23/9
Deadlift
171.5*6*2
Bench
116.5*2*3, then decreased weight and increased reps for a few sets
Pull ups
8*8
Incline dumbbell bench
30*5*8
25/9
Deadlift
171.5*6*4
Behind neck press
56*5*8
Cable lat raise
7.5*3*16
Underhand grip lat pulls
superset w:
Single side preacher curls
27/9
Deadlift
171.5*6*2
Super w:
Machine shoulder press
40(per side)*5*8
Incline bench
86*5*8
Super w:
Pull ups
BW*5*7
Rear delt machine flyes
30/9
Deadlift
171.5*6*5
Superset with:
Machine shoulder press
Face pulls
30*5*12
Super w:
Dips
BW*5*12
Machine chest press
Super w:
Pull ups
2/10
Deadlift
171.5*6*2
Superset with:
Machine press
up to 50 per side *1*12
Klokov press
Up to 51.5*1*10
Incline bench
96*3, 91*5, 86*7, 81*9, 76*11 (yeah don't ask me what i was thinking. i wasn't)
Super w:
Pull ups & seated rows
Cable lat raise
7.5*3*16
Super w:
Preacher curls
Rear delt cable flyes
5*3*16
Dumbbell curls
16*3*10
5/10
Deadlift
171.5*6*6
Superset with:
Delt raises
10*6*20
Dips
BW*5*12
Superset with:
Neutral grip lat pulls
55*12, 65*10, 75*8, 65*12, 55*16
Chest press machine
30(per side)*1*20
As you MAY or MAY NOT have noticed, i haven't been doing any leg work at all. strongly feel that its gonna screw up my recovery between deadlift sessions, and my entire back is usually shagged anyway. Can't wait for it to be over though, really miss squatting.
Another thing you might notice is that i've been supersetting my deadlift sets with alot of machine pressing. I like it as i find that it doesnt really affect my recovery rate between pull sets, and its a good way to warm up & pre-exhaust for the upper body work after.
Lastly, this is the first time in awhile that i've been training only 3 times a week for an extended period of time, but interestingly i don't feel like i'm itching to train during my rest days, or like im gonna get unfit or some shit.
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