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  • #31
    Originally posted by andishehhank View Post
    Just looked up Anderson Squats. They look cool, and I'll be doing them either tonight or tomorrow depending if I can get in the gym tonight.

    I been looking to use more free weights on my quads, because I have had some knee pain from machines. I see you have knees issues too, but I don't think it's from the Anderson Squats, but a form issue. I always stick to a wider stance with toes out 30 degrees, and make sure to lower the negative under pure control. When I do these, I'll lower it so slowly that the pins won't make much noise.
    Yes, my knee pain isn't from the squats, I think it depend from lower recovery at the moment.

    Comment


    • #32
      WEEK XVII
      A
      SUMO DL with belt 3 set rep goal 6-8 rest 3 min
      98kgx10
      88kgx10 with straps
      78kgx11 with straps

      OHP 50kgx6 44kgx7
      SS rest 2 min
      SEAL ROW 76kgx8 68kgx9
      Crunch 20-30 RP 19kgx32
      reverse hyper 4kgx10 4 sets (1 min rest)
      Stretching low back

      B

      20 shoulders dislocations with broomstick Between warmups sets and working sets of press= 200r

      DECL. BENCH PRESS 3 set rep goal 6-8 rest 3 mins
      90kgx7
      deload set 68kgx13 (paused)


      INCL. 30° DB BENCH deload with Muscle rounds
      MR 25+25kgx4+4+4+4+4+2

      BB POWER CURLS with straps muscle rounds 38kgx4+4+4+4+4+2
      DB Kickback muscle rounds 21+21kgx4+4+4+4+4+6
      60’ wo

      C
      FRONT SQUAT WITH STRAPS 3 set rep goal 6-8 rest 3 min
      76kgX9 with belt (parallel)
      68kgx10 with belt (attg)
      60kgx13 (attg) belt

      W. CHINS 3 set rep goal 6-8 rest 3min
      BW+27kgx8
      Bw+18kgx10
      BW+9kgx14
      SNATCH GRIP SUMO DL 48KGX15 reps
      40’ WO
      NOTES

      Comment


      • #33
        WEEK XVIII
        Busy week, then only 2 wo

        A
        SUMO DL with belt
        98kgx8
        88kgx10 with straps
        only 2 sets

        OHP 50kgx6 44kgx7
        SS rest 2 min
        SEAL ROW 78kgx6 70kgx6
        reverse hyper 4kgx10 2 sets 5kgx10 2 sets (1 min rest)
        Stretching low back

        B
        20 shoulders dislocations with broomstick Between warmups sets and working sets of press= 140r
        DECL. BENCH PRESS rest 3 mins
        88kgx8
        80x9
        only 2 sets

        W. CHINS 3 set rep goal 6-8 rest 3min
        BW+28kgx7
        Bw+19kgx9
        BW+10kgx10

        FRONT SQUAT WITH STRAPS
        78kgX6 with belt (parallel)
        62kgx15with belt
        Last edited by Tobito; 05-20-2018, 10:57 AM.

        Comment


        • #34
          Originally posted by Tobito View Post
          I do.
          6 reps with 175x BW Decl Bench, (current 1,3)
          6 reps with 2 BW Sumo DL (current 1,35)
          6 reps with 1,25 BW Front squat (current 1)
          8 reps with 1,5kg x BW chin ups (current 1,3)
          8 reps with (at least) 0,8x BW OHP
          Now...
          7 reps with 1,39x BW Decl Bench
          8 reps with 1,56 BW Sumo DL
          8 reps with 1,2 BW Front squat
          8 reps with 1,4kg x BW chin ups
          6 reps with 0,7x BW OHP

          Pressin movements, for the moment, are little stalling... DL and Squat are always good!
          Last edited by Tobito; 06-02-2018, 11:43 AM.

          Comment


          • #35
            I'm back. Pressing movements are crashed, I had little pain on my right delt/tricep on the negative part of press mov.; then less weight and better execution technique. I hit Front squat goal weight, near to goal weight Chin up... SUMO DL is on "control mode".

            Starting a new cycle of FT.


            WEEK 1 FORTITUDE TRAINING
            Wo 28.8.18
            TIER I- Day1 lower load/upper pump.
            Lower load-
            Front squat 80kgx8 (rpe9) Rest 90?
            Leg ext Platz 35kgx9 (failure) Rest 90?
            PNF stretch
            leg curls 45kgx8 (fail) Rest 2mins
            PNF stretch
            Side squat 50kgx22 DC RP (fail)
            Donkey Calf raise single 30kg x11reps x9 reps 2 MINS rest

            Upper pump- supersets
            BW Pushups 10kgx 21?s
            SS
            chest supported row neutral 15+15kgx22
            EXTREME STRETCH Flies 15+15kgx35?
            EXTREME STRETCH doorknob
            rear delt DB swing 11+11KGx
            SS
            crunch x17
            EXTREME STRETCH delt
            Hammer curls 11+11kgx17
            SS
            Triceps dips BWx18
            EXTREME STRETCH
            Wo 33 min


            Wo 29.8.18
            TIER I- Day1 upper load/lower pump.
            Upper Load-
            Seal Row 76kgx6 rest 90?
            PULL UPS 25KGX10
            PNF STRETCH
            Low Incl 30? BP 70kgx8
            PNF STRETCH
            OHP 40kgx7
            PNF STRETCH
            Lower pump-
            Hip belt squat 30kgx25
            s/s
            Leg curls 20kgx25
            s/s
            Donkey calf raises occluded BW+20kgx20
            EXTREME STRETCH
            LEG RAISES DC RP BWx41
            Wo 25?

            WO 31.8.18
            Tier I-Lower body MR
            BB Hack Squat MR 60kgx4 (6sets)
            Sissy Squat Pump set 10kgx16r
            DB Lying Ham Pump set 5kgx20r
            OCCLUSION STRETCH for quads 30? and hams 30?
            Single leg standing Calves MR 20kgxx4 (5sets)+6
            OCCLUSION STRETCH 20kgx30? hold DB
            DB seated conc. Curls Pump set 11+11kgx15
            OCCLUSION STRETCH 30?
            Wo 30?

            Wo 1.9.18
            Tier I- Upper Body MR
            DB Supported Row 30? MR 15+15kgx4 (5sets)+7
            Inverted Row MR 20kgx4 (5sets)+2
            OCCLUSION STRETCH 25?
            Low Incl. 30? Scoop Fly MR 9+9kgx4 (6 sets)
            OCCLUSION STRETCH 40?
            Db side Laterals MR 9+9kgx4 (5 sets)+7
            OCCLUSION STRETCH 30?
            CGBP MR 50kgx4 (4 sets)+3 46kgx4
            OCCLUSION STRETCH 35?
            Crunches 10kgx4 (5sets)+2
            Vacuum holds 5 sets x max ( few secs)
            Wo 40?
            Last edited by Tobito; 09-07-2018, 01:17 PM.

            Comment


            • #36
              WEEK 2
              Wo 3.9.18
              Tier II- Day1 lower load/upper pump.
              Lower load-
              Hack Squat BB (rpe9) 70kgx8 Rest 120”
              PNF stretch
              Sissy squat 15kgx11 (fail) Rest 120”
              PNF Stretch
              Hack Squat BB 66kgx10(fail) Rest 120”
              PNF Stretch
              Leg curls 45kgx10 Rest 120”
              PNF stretch
              Adductor ankle DB DC RP x2(15-20r) 5kgx15
              DB Standing calf raises 4 sets 1’ rest 21kgx10
              Upper pump- supersets
              DB fly 11+11kgx20 x20
              SS
              Seal Row DB 11+11kgx17 x17
              2 S/S 1 min rest
              EXTREME STRETCH Flies 30° 11+11kgx40”
              EXTREME STRETCH doorknob
              DB lat 7+7kgx19 x18
              SS
              AB Reverse crunch x18 x15
              2 S/S 1 min rest
              EXTREME STRETCH delt
              DB curls 7+7kgx19
              SS
              OH DB Ext. 11kgx20
              EXTREME STRETCH
              Wo 37 mins


              Wo 4.9.18
              TIER II- Day2 upper load/lower pump.
              Upper Load-
              Rack SUMO Dead 80kgx10 vrest 90”
              PNF STRETCH
              Wide Rack chins 30kgx8 rest 90”
              PNF STRETCH
              Rack Dead 80kgx8 rest 90”
              PNF STRETCH
              DB Flat Press 31+3kgx10 rest 90”
              PNF STRETCH
              DB Flat Fly 15+15kgx11
              PNF STRETCH
              DB HP (accentuated stretch delt) 15+15kgx6
              PNF STRETCH
              Rear delts on bench 11+11kgx10
              Lower pump-
              Hip belt squat 30kgx26
              s/s
              Leg curls 20kgx20
              s/s
              Donkey calf raises BW+20kgx25
              REST 1 MINS
              Hip belt squat 30kgx19
              s/s
              Leg ext 20kgx19
              s/s
              Donkey calf raises BW+20kgx20
              EXTREME STRETCH
              Crunch butterfly DC RP (2 failure points) 20reps
              Wo 39’

              Wo 6.9.18
              Tier II- Lower MR
              Hip belt squat MR 45kgx4 (6 sets)
              Standing Squat MR 70kgx4 (5 sets)+3
              DB Sommersault squat MR 21kgx4 fail at 4 set) + 15kgx4+4
              Fetal Ham Curl MR BW4 (5 sets)+6
              OCCLUSION STRETCH for quads 30” and hams 30”
              Donkey calf MR 35kgx4 (5 sets)+8
              Single leg standing Calves MR 25kgxx4 / 5 sets)+6
              OCCLUSION STRETCH 25kgx40” hold DB
              Spider curls MR 7+7kgx4 (6 sets)
              OCCLUSION STRETCH 45”
              Wo 35’

              Wo 7.9.18
              Tier II- Upper MR
              Hernon Row MR 21+21kgx4 (5 sets)+3
              CG rack chin MR 15kgx4 (6 sets)
              DB Pullover MR 21kgx4 (5 sets)+2
              OCCLUSION STRETCH
              Wide Chest press MR 50kgx4 (6 sets) no shoulder pain
              Low.hgh DB fly MR 13+13kgx4 ( 4 sets)+ 11+11kgx4+4
              OCCLUSION STRETCH
              BB Front Raises MR 16kgx4 ( (5 sets)+5
              OH Press MR 36kgx4 (3 sets)+ 26kgx4+4+4
              OCCLUSION STRETCH
              DB Skullcrusher neutral grip MR 7+7kgx4 (5 sets)+3
              OCCLUSION STRETCH
              Crunches 10kgx4 (4 sets)+ 5kgx4+4
              Vacuum hold
              Wo 47 mins

              Comment


              • #37
                WEEK 3
                TIER II TURBO VERSION
                Day1 lower load/upper pump.
                Lower load-
                SUMO DL (rpe9) 80kgx9 Rest 120”
                PNF stretch
                Leg ext 40kgx9 (fail) Rest 120”
                PNF Stretch
                SUMO DL 80kgx8 (fail) Rest 120”
                PNF Stretch
                Leg curls standing 20kgx6 (half reps) Rest 120”
                PNF stretch
                Plates side squat DC RP x2(15-20r) 10+10kgx15
                Seated BB calf raises 4 sets 1’ rest 48kgx15
                Upper pump- supersets
                DB INcl fly prone 7+7kgx25 x23
                SS
                DB OH shrugs 7+7kgx17 x15
                2 S/S 1 min rest
                EXTREME STRETCH Flies 30° 11+11kgx30”
                EXTREME STRETCH doorknob
                DB OH press standing 7+7kgx18
                SS
                AB Reverse crunch x23
                S/S 1 min rest
                DB lat 7+7kgx
                SS
                Butterfly crunch x15
                EXTREME STRETCH delt
                DB curls 9+9kgx15
                SS
                Kickback. 9+9kgx15
                EXTREME STRETCH
                Wo 44 mins

                TIER II- Day2 upper load/lower pump.
                Upper Load-
                Meadows Row on a bench 30kgx10 rest 90”
                PNF STRETCH
                Chin ups 28kgx6 (fail) rest 90”
                PNF STRETCH
                Meadows Row on a bench 30kgx8 (fail) rest 90”
                PNF STRETCH
                Decl Bench Press 72kgx8 ( (fail) rest 90” no should pain
                PNF STRETCH
                DB incl-Press Fly 15+15kgx11 (fail)
                PNF STRETCH
                Military press 36kgx9 (fail) rest 60”
                PNF STRETCH
                DB Laterals from behind 7+7kgx8 (fail)
                Lower pump-
                Hip belt squat 35kgx23
                s/s
                Leg ext 20kgx20
                s/s
                Donkey calf raises BW+25kgx22
                REST 1 MINS
                Hip belt squat 35kgx15
                s/s
                GHR x18
                s/s
                Donkey calf raises BW+25kgx17
                EXTREME STRETCH
                Wo 32’


                Day3-Tier II- Full body MR (upper focus)
                Panatta CG Machine Row MR 25kgx4 ( 6 sets)
                Panatta CG Upright Pulldown MR 45kgx4 (4 sets)+ 40KGX4+4
                OCCLUSION STRETCH
                Panatta Pec deck MR 35kgx4 (6 sets)
                OCCLUSION STRETCH
                DB Front Raises MR 8+8kgx4 (6 sets)
                OCCLUSION STRETCH
                Pushdown MR 20kgx4 (6 sets)
                OCCLUSION STRETCH
                Low Cable Curls MR 40kgx4 (6 sets)
                OCCLUSION STRETCH
                Panatta Horizontal Leg press MR 100kgx4 (4 sets) + 80KGX4+4
                OCCLUSION STRETCH
                Seated calf raises MR 30kgx4 (6 sets)
                OCCLUSION STRETCH


                Day4- Tier II- Full body MR (lower focus)
                Standing Squat MR 70kgx4 (5 sets)+7
                Smith sissy squat MR 10kgx4 (4 sets)+ BWx4+4
                Leg curls MR 35kgx4 (4 sets)+ 30x4+4
                OCCLUSION STRETCH for quads 33” and hams 30”
                Donkey calf raises MR 40kgx4 (3 sets)+30kgx4+4+4
                OCCLUSION STRETCH 20kgx30” hold Weight
                DB Supported Row 30° MR 17+17kgx4 (5 sets)+6
                OCCLUSION STRETCH
                DB Incl. 30° Press MR 17+17kgx4 (5 sets)+6
                OCCLUSION STRETCH
                DB Lat. Raises MR 11+11kgx4 (5 sets)+3
                OCCLUSION STRETCH
                CGBP 50kgx4 (3 sets)+46x4+4+4
                OCCLUSION STRETCH
                Hammer curls MR 11+11kgx4 (5 sets)+2
                OCCLUSION STRETCH
                Wo 47 mins

                Comment


                • #38
                  WEEK 4
                  TIER II TURBO VERSION
                  Day1 lower load/upper pump.
                  Lower load-
                  Front squat 82kgx6 (rpe9) Rest 2 mins
                  PNF stretch
                  Leg ext Platz 35kgx12 (failure) Rest 2mins
                  PNF stretch
                  Front squat 76kgx9 (fail) Rest 2mins
                  PNF stretch
                  leg curls 45kgx13 (fail) Rest 2mins
                  PNF stretch
                  Side squat DC RPx2 (15-20 rp) 56kgx16
                  Donkey Calf raise single 4 sets 1’ rest 30kgx12 (2 sets) 20kgx10 (2 sets)

                  Upper pump- supersets
                  BW Pushups 20kgx 21’s (7 full+7top+7 bott) BWx18+ final prolonged NEG
                  SS
                  chest supported 30* Db row neutral 17+17kgx15 +4 partials 17+17kgx15
                  2 SS rest 1 mins
                  EXTREME STRETCH Flies 15+15kgx40”
                  EXTREME STRETCH doorknob
                  rear delt DB swing 11+11KGx14 +10 partials
                  SS
                  crunch x20
                  1 min rest
                  Standing OHP DB 11+11kgx 21’s (7 full+7top+7 bott)
                  SS
                  Leg raises x15
                  EXTREME STRETCH delt
                  Hammer curls 11+11kgx18 + final prolonged NEG
                  SS
                  Triceps dips BWx23+10 partials
                  EXTREME STRETCH
                  Wo 60 min

                  Day2- upper load/lower pump.
                  Upper Load-
                  Seal Row 76kgx7 (rpe9) rest 90”
                  PULL UPS 27KGX9 (fail) rest 90”
                  Seal Row 70kgx6 (fail) rest 90”
                  PNF STRETCH
                  Low Incl BP 70kgx9 rest 90”
                  PNF STRETCH
                  DB FLY-PRESS 11+11kgx8 (fail)
                  PNF STRETCH
                  OHP 40kgx8
                  PNF STRETCH
                  Seated Db side laterals to eyes level 11+11kgx6
                  PNF STRETCH
                  Lower pump-
                  Hip belt squat 35kgx13 + 5 w/5 sec negative
                  s/s
                  Leg curls 20kgx15 +10 using 1 and ½ rep
                  s/s
                  Donkey calf raises BW+20kgx23 +10 partials
                  1 min rest
                  Hip belt squat 30kgx20
                  s/s
                  Sissy squat BWkgx 21’s (7 full+7top+7 bott)
                  s/s
                  Donkey calf raises BW+20kgx15
                  EXTREME STRETCH
                  Wo 40 mins


                  Day 3- Full body (upper body focus)
                  Panatta pulley Row MR 45kgx4 (5 sets)+5reps
                  Panatta pulldown inverted med-grip MR 55kgx4 (4 sets)+3 45kgx4
                  OCCLUSION STRETCH
                  Panatta pec deck MR 35kgx4 (6 sets)
                  OCCLUSION STRETCH
                  Panatta Machine OHP MR 50kgx4 (5sets)+8
                  OCCLUSION STRETCH
                  Rope pushdowns MR 20kgx4 (3 sets)+ 15kgx4( 3 sets)
                  OCCLUSION STRETCH
                  Panatta Machine curls MR 15kgx4 (5 sets)+5
                  OCCLUSION STRETCH
                  Panatta Frog Leg press MR 70kgx4 (6sets)
                  OCCLUSION STRETCH
                  Standing calf MR 50kgx4 (5 sts)+8
                  OCCLUSION STRETCH
                  Wo 45 mins

                  Day4- Full body (Lower body focus)
                  BB Hack Squat MR 66kgx4 (6 sets)
                  DB sommersault squat MR 21kgx4 (5set) +5
                  DB Lying Ham MR 9kgx4 (4 SETS)+7kgx4+4
                  OCCLUSION STRETCH for quads 30” and hams 30”
                  Single leg standing DB Calves MR 30kgx4 (5 sets)+3
                  OCCLUSION STRETCH
                  Rack chin MR 30kgx4 (3 sets)+ 20kgx4+4+4
                  OCCLUSION STRETCH
                  Low Incl. 30° Scoop Fly MR 9+9kgx4 (6 sets) perfect execution
                  OCCLUSION STRETCH
                  1-arm lat. Raises on a Incl. bench MR 5kgx4 (5 sets)+5
                  OCCLUSION STRETCH
                  Skullcrushers from floor MR 16kgx4 (5 sets) +5
                  OCCLUSION STRETCH
                  DB seated conc. Curls MR 11+11kgx NO
                  OCCLUSION STRETCH 30”
                  Crunches 10kgx4 (5sets)+6
                  Wo 60’ no biceps today, I was sore from last wo.

                  Comment


                  • #39
                    WEEK 5
                    TIER II TURBO VERSION
                    Day1 lower load/upper pump.
                    Lower load-
                    Hack Squat BB (rpe9) 70kgx11 Rest 120”
                    PNF stretch
                    Sissy squat 15kgx13 (fail) Rest 120”
                    PNF Stretch
                    Hack Squat BB 70kgx9 (fail) Rest 120”
                    PNF Stretch
                    Leg curls 47kgx8 Rest 120”
                    PNF stretch
                    Adductor ankle DB DC RP x2(15-20r) 5kgx20
                    DB Standing calf raises 4 sets 1’ rest 21kgx12
                    Upper pump- supersets
                    DB fly 11+11kgx21’s (7 full+7top+7 bott) 11+11kgx15r ( 5fast+5slow+5 fast)
                    S/S
                    Inverted Row BWx15+10 partials BWx21’s
                    2 S/S 1 min rest
                    EXTREME STRETCH Flies 30° 11+11kgx40”
                    EXTREME STRETCH doorknob
                    DB lat 7+7kgx20 +10 partials
                    S/S
                    AB weighted crunch 5kgx25
                    1 min rest
                    Behind the neck OHP 7+7kgx21’s (7 full+7top+7 bott)
                    S/S
                    AB crunch BWx18r (3 slow+3fast x3)
                    EXTREME STRETCH delt
                    DB curls 7+7kgx17
                    SS
                    OH DB Ext. 11kgx22
                    EXTREME STRETCH
                    Wo 50 mins

                    Day2 upper load/lower pump.
                    Upper Load-
                    Rack SUMO Dead 80kgx10 (rpe9)rest 90”
                    PNF STRETCH
                    Wide Rack chins 30kgx12(fail) rest 90”
                    PNF STRETCH
                    Rack Sumo Dead 80kgx10 (fail) rest 90”
                    PNF STRETCH
                    DB Flat Press 33+33kgx9 rest 90”
                    PNF STRETCH
                    DB Flat Fly 17+17kgx7
                    PNF STRETCH
                    DB HP (accentuated stretch delt) 15+15kgx7
                    PNF STRETCH
                    Rear delts on bench 13+13kgx8
                    Lower pump-
                    Hip belt squat 35kgx15 + 5 w/5 sec negative
                    s/s
                    Standing Leg curls 10kgx10 +5 using 1 and ½ rep
                    s/s
                    Donkey calf raises BW+20kgx28+10 partials
                    1 min rest
                    Hip belt squat 30kgx18
                    s/s
                    Sissy squat BWkgx 21’s (7 full+7top+7 bott)
                    s/s
                    Donkey calf raises BW+20kgx25
                    EXTREME STRETCH
                    Wo 47 mins

                    Day3- Full body MR (Upper body focus)
                    Machine Row prone MR
                    CG Pulldown MR
                    OCCLUSION STRETCH
                    Pec deck MR
                    OCCLUSION STRETCH
                    Cable lat raises MR
                    OCCLUSION STRETCh
                    Pressdown
                    OCCLUSION STRETCH
                    Leg press variation
                    OCCLUSION STRETCH
                    SeatedCalves MR
                    OCCLUSION STRETCH
                    Wo 35’

                    Day4- Full body MR (Lower body focus)
                    Hip belt squat MR 50kgx4 (3 sets)+ 40kgx4+4+4
                    DB Sommersault squat MR 23kgx4 (5 set)+3
                    Fetal Ham Curl MR BW+5kgx4 (3 sets)+ BWx4+4+4
                    OCCLUSION STRETCH for quads 30” and hams 30”
                    Donkey calf MR 35kgx4 (6 sets)
                    OCCLUSION STRETCH
                    DB Pullover MR 23kgx4 (4 sets)+19kgx4+4
                    OCCLUSION STRETCH
                    Neck press MR 46kgx4 (5sets)+2
                    OCCLUSION STRETCH
                    Rev DB OH Press MR 11+11kgx4 (5 sets)+3
                    OCCLUSION STRETCH

                    Comment


                    • #40
                      WEEK 6
                      TIER III TURBO VERSION
                      Day1 lower load/upper pump.
                      Lower load-
                      SUMO DL (rpe9) 80kgx9 Rest 120”
                      PNF stretch
                      Leg ext 45kgx11 (fail) Rest 120”
                      PNF Stretch
                      SUMO DL 80kgx10 (fail) Rest 120”
                      PNF Stretch
                      Leg curls standing 15kgx7 Rest 120”
                      PNF stretch
                      SUMO DL 80kgx6 (fail) Rest 120”
                      DB side squat DC RP x3(20-30r) 11+11kgx22
                      DB Standing calf raises single 5 sets 1’ rest 25kgx12

                      Upper pump- supersets
                      DB INcl fly prone 7+7kgx24 (3 slow+3 fast) 7+7kgx16 + 8partials
                      SS
                      DB OH shrugs 7+7kgx17 x15
                      2 S/S 1 min rest
                      EXTREME STRETCH Flies 45° 7+7kgx50”
                      EXTREME STRETCH doorknob
                      DB OH press standing 7+7kgx20+5 partials
                      SS
                      AB Reverse crunch 5kgx15
                      S/S 1 min rest
                      DB lat 7+7kgx 21’s
                      SS
                      Leg raises x20
                      S/S 1 min rest
                      DB rear delt 7+7kgx15+ 10 partials
                      SS
                      Butterfly crunch x15
                      EXTREME STRETCH delt
                      DB curls 7+7kgx 21’s x15 +final hold 5”
                      SS
                      Kickback. 7+7kgx20 x12 (3 slow+3fast)
                      2 S/S 1 min rest
                      EXTREME STRETCH
                      Wo 60 mins

                      TIER III- Day2 upper load/lower pump.
                      Upper Load-
                      Meadows Row on a bench 35kgx10 rest 90”
                      PNF STRETCH
                      Chin ups 28kgx6 (fail) rest 90”
                      PNF STRETCH
                      Meadows Row on a bench 35kgx8 (fail) rest 90”
                      PNF STRETCH
                      Chin ups 20kgx6 (fail) rest 90”
                      Decl Bench Press ultra-wide grip 62kgx11 (rpe9) rest 90”
                      PNF STRETCH
                      DB incl-Press Fly 17+17kgx 11(fail)
                      PNF STRETCH
                      Decl Bench Press ultra-wide grip 62kgx8 ( (fail) rest 90”
                      PNF STRETCH
                      DB incl-Press Fly 17+17kgx6 (fail)
                      PNF STRETCH
                      Arnold press 11+11kgx5 (fail) rest 90”
                      PNF STRETCH
                      lat raise 11+11kgx12 (fail)
                      Arnold press 7+7kgx6 (fail) rest 90”
                      lat raise 7+7kgx10 (fail)

                      Lower pump-
                      Hip belt squat 40kgx18
                      s/s
                      Leg ext 30kgx15
                      s/s
                      Donkey calf raises BW+25kgx30
                      REST 1 MINS
                      Hip belt squat “drop set of death” 30kgx10+ 25kgx10 + 20kfx10
                      s/s
                      GHR x18
                      s/s
                      Donkey calf raises BW+25kgx22
                      EXTREME STRETCH
                      Wo 60’


                      Tier III- Full body MR (upper focus)
                      CG DB Supported Row MR 17+17kgx4 (5sets)+6
                      DB Pullover 23kgx4 (6 sets)
                      Rack chins 20kgx4 (5sets)+2
                      OCCLUSION STRETCH
                      DB FLY-Press MR 17+17kgx4 (5sets)+5
                      Decl Press 50kgx4 (6sets)
                      OCCLUSION STRETCH
                      DB Front Raises MR 9+9kgx4 (5sets)+3
                      Rev DB OHP 9+9kgx4 5sets)+5
                      OCCLUSION STRETCH
                      CGBP 50kgx4 (4 sets)+46x4+4
                      OCCLUSION STRETCH
                      Conc. curls MR 7+7kgx4 (5sets)+6
                      Hip belt squat MR 45kgx4 (4 sets)+40kgx4+4
                      OCCLUSION STRETCH
                      Seated calf DB raises MR 35kgx4 (5sets)+8
                      OCCLUSION STRETCH
                      Wo 50


                      Tier III- Full body MR (lower focus)
                      Standing Squat MR 76kgx4 ( 6sets)
                      Sissy squat MR 10kgx4 (5 sets)+5
                      Leg curls MR 35kgx4 (5 sets)+3
                      OCCLUSION STRETCH for quads and hams
                      Donkey calf raises MR 40kgx4 (5 sets)+5
                      Lev. Mach.Seated Calves MR 40kgx4 (5 sets)+8
                      OCCLUSION STRETCH
                      DB Supported Row 30° MR 21+21kgx4 (5 sets)+3
                      EXTREME STRETCH 40”
                      DB Incl. 30° Press MR 21+21kgx4 (5 sets)+5
                      OCCLUSION STRETCH
                      DB Lat. Raises MR 13+13kgx4 (3 sets)+3 +11+11kgx4+4
                      OCCLUSION STRETCH
                      Triceps dips MR BW+10kgx4 (6 sets)
                      OCCLUSION STRETCH
                      Hammer curls MR 15+15kgx4 (4 sets)+3 + 14+14kgx4
                      OCCLUSION STRETCH
                      Wo 60 mins

                      Last week of my blast. Now it's time to rest and eat!
                      Last edited by Tobito; 10-05-2018, 01:06 PM.

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