2-a-W Week: 5 6/27 – 7/3

Sam,

previously: week 4 here ^

6/27
REST DAY

6/28
REST DAY

6/29
REST DAY

6/30
Legs (5 days since last trained)

  • BB squat
    @90 (:05 hold) / @165 (regular) / @90 “” / @135 (regular) / @90 “” / @135 “”
    10 / 4 / 10 / 10 / 10 / 10, 10
    Rest :90 – 2min
  • BB hip thrust
    @225 / @275
    12 / 10, 10, 10, 10
    Rest :90
  • Walking lunge
    @80
    10, 10, 10
    Rest :60
  • DB lying leg curl
    3 of 10
    Rest :60

7/1
Chest & back (5 days since last trained)

  • DB incline bench
    @65 / @55
    6, 6, 6 / 7, 7
    Rest :90
  • Machine row (plate)
  • @90 / @160 / @50
    10 / 12, 12, 12 / 15
    Rest :80
  • Seated vertical cable fly
    @22.5 / @17.5
    8, 8, 8, 8 / 10
    Rest :60
  • Cable lat tug
    @27.5 / @17.5
    8, 8, 8 / 10, 10
    Rest :60
  • Core
    PHYSIO BALL
    v-ups 10
    crunch kick 15
    plank :30
    x3

7/2
REST DAY

7/3
Arms (6 days since last trained)

DECAmate 2

[Arm circumference before L 14.25 / R 14.24]

  • BB close-grip
    (Pre-set @90 of 10-15)
    1-5
    @130 / @115
    10, 8, 8 / 8, 8
    Rest :90
    6-10
    @95
    10, 10, 10, 10, 10
    Rest :60
  • EZ bar curl
    (Pre-set @50 of 10-15)
    1-5
    @70
    10, 8, 8, 8, 8
    Rest :90
    6-10
    @40
    12, 12, 12, 12, 12
    Rest :60
  • Calbe (?) lateral fly (up to parallel, then to vertical = 1)
    @10 / @5
    4/ 6, 8, 8
    Tri’s push-ups
    15, 15
    Rest :60

[Arm circumference after L 15 / R 15]

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