W3D4 Comp Bench 157.5 x1 @8 130 x3 @6 122.5 x3x5 @sub6 Squat w/belt 165 x3x3 @sub6 Pulldowns 98 x15x3 Arnold Press 25 x15x3 Preacher Curls (Single arm DB) 15 x12x3 Triceps Pushdowns 50 x15x3 Quite enjoying the extra BB accessories at the moment. I think I mistake I have made in my training last few years is being to specific, and doing to few accessories. If I have learnt anything from the Westside/conjugate boiz at our gym, it is that accessories can and should be given a bit more attention. I think that at some point as you progress in training age, adding more muscle mass might help get through those plateaus
British Qualifier Prep W4D1 Comp Squat 190 x4 @sub6 - This top set felt really dialled in technically. 180 x4x5 @sub6 2ct Pause Deadlift - Not so technically dialled in. A bit sloppy and all over the place these! 200 x4x2 @6-7 DB Seated OHP 35 x12x3 Platz Squat - Quad Pump!! 100 x15x2 Tate Press 20 x15x2 Leg Extensions 68 x15x2
W4D2 Spoto Press 160 x1 @8 140 x3x5 @6-6.5 Pulldowns 105 x15x3 Incline DB Press 40 x12x3 Overhead Cable Tricep Ext 60 x12x3 Bicep DB Hammer Curls 15 x15x3
W4D3 Starting to adjust to early morning training again Comp Deadlift 240 x3 @8 215 x3x4 @6 High Bar Pause Squat 155 x3x4 @6 Reverse Hyper 55 x15x3 DB Step Ups 15 x12x3 DB RDLs 45 x12x3
W4D4 Comp Bench 160 [email protected] 130 [email protected] 120 x4x4 (clustered as 4-4, 4-4) LBBS 170 x4x3 @sub6 Chest Supported Rows 30 x12x3 DB Incline Flies 20 x15x3 EZ Bar Bicep Curls 25 x15x3 Tricep Pushdowns 50 x15x3
