#247

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Date: 10/05/2023

Weight: 89.5kg

Workout: 50m

High bar back squat 3x10 (2min rest)

Calfs were a bit tight after the run the other day but felt strong in the legs so decided to go for 100kg for working sets, but had a good warmup with 70,80,90 befoer jumping in.

Set 1. 100kg
Set 2. 100kg
Set 3. 100kg

Flat bench 4x10 (2min rest)

Kept with the 72.5kg from previous session:

Set 1. 72.5kg
Set 2. 72.5kg
Set 3. 72.5kg
Set 4. 72.5kg - Added an extra min rest and only managed 7 reps on this set

Think the squats were more taxing than I thought and hopefully I'll get the full 4 sets of 10 next session ready to bump up next week to 75kg

Barbell row 3x10 (2min rest)

Did more of a pendlay row and started from the floor for the start of each rep, kept the core tight and got a good contraction at the top and felt a good pump in the lats.

Set 1. 72.5kg
Set 2. 72.5kg
Set 3. 72.5kg

Seated Overhead press 3x10 (2min rest)

Enjoting these seated OHP and getting a bit easier each session, not quite got the ski slope shoulders yet, will have to add some shruggs in after this training block.

Set 1. 32.5kg
Set 2. 35kg
Set 3. 35kg

Barbell curl 3x10 (2min rest)

Added a slight extra movement at the top of the curl where the bar is about shoulder height and then pushed up to eye level. This added a bit of extra work to the delts

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

Track of the Day

Thoughts

Do something today that your future self with thank your for - Annon

Like sowing the seed for the harvest, I look at my training like this, each workout is growing that seed to grow into a strong old tree.

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