Aug 9
Just realised I work out every day…
AM Session:
Push Press 4 x 4 x 70kg - it’s more of a push jerk, nice and explosive, could do BW next
Split Stance OHP 5 x 52.5kg, 4 x 55kg, 3 x 57.5kg, 5 x 55kg, 4 x 57.5kg, 3 x 60kg - increased again, really easy
A1 Bench Press 4 x 6 x 90kg - easy!
A2 DB Rows 4 x 6 x 27.5kg - might move to 30kg but otherwise I don’t consider increasing weight in this to be a priority
Top session, everything was easy and instead of increasing I just did the prescribed weight and will move on next week.
PM Session:
B1 Bench Press 90kg x 9, 6, 5, 4, 4, 2 - slight improvement on last week, felt light
B2 Incline DB Hammer Rows 2 x 10, 8, 6 x 20kg
Shoulder Press 15kg x 1,2,3,4,5,6,7,8,9,6 - progress from Monday, three extra reps
Pullups 1,2,3,4,5,6,4,3,3,3 - also three extra reps
3 Way Shoulder Raise - 2 x 10, 8, 6 x 5kg
Front Squat 10 x 10 x 20kg, 10 x 30kg, 10 x 40kg, 10 x 50kg
Want to improve my VL as i’ve been squatting too wide for too long and my inner thighs and VM are pretty developed and there’s a flat bit on my quad where my VL should be. Haven’t front squatted in a good while so just did high volume to get my bar hold sorted and find my groove.
Nice to still be pushing up my numbers every session, if I showed myself a program with this volume last year i’d immediately say it’s too much, but i’m getting it done and pushing forward with my nutrition to turn it into muscle gains.