Friday, 27 December 2013


I've got to get on a plane tomorrow to start the day long journey back to Aus. Given I'm still carrying DOMS from the 24th, and that I'll be squished back in cattle class, squatting was off the cards. Then Dawns told me we had access to the section of the gym reserved for staff and pro athletes. The section with cages, platforms, metric bumper plates... and no other people.

8 min ride

2 x 5 @ 20kg Squats
1 x 5 @ 40kg Squats
1 x 5 @ 60kg Squats
1 x 2 @ 80kg Squats
3 x 5 @ 105kg Squats

2 x 5 @ 20kg Bench press
3 x 5 @ 62.5kg Bench press

3 x 10 @ 10kg Russian twists

2 x 5 @ 20lbs Bro curls
1 x 5 @ 27.5lbs Bro curls
2 x 5 @ 35lbs Bro curls

The lure of private racks/cages was too much  and I undertook my first squat session with DOMS. Dropping down was tough, and on the last set, in an effort to get it all done I had some ugly reps. Knees buckled, back dropped and neck strained. I don't like that mojo and have to be prepared to drop weight to keep form in a safe range.

Oh yeah, and bro curls for giggles.

PMPW: 95kg

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