Less talky, more lifty.

[Rach]

Thursday 19th July 2012

Squats: 5@20kg, 5@30kg, 2 sets 5 at 35kg

3 sets of: sumo deadlift 5 reps at 40kg and 10 x ab wheel roll outs

Walking lunges with 7.5kg dumbbell each arm: 6 lengths

Turkish get ups 8kg: 2 x5 each side

stretches

[Rach]

Saturday 21st July 2012

Bench: 2x10@20kg,5@30kg, 3x3@30kg.

Incline dumbbell bench press 9kg each arm: 1x7, 3x8.

Dumbbell rows on bench 9kg each arm:1x10; 10kg each arm: 5, 7, 10.

Overhead press 15kg: 6,5,5.

[Rach]

Tuesday 24th July 2012

Warm up
Piriformis stretches
Bench:
2x5@20kg
2x3@30kg
2@35kg
2x5@30kg

shrugs:5@70kg
assisted pull ups: 5 with big band
3 sets of: shrugs: 5@90kg and 5x pull ups with 2 big bands

Turkish get ups: 4 sets 5 each side at 8kg
Alternate dumbbell shoulder press: at 8kg: 3x10
Stretches

[Rach]

Thursday 26th July 2012

warm up

deadlifts: 10@25kg, 4@35kg, 5@45kg, 2x5@60kg.

[Rach]

28th July 2012

warm up
squats
2x5@20kg, 5@30kg, 3x3@40kg, 1@45kg.

[Rach]

Tuesday 31st July 2012


warm up

squats: 2x5@20kg, 5@30kg, 2@40kg, 2 singles at 40kg, 2 at 40kg

Bench: 5@20kg, 2@30kg, 4 singles at 30kg to commands.

deadlifts:10@30kg, 5@40kg, 5@50kg, 3@60kg, 1@ 70kg, 2@70kg, 5 at 60kg.

Mountain climbers

Stretches

[Rach]

Saturday 4th August 2012

Lancs V Roses Powerlifting Comp. Lancs team short on lifters so I took part even though lifts not up to it yet.

Bodyweight: 59.2kg

Squat: 40kg, 45kg, fail at 52.5kg on depth.

Bench: 32.5kg fail (started moving bar before press command), 32.5kg, fail at 37.5kg.

Deadlift: 75kg, 85kg, 95kg.

[Rach]

8th August 2012

warm up
piriformis stretches and foam rolling

overhead squats at 20kg: 2x5,2x10

Bench: 2x5@20kg, 5@25kg, 3@30kg, 3@30kg, 3 singles at 35kg.

stretches.

[Rach]

Saturday 11th August 2012


going over elements of new program: (5/3/1).


Week 1. Session 1.

squats:5@20kg, 5@25kg, 5@27kg, 5@30kg,12 @ 32kg.

pull ups assisted with bands 4X5

front squats: 2x10 at 20kg, 2 @25kg.

checked form on military press 2x10 in front of neck, 2x 10 behind neck.

[Rach]

Wednesday 15th August.

Week 1 session 2.

Warm up

Bench press: 2x5@20kg, 2x5@22kg, 15 reps at 25kg.

military press: can't remember exactly think it was 2x10 in front of neck at 11kg, 2x10 behind neck at 11kg, 8 in front of neck at 11kg, 7 behind neck at 11kg, 7 in front of neck at 11kg, 6 behind neck at 11kg.

Supine pull: 4x10.

Incline barbell bench press : 4x10 at 25kg.

[Rach]

Thursday 16th August 2012

Week 1 session 3

warm up

Deadlift: 5@40kg, 5@50kg, 5@55kg, 5@55kg, 9 at 60kg.

Front squats: 2x10 at 20kg, 2x10 at 25kg.

next week will include leg press.

[Rach]

Sunday 19th August 2012

week 2 session 1.

Dowel and bodyweight warm up.
Squats: 3@25kg, 3@27.5kg, 3@30kg, 3@32kg. Final set Max reps until form degraded at 35kg: 16 reps.

Stiff leg deadlift: 12@30kg, 3x12@40kg, 8@40kg, 4@40kg


Split squat: 8 each side at 20kg, 8 each side @25kg, 2 x 8 each side @30kg.


Very assisted pull ups using resistance bands to lat pull downs: 3x10 using large medium and mini band at37.5kg for the pull downs. then 5 assisted pull ups with large and medium bands and 6 pull downs.
I suck at pull ups at the mo and find even assisted pull ups challenging.Looking forward to improving on these.
Ab wheel roll out:4x15

[Rach]

Tuesday 21st August-week 2 session 2

Bodyweight and dowel warm up. Foam rolling.

Bench:3@20kg, 3@20kg, 3@22.5kg, 3@25kg, max reps at 27kg managed 11.

Incline bench press: 10@ 20kg, 6@ 25kg, 7@ 25kg, 2x @ 10 @20kg.

Military press at 12.5kg: 3 x 10 normal position, 3x 10 behind neck.

Supine pulls: 4 x 10.

[Adena]

Very assisted pull ups using resistance bands to lat pull downs: 3x10 using large medium and mini band at37.5kg for the pull downs. then 5 assisted pull ups with large and medium bands and 6 pull downs.
I suck at pull ups at the mo and find even assisted pull ups challenging.Looking forward to improving on these.

You're not alone there! After a couple years of lifting, I still haven't really improved my pull-ups any. They're just a difficult exercise, period. I always do them assisted because I want to do sets of 8-12 reps for all my assistance work, and I'm nowhere near being able to 8 pullups unassisted!

[Rach]

Very assisted pull ups using resistance bands to lat pull downs: 3x10 using large medium and mini band at37.5kg for the pull downs. then 5 assisted pull ups with large and medium bands and 6 pull downs.
I suck at pull ups at the mo and find even assisted pull ups challenging.Looking forward to improving on these.

You're not alone there! After a couple years of lifting, I still haven't really improved my pull-ups any. They're just a difficult exercise, period. I always do them assisted because I want to do sets of 8-12 reps for all my assistance work, and I'm nowhere near being able to 8 pullups unassisted!

what sort of assistance do you use Adena? At the mo am needing maximal help!