tyreguy

Rest Easy OB

Squat 60x2x5 80x1x5 100x1x5 120x1x3 135x1x3 145x2x5 145x1x4 rpe 10 Starting to feel the weight now, might be time to 3x8 for a bit on squat at same weight. Then go back to 5x5 when I feel I'm stronger.

Deadlift. 60x2x5 80x2x5 100x2x5 120x2x5 140x5x5 Belt. 5 min rest between sets, easy as. No accessory no time.

Bench. bar x lots light stretches, shoulder activation, tricep pull downs. 60x2x5 80x2x5 90x1x5 wrist wraps and belt. 100x1x3 105x1x3 110x5x5 60kg bb rows 5x5 Spotter assistance on all reps at 110kg, but at no point did he touch the bar. Those ones prolly 8.5 rpe. 5 mins rest between sets. More of a mental spot just in case. Still have doms from squatting on sunday lol but all good so far. Body weight 112.3.

Lots of mobility, activation. Squat 60x1x5 80x1x5 Belt n sleeves wrist wraps 100x1x5 120x1x3 130x1x3 140x5x5 Leg extensions 5x12 48kg Ham curls 5x12 48kg.

Deadlift. lots of mobility, stretching, acrivation 20mins. 60x2x10 80x2x5 100x2x5 120x1x5 belt 135x5x5

Shoulder exercises and warm ups for 20mins. Bench. 60x2x5 80x1x5 100x1x3 107.5 x5x5 wristwraps and belt. 4-5min rest between sets. Tri rope pulldowns 5x12 cable rows 5x12 Still doms from squats, good though.

Deadlift. up to 120x1x5 Squat. Up to 127.5x5x5 feel stronger in afternoon.

Benchpress. 60x2x5. 80x1x5. 100x1x3 wraps and belt. 105x5x5. dumbbell curls, little pump.

Squat. 60x2x6 80x1x6 100x1x5 110x1x3 122.5 x5x5 belt and sleeves. Lower back pump feels. Lots of stretching, foam rolling.

Deadlift 60x2x15 80x2x5 100x1x5 120x5x5 beltless.

Row machine 5 mins. Activation exercises, shoulders, core, lower back. Bench. 60x1x10 80x1x5 90x1x3 100x1x3 wraps and belt. 102.5 x5x5 about 3 mins rest in between sets. no time for accessories, as weight gets heavier need longer rest periods.

Ride bike 5 mins on level 11 Squat. 60x2x5 80x2x5 100x1x5 117.5x5elt and sleeves Leg extensions 4x 8

Cable suff to warm up shoulders delts, tris. Light stretching. Bench. 60x2x10 80x1x5 100x5x5. cable rows 4x8 standing cable crunches 4x8.

5min fast walk Leg extensions very light x lots Ham curls same. Deadlift. 60x2x10 80x1x5 100x1x5 110x1x3 115x5x5 Back extensions 1 x12 Sit ups 1 x 12 Cable rows 5x10 Leg extensions 4x8 Ham curls 4x8 Lat pull downs 1 set of 12.