05/05/11

Upper body Pressing

Push press
40 * 3, 3, 3, 3

Press
40 * 3
50 * 3
55 * 3
60 * 3
65 * 3
70 * 3
65 * 3, 3
67.5 * 3, 3
70 * 3, 3
65 * 3

Incline bench
70 * 3
80 * 3
90 * 3
95 * 3
90 * 3, 3
92.5 * 3, 3
95 * 3, 3
90 * 3

Neutral grip pullups
BW * 10, 10, 10

Band pull aparts
Small band * 20, 20, 20, 20, 20

One arm barbell preacher curl
2.5 * 10, 10, 10, 10, 10

04/05/11

Was supposed to do lower body work, but my upper back felt strained and I couldn't hold much weight on my back, so I did some technique and speed work for my squat, and lots of band work for my lats and upper back. I also worked the quads and hams with some machine work each and finished off with one set of GHR for AMRAP.

03/05/11

Upper body Pressing

Press
Bar * 3
40 * 3
50 * 3
55 * 3
60 * 3
65 * 3
70 * 3
65 * 3, 3
67.5 * 3, 3
70 * 3, 3
65 * 3

Incline Bench
70 * 3
80 * 3
90 * 3
95 * 3
90 * 3, 3
92.5 * 3, 3
95 * 3, 3
90 * 3

Flat Bench
100 * 3
105 * 3
100 * 3, 3
102.5 * 3, 3
105 * 3, 3
100 * 3

Rear delt cable flys
4 sets of 15

Power shrugs
60 * 5
80 * 5
100 * 5
120 * 5

Machine Row
45 * 10
55 * 8, 8, 8

Hammer curls
15 * 8 - 6 sets, 30s rest inbetween

30/04/11

Training camp from 30 april to 2 may