Close-Grip Bench 100kg x5x5x14, then 80kg x8 (60s rest) – Superset with Neutral Grip Chins x15x11x7
DB Bench (Hammer Grip) 25kg x10x10x10x10x10, superset with
Machine Lever Row 60kg x12x12x12x12x11 – minimal rest between sets
Tricep Pushdown (5) x100 (few sets/rest as possible)
Facepulls (4) x100
Tried out close-grip to see how shoulder was and felt ok so I’m going to stick with it for now – Just happy to be benching again!
Chins/Dips – 10 sets of each, broke them up throughout the day frequency style. 8 chins each set and 10 dips.
I guess yesterdays feast paid off! Felt full of energy and ready to train today, all my lifts felt right, even squats after double spin last night – A rarity nowadays! Again tried to slot in a set of chins in between most lifts, so racked up around 50 by the end of the session. I’m going to start aiming to do exactly that each time, get at least 50 chins every session (I’m pretty sure that was one of Arnie’s things, but he did pull-ups instead).
Bench 115kg x5x5x6, back off set 70kg x17
Machine preacher curls 20kg x10, 15kg x8 – I guess the pull-ups took their toll!
Yates row 80kg x15x15x15 – definitely felt these more in the back (and forearms!), so will creep weight up slowly and keep the reps in the 12-15 range
Squat 140kg x5x5x10 – A little good morning-esque on the last two reps, need to watch that, otherwise my lower back will suffer! Didn’t do a back off set on squats, I do enough leg work in Spin!
A tough session this morning, legs and lower back are sore from yesterdays 2 hours of Spin 😦 Making more effort to stretch hip flexors as I’m sure they’re getting tighter every class! Deadlift form seems to have gone all over the place lately so I’m going to take a big re-set next session and really try and get my glutes/hammies working more on the pull. I’m definitely ‘squatting’ the weight up with my quads rather than pulling it. Ah well, Technique first and all that – the hip flexors are not helping!
Press 67.5kg x5x5x7 – definitely getting the hang of the new wrist position, felt stronger today than last session.
Extended chin set – 8,4,4,2 and 7,4,4,3
Weighted dips 21.25kg x12x9x7x6
Romanian Deadlift 135kg x5x5 – not going for max reps on these, just trying to get a good stretch and use posterior chain more to lift.
Deadlift 147.5kg x4 – put the bar down after 4 as I’m really not happy with how I’m pulling at the moment, going to drop to 120kg next session and focus on nailing it!
More technique work on my lifts – tried out a new grip on my overhead press today. As opposed to holding the bar in a ‘rack’ position (i.e. after the catch in a clean or a front squat), tried Johnny Pain’s version where the wrists are locked. After several warm-up sets, I knew this was a much more difficult way of pressing so had to take a re-set from the last time I pressed. Started with 65kg to see how it went and it certainly feels like more shoulder work is being done! More work on my deadlift as well, really trying to pull more with my hamstrings and glutes and less with my quads as before. Again, even though I’ve taken a re-set, the bar still feels really heavy so I know I must be getting it right!
As always, warming up before my session with chins, pull-throughs and hanging knee raises. I’ve also started to log my conditioning work as a friend asked me if I did any as it wasn’t on my blog! At the moment I’m teaching a lot of fitness classes so these are my workouts!
Press 65kg x5x5x6 – with new wrists locked grip and keeping upper body tight as possible at the bottom of the lift. No more bouncing off the collarbone!
Extended chin set – 7,3,3,3 and 6,3,3,2
Weighted dips 21kg x12x9x7x6
Romanian deadlift 132.5kg x5x5 – these are really starting to tax my grip after the chins, so sticking with them! they also really help me to focus on my glutes/hams when deadlifting
Deadlift 145kg x7 – Although I’ve taken a re-set, my form is improving and so these feel harder than before as I’m using the long-ignored muscles I’m supposed to!
Got 2 hours of spin to teach tonight so going to have to give the hip flexors some serious stretching later!
Tried a seated press to try to combat the lean back in my overhead press, wasn’t too bad, but had to drop the weight a little to compensate
Seated Press 70kg x5x5x5
Extended chin set, wide overhand, medium overhand, medium underhand, narrow underhand for max reps with 10 secs between each – 6,3,3,2 and the same again 6,3,3,2
Weighted dips 20kg x12x9x6x5
Romanian deadlift 130kg x5x5
Deadlift 160kg x5 – Going to take a re-set here as although I hit the reps, my form was awful!