03-08-13 – speed day

If it’s the end of the weekend, it must be time for me to go Oh my god holy crap I hurt I hurt when did I get so OOOOLD?!

Box squats: 20kg + pair of large chains (+ 26kg? Not sure) 2 fast, tight reps x 8

Was meant to be 40kg + chains but I was struggling to keep my speed up, so swapped weight for dynamism. Sorta. 

Seated good mornings: 50kg, 7 reps x 2; 60kg, 3 reps x 2

Hyperextensions, band leg curls (superset): 12 reps x 3 each

Speed bench press: 20kg + small red bands, 3 reps; 25kg + small red bands, 3 reps x 4 (regular grip); 25kg + small red bands, 3 reps x 4 (narrow grip)

The aim of these was to do each set of 3 reps in the same time it’d take me to do 1 really heavy rep. Nailed it. 

Dumbbell shrugs: 15kg, 15 reps x 3

Decline crunch: 10 reps x 3

Then I went to my new house & did 1.5 days of DIY: hedge trimming & grout removal. Won’t be using my arms for the next couple of days.