Went to ESP, deloaded a bit due to the cold and Emma was doing circa max
Warm up
1. Hypertrophy circuit x 3 rounds
GHR, seated cable row, reverse hyper, cable ab pulldowns
2. Goblet squats 3x10
Main workout
1. Belt squat to box w/KB (12s) in front rack position
40x5, 60x5, 80x5, 100x5, 120x5, 100x10x2
2. Back attack m/c + purple band 4x8
3. Seated cable row 3x10
4. Lat pulldown 3x10
5. Cossack squats 2x20
Monday - max effort bench press
Warm up
1. Mace swings 2x10
2. Hypertrophy circuit x 3 rounds
L-raises, KB pullovers, band Pressdown
3. Bamboo bar bench press 3x12
Main workout
1. Bench press w/reverse blue bands
100x1, 110x1, 120x1, 130x1, 140x1, 150x1, 160x1, 170x1 (5kg PR - this variation seems to move slowly for me so always good to PR)
2. CG 3-board w/reverse blue bands
140x5, 150x5x2 (my shoulders feel like garbage after doing these so I'll probably still to DB presses as my secondary movement then extensions for triceps)
3. Overhead cable extensions 4 sets
4. Standing cable row 5 sets
5. Circuit x 4 rounds
Seated KB snatch, cable shrugs, CS hammer curls, decline leg raises
Wednesday - dynamic effort lower
Mono hooks finally arrived 😄
Warm up
1. SMR TFL
2. Self ART psoas
3. Hypertrophy circuit x 3 rounds
Hanging leg raises, reverse hypers, standing barbell row, GHR
4. Goblet squats 3x10
Main workout
1. Box squat w/bow bar + 2 chains
25x5, 65x2, 105x2x10
2. No-no-no squats
25x10, 45x10, 65x10, 85x3 (and a massive hamstring cramp)
3. Seated band hamstring curl 2x50
4. One arm BB deadlift off pin #3 2x15
5. DB RDL w/hip distraction 3x20
6. Straight arm pulldown 3x12
Friday - dynamic effort bench press
Shoulder is still giving me a bit of grief from Monday then squatting Wednesday (disclaimer: weekend diagnosis is a minor infraspinatus strain/tear)
1. Ultra wide bench press
40x10, 50x10, 60x10, 65x10
2. One arm DB Tate press 3x20
3. Deficit push ups 3xF
4. CS DB raises 4x30
5. Reverse barbell curls 3 sets
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