Thursday, 23 June 2011


It was nice to get the extra few kms in, hopefully the history of better recovery after a weights session holds true, as the trip from the Power Haus back to home was far from rapid.

D: 55.4km
A: 455m

Power Haus:
1 x 100 skips
2 x 5 @ 20kg Low bar squat
1 x 5 @ 45kg Low bar squat
1 x 5 @ 65kg Low bar squat
1 x 2 @ 90kg Low bar squat
3 x 5 @ 110kg Low bar squat

1 x 5 @ 20kg Bench press
3 x 5 @ 65kg Bench press

1 x 4 @ 40kg Power clean
3 x 4 @ 67.5kg Power clean

I need to get a bit cleaner with my form for both the squat and the clean. The squat is either too low, too high, or ends up as a good morning. In my cleans I still feel like I'm breaking my arms too early and as a result not throwing the bar high enough and thus ending with an ugly catch.

For both I think the answer is to continue to work on form with the warm up sets, the squat especially has a lot of practice reps before things get heavy.

Anyway, another week, and another 3 PBs, that always feels good.

CE: 1/2

PMPW: 91kg

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