30-03-13

Squats:

  • 20kg, 5 reps x 2
  • 40kg, 5 reps
  • 50kg, 5 reps
  • 60kg, 3 reps
  • 67.5kg, 2 reps
  • 75kg x 1
  • 80kg x 1
  • 85kg x 1 (with really terrible form!)

Bench press:

  • 20kg, 10 reps x 2
  • 30kg x 5
  • 35kg x 3, all with stops
  • 40kg x 1 with a stop
  • 42.5kg x 1 with a stop
  • 45kg x 1 with a stop
  • 47.5kg x 1 assisted rep, with a stop
  • 45kg, 3 singles, all with a stop

Hyperextension: 10 reps x 3

Band leg curls, blue band: 10 reps x 3

Lat pulldown: 25kg, 10 reps; 30kg, 10 reps x 2

Cable crunch: 25kg, 15 reps x 2

Spiders, 3 sets of 30s with a red band

I weighed in at 71kg exactly in the morning. 1 week until competition!

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