Saturday
Week in Review
Welcome guys, this is a new and improved Week in Review, this will be more detailed, more organised, more benefical…
Week #04
Just finished Week #04, which means only 2 more weeks until i complete Raps challenege and then deload for a week. but going for 4 weeks has been good. it has taught me dedication, commitment and how to be consistent.
Positives
There were a few positives this week, which i can look back on and see why they were so good and for what reason…
Prone bridges are a hella core strengthening exercise. but just something about having plates on your back to make it more effective just made this Weighted Prone Bridge a instant plus. whenever i have someone around, these will be entering the lower weights workout days.
Another traditional bodyweight exercise, the Push-up, effective for some goals, maybe conditioning, but surely not when you want to gain strength and mass? correct, until you alter it a little bit. I setted up 3 boxes, two for the arms, 1 for the legs, add a bit of weight on the back, lower yourself lower than what you could do in a traditional push-up and you got yourself an effective exercise. again, these will be performed often as i found these helpful.
Box squats were good this week also. the weight was progressed up to 105kg. i find box squats to be effective, so every Thursday, box squats will be performed. however, i will not always go 100kg+, i will be smart about how i do it.
Front squats, i was happy to bring back this exercise. as i could go lower and get a better stimulation. each set i would go shoulder-width stance, wider, closer, just to mix things up a bit.
Negatives
“Its not always rainbows and butterflies” --Maroon 5, ‘She Will Be Loved’. Thats holds true, there were a few negatives but i will learn from these
Sadly a real neagtive this week was my actual sprint training. As John pointed out, my volume is too low. so i will need to build on that, find which suits me.
Tempo, again, a negative. volume may be too low, maybe not going at the intensity which i should. learning and building.
Progression Graph
A new feature, shows progression of a few major lifts for 4 weeks.
Now this graph shows something. my Squat, i can probably progress a bit more because its been 60kg for 3 weeks. Benchpress needs work as it was going up then went down. and barbell row is good, progressing slightly.
Goals for Next Week
- Benchpress 40kg for 3 Reps.
In Next Week
Nothing new will be added next week to the workouts.
Out Next Week
Possibly the Powerclean on a Monday, these werent helpful. so these will be subbed with a Front Squat.
Final Thought
A good week, the weights were good, very good. sprinting, not so good, needs improvements. but i will learn from my mistakes and try and better them, and better myself as a human, and Raps, only 2 more weeks!
if you have any comments, questions, feel free to post
“It’s all about self improvement, being a better person than you were yesterday”
and is really dependent upon the individual and their needs.