2-a-W Week 2: 6/6 – 6/12

Sam,

previously: week 1 here^

6/6
Legs (4 days since last trained)
  • Warm-up as needed
  • BB squat
    (Pre-set of 5 sec pause for 10 @95lbs)
    4 of 6-8 @155 (first 2 were 8, second 2 were 6)
    Post-set same as pre-set
    Rest :90-2min
  • BB hip thrust
    4 of 10-12
    @225
    Rest :90
  • DB lying leg curl
    4 of 12
    @45
    Rest :60
  • Walking lunge
    3 of 20
    @60-80lbs
    Rest :60
6/7
Chest & back (3 days since last trained)
  • Warm-up as needed
  • DB incline bench
    @65 / @65 / @60
    8, 8 / 5 / 6
    Rest :90
  • Machine (plated) row
    4 of 10 @160
    Rest :80
  • Smith Machine :06 negative bench
    4 of 6 @90
    Rest :60
  • Cable lat tug (simul, R, L)
  • @25lbs
    10, 10, 10, 10
    Rest :60
  • DB lying overhead raise
    @60lbs
    12, 12, 12, 12
    Rest :60
  • Supinated Bar cable row
    @27.5lbs
    12, 12, 12, 12
    Rest :60
6/8
REST DAY
6/9
REST DAY
6/10
Arms (5 days since last trained)
  • Warm-up as needed
  • DB negative
    @60
    7, 7, 6
    @30
    8, 8, 8
  • Cable push down
    @82.5
    6, 6, 6
    @42.5
    10, 10, 10
  • Preacher hammers
    @25
    8, 8, 8
  • DB single overhead extension
    @25
    10, 10, 10
  • Superset
    Cable bicep flexors
    @12.5
    12, 15, 15, 15
    Bent over bar kickbacks
    @30
    15, 15, 15, 15
    Rest :45-60
6/11
REST DAY
6/12
Legs (5 days since last trained)
  • Warm up as needed
  • BB deads
    185 / @205 / @135
    10, 10 / 6, 6 / 10
    Rest :90
  • BB split squat
    @115
    10, 10, 10, 10
    Rest :90
    > Felt a little queasy after the split squats.<
  • Nordic ham curl
    10, 10
  • Seated leg extensions
    @100 / @100 (/) @85 / @85 (/) @70
    15 / 9 (/) 6 / 7 (/) 8
    Rest :30

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