Double training day
Squat 5x5x102kg - ver very tough ! Pain in the right hamstring.
Bench 5x5x80kg-70kg - First set failed after 3 reps with 80kg. next set I completed but, not with stricht technique, so took of 10kg and did 5-8 reps a litlle faster and more controlled.
Deadlift 5x5x122,5,kg - Nice and hard, dropset on the last set down to 90kg.
Rotator cuff warm-up
Seated Shoulder Press 3x5-12x12kg-26kg - 1 warm-up, 2 work-set
laterals raise 7x8-12x12kg - auch!
Seated Rear Delt row 7x8x50kg
BB bent over row 3x6x60-80kg- Long times since I last did this exercise.
Reverse grip pulldown 7x8-12- really burning my forearms
CG Benchpress 4x8-10x50kg - nice burn in the triceps
Rope Pushdowns 3x8-10x50kg
Skull Crusher 7x8-15x25kg- easy
Preacher Hammer curls 4x10-15x14kg - easy
Prone Incline Dumbell Curl 7x8-10x12-16kg - yeeeeear !!!
Rope crunch 4x12x80kg - hmmm..... semi hard
Side crunch 3x20xBW - nice!