Week 1, Day 1, Loading/pivot week
Monday 17.11.21 W1D1
Comp Squat - Belt, 3:00 rest
5s to
140 X 5
150 X 5 X 2
Haven't LB squatted for 4 weeks so not pushing the boat out
Comp Bench - 3:30 rest
4s to
95 X 4 X 5
Notes
Running short on time today.
Week 1, Day 1 - Pivot week
W1D1 Wednesday 15.12.21
Comp Squat - Belt, 4:00 rest
Work to
170 x 1
195 x 1 @8 - Good rep but about 1/4 of an inch high
187.5 x 3 - All exactly on parallel
187.3 x 3 @9 - All to depth
Struggling to hit depth as trying to stay as tight as possible. Need to start the rep with more forward lean
Pin Bench - 3:00 rest
Set up exactly where my normal bench height is, let the bar rest on pins for 1-2 sec
3s to
90 x 3
95 x 3
100 x 3
102.5 x 3 @7.5
107.5 x 3 @9.5
SSB GM To Pins - 3:00 rest
6s to
100 x 6
110 x 6
120 x 6
130 x 6
Circuit
Sled 100kg x 20m
Hammer Row 40kg per arm x 10
Russian twist 8kg x 10 per side
Heel-taps x 8
x 4 rounds
Aerobike
1hr total with circuit, 150HR