Week 0.5 Monday
Monday 18 Jul 2022, 13:49
Neck Extension
Set 1: 10 lbs × 50
Note: Warmup
Leg Press
Set 1: 395 lbs × 10
Set 2: 395 lbs × 10
Note: With extra pad for more ROM
Lateral Raise (Dumbbell)
Set 1: 25 lbs × 15
Set 2: 25 lbs × 15
Bulgarian Split Squat
Set 1: 150 lbs × 10
Nordic Curl
Set 1: 6 reps
Set 2: (+5 lbs) × 5
Set 3: (+5 lbs) × 3
Note: Slow eccentric, 4 count
Bicep Curl (Barbell)
Set 1: 60 lbs × 15
Set 2: 60 lbs × 13
Note: EZ bar
Calf Press on Leg Press
Set 1: 180 lbs × 20
Set 2: 180 lbs × 18
Note: Feet slipping too much on belt calf raise
Workout notes: Half a week at partial volume prior to competition on Saturday
with Strong
https://strong.app.link/B5Jy9fl5Lrb
Monday 18 Jul 2022, 13:49
Neck Extension
Set 1: 10 lbs × 50
Note: Warmup
Leg Press
Set 1: 395 lbs × 10
Set 2: 395 lbs × 10
Note: With extra pad for more ROM
Lateral Raise (Dumbbell)
Set 1: 25 lbs × 15
Set 2: 25 lbs × 15
Bulgarian Split Squat
Set 1: 150 lbs × 10
Nordic Curl
Set 1: 6 reps
Set 2: (+5 lbs) × 5
Set 3: (+5 lbs) × 3
Note: Slow eccentric, 4 count
Bicep Curl (Barbell)
Set 1: 60 lbs × 15
Set 2: 60 lbs × 13
Note: EZ bar
Calf Press on Leg Press
Set 1: 180 lbs × 20
Set 2: 180 lbs × 18
Note: Feet slipping too much on belt calf raise
Workout notes: Half a week at partial volume prior to competition on Saturday
with Strong
https://strong.app.link/B5Jy9fl5Lrb
