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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.

1 Comment
  • Project Goliath on January 8, 2011

    Yes!! Those are some ferocious lifts. I’m gonna come back from bloody Bangor and everyone is going to be massive!.

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