11-03-13

Bike (waiting for a platform to open up!): 5 mins

Deficit deadlift:

  • 60kg, 5 reps x 2
  • 60kg + pair of 5kg chains, 2 reps
  • 60kg + pair of 5kg chains + pair of 13kg chains, 2 reps
  • 60kg + pair of 5kg chains + pair of 13kg chains, 1 rep
  • 70kg + pair of 5kg chains + pair of 13kg chains, 2 singles (after 2 failed attempts!)
  • 60kg + pair of 5kg chains + pair of 13kg chains, 3 reps
  • 60kg + pair of 5kg chains, 3 reps

Absolutely killer. On the upside, my grip has really improved – I used to struggle to hang onto 100kg+ but these were 112kg maximum and I could hold onto them OK.

Front squat: 20kg, 5 reps; 30kg, 5 reps x 3

Seated good mornings: 40kg, 12 reps x 2

Pullthroughs (blue band): 10 reps x 4

Cable crunch: 25kg, 10 reps x 3

V-bar pulldown: 15kg x 15; 20kg x 15; 25kg x 15

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