#240

Date : 25/04/2023

Weight: 89.8kg

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The Workout : ~40min

High bar squats: 3x10 (Rest times 2:00min)

This week I'm switching over from front squats to high bar to move a bit more weight and allow my upper back to recover slightly from front squats.
Warmed up with the bar for a couple then threw the 25s for a few, then did a single at 80kg.
Working sets:

Set 1. 90kg
Set 2. 90kg
Set 3. 90kg

Bench 4x10 (Rest times 2:00min)

This week I'm going flat bench, again to add some extra weight on.
No warmup and straight into working sets

Set 1. 70kg
Set 2. 70kg
Set 3. 70kg
Set 4. 70kg

The last reps on the last set was RPE 9 so probably stick with 70kg for next workout before moving up to 72.5kg

Bent over row 3x10 (Rest times 2:00min)

Kept the 70kg on the bar and started pulling.

Set 1. 70kg
Set 2. 70kg
Set 3. 70kg

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

Starting to feel this super set could benifit from being two individual exercises , it would add 5-10min to the workout but if i can keep the rest times to 2min could still squeeze it in to a lunch break and still have time to cram some food in me. It would mean I would be able to increase the weights on both exersises independently as I feel I would be OHP 60kg before im curling it.

Set 1. 32.5kg
Set 2. 32.5kg
Set 3. 32.5kg

May try next session to split these up and see how the lenght of the workout and feel of the workout is affected.

Track of the Day

Thoughts

The quieter you become the more you are able to hear - Rumi

Half way through my workout I turned off the music and just took in the natural sound around me. But this quote isn't just about listening to nature but listining in general. You will notice more when you listen to someone and not have that self dialogue with what you are going to say after they have done speaking.

Its a hard practice to just listen.

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