week 2 new phase

MONDAY – HEAVY DAY

A.            BENCH PRESS – 3×3  @ 75% OF 1RM , REST 2 mins

B.            DB bench press 3×3 . Rest 2 mins

C.            Cable cross overs – 5×5   – 1/1/4 tempo  , rest 2 mins

C2. Db flyes – 1 ¼ tempo 5×5  . rest 2 mins

 

notes

a. bench was 90kg and it feels light to me now might ramp up my weight more to get a better stimulus

b.20.22.5,25 – db bench is great

c. 27.5 kg cable crossovers / 9kg db flyes

32kg / 10kg

32kg / 10kg

36kg / 10kg – tough on 4 rep

36kg / 10 reps

 

Tuesday – hypertrophy / strength / hybrid

a.            10 Barbell bicep curls @ 65% of 1rm. Rest 90 secs x 10 sets

b.            10,7,5 -2/.9,6,4 3/ 10,6,3  (dp sets) tricep rollovers   – rest 90 secs x 3

c.             Upright row 6-8 reps – rest 90 secs x 3

d1.side plank holds 45 secs    – rest 60 secs x 3

d2. Db swings 10.10   @ 36kg – rest 60 secs x 3

 

notes

a. 30kg bb curls x 10 unbroken

b. tricep rollers – 9kg , 8kg,7kg , 6kg

12.5,10kg,9,9kg

15kg , 12.5,12.5

c. 30x 6

35 x 6

 

the side planks were good held for 45 secs and the swings with the 36kg were fine

 

Wednesday – light to heavy pressing day

Db shoulder press  3×3  – rest 2 mins – heavier

b.seated behind neck press 5×5  – rest 2 mins  ( heavy)

c. speed bench press – 5×3 – @ 55 percent 1rm. – rest 90 secs

d. chin-upsesentict holds for 10 secs  – rest 2 mins

e.  db shrugs 5×5 – rest 2 mins between sets

notes

a. 17.5 x 3 , 20x 3 , 22.5 – very strong

b. 20×5 – 25x 5 – 30x 5 – 35x 5

c. speed bench was good i used a smith machine the other bench was being used so i went 60kg and it was light and i up to 70kg on the last 2 sets

e. 25×5 , 27.5 x 5 , 32.5 x 5 , 35x 5 – shrugs were good too

d. the chinup hold and lowering down were fine held for time

 

Friday – LB strength

 

a.            Front squat 3×3  @ 75  percent of 1rm . rest 2 mins

b.            Bulgarian split squats 2×8 – rest 2 mins ( 1.5 reps)

c.  leg extension 10 reps rest 30 secs x 3

c. 39kg x 10 , 45x 10

52kg x 10 , 59kg x 5

73kg x 8 , 66x 8 , , 59kg x 8

a. front squat was 80kg easy for me

b. 30kg i used and did my 2×8 – these hurt

 

saturday

 

– didnt train on saturday this week had some other stuff to take care of.

– ill make it up next week

 

 

 

 

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