Played yesterday, was on the bench which given I haven’t trained for weeks and am only playing every other week albeit soon enough it won’t be at all I can’t grumble at. Came on in 2nd half for just over 30 minutes and put myself about a bit in what was a decent win for us.
Woke up this morning relatively free from any upper body aches other than the usual ones so decided to have my upper body session a day earlier than planned:
Floor press 75kg 4x6 (hit all planned reps)
Chest supported BB row 75kg 1x9, 3x10
Weighted Chins 10kg - 4x8 (had been doing 17.5kg for 6/7 reps but as my first exercise)
Banded press-ups using one of my thicker bands - 2x7, 1x8
Neck Harness raises 20kg - 4x12
Superset with no rest:
Banded push down 8x8 +9th amrap set of 17
Banded Pinwheel curls 8x8 + 9th amrap set of 15
Good session hit mostly top end of the rep ranges across all exercises.
Overall plan is to finish this training cycle using linear progression on floor press, SSB Squats and BB deadlift and go back to 5/3/1 after a deload week. Looking at doing one of the project frequency programme once I start new job. Always preferred higher frequency training and will be commuting further so want to do quicker sessions each morning