A normal week would be nice

Ohh to have a normal week for a change. I have been able to get in all the training this week but just not quite in the way I wanted. I got in the Squat workout on Tuesday with some Safety bar squats for 3 sets of 3 reps at 160 plus the No# 1 bands over the bar which is about and extra 40kg. I also used knee wraps for the first time since somewhere in July so that felt a little different but also so good. Felt a little slow on the way up but the rest of it was good. It is good to be able to change type of exercise with some of the different  relevant. Will keep this for the next couple weeks adding a bit more weight each week. Hope to add in some speed work soon as I feel I am missing out there for the being able to have some good speed with the reps.

Benchpress on Wednesday was okay as it was time to put on some more real weight. Wanted to use my No# 3 over my elbows a bit like a Titan Ram or Mark Bells Slingshot, but could not find them so used 2  No# 2 bands over the elbows. 3 sets of 2 reps with 1 set of 180kg with a stop on the bottom, second set of 2 reps at 200kg with a stop and a third set of 2 reps at 210kg with a stop. The first 2 sets were real good and had some good power to them but the last set could have been left at 200kg. Still happy with how it went and it shore felt good to have that much weight in my hands again.

Deadlifts on Friday went well. I was using the high bar on the trap bar so it worked a bit like having a 3" board under the weights which is perfect for where I am at in my training at this stage. I was able to get my 3 sets out with reasonable amount of weight. I do singles on deadlift day and got out 250kg (the trap bar weighs 30kg) for 3 singles. Good speed off the floor and a strong lockout already. Happy with this and again to be to have some heavy weight in my hands again felt good. Got a couple of photo's of the setup I had with the trap bar.

Last warm up weight 230kg. Trap bar weighs 30kg

My workout weight this week of 250kg. 3 singles

Also did some shoulder presses with something different. I used the strongman log to the front for a different way of doing things. 3 sets of 6 reps with the log weighing 56kg then I added 5kg a side for the 2nd set and 10kg a side for the 3rd set. Felt good and liked the variation. Got some pics as well.

Set 1 56kg

Set 2 56kg + 10

Set 3 56kg + 20kg

Also tried a different exercise for my shoulder using the buffalo bar. As this bar hangs a lot lower and is a lot fatter it also swings during the rep a lot more. I am hoping over time this will help strengthen and stabilize my shoulders which in turn will help me have a cleaner press on the bench. Got some pics of this with some light weight. I will increase the weight next time but as this was the first time I have done this I didn't want to go over board. The reps are done behind the neck.

Buffalo bar shoulder press with 10kg xtra weight.