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  • Writer's pictureJason St Clair Newman

Workout Diary March 14th - 19th

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


I enjoyed today's session - a bit of makeshift board press but it worked I thought. Overall the programme is going along nicely with just one nagging forearm situation that doesn't hurt on anything I do, which I think I will try to get sorted with some acupuncture. 110kg felt comfortable on the press in terms of I could get that 5th rep.






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