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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