Adam-F

Thursday day (3pm)

Deadlift day;

Deadlift[x3@9, 5%]:
warm ups
180kg @8
190kg @9
170kg @8

2ct squat[x3@9, 5%]:
(120*1)
130kg @7.5
140kg @8
150kg @9
140kg @9

Front sq[x3@8, repeats]:
90kg @8, 8, 8, 8.5

Friday morning - 5.30am

Bench Accessory;

POR bench[x6@9, 5%]:
80kg @7.5/8
90kg @8.5/9
90kg @8.5
92.5kg ...

Squat day;

Squat[x3@9, 5%]:
140*1
150kg @8
155kg @8.5, 9
145kg @8.5, 9

2ct dl[x4@9, 5%]:
120kg @7
140kg @8.5
*drop to triples*
140kg @8
150kg @8.5
140kg @9

BOR[x8@9, 5%]:
70kg @7
80kg @8
90kg @8.5



Wow tough session, I had a mega back pump after the first set of deadlifts, so had to drop to triples - and then time ran out too so cut ...

So after numerous issues...I have been back training for about 4-5 weeks now. I am starting back on the RTS type template as of this week, still a little loose, but I just want to build some solid foundations for now.

Today's training:

AM:

25 mins cardio - stepper

lat pulldowns - 5x10
ext rotations - 5x20
mobility work

PM:

Comp bench[x3@9, 5%]:
95kg @7.5
105kg @9/9.5
100kg ...