Shoulder stretching, roller, leg stretch with band
Warm up sets
Working sets:
340 x 3
385 x 3
415 x 3
Assistance work:
Straight-leg deadlift:
135 x 8 x 3
Standing calf raises:
135 x 15 x 3
roller
Should have been 435 on last set but dropped a bit and pushed through. Afterwards we all ate dinner and went over to the jacuzzi.
Shoulder stretch, roller, roller stretching
Warm up sets
Working sets:
125 x 3
140 x 3
160 x 8
Assistance work:
Pull-ups (underhand, medium grip):
BW x 8 x 3
Seated dips:
45 x 8 x 3
Barbell curl:
95 x 8 x 3
Roller
Last set was feeling good so went ahead and pushed it to 8 reps. Happy with that and glad I went for it.
Shoulder stretch, roller, band pulls (shoulder/upper back stretch)
Warm up sets
Working sets:
365 x 3
415 x 3
465 x 0
445 x 3
Assistance work:
Good mornings:
115 x 10 x 4
Band crunches (single ‘pro mini band‘ in half over the top of rack):
band x 15 x 4
Barbell shrugs:
155 x 8 x 4
Roller
As you can see I didn’t get 465 so dropped a bit and pulled 445 x 3. Small improvement over last deadlift session so I’ll take it. Slowly improving back to where I want to be. Determined to get there as quick as I can.
Roller, shoulder stretching, roller stretching
Warm up sets
Working sets (Bench):
180 x 5
205 x 5
225 x 2 (terrible)
Warm up sets
Working sets (barbell row):
170 x 5
195 x 5
225 x 5
Roller
Felt weak, not a great session. Intensity isn’t there again yet; don’t know if it’s mental or what, but not going to let it bug me.
Shoulder stretch, roller, leg stretch with bands
Warm up sets
Working sets:
315 x 5
360 x 5
403 x 3
Roller
Stopped at 3. They felt good, but I needed to stop there. Great to get in a quick training on Father’s Day, having a good day with my family. Now, off to see my cousin get married!