Monday, 8 July 2013


1 x 2min Row
1 x 100 Skips
2 x 5 @ 20kg Low bar squat
1 x 5 @ 40kg Low bar squat
1 x 5 @ 60kg Low bar squat
1 x 2 @ 80kg Low bar squat
3 x 5 @ 110kg Low bar squat

1 x 5 @ 20kg Bench press
3 x 5 @ 55kg Bench press

1 x 5 @ 40kg Dead lift
1 x 5 @ 120kg Dead lift

Bench because of pressure from the Dawns, I suspect she is not a fan of the big legs, tiny arms, t-rex aesthetic roadies are prone to. Deads because fuck you, that's why.

I want to add the 5kg that killed my squats last week back on next week. I have no doubt it will feel heavy and some of my reps may be slow, but damnit my legs are going to get those stressors!. I'd like to get back to 2.5 plates (120kg) by the end of the month where I think I'll stop lifting and concentrate on converting some of the re-found muscle into speed. It's going to take a bunch of hills, and right now that fills me with a little bit of dread. I'm hoping HTFU kid days in the gym will help deliver me the mental resolve to get them done.


A sneaky lap of the lake on the way home featured a couple of cx dismounts and remounts to make up for missing DDCX yesterday.

D: 11.3km
A: 59m

PMPW: 97kg


Dan Wilkins said...


neil said...

nah these are little weights.

a year ago I could deadlift 170, squat 140 and bench 70.