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  • Writer's pictureJason St Clair Newman

Workout Diary 27th Feb - 5th Mar

Wednesday 1 March

Today's session was a speed-focused session for the bench press, which went well, I definitely do better on fewer reps.

The pin touch press was supposed to be a board press but I don't have access to that so I just improvised with the pins placed 6 inches off the chest. I also put on the fat grips to help with the nagging forearm situation.


A1 - Bench Press

8 x 3

66kg


B1 - Fat grip - Pin touch Press 6 inches off the chest - (No board)

3 x 5

80, 90, 93kg


C1 - Chin Up

6,6,8

Bodyweight with 15kg

Set 1 Semi-supinated Grip

Set 2 - Pull Up - rest pause 3reps (15sec) 3reps

Set 3 - Supinated grip - Rest pause 6 reps. (15sec) 2 reps


D1 - Chest Supported Rear delt raise

3 x 10

4.5, 4.5, 6kg


D2 - Hanging knee raise

15, 10, 10

3kg medal between knees


Friday 3rd March


Friday's session will be a legs and power technique focus.

The leg reps are focused on being fast versus really heavy.

And I am slowly integrating the Olympic lifts into the #SeasonalStrength programme


A1 Box Squat

5 x 5

93kg


B1 - Good Morning

3 x 5 @ 60kg


C1 - Hang Clean and Press

3 x 3

30kg


Sunday 5th March



I had a good sleep today, so was ready to train.

Floor presses felt good today and went through the 100kg mark for 3 today so happy about that. Db tricep extensions still watching I prefer to do this on a decline bench as it puts a slightly different tension on the triceps and keeps it away from a previous tweak I had down in stain training last year.


A1 - Floor Press

1 x 10 @ 30kg

1 x 5 @ 40, 50, 60 kg

1 x 3 @ 70, 80, 90, 100, 105kg

1 x 8 @ 82.5kg


B1 - DB Tricep Extension

3 x 18

11, 11, 15kg


C1 - Chest Supported Row - Fat Grips

4 x 8

17.5kg


D1 - Cable Face Pull

4 x 12

20, 20, 25, 25kg

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