09-05-13

Off to the gym, despite having a heavy cold. Sniffle sniffle! 

Good mornings: 3 sets of 10 reps with 20kg bar

Squats: 2 sets of 5 reps with 20kg bar

Lightened box squats – box at parallel; bar suspended from cage with blue bands. The bands lightened the bar by maybe 20kg at the bottom, but it was full weight at the top:

  • 60kg, 5 reps x 2
  • 70kg, 5 reps
  • 80kg, 3 reps
  • 90kg, 3 reps
  • 95kg x 1
  • 100kg x 1
  • 105kg x 1
  • 110kg x 1

Deadlifts: 70kg, 2 reps x 6 (fast)

Seated good mornings: 20kg, 15 reps x 2

Dumbbell shrugs: 12.5kg, 10 reps; 15kg, 10 reps; 17.5kg, 10 reps; 20kg, 5 reps x 2

Glute & ham raises: 5 sets of 10

Reverse hypers: 3 sets of 10

Landmines: 3 sets of 5 with 20kg bar

Lying leg raise: 2.5kg plate on legs, 3 sets of 10

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