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Respare - Con's 2016 Challenge

back still playing up, not been able to squat or deadlift this week.

Monday 9th may
bench 72.5kg x 13
followed by the usual db rows, seated db press & lat pull downs

No training on tuesday due to back/hayfever

wednesday 11th - i had an interview for an s&c internship
bench 80kg x 6,6,4,4
seated iso row 25kg x 8,8
seated db press 24kg x 8,6
no energy and mentally wasnt there.

Thursday 12th may (AM session)
bench press with chains 55kg x 3,3,3 - chains weighed 20kg + 3kg attachment. apx. half chain remained on floor. so each chain at lockout added about 15kg
bench 80kg x 1, 85kg x 1, 90kg x 1, 95kg x 1, 97.5kg x 1 (PB), 100kg x 1 (PB)
cable curls

Very happy with today, in a month i have been able to add 5kg to my max, and this was performed in a fatigued state, just shy of a 1.5x BW bench
 
regarding the S&C internship interview mentioned above... I got ripped apart. Every year these interview are known to be brutal. A girl a couple before me broke down in tears.
Apart from that, I think that it went well. just got to hope that i was better than some of the other candidates, as there are 20 positions available so i didn't need to be the best in the interviews.
I should find out by Tuesday the 17th may if i am successful.
 
Just got an email confirming I was successful!! Starting September I will be a part of the uni s&c team.


Training wise, lower back still isn't 100% so focusing on bench atm. Because of this I have had to stop the programming i was using.

Monday 16th may
Bench 75kg 5x5

Wednesday 18th may
Bench 50kg x8, 60kg x 6, 70kg x 4,4, 80kg x 3,3 - pretty much all reps were paused, focusing on accelerating the concentric.
Tried Some light squats

Accessories for both days I have not listed

Current weight 158lbs down 1 lb from last week. Food intake has been shit, as has protein intake.
 
Thursday 19th may

Bench 80kg x9, just missed out locking out 10.
Superset of cgbp and Ez curls

Saturday 21st may
Was not meant to train today, but the shower has broke and i am in work at half 11. So went the gym to get a shower and what was going to be a easy sessions
Bench 60kg + chains 5x3
Bench 80kg x 1 (paused), 90kg x 2,2 (paused) 92.5kg x 2
Back extensions & chin ups 3x8

This session was completely fasted, was meant to have an intra shake of hbcd, eaa and creatine but left it at home.
 
zack said:
What's the 's and c team mate ?
Click to expand...
Strength and conditioning, so I'll be responsible for all the gym based coaching of 2 of the university's sports teams. Not sure which 2 teams I'll be working with yet though.
 
Tuesday 24th
Light squats and deadlifts followed by some calf's and biceps

Wednesday 25th may
Bench 50kg x 8, 60kg x 6, 70kg x 5,5, 75kg x 4,4, 80kg x 3,3,3

Lat pull downs 5x10
Iso delt press 3x10
Ab work
Calf raises
 
Sunday 29th may

Bench 80kg x 11 (amrap day)
Bench 100kg x 1, 1
Lat work, bicep work



Been having some issues with my car lately, took it to get the the wheels realigned (new this was an issue) and a tyre replaced. Turns out my brake discs and pads needed replacing (they were no existent). It would explain why the handling was so bad.
 
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