Monday, January 30, 2012

Squat Monday + Pinwheelz (4tha Ladiez)

8 reps @ 30 kgs (cambered bar)
8 reps @ 70 kgs
5 reps @ 110 kgs
6 reps @ 150 kgs PR
3 reps @ 170 kgs PR

Good Mornings
8 reps @ 30 kgs (cambered bar)
5 reps @ 70 kgs
5 reps @ 90 kgs
5 reps @ 100 kgs
8 reps @ 110 kgs - equal to best effort
6 reps @ 120 kgs PR

Pinwheels (weight p/DB)
6 reps @ 40 kgs
6 reps @ 40 kgs
6 reps @ 40 kgs

I was working with time constraints tonight, which was a shame because I felt extremely pumped, focussed and strong... if a little stim'd up at the beginning.

I scored a free tub of Jack3d and this was my first session using it. I had 2 scoops, which may have been too much on an empty stomach. The first half hour I felt a little too wired, my pulse rate was higher than I'd like it but I was nonetheless driven to smash PRs. And I did, ugly though some of them were; I was wobbling on the 3rd rep of 170 and needed my spot to correct a serious lean to the left!

While recovering from the squats I looked back over my previous efforts on Good Mornings, and realised I'd been totally pussing out of late. I had previously repped 5 of 120 kgs but this was late December / early January and I'd taken it pretty easy last time due to my knees aching. I was also not using high enough rep ranges to be effective (6-8 is preferable to 3-5) and had forgotten this piece of advice along the way. So I corrected it with the last couple of sets and made sure I covered some new ground.

Today the aches were non-existant. I relished the opportunity, but all the same would have liked to do more volume.

Pinwheelz just felt like the thing to do, since I've been feeling like my arms are wilting a little. It's likely fat loss making them look smaller but eh.

I will be doing some log work tomorrow night.

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