4/7 Squat

71.1

Squat 

90 1x1

85 7/7/6/4

Bulgarian split squat 

3x10

Hyper 4 risers 

3x15

Focus on glutes and hammies. Feet slightly pointed out. 

Foam roller dynamic plank

6/7/8

2/7 Shoulders

Switched to Technogym cables because of smaller weight increment. Weight plates are heavier. 

Bent over low cable lateral

5 15/13

7.5 6 drop 2.5 10

Standing low cable lateral

2.5 10

5 2x10

2.5 10

Standing external rotations 

2.5 3x10

Seated DB press

15 15/12

OHP

20 3x10

Shoulder shocker (back supported)

2.5 2x10

30/6 Chest

71.15

Incline DB press 30 deg

20 10

27.5 6/5+0

20 9

HS incline

20 each 9/8/6+1

Incline DB fly 37 deg

7.5 10

12.5 2x12

Flat neutral DB press (touching)

12.5 15

Overhead cable skulls

12.5 10

15 10

27/6 Back 

Kroc row

25 1x24

Lat pulldown 

40 1x10

50 1x10

60 1x5

50 1x?

Pulldown 

40 1x10

50 10/6+2

Rope face pull 

50 3x10

Deadlift

50 1x10

80 1x10

110 1x7+1

25/6 Squat with Oscar

71.4

Squat

80 8/10/10

Smith Bulgarian split squat

10 each 3x10

Hyper 4 risers feet pointed out

3x10

Focused on glute and hammies with no back engagement. 

Minute plank 1x

Overhead straight bar skulls 

10 10

15 2x15

17.5 12

24/6 Shoulders

70.4

Bent over low cable lateral

5 1x15

10 3x12

No clunking if I set shoulder back. 

Superset: 3x

Standing low cable lateral

5 15

Standing cable external rotation 

5 12

Standing DB laterals (strict)

3 20

5 2x20

Seated DB press

12.5 15

20 10/9

Standing DB shrug

20 20

22.5 2x15

22/6 Chest

69.65!!

Incline DB press 30 deg

20 10

25 11/8/8

HS incline

20 each 8/9/10

Shoulder shocker 

2.5 2x10

Incline DB fly 37 deg

7.5 15

12.5 15

Flat neutral DB press (touching)

12.5 15