Russian week 5 day 2 + back

Squats

165 * 3/2/3/2

Face pulls

20 * 3

Lats pull down

12 * 3

Cable row

Countless lol 

Triceps push down

20 * 3

Need to do more back stuff 

Russian week 5 day 1 + benchpress

Squat 

140 * 2 * 6

Benchpress

140 * 3 (touch and go)

147.5 * 1 * 3 (paused)

140 

120 * 3 (touch and go)

Band pull aparts

50 * 5 

Might back down and work on more volume before tapering down for comp. Probably a 150kg paused bench for now. One more bench session per week I guess so one heavy/light session a week. 

Pin press PR: 85kg* 5reps/ 90kg * 4 reps

Pin press

70 * 5

80 * 3

85 * 5

90 * 4 

70 * 5 * 

Building up my pressing power yeah. 

Kroc row

30 * 20 * 2/10

Curls

15 * 10 * 3

Just a short session. 

Russian week 4 day 3 + deadlifts

Squat

157.5 * 4 * 4

Deadlift 

180 * 1 * 8

Barbell rows

60 * 8 * 10

Clean and press

60 * 5/5/15

Russian week 4 day 2 + benchpress

Squats

140 * 2 * 6

Benchpress

140 * 4 (touch and go)

145 * 1 * 3 (comp bench)

140 * 2 * 1 (comp bench) 

Close grip benchpress

100 * 5 * 3 (paused)

Hammer curls

12.5 * 12 * 3 

Face pulls

20 * 5 

Bicep curls

12.5 * 12 * 3

Russian Week 4 day 1

Squats

147.5 * 5 * 5

Face pulls

30 * 3 

Russian week 3 day 3 + back

Squat

140 * 2 * 6

Rack pulls (worked up to 155, got told off for "banging") 

155 * 5 * 2 

Shrugs

100 * 12 * 5