Monday 20/10/14
Squats warmup 8 x bar, 60,100
1×4@140kg
2@150
2×2@155
2×2@160
1×4@140kg
2@150
2×2@155
2×2@160
Switch to 5×2 on squats felt good, strong last set!
Wide grip deadlift ( held on to the plates) 3×8@110
This forced me to get flatter but holding the plates meant i could stay neutral through my back
Double KB racked squats 60 total reps with 2x16kg. Went light with these as its been a while. glad i did… 20 reps, 15, 15,10
100 total reps of reverse crunch, keeping it tight.
Thurs 23/10/14
Short on time today
Deadlift warmup 10x bar, 8x 60, 100, 5×140, 180
2@200, 205, 210, 215, 220,
Felt strong and since I was short on time I kept going…
2@227.5, 2 @230kg.
First time over 500lbs!!!
Increase of 5kg in about 6 weeks
Sat 25/10/14
Bench press – warmup 10x bar, 8×60
2 reps at 100, 105, 105, 110, 115
Then 1 decent rep at 120 and a second spotted rep. needed help on this one!
DB bench 4×10, 3s ecc @30kg
Pec flye 4×12, 3s ecc and con at 30kg
Incline DB bench 4×10 at 24kg
Kneeling hi-lo cable flyes 4×12 at 7.5kg
Not heavy loads but my chest and arms were beat after what already had been done
Cable resisted pushups – 3 sets to failure
The doms from this is gonna be a bitch…
Have an awesome week
Dave
