Monday 19th September
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Warm up - 5 mins of chest and back mobility stuff
Bench Press
Bar x 5,5
40 x 6
60 x 5
80 x 3
<wrist wraps & chalk on>
90 x 1
100 x 1
110 x 1
115 x 1
120 x fail, bigger fail
Incline Dumbell Press (60 degreeish incline)
20 x 8
24 x 8
30 x 8
32 x 8
34 x 8
Dips
BW x 5
BW + 10kg x 5
BW + 20kg x 5
BW + 26kg x 5
BW + 30kg x 4
GHR
20 x 8,8
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So much for starting back last Wednesday. I've lost my desire the past few weeks. Dunno what's going on - no excuses. I couldn't leave it any longer or I might possibly explode with anger
Got there late tonight due to work. I'd planned on doing 3x5 on bench but simply didn't have the time. Decided I'd try a 1 rep max on four hours sleep. What was I thinking. 120 was soooo close the first time. Second time I hardly got it off my chest. An equal PB will have to do.
I was thinking of squatting tomorrow but going to do light front squats + back instead and skwaaaat on the weekend.
Really need to get my arse in gear - literally. Not doing any static stretching or foam rolling lately and it's going to hurt me one of these days (again). Rehab needs to be done to allow me to lift the weights I want to lift.
Must sort out a program. Need to hit 220 squat by the end of the year. 140 bench is out of reach. I think 130/220 is more realistic. Umm, less said about the deadlift the better. Won't be going near anything heavy until I do more rehab and sort out form issues.
Thinking about smolov jr for bench and squat but I might actually die....
-------------------------------------------------------------
Warm up - 5 mins of chest and back mobility stuff
Bench Press
Bar x 5,5
40 x 6
60 x 5
80 x 3
<wrist wraps & chalk on>
90 x 1
100 x 1
110 x 1
115 x 1
120 x fail, bigger fail
Incline Dumbell Press (60 degreeish incline)
20 x 8
24 x 8
30 x 8
32 x 8
34 x 8
Dips
BW x 5
BW + 10kg x 5
BW + 20kg x 5
BW + 26kg x 5
BW + 30kg x 4
GHR
20 x 8,8
--------------------------------------------------------------
So much for starting back last Wednesday. I've lost my desire the past few weeks. Dunno what's going on - no excuses. I couldn't leave it any longer or I might possibly explode with anger
Got there late tonight due to work. I'd planned on doing 3x5 on bench but simply didn't have the time. Decided I'd try a 1 rep max on four hours sleep. What was I thinking. 120 was soooo close the first time. Second time I hardly got it off my chest. An equal PB will have to do.
I was thinking of squatting tomorrow but going to do light front squats + back instead and skwaaaat on the weekend.
Really need to get my arse in gear - literally. Not doing any static stretching or foam rolling lately and it's going to hurt me one of these days (again). Rehab needs to be done to allow me to lift the weights I want to lift.
Must sort out a program. Need to hit 220 squat by the end of the year. 140 bench is out of reach. I think 130/220 is more realistic. Umm, less said about the deadlift the better. Won't be going near anything heavy until I do more rehab and sort out form issues.
Thinking about smolov jr for bench and squat but I might actually die....
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