2-a-W Week 7: 7/11 – 7/17

Sam,
previously: week 6 here^
7/11
Legs (5 days since last trained)
  • BB squat
    @90 (:05 hold) / @165 (squat) / @90 “” / @135 “” / @90 “” / @135 “”
    10 / 4 / 10 / 10 / 10 / 10, 10
    Rest :90-2min
  • BB hip thrust
    @225 / @275
    12 / 10 x4
    Rest :90
  • Walking lunge (ankle winging)
    @80
    10, 10, 10
    Rest :60
  • DB lying leg curl
    3 of 10
    @50
    Rest :60
7/12
Chest & back (3 days since last trained)
  • DB incline bench
    (Pre-set @50 of 10) @65 / @55 / @45
    8, 5  / 8, 6 / 10, 10
    Push-up
    8, 5, 8 (RPE 8.4), 6, 10, 10
    Rest :90
  • Machine row (plate) *prone grip
    (Pre-set @90 of 10) @160 / @140
    10, 8, 8 / 10, 10, 10
    Pull-up
    5, 5, (RPE 9.1), 5, 5, 5, 5
    Rest :80
  • Seated vertical cable fly
    @20
    10, 10, 10
    Rest :60
  • Cable lat tug
    @20 / @25
    10, 10, 10
    Rest :60
7/13
REST DAY
7/14
Arms (4 days since last trained)
  • DB  overhead extensions
    (Pre-set @55 of 10)
    @70 / @35
    10, 10, 10 (RPE 7), 10 (RPE 8.4), 6 (/) 4
    Rest :60
  • EZ bar curl
    (Pre-set @50 of 10)
    @70 / @60
    10, 10 (RPE 7.5), 10 (RPE 8.2), 5 (/) 5, 10 (RPE 7.9)
    Rest :60
  • Cable rope push-down
    @50
    10 (RPE 6.5), 10, 10 (RPE 7.4), 10 (RPE 8.2)
    Rest :30
  • Cable bicep flexors
    @15
    10 (RPE 7), 7 10, 10, 10 (RPE 7.5)
    Rest :30
7/15
REST DAY
7/16
Legs (4 days since last trained)
  • BB stiff-leg dead
    @135 / @155
    10 / 10, 10, 10, 10
    Rest :90
  • BB split squat
    @135 / @95
    10, 10, 10, 8 / 10
    Rest :90
  • Nordic ham curl
    10, 10, 10
    Rest :60
  • Leg extensions
    @100 / @85 / @70 (/) @55 / @70 (/) @55
    15, 15, 11 (/) 4 / 10 (/) 5
    Rest :30
7/17
REST DAY

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