Week 3 German volume training

Week 3

Day 1.

A1: Back Squat; 10 reps @ 58% 1RM; rest 90sec x 10 sets
A2: BB Push Press; 6 reps; rest 90sec x 10 sets – start @ 40kgs – add load for set 3, 6 and 9.
B. Chin Ups; 4 reps x 6 sets – rest 2:30 mins between sets

Day 2.

A. Seated DB Bicep Curls; 6 reps; rest 60sec x 8 sets – slightly heavier than last week
B1. BB Fwd Lunges; 20 steps @ 40kgs; rest 2 mins x 3 sets
B2. Side Bridge; Hold 40 sec per side; rest 2 mins x 3 sets
C. Tricep Press Downs; Drop sets; 5 . 5 . 5 . 5; start heavy and go down by 2.5kgs every cluster. – rest 3 mins x 3 sets
eg. 5 at 40kgs, 5 at 37.5, 5 at 35 and last 5 at 32.5 = 1 set.

Day 3.

A. Bench Press; 10 reps @ 65% 1RM; rest 90sec x 10 sets
B. Rack Dips; 6 – 8 reps; rest 2 mins x 4 sets – start adding load
C; Decline DB Press; 10 reps; rest 60 sec x 10 sets – choose a moderate load.

Day 4.

A. Romanian DL; 6 reps @ 31X1; rest 3 mins x 5 sets – start tough
B1. WTD Sit Ups; 8 reps @ 3010 tempo; rest 60 sec x 6 sets – choose a tough load
B2. Flat Bench Pec Flys; 8 reps; rest 60 sec x 6 sets – choose tough load
C. DB Bent Over Row; 20, 15, 10, 5, 10, 15, 20 – no rest b/w arms – use 17.5kgs

Notes

Back squats were fine. Tough did them at 75 to 80kg. All unbroken
Push press was great, good form and going up quick –

Week 3 German

Bb push press 40, 50,55, 57.5

55 was tough did all unbroken . Fast of chest .

57.5 was more tough. Did unbroken

Last set of squats at rep 8 was getting tough ish but got up quick

C.

Tuesday W
Am.
9kg
12.5
17.5
12.5
12.5 m
15
15
17.5

Lunges were fine
Side bridge were all unbroken, by last set they started hurting. Done these the other week in my group fitness class.

B. 45.5,41,36,32
50,45,41,36, 32
59, 54,50,45,41×3 – tough

Thursday

75
75
75
75
75
75
75
75 tough
75 -tough last 3 were fighting
75 – last 3

B. tried in rack my shoulders were too taxed did bench dips with weight
10kg
15kg

C. 15kg
17.5 kg
20kg

Friday training
a. Dead lift 50,55,60,65,70 – tough my hamstring hurt
B. sit-ups I used 5kg and 10kg. 5 was relative easy but 10 was tough. Abs hurt.
B2.flat bench flyers – 5kg,7.5,10,12.5,12.5 . Tried 15kg but not too stable.
C. Rows were very tough hard doing these unbroken really gotta dig in.

Final week coming up..

20130323-210359.jpg

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