[Espi]

Tuesday Jan 16
TRAINING cycle 6 – day 20

chins
BW+8kg :1 (PR for weight)
BW x 2-3- 2-1 / 2 - 1(end)

1-leg press : 26 kg x 8

goblet squat
32kg x11 (PR for reps)

bb front squat
10kg x 8 :

Smith squat
15kg x5
52,5kgx6
80kg x4
85kg x 3
90kg x 2
100kg x 1 (not sure about proper depth?) (PR for weight, either 90 or 100kg)

In slow SS with
DL
60kg x 6
80kg x 5
92,5kg x 3
105kgx1 (PR for weight)
Stopped here, no work sets.

supine (overhand) row
BW x 12

incline db press
(18kg x2) x 4

Yates supine bb row
57,5kgx6
67,5kg x 4
70kg x 2 (PR for weight)
No work sets

In slow SS with
bb press
45kg x4
55kg x 0 (failure)
No work sets.. next time more warm up sets!

rope pushdown
21,25kg x 7

biceps cable curl
18,75 kg x 6

face pull
26,25 kg x 13 (PR for weight)

exo rotation
6,25 kg x 10
8,75 kg x 3 (PR for weight)


Cardio
None.. work was being done and wanted to take it easier today.

Comment
Quads : since I was always underperforming with Smith squats I wanted to try something really heavy.. 100kg x 1 was easy enough . It will be one of the last back squats I’m going to do in a long time, so nice to quit with a PR.
Tried a ‘choke yourself’ front squat with an empty bb and that went fine, at least wrist didn’t hurt and it wasn’t too painful either. We’ll see what happens when the bar is loaded.
Posterior chain : woot 105 kg wasn’t too difficult either, another PR
Chest: will try again next time ., but satisfied with incline db presses. Not a PR though, just equal weight.
Back : need to work on form for pull-ups. , otherwise happy with the 8kg weighted pullup. However, I’ve done 3 reps with BW of 73kg which is better than 1 rep with BW of 64 kg+ 8 kg or?
Yates rows : also a PR but it’s very hard to judge how much worth to put onto that weight as it’s such an upright position, but never mind.. it’s the effect (lat growth) and decreasing spine load which counts more.

Cardio: none, skipped because of lacking sleep as well as the fact that they were working on installing new tv’s in that area.
General: funny how you can be dead tired from lack of sleep and still do PRs for weight/reps as long as the rest time is really really long. Hurrah for caffeine (2 cups of coffee) and Fortega!

Training statistics
Rep index: 125 reps/hr (70min)
Volume: 6078kg
Total gym time: 70 mins.
# of sets: 31 - # of reps 146 - avg reps/set : 4,7 - kg/rep 41,6 kg