Squat 130kg x5x5x5x5, 140kg x5
Good Mornings 50kg x10x10x8 (60s rest)
GHR (15kg on chest) x10x10x10x10 (superset with sit-ups)
Decline Sit-ups (15kg at arms length) x10x10x10x10 (superset with GHR)
Squat 120kg x5, 137.5kg x3, 152.5kg x8 – Happy with that 7.5kg increase from last week with same reps 🙂
45 Degree Leg Press 260kg x10x10x10x13 (60s rest)
Weighted GHR 10kg on chest x10x10x10x10x10 (30s rest)
Captains Chair Knee Raise (5kg plate between knees) x10x10x10x10x10 (30s)
Squat 115kg x3, 130kg x3, 145kg x8
45 Degree Leg Press 250kg x10x10x10x12
Glute/Ham Raise x10x10x10x10x10 (30s rest)
Captains Chair Knee Raise x10x10x10x10x10 (30s)
Squat 105kg x5, 120kg x5, 137.5kg x10
Leg Press 240kg x10x10x10x12 (60s rest)
Glute/Ham Raise x10x10x10x10x10x10 (Superset with Knee Raises)
Hanging Knee Raise x10x10x10x10x10 (Superset with GHR)
Squat 100kg x8, 120kg x6, 140kg x3, 150kg x2, 160kg x2 – then dropped to 100kg x20 (60 secs rest)
Machine Lever Deadlift 200kg x6x6x6, superset with Viking Press 80kg x6x6x5 (30s between each set)
Hanging Knees-to-elbows x10x10
Glute-Ham-Raise x10x10x10, superset with Captains Chair Leg Raises x10x10x10
Feeling a little sore in the glutes/hams today so obviously needed the extra work as I only did a few sets of unweighted GHR’s yesterday. Going to keep up with these as part of my warm-up every session from now and I’ve also decided to perform Romanian deadlifts in place of standard deadlifts for the next 8-12 weeks to further strengthen my posterior chain.
Again working on loosening lower back and hip flexors on my non-workout days and as my elbow/shoulder pain has virtually gone now, I’ll be bringing my frequency sets back after tomorrows session and see if it flares up again.
Again no micro plates at this gym so had to take Bench up by 2.5kg and lower reps to 3 (on first two sets, still a max effort on last set) – I actually prefer this to the 1kg increments as the rep changes are a nice way to keep the boredom away, and I feel more confident with the weight knowing it’s only 3 reps.
Warmed up with 3 rounds of 10 GHR (glute-ham raises) and 10 decline sit-ups, and a few sets of chins
Bench 120kg x3x3x7 – surprised myself with the last set, didn’t expect to even get up to 5 as the second set felt quite tough, but then smashed out 7!
Seated Alt. Db curls 17.5kg x13x11
Machine row 80kg x15x11x8x8 (keeping rest to 60-90s)
Squat 147.5kg x5x5x5 – felt strong on these, but when I went for rep 6 on last set, I couldn’t get back up!
Roman chair leg raise (straight legged) x10x10x10