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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