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Weights session - Strength phase (except for DLs) session 9, wk beg 21st Oct
Dead lift
This week:
Warm up - 1 x 10 @ 39Kg
4 sets x 12 @ 41Kg no tightness this week, concentrated on L shoulder taking its share of the weight, head/lower back position (bending over propoerly), hinge, fully standing up.
Pretty straight forward, think I'll move straight on to heavier weight/lower reps.
Chest press
This week: 3 sets x 7 @ 21Kg
Good. Last few reps of final set were still pretty hard.
Keep at 7
Pull over with glute bridge
This week: 4 sets x 8 @18Kg
Good. Stick at 6 - finding hold the db over my face pretty scary
db row
This week: 4 sets x 7 @16Kg L arm felt good
Keep at 7 for another week.
Split squat
This week: 4 sets x 10 @16Kg ES
Less effort than last week for sets 3 and 4. Held db in cradle of thumb and 1st finger and grip towards me, think that was better.
Keep at 10 for one last week.
Dead lift
This week:
Warm up - 1 x 10 @ 39Kg
4 sets x 12 @ 41Kg no tightness this week, concentrated on L shoulder taking its share of the weight, head/lower back position (bending over propoerly), hinge, fully standing up.
Pretty straight forward, think I'll move straight on to heavier weight/lower reps.
Chest press
This week: 3 sets x 7 @ 21Kg
Good. Last few reps of final set were still pretty hard.
Keep at 7
Pull over with glute bridge
This week: 4 sets x 8 @18Kg
Good. Stick at 6 - finding hold the db over my face pretty scary
db row
This week: 4 sets x 7 @16Kg L arm felt good
Keep at 7 for another week.
Split squat
This week: 4 sets x 10 @16Kg ES
Less effort than last week for sets 3 and 4. Held db in cradle of thumb and 1st finger and grip towards me, think that was better.
Keep at 10 for one last week.
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