26th & 28th January

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!

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