2-a-W Week 6: 7/4 – 7/10

Sam,

previously: week 5 here ^

7/4
REST DAY
7/5
Legs (4 days since last trains)
  • BB dead [additional set of 10 stiff leg @135]
    (@135) / @185
    (10) / 10, 10, 10, 6 6
    Rest :90
  • BB split squat
    @115 / @135
    10 / 10, 10, 12 (2:00 break before, socializing), 10
    Rest :90
  • Prone machine ham curls
    @50
    12, 12, 12
    Rest :30
  • Leg extensions
    @55
    15, 15, 15
    Rest :30
7/6
REST DAY
7/7
Hiked Rough Ridge
7/8
Chest & back (6 says since last trained)
  • BB v-grip row
    @50 / @100 / @125 / @100
    15/ 10 / 6 (/) 4, 10, 10
    Chest dip
    @25
    10, 10, 10, 10, 6 (4 bodyweight)
    Rest :90
  • Supine BB bench
    @65
    10, 10, 10, 10
    Supine DB row
    @55
    10, 10, 10 (RPE on R lat 9.5), 8
    Rest :90
  • Hi-low row
    @90
    12, 12, 12, 12
    DB shrug
    @60
    12, 12, 12, 12
    Rest :60
7/9
Arms (5 days since last trained)
  • EZ-bar curl
    @60
    10, 10, 10, 10, 10
  • DB lateral raise
    @15
    10, 10, 10, 10, 10
    Rest :60
  • Straight bar cable push down
    @57.5 / 65
    10 / 10, 10, 10, 10
    EZ-bar upright row
    @50
    10, 10, 10, 10, 10
    Rest :60
  • DB preacher Hammer curl (single arm)
    @25 / @20
    10, 10, 10 / 10, 10
    Tricep push up
    15 x5
    Rest :30
  • EZ-bar bentover kickbacks
    @30
    15, 15, 15, 15
    Supine cable pulldown
    @50 / @42.5
    10, 5 / 5, 10
    Rest :30
7/10
REST DAY

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