Not been so great at keeping up my log! Sorry!
Saturday 26th was a speed day. To be honest I was feeling pretty flat on this day, nothing really felt right and I was sort of going through the motions.
Box squat (just below parallel): 20kg, 5 reps x 2; 40kg, 2 reps x 2; 40kg + 5kg chains (pair), 2 reps x 8
Weighted glute & hamstring raise: 10kg plate, 10 reps x 3
Hyperextension with blue band round neck: 10 reps x 3
Bench press with red bands: 20kg, 5 x 2; 25kg, 3 x 3
Narrow grip bench press with red bands: 25kg, 3 x 3
Wide grip bench press with red bands: 25kg, 3 x 3
JM press: 20kg, 10 reps x 3
Bent-over barbell row: 30kg, 10 reps x 3
Decline crunch: 10 reps x 3
Monday 28th was a heavy legs day. Despite feeling tired after work, I was more on it tonight!
Deadlift: 60kg, 3 reps x 4
Deadlift + 5kg chains (pair): 60kg x 3; 70kg x 3; 80kg x 3; 90kg x 1; 100kg x 1
Deadlift (back to straight weight): 90kg x 3; 80kg x 5
Straddle lift (standing on two benches, squat holding weight between benches): 10.5kg dumbbell, 6 reps; 25kg kettlebell, 10 reps x 3
Single-arm dumbbell row: 12.5kg, 10 reps x 3
Band good morning: blue band, 15 reps x 3
Pullthrough: blue band, 15 reps x 3
Cable crunch: 25kg, 10 reps x 3
Weighted wide-leg situp: 5kg plate, 10 reps x 3
Very pleased with my deadlift tonight – I feel I’m really getting back to normal after my surgery!