Forgot to put in the 4th workout. Oops. Couldn't do some of it. Added some others just coz.
12/12/15
Assisted pull-ups
+25x10x4
+30 x10
Low machine row w/ wide neutral grip
30x10x3
W/close grip
30x10x5
Bi/Tri superset
Ez bar skullcrusher/ez bar curl
20x10x5 both
Shoulder machine press
Single arm
4plates x8x3
Double arm
6plates x10x3
No idea what those plates weigh
There's no good girl bad girl apparatus here. I suppose I could have jimmied something together with cables or something but yeah nah. I get enough weird looks at this place as it is. I'll see what I can come up with easily next week.
Plain old forgot the hammies.
Wave 1 week 2
14/12/2015
Competition deads
Warm ups 60x8, 80x5, 100x5, 120x5,140x5
Work sets 150x5x5
Paused at knee 130x5
Drop 10% 120x5 @9 urgh
Dbl paused bench
Warm ups bar x10, 30x8, 40x5, 50x5
Work sets 60x5x5
Think I've figured where my shits at with the rpe. Hopefully. Lol. Learning to assess how I feel at the end of the day a bit more and take that into account. Hoping these figures pick up soon coz they're way down on what they could have been had I still been stuck at a desk. Never mind that tho, moving crates is much more fun.