Notes & Comments
1 comments
Supersets Phase, Week 6 (wk ending 2nd October)
Dead lift
Warm up - 1 x 10 @ 39Kg
4 x 8 @ 55Kg
Felt harder than last week, but still achievable. Think two days travelling ddin't help. As for last week, core kicked progressively through the sets - back a bit niggly in first set. Think posture was better - focussing on movement through legs and glutes.
Move up to 3x10 next week
Superset 1
Chest Fly (using 2x2kg plates) x15
Chest Press (2x 8Kg db) x 15
3 sets. Left arm a bit wobbly, but easily achieved 3 sets (only had to focus hard on L arm on last couple reps of set 3).
Superset 2
Glute Bridge Pullover (using 14kg db) x15
Single Arm Bent over Row (using 14kg db) x15
3 sets. All good, but lost control of db on pullover on one rep, as let it go too far back. L arm much weaker than right in the BOR
Superset 3
Glute Bridge (weighted, using 10kg db) x15
Nordic reverse curl (using 5kg plate) x15
Front squat (10kg db) x15
3 sets. All good, no knee issues with squats
Dead lift
Warm up - 1 x 10 @ 39Kg
4 x 8 @ 55Kg
Felt harder than last week, but still achievable. Think two days travelling ddin't help. As for last week, core kicked progressively through the sets - back a bit niggly in first set. Think posture was better - focussing on movement through legs and glutes.
Move up to 3x10 next week
Superset 1
Chest Fly (using 2x2kg plates) x15
Chest Press (2x 8Kg db) x 15
3 sets. Left arm a bit wobbly, but easily achieved 3 sets (only had to focus hard on L arm on last couple reps of set 3).
Superset 2
Glute Bridge Pullover (using 14kg db) x15
Single Arm Bent over Row (using 14kg db) x15
3 sets. All good, but lost control of db on pullover on one rep, as let it go too far back. L arm much weaker than right in the BOR
Superset 3
Glute Bridge (weighted, using 10kg db) x15
Nordic reverse curl (using 5kg plate) x15
Front squat (10kg db) x15
3 sets. All good, no knee issues with squats
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Excellent work.