Leg swings, glute activation, hip stretch, band dislocations
High Bar Squat 20kg 2x5, 60kg 2x5, 100kg 2x5, 140kg x3, 172.5kg 4x5
Paused High Bar 142.5kg
Pin SSB Good Mornings 90kg x8, 100kg x8, 110kg 2x8
GHR 3x10
BB Rows 120kg 4x5, 130kg x5
Chins 5x8
Today felt a lot better than last week, hips feel a little tight but atleast my knees are fine now!!
GHRs and Chins are going to have to get some weight added at some point I think, i’ll knock chins up to 5x10, and when I can do all 5 sets consistently i’ll add some. GHRS I put to 10s this week and they felt pretty easy, if thats still the case in 2 weeks I’ll add a little weight.
Dead stop Good Mornings feel horrible, but I can feel them working my entire posterior chain! Aiming to get a lot stronger at these!
CG Bench 112.5kg 2x4
Inc DB Press 40kg 3x8
Side Laterals 15kg 3x8
My right elbow is causing me a lot of pain today, so cut the session short! A drill snagged at work and twisted / jerked my arm, which aggrivated things, and benching tonight didnt help.
Leg Press 240kg x10, 320kg x10, 400kg x10
Single Arm Row Machine 20kg 3x8
Squats felt pretty good today for the first set… I trapped my finger between the bar and the J hook re-racking the weight which sucked!
Paused Squats and Deadlifts were all done beltless.
I’ve ordered some compression cuffs, they’ll be coming next week! Cannot wait, my elbows have been giving me some grief lately, so hopefully these will help a bit.
I dont find my sleeves actually help much… they’re good at keeping the joint warm but theres not much compression where I need it! They should be here Monday
I’ve lost over half a Kilo this last week, which could just be normal variation, but its not gone the way I wanted it to.
I’m going to add a couple hundred calories per day, and see how I go over the next week. I’ll only be making changes on Saturdays / Sundays so I’ve got a full week between changes to see how I respond.
Lazy lifter, banded side steps, band dislocations, glute stretch
High Bar Squat 20kg 2x8, 60kg x5, 100kg x5, 140kg x3, 175kg 4x5
Paused High Bar 145kg 2x5
SSB Good Mornings 110kg 2x10, 120kg x10
GHR 3x10
BB Row 110kg 2x5, 120kg 2x5, 125kg x5
Cuffs came today, and they definately help! Will be changing my training around after this week so that I Bench before I Squat, rather than the other way around… Hopefully this will help aswell.
I’m possibly also going to change to a 4th week Deload, rather than the 5th week Deload I’m running now, I’ve just started week 4 and I’m feeling pretty shot and ready for a rest, but I’ll see how this week goes first, could just be an off day
Feeling really crap today and my elbows are complaining! Very tempted to just deload the rest of this week, give my elbows chance to sort themselves out, and start again from next week with the changed im making.
Decided to hit the deload this week, elbow still isnt happy but I didn’t aggrivate it today, hopefully it’ll be ok next week when the next cycle starts.
Redone the layout of my training so Squat day is after Bench day, also changed my high bar to front squats.
So from next week I’ll be doing:
Mon - DL
Tue - Bench
Wed - Front Squat + light DL (like 65%)
Thur - Rest
Fri - Bench
Sat - Squat
Sun - Rest
The focus of todays session was to work on my Deadlift form, I worked out what felt the best, recorded every set and watched them back between sets. Decided to pull a moderate single to finish off, to see how it felt / moved. Hips higher felt good, althought it moved slower than 180kg usually does (beltless may have contributed to that).
