Squat: worked up to 120 x 2*, then 55 x 6 (x 5)
Bench press: worked up to 100 x 2, then 45 x 6 (x 5)
Dumbbell row: worked up to 50 x 5 (x 5)
Dumbbell fly: 2 sets of 10 reps
Cable pushdowns: around 85 reps
Light face pulls between sets.
*No belt. Paused the first rep of each 5/3/1 squat and bench set. Lower back got a bit sore during squats. This is from continually bending down to change nappies, pick up my daughter, etc. Weights felt very comfortable. Didn’t push any reps.
Three rounds of:
Neck harness: extension and flexion 2.5 kg x 30
Sit ups: 12
Dumbbell curls: 11 kg x 10
Weights side bends: 11 kg x 12 each side
Hammer curls: 11 kg x 10
Dumbbell shrug: 11 kg dumbbells x 12
Light squat: 50 x 5, 62.5 x 5, 75 x 5
Deadlift: worked up to 142.5 x 2*
Press: worked up to 65 x 2, then 30 x 5 (x 5)
RDL: 30 x 5 (x 3)
Pull ups: 5, 6, 7, 8, 9, 5
Face pulls between sets
*No belt.
Three rounds of:
Neck harness: extension and flexion 2.5 kg x 25
Sit ups: 11
Dumbbell curls: 11 kg x 9
Weights side bends: 11 kg x 11 each side
Hammer curls: 11 kg x 9
Dumbbell shrug: 11 kg dumbbells x 11
Squat: worked up to 112.5 x 3*, then 55 x 5 (x 5)
Bench press: worked up to 95 x 3, then 45 x 5 (x 5)
Dumbbell row: worked up to 50 x 4 (x 5)
Dumbbell flys: 2 sets of 10 reps
Cable pushdowns: 80 reps
Light face pulls between sets.
*No belt. It’s still feeling tough.
Neck harness: extension and flexion 2.5 kg x 20 (x 3)
Sit ups: 3 sets of 10
Dumbbell curls: 11 kg x 8 (x 3)
Hammer curls: 11 kg x 8 (x 3)
Dumbbell shrug: 11 kg dumbbells x 10 (x 3)
Weights side bends: 11 kg x 15 (x 2) each side
Light squat: 50 x 5, 62.5 x 5, 75 x 5
Deadlift: worked up to 135 x 3*
Press: worked up to 62.5 x 3, then 40 x 3 (x 3)
Pull ups: 5, 6, 7, 8, 6, 5
Incline dumbbell bench press: 20 x 5 (x 3)
Face pulls between sets
*No belt.
Something pulled in my upper back, left side, on the first rep of the last 5/3/1 deadlift set. I put the bar down and waited a few moments, as a precaution. It felt ok, so I did two more reps and stopped.
Barbell Training 