AdCon's lifting journey.

[AdCon]

Push:

19-05-13

Warm up- bands + 0.2 row + rotator cuff


Bench-

20kg x10
45kg x6
65kg x1.5, x2 (no strength there)
70kg x0.5


Incline-

35kg x10
50kg x5, x5, x4


Incline flies-

14.5kg x8, x8, x8


Landmine press- (focus on power and depth)

+20kg x10, x10, x12


One Arm Upright rows-

25kg x20, x20, x20


CGBP- (slow down, pause, explode)

52.5kg x6, x6, x6


Single arm overhead extension-

10.5kg x12, x12, x12 (form a bit sloppy at the end)



NOTES:


Benching isn't going so well at the moment. It could just be a mental thing, I'm not sure. I might drop the weigh for the next two workouts and do a mini deload to work on my form.

I just seem to be lacking power off my chest.

I tried doing the landmines and CGBP with more explosive form which felt good.

Hopefully I'll get past this and start adding on the weight in no time, push seems to be the only day where the progress is slow.