Finally got in the gym today, work commitments have prevented me from going in until today. I’m also hoping things will calm down now and I can get some good training periods completed before I go home in 17 days time.
I had a really good session today, Tim is back and we did testing for Tim and I retested myself as I knew I had progressed on the strength side and the pain has got less and less as time has gone by.
We did Day 1 testing and Tim did very well, considering he has just come back from leave and he is carrying an old injury. The lunge took a bit of explaining to get right and a few practise runs to understand but once he had it in his head he was away. I had a 5 lb increase in my weight nothing staggering but enough to gain further improvement.
The Press D/B was next and I thought I could do more but a 10 lb increase is better than nothing as for Tim he did really well as the Press has always been a bit of a nemeses for him and he achieved a respectable weight without causing any injury or losing form.
I like the seated row and this was my biggest improvement and I managed 20 lbs on top of my last weight. I kept good form and the last few reps were at my limit. As Tim discovered it is very easy to lose form as the weight suddenly becomes a problem. It’s very important to keep the back straight and the shoulders back. If the weight is too heavy you start to lean forward and the shoulders roll forward. At that point when form is lost, that’s when it’s time to stop and go back to the last weight that you did complete.
Again I thought I was going to make big improvements on the Squat but I didn’t; only a 5 lb increase and that disappointed me a bit. I thought my Squatting was coming on as my leg power and Gluts are improving all the time. Tim did exceptionally well as Squats are not his favourite exercise and he managed a very respectable weight.
The High Low wood chops was the last exercise of the day and always gets me a bit nervous. This exercise really does make my collar bone work hard. I was happy with the improvement but I feel I still have a long way to go on this exercise. I managed to increase the weight by another 10 lbs and I should be happy with that but as usual I wanted more. Tim’s effort was a real blast and with great form and determination, probably his best exercise.
We completed the warm down and we had been working out for 90 minutes so we only did the one Bonus exercise. I chose the Leg Press and I achieved a P/B of 20 reps on the 18 plate and this was followed by a sterling effort from Tim.
Over all it was a good work out and the gains are coming. Tim now has his bench mark and can only improve with time and effort. A really good day and it was great to get back in the gym.
“If you don’t succeed today, try again tomorrow.”
Ed.
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