#237

Date 19/04/2023

Weight: 90.1kg

The Workout: 50min

Front squats: 3x10 ( Rest times 1:30-2:00m )

Started out streching and getting deep in the hole with the bar then threw on the 25kgs.

Working sets:

Set 1. 80kg

Went to deep and ripped a clean hole crotch to back in my joggers 😮

Set 2. 80kg
Set 3. 80kg

Incline Bench: 4x10 ( Rest times 1:30-2:00m )

Stretched out a bit more with resistance band then threw on the 20s

Set 1. 60kg
Set 2. 60kg
Set 3. 60kg
Set 4. 60kg 

On the last set i only managed 9 out of the 10 reps, but better than Mondays session where i managed 7/10 on the last set.

My goal with my bench, being my weakest lift is to take any ego out and start over, and I find that more volume with chest and push excersises helps me lift more weight when I come to my prep for a powerlifting meet. And so with nothing planned for this quater of the year im aiming to get to 3-4 sets of 10 with 85-90kg. Hopefully this will explode my 1RM bench from 112.5kg.

Barbell Row: 3x10 ( Rest times 1:30-2:00m )

Straight into this one with bar and 20's.

Set 1. 60kg

This weight felt comfortable but not as taxing as last session so went up in weight for the next two sets.
Set 2. 65kg
Set 3. 70kg

Super Set - Seated Overhead Press & Barbell Curls: 3x10 ( Rest times 1:30-2:00m )

(garage ceiling to low to stand so have to do seated OHP)

Shoulders have not been a big priority in my previous programming so thought i would add them in here, which will give an extra push movement to fatigue the triceps.

Then curls are there just to balance out the two push movements.

Set 1. 30kg
Set 2. 30kg
Set 3. 30kg

Overall , happy with this work out, took a bit longer than I would have liked but still managed to get done what I wanted.

Bonus Doggo Pic

Track of the Day

Thoughts

There is more wisdom in your body than in your deepest philosophy - Nietzsche

This speaks true for powerlifting and weight training in general, your body and experiences know more than your thoughts. When you dont have a good night sleep for example that can throw your work off out, but you can have great night sleep and not recovered fully from your last workout, you wont be able to lift the same ammount or you feel weak in that particular workout. You may not know why but your body does.

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