29/12 Squat

Squat

95 4+1/5/5

Front squat 

40 3x10

Good morning

40 1x10

45 2x10

Deadlift

120 3+0

Chin up

1x6

27/12 Bench

73.25

Bench

70 1+0

60 3x6/1x4+0

Band pull apart 

2x30 over

2x30 under

Superset: 2x

Bent over cable fly B4

35 x10

Vault pulse push up

x20

Rope face pull B3

30 1x20

50 1x15

Thumbs pointing to face to simulate classical guitar left hand position. Can feel the burn in left rotator. 

Cable rotation work

Standing DB lateral raise

4 1x10

8 3x10

Seated cable row

50 1x10

70 1x10

80 1x6 (shit ROM)

70 1x6

Squat (Emevas protocol)

95 x6 pause x2

70 x7 pause x6

24/12 Squat with Oscar

73.1

Squat

90 7/6

Second set felt good. Mental strength is a problem. 

Box jumps 

4x25

Spent lots of time on this. 

Sled push

20 2x4 laps

23/12 Back

73.1

Seated cable row 

65 12/10

55 10

Torsonator row

42.5 2x10

32.5 10

Deadlift

120 3+2

100 5+2

21/12 Shoulders with Oscar

74

Orange band chin up

5/7/6

Seated DB press no back support 

10 1x10

12.5 1x10

15 1x10

Standing lateral raise

5 3x10-12

OHP

30 3x9

Neutral grip lat pulldown

40 3x10

Scapula retract at the start of each rep

20/12 Bench with Oscar

74.3

Bench

60 1x10

70 2x5

Superset:3x

Technogym bent over cable fly

12.5 each 10

Pulse vault push up

20

Superset: 3x

Standing double bicep pose cable curl

7.5 each 

Standing DB hammer curl

10 each

16/12 Shoulders

73.3

Seated bent over lateral

7.5 3x10

Feeling clunky on the left. 

Seated lateral

Feeling really clunky on the left. 

Lateral raise machine

5 1x10 

Feels better. 

10 1x10

15 2x10

Arnold press

15 7/8

Lat pulldown face pull wide grip

25 3x15

Roman ring reverse shrug

2x10

Seated lateral raise thumbs up

4 15/10

Scapular push up

3x12

Cuban rotation 

3 1x10

Cuban press

3 1x10

Superset: 2x

Rear delt DB row

10 x10

DB row

10 x10

Seated cable row

50 3x10

Wide grip lat pulldown

30 1x10

40 1x10

50 1x10

Band pull apart

20

14/12 Back

Seated cable row 

65 2x10

Torsonator row

40 2x10

Pendlay row wide grip

50 2x10

Chin up

7/6/5/4/4

Deadlift

120 5/4

Warm ups felt good. 

50 -> 80 -> 100 x2

11/12 Bench with Oscar

73.7

Bench

60 7

Superset: 2x

Bench 70 5

Half DB fly 10

Incline wide grip bench (half rep)

70 5

60 2x10

TRX push up

3x25

Bent over cable fly A5

35 10/9/7

Plank

3x shitty minute

Chin up

6/4

Standing lateral raise

5 2x20

Front plate raise

10 1x20

Lat pulldown face pull

35 1x10

25 1x20

9/12 Squat

73.45

Squat

95 1x1

90 5/5/3/1

Pause squat

80 3 (1 count)

70 5/4 (3 count)

Knee raises

3x20

Romanian deadlift

80 10

100 5

120 3+2

Can feel core pelvic floor soreness from knee raises. Had to do conventional for 120. 

Hyper

3x20

Standing calf raise

40 1x10

60 1x5

Drop set: 1x

80 10

60 10

40 10

Abductor 

30 2x20

6/12 Chest

73.7

Bench

70 3

67.5 3+1/3+0

60 7+0

Did shoulders and back the day before. 

Band pull apart

4x25

45 deg incline DB fly

10 2x12

Chin up

8/6/3

Push up

1x25

Shoulder shocker

6 1x7

Standing Lateral raise (pronated)

3 each 1x20

Seated bent over lateral (pronated)

3 each 1x20

5/12 Upper body with Oscar

63.75

Seated press

40 6

45 7

Neutral grip chin up

7/7/8

Assisted

Torsonator row

20 10

30 10

40 10

40 10 drop 20 10

Hold on 10 each set. 

Pendlay row

50 6/12/10

Parallel bar dip

6/12/10

4/12 Squat

74.35

Squat

90 6/5+1

Felt good. 

80 7+1

Good morning

20 10

30 10

40 2x10

Abductor 

30 5x20

Neutral close grip chin up

15

Bridge single leg

3x 10 sec

Kroc row

22.5 1x20

2/12 Deadlift

73.95

Deadlift

110 4/5

Initial pull feels so bad. 

Chest supported DB row (37 deg)

20 2x10

Seated cable row

60 1x10

70 1x5

30/11 Shoulder 

74.45

OHP 

45 4+0/4/3+0/3

40 6

Band pull apart

4x25

Flat bench DB rotation 

5 1x10 each

7.5 2x10

Seated bent over lateral

7.5 2x15

Side DB shrug

7.5 2x15

Front plate raises

10 2x20

Standing side lateral 

5 1x10

7.5 2x12

Assisted chin up

30 supporting 1x10

20 supporting 1x10

10 supporting 1x8

Decline sit up

10kg ball 3x15

26/11 Chest with Oscar

Bench

70 3

75 2x2

Explosive push ups

4x10+

Tricep pressdown

15 20/10/20

25/11 Front squat

74.65

Front squat

62.5 1x1 (warm up)

60 5x5

Decline sit up

1x10

10kg ball 2x10

Deadlift

120 1x5

110 6+2

24/11 Shoulders

Seated press

50 4+0/4+0

30 2x8

Band pull apart (between sets above)

2x25

Standing lateral raise

7.5 3x10

Left shoulder has been clunky. Struggling to go full range, kept thumbs down. 

Shoulder shocker

4 2x7

21/11 Front squat

Front squat

55 4x5

Hanging leg raise

3x10

Smith static lunge

20 each 2x10

This fucking killed. 

18/11 Legs

74.95

Back squat

Warm ups to 90, felt too heavy. 

Front squat

50 5x5

Good morning

40 2x10

KB swing

20 2x20

Hanging leg raise

1x10

16/11 Back with Oscar

Band pull apart 

100

Seated DB press

22.5 8/7/5

Cycling

16 min 

Seated cable row (hold last rep)

55 5

65 5

75 5

80 5

85 5

High row 

30 10

35 2x10

37 deg chest supported DB row 

12.5 3x12

15/11 Deadlift

75

Deadlift

130 4/3

120 4

Deficit deadlift (10kg plate)

60 2x12

Focus on eccentric balance. 

Smith machine pendlay row

10 each 1x10

20 each 1x9

Don't do this again. Weights fall off the rack because of dropping the weight. 

Seated cable row

50 1x10

60 1x10

Pull up

6x3

Standing cable row C2

20 each 2x10 (3 second hold)

20 each 1x21

12/11 Chest

74.95

Bench

67.5 5/5/5/3/3

Band pull apart

4x25

HS incline press

25 each 10/7+1/4

Bent over cable fly B4

35 x7 drop 25 x5

25 2x10

Shoulder shocker 

7 1x7

5 1x7 (no press)

37 deg chest supported DB row

25 12/10

20 11

10/11 Squat with Oscar

74.95 (first drop)

Squat

110 3/2

Standing calf raises

40 10

70 10

Leg press

160 10

240 10

280 8/6

Abductor

30 2x15

Adductor

30 2x10

5/11 Bench with Oscar

75.65

Bench

60 6

70 5/3/4 spot

Parallel bar dip

5/5/6

Standing concentration curl

10 3x10

Standing tricep pressdown 

20 2x10

4/11 Deadlift with Oscar

Deadlift

140 off a plate FAILED

130 off a plate 1x1

100 off floor 1x10

Left hip pain. 

Hyper 

2x20

Roman ring leg raise

3x10

Good morning half bar

25 2x20

2/11 Squat with Oscar

76.5

Squat 

100 1x6

Walking lunge

40 2x

45 2x

Bench step up

20 3x10

15/10 Chest

65.55

65 7/5+0/5/5

Band pull apart

4x25

Adductor

20 3x25

Incline DB press 30 deg

25 2x6

Bent over cable fly B4

25 each 10

35 each 2x10

3 min bike for recovery 

28/10 Deadlift

75.85

Deadlift

125 2x6

Second set felt better. 

Hyper

5x10

Good morning

20 3x10

26/10 Shoulders

Band pull apart

4x25

Seated DB press

22.5 2x7

Seated bent over laterals

7.5 1x20

10 2x12

Lateral raise machine 

25 8/7

20 15

Seated cable row

60 2x10

37 deg chest supported DB row

25 3x10

Rope face pull

45 3x15

Shoulder shocker

5 1x7

Front plate raise

10 plate 1x20

24/10 Squat

75.9

Squat

95 6+1/4+1

80 2x6 short rest

Smith static lunge

10 each 1x10

17.5 each 1x10

Standing calf raise

65 2x15

Hyper 

5x10

22/10 Chest

30 deg incline DB press

25 2x8

HS press

30 each 5/6

25 each 7

Bent over cable fly B4

30 each 7/8

Bench

40 2x10

Shoulder shocker

5 1x7

Seated bent over laterals

5 2x20

Seated DB curl (palms out)

12.5 7/6

Standing cable curl (facing outwards)

10 15

Standing hammer curl

7.5 2x12

19/10 Deadlift

75.45

Deadlift

120 10/6+4

Felt fucking awesome. Breathe in at the end of each concentric. Couldn't feel my hands at the end of the first set. No back pain. 

Good morning 

40 5x10

Lat pulldown

60 10/8+2

Kroc row

25 1x20

17/10 Shoulders with Oscar

Seated DB press

20 2x10

Seated press

40 10

50 7

Rear delt cable fly B3

10 each 10

15 each 10

Standing DB curl

12.5 2x7

Palms out. Not alternating. 

Seated bent over laterals

10 3x10

Lateral raise machine 

15 10

20 10

25 5

Sled push 

4 laps 

Leg doms are nuts from yesterday. Trying to recover. 

KB swing 

16 1x35

16/10 Squat with Oscar

Squat 

100 2/6/7

120 1

Oscar jerked the bar when I'm in the hole as cue to come up. I need to learn to switch from down to up. 

Smith machine lunge

15 each 3x10

10/10 Bench with Oscar

Bench

60 8+2 assisted 

70 2x2

60 8

30 deg incline DB bench

20 3x10

HS incline press

20 each 3x10

Superset: 2x

Dragon flag 10

Rower ab crunch 10

11/10 Back and shoulders

76.2

Seated bent over DB laterals

7.5 20/15/20

Band pull apart

1x50

Rope face pull

40 3x15

Pendlay row

60 3x10

Technique is better but need to focus on lock out. 

Lat pulldown

40 10

50 10

60 10

Lateral raise machine

20 2x15

20 x10 drop 10 x10

Kroc row

25 1x30

9/10 Deadlift with Oscar

Deadlift

100 10

130 2/4

Cable seated back extension 

50 3x8-10

Bosu ball hyper 

4x20

Leg raise 

3x10

7/10 Chest

75

Bench

65 6+1/3+2

60 7/6

Shoulders felt off right after myotherapy. Sets of 20 band pull aparts in between.  

30 deg DB press

17.5 13

22.5 9/7+0

Bent over cable fly

35 x5 drop 30 x5

30 x9

45 deg DB fly

7.5 12

10 12/10

DB upright row to external rotation 

3 10

5 2x10

HS incline press

10 each x10 drop 5 each x8

5 each 10/15

Seated alternating DB curl

7.5 10 each

12.5 1x10 each 

12.5 x6 each drop 10 x4 each 

Squat 

80 3x5 practise depth and upright torso