Benchpress (150kg)

Benchpress

150kg paused

Close grip (Touch and go)

Worked up to 97.5 * 5 * 6

Incline DB benchpress

20 * 20 * 5

Face pulls

30 * 5

Russian week 6 day 1

Squat

170 * 1 

175 * 1 * 2 (failed the 2nd rep for both sets)

170 * 2 (PR)

Time to deload and test my beltless 1RM on Friday, might even bring along my belt for a few belted sets. Twice people walk past me as I squat my original 175kg sets. Failed twice on the 2nd reps despite the first rep moving fast :( Built up a huge mental block but decided to be smart and back off 5kg for a small PR. Something is better than nothing at times. Still poverty squat but will train harder. Glute activation, hamstrings, lats tightness, big air as well as hip thrust. A lot of cues to get down as I work towards bettering my form. Russian squat routine is ending soon!

Russian week 5 day 3

Squat

140 * 2 * 6

Need to stretch and foam roll and loosen up the hips. 

OHP (85 * 7)

Press

40 * 10

60 * 5

75 * 3

80 * 3

85 * 7 (PR for beltless press) 

60 * 8 * 3 

Cable row

12 * 3

Curls SS hammer

10/10 * 3

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.