13 weeks out - 1190lb total - full training week - 22.2

0:00 heavy stuff
1:13 lighter stuff
2:39 various accesories


Day 1
Squat 4x5@300* @sub0
Reverse Nordics 1 Set @X
Bench Press 4x7@200* @sub0
Hammer Curls 4x11@RPE4-5

4.5 hrs, some quad pain but it got better on later sets

Day 2
Sumo Deadlift 4x5@390* @sub0
Tempo Bench Press 4x3@RPE4-5* 195lbs
Triceps Extensions 3x11@RPE4-5
Dumbbell Row 4x11@RPE4-5

9hrs
Day 3
Squat 1x1@REP7* 355lbs
4x3@320* @sub4
Reverse Nordics 1 Sets @X
Bench Press 1x1@RPE7* 275lbs
4x3@230* @sub4
Hammer Curls 4x11@RPE4-5

8.5hrs, quad pain and tightness was really bad today, had to do so many warmups to get up to the usual weights for squats, left the single at a much lower RPE to be safe.

Not sure about the bench press. Bar speed is good but hard to believe it’s actually @7
Day 4
Conventional Deadlift 1x1@RPE7* 560lbs
4x3@425* @sub4
Bench Press 4x5@215* @sub0
Triceps Extension 3x11@RPE4-5 
Pullups 4 Sets to RPE8 (add weight to keep in 8-12 rep range). 

7.5hrs, single was misgrooved and still looked great! Hard to see but left side lifted up before the right which never happens.

Видео 13 weeks out - 1190lb total - full training week - 22.2 канала Gregor Grigorian