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Week 116, mon

Warmup, prehab (TKE, cobra, clams)
Mr tucks: 3 x 5
Sprints: 2 x flats

Rea squats: 3 x (30, 40, 50, 60, 70)

Squats: 5 x (90, 100, 110)
3 x (120, 130, 140, 1*145, 150)

RDL: 3 x 7 (30)

Calf raises: 10 x (100, 120, 130, 140, 140)

Dips: 2 x AF (almost failure): (41, 30)

- 150 triple is a PR
- felt crap working up however. Tucks felt retarded, sprints felt weak, PR'ed anw.
- weird how the body functions, last week or so felt great going in, but failed at top set.
- these days however, ramp up sets never felt easy. Eg, 100, 120, 130, ALL felt not easy.
- this is unlike previous times when I squatted with the old stance, by the time I had got to 140 top set capability, 120 almost always flew up. Oh well.

- another plus one to OHP. 40 dips is pretty boss for me, esp since I hv not been workin it. Wat ppl say is right. If ur in a period where u can't do too much work, do OHP for Ur upper body lifts instead of bench.

week 116
wed, 18 Apr

S1
bench:             5 x (50, 60, 70, 80, 90, 3*102.5)
machine rows: 5 x (50, 60, 70, 80, 90, 100)

S2
DB incline bench: 10 x (20, 22.5, 25, 25, 25)
pullups: 5 x 12

S3
Tri pushdown: 8 x (31, 34, 39, 39)
rear raises: 4 x 10 (10)

hammer curls: 10 x (7.5, 10, 10, 10)
EZ preachers: 10 x (15, 15, 9*15, 10)
BB curls: 4 x 10 (20)

- yes just the empty bar for BB curls LOLOL. in my defence, gym was totally empty already.

week 117
24 Apr, Tues

s1
bench: 5 x (50, 60, 70, 80, 90, 4*102.5)
m row: 5 x (50, 60, 70, 80, 90, 90)

s2
DB incline bench: 10 x (20, 25, 25, 25, 15*25)
Pullups:                       (12, 12, 13, 13, 14)

s3
tri pushdown: 8 x (34, 36, 39, 39)
rear lat raises: 10 x (10, 10, 10, 10)

x hammer curls: 10 x (7.5, 10, 10, 12.5)
EZ preachers: 10 x (15, 17.5, 15, 15)
BB curls: 10 x (20, 22.5, 22.5, 22.5)

incline bench leg raises: 2 x 20

- bench topset was good, every rep pretty fast. should be able to rep out 5 next week.
- gonna skip lower body this week, foot metartarsal still hurts, cant put too much weight on it, or dorsiflex without some pain.

just got these in... cant wait for the ankle to heal up and hit the courts!! 

week 118
warmup, prehab (clams, TKE, cobras, arm swings)
MR tucks: 3 x 5
jump snatch: 3 x (30, 40, 45)

BB stepups: 6 x (40, 50, 60, 60)

s1
bench: 5 x (60, 70, 80, 90, 100)
m. rows: 5 x (60, 70, 80, 90, 100)

RDL: 7 x (100, 100, 100)

hammer curls: 10 x (10, 12.5, 12.5, 12.5, 10)

calf raises: 10 x (100, 110, 120, 130, 140)

hanging wipers: 1 x 10

week 119

warmup, prehab (clam, cobra, leg swings)
MR tucks: 2 x 5
sprints: 2 x flats
REA squats: 3 x (30, 40, 50, 60)

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

calf raises: 10 x (100, 110, 120, 130, 140)

s1: OHP:  5 x (45, 50, 55, 60, 65)
s1: pullups:5 x (10, 15, 20, 25, 30)

s2: tri pushdown: 10 x (31, 39, 41, 41)
s2: EZ preachers: 10 x (15, 20, 20, 20)

leg raises: 1 x 15

- 60 OHP felt easy. was confident that 65 would be pretty easy as well. unfortunately it was tough as hell.
-  squats still felt tough, due to the conscious effort to push the knees out. so fucking tough.

Played a game ytd.

Tested dropstep vert twice, 1 joint of fingers above, so roughly 31 inches.

Tried rvj, couldnt get going, midfoot strain makes putting power into ground painful.