Yin-Yang Cycle Week 5: 8/29-9/4

Sam,

Previously: Week 4 here^

8/29
REST

8/30
Arms – yang

Close-grip bench x4
@125 / @135
10 / 8, 6, 6
EZ bar curl
@80
8, 8, 8 (rpe 8.7), 4
Rest :90

Seated DB military press x4
@40
10, 10, 8, 8
Reverse EZ Bar Curl
@50
10, 10, 8, 8
Rest :45

Tricep cable push-down x3 (Kerr Y)
@110
10, 10, 10
DB shrug
@70
10, 10, 10
Rest :60

Supine lat pull- down x3 (Kerr Y)
@110 / @150 / @130
10 / 8, 6 /
Rest :60

Bent over bar tri kickback x3
@40
15, 15, 12
DB front to lateral raise
@15
5, 5, 5
Rest :30

8/31
Chest & back – yin (6 days since last trained)

Smith Machine flat bench 6-2-2
@100
8, 8, 8, 8 (rpe 9.1)
Rest :60

BB bent over row 2–2-4
@95
10, 10, 10, 10 (rpe 9.0)
Pull-up
10, 4, 4, 4
Rest :90

Incline plate press
@20 / @50 / @20
30 / 15, 12 / 22
Push-up
15, 10, 10, 10
Rest :60

Cable lat tug (FC)
@25
10, 10, 10,
Rest :60

Plated Around the Worlds (decline)**
@5
8, 8, 8
Chest to bench supine DB row
@25
8, 10, 10, 10 (yes it’s more than the chest)
** nice and slow

9/1
REST

9/2
REST

9/3
Legs – yin (6 days since last trained)

BB back pause squat
@125
5, 5, 5, 5, 5
Rest :60

Leg press 4-2-2
@180
10, 10, 10, 10
Rest :60

Lying DB leg curl 4-2-4**
@40
10, 10, 10, 10
Rest :60
** toes out

DB leg extension 4-2-4 (find a high enough seat)
@35
10, 10, 10, 10
Rest :60

DB single leg step ups
@30
10, 10, 10, 10

9/4
Chest & back – yang (4 days since last trained)

Missing Data

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