I started off this session with a little talk with Martin; he has been thinking about my poor bench & reckons that maybe we just need to ease off worrying about it. I’m never going to have a big bench, and it seems my time is better spend trying to make big gains on my squat & deadlift, rather than agonising over the tiny gains in my bench. So that feels like something of a relief, as I have been fretting overly about my bench. 

So, on to speed day:

Box squat (parallel):  20kg, 5 reps x 2

Box squat with red bands: 30kg, 2 reps x 10, focussing on fast, tight, explosive movement off the box with perfect form

Straddle squat: 25kg kettlebell, 10 reps x 3

Single-arm dumbbell rows: 20kg, 5 reps x 2; 22.5kg, 2 reps x 3

Band good mornings: blue band, 15 reps x 2

Bench press: 20kg, 10 reps x 2; 30kg, 5 reps; 30kg + 5kg chains, 3 reps x 4

Narrow-grip bench press: 30kg + chains, 3 reps x 4

Dumbbell floor press: 12.5kg, 5 reps; 15kg, 3 reps x 5

Bent-over barbell row: 20kg, 10 reps x 2

Landmines: 20kg bar, 5 reps x 2

Then today, 24th February, I took a long walk around east London, maybe 1h 45mins of slow-ish walking (in the cold!)