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Old 12-07-2010, 02:46 PM   #13
Ben Byram
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Join Date: Nov 2010
Location: UK (kgs please)
Posts: 155
Default Tuesday 7th December

Training percentages for squats and presses in this session are as in week 1 of 5/3/1, just reversed, i.e. 85%,75%,65% of training 1RM.

Squat:
122.5x5, 107.5x6, 95x10/10/9 - (RPE 9 for last 3 sets).
Just thought about the proper movement of my hips. Technique felt solid and deep enough.

Press:
70x4, 60x6, 52.5x7.
Missed the 5th rep of the first set annoyingly. Perhaps partly due to poncing around showing another lad press-up variations on Sunday and more likely because I was trying to pull my elbows down in the eccentric (thinking it might work like it does benching - activating the lats), but forgot about lifting the chest and keeping the trunk and legs tight. Will continue with what I have planned, should be alright. The earth is still spinning......

Chins:
20x4.5, 10x6, BWx9.5.
Calling these half reps because chin didn't clear the bar.

Bench press (explosive):
62.5x8x3.
Not explosive enough in the last set. Reduce to 60kg. Putting your feet on the bench and lifting your hips to arch your back for setting up makes a massive difference. Why wasn't I doing this ages ago. Fookwit!

Back extensions:
25x15x3.
Didn't push these too hard, will add a couple of reps next week.
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