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Quote from: Mutumbo000 on July 20, 2020, 09:53:28 am

Congrats on the Bench PR!

x2

solid lift Coges!

Thanks mate!

23/07/20

Med ball scoop throw & Med ball vertical toss- 2 x 3

Push Press- top set of 3 at 65 then
a) Push Press - 8 x 5 @ 45
b) Banded Pull Up- 8, 6, 5, 5, 5, 5, 5, 5

a) Alternating DB Curl- 3 x 12 @ 10s
b) DB French Press- 3 x 15 @ 16kg

a) Alternating Hammer Curl- 3 x 12 @ 10s
b) Red Band Push Down- 3 x 15

a) Seated DB Lateral Raise- 4 x 25 @ 4s
b) Seated Rear Lateral Raise- 4 x 25 @ 2.5s

Doneski.

27/07/20

Have been sore AF still. Not sure what's going on. My recovery from those workouts last week was absolutely rubbish.

Have spend the last few nights stretching and using a lacrosse ball which is helping a bit.

Planned on doing the written workout but had nothing. Ended up just benching up to a 90kg single and called it a day. Will see how I feel tomorrow. May just take the rest of the week to get my shit together and start again next week. 

Volume is pretty high on this program, so maybe just do half the amount and then over time add the sets back in one at a time

That's a great point. The volume is pretty high. I hiave to admit the upper days felt pretty damn good though.

I'm going to take this week to get the body right again and go again. I will drop the weights a little for the lower days though. 

31/07/20

Incline Bench- 2x5@60
Deadlift- 2x5@90
Front Squat- 2x5@60
Pull Ups- 2x5@bw
L-sit- 2xmax seconds

02/08/20

Incline Bench- 2x5@60
Deadlift- 2x5@90
Front Squat- 2x5@40
Pull Ups- 2x5@bw
L-sit- 2xmax seconds

Starting today I'm doing the program as written rep and set wise with incline bench, deadlift and front squats. Not sure about doing the loaded carries. I will probably change things up with some other upper body stuff to keep my upper back, shoulders and elbows healthy.

40 Day Schedule- Incline Bench, Deadlift, Front Squat
Week 1- Mon 2 x 5, Tues, 2 x 5, Wed 5-3-2, Fri 2 x 5, Sat 2 x 5
Week 2- Mon 2 x 5, Tues 6 Singles, Wed 1 x 10, Fri 2 x 5, Sat 5-3-2

We're in stage 4 lockdowns here so I basically get no time outside except for walking the dog. That puts an end to any running I was doing so I'm going to give some barbell complexes or something similar a go. Was reading about Litvinovs too which sounds ok so might give that a try on the off days.

04/08/20

Incline Bench- 2x5@60
Deadlift- 2x5@90
Front Squat- 2x5@60
Pull Ups- 2x5@bw
BB Curls- 2x10@30
Trap 3 Raise- 2x10@2.5s

check out the Athlean-X stuff on Youtube on elbow pain, fixed mine