Workout 10-01-13

After my slightly disastrous squat session on Monday, my coach & I had a chat and have decided that I shouldn’t follow the same programme as the other guys for now. They’re all training for a competition in February, which I won’t be ready for; instead we’re going to play a longer game & get myself ready for another comp in April. 

He also wants me to try squatting with a super-wide stance; I find it quite hard at the moment due to less-than-stellar hip mobility. But practice makes perfect, right?

Bench press:

The bench was set up with red bands (small diameter, not too thick, maybe about 7.5kg of extra load on top of the bar weight)

20kg 5 reps x 2; 25kg 5 reps; 30kg 5 reps x 2, 3 reps x 2

Dumbbell floor press: 10.5kg dumbbells, 3 reps; 12.5kg 3 reps x 5

Dumbbell hammer curls (both arms simultaneously): 6kg dumbbells 10 reps x 3

JM press: 20kg bar 7 reps x 3

Glute hamstring raise: 5kg plate, 10 reps x 3

Squat: 20kg 5 x 5 (keeping it light to practise my new stance)

Good mornings: 40kg 3 x 3

Bent-over barbell row: 20kg 10 reps x 3

No training for me on Saturday as it’s my birthday!! Back to the gym on Monday.