Bench Press

14-21/5/2019 by Muhammad Amir Ayub

It’s been challenging training while dealing with my wife’s Caesarean wound breakdown and twins and other children and the hot Melaka weather and not deloading. Just being able to get in any kind of work is good.

5 week

Deadlift:
DL - up to 180 kg x 6
Power clean - 72.5 kg x 3
Pistols - 3 x 10
Pushup plank with alternating elbow touches, 10 kg on back - 3 x 22

Bench:
BP - up to 97.5 kg x 6
Smith Machine Inverted Rows - 2 x 12, 3 x 11
Standing DB Press - 5 x 10 x 16 kg


Squat - up to 127.5 kg x 6
SLDL - 3 x 15 x 20 kg
Side plank with 8 kg DB external rotations - 3 x 10

Military Press:
Pullups - 8 x 6, 2 x 5
Military Press - up to 61 kg x 6
Weighted Push Up - 1 x 12, 2 x 11 x 10 kg

3-12/5/19 by Muhammad Amir Ayub

5/3/1 week. Got my target of +1 in all, but the DL, BP, and MP was not as smooth as I wanted.

Training remains difficult, and even more so after the birth of our twins in the middle of this training week. If the gap between training days remain as long as this, I may consider forgoing the deload and continue with the same cycle. The aim is to get the reps with better form and add more on the rows and pulls.

Deadlift:
DL - up to 200 kg x 2
Power clean - 72.5 kg x 3
Pistols - 3 x 10
Pushup plank with alternating elbow touches, 10 kg on back - 3 x 22

Bench:
BP - up to 107.5 kg x 2
TRX Inverted Rows - 2 x 12, 3 x 11
Standing DB Press - 5 x 10 x 16 kg


Squat - up to 143.5 kg x 2
SLDL - 3 x 15 x 20 kg
Side plank with 8 kg DB external rotations - 3 x 10

Military Press:
Pullups - 8 x 6, 2 x 5
Military Press - up to 67.5 kg x 2
Weighted Push Up - 1 x 12, 2 x 11 x 10 kg

24-29/3/19 by Muhammad Amir Ayub

3 week. Final week before flying off to Dublin for the FCAI Clinical Exam. I am on track to finally regain some strength, but I am (and currently correct in retrospect) expecting some fall off once I return back, as body weight work in the hotel room is damage control (in maintaining strength) at best.

Deadlift:
DL - up to 190 kg x 4
Power clean - 72.5 kg x 3
Pistols - 3 x 10
Pushup plank with alternating elbow touches, 10 kg on back - 3 x 24

Bench:
BP - up to 102.5 kg x 4
TRX Inverted Rows - 3 x 12, 2 x 11
Standing DB Press - 5 x 10 x 16 kg

Squat - up to 135 kg x 4
Single Leg Deadlifts - 3 x 15 x 20 kg
Side Planks with DB External Rotations - 3 x 10 x 8 kg

Military Press: 
Pullups - 8 x 6, 2 x 5
Military Press - up to 62.5 kg x 4
Weighted Push Up - 1 x 12, 2 x 11 x 10 kg

You may have noticed that I am into barefoot training, and my training socks of choice has been those made by Pedestal Footwear. Check out the link below to try out their stuff.