W1D1

Mon 19th

* Back from my hols with Stephanie. Great to relax - sleep wasnt ideal but didnt do much in the way of training, feel rested!

W1D1 - starting Matt Wichlinskis new prog

(Didn't split jerk as my foot is still healing up, will go light on his from next week)

Push Press 5RM; 90% x 5 x 2 -> 75kg / 67.5kg

Squat 5RM; 90% x 5 x 4 -> 110kg / 100kg - this felt heavy today!! Hips were tight and didnt really get a groove going

Barbell Row 5RM; 90% x 5 x 2 -> 70kg / 62.5kg *felt a crackling in my right elbow (lateral) as I pulled up, isnt right today (tuesday)


*Evening*

Went sprinting with Stephanie -> 10 rounds 10m build up into 50m sprint, walk back to start for recovery

Mon 5th

Looking forward to getting back onto Matt's program when I get back from my hols but enjoying the relaxed sessions at the mo.

Box Squat 8 x 2 110/110/115/115/120/120/120/120kg

Incline Bench 4 x 5 75/77.5/77.5/77.5kg

Chins 4 x 5 20/25/30kg

Double KB Swings 4 x 10 20kgs

Leg Raises 3 x 12


3 x 5 130kg from last week

squatting

Sat 3rd

Push Press 3 x 5 72.5kg

Hang Power Clean 3 x 3 70/75/80kg

RDL 4 x 6 80/90/100/100kg

Bicep Curls 15 x 15kg / 8 x 20kg / 6 x 20kg

Fri 2nd

A. Squat 3 x 5 130kg (pretty sure this is a pr for reps!)

B1. DB Incline Press 3 x 10 25kg
B2. Chinese Ro 3 x 10/10 30kg/32.5kg

C. Hanging Leg Raise 2 x 10