Woke up this morning feeling alot better, so thought id train…warm ups felt great, did an extended one to really loosen up - within 3 sets of squats my quads and left side of lower back cramped/ strained…working sets felt shite as a result, grinding reps - so cut it short.
Might do some light cardio this afternoon or just leave it at foam rolling/ stretching.
Bench:
bar x some
70kg x 5
90kg x 3
100kg x 5 (x3)
80kg x 3 (x3)
A1: Inc db press: 30kg x 8, 8, 8;
A2: BW Chins: 6, 6, 6;
B1: Squats: 60kg x 5, 80kg x 5, 5;
B2: Push press: 60kg x 5, 80kg x 3, 3;
Comments
Whatever I’ve got, I am suffering with it - feel weak as anything and generally rubbish…just got to tick over til I can get rid, so frustrating!!
Deads:
60kg x 5
100kg x 5
140kg x 2
180kg x 2
200kg x 2 (x3)
SLDL:
160kg x 3 (x3)
A1: landmines - 40kg x 8, 8, 8;
A2: Band GMs - Green x 8, 8, 8;
Cardio:
25 mins - x-trainer.
Comments
Had to work off some horrendous doms…2 weeks off has killed me haha, seems to be getting better though, fingers crossed for some squats tomorrow! Will aim to start smolov by end of the week/ next week.
Squats:
70kg x 5 (x2)
110kg x 3 (x2)
130kg x 3 (x 3) Add belt
150kg x 2 (x3) Remove belt
110kg x 8 (x2)
Banded KB Swings:
40kg x 8 (x5)
superset with:
Ab roll outs:
BW x 8 (x5)
Comments
Squats felt tough tonight, guess it’s to be expected from yesterdays deadlifting…kept it lightish to work on doubles etc - the reps at the end killed me haha
Bench:
60kg x 5 (x2)
80kg x 3 (x2)
100kg x 3
110kg x 1
120kg x 1 slighshot
130kg x 2
140kg x 1 (x2)
130kg x 2 slighshot off
110kg x 2 (x2)
Circuit 1:
A1 - Incline bench: 70kg x 8, 8, 8;
A2 - Dead stop row: 42.5kg x 10, 10, 10;
A3 - Weighted v-ups: 15kg x 10, 10, 10;
Circuit 2:
A1 - Push press: 60kg x 6, 6, 6;
A2 - db side raise: 10kg x 10, 10, 10;
A3 - Plank: max, max, max;
Comments
Benching sort of went to plan - the 140 reps weren’t pretty, I had hoped to double these based on my pre-break numbers…not to be though. Finished up with some fast work with my dad - straight through, no breaks.
[quote]Element_26 wrote:
Strong benching - interesting to see that you’re using the slingshot. Do you find it changes the groove of the lift at all?[/quote]
completely! Benching raw is quite different - even to the slingshot, it forces pure tucked elbows (I normally flare slightly)…still, lets me handle heavier weights than I can push by myself.
I suck at bench, I can’t seem to increase it - so I am doing some slingshot stuff and hopefully some boards to handle heavier weights…well, thats the plan!
Hmmmm, seems like it might be a less time-consuming alternative to pissing about with a bench shirt on the weeks where I don’t want to be wearing it, or if I cycle in some speed benching with weights I can’t touch with.
Handling some heavier loads should help your bench; what’s your sticking point/other weaknesses at the moment?
Comments
This was tougher than I was expecting this morning…doesn’t bode well I think it was the fact I am not used to repping much over 5 - so if anything, this will do me well to do something different for a while…
SLDL:
60kg x 5
100kg x 5
130kg x 5
150kg x 5 belt on
170kg x 3
180kg x 3
190kg x 3 ( 10kg PR)
200kg x 2
misc:
calf work - somexsome
mobility x 20 mins
Cardio:
25 mins x-trainer
Comments
Finished work early, wasn’t feeling too bad - so thought I’d hit some SLDL - smashed my 3 rep PR, also the 200 is an all time PR…felt easy too! I’m gonna regret it tomorrow!! haha
Been a while since I’ve dropped in here. Glad to see you’re putting in some excellent work! I’ve found that reverse band pressing has helped my bench. You get used to handling heavier loads and get to work you lock out. Since there’s less eccentric stress, you can in theory press more frequently.
Decline: band pull aparts x 10 between sets
60kg x 5
90kg x 5 (x2)
100kg x 3
110kg x 3
120kg x 2 (x5)
Dips:
BW x 5
20kg x 5
30kg x 5 (x3)
Seated press:
60kg x 5
70kg x 3
75kg x 3 (x3)
Chins:
BW x 5 (x11)
CV:
25mins - x-trainer
Comments
Legs of death this morning - plus my lower back is aching like mad…lots of foam rolling this morning and before the training…decline felt pretty good, pleased with my strength - plus band pull aparts inbetween every set.
The chins were done between every set of dips/ pressing - no rest, felt good. Thought i’d try the seated barbell press for a change, felt pretty comfortable although slightly awkward with the hooks and no-one to lift off for me…
127.5kg x 7
127.5kg x 7 Belt on
127.5kg x 7
127.5kg x 7
127.5kg x 7
core work x 15 mins
Comments
This was more difficult than expected this morning - my back was still a little tired from Friday, something to be careful of in future…getting more towards the rep range I am used to now, so should get easier…
finished off with some core work - front squat holds, v-ups, walk-outs, I was tired so left it there.
I think it was the fact I am not used to repping much over 5 - so if anything, this will do me well to do something different for a while…