Monday: banded glute bridge hold: 2x1min
Seated band leg curl + bss: 3x1mij + 3x20x1min
1x1min bodyweight leg extensions + slrdl
standingcalves for 8 reps 4 sets.
Adductor plank: 2x30sec each side
Wednesday: wenning warmup
FG incline: warmup to 245x1,11+450% 185x350 got 15+8+8 31 total
Barbell row: 3x245 rest pause got 14+6+5
Thursday: wenning warmup
SSB squat: warmup to 260x1, 8, 5 50%
Paused: 2x240x3
Snatch grip RDL: 225 3 rest pause got 12+5+4 going up next week
That's it for today, had a rough day at work and gotta get some stuff for home
Saturday; incline db twist press: warmup to 4x65x45seconds
Machine press + decline pushups on db: 2x12x45seconds, 11x45seconds 10x45seconds + 4xfail
Chest supported rows: 1x65xlat to failure
Y raise: 4x10x1min
Lateral raise: 4x10x1min
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