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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