ConsiderPhlebas Posted June 3, 2019 Author Share Posted June 3, 2019 (edited) 06/03/2019 - 6 hr sleep ------------- FULL BODY ------------- 615 AM -- Warm Up -- A Back Squat 1x6 50.00% 135 6 1x8 60.00% 160 8 2x8 70.00% 190 8,8 3x8 63.00% 170 8,8,8 B Declined Pike Push Ups 1x8 6 RPE Pike Push Ups 5x5 8.5 RPE C Weighted Push Ups 10 8.5 RPE 35 first 2 sets, 25 3rd set for 8 reps then bodyweight 2 reps, BW 4th set D1 Alt. DB Curls w/ 4s eccentric 4 12/per arm 8.5 RPE (15 lb dumbbells) D2 DB Lunges 4 12/per leg 8.5 RPE (15 lb dumbbells) 06/04/2019 - 6 hr sleep ------------- FULL BODY ------------- 615 AM -- Warm Up -- A Back Squat 1x6 50.00% 135 6 1x8 60.00% 160 8 2x8 70.00% 190 8,8 3x8 63.00% 170 8,8,8 B Declined Pike Push Ups 1x8 6 RPE Pike Push Ups 5x5 8.5 RPE C Weighted Push Ups 10 8.5 RPE 35 first 2 sets, 25 3rd set for 8 reps then bodyweight 2 reps, BW 4th set D1 Alt. DB Curls w/ 4s eccentric 4 12/per arm 8.5 RPE (15 lb dumbbells) D2 DB Lunges 4 12/per leg 8.5 RPE (15 lb dumbbells) 06/05/2019 - 6.5 hr sleep ------------- HANDSTAND & MOBILITY ------------- 615 AM Stomach To Wall Handstand 5 sets of 20-30s holds (knees and toes together, hands shoulder width apart and pushing into the floor hard) Front Split Holds 2 sets of as many seconds as you can hold Horse stance 3 sets of 10 reps with the last rep being a 20s hold Middle Split Holds 2 sets of as many seconds as you can hold 06/06/2019 - 6.5 hr sleep ------------- FULL BODY ------------- 615 AM -- Warm Up -- A Back Squat 1x6 50.00% 135lbs 1x8 65.00% 175lbs 5x5 75.00% 205lbs B Declined Pike Push Ups 1x8 6 RPE Pike Push Ups 4x8 8.5 RPE Decline for first set, regressed to pike press for rest of sets, did not do the 5th set C Paused Weighted Push Ups (2ct) 4x5 8.5 RPE 15lbs D1 Barbell Curls 4x10 8.5 RPE 50lbs D2 DB Lunges 4x12/per leg 8.5 RPE 15lbs 06/07/2019 - 6.5 hr sleep ------------- FULL BODY ------------- 615 AM -- Warm Up -- Edited June 6, 2019 by ConsiderPhlebas Quote Link to comment Share on other sites More sharing options...
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