- Joined
- Aug 24, 2009
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Tuesday 28/08/2012
Squat
Warmup: 5x50kg, 5x62.5kg, 3x77.5kg
Deload: 3x82.5kg, 3x95kg, 3x107.5kg
Bench
Warmup: 5x32.5kg, 5x40kg, 3x52.5kg
Work: 3x57.5kg, 5x65kg, 7x72.5kg
3x10x40kg
Pullups - Assisted, wide/medium/parallel grip @32kg
10, 10, 8
Sprintervals 10% Incline, 30s work 90s rest
55.6km/h->15.6km/h, 5.7km/h->15.7km/h, 5.8km/h->15.8km/h, 5.9km/h->15.9km/h, 6km/h->16km/h
Squats good except for rep 2 of set 3, did a bit of a GM and back started to hurt a little, focused on chest up out the hole and big back arch and felt better. Hurts now a little. Smashed bench and pullups, and did some conditioning. Couldn't find space for burpees, Thursday.
Squat
Warmup: 5x50kg, 5x62.5kg, 3x77.5kg
Deload: 3x82.5kg, 3x95kg, 3x107.5kg
Bench
Warmup: 5x32.5kg, 5x40kg, 3x52.5kg
Work: 3x57.5kg, 5x65kg, 7x72.5kg
3x10x40kg
Pullups - Assisted, wide/medium/parallel grip @32kg
10, 10, 8
Sprintervals 10% Incline, 30s work 90s rest
55.6km/h->15.6km/h, 5.7km/h->15.7km/h, 5.8km/h->15.8km/h, 5.9km/h->15.9km/h, 6km/h->16km/h
Squats good except for rep 2 of set 3, did a bit of a GM and back started to hurt a little, focused on chest up out the hole and big back arch and felt better. Hurts now a little. Smashed bench and pullups, and did some conditioning. Couldn't find space for burpees, Thursday.