Monday: Bench: 225x5 250x5 285x9 250x10 225x12
+ bb row: 5x225x6
Dips: 4x2platesx8,8,6,6
+close grip pullup: 4x8,7,6,6
Swiss bar hammer curls(FG): 3x95x6
+ overhead rope pusgdown: 3x60x12
Tuesday: Deadlift: 235x5 275x5 315x12 235x15(touchngo until grip failed)
Pete rubish back extensions: 135x12 185x6 2x135x10
Deadlift stance leg press: 2x2platesx50
Thursday: Ohp: 135x5 155x5 175x10 155x10 135x10
+ facepulls: 5x60x12
Close grip decline bench: 4x225x10
+ close grip pulldown: 4x140x10 slow.
Barbell curl(FG): 3x80x8
+db skullcrusher: 3x40x8
Friday: Squat: 215x5 245x5 275x10 245x10 215x10
Paused squats: 5x215x3
Rubish back extensions: 4x135x12
First week I'm really getting back into it. Didn't really go to failure on any of my amraps.. left about 2 reps in the tank. I've still definitely got weaker but my strength will come back fast.
Trying out the back extensions that Pete rubish does with a barbell to really strengthen my posterior chain. I felt it a lot in my lower back this week.. gonna play around with the technique to try and hit my hamstrings more. Also put in the deadlift stance leg press to build up the quads.
Squats felt really good this week also. I tweaked my form a little bit, and put the bar a little bit lower on my back because I've been doing highbar. The 275 for 10 set was really easy. I think I was good for 315 for 10 if I wanted to. I put in pause squats to really work on the form and exploding out of the bottom. I really think it'll transfer over well.
All in all it was a good week. Once I dial in my technique more I can see weights flying.
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