Deadlifts
5x8 Reps as fast as possible off the floor (minimal eccentric work) 120kg 122.5kg next time- had to grind of a couple of reps at the end.
Seated Good-Mornings
60kg barbell 3 sets x10 reps 65kg next time
Pull-up x12 reps/ Scarecrow Row x12 reps Superset
1- Bodyweight x12 reps/ 15lbs x12
2- x4 Bodyweight x4 7.5 assisted x4 22.5 assisted/ 15lbs x12
3- 22.5 x12/ 15lbs x12
Scarecrow row will be taken up to 20-25lbs next week.
With the pull-ups next week I will attempt an extra rep or two before increasing the assistance.
Bent-over Row 60kg x12 reps/ Pullover 20kg x12 reps/ Rear Flies 5kg x12 reps Tri-set
I completed 3 sets with good form
Bent-over Rows will be with 62.5kg Next week.
Pullover's will be increased to 25kg
Rear Flies will be increased to the 7.5kg Dumbbells
Current Weight: 10st 8.8lbs
In other news...
A long-term client of mine was told he could come off statin's which he was taking to control cholesterol to prevent strokes and heart attacks. He has now been taken off them indefinitely.
He has achieved this by changing his training, smoking and dietary habits not to mention working bloody hard.
Well done Chris. Upon hearing the news from him I couldn't stop smiling for about an hour!
Another highlight of the week was when I had another client (Gillian Richardson, who has been mentioned before) attempt the Sumo Deadlift. At first we struggled massively with the technique, with speed off the floor and back alignment being the particular problems this time.
We were practicing with a 16kg kettlebell, an easy weight for Gill and it just wasn't quite there.
So we scrapped the rest of the session and focused on this lift.
Suddenly the back alignment problem was sorted.
She gripped the kettlebell as hard as she could to activate the triceps and lock out the arms.
The kettlebell flew off the floor and a set of 10 reps was performed perfectly!
We progressed the weight further and further until we reached the biggest kettlebell we had in the gym (a 40kg monster called Goliath.)
Goliath was tamed and Gill smashed the Sumo Deadlift with perfect form.
I have video proof of this, but won't be showing it off just yet.
She came in to the session "feeling like crap" and left "feeling great."
It's these little things that make me very lucky to have the job I have, as well as being able to lift things all day!
CJK
Free Consultations are between 4-6pm on a Monday. Give me a message on facebook or a text on 07703679622 for more details.
We are looking for people new to exercise, who want to lose weight, improve their confidence and build up their self-esteem.
If clients know of anyone who would be interested in this then they are free to get in contact as well.
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