CMinOZ

Saturday was the first day of our new 4 week micro-cycle with a completely revised session. This week, to determine our progress we went to our max for 3 reps.

Flat Bench

Warm ups (10 x 60kgs, 6 x 80kgs)

3 x 90kgs
3 x 100kgs
3 x 110kgs
3 x 120kgs

Cable Rows

3 sets of 15 reps

Deadlifts

Warm ups (15 x 60kgs)

3 x 100kgs
3 x 140kgs
3 x 180kgs
1 x 190kgs

With such a p!ss poor performance on the deadlifts I spat the dummy, threw all of my toys out of the pram and generally chucked a major hissy fit full of swearing and foot stamping - all in all, very embarrassing.

In hindsight, my head wasn't in it, my form was f*cked and I need to get it together for next weekend. For some reason I expected it to move quicker than it did and then like a newby I kept looking down to "check that it was still there" - of course it was still bl00dy there.

This is not quite how imagined my preparation for this saturday would go - I know my poor performance was down to not doing deadlifts for the past 4 weeks but I need a good performance on saturday, so I have started visualising a really slow, hard lift for my max on saturday. As I am sure you will understand that at this point in time I am not a happy chap.

Targets for Saturday are:

Squat - 180kg
Bench - 130kg (with pause at bottom)
Deadlift - 210/220kg