28/6 Chest

Bench

60 3x6

Felt fairly easy. Didn't have to pause too much in between reps. 

HS incline press

25 each 10

25 each 6, drop to 20 each 4

20 each 10

Shoulder shocker 

5 3x7

25/6 Deadlift with Oscar

69

Deadlift

120 4/5

6am deadlifts are not fun. 

Hanging leg raise

3x10

Flat back leg raise

3x10

Torsonator row

25 3x10-12

Plank

3x

23/6 Shoulders

Seated DB press with internal rotation

12.5 2x10

Superset: 3x 40

Barbell shrug behind 10

Barbell shrug 10

Red band pull up

3x10

Seated press

30 10

35 8

Bent over concentration curl

12.5 3x10

20/6 Squat with Oscar

Squat

80 5

90 5

97.5 2x3

Red band hypers off floor

3x12

Box jump 

2x25

Strained neck in last rep. 

18/6 Shoulders with Oscar

69.3

OHP

30 10

35 9/7

Superset:

A5 bent over cable fly

30 2x10

35 10

Seated incline row

30 2x5

35 5

HS incline press 

20 each 15/10/14

Vault neutral push ups

2x10

Standing lateral raise

5 15

Drop set:

7.5 12/10

5 12/10

16/6 Deadlift

Deadlift

130 3/1

120 2x4

Kroc row

22.5 1x30

Lat pulldown 

50 15/10/10

30 20

Fatigue came early because of kroc rows. 

Squat 

80 5

Emevas protocol

85 6/3

70 6/4

KB swing

16 50

13/6 Squat with Oscar

Squat 

90 2x5

Hanging leg raise

4x10

Cable curl

20 3x12

Planks

2x 2 min

11/6 Chest with Oscar

67.95

20 deg smith incline press 

15 each 

17.5 each 

20 each 

Flat DB bench

15 10

17.5 10

20 10

Technogym chest press

40 3x10

Roman ring reverse shrug

3x10

OHP

30 10/5/5

Lateral raise

5 3x20

Tricep pressdown

15 10

20 10

20 6 drop 15 4

8/6 Chest

69

Bench

60 6/5/5

6th rep of 2nd set was assisted. Reps feel much more stable. 

20 band pull aparts between sets. 

Superset: 3x

30 deg DB bench

17.5 10/7/8

Focus on chest pump. 

HS incline press

10 each 3x10

Cable bent over fly B3

30kg 2x10

25kg 10

Pronated grip vault push ups

3x10

7/6 Deadlift

Deadlift

125 5

115 5/6

Good morning

40 10

50 2x10

Lat pulldown

50 15/12/10

Kroc row

22.5 1x25

Squat

80 5

4/6 Legs

Squat 

85 5/5/2

Bar position feels so bad regardless of height. 

Flat hyper (sandbag)

10 4x12

Front squat 

50 3x5

3/6 Chest

68.7

Bench

60 5/5/3 (failed 4)

Superset: 3x

30 deg DB bench

17.5 10/9/9

Focus on chest pump. 

Half bar curl

20 10

Cable bent over fly B3

30kg 10

25kg 2x10