I started an account here https://strengthlevel.com/52858-9to5strength and after initially filling it out I will update when I either increase weight/reps on a main lift or for a weekly body-weight update. It’s a nice way to track estimated 1RM and get an indication if your strength is actually improving.
20 May
Around The Square – 3 x 4
Tuck Jumps – 1 x 10
Back Squat – 4 x 8 x 90kg
SLRDL – 3 x 8 x 40kg, 8 x 45kg
BB Rev Lunge – 2 x 12 x 40kg
Hollow Rock – 3 x 30 secs
21 May
BB Row – 5 x 10 x 65kg
Bench Press – 6,6,6,5,5 x 90kg
A1 Chin Ups – 3 x 8
A2 EZ Decline Skull Crushers – 3 x 10 x 31kg
Ab Wheel – 3 x 8
Tried rows first to put more emphasis on back training, hamstrings were singing from SLRDL the previous day.
23 May
Vert Test (skipped, really tender hamstrings)
Power Clean – 2 x 1 x 80kg, 4 x 1 x 85kg
Back Squat – 4 x 8 x 95kg
Hip Thrust – 8,7,8,8 x 105kg
Swiss Ball HS Curls – 12,15,11
Stir the pot – 3 x 30 secs
24 May
Incline Bench – 7,7,5 x 75kg
A1 DB Row – 4 x 8 x 37.5kg
A2 Rear Delt Raise – 4 x 8 x 3.5kg
B1 Close Grip Bench – 8,7,6 x 80kg
B2 Conc Curls – 3 x 8 x 15kg
Jump Squats (conditioning) – 150 in 6:35
25 May
Shuttle Runs – 4 x 4 mins (3 mins)
Good week of training, I introduced single leg RDL after seeing someone on Instagram recommend it and it was really effective. The downside was I had brutal DOMS and it meant I couldn’t do vertical jump or my 30 min jog in the week.