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