22-07-13 – back to it

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)

Anyhow…

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!

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