Last heavy workout before competition.
Chin-ups: 50kg for 12x 1 rep. I did a slow negative after each rep, the last very slow plus loaded stretching.
Barbell row: 110kg for 3, 3, 3, 3 reps. It was just too heavy today
I'm beginning to feel my strength decrease, i'm out of energy. But that's how it was supposed to be
SL Deadlift: 155kg for 2, 3, 3, 4 reps. This was the only exercise i felt stronger than last workout! Very clean, "easy" reps.
T-Bar: 105kg for 2, 2, 2 reps.
Incline bench Dumbell curls: 24kg for 2, 1, 1 reps. Negative on the descend, loaded stretching. Ouch
Barbell shrugs: 170kg for 4, 4 reps.
Pullovers: I gave up. Too heavy today, too exhausted, and my elbow hurt very disturbingly. No pullovers today, a set of pull ups instead with 10 seconds loaded stretching after each rep (4 reps).
Calves, seated: 160kg for 6, 6 reps.
Abs machine: 70kg for 4, 4, 4 reps.
If i'm ever gonna do this program again, i'll start with the same weights, but increase by smaller steps to end not with singles, but triples. The weight was okay for some exercises, but the pulling and rowing movements i feel better with higher reps, lighter weight and stricter form. But it worked as intended and i'm shredded as can be by now, at least as shredded as i can get without losing muscle tissue.
Tomorrow is "only" posing.
Sunday is rest day.
Monday the fun begins