Saturday 15/3/2014
Lower bodySquats (Not low or high bar)
20kg x 10
25kg x 10
40kg x 5,5,5
45kg x 5 (started tipping forward on this set)
Goodmornings
25kg x 8,8,9,8
25kg x 8,8,9,8
Lunges with 8kg OH
10/10, 10/10, 6/6, 8/8
10/10, 10/10, 6/6, 8/8
Lat Pulldown
15kg x 12
20kg x 12,12,12
15kg x 12
20kg x 12,12,12
Ab Rollout on Gymball
2 x 10
2 x 10
Notes:
Shoulder niggle started on Lat Pulldowns.
All sorts of mobility issues with squat, most notably hamstrings, inner thighs.
So much tightness through the front of the chest, stretching daily at the moment but maybe worthwhile increasing stretch sets throughout the day. Legs were so shakey afterwards!
Shoulder niggle started on Lat Pulldowns.
All sorts of mobility issues with squat, most notably hamstrings, inner thighs.
So much tightness through the front of the chest, stretching daily at the moment but maybe worthwhile increasing stretch sets throughout the day. Legs were so shakey afterwards!
G's Notes: Avoid good mornings, and replace with hypers. Good mornings affect my squat. Play with width of feet for squat.
Tuesday 18th March 2013
Upper Body
Bench Press
(All paused)
20kg x 10, 2 (Wide & Mid grip)
25kg x 10 Wide Grip
25kg x 10 Mid Grip
25kg x 10 CG
(Just searching for niggles in the chest)
Mid Grip Bench Press (Almost flat backed)
35kg x 5,5,6,6
Assisted Dips
(Orange Band)
7,7,7,7
Tricep Dips off Bench with 8kg KB
7,7,7
12kg KB x 6
(No niggling issues this far)
Pendlay Row s/s OH KB Press 4kg
25kg x 10/15, 10/15, 10/15, 10/15
Could have gone a little heavier/more reps of Pendlays, just didn't have my boxes to set up from.
(Started to get a sternum niggle on 3rd set)
Crossfit-Style Pull ups
Orange Band + Gym Rings
6,4,5
Bicep Curls
6kg DB's
10/10, 10/10, 10/10
Notes: Almost zero chest pain. Basic upper body warm up with bands. Mid grip felt most comfortable.
Lower Body
Deadlifts
Mobility is terrible for sumo so went Conventional for some volume, no harm in practicing conventional form.
25kg x 10
40kg x 10
50kg x 10
60kg x 12
The low bar on the smaller weights <60kgs were a bitch to set up on. I don't think there was any Lats invovled at all. Lost count on the 60kg deadlifts.
Front Squats - Barbell
No SSB bar until I get my safety straps. I have zero faith in that bar on this rack!!
20kg x 5,5
22.5kg x 5,6
Tried arms across the chest first, then went traditional front rack. Found traditional more comfortable, but I'm taking a guess that my abs aren't strong enough to stay upright correctly. My upper body just wants to dip forward.
Single Leg Deadlifts
2 x 8kg KB's (16kg) x 8/10, 10/10, 10/10, 10/10
Could really feel this working my lower back
I found using one KB made me lean unnaturally during the lift.
Figure 4 Weighted Dips
5kg Plate
Could barely get left side into a figure 4. Had to keep trying to stretch it out.
10/10, 10/10, 10/10, 10/10
Ab's
Boring Crunches
10/10/10
Notes: Single Leg DL's and Figure 4's in one session takes too long!
Bar + Bands
Mid Grip x 10,10
Close Grip x 10
Mid Grip
25kg x 3,3,4,3
CG
25kg x 3,3,3,3
(Chest injury niggled through band presses)
Military Press
20kg x 10
22.5kg x 6,6,5
Flyes
4kg x 10
5kg x 8,8
Lat Pulldown
20kg x 10
25kg x 12,12,11
Facepulls
12.5kg x 10,12,12,12
Bicep Curls
EZ Bar
16kg x 12, 10, 10
Triceps
Bench Dips s/s OH KB Press
Alternating
50 reps total
Crashed after 25 straight.
1hr 15min session
Friday 21st March 2014
Lower Body
Deadlifts
Mobility is terrible for sumo so went Conventional for some volume, no harm in practicing conventional form.
25kg x 10
40kg x 10
50kg x 10
60kg x 12
The low bar on the smaller weights <60kgs were a bitch to set up on. I don't think there was any Lats invovled at all. Lost count on the 60kg deadlifts.
Front Squats - Barbell
No SSB bar until I get my safety straps. I have zero faith in that bar on this rack!!
20kg x 5,5
22.5kg x 5,6
Tried arms across the chest first, then went traditional front rack. Found traditional more comfortable, but I'm taking a guess that my abs aren't strong enough to stay upright correctly. My upper body just wants to dip forward.
Single Leg Deadlifts
2 x 8kg KB's (16kg) x 8/10, 10/10, 10/10, 10/10
Could really feel this working my lower back
I found using one KB made me lean unnaturally during the lift.
Figure 4 Weighted Dips
5kg Plate
Could barely get left side into a figure 4. Had to keep trying to stretch it out.
10/10, 10/10, 10/10, 10/10
Ab's
Boring Crunches
10/10/10
Notes: Single Leg DL's and Figure 4's in one session takes too long!
22nd March 2014
Speed Bench
Upper Body
Bar + Bands
Mid Grip x 10,10
Close Grip x 10
Mid Grip
25kg x 3,3,4,3
CG
25kg x 3,3,3,3
(Chest injury niggled through band presses)
Military Press
20kg x 10
22.5kg x 6,6,5
Flyes
4kg x 10
5kg x 8,8
Lat Pulldown
20kg x 10
25kg x 12,12,11
Facepulls
12.5kg x 10,12,12,12
Bicep Curls
EZ Bar
16kg x 12, 10, 10
Triceps
Bench Dips s/s OH KB Press
Alternating
50 reps total
Crashed after 25 straight.
1hr 15min session
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