Week of Monday 06072020

Was feeling a bit battered this week so lighter week in terms of volume to allow me to recover. Ended the week with a solid 5 rep max PB on the squat so doing something right!

Sometimes even when you want to hit it hard you have to listen to your body and rest / ease back slightly. Your body will thank you in the long run, and your progress will actually be quicker – rest and some progress is WAY faster than injury and going backwards.

Consistency. Resilience. Progress.

Monday

60 minutes steady assault bike – recovery / chill time.

Mini circuit of crunches / leg raises / superman / hollow hold

Tuesday

3*30 minute bike ride

Dumbbell shoulder press 4*5, 1*10 all at 60lb dumbells

Wednesday

Bench press 5*5@100kg

Incline Dumbbell press 4*10@60lb dumbbells

Thursday

2 rounds; 10 strict toes to bar – 10 cross body knee raises – 10 leg raises

Friday

Deadlifts 5*5

150-160-160(4 reps)-150-150kg  Back feeling a little tight so listened to my body and backed off slightly.

Barbell rows all @60kg

10 supinated grip horizontal back

10 pronated grip horizontal back

20 shrugs

10 supinated grip 45 degree back

10 pronated grip 45 degree back

20 shrugs

Saturday

Rest day – 100% Daddy Daughter time πŸ™‚

Sunday

Afternoon;

3*20 bar dips at the park.

Evening;

Work to a 5 rep rep max – 5@140kg – last rep was a bit sketchy but pleased with this

5*3@120kg – working on speed and form

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