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  • Writer's pictureJason St Clair Newman

Training Log - March 22nd-26th

Going into the 5th week of the programme all is going well - seeing good progress and starting to notice the strength improvement on the heavier weights.


Wednesday, March 22nd

Fast Bench today and a PR on the close grip bench - Good day all round!


A1 - Bench Press

8 x 3 @ 66kg


B1 - Close Grip Bench Press

3, 1, 1, 1, 3, 3

80, 90, 95, 100, 105, 108kg (PR)


C1 Chin up - rest pauses

3 + 3 Semi-supinated grip close

Bodyweight+ 24kg

3 + 3 Semi-Supinated wider grip

Bodyweight + 24kg

3 + 2 Wide Neutral grip

Bodyweight + 24kg


D1 Chest-supported Rear Felt Raise

3 x 10 @ 7kg


D 2 - Spread eagle sit-ups

10, 10, 9 @10kg



Friday, March 24th


Strong Box squatting day still using the 5,4,3,2,1 method

A1 - 5, 4, 3, 2, 1

115, 118, 122, 125, 135kg


B1 - Hang Clean and Press

4 x 4 @ 42kg


C1 - Good Mornings

3 x 3

65. 70, 75kg


D1 Db Lu Raises

3 x 12 @ 5kg



Sunday, March 26th

Another day for some PR


A1 - 2 Board Press

5, 3, 1 @70, 80, 90kg

3, 3, 3, 3, 5

100, 107, 115, 117 (pr) and 94kg


B1 - Incline Close-grip Bench Press

3 x 5 @ 70, 80, 85kg


C1 - barbell Row

3 x 12 @ 65kg


D1 Bent Over Rear Delt Fly

3 x 8 @ 8.5kg


D2 - YTW

1 x 12 @2kg





Another good week of training under the belt, this is the first week where strength wise the bench press strength is feeling like I am getting somewhere.

Hit a few PR's which in the greater world of lifting are nothing special, but then the only person I am competing with is myself each week to get better and that's what matters, at 48 years old my heaviest days of lifting are behind me, but I am determined to hit my goals for myself whenever they may be.
I don't have a date on them, but they are written up on the wall - you may notice in the videos the white sheets on the #triplejgaragegym wall as a reminder for myself every time I walk in where I am trying to get to.

Consistency has been great haven't missed a session and as many top coaches will state consistency is one of the number 1 keys to success.
if you don't show up how can you get better?

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