Total Fitness Personal Trainer

I trained on Sunday last and figured I would test out the knee as it has been two weeks since my operation to remove a bakers cyst from behind the knee.

I still have a fair amount of scarring, but all things considered, session went ok.

After a thorough warm up using various mobility exercises and dynamic stretches; -

Squats
bar*many
60kg*10
60kg*10
70kg*10
90*3
90*3
100*3
100*3
110*3

Partial Deadlift from knee height
100kg*10
100*10
120*5
140*3
160*3
170*1
180*1
190*1
190*1
190*1

The 190's were hard with no "from the floor" momentum - failed a few attempts through just not being focussed enough in the groove.

Finished with
3 sets of weighted swiss ball crunches

100 reps of kettlebell snatches with 16kg swapping hands every 10 reps.

Then Tuesday night was bench night: -
Decided to bench to a 2 inch block to give myself a break from full ROM benching and to try and over load my sticking point a little.

Bench with Block
60kg*10
60*10
70*5
90*3
100*3
110*3
110*3
110*3 all smooth and well paused between reps
115*2
115*2 again, all good reps

Full ROM Bench
90kg for 8 reps, then 10 second pause and 2 more reps to failure.

Chest Supported Bench Rows
60*10
60*10
70*10
70*10
70*10

Face Pulls with 2* woody mini bands
3 sets of 15 reps (i find this really hits between my scapula and is a great exercise for increasing stability in the bench and general shoulder health)

Kettlebell Floor Press
20kg each hand *12
24*10
28*7 and failed on 8th rep

Job done. Good session, and benching is feeling very strong at present.

Back to full ROM benching next week.

110*3