13 October 2014
Volume Night
Well qualifying and getting selected to compete as a part of the NZPF team at the Asia/Oceania Championships has sunk in. Now I need to make sure I get the work in to make a good showing. I have been looking at my volume day considering whether the volume is enough to illicit the stimulus needed to keep intensity day moving forward. I think a couple more weeks of 5kg jumps on squats will be good.


Squats - Tonight I went up 5kgs from last week and it wasn't a big issue, I've been here before... My reps all felt good except I need to watch the rocking in the hips in the initial break to descend. I felt a slight twinge in the lower back on the right side on one rep but then everything seemed good.


Bench Press - Then bench felt good tonight. I have been having some elbow issues, the usual tennis elbow making an appearance, I will do some wrist work and that usually seems to balance things out some. The shoulder felt good and the neck has settled down for the most part, at least it doesn't bother my benching. I think moving up in 2.5kg jumps will work again next week and then it will be time to look at the next progression. sooner or later there will need to be a switch to 3x5 and then 3x3..


RDLs - I moved up on RDLs to get the back working more. I tried to get the hit to the hammies and I think I did. I am debating on more reps per set or adding on another set to get alittle more work in I think I am getting some benefit here but I would like to push it a little more.


Cable pull throughs - I upper the weight on these and I sure did feel it. There was quite a stretch in the hammies and lower back during some reps but everything was good when I was done. The hope is for some better mobility along with strengthening the lower back. I am thinking that next week will be the same weight and move up in a couple of weeks as strength builds.