Type Workout: Weights (Around 3 hours)

1. Intensity: 70%
2. Reps/Sets: All are 3×8 unless stated otherwise
3. Bench Press (Olympic Bar) 50kg 50kg 50kg
4. Half Squat (Olympic Bar) 100kg 100kg 100kg
5. Jump (Olympic Bar) 45kg 45kg 45kg
6. Jerk (Olympic Bar) 30kg 30kg 30kg
7. Deadlift (Olympic Bar) 30kg 40kg 40kg
8. Hamstring (Machine) 95lbs 95lbs 95lbs
9. Inclined Abs front + back (with 20kg Weights) 3×20
10. Leg Extension (Machine) 100lbs 100lbs 100lbs
11. Pulldown (Machine) 100lbs 100lbs 100lbs
12. Tricep (Dumbell) 4kg 4kg 4kg
13. Sprint arm action (Dumbell)
14. Plyometrics
    • Box Jump: 3×10 jumps
    • Hurdle Jump: 7×7 hurdles jump
    • Bound then Sprint: 3 sets

Thoughts

Video from previous training. This is what I did today for plyo part

The first weights session for Phase 6 and it was very taxing and took longer than my previous weights session. There was new workouts like tricep extension to Olympic jerk was included

The good thing today, all my workouts went without a hitch and the equipment most of the time free of use. This is because I went around lunch time when there’s least people around.

I went easy today to get the body acclimatised. My legs and upper body is still aching from yesterday’s workout. It was expected but its not that bad of kind of hurt. Give me two weeks tops to get the body in tip top condition