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  • Writer's pictureJason St Clair Newman

Training log April 10th - 23rd



Wednesday 12th

I had a rubbish sleep last night but was overall happy considering that.

As I always say, consistency is the key - even though I ended up with a Pb on my close grip bench, which was also the same weight I had tested in January with my regular bench press.


A1 - Loaded Chest Stretch

3 x 30sec

15kg


B1 - Isometric Bench Press in the Low sticking point position

3 x 3s (3)

The weight I used was 130kg


C1 - Bench Press // 2 wide, 1 medium, 2 close

5 x 3

70kg


D1 - Close grip bench

3 x 1

80, 90, 100kg

1 x 3

110kg


E1 - Lat Pull Downs

8,8,7

70kg


F1 - Prone Incline Db external Shoulder rotations

2 x 10

1.5kg


Friday 14th April


A1 - Box Squat

5, 4, 3, 2, 1

125, 130, 140, 150, 160kg


B1 - Hang Snatch

3 x 3

20kg Bar


C1 - Good Morning

3 x 3

65kg


D1 - Seated DB external Shoulder rotation

3 x 8

4, 5 kg


E1 - Hanging Knee Raise

3 x 10


Sunday 16th April


A1 - Bench Press Isometric High sticking Point

3 x 5sec (4)

160kg -Very tough but I felt like this was getting that little bit stronger


B1 - Barnbell Tricep Extensions on the floor

3 x 5

43, 43, 45kg


C1 - Bent over DB Row

3 x 10

24kg


D1 - Front Plate Raise

3 x 10

15kg


E1 - Cable Face pull

3 x 10

31kg


Wednesday 19th April


A1 - Loaded Chest stretch

3 x 45sec

15kg


B1 - Isometric Bench Press Low sticking point

3 x 3s(3)

130kg


C1 - Bench Press

5 x 3

70kg


D1 - Close Grip bench Press (NEW PR)

1,1,1, 1, X

90, 100, 110, 115(PR) 120 (Missed)

I thought the 120kg would go up but not quite there - set up was rubbish though


E1 - Lat Pull Downs (2sec holds at bottom position)

8,8,5

70, 70, 73kg


F1 - Box Squats

5 x 2

90kg

just focusing on technique


Friday 21st


A1 Sumo Deadlift

5 x 2

140kg

Cluster sets (weight felt comfortable)


B1 - Hang Snatch

4 x 2

30, 40, 40, 40kg


C1 - Wide Stance Good Morning

4 x 3

70kg


D1 - DB Lu Raises

3 x 10

10kg


Sunday 23rd

Big session - the 160kg came off the pins for 2 REPS!!! was super stoked and went up to 165kg which didn't move at all.


Today I added in some straight-arm pull-downs to really focus on my Lat strength with that movement. One of the issues I have when unracking bench presses is getting it out with the right amount of tension and not losing my set up this is from advice from Tom Shepard @phoenixperformancetraining - an extremely knowledgeable coach and powerlifter.


A1 - Straight arm pull down

8, 5, 3

20, 25, 30kg


B1 - isometric Bench press high sticking point

3 x 5s(4)

3, 3, 1, 1

100, 120, 140, 150kg

2

160kg

3

165kg


C1 - Barbell tricep extensions on the floor

2 x 3

50, 52kg


D1 - Bent Over Db Row

3 x 12

24kg


E1 - Front Plate Raise

2 x 10

20kg


F1 - Barbel Bicep Curl

Not normally something I would do, but I watched a useful clip from Dr Kelly Starrett @the ready state on how this particular movement and how you hold the bar may help with elbow issues.

I've placed it in the programme to see what comes out of it.



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