TRAINING LOG 34

31st January 2017

10 WEEK STRENGTH PROGRAM, WEEK 4, 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 Wide Pronated Grip Pull-up, 3 set of 5 reps, plus a warm-up set of 3 reps @ body weight
D. V-Sit, 3-5 sets of 15 reps

Cooldown:

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

Notes:

I have chosen to continue with the front squat as my squat variation for this Wednesday and every Wednesday following. I originally disliked the front squat, my mobility was terrible, thus the exercise was terribly painful and uncomfortable. As my form and mobility has improved, I have since grown to love the exercise. The exercise is excellent for greater quad development and glute activation. I have increased the weight lifted for the overhead press by a further 5kg.Today I have returned to the trusty weighted wide pronated grip pull-up, this exercise is my favourite pull-up variation. Lastly, I rounded out the session with the V-sits.

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