22-04-13

New term started today in the gym! Which meant lots of newbies! Somehow I ended up looking after two boys who were new to powerlifting but not lifting itself (thank goodness – I am not a coach!) because my coach was looking after 3 new ladies (GO LADIES!)

Box squat (parallel):

  • 20kg, 5 reps x 2;
  • 40kg, 5 reps x 2;
  • 50kg x 3
  • 60kg x 3
  • 65kg x 3
  • 70kg x 1
  • 75kg x 1
  • 77.5kg x 1 (new box squat pb!)

Rack deadlifts: 

  • 60kg, 5 reps x 2
  • 72.5kg + pair of 13kg chains, 8 fast singles

Seated good mornings: 40kg, 12 reps x 2

Glute & ham raises: 10 reps x 3

Reverse hyperextensions: 10 reps x 2

Landmines: 20kg bar, 5 reps x 4

Cable crunch: 30kg, 10 reps x 2

I should have done more assistance exercises, but I was busy instructing the noobs. I hope I haven’t put them off 😉

SO GLAD I now have 2 gym-free days…

Advertisements