Name: Playbook - Russel Orhii - W5/D2
Uploaded: 2022-01-24T19:43:07.823Z
Duration: 45 min
Description: W5/D2

Orion

Victor

I was exhausted but back pump was worth it

Neill

Julian Diehl

Dang coach I dead went yesterday I forgot to take the flick!

Daniel

- Deadlift 
- Deadlift
- Bench 
- Close grip bench 
- Pendlay row 
- DB flat bench
- Machine row
- DB chest fly 
- DB row 4X8

Conventional Deadlift 90% of 1rm

Conventional Deadlift 80% of 1rm

Barbell Bench 75% of 1rm

- Start by lying down with hands close together on the barbell
- Lower weight down until it taps your chest
- Extend arms straight back up

Close grip bench press 55% of 1rm

Pendlay Row

Flat DB Press

Row Machine

Incline DB Chest Flies

DB Rows

W5/D2

Jeremy

Troy

Oliver

W1/D1

Pablo

Jaylen Garcia

Dips were hard, a modification would have been great. Otherwise amazing

Antonia

W1/D2

Karlis

Justin Battles

W1/D3

Sorry 😣 I meant to leave 5 stars. Thank you for the fast and effective upper body. 🙌🏻

Dorene Stretar

W1/D4

Weiming Tan

Carlo

W2/D1

This was a great burn!!! Especially the super set💪🏾

Stan

This workout will cause injurys forsure shoulders have been nonestop hurting on this program

Bryan Mast

W2/D2

I can’t feel my shoulders 🥴… what a crazy burn!!! DAMN!

First time feeling cramps in my traps  😂😂

Front delts feel fried 😮‍💨 Arnold 🅿️ress is a new one for me

W2/D3

photoshopped pump, thats what this gives you. insane 10/10

Crazy pump not the biggest fan of skull crushers in general (former pitcher with inflamed elbows) everything else was fuego.

William

W2/D4

Jorge Gomez

W3/D1

Armando

W3/D2

Richard Reyes

Never judge a book by its cover! This workout looked simple but beat my a$$

Mike

W3/D3

Liam

Ki’Anna

W3/D4

muhimn muhaned

W4/D1

Deadlift was amazing. 

🅿️R alert !!!

Hit a conventional deadlift pr 😮‍💨

W4/D2

Idk why I decided to do some tempo high bar squat but it moved nicely.

W4/D3

I hated arm day because I never got pump now I love that shit 🥰

This was a proper sesh.
I see some growth

W4/D4

W5/D1

Shoulders feel strong. Shoulders feel 🅿️umped

W5/D3

I love the quick arm day the pump was just enough if you push yourself

W5/D4

Decided to send it and go for triple set of my old 1rm

Nathaniel

The weight is starting to feel comfortable on my back💯 And am hitting depth now 👌🏽🔥

W6/D1

So from the start my PR was 260kg on deadlift but today the weight was feeling light that I hit 260kg for a double.🔥🔥. So I guess it ain't a PR no more 👀🤷🏾‍♂️

W6/D2

Back was super tight but I still go through it. Shoulders felt nice too

Any potential addition to warm up routine ?

W6/D3

Isaac

Endo pump helped give my the juicy arms today!

W6/D4

W7/D1

was there supposed to be db rows twice? regardless feeling strong

Deadlifts are insane rn and the back pump is 🤌

W7/D2

W7/D3

Dang I forgot to send me picture coach but I got better.

W7/D4

Okay sh*t. I hit 260kgs although depth wasn't as it should but I hit a PR 

LRTS GOO!!! 
Strength definitely increased

Squats were always a weak point in so glad I’ve had a huge jump :)

W8/D1

,my hamstring for some reason are done.

But 260kg for 2 Pr all the way

CNS was fried I’m satisfied with my deadlift results. My friend purposefully mis loaded the bar to have 485 and I got it off the floor 😭

W8/D2

W8/D3

And we done !!!!  Let's gooo 
For sure there has been a huge amount of strength gains

W5/D2

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