Tuesday 15 September

Lifting session

Squat

20kg x 5

40kg x 3

60kg x 2

80kg x 1

100kg x 5

100kg x 5

100kg x 5

Bench press

20kg x 5

40kg x 3

60kg x 2

70kg x 1

80kg x 5

80kg x 5

80kg x 5

Assisted chin ups

-40kg x 10

-40kg x 10

-40kg x 10

CoC Gripper

Sport x 15

Trainer x 10

0.5 x 5

1 x 2

1.5 x 2

1.5 x 2

1.5 x 2

Friday 18 September

Lifting session

Squat

20kg x 5

40kg x 3

60kg x 2

80kg x 1

100kg x 5

100kg x 5

100kg x 5

Bench press

20kg x 5

40kg x 3

60kg x 2

70kg x 1

80kg x 5

80kg x 5

80kg x 5

CoC Gripper

Sport x 15

Trainer x 10

0.5 x 5

1 x 2

1.5 x 2

1.5 x 2

1.5 x 2

Cable neck flexion

6.8kg x 18

6.8kg x 18

6.8kg x 18

Cable neck extension

6.8kg x 18

6.8kg x 18

6.8kg x 18

Barbell good morning

20kg x 20

20kg x 20

20kg x 20

Sunday 20 September

Lifting session

Squat

20kg x 5

40kg x 3

60kg x 2

80kg x 1

100kg x 1

113kg x 3

113kg x 3

113kg x 3

Bench press

20kg x 5

40kg x 3

60kg x 2

70kg x 1

80kg x 1

90kg x 3

90kg x 3

90kg x 3

Assisted chin ups

-32.5kg x 7

-32.5kg x 7

-32.5kg x 7

CoC Gripper

Sport x 15

Trainer x 10

0.5 x 2

1.5 x 2

1 x 5

1 x 6

Cable neck extension

6.8kg x 19

6.8kg x 19

6.8kg x 19

Cable neck flexion

6.8kg x 19

6.8kg x 19

6.8kg x 19

Monday 21 September

Karate Session

Usual warm ups then the class took the form of a mock competition to get us all used to how comps work. Was interesting! Also got confirmation that i will be grading in a month :)

Tuesday 22 September

Lifting session

Squat

20kg x 5

40kg x 3

60kg x 2

80kg x 1

100kg x 1

113kg x 3

113kg x 3

113kg x 3

Bench press

20kg x 5

40kg x 3

60kg x 2

70kg x 1

80kg x 1

90kg x 3

90kg x 3

90kg x 3

Assisted chin ups

-32.5kg x 8

-32.5kg x 7

-32.5kg x 7

CoC Gripper

Sport x 15

Trainer x 10

0.5 x 5

1 x 3

1 x 3

1 x 3

1 x 3

1 x 3

1 x 3

Cable neck extension

6.8kg x 20

6.8kg x 20

6.8kg x 20

Cable neck flexion

6.8kg x 20

6.8kg x 20

6.8kg x 20

Friday 25 September

Lifting session

Squat

20kg x 5

40kg x 3

60kg x 2

80kg x 1

100kg x 1

113kg x 3

113kg x 3

113kg x 3

Bench press

20kg x 5

40kg x 3

60kg x 2

70kg x 1

80kg x 1

90kg x 3

90kg x 3

90kg x 3

Deadlift conventional

60kg x 5

80kg x 2

100kg x 1

122kg x 3

122kg x 3

122kg x 3

Cable neck extension

6.8kg x 21

6.8kg x 21

6.8kg x 21

Cable neck flexion

6.8kg x 21

6.8kg x 21

6.8kg x 21

Monday 28 September

Lifting session

Squat

20kg x 5

60kg x 2

80kg x 1

94kg x 5

94kg x 5

94kg x 5

Bench press

20kg x 5

40kg x 3

60kg x 2

75kg x 5

stopped here as started to get pain in my shoulder. Looked it up and might have picked up a little shoulder impingement so will need to lay off the pressing for a couple of weeks i think. Priority is grading next month so dont want to get injured beforehand and not be able to sit it!

Assisted chin ups

-32.5kg x 8

-32.5kg x 8

-32.5kg x 8

CoC Gripper

Sport x 15

Trainer x 10

0.5 x 5

Sport x 15

Sport x 15

Sport x 15

Cable neck extension

6.8kg x 22

6.8kg x 22

6.8kg x 22

Cable neck flexion

6.8kg x 22

6.8kg x 22

6.8kg x 22

11 hours ago, DarthPenguin said:

Monday 21 September

Karate Session

Usual warm ups then the class took the form of a mock competition to get us all used to how comps work. Was interesting! Also got confirmation that i will be grading in a month :)

This is great! Best of luck with that upcoming grading!

Sorry to hear about the impingement issue. Perhaps just sticking with overhead pressing will help you train around it.

6 hours ago, bushido_man96 said:

This is great! Best of luck with that upcoming grading!

Sorry to hear about the impingement issue. Perhaps just sticking with overhead pressing will help you train around it.

Thanks! I will be sure to update on how it went once done

Yeah i plan to replace bench with barbell rows for the remainder of my 6wk block and then will try to do a block of overhead press. Want to leave the pressing until post grading in case of any adverse effects