Finally the effects of the virus have passed. The intensity of the German Body Comp routine was impossible to maintain during the illness and so we switched temporarily back to a four day split routine for mixed strength and hypertrophy. The results have been quite encouraging and the workouts more enjoyable as there is a degree of flexibility. Generally, though, we have been sticking to a 6-8 rep range. The chest workout has involved 4-6 sets of bench press at varying inclines. Squats have been, for us, heavy (80-90kg) and deadlifts are between 90 and 100kg. We have continued with the second phase of the "Winning the Arms Race" workout but have had to replace overhead pressess in the power rack for triceps pressdowns due to a lack of safety pins. The good news is, however, that the pins have now been manufactured and should be with us this week.
