Friday 7th May

On another de-load week so just messing around this week but had a pr tonight

Tonight

back squats

40kg, 60kg, 80kg x 5reps

bench press

40kg, 60kg, 80kg x 5 reps

90kg x 1
100kg x 1
105kg x 1
110kg x 1
120kg x 1 ( ties all time pr )

Not actually a pr - but when I started doing 5/3/1 at the start of the year my pr was 90kg - in the hobo gym with no spotter. It felt really heavy

Tonight with my mate here I decided to see how much I could do.

Then we went out to test the new sled, works great. we also did some weight plate chucking - got it on video will up load it later

Thursday 21st January

Messed around with bench press today. Never do it but it is going to be programmed in my workouts. I dont have anyone to spot me so took it easy and never used collars just incase i got stuck

Warm up 20kg x 10 x 3 sets

40kg x 5
60kg x 5
80kg x 1
90kg x 1

70kg x 5 x 3 sets

Then tried something I saw on a CrossFit video - empty bar with a kettlebell hanging off the end using jump Ironwoody bands. Just 12kg either side - and I was all over the place!

Then some old stuff that I have not done or ages - turkish get ups and roll outs. Just putting them back in as extras