Monday, 8 August 2011


I'd like to think I'm a calm human, willing to shrug off life's little annoyances. This morning I wasn't able to live up to that, I felt the vespa in the StKilda Rd bike lane was doing the wrong thing and needed to know it.

So I smacked the 74" gear on my commuter and chased them down and calmly hooked them out of the lane and back into the car traffic. At one point halfway through the hook I had a moment of clarity and it made me sad. They weren't even putting up a fight for position and so I didn't get to practice leaning on someone at speed.

D: 13.7km
A: 45m

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

2 x 5 @ 20kg Low back squat
1 x 5 @ 65kg Low back squat
1 x 2 @ 85kg Low back squat
5 x 5 @ 95kg Low back squat

1 x 5 @ 40kg Bench press
2 x 5 @ 70kg Bench press
1 x 3 @ 70kg Bench press

1 x 4 @ 40kg Power clean
3 x 4 @ 65kg Power clean

I started with a quick challenge, Steve had done 4 x 500m rows at lunch and was lamenting his times to me after. Realising I had no point of reference, and an opportunity during my warm up, I committed to doing my first 500m row ITT.

I might revisit that one later for fun, at the very least I should be able to improve it by simply keeping my bum and the seat together. I lost a few seconds (twice) to fumbling around to retrieve it from near my feet after we parted ways.

Back squat felt a lot better, next week I'll go 3x3 at 100kg, then if that works then the week after will be 5x5 at 97.5kg. I cant stay at 95kg for ever, even with the additional reps. Talking of additional reps, I think they took the punch out of my legs for power cleans as by the last set I wasn't getting anywhere near the jump of the first set.

Finally the bench press, 70kg is more than I've ever loaded on the bar, so getting 13 reps feels good. I thought I might have had the 14th, but it was not to be, everything was toast.

PMPW: 92kg


Lee Turner said...

Weights are for wimps. You need to HTFU and ride early and ride in the rain instead of hiding in a room full of large men and mirrors.

You would be faster if you rode Campagnolo :-)

neil said...

there are no mirrors in the Haus, just heavy things and foul language.

As for Campag and morning rides, only one of these is going to happen. Long live Shozaburo!