Wednesday 8th February
A1 - Back Squat
3, 3, 5
95, 108, 122kg
B1 - Bench Press
3 x 8
63, 73, 84kg
Ice Pack between reps for 90sec
C1 - Bent Over Row
3 x10
62, 62, 66kg
D1 - Push-ups
2 x 20 Band External Rotations
3 x20
Friday 10th February
A1 - Box Squat
3 x 3
53, 66, 80kg
B1 - Bench Press
3, 3, 6
73, 84, 94kg
Cold hands between sets 90sec
C1 - Weighted Chin Ups
3 x 8
Semi-supinated grip // Neutral grip // Pronated grip
Bodyweight + 5kg
Cold hands between sets 90sec
D1 - Band Pull apart
1 x 100 reps
D2 - Wide Stance Good Morning
3 x 5
50kg
Sunday 12th February
A1 - Box Squat
3 x 5
54, 70, 82kg
B1 - Sumo Deadlift
3, 3, 8
95, 110, 125kg
C1 - Barbell Overhead Press
3, 3, 5
47, 54, 60kg
D1 - Floor Press Dumbbells - Fat Grip
3 x 8
17.5kg
D2 - Landmine Anti Rotation - Hands on the Plate
3 x 8
5kg plate on the end
D3 - Chest-supported Dumbbell Row - Fat Grip
2 x 8
17.5kg
D4 - Incline Dumbbell Bench Press - Fat Grip
2 x 8
17.5kg
Felt strong this week which was great - have used the cold hand method between sets, again not sure if it's a placebo but feels good.
I actually found out that instead of using an ice pack I can use my Kettlebells which are really cold in this winter weather, so it saves me bringing out the pack.
Anyway, solid week of training, my forearm still giving me some issues which is why I added in some fat grip work to try and help there as well.
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