My forearm hadn't quite recovered from my heaviest deadlift in a good while last Friday, so I wasn't looking forward to having to hoik up more weight this week. But; it's now done and dominated for another week.
- Deadlift - 1 x 10 @ 60kg, 1 x 8 @ 80kg, 3 x 5 @ 115kg
- Squat - 1 x 10 @ 50kg, 1 x 8 @ 50kg, 3 x 5 @ 90kg
- Wide grip lat pulldown - 3 x 15 @ 40kg
- Leg press - 1 x 10 @ 160kg, 1 x 8 @ 200kg, 3 x 5 @ 280kg
- Calf raise - 1 x 10 @ 1/2 stack, 1 x 8 @ 3/4 stack, 3 x 5 @ full stack
Deadlift - I managed that, but it was heavy. Very heavy. Eyes bulging and red-faced heavy. I know that it's all about small improvements - especially on a dodgy knee. So I'm happy - but I'm not looking forward to 2.5 plate deadlift next week!
Squat - due to my knee being almost buggered, I'm a little wary about these. Focusing on maintaining good form, with my knees tracking straight is what I'm after. I think that I easily have a 2 plate (100kg) squat in me for the 3 x 5 reps. Knee felt good, too.
Pulldown - this is all about getting my shoulder-blade moving as it should. It also gave my quads a little rest after the deadlift and squat back to back.
Leg press - we're having a competition at the rugby lclub and I want the leg press title (it's for 3 reps). Now I have a feel for the leg press after last week, I've got a challenging working weight. So challenging that I let out an air biscuit mid way through a set - I really didn't want 280kgs coming crashing down due to a trouser cough.
Calf raise - this was just to kill the legs completely. I'm really not sure what the weight is, but I calf raised the entire lot.
Overall, a pleasing session. One that left me feeling well and truly spent for a good couple of hours afterwards. Quite how people do the gym before a day's work is totally beyond me!
Looking forward to a big shoulder session tonight. Powerful shoulders are the future!