friday training and saturday training

a. deadlift 6-8 reps @ 31×1 ; rest 2 mins x 5

b. normal grip bench press 8,8,6,6 @ 30×1 rest 2 mins

c, chin up 2.2.2.2 rest 2.30 x 3 sets

d. db russian swings @ 40kg ; 15 reps rest 60 secs x 5

e. skull crushers db – 10 reps ; rtest 60 secs x 4

 

a. deadlift was good. hamstrings hurt the tempo tuff. did 80,90,100,105,107

b. bench was feeling good. 60 x 8 , 75 x 8 , 85×6, 95×6. the lasrt set was good felt controled.

c. chin ups are coming along and chipping away at them. gewtting tired towards last set

d. russian swings were easy. i enjoyed these

e. skull crushers have never done these before and liked these. full extension over my head and letting shoulders go back too.

 

saturday training

 

a. back squat 6,6,4,4 @ 30×1 rest 2.30 x 5

b. rowing sprints , 17 secs for distance . rest 2.30 x 5

c. bb split lunges @ 3010 – 8 – 10 reps rest 45 secs x 4

c2. standing db press @ 21×2 ; 8 – 10 reps , rest 45 secs x 4

 

notes

a. my legs and my ass were still really doms from the lunges and deadlift.

1. 80 x 6

2. 90 x 6

3. 100 x 4

4. 110 x 4

b. rowing was fun.

1. 95m

2. 123m

3. 105

4.107

5. 108

 

c1,2 – i used the following weights

1. 12.5 db / 15kg

2. 12.5 db – 17.5 bb

3. 15 db / 20kg bb

4. 17.5 db / 20 db

 

judgement day is coming up next wekend and that will be fun then twlight series at b32.

 

 

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