Re: A1 from Tuesday:
A1:
BB squat = 80 x 5 (tough), 70 x 6 - could have done more really, 60 x 8 piece of cake
BB squat back off set = 40 x 20 - I guessed the weight and went conservative... did 20 and it felt good in a sort of volumey way and I could have done 25 tbh
RDL = 70 x 4, 60 x 6, 50 x 8 - these sucked, despite my warmups not sucking. Tekkers just didn't feel right and my grip wasn't very good Definitely need to work on these. Think I've overestimated how weak my hams and glutes are! Definitely use a lighter weight next time as technique is all
BB hip thrusts = 45 x 10, 40 x 12 - I can't do these on the barbell bench because the bar would hit the back/stand thingy, so I improvised by stacking mats in the squat rack. Might add some 20kg plates next time too to add height. These were great fun, despite the funny looks. Could really feel it in my posterior chain, hams and glutes, although the latter to a lesser extent as I can't bodyweight hip bridge without activating my hams, which is something I'm working with the PT on as it's an incorrect motor pattern thingy. Anyway, can definitely do more weight on these.
At this point I had like 10mins left before the gym shut, so I had to rush through this stuff (v. short rests).
Chins = bw+10 x 6, bw+7.5 x 7, bw+5 x 8 - solid first set, skirted close to failure on the 2nd and the 3rd I did a jump and slow negative on the last rep because I was close to failing. I only did chins the other day plus rushing... can do better but hey.
BB Curls = 22.5 x 8, 20 x 10 - v. minimal rest, hard, didn't fail though.
Ab wheel roll outs = 15 x 2 - I had about 2 mins to do these so just did 15 twice to get a feel for them. Think I need to look up the form for these...
Anyway, it was nice to do something a little different. Some guy verbally mired my squat form (my warm-ups at least, haha), while I had to share the rack with some guy who was squatting with literally the narrowest stance ever doing like a good morning 1/4 squat. I couldn't bring myself to say anything and just did my own sets, hoping he'd get the hint.
Looking forward to B1 on Friday. I should have plenty of rest then and I finish shifts Thursday, so my next 3 training days will all be on, or on the back of days off.
1 this morning, fasted. Started off with weights I knew I could do, and guessed some of the new exercises weight.
BB Bench Press - 55 x 5 (decent, should probably have done 6 but got distracted looking at my elbow position), 47.5 x 7 (decent again, few reps in the tank), 42.5 x 9 (again, decent, few reps in the tank) - can probably hit target reps for everything on B2 day soon
Pendlay Row - 60 x 5, 52.5 x 7, 45 x 10 - 60 still as tough as always but my physio work makes optimal position for this lift a bit easier week by week. 2nd set I could have probably done another rep, 3rd set was too easy.
Incline DB Bench Press - 15s x 10, 12.5s x 12 - I started conservatively with these as I wasn't sure how stable I'd keep the DBs - turns out it was fairly good, hit all reps with good form, can up the weight next time. LOVED 'dat feel' doing these as it definitely wasn't anything like doing 5's.
Kroc Rows - 20s x 20 - again, conservative weight. I had a good laugh with these although I need to do them off the BB bench as opposed to the free-standing DB ones as they're lower and my shortness meant I had to be more horizontal than I would have liked. I didn't go to failure, few reps short.
DBSS - 15s x 10, 12.5s x 12 - these sucked even though I did all the reps. Getting the set-up right is just a PITA - need a lower bench (hate being short!).
Standing calf raises - 70 x 10, 60 x 12 - did these in the Smith and bar finding the right position to place 20kg plates on the floor to create a deficit, they were easy. Weight up next time.
Finished off with two sets of reverse crunches, 20 and 20.
I felt less 'worked out' than I do normally after this, I guess because I wasn't either squatting or deadlifting - those lifts really take it out of you. I won't jump to conclusions though because on a few things I'm still finding my weight range and playing it safe with some of the other stuff. Time to eat!