Journey Back to The Stage

Too much to list from the weekend. Awesome shoulders and biceps session on Friday followed by the meet on Saturday. Amazing weekend

Monday: Back

Lat Pulldowns - 55kg x8x2, 80kg x6x2
Wide Grip Chins - BW x6x3
Deadlifts - 70kg x6x2, 110kg x6, 140kg x5, 160kg x3, 130kg x10
Bent Over Rows - 70kg x8, 80kg x6x2
DB Pullovers (Cable Rows) - 20kg x8 (50kg x8), 26kg x8 (50kg x8)x2
Cable Pullovers - 25kg x10, 30kg x8, 35kg x8

Shattered, missed hamstrings today due to Rob wanting to train more on back. So training with quads on Thursday....that'll be pain :(

But training with lower reps is interesting, weight goes up on most things obviously but I still feel a good burn and pump from it, although I do prefer higher reps, it's nice to know I can switch to that style too if needed
 
Well looks like Rob is in agreement with ice regarding my core.

He mentioned last night that during my rows, towards the end of my working sets, because my core is getting tired easily I'm tucking my body in to the bar to take the stress off my core.

So he's going to set me up a plan for me to work on, which I can mix with the stuff ice sets up for me. Zercher squats were mentioned...I don't like the look of those :D
 
Do you do anything specifically for core? I know you asked a few weeks ago, but have you implemented anything yet? :)
 
Fail.

Mate, just hammer it, it's boring at first but you soon enjoy it. Just start off simple with planks and pallof presses if you can, or even gob squats with a pulse at the bottom. they've all helped me no end with my back.

I tend to do a shoulder day and do my core work then, I know you have more of a split going on, but just see where you can add them in really.
 
It's just finding time :(

I don't want to start eating in to my recovery time, so don't want to come in for an extra day. And I don't want to be in the gym all night, so I'm just going to have to move stuff round
 
Aye it's what I had to do mate, hard but worth it. As you probably already are, speak to ice and see how he fits it in around his training, might just be a case of whack it on the end of a workout randomly.
 
TV time is perfect for core work, and soft tissue/mobility/flexibility work. I spend every other evening doing something of the above now, and the joy of core work is you dont need equipment/weight, i do have an ab roller which blew the bank at £10 :D
 
Tuesday: Chest/Triceps

Flat Bench - Bar x10, 60kg x8, 80kg x6, 80kg x6, 100kg x3, 90kg x6, 90kg x6
Low Incline DB Press - 20kg x8, 34kg x6, 34kg x2
High Incline DB Flys - 16kg x8, 18kg x8, 18kg x8
Cable Flys - 20kg x8, 30kg x6, 30kg x6
Skullcrushers - 30kg x8, 30kg x8, 30kg x6
Dips - BW x6, BW+10kg x6, BW+10kg x5
Cable Pushdowns - 25kg x8, 30kg x8, 30kg x7

Strength today was awesome, I think my bench has finally clicked in terms of finding the right form, those two sets of 90 were so comfortable. To then go onto 34kg DBs for incline press was great as normally benching would ruin me because of poor form. So it was a good sign

Well pleased :D
 
No, low incline would be one notch on a bench, high incline would be 2. So no higher than you probably do already on an incline press
 
You must log in or register to reply here.
Back
Top Bottom