So heres fridays workout.
10 min dynamic flexibility warm-up
squats 3x5 50kg
split squats 3x8 bw
deadlift 1x5 60kg
lowered the wights on squats so i could reinforce my improved technique with a bit of weight on.
split squats instead of bench because my shoulders were beat-up from tennis and i wanted to try some single leg work on recommendation of my tennis coach and mike boyle’s book.
i lowered the weight on the deadlift because i havent had a chance to video them yet and didnt want to put myself at risk of injury as there is a high chance i am not doing them correctly based on my limited experience and non-existent coaching on it, but i am going to thoroughly go over the deadlift chapter in starting strength and watch some videos if i can find them.
Any good deadlift videos you guys can recommend.
Okay this is todays workout
10 min dynamic flecibility warm-up
squats 3x5 60kg
press 3x5 31kg
hang clean 5x3 42.5kg
videod my squats again today and will upload a video so you guys can critique my form as i am still not concrete on whether i am doing it right.
i am using 1kg jumps for this now as 2.5kg would be too much.
hang clean - i managed to watch a good few videos on the technique for this lift which helped a lot and i found that i could use a lot more weight. i will post a video of these as well because again im not 100% sure i am doing it correctly.
todays workout
squat 3x5 70kg
bench press 3 sets went 5/4/3 42.5kg
deadlift 1x5 90kg
squats felt good and i defintely think my form is a lot better than the last time i did 70kg.
bench press was very tough but i made sure i was using proper technique this time as the last time i managed 3x5 42,5kg i was bouncing the bar off my chest.
i intended to go for 100kg on the deadlift today and 90kg was going to be my last warm-up set but the weight felt as heavy as i could manage without sacrificing form.
Although the weights have not progressed as much as i had hoped i am happy with my form on all the lifts and realise that less weight with good form is FAR better than more weight and poor form.
havent been able to train last couple of days as i strained my lower ab playing tennis on friday.
wednesdays workout
press 3x5 32.5kg
hang clean 5x3 45kg
squat 3x5 71kg
felt really weak at the start on the squats and i was just going to miss them because i couldnt even manage 3 reps with 60kg but i was so fired up after getting 45kg on the hang clean i just did the squats with a 1kg increase.
todays workout
squat 3x5 75kg
bench press 3x5 45kg
deadlift 1x5 100kg
100kg on deadlift!!! felt awesome, felt very tough but in a good way if that makes sense.
sqauts were good apart from the last set where i wobbled forward on the 4th rep but managed to quickly regain balance and pulled through the 5th.
bench press is still pretty weak but its a PR for me so im very happy.
todays workout was very good and i owe much of the credit to Mike Robertson’s article “6 ways to a killer workout” it really helped especially the green tea pre workout and muisc during it.
