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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