*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.)