TUESDAY
Bench Press
10x20kg
5x35kg
3x50kg
1x62.5kg
3x5x75kg
7x65kg
9x55kg
I warmed up with a bunch of rehab exercises. No bicep pain while benching. I wasn't even sure if I would bench, so I did the first set with the empty bar prepared to stop immediately if it caused problems. It didn't, which made me a happy camper. Shoulder still isn't 100%, but it's definitely showing signs of improvement.
Pull Ups
4x6xBW -- None too strenuous.
Press
3x10x20kg -- Seemed like a reasonable idea, considering these were pain-free on Friday. My shoulder did not complain.
Seated Row
3x10x40kg
12x30kg
15x20kg
WEDNESDAY
Front Squats
10xBW
10x20kg
5x40kg
3x60kg
3x72.5kg
2x3x85kg
Paused Squats
6x85kg
6x95kg
5x102.5kg
2x5x110kg -- Not easy at all. I feel these a lot in my glutes, which makes me feel happy. I did various shoulder rehab exercises between sets, which kept my shoulders happy while squatting (my shoulder wasn't keen on the very first set, which reminded me to do my fiddly stuff).
Deadlifts
10x60kg
5x80kg
3x100kg
1x120kg
1x135kg
5x2x150kg -- I went in today wanting to do 3x3, but with each rep being a grinder, it became clear to me in the first set that going for a third rep wasn't going to end well. So, with some motivation from Nick and Benji, I made up for it by doing an extra 2 sets.
GHR/Shrugs
3x6xD.Blue/15x79kg
Calf Raise/Decline Sit Ups
3x15x300lb/8xBW
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