Thursday, December 13, 2012

Improvisation Thursday: Winding Back

Leg press
10 reps @ 165 kgs
8 reps @ 245 kgs
5 reps @ 285 kgs
1 reps @ 325 kgs
1 reps @ 365 kgs
9 reps @ 405 kgs PR

45 degree back raises
10 reps
10 reps +28 kgs KB
10 reps +40 kgs KB

*Shoulder warmup

1-arm DB press
8 reps @ 20 kgs
3 reps @ 30 kgs
1 reps @ 40 kgs
1 reps @ 50 kgs

Kroc rows
8 reps @ 60 kgs
8 reps @ 70 kgs
8 reps @ 80 kgs equal to best effort

OVER-TRAINING and not enough calories are the probable causes for tonight's lacklustre routine. But the 50 kilo DB press I screwed up from the start; my grip was off, I didn't shoulder it properly and I stuffed the push. Fail.

Time for a de-load. The year's over, and my focus is back on recomposition. I've been (trying to) get my calories more dialled-in each weekday and this will diminish my gains and stamina just as it has in the past. But in a little over two months my focus will be purely on rehabilitation and maintenance.

While I'll be making certain my squats don't get any weaker, they aren't going to just keep getting stronger if I'm squatting twice a week, every week, while in a calorie deficit.

More stationary bike, sled and various other accessory stuff on Saturday. Woot.

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