Cross > Weights

Strength phase with supersets - week 9. Week ending 15/01/23

Dead lift
Warm up - 1 x 10 @ 39Kg
4x 5 @ 61Kg

THIS WEEK - kept at 61Kg. I guess it's getting easier - the first lift is always the hardest, but I can complete all four sets without issue. PT keen to crank up weight, so may up to 63Kg next week. What's the worst that can happen?

Shoulder warm up
Reverse fly (1kg) x10
Bodyweight Windmill x5 (L)
Reverse fly (1kg) x10
Bodyweight Windmill x5 (R)
4 sets

THIS WEEK - kept same

Fly/Chest press
Lie down fly with 2x1 Kg plates x10
Chest press with push 10kg x8
3 sets

THIS WEEK - kept same. Bizarre near failure with L arm on second set of chest press, was much more intentional with 3rd set, and probably range of eccentric movement was a bit less.

Landmine/BOR
Landmine 25Kg on bar x10
BOR 14Kg - x6
3 sets ES, plus extra set for L side BOR only.

THIS WEEK - kept same. Landmine felt much more straightforward, may try to increase weight next week. Probably can also increase BOR reps next week - they were well within my capability.

Straight leg deadlift / weighted get ups
Straight leg deadlift - 2x12kg db x8
Weighted get ups 12kg db - from bench x8
4 sets

THIS WEEK - kept same. Can probably up to 10 reps next week.

Cool down/mobilisation
Windmills (6Kg) x5 ES - 4 sets

THIS WEEK - kept same