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I was very happy with the 180, the deadlift is my weakest lift, but hoping to get it up there this year, was aiming for 190 in 2012, but might make 200 especially with some of the coaching received at PTC
Saturday 28th of January 2012
Slow 15 minute run on treadmill 1% incline (1.7km)
Picked up some Samson (of course)press/squat stands on eBay for the pricely sum of $20.50 today, so I could not help myself had to do some shoulder presses this arvo. They will also be used for incline bench press, once I find an incline bench.
SHOULDER PRESS:
27kg x 15 reps
45kg x 8 reps
54kg x 5 reps
58.4kg x 5 reps
62.8kg x 2, 1, 1, 1 reps
67.2kg x 1, 1 reps
Had a think about it, and decided no monthly updates as not enough has changed to warrant an update
Sunday 29th of January 2012 - rest day
Monday 30th of January 2012
Due to my lower body not recovering adequately after being smashed with new PB's I will be having a week off at this stage from dead lifts, and heavy squats and anything putting great strain on my lower half.
Will also be upping my HIIT from now on as my body fat seems to be stubborn, and weight training alone is not shifting it, diet has been 8/10 this year so far, not bad but with a few blow out days. Will have to be better with my eating as well.
AM:
10 x 10 second HIIT stationary bike sprints 50 seconds rest covered 6.4km.
PM:
BENCH PRESS:
57.2kg x 15 reps
76.2kg x 10 reps
94.2kg x 6 reps
98.6kg x 6, 4, 3
103kg x 2, 2