TRAINING LOG 30

24th January 2017

10 WEEK STRENGTH PROGRAM, WEEK 3, DAY 2

Warm up:

3 round of 10 reps each exercise
A1. Band external rotation
A2. Band face pull
A3. Band pull apart

3 warm up sets, 10 reps, 5 reps, 3 reps
B1. Plate front squats
B2. Plate lunges

Hold for 2, 30 second periods each leg
C. hip flexor stretch

Workout B: Wednesday

A. BB Front Squat, 3 sets of 5 reps
B. BB Overhead Press, 3 sets of 5 reps, plus a warm-up set of 10 reps
C. Weighted Medium Pronated Grip Pull-up, 3 set of 5 reps, plus a warm-up set of 3 reps @ body weight
D. DB Side Bends, 3 sets of 20 reps

Cooldown:

10-15 minutes of the whole body stretching. Hold each stretch for 1 minute.

Notes:

Went into this session feeling very flat, almost to the point I was going to postpone this session until tomorrow night instead. Decided last minute to instead do an extended warm-up, and reduce loading if necessary. After the warm-up felt a little better, but still opted for a lighter load on the first set. After the first set, I increased the weight by 5kg, felt great and increased the weight yet again for the last set. At this point, any uneasiness felt previously had faded away and I now felt great, pushing on with the session as per normal. I continued on with last weeks load for the overhead press, an increase in load next week is imminent. The weighted medium pronated grip pull-up was tough, possibly my weakest pull-up variation could definitely use some work in the future. The side bend is always an enjoyable exercise for me, this week was no different.

POST WORKOUT SHAKE

-250ml water
-1 scoop of protein, 30g of protein
-5g of creatine monohydrate
-1 frozen banana
-1/2 cup of frozen raspberries
-1 teaspoon of maple syrup
-add 3 ice cubes to cool