[William Engström]

going to cut out Legpress and stifflegs for a short period of time so i can get my squat up again

[William Engström]

lower

BB squat,145×5,150×5,130×8
Smith split squat, 1,5pps 2×12,1ppsx20
SL lying hamcurl, 50×8,41×12,11
Leg extensions, fullmagx11,9 111×12
Seatedhamcurl, fullmagx15, fullmag+15lbsx13

Calves 3set
Core 4set

[William Engström]

yesterdays Upper
Smith low incline,2,5ppsx6,2,25ppsx8,2ppsx10
Incline Machine eccentric, 118×9,111×13
DB shoulder press, 32,5×7,27,5×11
Pullups neutral, bw+15kgx4,bw+10kgx6,bwx13
Cabelrow wide neutral, 82×12,73×15
Cable pullover 2×15
Csr db 2×10 41kg per dumbell

Db Flyes 27,5×12,25×13,20×18
Machine laterals 3×20

6sets tri
6sets bi

[William Engström]

first bb squat in a while, felt decent

[William Engström]

todays lower
BB Highbar squat,140kgx5,120kgx10
Platz legpress 180kgx15 3set
Walking lunges 17,5kg per hand, 2 set 12 steps ish
Leg extensions, 1×12 fullmag+15lbs,1×8 fullmag+27lbs
Seated legcurl, 1x14fullmag,2×12 fullmag+15lbs
Smith stiffleg 3pps 2×10+Drop
45degree back raise bw+60kg 2×15+Drop

Abductor 3×20
Seated Calf raise Machine 4×20
Planks 4x70sek

[William Engström]

yesterdays Upper

BB flat, ,110×6,115×5,100×10
DB high incline, 35×8,32,5×10,27,5×15
Floorpress Cgb, 90×8,80×10
Lat Pulldown, 86×6,77×11,68×13
BB row, 110×8,110×6,80×20
cable pullover, 1×9,1×15
Machine row, 1×10,1×15

laterals, Flyes SS 1×10 1×15 1×20
Extensions,seated db curl, 2×12, 1×15
preacher Curl SA 1×8 1×20 1×15

forearm fluff to end

[William Engström]

todays lower sesh

reverse vsquat, 6ppsx8,6,5ppsx4,5ppsx10
banded legpress 2 purple bands, 250×12,250×11.200×17 , band tension not counted
walking lunges, 16kg per hand, 2 sets, 12 steps per leg
SL extensions,1×12,2×20
DB hamstringcurl, 25kg 3×15
DB Rdl, 1×20 feather,2×20 41 kg per dumbbell
45 degree back raise, bw+45kgx20, bw+45kgx15
SL seated hamstringcurl, 1×12,1×20

3 sets of adductors
3 sets of calves
3 sets of abs/core