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?
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.