Week 3 Training Recap: Just the Numbers

SATURDAY'S events training was a bit of fun and I took away some (very amateurish) pics and vids I'm attempting to edit into a serviceable piece for Fat Gripz, but that's going to have to wait a little longer. Right now I need to get this last week and a bit of training logged.

There's actually been a significant amount of stuff that has happened training-wise this week, not all of it good... I'm now benching with the closest grip I've ever used - narrower than my OHP - to alleviate the shoulder pain, which is getting worse. My arms are quite literally on either side of my ribcage at the bottom of the press. As it was, this week's training was inhibited by the injury. I failed the final rep of the final set, but performed it as a double followed by two singles.

I didn't have the time to complete my accessories (again) last week on bench night, but managed to get in Monday this week for a deadlift session - my first since rolling out this ridiculous program I've devised for myself. It's not 230 for 12 but I sure feel more confident about hitting that now. Then the rebuild can really begin.

WEEK 2 Bench
Stretch
DB super-set supine curls & rotators: 4 kgs x 2s x 10r

Bench press:
DB 15 kgs x 10
60 kgs x 5
90 kgs x 3
105 kgs x 1
120 kgs x 4s x 5r TPR

WEEK 3 Surprise! Deadlifts etc
Stretch
DB super-set supine curls & rotators: 4 kgs x 2s x 10r

Deadlifts:

75 kgs x 2s x 5r

125 kgs x 5

175 kgs x 15 TPR

Bent-over BB rows (underhand):

105 kgs x 10

Seated rows:

130 kgs x 8

140 kgs x 8

150 kgs x 8

WEEK 3 Bench etc

Stretch

DB super-set supine curls & rotators: 4 kgs x 2s x 10r

Bench press:
DB 15 kgs x 10
60 kgs x 8
90 kgs x 3
110 kgs x 1
125 kgs x 4s x 4r - FAILED final rep and performed the last set as a double and 2 singles.

Incline press:
50 kgs x 2s x 3r
70 kgs x 12

DB forward raises:
10 kgs x 3s x 10r

Face-pulls:
Plate 6 x 4s x 10r