Week 18 – Day 52A

Squats were not bad, had a bit of pain afterwards, but I think the pain from my previous day of deadlifts carried over.  Bench felt pretty weak today, I couldn’t get a proper form on it.  My last set was the best of all the worksets; this was the case because I felt I used more of my lats.  Rows were very difficult, again my back was in a bit of pain from the deadlifts the previous day.  Level 3 core exercises were more difficult than I expected; I didn’t have much endurance.  HIIT was very easy.

Squats:

2 x 5 x Bar
5 x 155
3 x 175
2 x 195
3 x 5 x 210

Bench:

2 x 5 x Bar
5 x 85
3 x 105
2 x 125
5/4/4 x 145

Rows:

5 x 135
5/4/2 x 165

Accessories:

13/7/4 x BW Dips

Core level 3:
Decline board leg thrusts – 2 x 8
Lying leg thrusts – 2 x 10
Reverse crunches – 1 x 10
Ab scissors – 1 x 8
Stability ball hip flexion – 1 x 12
Ab bicycles – 1 x 30
Stability ball crunches – 1 x 12
Alternating crunches – 1 x 20
Stability ball plank holds – 1 x 45-60 seconds
Abdominal vacuums

5 min. HIIT:
3-4 min. warm-up
I1 – 7mph, 1 min.
I2 – 4mph, 1.5 min.
I3 – 8mph, 1 min.
I4 – 4mph, 1.5 min.
3-4 min. warm-down

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