The Birthday Week That Was

THIS WEEK has seen some highlights. I back squatted 230 and pulled 265 for 6 with no belts or straps. I also turned 36. The GPC state championships are now just a month away, and I’ve finally (with some assistance from Dan Rucci) gotten back under a regular barbell. So I should be able to at least match my previous best of 250. With my shoulder the way it is, I wouldn’t give myself more than a 150 kilogram bench. But I want a new personal best deadlift. 350 would be nice. But I could be being overly optimistic, in which case a new competition best of 340 would suffice. Anything less than this, I will be pissed.

Squat Monday

Cardio: Assault bike 5 minutes @ 60 rpm
Stretch!

Regular old straight bar Squats:
25 kgs x 3, 5, 8
65 kgs x 5
100 kgs x 3
130 kgs x 3
160 kgs x 1
190 kgs x 1
210 kgs x 1
230 kgs x 1 – nice and deep – much better than my effort with the SSB last week

Super-set Leg ext / Hamstring curls:
HC 45 kgs x 3 x 10
LE 40 kgs x 3 x 10

DB front raises:
10 kgs x 10
12.5 kgs x 2 x 10

Pinwheels:
15 kgs x 10
17.5 kgs x 10

Pull Thursday

Deadlift:
75 kgs x 8
125 kgs x 5
175 kgs x 3
225 kgs x 1
265 kgs x 6 – no straps, no belts

Bent-over BB rows (underhand):
100 kgs x 10
120 kgs x 10, 5

Seated rows:
100 kgs x 10
120 kgs x 10
130 kgs x 10