Monday, 15 August 2011



D: 13.8km
A: 50m

Power Haus:
1 x 500m Row
1 x 100 Skips

2 x 5 @ 20kg Low back squat
1 x 5 @ 45kg Low back squat
1 x 5 @ 55kg Low back squat
1 x 5 @ 85kg Low back squat
3 x 3 @ 105kg Low back squat

1 x 5 @ 20kg Press
3 x 5 @ 50kg Press

1 x 5 @ 70kg Dead lift
1 x 5 @ 140kg Dead lift

Another week, another try at the 500m row ITT and another PB. Sure it's my second one, but I'll take the 3% improvement as a sign that keeping your bum on the seat rather than scrabbling halfway through to collect it is a good thing.

My first week of 3x3 squats, I decided to be fairly conservative and only went 5kg over the 100kg sticking point (10kg over last week's 5x5). My form was reasonable, and the low numbers made counting a lot easier, a boon given how much I suck at counting reps/sets.

The press, the press was rad. How else do you describe adding 2.5kg to your previous press PR and powering them through anyway? You can't! It's rad. Ensuring my back and diaphragm were locked solid certainly helps.

Speaking of rad, dead lifts are rad. Another week, another 10kg. BAM! Cop that dead lift. Yes you're starting to stress standard (non hooked) grip and by doing so limiting my ability to stand around at the top of the lift and survey the world, but whatever, I don't care, I did you and that is final.

PMPW: 93kg

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