Due to being so busy with clients and the hosue move, I havent been able to update my training blog much.
Training has been continuing though and is going very well right now.
The last 3 sessions are as follows: -
Session 1
Deadlift
60x10
60x10
100x5
120x3
140x3 belt on
160x3
170x3x3
140x5
140x5
sldl
100x5
100x5
ran out of time so will hit abs and front squats tom.
Deads felt ok, took it easy and didn't quite have the power I normally have. 3 sets at 80% was enough and i'm really focussing on keeping my core tight as I think I been guilty of letting my back do all the work. Also trying to hold back a little to avoid another burn out!
Session 2
Bench
bar x 20
40 x 10
60 x 5
80 x 5
90 x 5
100 x 3
110 x 1
115 x 1
105 x 2
105 x 2
100 x 3
bench rows
60 x 10
62.5 x 8
62.5 x 8
65 x 8
70 x 8
One arm kb jerk
24 x 10 left and right
24 x 10 l/r
24 x 10 l/r
28 x 10 l/r
some light flys and rear felts to finish.
Session 3 - Today Squats.
Had a bloomin busy morning personal training and then ripping out carpets from the house.
When it got to training I made a slight faux par by having only comsumed 1 meal by 3pm - CRAP.
Warming up I felt rubbish and stiff so spent a fair bit of time doing some light squats just to get the hips opened and glutes loosened off.
Bar*10
40*10
40*10 to a low box
60*5 to low box
80*5 to low box
100*5 to low box - bar felt heavy and i felt slow.
100*5 (box taken away)
120*3
140*1*3 all good singles, felt comfy and form was good.
145*1*3 - not so good form wise.
140*1*4 all good deep singles.
Front squats
60*5
70*5
80*3
90*1
100*1 - BURIED!
Swiss Ball Abs
Bodyweight only *15
BW +5 *10
BW +10 *10
Bw+10*10
That was it, I was shattered and in desperate need of food.
Had been taking a BCAA supplement during workout which helped with energy levels.
Plenty of volume today, squats felt nice and ready to move up a bit next session I think.
Legs wise the 145's were fine, but still trying to keep myself from having premature hip rise.
Getting there.
