Week 17/9/12 – 23/9/12

Monday 17/9

Powercleans; 5,5,3,3,2,2,1. 30kg for 5. 35kg for 5. 40kg for 3. 40kg for 3. 45kg for 2. 45kg for 2. 45kg for last 1. Tried 50kg for the last ‘1’ rep a couple of times but couldn’t get it up. 45kg lifts were a lot tidier than last week. Happy enough with that for now.

Rear neck shoulder press; 5×5 (x2). @20kg for all but the last 2 sets – dropped to 15kg to keep the reps up to 5 reps.

Complex;

1) Upright Rows; 8-10 x4. Empty bar to start, increase weight each set. Started empty, then 2.5kg, 5kg, 7.5kg.

2) Barbell Cuban Press; 10-12 x4. Used the same weight for these as for the exercise above. Good, a tough complex for shoulders.

Finished the day with a 750M row. Did this in roughly about 2:15 minutes.

Tuesday 18/9

Romanian Deadlifts; 5×5(x2). Started @30kg, increased load by 10kg each set to a max of 70kg. Then back to 60kg for last 2 sets. Also used a small aerobics step for last 2 sets to increase range. 1st time i have done rdl’s. Good. Hamstrings were sore and tight for 4 days after..

Complex;

1) Bent Over Rows; 10-12×3. 20kg for 2 sets, 30kg for 1 set. Good, focused on good contraction of back.

2) Sumo Deadlifts; 10-12×3. @50kg. Good. Was tough after doing the rdl’s.

Lat pull downs; 10-15×3 Went heavier on this one this week than in the past. 45kg x2, 37.5kg x1. Less reps @45kg ~ 6-8 etc.. Focused on contracting back and lifting chest. Wide grip.

Friday 21/9

Dumbbell Push Press; 5×4(x3). @17.5kg, 20kg, 17.5kg. Good, 17.5kg was more of a strict press than push press.

Pull ups; Variety of Wide, supinated, narrow grips for 5 sets. Good, found it hard to get chest all the way up with a wide grip.

Hanging Leg Raises; 10×3. Good. Lifted legs to slightly above horizontal. Easy enough to do.

This is the end of week 4 of this cycle.