Week ending Sep 2

Monday – Heavy Bench Day (should have been done previous week)
  • Rehab. 3 rounds:
    • 3 Square dances
    • 4 TGU @ 8kg
  • Bench: 4 @ 47.5kg, 2 x 5 @ 47.5kg
  • OA DB NG bench: 3 x 8 @ 15kg
  • 2 sets:
    • 8 DB curls @ 7.5kg
    • 8 Lying tricep ext @ 17.5kg
Tuesday – Lovely day outside
  • 3 sets:
    • 10 Lateral band walk
    • 5 Plank thoracic rotations
    • 5 Tuck jump
    • 5 High windmill @ 12kg
  • Squat: 3 x 6 @ 72.5kg
  • Later in the arvo: 30 min walk, with a set of chin ups in the park.
Wednesday – Light bench day
  • 2 sets rehab:
    • 30sec glute iso hold
    • 5 high windmill @ 16kg
  • Narrow grip bench: 3 x 5 @ 37.5kg
Thursday – Various metabolic
  • 3 rounds of 35 sec each with 20sec rest at the end:
    • Dead ball squat-throw
    • Plyo push ups
    • Left step up
    • Right step up
  • 4 rounds of 35 sec on, 20 sec off:
    • One arm push ups
    • Dead ball slams
    • Battle ropes

Friday – CBF Day

Saturday – Fun Run + Heavy Bench Day
  • AM: Ultra Spirit Run
  • PM:
  • Bench: 5 @ 49.5kg, 4 @ 50kg, 4 @ 49.5kg
  • 2 sets:
    • DB Curl 10 @ 7.5kg
    • DB NG Bench 10 @ 10kg
  • 2 sets:
    • Lying tricept ext 10 @ 10kg
    • Lateral rase 10 @ 4kg
Sunday – Nope.

Total: 5 hrs +
Nutrition: Renegade diet

Hit a few PBs for reps in the bench press on Monday and Saturday. Feeling good that I am actually improving in this lift! The comp is in two weeks so I’m looking forward to surprising myself.

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