Training Log 29/11/2012

Strength Session (b)

I was fired up for this session I wanted to hit at least 1 set of 5 back squats with 110kg.

Back squats 

5x5

110kg (seasonal PB)

110kg

107.5kg

107.5kg

110kg

To have all 5 sets at 110kg is a goal for the end of the year, I think I could of had it last night, but I got over excited and cut my rest period. I could only manage the 107.5kg  on the 3rd and 4th set and I had to grind that out. After a longer rest period after the 4th set I put the 110kg back on the bar and knocked 5 reps out with out any trouble at all. I'm now squatting over 1.5x body weight with out a belt or knee straps, I'm feeling really solid with regards to my form. 

Over head Press

5x5

55KG

55KG

57.5kg

57.5kg

60kg  (Lifetime PB) 

To get one set of 5 at 60kg was a goal for this year ...TICK 

Bent over row

80kg

80kg

80kg

80kg

80kg

My row has increased dramatically, I'm keeping my back really straight and using quite a wide grip, I also have my thumbs over the bar (next to my fore finger) to reduce my arms taking over on this exercise.

Cleans

3,2,1

70kg x3 

75kg x2

80kg x1

85kg x1 (= lifetime PB)

I stuck the extra clean in and equaled my previous PB, this Clean was at the end of a heavy session and the previous PB had been at the beginning, I'd say that was a marked improvement. 90kg before the years out seems obtainable. 100kg would be amazing and is one of my long term goals.

This is a little before and after on how my legs have changed in 5 weeks:

Hope you all have a good weekend! 

Barbell Benny 

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