Back in the swing of things this week, using a programme that I have many of the rugby players I work with on (although theirs is individualised based on needs, injury history and positional injury prevention work.
October 4th
Trap Bar Deadlift 1 x 5 @ 70kg 1 x 1 @100kg 1 x 1 @ 110kg
3 x 1 @ 140kg, 150kg, 152.5kg
Bench Press + Red bands 5 x 5 @42.5kg
Circuit
Wide Stance Barbell Good Morning 2 x 10 @ 40kg
1/2 Turkish Get Up 3 x 5 @ 12kg (each side)
Seated Row 2 x 10 @ 63.5kg
Floor Press 3 x 10 @ 40kg, 45kg, 50kg
October 5th
Stretching and Mobility Session
October 6th
Bi-Acromial Grip Bench Press 4 x 1 @ 80kg, 85kg, 90kg, 95kg (went up pretty fast so fairly happy with that at this stage)
Box Squat 5 x 5 @ 45kg + red bands
Circuit
DB Shoulder Press 2 x 10 @18kg
Back Extension with rotation 3 x 10 Bodyweight
1-Arm Db Row 2 x 10 @ 24kg, 30kg
Hanging Knee raise 1 x 15
Lateral Pillar 1 x 15
Russian Twist 1 x 15
October 7th
Mobility and stretch session
Back on track this week with consistency in the training.
The timetable isn't allowing me to get optimal rests between sessions - but that's just my situation at the moment, enjoying being able to train which is key.
I added a new goal to my Overhead Press Goal: to beat my previous best bench of 140kg for 3 ~no date target on that, but was good to hit a 95kg Bi-Acromial grip bench press without having benched properly in 6 years.
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