Deads:
70kg x 3 (x2)
120kg x 3
140kg x 2
155kg x 3 Add belt
175kg x 3
200kg x 5
Rev band deads: Green band
230kg x 2
250kg x 2
260kg x 1
Shrugs:
100kg x 15
115kg x 15
130kg x 16 <~~~ this was finger tips by the end
Comments
Short and sweet today, my lower back is trashed from sitting at shit lecture tables for 3 days straight, fatgiued so quickly on the band deads.
BW was 210 this morning - still on the same belt notches as 200…so something must be working.
Oh and my green bands are totally different calibrations - might need to get another one.
Bench:
60kg x 5
80kg x 3
100kg x 2
110kg x 2
117kg x 2 (x3) <~~~ 9’s solid but no more than 1 rep left in the tank
117kg x 2 <~~~ 9.5 - right on the limit for today.
Chins:
5kg x 50
Floor press:
70kg x 5
100kg x 5
110kg x 5
110kg x 4
100kg x 5
70kg x 20
Shoulder stuff and planks
Comments
Happy with that - bench felt solid, reps are still paused for a couple seconds, coming along nicely now. First time in a year or so for the floor press - fairly pleased, will work up to a top set of 5 next time.
foam roll
t-spine mobility
band distraction - hips and shoulders
MP:
Bar x 10
40kg x 5
60kg x 3
70kg x 3
75kg x 3
CGBP: fat gripz
60kg x 3
80kg x 3
100kg x 2
105kg x 3 (x4)
1 arm row / band pushdowns:
35kg / Green x 20 (x4)
Comments
Shit day at work, too little in the way of sustenance…solid work still - press was easy, benching was tougher - the additions of the floor press earlier in the week really hit my triceps.
Finished with loads of band work on my joints, foam rolling etc - more of that tomorrow and a rest day.
The safety bar is a bitch isn’t it?! I’m loving it at the moment though - using it for squatting assistance and good mornings and it seems to be doing great things for my squat and deadlift.
Deads:
70kg x 3 (x3)
120kg x 5
145kg x 5
165kg x 5 Add belt
185kg x 5
Reverse band deads:
210kg x 2
230kg x 2
250kg x 2
260kg x 2
Shrugs:
100kg x 15
115kg x 15
130kg x 15
Ab roll outs:
BW x 10 (x4)
Comments
Pretty good session - worked on form a bit more for a change, the deads felt easy apart from having to get used to lifting in a belt again, felt sick from the pressure haha
[quote]Element_26 wrote:
The safety bar is a bitch isn’t it?! I’m loving it at the moment though - using it for squatting assistance and good mornings and it seems to be doing great things for my squat and deadlift.
Strong pressing too there mate.[/quote]
yeah, it was a big shock to the system!! will be using that for a while to a box whilst I continue to fix my fucking knee.
SSB Squats: High box 1" above //
bar x 5 (x2)
70kg x 5
90kg x 5
100kg x 5
110kg x 3 (x2) Free squat
70kg x 8 (x2)
GHR / Plate twists:
10kg x 8 / 10kg x 10 (x2)
5kg x 10 / 10kg x 10 (x2)
GMs:
70kg x 3
100kg x 3
115kg x 3
130kg x 2
140kg x 1
155kg x 1 PR
110kg x 5
TKEs: supersetted with planks
Green x 25 (x3)
Comments
Good sesh again tonight, things are going pretty well at the minute…Squats felt ok on the knee, free squats felt better than the box work.
GHRs were very tough with the 10kg plate, good thing though - so more of that. PR on the GM - good depth too although my knees bent a little on the top set, so dropped it back after that.
foam roll - 20 rolls everywhere
hockey ball - glutes, hips, calves
band work
Deads:
70kg x 3 (x2)
90kg x 3
120kg x 3
165kg x 5 Belt on
185kg x 3
210kg x 3 <~~~ fairly comfortable, could’ve pushed for 5 if truly maxing.
Reverse band deads:
230kg x 2
255kg x 2
265kg x 2 PR
Shrugs:
100kg x 15
115kg x 15
130kg x 14 <~~~~~ grip was fried after the deads
Front squat holds:
120kg x max
170kg x max (x2)
Comments
Done. Pretty decent session - took a little longer than normal, but I was working with someone else today for a change.
Overall felt pretty strong on the pulls - more in the tank on 210. Reverse bands…1st rep @ 260 was fairly comfortable, the second was a proper grinder - but managed to finish the lift ok.
Just some recovery stuff today - tons of rolling, hockey ball, band traction - not feeling too bad overall.
There is a regional comp coming up in 3 weeks, going to try some heavier squats tomorrow and make a decision early this week on whether to enter or not.
The aim would be the qualifying total for the nationals @ 93kg. BW this morning was 211/95.8…
Squats: SSB, beltless
bar x 3 (x2)
70kg x 3 (x2)
90kg x 3 (x2)
100kg x 2
110kg x 2
120kg x 1 regular bar, belt
140kg x 1
160kg x 1 (x2)
170kg x 1
180kg x F
GHR: walking lunges inbetween sets
10kg x 8 (x4)
some TKEs
Comments
Left it at that for this morning, strange session really.
Squats were meh - knee hurt on and off - 170 was the easiest/ best of the lot, so the continuing soreness could be down to form issues - either way I am at the doctors tomorrow for an assessment. To go forward with the comp I need to squat at least 180 to have a chance of making the required total…at this stage I doubt I’ll enter.
On the positive side, considering I havent squatted anything over 100-110 is 2 months the 170 was easy. I need a plan!!
Bench:
60kg x 3
80kg x 3
90kg x 2
100kg x 2
110kg x 2
120kg x 2 (x3)
Chins:
7.5kg x 50
Floor press:
70kg x 5
90kg x 3
100kg x 3
110kg x 3
120kg x 3 (x2)
100kg x 7, 6
Is, Ys, Ts:
5kg x 10 (x2)
5kg x 8
Comments
Very happy with the benching tonight - top sets were pretty much PRs for reps and sets together! Chins were easier this week - so up the weight next time.
Floor press was much tougher following heavy bench - solid work, really feel these on the triceps - a keeper.
Update on the knee - see a proper sports physio, who works with athletes etc next week…starting with a 45 minute assessment - fingers crossed…
BW was 211 yesterday - maintaining at this level for now.
