19th Novemeber - Rest day
Week 1, Day 4 - 20th November
2 early nights and a rest day has gotten me over 95% of this crappy flu that seems to have hit everyone. I find im recovering from the AM sessions no problem and i find it makes me more awake and alert during the day also. The evening session today was decline press from pins, im really undecided about this exercise. its been in my split as a second pressing exercise for 2/3 months and i just dont find i can get comfortable with it. some days i get the set up really tight and feel strong and other days i just cant get the positioning right. As a result ive been stalled on it for quite a while now. Ill give it a few more weeks but may be time to sub it out for regular decline press or simply another regular bench workout.
AM Session
Squat - 3 x 5 - 100kg
Bench Press - 3 x 5 - 70kg
Deadift - 3 x 5 - 120kg
PM Session - Layer Workout - Decline Press from pins
Push Press Activation - 5 @ 75kg, 4 @ 77.5kg, 3 @ 80kg, 2 @ 82.5kg, 1 @ 85kg
Decline Press from pins (1-2" above chest) - 1RM ramp up to 125kg, thren 14 singles @ 110kg in 7 mins
Incline Dumbbell Press - Max reps in 5 minutes - 30kg DBs - 44 reps
Chin-ups - 10, 10, 10, 10, 10
50 bodyweight tricep extensions
DB Squeeze Carries - 12.5kg - 3 x 1 minute rounds, max distance
- Reverse Crunches during rest periods
Week 1, Day 5 - 21st November
AM Session
Squat - 3x5 @ 100kg
Bench Press - 3x5 @ 70kg
Deadlift - 3x5 @ 120kg
PM Session - Layer Workout - Deadlift
SGHP from hang activation - 5 reps @ 65kg, 4 @ 67.5kg, 3 @ 70kg, 2 @ 72.5kg, 1 @ 75kg
Deadlift - 1RM Ramp up to 200kg, then 11 singles @ 180kg in 7 mins
Front Squat - Max reps in 5 mins @ 80kg - 24 reps - 3 more than after my squat workout a few days ago
50 bodyweight tricep extensions
Farmers Walks - 27.5kg DBs - 3 x 1 minute rounds, max distance
- Reverse crunches during rest period
200kg went up really quite smooth which im happy about considering ive tweaked my DL form lately and its only 5kg of my PB. Ive brought my feet a little closer in and need to focus on engaging my hamstrings more by pushing my hips back more. Beforehand i was using ALL lower back in my deadlifts and while its left me with a strong back it seems im never to going to progress past a 205kg DL using that shodd, dangerous form and i would like my back to still be in one piece a few years down the line too. The AM sessions are really helping with this, now when i deadlift my thought is to bring the bar in to my hips rather than pull it up off the ground.
Grip failed on farmers walks twice. A whole callous ripped off my hand during the density work on deadlifts, which made the farmers walks interesting and also meant i had to spend 5 mins cleaning blood off the bar lol