03-05-13 & 06-05-13


Not a huge amount to report from my penultimate Olympic lifting lesson, other than the video I already linked to. One great thing was that Sally, the instructor, said that despite my not being the strongest in the class, I’m the one who attacks the bar with the most ferocity. I put that down to my years of powerlifting – I do love a good roar & attack when I’m lifting 🙂

I didn’t train on Saturday 4th, as I was at the ATP festival at Ally Pally.


This was meant to be a squat/deadlift day, but my coach decided to swap my days around. I was meant to be doing lightened squats, but only one rack in the gym is equipped to do those and the boys were using it, so I’ll do my squats on Thursday. 

This does mean that on Friday, for my last Oly lifting session, I will be knackered, but hey ho. I’ll just have to eat more!

Bike: 10 minutes

Shoulder dislocations, with a stick, to loosen up

Dumbbell bench press: 10.5kg, 10 reps; 12.5kg, 5 reps; 15kg, 5 reps; 17.5kg, 3 reps x 2; 17.5kg, 1 rep (failed triple!)

Narrow grip incline bench press: 20kg, 8 reps; 25kg, 8 reps x 4

Seated dumbbell shoulder press: 9kg, 5 reps x 5

Hammer curl (synchronous): 7kg, 10 reps x 3

Inverted chest fly: 5kg, 5 reps; 5kg, 7 reps x 3

Cable crunch: 30kg, 10 reps x 3

Landmines: 20kg, 5 reps x 3