Adarq.org

Glute/landmine focus day 6:

Hip thrust:

60x8
100x5
120x5
150x4 all time
130x8 all time
100x10 old age

Landmine push press (each arm):

bar x 10
bar + 10kg x 10
bar + 20kg x 8
bar + 15kg x 8
bar + 10kg x 8 (explosive)

Leg curls:

64x15

Leg extensions (hold at top, slow eccentric):

64x15

Single leg calf raises:

BWx10
25kgx10
25kgx10

Dumbbell incline bench press:

15x8
15x8

Bodyweight: 92.9 kg
Sleep rating: 4/5
Exhaustion level: 8/10

Comments: Great workout. All time in the hip thrust, although the 150 kg feels like at the limit of safety in terms of form. Will not increase the weight but instead try to do more reps.

Bench focus day 20:

Bench press:

20x8
40x5
50x5
60x3
70x3 (felt like 3RM)
65x5 (felt like 5RM)
60x5

High bar full squat:

20x8
50x10
80x10
80x10

Chest machine:

48x10
80x10
80x10

Leg extensions:

40x15
48x15

Leg curls:

40x15
48x15

Bodyweight: 92.6 kg
Sleep rating: 4/5
Exhaustion level: 10/10

Comments:

Very weak bench pressing. Both the 70 kg and the 65 kg sets felt like 3RM and 5RM, respectively, with the last rep a grinding, very close to failure rep. I just can't find the "right" grip width. Squats were good but the entire session was very tiring.