As I don’t have as many videos or as many impressive ones, or much to say, I’ll include two weeks of training blogs in this post. Firstly, let’s look at how I did on my goals set for the 3rd week:
Deadlift: 160kg (352lbs) x 8 reps
Didn’t quite get the 7, but thought “why not try for 170kg?”
Bench: 120kg (264lbs) x 8 reps
Squat: 140kg (308lbs) x 8 reps
Military press: 70kgs (154lbs) x 8 reps
Back felt pretty good for most of the third week, I really tried to tighten up my form on the deadlift, that is, I’ve been working on my thoracic spine mobility (along with foam rolling my back and pecs) and not only did it make me feel a lot stronger, but it allowed me to lift pain free (for more on this type of thing see here). Unfortunately on the Friday I made the mistake of going shopping and messing about, then when I finally got to my squat workout, my training partner and I were over it, as such I tweaked my back again doing squats. I managed to get 130kg x 7 pretty comfortably with a few pauses at the bottom (didn’t film it unfortunately), but with insufficient warm up and focus I later felt my back tighten up. I only managed a 60kg military press, and would say that isn’t worth a video, I’ll try for 70kg x 3, which while still not that impressive is a better lift, in week four. I only had four days to workout in the fourth week due to flying out to Sydney (and Soundwave \m/) on the Thursday, so I focused on my heavy upper body workouts and got in lower body where I could.
I’m still struggling to get through the bulk of my hip extension workout, but it’ll just mean I’ll have to factor some hamstring dominant hip extension into my next phase, which is fine (perhaps on accessory day). The workouts are taking longer, obviously, which isn’t so bad, I’m prepping for it, but sometimes I get cut off, I’ll include my training diary for the third and fourth weeks below, and you can see what I mean. The goal for the ‘hypertrophy’ week was to try and use some of the weights I lifted second week for higher reps, the 3 rep strength week in fourth week was a chance, despite my back, to really try for some competition worthy weights .
So, lets look at some goals for the fourth week and how I went with them:
Deadlift: 200kg (440lbs) x 3 reps
Bench: 140kg (308lbs) x 3 reps
Squat: 160kg (352lbs) x 3 reps
Military press: 70kgs (165lbs) x 3 reps (managed 80kg x 3, which is the heaviest I’ve ever military pressed)