fly with 15kg
100m rowing with 15kg
I didn’t do as much sled work as last week but it was also 8am and raining for most of it. Oh well I’m lazy sometimes.