Training log, 23-01-14

Just a training log today. Last night was arms/chest day (night?) at the gym.

Bench press: 35kg, 2 sets of 7; 40kg, 2 sets of 5; 45kg, 2 triples; 35kg, one set of 10.

I’ve decided that if I’m going to move on with my bench (which has been either plateaued or progressing too slowly for my liking), I have to start taking more risks. Last night there were no weights on the board, just reps & sets, so we could choose our own weights. When I saw 2 x 3 up there, my thought was “OK, I’ll do 2 triples at 42.5kg, because I know I can do that. 45kg will be too hard”. Well screw that Laura, stop saying “too hard”. So I did 45kg and guess what? It was fine! In fact, the first two reps in each set were almost easy, only the last one was a struggle. Booya! Considering my 1RM is a measly 50kg (paused), I am really pleased with that.

5 sets of 6 “bench press pullups”.

No, I had no idea what bench press pullups are either. Turns out they’re often called rack chins or inverted rows, and look like this:

invertedrow2 (Image from

I didn’t get my chest to the bar for any of the reps, despite giving it a damn good try. These were exhausting. Good fun though!

Dips: 3 sets of 10. Last week I attempted dips between two bars and managed to hurt my right wrist (along with having a really pathetic range of motion), so this week I just did tricep dips on a bench with my feet on a box.

Tricep pushdowns (15kg): 1 set of 10, then 2 sets of 30. Ouch.

Barbell curls: 15kg, 3 sets of 10

Side bends: 17.5kg dumbbell, 3 sets of 10

Landmines: 2 sets of 10, just with a 20kg bar.

Today I’m going to conditioning, then I’m off on holiday tomorrow! No workouts for at least a week + pancakes for breakfast every day! Good thing I’m not competing anytime soon…