Thanks 3M.
Here's what I've done
Wave 1 week 2 sess 4
20/12/2015
Smith machine Shoulder press
30x10x3
Bent over row wide grip
40kg X 10x4
Bi Tri superset Ez bar
20x10x5
Lateral raise
3kgx15x3
Adductor/abductor
Squeeze thing & little band thing
X20x3 **** me left leg doesn't like that outwards thing
Ab roller
X20x3
Leg raises
X10x3
Foam rolling
Found a shitty little band. My left leg hates this outward movement. Cramping, Shaking, sweating, you name it, it sucks butthole. So yeah, I guess that means I should do it more often.
Wave 1 week 3 sess 1
22/12/2015
Deads
50x8, 70x5, 90x5, 110x3, 140x3, 160x3
180x3
Back off
160x3x2
Bench
Bar x10, 30x5, 50x5, 65x5x5
Should have gone heavier
Paused deads
160x5
Back off
150x5x3
I'm kinda a day behind where I'd like to be. On Monday I flew home and pretty much slept the day away, so I'd normally have done yesterday's workout then. Today I've given blood so they tell me no lifting. Whatever.
I'm including a video of these paused deads coz I get all types of out of position doing these things. Might be that I did them too heavy. I basically couldn't be arsed taking the weights off the bar so just used what I had last used for the back off sets. No two reps alike, they're horrid. Feedback appreciated.
https://vimeo.com/149830604
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