3 exercises 3 new PBs
My ‘New year New me’ training and eating regime hasn’t quite got off to the start I was hoping for. Zoe, my wife, was struck down with Swine-flu and I had to take most of the week off to look after her and run the kids. So I was not 100% sure what to do for today’s workout, I didn’t want to do the 5/3/1 program because I’ve missed most of the weeks sessions and I just don’t feel fit enough to get any benifit from a hard conditioning workout. If in doubt the law, according to Dave’s Gym, insists that you do squats or deadlifts – so I did both! And bench press as well.
It was a great, and really long, session that culminated in hitting new personal bests in all the 3 lifts.
Here is the workout:
Lots of foam rollering to coax my stiff and unwilling muscles to wake up and play the game.
1 whole minute of skipping to warm up the ol’ achillies tendon of glass.
30 seconds on 30 seconds off of running at 10/10.5/11/11.5 kmph
Deadlifts – started at 60kg and added weight each set until I worked up to 175kg.
Front squats – same as above but started at 40kg and went up to 130kg.
Bench press – as above but went from 60kg up to 145kg.
I was really pleased with all my lifts, the deadlifts went up easy, the front squat less so but still smooth enough and the bench press was a bastard.
Anyway don’t take my word for it here is the proof.