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 ๐
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