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  • Writer's pictureJason St Clair Newman

Training Log - March 27 - April 9th

It's been a busy Easter break but I have been getting regular sessions in and seeing good results.


Wednesday 29th March

Had a pretty wicked Sinus headache today, but as with everything sometimes just doing something helps.


A1 - Bench Press

8 x 3

66kg


B1 - Db Tricep Extension

2 x 8

17.5kg Fat Grips


C1 Pull Downs

6, 8, 4

70kg


D1 - 2-Arm DB Clean

2 x 10

15kg


E1 - Russian Twist

3 x 10

5kg


Friday 31st March

Deadlift day, still only doing these every third week, small progress but that's fine, as it's not the focus of this programme.


A1 - Sumo Deadlift

6 x 2 (Wave set)

114, 120, 127, 120, 127, 135kg


B1 - Push Jerk

5 x 1

40, 44, 48, 52, 56kg

Note: still keeping these light, not too fixated on shifting a lot of weight.


C1 - Wide Stance Good Morning

5 x 2

66, 70, 74, 70, 77kg


D1 - Db Lu Raise

3 x 12

5kg plates


E1 - Hise Shrug

1 x 12

77kg

(this was more of a play-around to check this form of shrug out)


Monday 3rd April

Shifted the Sundays session today, as I had a fun day out with my Son, and wasn't going to cut it short for a session - Priorities!


A1 - 2 Board Press

5, 6 x 1, 1 x 3

70kg, 80, 90, 100, 110, 120, 125kg(PR), 100kg


B1 - Incline Close Grip Bench Press

2 x 3

90kg


C1 - Barbell Row

4 x 10

70kg


D1 - Bent Over Rear Delt Fly

3 x 8

8.5kg, - 7.5kg (slowed the rep down to take the momentum out of it


E1 - YTW

1 x 12 - 2kg


F1 - Hanging Knee Raise

3 x 10


Wednesday 5th April

A1 - Bench Press

8 x 3

68kg

Note: Shifted the Dynamic day weights up 2kg, as I was coming off the bench


B1 - Db Tricep Extension

2 x 8

17.5kg (Fat Grips)


C1 - Pull Downs

8,8,6

70kg


D1 - 2-Arm Db Cleans

2 x 10

15kg


E1 - Ab Roller

3 x10


F1 - Zottman Curls

2 x 6

4, 5kg

Note: testing forearm response


Friday 7th April


A1 - box Squat

5,4,3,2,1

120, 125, 132, 140, 150kg(PR)

Note: Squat felt good today, Back feels stronger


B1 - Push Jerk

4 x 3

30kg


C1 - Single Leg RDL

3 x 3

10kg

Note: Shifted to these today, my back felt tired after the Box Squats, and didn't want to push it on heavy Good Mornings


D1 - Db Lu Raises

10, 8, 8

10kg


E1 - Seated Db External Shoulder rotations

2 x 10

4kg


Sunday 9th April

Deviating from the programme as set out, and using Isometrics at the sticking point Versus Pin Presses. I want to see if this helps my forearm issue at the moment.

I am warming up with Pin Presses though.

The tested Isometric weight at the weak point was 160kg.

The target in the next three weeks is to try and get that weight to shift off the pins.


A1 - Bench Press Isometric - sticking point


Warmed up with Pin presses

was able to get up to 150kg for 1


Main set

4 x 3 x 5s

160kg (wasn't sure if I went too heavy after the warm-ups so reduced next set)

155kg (lifted off)

158kg (lifted off)

160kg


B1 - Barbell extensions on Floor

3 x 8

30, 37, 40kg


C1 - Kettle Bell Row

2 x 10

20, 24kg


D1 - Front Plate Raise

2 x 10

15kg


E1 - Cable Face Pull

3 x 10

27, 30, 30kg





Isometrics went well, 160kg is the right weight.

Looking forward to seeing how these work for me.


The bench is feeling strong, the only issue is the forearm which doesn't hurt in my exercises.

This is the last 3 weeks of the programme so I am interested in seeing where I end up come testing time!




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