Saturday, May 18, 2019

Template 2, Week 4: Value Adding

IT FELT like I just wasn't being challenged enough with axle press earlier in the week, so I have decided to add a fourth set as from next fortnight. I already added a fourth set to incline barbell press on the night. I got a similar feeling about squats on Saturday, but it's been a long time since I completed a squat program, or got close to completing one without experiencing some injury or issue in the process. So I'm going to keep this one as written and see how it goes.

I broke one of my own rules Saturday too: normally I clean every log press but my right biceps tendon made that not workable, so I wound up doing high volume sets of strict overhead log press. I realise this is not the most effective thing to do, especially since I do a decent amount of strict axle overhead press through the rest of the fortnight. As soon as my right side can handle it, the cleans will return.

I also need to relax on the curls a little bit. This was the first week where I've actually felt it being taxed a little.

SQUAT+ EVENTS Week 4 Template 2 - May 18th
Squats w/cambered bar:
20 kg x 10
70 kg x 5
120 kg x 3
160 kg x 5 x 5
Log press:
50 kg x 3 x 10
Prowler drag w/harness:
+100 kg x 2 x 15 meters
+160 kg x 2 x 15 meters
+200 kg x 2 x 15 meters
Hamstring curls (p/l):
17.5 kg x 3 x 15 TPR

PRESS Week 4 Template 2 - May 15th
Axle press (strict):
20 kg x 10
50 kg x 5
70 kg x 3 x 8 - add a 4th set next session
Incline barbell press:
20 kg x 10
50 kg x 5
65 kg x 4* x 8
Skull-crushers w/mini swiss bar:
29 kg x 3 x 10
Preacher curls:
15 kg x 20, 12 - keep at this weight and add reps slowly
DB front raises (p/h):
left 10 kg x 4 x 10
right 7 kg x 4 x 10
Cardio- Assault bike:
4 mins @ +60 rpm
1 mins @ +50 rpm

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