Warm up
1. SMR/ART on hamstrings 5 minutes
2. Hypertrophy circuit x 3 rounds
Seated cable row x 15
Back raises x 12 (probably should have picked up here that today was not going to be a good day)
Standing cable abs x 20
Main workout
1. Wide stance deadlift off 10cm mats
60x5, 100x3, 140x1, add suit, 180x1, 220x1, 240xF (felt a twinge in my left lumbar so bailed - same tightness I was feeling on the back raises and also the 220)
We took ages as Emma was trying on different suits to find the one that fits best so we just did decompression/mobility afterwards
Monday - max effort bench press
Warm up
1. Mace bell 2x15
2. Hypertrophy circuit x 3 rounds
Side raises, press downs, pull ups
3. Bamboo bar bench press 3x10
Main workout
1. 1-board bench press
40x5, 60x1, 80x1, 100x1 (slingshot), 115x1 (shirt), 130x1, 140xF (continuing my good training week - I ended up getting sick on Wednesday which probably explains a lot)
2. Overhead cable triceps extensions 4x15
3. Standing cable row 4x20
4. Upright row w/cable 4x15
Wednesday - dynamic effort lower
Mono hooks are in Australia! Just haven't been delivered yet 🙁
Warm up
1. SMR/ART on hamstrings
2. SMR/ART on hip flexors
Main workout
1. Seated SSB good morning
25x10, 35x10, 45x10, 55x10, 65x10
2. Lying hamstring curl x 4 sets
3. Cable pull through 5x20
5. About 30 minutes of massage/stretching with Emma
Friday - dynamic effort bench press
Cold has well and truly set it
Warm Up
1. Dual barbell triceps/biceps smashing/rolling
2. Hypertrophy circuit X 3 rounds
Swinging side raises, overhead LB extension, straight arm band pulldown
3. Bamboo Bar bench press 3x12
Main workout
1. Bench press + 1 chain & micro band
20x3, 40x3x9 (3 grips)
2. CG bench press to neck
20x6, 30x6, 40x6, 50x6 - will roll with this variation for a while but push the work up sets closer to the top set
3. Cable pressdowns 3x15
4. CS KB row 5x20
5. Circuit x 4 rounds
Side raises, band side bends, band face pulls & one arm DB hammer curls
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