With under a week to go until the shoulder surgery I've almost gotten back up to speed with training. I'm hoping this is good indicator that a few weeks off won’t be too detrimental to my overall plan for next year. Realistically I won’t compete until Nationals slated for sometime in July with the main event being World Masters in Canada at the end of September.
Sat Max Bench:
Floor press
60x5 x4
Upper back
Triceps
Rehab
Weightlifting:
(only 2nd session back)
Snatch up to 25kg triples x4
Clean&Jerk up to 35kg triples x4
Front squats 50x5 x4
Monday's max squat:
Reverse band squat. (half suit except for the 180's)
100x5, 140x3, 160x3, 170x2, 180x1, 180x1, 140x5
2nd 180 was pretty lame and decidedly shallow and is about 20kg under my best.
Assistance:
Good morning machine
20 x12, 27.5 x10 x3
Single leg squat
8kg x10 x4
Barbell rollouts 8x4
GH situps 12x4
This morning (Wed) = Last bench session for a while.
Straight weight bench press 40x5, 50x5
Off foam (to reduce range of motion) 60x3, 70x3 x4
Machine row (supine grip) 25kg 10x4
Wide pulldowns 80 10x4
Dumbbell row 15 8x4
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