Close Grip 8x3 50 kg
These went brilliantly, was super happy with the way they went.
Pin Press 3x6 (60, 70, 60)
Military Press 5x5
Pull-ups 5,5,4,3,4 BW
Dips 9,9,10,10,9 BW
Deadlifts 3x 80,100,110,120, 2 x 125.
Bombed out a bit on the deads, had grip problems and struggled pretty bad early on. I’m thinking that doing deads every other week isn’t going to be enough, so am going to bookend them in somewhere else. Could also be that I did them at the end of the workout instead of the start.
Not an ideal training week, only have 3 days to train, which doesn’t work well for me, due to lots of other things going on. So have to bookend 4 days into 3, but there’s only so much I can do.
Incline 60x30, 70x3, 75x3, 80x3, 85x3, 90x2, 90x1, 80x3x2
Rack Pulls 100x3, 120x3, 130x3, 140x2, 150x1, 155x1, 160x1, 165x1
Front Squat 5 x 3 60kg
Good Mornings 3 x 10 60kg
Bent Row 5 x 5 70kg
Flies 5x10 7.5kg
Abs Circuit
10 min run - 2.3 km
Incline felt pretty good, definitely haven’t lifted that much on it before, so am pretty happy with how it went. Rack Pulls were brilliant, was worried about my grip after yesterday, but didn’t have a problem, although lockout was a bit tough at the heavier weights. Still, just getting used to what I’m trying to do here, workouts need a bit of tweaking, but I think I’ll have that all sorted by the next week, and then hopefully the progress will speed up a little bit.
Lots of time between posts, internet has died, and have been away/sick over the last week or so.
Anyway, here’s my last two workouts
Incline Bench 8x3 55%
Rack Pulls 6x3 (70, 75, 80)
DB Shoulder Press 5x5
Pull-ups 5,5,5,5,4
Dips 5 x 10 (not sure whether I got this or not)
Leg Curls 5 x 10 @ 6
Box Squat Ramp up to double at 130kg, missed the third
Good Mornings 5 x 10 70kg
Seated Row 5 x 5 @ 90kg
Side Raises 5 x 10
Abs Circuit
Was gassed pretty quickly for both lots of exercise, am putting it down to coming back after being sick for a week though. Am immensely sore after the box squats though, even 3 days later.
The back work seems to be getting better, am pretty happy with how it is all panning out right now, all things considered.