Week ending 27/01/13

Monday – Squat, light bench @ gym
  • 2 x Big mobility plex
  • Squat: 3 x 5 @ 82.5kg
  • 3 sets:
    • 5 Narrow grip bench @40kg
    • 15 Plank walk
Tuesday – Deadlift @ gym
  • AM: 35min walk (not counted towards total)
  • NOON:
  • 2 Big mobility plex
  • Deadlift: 3 x 5 @ 105kg
  • Lat pull down: 8 @ 80, 8 @ 100, 6 @ 120, 8 @ 100
  • Single leg deadlift: 3 x 8 @ 2 x 20kg
  • PM: 10 min walk
Wednesday – Bench, light squat
  • 2 sets:
    • 5 Kneeling thoracic rotation
    • 5 High windmill @ 12kg with extended ROM
  • Bench: 5, 5, 4 @ 55kg (failed last rep)
  • 2 sets:
    • 10 DB Bench @ 14.5kg
    • 10 DB Curl @ 7.5kg
  • 2 sets:
    • 10 Lying tricep  extension @ 14.5kg
    • 10 Lateral raise @ 4kg
  • Single leg squat: 3 x 5 @ 5kg
  • 1 x 7 KB Press @ 12kg (7 was max on left side)

Thurs – hot day, so planned rest day

Fri – wanted to do a particular trail, but it was closed!! 😦 😦

Sat – was going to do strongman grading, but back unhappy

Sun – back cured

Total training: 3 hours

So I crammed all my powerlifting training in the first 3 days of the week, since Thursday was supposed to be hot, Friday I wanted to hit the trails, but the particular one I wanted was closed (not that that would normally stop me, but the carpark was blocked), and then Saturday was the strongman grading.

Unfortunately cramming 3 heavy days so close together made my back unhappy, and it was sore all week. Then on Sunday I had some reiki-type stuff done on it and it is better! So maybe I could have risked it on Saturday after all! Oh well 🙂

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