Feb 16
Front Raises
3 x 8 x 9kg
Feb 17
Track Work
2 x 80m, falling start. 9.39mon, 9.47
Back Squats
5 x 100kg
5 x 105kg
5 x 110kg
Hip Thrusts
2 x 5 x 85kg
Ab Circuit, 5 mins
Messed up my stopwatch times in track, first one I pressed it too late and the second too soon. Added a tenth on the first one (9.29 to 9.39) to compensate, seems about right and a lot better than last week. No issues in the gym, cruised it.
Feb 21
Track Work
Blocks, 20, 2 x 30m
50, 60, 70, 80m, falling start. (6.22, 7.31, 8.40, 9.43)
Bench Press
5 x 70kg
5 x 80kg
8 x 91kg
DB Rows
3 x 8 x 42.5kg
Side Bridge 2 x 60 secs
Front Bridge 2 x 90 secs
Would’ve liked a few hundredths off each of my runs, was happy out of blocks though which is more important. Back for more 5/3/1, bench this week and front/back squats start up next week. The 4-6 rep range is going well, where possible I will go to 3-5 depending on the exercise.
Feb 22
Front Squats
5 x 80kg
5 x 90kg
3 x 105kg
Stiff Legged Deadlift
2 x 5 x 126kg
Bird Dogs
2 x 20
Ab Wheel, 2 x 7
Felt great today, everything was at 95% but I could tell I was in P.B. shape.
Feb 23
Front Raises
3 x 8 x 9kg
KB Swings
15 x 6kg
15 x 8.5kg
15 x 11kg
15 x 13.5kg
Wanted to put in kettlebell swings on Saturday so did a quick practice to find a good starting weight. Sets of 15 or less will do me. Picked up the movement pretty quickly as my med ball throws have already taught me to hip snap.
Feb 26
Race – Sh*t. Moving on… (7.57)
KB Swings
1 x 15 x 13.5kg
2 x 15 x 16kg
1 x 15 x 18.5kg
SL Eccentric Ham Curls
1 x 6 x 27.5kg
1 x 6 x 30kg
DB Reverse Lunges
1 x 12 x 21kg
1 x 12 x 31kg
1 x 12 x 33.5kg
Dips
4 x 20
Jack Knives
5 x 20
Eccentric SL Calf Lowers
4 x 20 x 18kg
F**king useless legs.