I've been slowly getting back into the swing of squatting again, getting my balance back and rebuilding my right leg muscles. My last couple of training sessions have looked like this:
Monday:
Pendlay row
60kg x 10
100kg x 5 x 2
100kg x 8
Klokov press:
40kg x 10
50kg x 10
60kg x 5 x 3
Bench press (all paused reps)
80kg x 5
100kg x 3
110kg x 3
120kg x 2 x 3
100kg x 8 (not paused)
Underhand grip chins
BW x 8 x 3
Incline DB bench
30s x 10
36s x 10
38s x 8 x 2
Tuesday:
Stretching and foam rolling (20 mins)
Single leg glute bridging
10 x 3
Squats
60kg x 10 x 5 (to bench)
RDL
60kg x 10
100kg x 10
120kg x 10
150kg x 5 x 2
Glute Kickback machine
40kg x 15 x 3 each leg (right leg first)
WG pullups
10, 5, 5, 5, 8
Finished with some bicep bro stuff
So I'm feeling really good actually. I hit an 85kg strict press the other day, and have been toying around with a bit of metabolic conditioning style training with dumbell and barbell complexes. I am still looking at taking it smart and slow, making sure I massage my leg and knee daily, plenty of foam rolling, stretching, and Bikram Yoga.
Upper body strength is coming along nicely, and it seems that by the time I make it back to competing, my pressing will no longer be a major weakness of mine.
I apologise for this brief post, it is just me wanting to start a training diary again. I must put pen to paper, devise a program, and get back to logging my training!!!
Some vids from Last Thursday's training, had a ripper session. Strict press is feeling strong, although I make this PB look quite heavy... it felt heavy! I think 90 is there with a better set up and execution.
