Week 7 day 1 - 18/06/2023
BW : 224.2lbs
Sleep hrs : 9hrs
Macros (~) : 5,000kcal 180g protein
Training :
Pulldown 4*50 - wide grip - lightweight
SQ X vertical jumps
1*405lbs + 2 jumps b.w.
1*455lbs + 2 jumps w/22lbs sand bag
2*472lbs + 2 jumps w/44lbs sandbag
CgBP 2*5*225lbs
Wgbp 2*8*155lbs
JM 2*15*65lbs
DL 1*2*325lbs, 1*1*395lbs
KB swings 1*20*44lbs
Back extension 1*12 w/55lbs DB's + drop set 20 Bodyweight reps
Hammer curls 6*60,77,60 lbs
Cable crunch 1*12
DB side bend 8*60lbs
birdogs, side plank, stretching
Duration: 65min
Went great, felt the knees on the warm ups but not on my top sets.
I need to start filming sets because i feel like my depth is inconsistent (Not necessarily high but inconsistent).
DL felt almost too good, like nothing but it needs to be tested at a higher intensity zone (next week).