Week 6 light pull day. Nautilus row with 185lb for 4X8, (still pausing at the top), which I managed convincingly this time. Followed with rest-pause sets with 140lb for 15, 8, 8, 8, 8. Another PR on hyper-extensions, bodyweight plus 35kg for 5 rest-pause sets of 22, 10, 9, 9, 9. The stronger I get the more I feel these.


Managed a PR on machine shrugs, did 85kg, 2 & 1/8 plates a side, for 20, 10, 10, 10, 9, retaining great form, pausing at the top. Followed with overhead cable curls with 22.5kg for 20, 11, 11, 11, rest-pause, and then seated rope curls with 17.5kg for 20, 10, 10, 10, rest-pause.


Went onto ab crunch machine with 140lb for 12, 12, 11, and finished with leg press with 100kg for 2X9. Was feeling fresh so I did my neck work today, neck curl with 20kg for 22 reps and neck extension with 15kg for 16 reps.


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Light push day. Facepulls rest-pause with 17.5kg for 5 sets of 20, 12, 12, 12, 12, super tiring, couldn't have done any more on these. Standing OHP with 42.5kg for 4 sets of 9, 9, 8, 8, no PR here, did 40kg for 3 right after finishing to get that extra volume from last week. Funnily enough, I managed machine OHP with 70lb for 16, 8, 8, 8 which I've not done before.


Pec deck with 56kg for 20, 10, 10, 8, 8, extra rep on the final set, and on machine laterals, also getting an extra rep on the final set, hitting 80lb for 18, 9, 9. Finishing with a PR on overhead extensions - 20kg for 5 rest-pause sets of 22, 11, 11, 11, 9.