Training 26/09/23

Tue 26/09/23: Spring Swole D17

AM BW: 92.0kg

Background Noise: Green Day – International Superhits

SSB Box Squat:
8x17kg
8x17kg
8x77kg
5x107kg
5x107kg
5x107kg
5x107kg
2 minute rests

RDL to Floor:
8x70kg
12x110kg
12x110kg
12x110kg
2 minute rests

Lying Leg Extension:
12×57.5kg
12×57.5kg
12×57.5kg
— Supersetted with —
Single Arm Dumbbell Bench Press:
12x45lb / hand
12x45lb / hand
12x45lb / hand
2 minute rests between supersets

Barbell Row:
12x75kg
12x75kg @ 6
12x75kg @ 7
2 minute rests

• Had a big fight with wife and daughter Sunday arvo, so not a great night at all and then a really busy / stressful day at work yesterday too, so even though I got to bed on time I’m putting last night’s crappy sleep down to all of that. Was glad I had this week down as a light week.

• Did some squats. Stretched my hip out a little, but not much. This was heavy enough to feel like work, but easy enough that it didn’t completely suck and I could have kept doing sets. Planning on fives this block, so it’ll get heavy soon enough.
• Did a warmup set with the RDLs to see how that glute thing felt, but it felt fine today so I threw on a little more weight and did some nice easy twelves. Wasn’t even blowing that hard by the end. Might actually do pulls from the floor in the deadlift session later in the week.
• Probably need to rotate these leg extensions out because my right knee is getting pretty sore again, but I like these easy single arm bench presses and they make such a nice superset. All straightforward light work, but still enough to get the quads burning a bit.
• Finished with some rows, was actually a bit surprised to get twelves pretty easily and with no egregious cheating. All felt pretty good.
• 56 minutes. Done.