Training 17/12/13
Everything with 3010 tempo.
A)Leaning DB lateral raise (30s)
7.5x12
7.5x12
5x12
5x12
B)1 arm cable lateral raise (30s)
some pin x12x4
C1) Incline DB front raise (-s)
5x12x3
C2) Bent over DB rear delt raise (60s)
2.5x15x3
D) Prone incline DB press (30s)
1.25x20x3
E) Machine shoulder press 3x strip sets (60s)
(8, 8, 8)x3
Then some arms
BB curl (30s)
40x12
30x12
30x12
DB preacher curl with supination at the top (30s)
7.5x12x3
EZ bar preacher curls (30s)
17.5x15x3
^Obviously not my programming, but fun
Agility and ankle stability work for 30 mins, then a warm down on the track.
Training 18/12/13
Squats
bar
60
100
140
Adductors not impressed with yesterdays running around, dropped this.
Deadlifts
bar
60
100
140
180
200
220x5 fine, but I forgot to chalk again
![Confused :confused: :confused:](/styles/default/xenforo/vbSmilies/Normal/confused.gif)
![Mad :mad: :mad:](/styles/default/xenforo/vbSmilies/Normal/mad.gif)
207.5x5 groce
207.5x5 good
207.5x5 easy
![Mad :mad: :mad:](/styles/default/xenforo/vbSmilies/Normal/mad.gif)
60 seconds and then
207.5x5
Should have gone heavier initially, slight grip deficit made it seem harder. This annoyed me, and I knew I wasn't going to have time to do good mornings after messing around treating my adductors, so raged into a 5th set with a short rest. KO'd me!
Paused board bench
bar
60
85
100
120x5
112.5x5
112.5x5
112.5x5
These are boring me now. Not even sure if they're helping that much.
Definitely time to be more strength specific with my benching. For the past... ages I've been trying to make sure I can build some mass where I need it.