Wednesday, 3 August 2011

Last 3 days


Back squats

60kg x 5
90kg x 5
100kg x 3
110kg x1+ - I got 11

Made sure these were deep after last weeks very high ones

Safety Bar Squats

70kg x 5
80kg x 5
90kg x 5

Working on these beltless

Bench Press

60kg x 5 x 2 sets
80kg x 5
90kg x 3
100kg x 1+ - I got 8

8 equals what I got last time I did this weight

Red Band Bench

60kg x 3 x 3 reps

First time doing these, tried to move the weight as fast as I could, may have been a bitt too heavy as it wasnt very fast
Incline Log

60kg x max reps - I got 25

Flat bench with log

40kg x 5 x 10 reps


overhead stuff ( cant find my log book so this may be a bit off )

Push press

40kg x 5
60kg x 5
70kg x 3
80kg x 1
85kg x 5

Strict press

50kg x 5
55kg x 5
60kg x 5+ - I got 8


Band squats , blue band, 60kg of tension at top

60kg x 3 reps x 8 sets

18in deadlifts

145kg x 5
165kg x 5
185kg x 5

Speed deadlifts

130kg x 3 reps x 5 sets


50kg x 10m x 4 runs
50kg x 15m x 4 runs
70kg x 15m x 4 runs
70kg x 30m x 4 runs

Love the prowler!

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