Hello, recap:
most important no bicep pain.
Monday was 5x7x130 (could do
(it was 7 7 7 6 8 )
so my current rm wtihout a belt is probably around 182ish
frontsquat 80x4x8 (quads, hips, some bodypart was fatigued, also accidentally killed and miscounted a rep, on the squats before, feeled strong but somehow my core feeled angry on frontsquat so i tried to squat superclean)
At pullups i used weight, 20kgx7,6,6 no weight pullups feel currently weird.
Shrugs from 30 to 40x15
db lunges 4x15 still feel uncommon (used just 15kg per hand)
leg curl
did 5x7 abroller and 2x30sek planks.
Tuesday: i accidentally started to bench, i thought it's wednesday and then when i had the newspapers i saw it was tuesday
85kgx6x6 (had 1 rep left)
75kg widegrip 4x8
skipped shoulder and did pullups
Thursday shoulder, military press picked rp7, was like rpe5,
warmed shoulder and tendonds and stretched bicep
military press, 55x5x5 (much to easy)
50x3x8 (also to light)
the shoulder exercise where you swing the dumbell upwards but not in front, to the sides.
5x15
and dips 5, 10kgx5 20kgx5 20kgx5 20kgx5 and 1x8 to finish
shoulder mobility
Friday: actually i did last friday 1x8 115kg, still a pr but i forgot to load the ipod touch where i had my plan,
so this friday it was all right. 3x7 112,5kg
Sumo 160kg 3x4
(the % weight is not reduced, i'm lift nearly the same with belt)
deficit with 120kgx3x5 (missread of 3x5) did 140x1 normal conventional to rethink of technique
But i picked the highest deficit i lifted of a aerobic stepper
rest like plan
Saturday:
touch and go bench80x5x10
close grip 65x4x8 (my glued plate broke because i forgt it was glued)
skipped shoulder, but did plate rotations for wrist, stretches and plate hold
push ups 5xamrap (didn't count, 18 something)
.
