Friday 21st of april
1-3 = easey... 4-6 = comfortable... 7 = comfortable but with a bit more effort needed... 8 = tough... 9 = very tough... 10 = extremely tough
Squat
1.) 70. x 5
2.) 87.5 x 5
3.) 105 x 5
4.) 122.5 x 5
5.) 150 x 3 ... 10/10 (PR)
6.) 105 x 8
Bench Press
1.) 50. x 5
2.) 62.5 x 5
3.) 75 x 5
4.) 87.5 x 5
5.) 105 x 3 ... 9/10 (PR)
6.) 75 x 8
Powerclean
1.) 40 x 5
2.) 51 x 5
3.) 55 x 5
4.) 61.5 x 5
5.) 75 x 3 ... 7/10
6.) 55 x 8
Barbell Curls
1.) bar x 8
2.) 25 x 8
3.) 34 x 8 ... 8/10
Tricep Extensions
1.) bar x 8
2.) 26 x 8
3.) 36 x 8 ... 9/10 (PR)
Squats... Last set was extremely tough, after the second rep i had to stay standing for a few seconds before attempting the last rep. Dredding these on monday but ile try my best.
Bench... Not as tough as expected but still really hard, i think it will be a max effort to get 5 reps on monday but hopefully i will do it.
Powercleans... Form was just as good as it has been these past couple of weeks. On the last set technique wasn't as good but still not bad, better than ever for this weight.
Curls... Hard to tell if i'm improving at these but i will just keep adding 1 or 2 kg a week.
Tricep Extensions... I did these laying on flat bench for first time today, they seemed a little bit harder but still do-able. (just) I was experimenting with grip throughout the sets and found that it becomes harder with even a slightly wider grip than the grip i was using. Wich was about 2 inches in from the rings on each side.
Overall it was a real tough session, i am very pleased with my progression, i never expected to be where i am now before starting this journal. So it's all good, i just hope i can keep lifting more and more. I expect Monday's session will be really tough and i will have to do at least my best to get all the reps.
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