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Old 02-07-2013, 04:46 PM   #169
tomahawk
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Wednesday 6 February 2013

5/3/1 Wave 4, Week 3, Day 1: 1's

Squat

1x5 70kg
1x5 95kg
1x5 110kg
1x5 130kg
1x3 147.5kg
1x2 165kg

Going into this my left glute was a mess. It's been sore since Monday but I have no idea what's aggravated it so much. Putting shoes and socks on is an olympian feat at the minute. It felt a little better after I warmed up but I just wanted to get this over with.

Bench

1x5 50kg
1x5 62.5kg
1x5 72.5kg
1x5 95kg
1x3 107.5kg
1x3 120kg
1x10 95kg

My set up was weak, unracking the bar was dodgy and I just felt beat up. I was in the gym completely on my own so just sucked it up, set the safety bars to save my face in the worst case scenario. Happy with 3 reps considering.

Close grip bench

1x17 65kg
2x13 65kg

43 reps in total. Getting better.

Supersetted with...

Neutral grip chins

1x8 assisted by blue band
1x5 assisted by blue band
1x7 assisted by blue band

20 total reps. No idea what happened on the second set.

This was a little bit down on previous bench sessions. I'm relatively happy with the top set. Possibly lacked a little bit of focus.

Ring delt superset

2x5 Rear flyes
2x5 External rotation
2x5 Facepulls

All done with bodyweight. Taken from the video below.

Writing this a day after and just got home from rugby training. My aim is to hobble through the game on Saturday then I'm into a deload week and I have no game next week. I'm going to lay off the lower body work and heat/ice/stretch/roll/beat the crap out of this glute.

http://www.youtube.com/watch?feature=player_embedded&v=EAoxF3rrZ1w

Last edited by tomahawk; 02-07-2013 at 04:53 PM.
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