Massive PR on the leg press (deadlift stance) which Im crediting with my recent speed increase on the deadlift! The last few weeks the weight has been flying off the floor!! Happy days
One thing Iv learnt so far with this volume is that my elbows dont appreciate low bar squats twice a week, iv had to widen my grip an inch or so to stop them aching!!
Salt bath and foam rolling tomorrow morning, try loosen myself up a bit! 6 week out baby, woooo!
I’m happy with todays session! Benched 3 times this week so it wasnt an amazing session because Im feeling a little tired, but Im still making progress!
Dropped the elbow sleeves which felt a little off, but I’ll get used to it! Need to worl on keeping myself tight, I recorded my bench set and I looked loose.
Bench today was done TnG, but the 7th rep on my 3rd set was done with a 3 sec pause. More than happy with my progress so far, and quite excited for the next few weeks!
Simple session today, very pleased with my amrap, that puts me on target for a 240kg attempt at my meet if all carries on going well!
Bar slipped slightly unracking my 5th set which tweaked my elbows! Covered them in deep heat and all feels good now, hopefully iv gotten away with it! I’ll see how they feel tomorrow.
Paused deadlift weight I was unsure about as I havent done them for a long time, i’ll keep adjusting the weights until I find where I should be on them.
Chest supported row 3x10 @ 45kg per arm
Smith OHP 10, 10, 7 @ 70kg
DB Hammer curls 3x10 @ 20kg
Machine flys 3x12 @ 60kg
Reverse machine flys 3x12 @ 52kg
Rep PR on bench, Wasnt expecting to get all 8 reps at 115kg (6-8 set) but managed it with a paused last rep and a couple in the tank, more than happy with that!
Yea I’m hoping so mate, my bench has come on leaps and bounds these last few months. Its a surprise really because I’ve always struggled to get my bench up!
Going well so far. Military press is OK, no flare up after. Keeping up the rehab exercises, and I’m definitely going to stick with DB bench for a cycle and cut out curls just to be safe.
Leg press 4x25 @ 120 / 160 / 160 / 200kg
Back raises 4x10 @ 30kg
Decided to do some high bar stuff after my amrap just to give my elbows a bit of a break. Felt weird, i struggle to find a comfortable bar placement with high bar… I just dont have the traps for it!
DB Rows 3x6 @ 50kg
Smith OHP 3x6 @ 80 / 82.5 / 85kg
Pulldowns 3x6 @ 12 plates
Feeling tired today, its been a long weekend of not enough sleep and food, felt sluggish all day and it shower at the gym! I got within the rep range set so it wasnt overly bad, but I wanted 6, 6, 5… ah well, those are now my targets for Fridays bench session!
Early night tonight and pack some extra food in, and I should be back on track for tomorrows Squat and Deadlift session!
