The Bat Cave

[KnightTemplar]

Day 31(Deload)

Board Press:

Rope Pushdowns:

3 X 8 X 27kg

3 X 3 X 32kg

Leg X:

3 X 8 X 35kg

Cable Rows:

3 X 8 X 40kg

 

[KnightTemplar]

Stair Climber:

4 Floors @ Level 4

 

[KnightTemplar]

Block 3/Day 32(Deload Week)

Trap Bar Deadlifts:

3 X 3 X 34kg

Cable Rows:

3 X 6 X 45kg

Tricep Pushdowns:

3 X 8 X 10kg

Hex Press:

3 X 6 X 14kg

 

[KnightTemplar]

End of Deload Week.

 

[KnightTemplar]

 

[KnightTemplar]

 

[Fahcough]

Happy Easter Wade Wilson Templar

 

[KnightTemplar]

Happy Easter Wade Wilson Templar

And to you, my Brother in Christ.

(It's Easter Monday, so it still counts)

 

[KnightTemplar]

Block 4

Week 11/Day 33

Football Bar Bench Press:

3 X 3 X 33kg

Cable Rows:

3 X 8 X 41kg

Rope Pushdowns:

3 X 8 X 25kg

Gymnastic Rings Inverted Rows:

3 X 8

Leg Raises:

4 X 5

 

[KnightTemplar]

Week 11/Day 34

Trap Bar Deadlifts:

3 X 3 X 55kg

Trap Bar Rows:

3 X 8 X 35kg

Cable Rows:

3 X 8 X 40kg

Rope Pushdowns:

3 X 8 X 25kg

 

[KnightTemplar]

Stair Climber:

4 Floors @ Level 4

 

[KnightTemplar]

Week 11/Day 35

Smith Machine Incline Bench Press:

3 X 3 X 42kg

SS Bar Box Squats:

3 X 3 X 57kg

Rope Pushdowns:

5 X 5 X 20kg

Chest Supported Dumbbell Rows:

5 X 5 X 20kg

 

[KnightTemplar]

Stair Climber:

5 Floors @ Level 4

 

[KnightTemplar]

Week 11/Day 36

Hex Press:

4 X 7 X 14kg

One-Arm Pulldowns:

4 X 7 X 25kg

Chest Supported Dumbbell Rows:

4 X 7 X 20kg

Rope Pushdowns:

4 X 7 X 20kg

 

[KnightTemplar]

End of Week 11.

This Block and probably the next as well will focus on two main things:

- Full ROM on all exercises. So Board Press and Trap Bar Deadlift from Blocks are out. I want to hit full range of motion, even if means lowering the weight a bit in the beginning.

- I've had persistant Tendonitis in my right bicep and shoulder for several months. So I'll be switching to Neutral Grip for all Pressing, and not doing any direct bicep work. My biceps will still get trained from Pulling exercises like Rows.

Wish me luck, my Brothers in Iron!

 

[KnightTemplar]

I also want to start slowly adding in Body Weight Exercises. While I'm weak on the Big Three, I'm even worse at basic Calisthenics. I need to change that. It might have to wait until my shoulder recovers, though.

 

[KnightTemplar]

Week 12/Day 37

Trap Bar Deadlifts:

3 X 3 X 65kg

One-Arm Pulldowns:

4 X 5 X 27kg

Rope Pushdowns:

4 X 5 X 22.5kg

Chest Supported Dumbbell Rows:

4 X 5 X 22kg

 

[KnightTemplar]

Stair Climber:

6 Floors @ Level 4

 

[Fahcough]

I also want to start slowly adding in Body Weight Exercises. While I'm weak on the Big Three, I'm even worse at basic Calisthenics. I need to change that. It might have to wait until my shoulder recovers, though.

Cheers to this. It's a free hack to improving every single lift anywhere. Too many small muscles being forgotten about. Good luck hitting those ranges

 

[KnightTemplar]

Cheers to this. It's a free hack to improving every single lift anywhere. Too many small muscles being forgotten about. Good luck hitting those ranges

Thanks, man. Like I said, Press Ups might have to wait until my bicep is fully healed, as the bicep tendon acts as a stabiliser during the exercise. But I can do stuff like Leg Raises, Inverted Rows on the Gymnastic Rings etc.

Edited to add: Fuck it. I'm going to start doing Knee Push Ups on Handles, so I can use a neutral grip. That should take enough stress off my shoulders while I rehab and build up my strength.