This week went pretty good. Still trying to figure out my lower body, because my squat day crashed and burned right in front of my eyes on Friday. I think the plan is going to be to use 5s pro for squat and deadlift with low TMs and go from there. Probably 300 for deadlifts and squats and go from there. Will be a separate post of the new routine for them. On the bright side, I had a good top set of bench this week, and a PR on my top set of OHP.
Sunday: paused bench: warmup to 225x5 245x5 275x12(almost 13) 245x10 225x9
+ Barbell row 5x225x5
Incline DB bench: 4x75x10 slow
+ Rope upright row: 4x72x10
Incline curls(10-30)+ overhead rope(30-50): 50 40 30 20 10
Tuesday: glute warmup
Deadlift: warmup to 3x315x3 3x245x8 deficit stiff leg.
Paused Front squat: 4x155x6
Front squat grip reverse lunges: 3x65x8 each leg
Thursday: clean and press: warmup to 125x5, 145x5 165x15(probably a PR) 145x12 125x12
+ Weighted Pullups: 5x45x4
Weighted dips: 3x2platex10 slow, bwx20
+ Kirk shrugs: 4x225x10
Hammer curls(10-35, no 25) + rope pushdown(30-50): 50-10 reps
Friday: glute warmup
Squats: warmup to 275x5, 195x5 225x5 250x5 225x5 195x5.... 275 for a 5x5 wasn't happening today.. probably the front squats from Tuesday. Gonna implement 5s pro with a 295 TM to get some volume in on my shitty squats.
Paused let press: 4x3platesx20
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