Week 4- Day 1
Bench press tng 110 kg (242 lbs) 3 sets of 6,6,5
Hammer lat pulldown
60 kg (132 lbs) x 20
80 kg (176 lbs) x 15
90 kg (198 lbs) x 12
Log-like bar strict standing OHP 60 kg (132 lbs) 3x8
Seated cable rows 70 kg (154 lbs) x 10,9,9
Incline DB bench press 30 kg (66 lbs) 3x 15,12,11
EZ Barbell curls 20 kg (44 lbs) x 20,15,15
Single arm triceps push down 3x 12,10,10 (no rest)
Single arm cable rear delt 3 x 12,10,10 (no rest)
Single arm neutral grip cable biceps curl 3 x 15,12,10 (no rest)
Notes
Bench progress is satisfying. Jumping 11 lbs and nailing 6 reps with 1-2 in the tank, falling 1 rep short from last week’s 7 with 11 lbs less while on caloric deficit is impressive in my book and couldn’t had done it naturally. So this may be imputed to the Drol and i could be a slow responder to it. It’s sad that it’s my last week running it.
On a side note i’m getting closer and closer to my old strength levels. As i recall the best that i’ve ever performed with 115 kg was 7 reps and now 110 kg x 6 seems promising.
OHP implement felt clumsy after ramping up the weight so it took me 3 sets to adjust to the change and hopefully next week will squeeze more reps in total.
Progression
Bench: Will load 115 kg (253 lbs)
OHP: Aiming for more reps with the same weight.