Total Fitness Personal Trainer

Well this was my first session back after a 2 week break due to having a knee operation.

A very good session and now I am on the run up to the BDFPA Qualifying Championships early next year.

By the end of this year I am hoping to achieve the following targets.

Bench Press 125kg * 1 rep with strict pause on chest.
Squat 165kg Strict Depth, with crease of hip joint falling below the height of the knee (ie legal comp squat depth)

Deadlift - 210kg

So on with last nights session: -


Flat Bench
bar*many
60*10
60*5
70*5
90*3
105*4
105*3
105*3

4" block press
110*5
110*5
110*5

Bench Rows
60*10
70*10
80*6
80*6 then double drop set down to 70 then 60

Face pulls using mini jump band, each hand 15 reps
Superset with side laterals 5kg 10 reps
3 sets done

Kettlebell Snatch
16kg for 100 reps 6 minutes swapping hands every 10 reps.

Good session today.

Bench felt good as did rows.

Will be using bands for speed sessions on bench and squat in forthcoming weeks and the face pulls for high reps using mini bands felt very good between the upper traps. This will now be a staple.

Am also going to perform 100 reps of KB snatches at the end of each session, just for a bit of conditioning really and to keep the podge at bay.

Having said that, after the rows, face pulls and side laterals I was blowing out of my arse by the end of 6 minutes!!

Good to be back - Happy Days