Back at training after a weeks break. Both my body and mind needed a well deserved break. Many thoughts have gone through my head this week, and overall Im very satisfied with my program, the only thing a want to change is less conventional squat and benchpress to spare my shoulder and I will make a list over things I need to do each week, i.e. running, jumping, core, etc. A ) Backsquat 6 reps @ 60 kg 5 reps @ 80 kg 4 reps @ 100 kg 3 reps @ 120 kg 2 reps @ 140 kg 2 reps @ 150 kg 2 reps @ 160 kg 2 reps @ 170 kg 1 rep @ 180 kg 1 rep @ 190 kg (video) 10 reps @ 130 kg Pretty happy about the 190 kg today. That means Im at the same level as before my break. B ) Benchpress 6 reps @ 50 kg 5 reps @ 80 kg 4 reps @ 95 kg 3 reps @ 105 kg 2 reps @ 115 kg 1 rep @ 125 kg 10 reps @ 100 kg Not much going for my benchpress. C ) Deficit deadlift (15 kg plate) 6 reps @ 60 kg 5 reps @ 100 kg 4 reps @ 120 kg 3 reps @ 140 kg 2 reps @ 160 kg 1 rep @ 170 kg 1 rep @ 180 kg 180 kg wasnt that heavy, but I started to round my back a bit så stopped. D ) 5 rounds - 12 Goodmornings @ 30 kg - 12 Face pulls @ red band - 12 Deep squat landmine @ 20 kg E ) Occlusion ez-bar curls 30-15-15-15 reps @ 18 kg F ) For time 12-9-6-3 - Kettle bell swings @ 40 kg - Slam balls @ 40 lbs
Posted on: Wed, 13 Aug 2014 18:21:32 +0000
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