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week 106
mon

warmup, prehab (TKE, cobras, clams)
ankle hops: 3 x 350

squats: 5 x (80, 90, 100, 110, 120, 130)
RDL: 7 x (100, *110)

DB lunges: 30kg x (5, 5, 9.5)

* 5 reps.
- set of 130 didnt feel as tough as last week's 125. but still this closer stance is tougher.
tried a jump squat of 60kg, didnt get too far off the ground lol.

week 105

warmup, prehab (TKE, glute raises, clams)
ankle hops: 3 x 300

squats: 5 x (80, 90, 100, 110, 120, 125)

DB lunges: 2 x 5(30)
                 1 x 10 (30)

RDL: 3 x 7 (90, 100, 115)

hanging wipers: 2 x 15

Week 104, wed

Warmup, prehab
Sprints: 2 x ME
Ankle hops: 3 x 250
Depth jumps: 2 x 5

Squats: 5 x (80, 90, 100, 110, 120, 120)
RDL: 3 x 7 (90, 100, 110)

DB lunges: (5, 5, 8, 3) x 30kg

Calf raises: 2 x 15 (120)
Leg raises: 2 x 15

- scumbag grip gave out on lunges. Was holdin on with fingers during set of 8.
- tried hook grip during rdl, my fingers are too short, first two fingers ended up pressing on thumbnail. Painful, like they were being squashed and bruised.
- did work last week, didn't post. Just more of the same.

Week 102 thurs

Warmup, prehab*
Sprints: 3 x 20m submax
Ankle hops: 3 x 200

Squat: 5 x (70, 80, 90, 100, 100, 100)

S1: ohp: 8 x (30, 30, 35, 35, 40, 45, 45, 45)
S1: pullups: 8 x 8

S2: bench: 8 x (60, 70, 80, 80, 75, 70)
S2: machine rows: 8 x (45, 55, 75, 75, 75, 75)

S3: tricep pushdown: 8 x (34, 36, 37, 37)
S3: ez bicep: 8x (10, 12.5, 13.75, 11.25)
S3: rear shoulder raise: 8x (10, 9, 7.5, 7.5)

Leg raises: 2 x 15

Find some imaginary energy sources?

Erm... If u hv abit more time now, how abt takin me in again? 

week 101
warmup, prehab (shoulder, cobras)
tempo runs: 2 x 4
ankle hops: 3 x 150

s1: OHP: 8 x (30, 30, 35, 35, 40, 40, 45, 45)
s1: pullups: 8 x 8

s2: DB bench: 8 x (20, 20, 30, 30, 30)
s2: machine rows: 8 x (35, 45, 55, 65, 75)

- gassed, couldnt do the 3rd superset trifecta.
- legs and back sore as fvck


- haha andy, that night was different. xmas eve, not a single soul was in the gym, had the entire place to me and my colleague.

week 101

warmup, prehab (cobra, glutes)

ankle hops: 3 x 100
depth jumps: 2 x 5

squats: 5 x (60, 70, 80, 90, 100, 100)

RDL: 3 x 7 (80, 90, 100)

DB lunges: 4 x 5 (28)

- using new squat form, closer stance, toes not as outside pointing.
- had to lean forward quite abit to achieve depth.

any input on the squatting?