Monday, 28 November 2011

28/11/2011

Commute:
D: 13.7km
A: 45m

Power Haus:
2 x 1min Row
1 x 100 Skips

2 x 5 @ 25kg High bar squat
1 x 5 @ 50kg High bar squat
1 x 5 @ 75kg High bar squat
1 x 2 @ 100kg High bar squat
5 x 5 @ 127.5kg High bar squat

1 x 5 @ 20kg Bench Press
3 x 5 @ 68.5kg Bench Press

1 x 5 @ 75kg Dead lift
1 x 5 @ 150kg Dead lift

I expected my legs to be dead today and was pleasantly surprised that they were getting the job done. Talking of which, since switching to the Texas method (alternating 3x3 and 5x5) for squats I've had trouble with my power cleans. I've put that down to them being on my 5x5 squat day and decided to swap for Dead lifts so I get more quality on my power movement.

The squats were heavy, but went up. Bench press was heavy, but went up. Dead lifts, despite being 17.5kg less than my last set, were bloody heavy and may have still created a breakdown in form. I'm going to stick with this DL/PC swap for a few more weeks, and see if the benefit to power cleans outweighs what I now see as a loss in DL.

PMPW: 96kg

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