TRAINING LOG 33

29th January 2017

10 WEEK STRENGTH PROGRAM, WEEK 4, DAY 1

My new 100% vegan weightlifting shoes

Warm up:

2 round of 10 reps each exercise
A1. Band external rotation
A2. Band face pull
A3. Band pull apart
A4. Scapula push-ups
A5. Push-ups
3 warm up sets, 10 reps, 5 reps, 3 reps
B. BB Back Squat

Workout A: Monday

A. BB Back Squat, 3 sets of 5 reps
B. BB Bench Bench-press, 3 sets of 5 reps, plus a warm-up set of 10 reps
C. BB Deadlift, 1 set of 5 reps, plus a warm-up set of 5 reps
D. Flutter Kicks, 3 sets of 30 reps

Cooldown:

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

Notes:

Very rudimentary session today, performed the standard variation of each of the big 3 lifts, finished off with 3 sets of flutter kicks for the core. The load this week for the back squat was the same as the two weeks prior, as I felt there was an issue with my form I had to iron out, before increasing the load. Today was my best performances in the deadlift and bench-press of the program so far. The deadlift load will see an increase next week and my bench press load will remain the same, however I’ll aim to complete the final set of 5 reps (this week I maxed out at 4 reps).

POST WORKOUT SHAKE

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