FF's trying to get back on the wagon training

Cycle 4 - 3 Rep deadlift Day

3 rep deadlift day:

Bar*lots
60*10
100*8
120*6

137.5*3
157.5*3
177.5*9

Ds 140*8

Pull ups

Bw * 5
10*5
20*5
30*5
40*3
Ds 10*8

Fat gripz db rows

34 * 6
36 * 6
36*6
38 *6

Barbell roll outs

3x10


Nothing much to report - happy with my deads though form was getting a little tired towards the end - kept clipping my knee which never happened before - so that was annoying.

Still, felt strong.
 
cycle 4 - 3 rep shoulder day

3 rep shoulder day

Bar * 16
30*8
40*6

52.5*3
60*3
67.5*5

Ds 50 *11

Face pulls

12.5 * 10
15 *10
17.5 *10
20*10

Db shoulder press

24*8
28*6
30*6
32 *5

Ds 22*9

Cable side raises

5 * 10
7.5*8
10*5
Ds 7.5*5
5*5

Bicep tri superset

Straight bar // rope

35 // 25 *10
35 // 27.5 * 10
35// 27.5 *10

I was down in the south coast so not my usual DL. Didn't really have the space or the dumbells for snatch so didn't do any. Looking jacked as **** by the end of the session. Still shoulder niggles but happy with the pump nonetheless.
 
cycle 4 - 3 rep squat day

3 rep squat day

Oh squat

Bar *10
30*10
40*6
50*6

60*10
100*6

112.5*3
127.5*3
142.5*8 - dirty last rep :o

Ds*100*10

Front squats

60 *10
70*8
80*6
90*6 - felt easy I should have repped out more :mad:

DBSS

16*6
18 * 6
20*6
22*6

Still hate those ****ers but they're great.

I had one of the PTs film one of my 3 rep squats. I have to say knee stability looks good, tucking in has reduced almost to no tuck and whilst I do high bar squat my back position is really nice. I hope he sends it to me so I can get some feedback.

I'm in a pickle as I won't have enough days to do 5/3/1 rep sessions before I go. Unless I miss out OHP day... but that will cane legs and lower back in 4 days :/ not sure what to do.
 
Overhead squats as warm up. :)

60kg onwards were back squats.

Ok so I've got, bench, back, ohp and squats. Might do as you guys say and do legs with ohp but man thats going to be brutal! :D

Might as well kill myself before my holiday eh?

LIE yeah that works out to be 180. That 142.5 felt comfortable and my form / technique is a lot stronger. I'll smash 200 this year but I really want to hit 250 on deads.

WAs hoping to test some 1rms before hols but I'll just have to see what 2 weeks out does!
 
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