Strength session
This is the last heavy week before de-load week, I'm feeling strong, injury free but ready to back off for a week then hit it hard leading into the new year. The new year is looming and now's a good time to think about all the goals you have achieved and the ones that you have not, don't stress over the ones you haven't hit, just think about why you were found wanting, formulate a plan so it's less likely to happen again.
Front squats
5x5
90kg
90kg
95kg
95kg ( 4 reps- I bottomed out on the safety rails and couldn't get up lol)
95kg
3 sets at 95kg! I was really happy with this, I'll get the 1.5x body weight on the next cycle.
Bench Press
5x5
102.5
102.5
102.5
102.5
102.5
I've always had a good bench press, I did want 105's for the end of the year but this was a good lift for me 5 sets at above 100kg at a body weight of 68.8kg is respectable.
DeadLift
5,3,1
110kg
140kg
160kg (two singles)
My main effort has been to increase my deadlift 10 weeks ago I couldn't pull 140! I hadn't done any heavy dead lifting for about 8 months and even then my PB was 140 with straps and a belt. Last night I pulled 160kg under control with out any straps or a belt, it felt really good and I can see me getting to 170kg early on in the new year albeit weighing a little heavy after an indulgent couple of weeks!
I am going to enjoy the festive period but these days that means more food rather than drinking excessively, I'd rather wake up with a food hangover than a drink hang over any day!
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