04-03-13

Tore this callus last night. Although it’s small, it’s pretty damn sore. 

Bike: 10 mins (waiting for a platform to  open up!)

Rack deadlift (below knees):

  • 20kg x 5;
  • 60kg x 5;
  • 60kg + 26kg chains mostly on floor, 5 reps;
  • 60kg + 26kg chains half on floor, 3 reps;
  • 60kg + 26kg chains completely off floor (so 112kg total), 2 reps x 5

Box squat (parallel):

  • 20kg x 5; 
  • 20kg + red bands, 4 reps;
  • 40kg + red bands, 3 reps;
  • 45kg + red bands, 3 reps;
  • 45kg + red bands + black bands, 1 rep;
  • 50kg + red bands + black bands, 1 (awful) rep

Yates row: 20kg x 12; 30kg x 12 x 2

Glute & ham raises: 12 reps x 4

 

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