Sunday 26/08/2012
Power Cleans
Warmup: 5x30kg, 5x35kg, 3x42.5kg
Work: 3x52.5kg, 3x57.5.5kg, 3x65kg
Squat
Warmup: 5x50kg, 5x62.5kg, 3x75kg
Work: 3x82.5kg, 3x100kg, 3x112.5kg
DB Bench
26kgx6, 24kgx4, 24kgx10x2
Kroc Rows
23x32kg
Sprintervals 10% Incline, 30s work 90s rest
5.5km/h->15.5km/h, 5.6km/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,
Triples week is normally fun. Not today. Cleans felt OK but I caught myself using my arms a couple times and not jump shrugging enough. My hang clean form I've noticed is tighter than from the floor, need to make all sets the same. Weight felt light though. Squat wise, should have done more on last set but last rep my hips went up way too quick and it was a partial GM. Felt light but I think the niggle in my back needs some more healing time to stay tight, also need to focus on arch again as I got away from it for a while to concentrate on chest up and legs out, back arch is a massive cue. DB Bench, fuck knows, failed on rep 6, I'm guessing it's losing bodyweight and smashing bench on Tuesday. 24kg was way cleaner will do 4x10 next time don't think I'm ready for 26kg. Rows, easy, 25 reps next week easily then up by 2kg.
Bodyweight 92kg. Abs starting to be visible. Intermittent Fasting easy, also my tattooed fembot friend is Vegan and she makes most meals so easy to eat under maintenance as long as I watch protein. To celebrate here is a gorgeous tattooed dream woman and some incredible asses: