Squat Monday December 24th
Squats w/cambered
*no belt*
8 reps @ 30 kgs
8 reps @ 70 kgs
5 reps @ 90 kgs
3 reps @ 110 kgs
1 reps @ 140 kgs
7 reps @ 160 kgs TPR
Good mornings
8 reps @ 55 kgs
8 reps @ 60 kgs
5 reps @ 90 kgs
3 reps @ 110 kgs
3 reps @ 140 kgs
Kroc rows
8 reps @ 60 kgs
6 reps @ 70 kgs
10 reps @ 80 kgs TPR
Tri-push
10 reps @ 40 lbs
8 reps @ 50 lbs
10 reps @ 60 lbs
Push/Pull Wednesday December 26th
Retarded Shannons
15 reps @ 25 kgs
12 reps @ 45 kgs
17 reps @ 60 kgs
45 degree back raises
10 reps @ 24 kgs KB
5 reps @ 32 kgs KB
5 reps @ 40 kgs KB
8 reps @ 45 kgs plate PR
*Shoulder warmup
1-arm DB OHP (strict)
8 reps @ 20 kgs
5 reps @ 30 kgs
3 reps @ 40 kgs
1 reps @ 45 kgs
5 reps @ 50 kgs PR
Pinwheels
10 reps @ 20 kgs
10 reps @ 25 kgs
10 reps @ 30 kgs
Seated rows
8 reps @ plate 15
5 reps @ plate 16
5 reps @ plate 17 PR
Squat Monday December 31st
Squats w/cambered
*no belt*
8 reps @ 70 kgs
5 reps @ 110 kgs
3 reps @ 150 kgs
6 reps @ 180 kgs TPR
Good mornings
8 reps @ 70 kgs
8 reps @ 110 kgs
8 reps @ 130 kgs
BRUTALLY HOT. It officially reached 42.1 celsius today, and I really felt my energy being sapped. This ends training for another year, and it's time to take stock of all that has transpired in 2012, and to focus on the year ahead.
For me, at least training-wise, 2013 is going to be a bitch. My shoulder surgery is February 1st, after which I'll be out of action for several months. But spending most of the year on the side lines is a small price to pay for a 100% working body at the end of it all... and I'd rather this happen now than later.
In the mean time, I've gotten a whole lot smarter with my training approach, and it's been evidenced in my progress on Squats and Good mornings, and my DB overhead press is finally coming along too. I reckon I've got a 60 kilo 1RM in me right now. I might even test it out next week.
I threw some pics from Am Nats in here, just coz I have them and they cost me money, so I should use them for stuff.
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