*85 Days to go until ESP Comp*
This was a pretty tough week sleep-wise and illness wise and there were moments where I was presenting in such a fighty way that it was even noticeable on Twitter.
@_salz_ wondered if I had my period and suggested naprogisic, panodol and a heat pack.
And @mikecbay recommended a fighty song, which I’ve included at the bottom of this post.
This Week In RD’s Gym
Saturday 30 March
Front Squats – several warm up sets with 5s to 100kg. Then 10 sets of singles @ 120kg
Kroc Rows – 3 sets with a 32KB x 15
Heavy Shrugs – sets of 8 reps with 100kg, 120kg, 150kg, 180kg. One set of 200kg x 5.
Calf Raises (with SS Bar off rack pins) – 4 sets of 10 @ 130kg
Monday 1 April
Strict Overhead Press – 6 x 6 @ 50kg
Tuesday 2 April
*Today I felt absolutely (only figuratively) knackered. Realised later in the week I was dealing with a stomach bug.
Leg raises to the chin up bar 10, 6, 3, 5
Wednesday 3 April
*still feeling lethargic and knackered
Pendlay Rows – 2 sets @ 100kg x 5, 3 sets @110kg x 5
Glute Ham Raise – 3 x 10
Situps out of Glute Ham Raise (10kg plate behind head) 3 x 8
Side bends with 32kg Kettlebell 2 x 10
Thursday 4 April
Friday 5 April
Sumo Deadlift – several warm up sets. 3 x 5 @ 200kg
Tick Tocks – 5 reps
*I have modelled my workouts on the structure of Jamie Lewis’s routines featured in his great powerlifting e-books. To purchase copies visit his website Chaos And Pain (WARNING: his website is NSFW and may offend.)