18/4

W5D5

SquaT
60 - 1x10
100 - 1x5
120 - 1x1
126 - 4x2
Some minor pain in rectus femoris so I settled for 4 out of the 7planned sets. Lowbar is starting to feel better.

SLDL
60 - 1x6
120 - 5x5

20/4

W6D1

Squat
50 - 1x10
80 - 1x5
100 - 1x3
120 - 1x1
130 - 1x1
140 - 1x2
145 - 2x2
152.5 - 1x2 - Bar slid so much on first rep, right trap started to cramp. Second rep was so fucking hard thanks to that. Gotta stop LBBS with OL bars.
60 - some stretchning and repping.

21/4

W6D2

Bench
50 - 1x10
70 - 1x5
80 - 3x2, 1x6 ss 1x2. Bench was boring so did last 8reps in the same set basically.

Powerclean+strictpress
60 - 12reps, short rest between every rep.

Dumbbell press
30 - 4x10
20 - 1x25

Facepulls
5x10

Delts 12set
Triceps 8set
Biceps 8set

This post was edited by PlaaD on Apr 21 2014 06:37am

22/4

W6D3

Deadlifts
60 - 1x10
100 - 1x5
140 - 1x1
160 - 1x1
180 - 1x1
200 - 1x1
207.5 - 1x1
100 - lsome reps

Got like 2hours of sleep tonight and been sitting in my couch writing schoolstuff for 2days so my back did not want to DL, whole right side was fucked up, could barely get into DL position...
Only did 1set.

Seated goodmornings
60 - 3x5

Chins BTN
4x6

Hyperextensions
150ish reps

Abwheel
30ish reps

Mad amount of stretching.

do you prefer seated GM over standing or do you incorporate both?

I rarely do any of them but I, personally get alot more contact in my back from seated, standing only targets my hams.

This post was edited by PlaaD on Apr 22 2014 02:04pm

Why would you want it for the back? I always saw GM as a nice way to target hammies without smashing your back as much LOL

BTW

207.5 - 1x1
100 - lsome reps

Got like 2hours of sleep tonight and been sitting in my couch writing schoolstuff for 2days so my back did not want to DL, whole right side was fucked up, could barely get into DL position...
Only did 1set.


Complains about not being able to move.

DLS 207.

Viking mechanics yo

Well when I deadlift I never feel anything in my lowerback, only my traps/lats/hams gets sore after heavy dl's so doing rows or GM's helps training lower back for me.
Hehe well, it was alot heavier than it should be atleast ^^
I get to see this as a deload workout I guess.

This post was edited by PlaaD on Apr 22 2014 02:19pm

23/4

W6D4

Bench
50 - 1x10
70 - 1x3
80 - 1x1
85 - 4x2

Dumbbellpress
30 - 1x5
40 - 1x4
30 - 3x8

CABLEFLYONTHEWINGSOFLOVE
3set for dat stretch 'n' squeeeze

Triceps
3set

All kindz of rotationwork.

I'm sure you did 15 mins of seated hip rotation on a dyk amirite?