Monday: upper body warmup,
Bench: warm-up to 355x1
4x315x5 2x335x3
Jm press: 4x135x8
Db press: 2x100x15,11
4x10 chins
Tuesday: lower body warm-up
Deadlift: warm-up to 8x325x3
Stiff leg deficit deadlift: 3x235x8
Barbell row: 3x185x10
Thursday: upper body warmup
Close grip bench: warm-up to 255x12(really easy) 3x255x10,8,7
4x255x5,4 larsen
2 rounds of curls and extensions and flyes with 30 lbs amap
Friday: front squat: 195x10 4x195x8,7,7,6
Deadlift: 2 sets of 315. Felt easy but lower back was feeling off so I cut it.
Offloaded Bulgarian split squats: 2x25x15
Good week of lifting. Definitely feeling strong despite not eating as much as I have been and school starting this week. Monday I literally was starving going into the gym and still crushed it. This Monday I'm hoping to hit 20 reps with the 100s on at least one of the sets.
Thursday was my first time lifting at my school fitness center and the bar and benches are different than what I'm used to at my other gym, but the 255x12 felt like an rpe 7 which I thought was amazing.
Also front squatted on Friday for the first time in 2 or 3 weeks. Didn't do as much work as I would have liked that day because my low back felt awkward at the top of the deadlift so kept it short. The offloaded Bulgarian split squats will hopefully help with balance/my weak glute med. Definitely noticed it's a lot harder to balance on my right side so hopefully this helps along with the bad girls I'm doing in my lower body warmup.
No comments:
Post a Comment