So, almost immediately after my last session I came down with a nasty bout of flu. Which was the worst timing because I planned to compete in a USSF meet that Saturday. Well I moved on to what I was planning to run after the meet. The 7 week hypertrophy 4 day template.
“week 1” which I am going to redo because I was still sort of sick in the beginning of the week.
11/05
Squat w/belt 315x6, 330x6, 345x6
*dropped last set of squats and rest of session, still sick
11/06
Deadlift w/belt 325x6, 350x6, 365x6, 365x6
*dropped rest of session, super drained
11/08
High Bar Squats 225x8, 235x8, 245x8, 245x8
Inc Bench 155x8, 165x8, 175x8, 175x8
Lever Row myo reps Right 185x12, 5, 5, 4 Left 185x11,5, 5, 3
11/09
1 & 3/4" deficit deadlift 245x8, 255x8, 270x8, 270x8
close grip bench press 185x8, 190x8, 195x8, 195x8
bb row myo reps 175x12, 5, 5, 4
11/10
GPP & Arms
7min chins 20 reps (4min)/ chin grip pulldowns 30x100lbs(3min)
7min ab wheel 36 reps
Triceps Pushdowns 50x12, 55x12, 60x12
BB curls 45x12, 50x12, 55x12