Thursday, 23 February 2017

23/02/17 - Post-Race Starting Number Test Session

Came into training today to find some numbers to plug into my next cycle spreadsheet.

See how we go, I had 3-4 weeks off lifting with a ankle/heel strain.


Squat


8/20kg
6/60kg
3/100kg
3/120kg
3/130kg
2/140kg
3/100kg

Squat felt good. Didn't have my heeled shoes on, so it felt a bit wonky. 120kg-130kg will be a good start number


Bench Press


8/20kg
8/40kg
6/60kg
5/70kg
3/80kg

80kg will be a good start.


Deadlift


5/60kg
3/100kg
2/120kg

Hooks need a bit more conditioning. Also it was getting tight in the set up that made my heel go "ping"



Ohp


8/20kg
6/40kg
3x3/50kg


Run


2.52 in 20 mins @ 6%

Tuesday, 21 February 2017

19/02/17 - Wellington Round The Bays 2017

After 3 weeks of no training due Plantar Fasciitis / Achilles pain, I felt good enough to go for today's Round The Bays run. A tough slog due to the lack of final prep and conditioning, but I did OK.

Numbers in the image below, weighed in at about 125kg but joints and muscles felt fine.

Happy with that!


Wednesday, 25 January 2017

25/01/17 - POT 2017 C1W3 - Assistance

Front Squat


8/20kg
6/40kg
6/60kg
3x5/80kg - 50%

S'orright eh.


Bench Press


8/20kg
6/60kg
4x4/72.5kg - 75%

Also s'orright.


CGBP


3x6/70kg  - 70%

Might have to tone the weight down a bit so I can get more work in.


DB Flyes


3x10/10kg - 10%


DIPS


3xAMAP

Knocked out a few, but the triceps and front of shoulders were already smashed from the Close Grip and Flyes. Not sure where I'll put these, but I need them in the routine..


RUN


Run 5 min, Walk 3 min, x5

5.24km in 42:00 @ 6%