Week #53 - 28/09

Monday - 28/09
Hamstrings/Lower back with Craig - CSPC 5:00pm
Giant Camber Bar 15" Box Squats 2x60x8 100x6 *belt* 2x140x6 2x160x5 180x5
Chain Suspended Good mornings 60x8 3x100x5
Conv. deadlifts 2x60x8 110x6 160x6 2x200x6
Lying leg curl 10x10 20x10 2x30x10 2x20x12
Standing abs 48x10 3x54x10 48x10
**Good workout, lower back fried after that. The squats with the GC bar are hard, the bar wobbles around a lot so it takes a lot out of your core. Good to deadlift again, first time in about 8 weeks. All sets were done with no belt and there was no grinding, all reps explosive from start to finish - they felt pretty good. I'm happy with those for week 1 of deadlifting, a lot better than week 1 last time. Just a quick recap; last time I did deadlifts week 1 was 200x3 with a belt for one set and as first exercise and they felt terrible. But by week 5, I was here:



Tuesday - 29/09
Chest with Craig - Eastside Barbell 5:00pm
Incline db press 20x10 30x10 40x10 4x50x10
Flat bench press 60x10 100x8 2x110x8 100x10
Chest dips 4xBWx10
Chest press 30x12 4x60x8-12
Cable fly 5 sets & dropset to finish
**BB bench and dips felt terrible. Shoulders, elbows and forearms grinding away. And I feel like my left side isn't activating as well. Resulted in feeling weak as on these movements. Going to do something different on chest for the next month or so, just stick to dumbbell presses, flies and chest presses. Should serve as a bit of a deload. Will keep at close grip bench press on arms day, that feels ok (albiet weak as well too).