Training

Training Logs, Dec. 27th to Jan 5th

Haven’t had the chance to sit down and update my training logs in what feels like ages. Here is a bit of a backlog, followed by an uplifting update!

Tuesday, Dec 27

  • Flat Bench
    • 50 kg x 15
    • 70 kg x 8
    • 90 kg x 2
    • 100 kg x 1
    • 120 kg attempt – failure
    • 95 kg x 3 (3)
  • OHP – Push Press
    • 60 kg x 6
    • 65 kg x 4
  • OHP – Strict Press
    • 40 kg x 12 (2)
  • 1 Arm DB Rows
    • 15 kg x 15 (3)
  • Incline DB Bench Press
    • 12 kg x 20 (3)

Finished with a superset of 3-Direction Shoulder Flys and Hammer Curls.

This workout was a little scattered, and I think my concentration was suffering as a result of missing my 120 kg bench attempt. But I got plenty of volume in, and felt good overall.

Thursday, Dec 29th

  • High Bar Back Squat
    • 20 kg (bar) x 8
    • 60 kg x 5
    • 70 kg x 5
    • 90 kg x 5
    • 100 kg x 8
  • Low Bar Back Squat
    • 100 kg x 5 (2)
    • 110 kg x 5
    • 120 kg x 3 (2)
  • High Bar Back Squat
    • 70 kg x 15
    • 80 kg x 15

Finished with a Superset of Leg Extensions and Sumo Deadlifts (at 80 kg)

Squats were feeling on point today. Everything felt really solid, and I left with a tremendous leg pump from my final superset. This leg session was a huge confidence boost.

Saturday, Dec 31st

  • Steep Incline Bench (45-50 degrees)
    • 40 kg x 10
    • 50 kg x 8
    • 60 kg x 5
    • 65 kg x 5
    • 75 kg x 3
    • 80 kg x 3 (3)
  • Standing 1 Arm DB Press (strict)
    • 18 kg x 10
    • 20 kg x 10
    • 23 kg x 5

Finished with some light accessory work: Lat Pulldowns, DB Back Flys, Chest Press Machine, EZ Bar Curls, Face Pulls, Tricep Pullovers, and some Bicep Curl Machine.

Definitely a sweaty session. kept things light with machine work, tried to hit my arms hard, and get plenty of volume and variety.

Tue Jan 3rd

  • High Bar Back Squat
    • 40 kg x 5
    • 60 kg x 5
    • 80 kg x 5
    • 90 kg x 5
    • 100 kg x 5
    • 110 kg x 3
    • 115 kg x 2 (2)
    • 120 kg x 2
    • 125 kg x 2
  • Finished with a Superset of Leg Press and Leg Extensions.

This was a terrific leg workout. Plenty of volume, and my form felt solid working up to heavier weights. I definitely feel stronger squatting Low Bar, but High Bar helps me focus on bracing and training my lower back a little more.

Thu Jan 5th

  • Flat Bench Press
    • 70 kg x 10
    • 90 kg x 10
    • 100 kg x 3
    • 115 kg x 1
    • 110 kg x 1
  • Close Grip Bench Press
    • 70 kg x 15
    • 80 kg x 10
  • Finished with a Superset of Hammer Curls and 3 Direction Shoulder Flys

Since I hit legs so hard on Tuesday, this was a light bench day, just trying to work on my pressing power. Bench has been frustrating lately, but it’s been helping my pushing power, so I’ll stick with it.

I haven’t kept up with my training logs this week, but things have been going very well.

 

 

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