Wednesday:
Occlusion training, compoundset:
Leg ext 1x10 30 kg, 2x10 20 kg
Hacklift 1x10 20 kg, 1x10 20 kg, 1x10 BW
F-squat 3x10 40 kg
Had to unwrap after the first set WAY too tight, could not get my legs in place in the leg ext machine for the next set.
Anyway to reverse the order of the exercises was a good move. Felt sick about 2 min after I had removed the knee wraps. My own guess is the amount of lactic acid being "set free" at once was messing with me.
One legged squat using cable cross
6x8 BW
OHP still dizzy here and almost got a blackout on 50kg (my whole upper body went num)
1x2 40,45,50 kg
1x1 55 kg
1x10 35 kg
Pull ups
3x3 10 kg (aiming for chest to bar managed 1/set)
3x3 5 kg all to chest
Superset:
Ass kickbacks 3x10 20 kg
Back ext 3x8 30 kg
Leg curl 3x8 45 kg
Friday:
Compound set one; 3x5 reversed order second set:
Long pull 80 kg
RDR 60 kg
HBR 30 kg DB:s
Chins BW
Compound set two:
Chins BW 1x10, 1x8 BW
HBR 1x10, 1x8 20 kg DB:s
Long pull 2x8 80 kg
RDR 2x8 45 kg
Compound set three 3x8:
DBBP 30 kg DB:s
Incline BP 15 kg DB:s
BTN Snatch grip 30, 25, 20 kg
OHP 30, 25, 20 kg