[narwog81]

bench press
1x10 20kg
1x10 50kg
1x10 70kg
3x5 85kg

deadlift
1x10 60kg
1x5 100kg
3x3 130kg
1x5 100kg

RDL
3x8 60kg


no way was i near 3x8 for the bench press, oh well...

grip went on the 130kg deadlifts hence 3x3 instead of 3x5, if anyone reads this whats the best solution, i.e. gloves, chalk,straps? or just start training grip strength?

[narwog81]

30min run - 5.5km

stretching and foam rolling


knee is sore-will have to keep an eye on it....

[narwog81]

5min cycle

3x20 20kg OH Squats
3x10 BW Lunges

Squats
1x10 20kg
1x10 50kg
1x8 70kg
3x5 90kg

Bench Press
1x10 20kg
1x10 50kg
1x8 70kg
1x5 80kg
1x5 87.5kg

3x10 55kg Lat-pulldowns

3x10 16kg DB Curls

[narwog81]

conditioning session

3x1min rounds for each exercise(6min total)

pull-ups
clean and jerks
KB front squats
pushups
inverted rows
bear crawls

finished up with some wrestling and grappling.


in a heap after this!

[narwog81]

core and flexibility work

1mile run - 6.05

[narwog81]

ME Upper Body

band pullaparts

Bench Press
1x10 20kg
1x10 50kg
1x8 70kg
1x5 80kg
1x5 90kg
1x1 100kg
1x4 90kg

2x15 26kg DB Incline Press

4x12 60kg BB Bentover Row
4x12 12kg DB Rear delt raise

2x12 32kg DB Shrugs
2x10 30kg EZ bar preacher curls


cut it short at the end,forearms were fried after the rows.

[G86]

Originally Posted by narwog81

grip went on the 130kg deadlifts hence 3x3 instead of 3x5, if anyone reads this whats the best solution, i.e. gloves, chalk,straps? or just start training grip strength?

Are you using a reverse grip? I found that helps a bit.

[brutusthebarber]

Originally Posted by narwog81

bench press
1x10 20kg
1x10 50kg
1x10 70kg
3x5 85kg

deadlift
1x10 60kg
1x5 100kg
3x3 130kg
1x5 100kg

RDL
3x8 60kg


no way was i near 3x8 for the bench press, oh well...

grip went on the 130kg deadlifts hence 3x3 instead of 3x5, if anyone reads this whats the best solution, i.e. gloves, chalk,straps? or just start training grip strength?

One way of improving grip strength is to use a double over-hand grip on all your warm-up sets.

Generally I use it right up to when I feel the grip is starting to go and then I switch to mix grip! I've found this to be a great help.

One other thing you could look at here is the order of your compound movements. Only a small thing and may not even make any difference but I would deadlift first, then bench, then RDL!

[narwog81]

Originally Posted by G86

Are you using a reverse grip? I found that helps a bit.

i use a mixed grip for all my sets, havent deadlifted in a year though due to my knee injury so think i just gotta harden up and get used to it again!

[narwog81]

Originally Posted by brutusthebarber

One way of improving grip strength is to use a double over-hand grip on all your warm-up sets.

Generally I use it right up to when I feel the grip is starting to go and then I switch to mix grip! I've found this to be a great help.

One other thing you could look at here is the order of your compound movements. Only a small thing and may not even make any difference but I would deadlift first, then bench, then RDL!

cheers, ill give that a try tomorrow so.

i should be starting back on W4SB from next week so ill be following that program, the last 2/3 weeks i've just been ticking over and trying not to ruin it all over the xmas!

[narwog81]

Legs

3x10 25kg OH Squats
walking lunges

Squats
1x8 40kg
1x8 60kg
1x8 80kg
3x5 100kg

RDLs
1x10 40kg
1x10 60kg
3x8 70kg

3x5 medium box jumps
3x5 large box jumps

BB Lunges
3x8 50kg

[narwog81]

RE Upper body

Band pullaparts
facepulls

1x20 15kg DB Bench Press
3x15 28kg

Military Press
1x10 20kg
1x10 30kg
4x10 45kg
1x5 60kg
1x1 70kg PR

3x8 BW Pull-ups
3x12 12kg DB cleans

3x10 32.5kg DB Shrugs
3x10 16kg DB Curls

box jumps and core to finish

[narwog81]

Legs

3x10 25kg OH Squats

3x5 box jumps

3x10 Single leg RDLs

3x3 Single leg box jumps

Deadlift
1x8 60kg
1x8 80kg
1x5 100kg
2x5 110kg
1x3 130kg
1x1 140kg
1x1 150kg
1x1 160kg

3x10 40kg Ab pulldowns


switched to a mixed grip after 130kg, no real trouble on grip,must just have been an off day the last time, gonna keep the double overhand grip for all my warmup sets though in future.
160kg was tough but locked it out, box jumps are my new favourite thing, especially one legged

[d-gal]

have ordered some plyometric boxes for Results so should have them in a week or so...

PS will have your program for tomorrow

PPS your going to die tomorrow in your conditioning session

[narwog81]

Originally Posted by d-gal

PPS your going to die tomorrow in your conditioning session

i'll skip the weetabix beforehand this time so