Cross > Weights

Weights session (endurance phase) wk2 week beg 15th April

Make rookie error of not reading my notes before starting. grrr

Dead lift
This week:

PT had recommended lifting the resting weights level so resting on the top of two flower pots. I think it affected my position wrt the bar/wieghts, and my back grumbled a bit. Luckily there was no lasting effect.

Warm up - 1 x 10 @ 39Kg
3 sets x15 @ 39Kg at normal tempo - this was OK (back issues aside). Can probably move up/down to 8 reps per set with slow release in next session
Programme - Work up to 15 reps at normal tempo. When comfortable, reduce reps (8-10) but slow right down on release phase. Work back up to 15.

Reverse Fly
This week: 3 sets x10 @ 2x2Kg db - extremely slow release. Good, could move up to 11 or 12 reps per set next session.
Programme - Work up to 15 reps - extremely slow release, but keep shoulders down

Single arm row
This week: 3 sets x10 @ 12Kg slowly. Did this before superset 1 by mistake. All good. Could probably move up to 11 reps per set next session
Programme - Work slowly up to 15 reps. When extremely comfortable, consider releasing supporting hand - could split down into chunks eg 5 and rest (likely to be many weeks)

Superset 1
This week:
3 sets
- Landmine split squat single arm press (5kg) x12 This seemed quite hard work this week. Will try once more next session and if too tiring drop down to 10 reps per set
- Fly (2x 6Kg db) x 15 - this felt good this week. Try 15 reps per set at normal speed next week, and then drop down to 8 slow reps
Programme - Work up to 12 reps for press and 15 reps for Fly (Fly more important)

Superset 2
This week:
3 sets
- Glute Bridge x15 @ 11Kg bar - good, slow down next session
- Reverse nordic curl x 15 - good

- Lunges x10 per leg (2x 6Kg db) - good, increase to 11 reps per set next session, keep reps slow
Programme - Work slowly up to 15 reps for all exercises. Keep glutes engaged for all exercises. Lunges - keep core engaged to remain upright at all times (no forward or backward leaning).