This week used a weight increase progression for every exercise which made things a little tough but week 3 is where it all happens and is the hardest week where we'l max out on the max effort lifts and increase the volume of the assistance exercises before deloading a little for week 4.
Some of the highlights included;
- Jack reaching a +22.5kgs on the chin up 3 rep max
- Nick reaching a +17.5kgs on the chin up 3 rep max
- Tim on his first night making a 55kg 5 rep max on the bench press
- Lachy making a 47.5kgs 5 rep max on the bench press
- Nick building on last week's trap bar deadlift by 10kgs finishing at 90kgs for a 3 rep max
- Lachy completing a 70kg 5 rep max for the trap bar deadlift, his first ever deadlifting effort in his life
Here's some of the action from this week:
We also have Chris from NSW and Kevin from Ireland doing the in line version of the program. Kevin is actually a Gaelic footballer over there so I'll be keeping you updated on their progress through the off season as well and hopefully they can provide some video too.
I was a little tired for Friday / lower body day after a broken sleep courtesy of a 9 month old and not getting the chance to have a decent pre training meal so I'm really looking forward to tearing the trap bar a new one next Friday.
What are you doing for your off season training?
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