2021 | WEEK21 | DAY 3
Thursday
Warmup
Mobility flow and movement prep
Weightlifting
| Exercise | Sets | Reps | % | Weight |
|---|---|---|---|---|
| Bench | 3 | 4 | 80% | 92.5 |
| DB Bench Press | 4+ | 10 | RIR 2-3 | 20kg DB |
| Squat | 2 | 8 | 73% | 112.5 |
| Squat | 2+ | 12 | 63% | 97.5 |
@ It was much better today. I've felt more energy and I was surprised at how good the lifts were. All sets were successful.
Accessory
3 rounds of
- Barbell glute bridges ~14 reps RIR 2-3 @ 40kg
- Bulgarian split squats ~ 12reps RIR 2-3 @ BW
3 rounds of
- DB flies ~18-20 reps RIR 2-3 @ 2x3kg
- Barbell Single-leg RDL ~12 reps RIR 2-3 @ 20kg