Thoughts, Training

Weekly Training Update, December 17-18.

It’s been a good week for training. I had two solid upper body sessions at Contender Boxing Club during the week, and a great lower body and event day at Formosa Fitness on Saturday. Everything is feeling pretty good. And to top it all off, I found a new training partner, which will be a huge help.

I did some deadlifting on Saturday, since Formosa was running another certification class, and I could only use the open area for 3 quick sets of Farmers Walk. I was quite nervous about how my deadlift would be, since I haven’t actually deadlifted in nearly 4 months. But, while far from my all time best, I managed 150kg for a clean, beltless single. I’m quite happy with that, since I used to struggle quite a bit locking out anything heavier than 140 kg, and 150 went up smoothly. This means my lower body training, focusing on my glutes, is paying off. I have always suffered from a weak ass, and I’m really focusing on fixing that.

Here are my workout reports for the week:

Tuesday, December 13th

Bench Press

  • 40 kg x 15
  • 50 kg x 15
  • 60 kg x 15
  • 70 kg x 8
  • 80 kg x 8
  • 90 kg x 5
  • 95 kg x 3 (3)

Seated Z-Press (straddling bench, no back support)

  • 35 kg x 8
  • 40 kg x 8
  • 45 kg x 5
  • 50 kg x 5
  • 55 kg x 2.5 (very nearly a 3-rep PR!)

I finished this workout with a Pump Out, supersetting three variations of bicep curls, lat pulldowns, and chest and shoulder flys.

Thursday, December 15th – Upper Body

Warmup

Incline Bench Press

  • 40 kg x 15
  • 50 kg x 15
  • 60 kg x 8
  • 50 kg x 8 (3)

Dumbbell 1-Arm Rows

  • 15 kg x 15
  • 18 kg x 15 (2)

Standing Military Press (Strict)

  • 30 kg x 15
  • 35 kg x 12
  • 30 kg x 12 (2) – Wide Grip
  • 30 kg x 8(2) – Narrow Grip

Upright Rows

  • 35 kg x 15 (2)

Close-Grip Bench Press

  • 30 kg x 15
  • 40 kg x 12
  • 40 kg x 8

Saturday, December 17

Straight Bar Deadlift

  • 50 kg x 10
  • 60 kg x 10
  • 95 kg x 8
  • 115 kg x 6
  • 132 kg x 3
  • 150 kg x 1
  • 140 kg x 3 (3)

Farmers Walk, 20m, Drop and Turn at Halfway

  • 47.5 kg x 2
  • 57.5 kg x 1
  • 77.5 kg x 1

High Bar Squat

  • 60 kg x 8
  • 80 kg x 5

Paused Front Squat

  • 60 kg x 3 (3)

Zercher Squat

  • 55 kg x 6
  • 75 kg x 3
  • 85 kg x 3

Log Press, Strict (Clean Once)

  • 30 kg log x 10
  • 50 kg x 5
  • 55 kg x 5
  • 60 kg x 3(2)

Log Clean

  • 70 kg x 3
  • 75 kg x 3
  • 80 kg x 2

Flat Log Bench Press

  • 80 kg x 5 (2)

When I tried to squat, my chest was still very tight from all the chest work during the week, and I couldn’t get comfortable under the bar, so I elected to move to Front and Zercher squats. Overall I’m quite happy with this weeks training. Now it’s time for a couple days rest, and I’ll be back at it on Tuesday.

Cheers,

The Bear.

 

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