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