100 FG incljne curls, 100 rope overhead extensions, 100 banded back. Seated calves. 50 white band active IR
Belt squat: 50x25 5x75x15
Glute extensions: 4x25 white band
50 bulgarian split squats + single leg RDL
2x30 second copenhagen adductors
Notes: this week's gonna be a little different because I will be unable to train on Friday, hence moving my training days back 1 this week and starting with my easy day. This was fun.
Tuesday: squat: 135x5 185x5 225x5 245x5 265x10 225x10 didnt wanna do a second drop set just to use my back. Chose 225 so I could focus on using my legs even with higher reps.
Tempo pause bench: warmup to 4x225x5 5 second tempo. Was a little shrugged. Gotta bring those shoulders all the way DOWN haha
Rdl: 4x155x10
Barbell row: 3x155x10
Thursday: paused bench: 135x5 185x5 225x5 235x5 255x5 275x9 255x9 235x9
Deadlift: 135x5 185x5 225x5 275x5 plus a few singles. My 275x5 felt horrible and I was actually twisted somehow. Very shitty day for deadlift.
5 second tempo squat: 135x5 185x5 4x225x5
Barbell row: 3x155x8
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