Just noticed, I forgot these two:
Friday:DE Lower BodyPaused Squat with Wraps (6 wraps around knee)
2 x 2 x 80 kg
2 x 90 kg
2 x 100 kg
1 x 120 kg
1 x 140 kg PB
Had to make do. I was totally fucked up because I had barely slept the days before (fucking exams). I knew I wouldn't put up a good dynamic effort, so I decided to work up a bit, instead. Ended up with a PB by 10 kg (not a max effort), so either I got 10+ kg out of my wraps or I got that much stronger in a short time. Either would be good (so far I was never able to squat more with wraps, always less).Future Method Conventional Speed Pull
6 x 1 x 160 kg
Not fast enough.Glute Ham Hold
70 sec x bw PB
The lack of sleep finally took its toll. I could just about get a new personal best but that's all the work I would get in that day. Also, I felt some stinging pain in my left hamstring, so I figured it would be smart to stop before something happens.Max Effort BenchBench
1 x 110 kg
1 x 120 kg
Only 2 hours of sleep between friday and this. This was at FIBO in a T-Shirt contest or so. Figured why the hell not enter, if you're gonna bench anyway. Would have been happy with 3-6 reps but with that little sleep and a shitty bench (rack was way high, so my grip was too narrow) I just couldn't. There had to be a first week without a PB this year at some point, I guess.
Later, at home:DB Bench + bands
3 x 10 x 27,5 kg + red band & blue band PB
+ 20 flyes with blue band & red band
+ 25 flyes with blue band
Going well. Gotta explain though: I only use a very small ROM to keep the focus on the pecs.Plate Lateral Raise
3 x 25 x 2,5 kg per hand
Just rehabbing my fucked up shoulder.
That was all for the day on saturday.
And then I did my daily GHR and a number of sets of one arm band tricep extensions (7 x 10 x red band per arm) for GPP yesterday. The last two to three weeks were suboptimal when it comes to training because of exams and chemistry laboratory apprenticeship but that should be enough constant sleep deprivation for the rest of the year