Monday December 8: All-round 1-BB4
all weights in kilograms
dynamic warmup
arm circles, calf stretch, Frankensteins, cat /camel, hip stretch, lateral lunge, reverse lunge, goblet squat @ 10kg, Russian twist @ 4kg ball, and SHELC, plus trying to balance myself on the Bosu.
A1
neutral grip chins
BWx5
B1
db press
(18x2)x9
(22x2)x6-5-5
Same wt as last week, but 2 less reps
Together with
B2
Pendlay row (from floor)
40x10
47,5x8-8-
9
C1
unilateral LPD
17,5x15/15 –
16/16
Higher wt, still working up
C2
unilateral leg press
14,5x10/10
19x10/10-10/10
Same wt, less reps
D1
preacher curl (bench)
30x
8-6
D2
triceps (rope) pushdown
26,3x
5
Again, just 1 set this week.
E1
standing gluteus
65x
18/18
E2
OH squat
10x6
Will do this exercise in the near future so dabbled a bit with it…
Training statistics
week 1: combined volume: 29418 – sets: 67 – reps: 548 – avg reps/set : 8,2 – kg/rep : 53,7
week 2: combined volume: 31950 – sets: 62 – reps: 626 – avg reps/set : 10,1 – kg/rep : 51,0
week 3: combined volume: 29130 – sets: 58 – reps: 536 – avg reps/set : 9,2 – kg/rep : 54,3
week 4: combined volume: 27163 – sets: 65 – reps: 488 – avg reps/set : 7,5 – kg/rep : 55,7
Comment : Could notice fatigue, and actually thought this was a so-so workout as I knew the db presses weren’t as good as they have been.. got a nice surprise at home when checking my Excel spreadsheets how I fared
Only pity was that shoulder started to whine again near the end, so the plan to participate in the new X-Co training was abandoned.