# Tough training and I hold my ‘basic level’ and needed thereby more time for the whole workout…..

Today it was a hard session for me. I was tough to hold my ‘basic’ level with the weights, reps and sets. Mostly through a very tired ‘brain’ and this cost me a lot of energy. Nevertheless I’m focused to my ‘comeback’ on the platform on 21st of May. Last Friday went pretty well and this give me the confidence I will lift ‘good’ within my current possibilities. Therefor it is important to hold myself back and listen to what I feel…. So today I did what I wanted to do and took more rest between the sets and this session lasted 120 minutes instead of 90 minutes. At the end I felt I had some more energy during the bench press, so I added 5kg to the 3-in-1 sets compared with last week Monday 🙂

Program:
Planken 5x 35 seconds
Knee raises 5x 15
Goodmornings 5×8 40kg
Squats 2×8 20kg 2×8 60kg 2×5 90kg
5 sets 4-in-1 set 3x120kg 3x100kg 3x80kg 3x60kg (front squat)
5 sets 3-in-1 set conventional deadlift 3×120 full, romanian and lift off
Bench press 2×8 20kg 2×8 60kg 2×5 80kg
3 sets 3-in-1 3x100kg 3x95kg 3x90kg
Shoulder grip bench press 5×3 80kg
Fly’s 5×8 5kg
Strechting cycle