Week ending Sep 23

Monday – Rehab
  • 3 sets:
    • 3 Square dances
    • 15 Deadlift @ 37.5kg
  • 3 sets:
    • 3 Wall climb holds
    • 10 Single leg hip thrusts
Tuesday – Let’s get stronger
  • 2 sets:
    • 3 Inchworm
    • 7 Gorilla crawl
    • 6 Single leg hip thrusts
  • Superset:
    • Bench: 10 @ 30kg, 10@ 40kg, 10@ 40kg, 10@ 40kg
    • Glute bridge: 10 @ 16kg, Single leg 6 @ 16kg, Single leg 6 @ 16kg, Single leg 6 @ 16kg
  • 3 sets:
    • 5 Single leg squat @ 8kg
    • 8 Bottoms up KB press @ 8kg

Wednesday – Often ends up being a day off

Thursday – Rehab
  • 3 sets:
    • 8 Plank to push up
    • 8 Lying T twists
  • 3 sets:
    • 8 Hindu push ups
    • 8 1.5 Single leg hip thrusts

Friday – So tired… slept.

Saturday – Tired & busy

Sunday – Back hurts from 2 days of no exercise. Bit of rehab
  • 3 sets of 25 sec on, 15 sec off:
    • Plank walk
    • Single leg hip thrust

Total: <2 hours
Nutrition: Renegade diet with one treat day per week seems to be the norm lately.

Feeling a little lazy for not exercising very much, but this always happens after a comp so no need to do any more than this. The post-comp laziness has coincided nicely with getting another cat. After 2 days of awkwardness, Cleopatra the 5 yo Bengal Tiger has settled in, and Bobo the Dog-Cat is happy to have someone else to attack.

Sleep time for Naughty Face and Old Girl.

I need to draw up my next bench press program for the next comp in November. Normally I’d leave it for the coach to do, but I have his basic template and I just need to punch in the numbers I’ll be lifting. As usual, I do keep meaning to go to the club for training, but it hasn’t happened in a long time. My work stuff is changing AGAIN, this time for the better. Although I do work later on training nights, I should be able to better handle one late night for training 🙂


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