15 min summit trainer
10 mins stretch/ traction - full body
Bench:
110kg x 3 @ 8
120kg x 3 @ 8/8.5
125kg x 2 @ 9
115kg x 3 @ 8.5
CGBP: fat gripz
100kg x 3 @ 8
110kg x 3 @ 8.5
95kg x 3 @ 7.5/8
95kg x 3 @ 8
100kg x 3 @ 8
100kg x 3 @ 9
MP:
50kg x 6 @ 7.5
60kg x 6 @ 8
65kg x 6 @ 9
55kg x 6 @ 9
Lat work
10 mins - treadmill
Just squeezing in a couple session of what I can until Monday - then I am off to London for a week of exams…stress levels at warp speed…
Benching felt great - even considering it was before 8am haha There is 3 or 4 reps on 125 with a spotter at my usual place, the bench at the commercial gym is very slippy and I lose my arch whenever I start to strain…oh well. Lower back is aching from deads/ GMs yesterday too - hopefully get something in tomorrow/Mon, if not just some random accessory stuff.
4" deficit pull: belt on
160kg x 3 @ 7.5
180kg x 3 @ 8
200kg x 3 @ 8.5/9 belt off
160kg x 3 @ 8, 8
Speed pull vs band: light band
120kg x 1 (x6)
Short and sweet - deficits felt pretty strong today, didn’t want to push it too far after having a sore back for the past 2 days. Although the 200 was @ 9, it wasn’t a very tough 3rd rep - I think 205 is probably there when fresh which would be nice.
Took the belt off for the speed work, kept rest to 30 secs between reps and the speed soon declined. Not back in to the gym until Friday now.
Deads:
70kg x 3
120kg x 3
170kg x 3 add belt
190kg x 1
210kg x 1
230kg x 1
200kg x 3 belt off
170kg x 1 (x3)
Bench:
60kg x 3 (x2)
80kg x 3
100kg x 2
115kg x 1
125kg x 1
135kg x 1
Chins:
BW x 5 (x5)
Roll outs:
BW x 8 (x5)
Just a little something to break me in after a verrrrrrrrrrrrrry long week and no sleep. Felt pretty good, back at it properly from Sunday - for a week, before I am on holiday for another week haha
Rev.band press: mediums
150kg x 1
160kg x 1
170kg x 1
180kg x F
Floor press:
100kg x 3 @ 8
110kg x 3 (x3) @ 9
Chins:
BW x 6 (x6)
Decided just to try some high frequency stuff on anything I fancy for this week - will re-start the cycle proper after my holiday. Benching felt pretty strong actually, the 140 touched the safety pins slightly, but didn’t put me off too much…it was an easier rep then last time anyway!
Got greedy with the 180 reverse band, wasn’t far off getting it but never mind.
Looks like you’ve coped with the stress of a busy exam week much better than I did with a very busy work week; my training has gone to hell.
Very, very impressed with that pull mate - you’re streets ahead of me at the moment. Going to have to knuckle down, and maybe read up on the RTS methods!
