When I arrived at the gym, the first thing Martin said to me was that on Saturday I should have been working off % of my best box squat, not barbell squat, for that workout. Trouble is, I have no idea what my 1RM box squat is, so last night we ran up to find out. 

(For those not in the know, box squats are generally harder than regular barbell squats).

Squat (warm up): 20kg, 5 reps x 2

Box squat (low box below parallel, straight weight): 20kg, 3 reps x 2; 40kg, 3 reps; 50kg, 2 reps; 55kg, 1 rep; 60kg, 1 rep; 65kg, 1 rep; 70kg, 1 rep; 75kg, 1 rep.

I’m really pleased with this; I thought I’d only get up to 65kg or so. It’s less than 2 months since my surgery but I feel like I’m finally getting back to “normal”. 

Then I followed that up with:

Deadlift (for speed): 40kg, 5 reps x 2; 60kg, 4 reps; 80kg, 2 reps; 70kg, 5 reps x 3

Bent-over barbell row: 30kg, 10 reps x 3

Weighted glute & ham raise: 10kg plate, 10 reps x 3

Hyperextension: 10 reps x 3

Cable crunch: 25kg, 10 reps x 3

Weighted sit-up: 5kg plate, 7 reps x 3