Monday, 10 October 2011

10/10/2011

Commute:

D: 11.9km
A: 75m

Power Haus:
2 x 1min Row

2 x 5 @ 20kg High bar squat
1 x 5 @ 40kg High bar squat
1 x 5 @ 60kg High bar squat
1 x 2 @ 90kg High bar squat
3 x 3 @ 127.5kg High bar squat

1 x 5 @ 30kg Press
2 x 4 @ 55kg Press (1 jerk to make each set a 5)

1 x 5 @ 70kg Dead lift
1 x 5 @ 165kg Dead lift

3 x 6 Chin ups

I ditched the top squat in an effort to minimise the complexities of my squat in the hope I could lock down my back and continue to progress the movement. I found a comfortable and stable position across the back of my deltoids, concentrated on my back extension and proceeded to put away 3 x 3 at 127.5kg.

Carl's calling the position a high bar, and my back form as worlds different from last week, there's still some work to go, so I might stick with the 2.5kg increments rather than the 5kg I'd previously gone with.

On the other end of the scale I have now lost my back on my deadlifts. Hips are going up first and overpowering the torso/hips. I'll take the PB, but we're going to have to look into some specific work to correct the shortcoming.

RHR: 52bpm

PMPW: 95kg

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