Training 09/11/12

09/11/12 Pulls, raw squat movement and assistance

Raw squat (2m knee wraps and belt) 175kg 2x10

Second set:

Happy enough with the depth on these. Very happy with bar speed.

Deadlift raw (no belt or suit) 225kg x2

Read my training diary wrong and did 3x3. Whoops

Speed deadlift raw (no belt or suit) 185kg 3x3 (120 second rest permitted. I took 40-60)

I added bands to this to see how the set up worked. Holy lower back pump

Kettlebell pistol squat 36kg 3x3

Zercher deadlift 95kg x5

I had planned to do 3x5 on these but took a really bad pain in my shoulder trying to get set up on the second set so I shut it down.

Russian twists 16kg kettlebell 5x10

Kettlebell front squat double 20kg 5x10 in 4 min 30 sec

Kettlebell 1 arm swing 32kg 5x5 each arm total 50 swings in 3 min 30 sec

BUSTED

I won't be training delts and traps this weekend as I have a medicine course all weekend. Quite frankly I wish I hadn't booked it, they will be very long days.

NIPF unequipped powerlifting champs are this weekend. As always, the best of luck to everyone lifting and hopefully there are plenty of PBs and records to be had!

Thanks for reading