Finishing up week three and heading into the fourth week of the programme.
Enjoying the learning process and getting stronger at the same time.
Hitting some new numbers each week, and just building week by week slowly #seasonalstrength
Wednesday 15th
A1 - Bench Press
8 x 3 @ 60kg
B1 - Close Grip Bench Press
4 x 5
@ 70, 80, 90 100kg
C1 Chin up
8, 7, 7
4 + 4 rest pause 15 sec
4 + 3 Wide Neutral grip
4 + 3 Supinated grip
D1 - Chest supported Rear Delt raise
10, 10, 9
7.5, 7, 7kg
D2 Standing Landmine Rotation
2 x 10 @ 5kg
Friday 17th
A1 - Box Squat
5, 4, 3, 2, 1
112, 115, 120, 125, 130kg
B1 - Hang Clean and Press
5 x 3 @ 42kg
C1 - RDL
2 x 3
100, 110kg
Hook grip Cluster sets 1+1+1 with 30sec rest between reps
Sunday 19th
Today was the exercise changeover, nice to start some different exercises beginning with a Board press which I had never done before. Very much a #powerlifting exercise but still a good one to learn and gain from.
A1 - 2 Board press
3,3,1 @ 70, 80, 90kg
5, 5, 5 @ 100, 105, 110kg
1 x 8 @ 90kg
B1 - Incline Close Grip Bench Press
3 x 8
60, 65, 67kg
C1 - Barbell Row
2 x 15 @ 60kg
D1 - Bent over rear delt fly
2 x 10 @ 6.5kg
E1 - YTW
1 x 12 @ 2kg
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