I actually felt a bit sick heading to the gym tonight; not really wanting to go back after my competition & still feeling humiliated. But. It was OK. No-one said “OMG what happened?!?!” or similar, which is what I was dreading.
(Yeah, I have ishoos)
Run-up squats on the low box (so I can figure out my 1RM for speed days):
20kg, 5 reps x 2
40kg, 5 reps
60kg, 2 reps
70kg, 1 rep
75kg, 1 rep
77.5kg, 1 rep BUT I really had to grind it out and I went over into a “squat morning”, so 75kg is my 1RM
Good mornings: 40kg, 5 reps x 3
Machine rows (weight each hand): 15kg, 8 reps x 3
Glute & ham raises: 10 reps x 5
Pullthroughs: 10 reps x 5
Cable crunch: 30kg, 10 reps x 5
It was 32°C in London today & my gym has no air conditioning. Mmm, sweaty!