2021 | WEEK24 | DAY 1
Monday
Activation for main lifts
Weightlifting
| Exercise | Sets | Reps | % | Weight |
|---|---|---|---|---|
| Squat | 3 | 5 | 78% | 120 |
| Front Squat | 3+ | 3 -> 2 | 85% | 117.5 |
| Bench | 3 | 6 | 78% | 90 |
| Bench | 2 | 10 | 68% | 77.5 |
| Reverse Grip Bench Press | 4+ | 8 -> 6 | 65% | 75 |
| Pullups | 3 | 8 | BW+ | 5-10 |
@ I've rushed the warmup again. The back squat went successful. But i couldnt complete neither of the Front-squat. Only 2 reps had been made along the 3 sets. It might be the cause of the Bodybuilding from the weekend. Bench was a little bit better but the last exercise had to be split into 7-3. Reverse grip also reduced from 8 to 6 because it was incredibly hard.
Bodybuilding
3 sets of
- 12 Skull crusher RIR 2-3 @ 2x10kg DB
- 12/side Hammer curl RIR 2-3 @ 2x10kg DB