17-08-13 – semi-speed day

No more speed squats for me! Coach said I’m not getting anything out of them, so it’s back to heavy sets for me on Saturdays. 

Squats: 20kg x 5; 40kg x 5; 60kg x 5; 70kg, 5 reps x 3!!

@ 72.2kg b/w

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

Pullthroughs: 15 reps x 3

V-handle pulldowns: 30kg, 15 reps x 3

Speed bench press, with double red bands: 20kg x 5; 22.5kg, 3 reps x 4

As above, narrow grip: 20kg, 3 reps x 4

As last week, the aim is to get 3 fast reps in the same time as I’d do a heavy single.

Low incline dumbbell press: 10.5kg, 5 reps; 12.5kg, 5 reps x 2; 15kg, 3 reps x 2

Skullcrushers: 10.5kg dumbbell: 7 reps x 2; 15 reps (to failure)

Single-arm dumbbell press: 10.5kg, 5 reps each side x 3

And that’s the end of yet another tough week. 8 weeks til the British!!

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