Week 2 Conjugate System

Tuesday 8th October
MAX EFFORT LOWER

Front Squats
22kg x 10
32kg x 5
44.5kg x 1
52kg x 1
59.5kg x 1
64.5kg x 1
70kg x 1 PB

Weighted Hyper Extentions
16kg KB
3 x 10
(Will push this weight up next time)

Lunges
22kg x 10 (tested the ankle)
32kg x 7
32kg x 8
32kg x 9
34.5kg x 8

Weighted Crunches
4kg Medicine Ball
20
20

Band Assisted Pull Ups
Blue Band
8, 8, 8, 8

Wednesday 9th October
MAX EFFORT UPPER
Pin Presses
My first time!
20kg x 10
35kg x 5
40kg x 3
47.5kg x 3
52.5kg x 1
55kg x 1
57.5kg x 1

DB Press
8.5kg x 10
11kg x 12 (fail)

Tricep Press Bench
8kg x 15
8kg x 16

Shrugs s/s Upright Row
24kg KB v 2x4kg KB
8, 10, 12, 13 v 15, 15, 15, 20
Need 6kg KB's

Wide Grip Seated Row
25kg x 15
25kg x 15
25kg x 15
27.5kg x 15

Hammer Curls
7.5kg x 10, 10, 10

Notes: Again very tight through the lower body and back. Did a quick foam roll through the problem areas but starting a M, W, F, S break up next week. Really need a break between the Max Effort Days!

Friday 11/10/2013
DYNAMIC EFFORT LOWER
Speed Squats
20kg x 10
Added bands
20kg x 5
35kg x 3
45kg x 3
55kg x 12 x 2

Speed Deadlifts
70kg x 4 singles
Ditched bands
Deficit deads x 4 singles

Front Squats
34.5kg x 10, 10
36.5kg x 10

Goodmornings
42kg x 10
44.5kg x 10, 10, 10

Hip Thrusts
Short Bar
12.5kg x 20

Notes: Ran out of time today. Missed most of my hip exercises and abs. I got the squat bands right but just couldn't get anything that resembled resistance for deads. Stumbled forward on one set up so ditched the bands. Need shorter bands or to source some chains.

Saturday 12th October

DYNAMIC EFFORT UPPER

Bench Press Comp Grip

32.5kg x 3 (wasn't fast enough)

30kg x 3, 3, 3

Wide/Close Grip

30kg x 3/3, 3/3, 3/3, 3/3

Note: Close grip is my weakest

OH DB Press

7.5kg x 10, 8, 10

Incline DB Press

8.5kg x 12, 12, 13

Wide Cable Rows

30kg x 7, 7, 8, 7

Face Pulls

Lower Pulley

10kg x 8, 10, 12

Swapped to upper, felt it working the rear delts much better

12.5kg x 10

Biceps

6kg x 10, 15, 12

Triceps

Rope Push Downs s/s OH KB Press

7.5 & 5kg / 8kg

Notes:

Week 2 Done and dusted!

My ankle is swollen, my chest injury has flared up intermittently, but feeling good, loving lifting and I reckon my shoulders wont fit into my shirts in the near future! LOL