Gym work 73
I'm switching to a "summer program" and focusing more on plyo work and losing weight.
Bench press:
20x5
20x5
50x5
60x5
65x5 (difficult)
65x5 (5th rep was max attempt)
60x5 (dropped to 60 kg, decent)
50x9
Zercher squat:
40x8
40x8
40x8
Bodyweight Bulgarian split squat with focus on VMO recruitment:
10
10
Wall sits:
double leg @ 80 degrees x 20 seconds
single leg @ 60 degrees x 20 seconds (each leg)
Terminal knee extensions with band (each leg):
double band x 15
single band x 20
single band x 20
Cable kickbacks:
5 pins x 10
6 pins x 10
Seated calf raises:
20x12 (very slow eccentric)
20x12 (very slow eccentric)
20x12 (very slow eccentric)
Some static stretching (hip flexor, calf)
Rating: Good, weak bench
Bodyweight: 90.1 kg
Comments: Pretty good workout, although I just can't get over how bad my bench is. I don't find the right position to express any strength in it and any attempt to get over 5-6 reps makes me super tired (including muscularly). Leg work felt good, I will monitor how my knees react.
