Training Log - Week 1

Monday 22-5-23 - Push day

Bench press

• 100kg x 10
• 100kg x 8
• 100kg x 7

Machine overhead press

• 70kg x 8
• 70kg x 6
• 60kg x 12

Lateral raises

• Plate 4 x 8
• Plate 3 x 12

JM press

• 40kg x 11
• 40kg x 9
• 40kg x 7

5km run 

• 23:45

My bench press isn’t where it used to be, but it is improving again. I want to get 100kg up over 12 reps again.Overhead press, lateral raises and JM press were done with a very slow eccentric. I haven’t been doing the JM press for long, but it’s starting to feel more natural now.

Currently weighing 87kg

I'm currently eighing around 87kg which is a bit too light for me. I would like to be over 90kg so that will be a target for the next few months. 

Wednesday 24-5-23 - Pull Day

DB row

• 45kg x 10
• 45kg x 8
• 45kg x 6

Lat pull down

• Plate 11 x 13
• Plate 11 x 11
• Plate 11 x 10

Seated machine row 

• 60kg x 10
• 60kg x 8

Rear felt cable fly

• Plate 4 x 13
• Plate 4 x 13​

Curls

• I've has a slight niggle in my forearm recently. It's getting better, but I could feel it when I tried to curl so I stopped.

This gym hasn't got weights on the cable machine and has them numbered 1,2,3,4,5 etc
Assualt bike

• 20/10 (seconds) x 8

Thursday 26-5-23  Leg Day

Trap bar deadlift 

• 162kg x 6
  
• 182kg x 6
  
• 202kg x 4
  

Leg extension 

• 80kg x 13
  
• 80kg x 12
  
• 80kg x 8
  

Leg curl

• 60kg x 12
  
• 60kg x 10
  
• 60kg x 8
  

Reverse hyper

• 200kg 4 x 25
  

I’ve been working on getting my lower back stronger and healthier lately. This is the first time in ages I had 100% confidence in my back when lifting. The 202kg TBDL was tough, but I've not lifted this weight for a while so that was to be expected. I hope to get this up to 10+ reps fairly quickly. Leg extensions and leg curl were done with very slow eccentrics and to complete failure. The reverse hyper has really helped build back my back strength. 

Trap bar deadlift

I really want to get my trap bar deadlift back to where it used to be. I've done 232kg x 7 before, so it's a long way to go. I recedntly turned 40 and I do find I get a few more non training related niggles now, but I still hope to hit some all time PRs again.