10-08-13 – speed day

Box squats + 26kg of chains: 20kg, 5 reps x 2; 30kg, 2 reps; 40kg, 2 reps x 2; 30kg, 2 reps x 6

These were pretty horrible. For starters, it was meant to be 55% of my 1RM+chains, so 50kg+chains. I was also meant to be focusing on speed & staying upright. But I basically failed on all counts, and I think my coach was getting exasperated with me & I got shouted at a bit 😦

I know I need to stay upright, and I do try really hard; it just doesn’t seem to be working for me :-((

Glute + ham raises: 5kg plate, 10 reps x 5

Pullthroughs: 10 reps x 3

Hyperextensions: 12.5kg bar, 8 reps x 3

Bench press + small red bands: 27.5kg, 3 reps x 4; narrow grip, 25kg, 3 reps x 4

Once again, the aim was to do 3 fast reps in the same amount of time as 1 heavy rep, and I think I nailed it. 

Dumbbell floor press: 12.5kg, 5 reps; 15kg, 5 reps x 3

Hammer curls: 8kg, 10 reps x 3

Spread-leg situps: 10 reps x 3

This has been a really heavy week & I’m exhausted. But I have to start it all again tomorrow. 

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