Thursday, 14 July 2011

14/07/2011

NRR:
Rain (check), Hail (unfortunately not) or shine (at 6am? hahahahaha!) I was doing NRR today and I was going to give myself a reality check on my form.

The bunch wasn't massive, but what it lacked in size it made up for in David Kelly. During the course of the ride I told him no less than 2 times that he's a bad man... justifiably I think as he spent the whole ride on the front tearing everyone a new one.

I did my bit, staying in the from 10 riders and rolling through for most of the ride.

I could have done without the pothole i didn't see, the one that left my handlebars 15° lower than when I started the ride and forced me to complete the ride in the drops.

So how about that reality check? I'm down on form, even if we think about just a few weeks ago.

D: 45.1km
A: 145m

Commute:

D: 13.8km
A: 45m

Power Haus:
2 x 1m Row
1 x 100 Skips
2 x 5 @ 25kg Low bar squat
1 x 5 @ 45kg Low bar squat
1 x 5 @ 55kg Low bar squat
1 x 2 @ 85kg Low bar squat
3 x 5 @ 95kg Low bar squat

1 x 5 @ 20kg Bench press
2 x 5 @ 67.5kg Bench press
1 x 4 @ 67.5kg Bench press

1 x 4 @ 40kg Power clean
3 x 4 @ 70kg Power clean



I backed the weight of my squats right back and worked to keep my shoulders pulled back hard and my lower back tight/flat. 80% of the lifts I succeeded and the weight went up quickly and easily, a few my form broke and it took a bit of a push. I think 95-100kg is about the right weight for me to continue to work on this form.

Next time I'll get that final rep and a new bench press PB, next time I'll get another PB on power cleans and also get closer to the Haus record. 80kg (the current record) seems really achievable on this one, even if I have to sit down between each rep (like I did tonight) while my head stops spinning.

PMPW: 92kg

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