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  • Writer's pictureJason St Clair Newman

Workout Diary 16th - 22nd Jan


Tuesday, Jan 18th

Today's session was a bit rushed because of time so no assistance work but got in my three main lifts. When this happens it's not something I stress about, it is what it is, I'm not a professional athlete, and there can be other things in life that need to be taken care of.

Good session though and felt strong.


A1 - Back Squat

3,3,6

88, 101, 113kg


B1 - Bench Press

3 x 8

55, 64, 73kg


C1 - Barbell Row

3 x 8

60kg


Friday, Jan 20th

A1 -Box Squat

3 x 3

42, 53, 63kg


B1 - Bench Press

3,3,8

64, 73, 82kg


C1 - Chins ups

3 x 10

Bodyweight + 1kg


D1 - Barbell Kroc Row

8, 10

Bar + 10kg


D2 - DB lateral Raise

2 x 10

9kg


D3 - Barbell Bicep Curl

3 x 10

20, 20, 23kg


The bench felt good today especially nailing 8 reps on the final set.

I did use some RPR before the last set, whether is psychosomatic or not always feel stronger on the pressing lifts when I use it.


The assistance work today was playing around with different things and a bit of a guns lift with some barbell bicep curls to finish.


Sunday, Jan 22nd


Solid Session today

A1 - Front Squat

3 x 5

50, 63, 76kg


B1 - Barbell Overhead Press

3 , 3, 7

43, 50, 55kg


C1 - Sumo Deadlift

3 , 3, 8

74, 86, 100kg


D1 - DB Bench Press

3 x 10

17.5kg DB's (heaviest I have)


D2 - DB Chest Supported Row

3 x 10

17.5kg


E1 - Suspended DB Incline to Flat Bench Press

4 x 8

Black Bands

17.5kg DB's


E2 - Band Face Pulls

3 x 15

Black Band


F1 - Hanging Knee Raise

3 x 5

Bodyweight


So today was one of those days where energy felt good and was up for a big workout.

The first lifts felt good, and then they played around with some suspended Dumbbell presses for variety and just to see what they were like.

I went from Flat Bench up a notch each set on an incline for each respective set.

Normally you would go the other way so that as you fatigued you could bring in more of the chest to help, but since it was an overhead pressing day I went the other way so less of the chest would be helping as I got to the higher position as it fatigued.

These were something I saw @realmattwenning do for some stability work and copied them.

He used Kettlebells which would work much better, but I didn't have two kettlebells of the same weight so just attached the bands to them.





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