Strength Training Phase 1 : week 4 Tues 28 Feb : Pyramid Training : Back @85%1rm 3 x 8 Bent Over Olympic Row = 65kg 3 x 6 Bent Over Olympic Row = 70kg 2 x 10 Narrow Grip Overhead Row = 82kg 2 x 8 Narrow Grip Overhead Row = 86kg 2 x 6 Narrow Grip Overhead Row = 92kg 3 x 8 Lateral Pull Down = 62kg 3 x 6 Lateral Pull Down = 68kg 3 x 8 Bent Over S.Arm Row = 42kg 3 x 6 Bent Over S.Arm ow = 46kg Weds 29 Feb : Pyramid Training : Legs @ 85%1rm 2 x 10 Deadlift = 110kg 2 x 8 Deadlift = 130kg 2 x 6 Deadlift = 150kg 2 x 4 Deadlift = 179kg 2 x 10 Front Squat = 50kg 2 x 8 Front Squat = 60kg 2 x 6 Front Squat = 70kg 2 x 4 Front Squat = 80kg 2 x 10 S.Arm DB Olympic Lunge = 26kg 2 x 8 S.Arm DB Olympic Lunge = 28kg 2 x 6 S.Arm DB Olympic Lunge = 30kg 2 x 4 S.Arm DB Olympic Lunge = 32kg Thurs 01 Mar : Pyramid Training : Chest @ 85%1rm 2 x 10 Decline DB Chest Press = 44kg 2 x 8 Decline DB Chest Press = 46kg 2 x 6 Decline DB Chest Press = 48kg 2 x 4 Decline DB Chest Press = 50kg Repeated in Incline same weights 2 x 10 Decline DB Pec Flye = 38kg 2 x 8 Decline DB Pec Flye = 40kg 2 x 6 Decline DB Pec Flye = 42kg 2 x 4 Decline DB Pec Flye = 44kg Repeated in Incline same weights 4 x 10 Incline Cable Pec Flye = 36kg (72) Fri 02 Mar : Pyramid Training : Shoulders @85% 1rm 2 x 10 Olympic Clean and Press = 50kg 2 x 8 Olympic Clean and Press = 60kg 2 x 6 Olympic Clean and Press = 70kg 2 x 10 DB Lateral Raise = 16kg 2 x 8 DB Lateral Raise = 18kg 2 x 6 DB Lateral Raise = 20kg 2 x 4 DB Lateral Raise = 22kg 2 x 10 EZ Bar Upright Row = 60kg 2 x 6 EZ Bar Upright Row = 70kg 2 x 10 Cable Alt.Arm Shoulder Press = 26kg 2 x 6 Cable Alt.Arm Shoulder Press = 32kg 4 x 20 Pike Press Ups |
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CategoriesFortius Training SystemMarathon Training Per Ardua Personal Training new Fortius Training System Personal Training Sports Injuries Therapy Sports Injury Rehab Triathlon Training |
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