June 20, 2007 [speed day] squat and deadlift

Sets x reps x weight (<additional rep, set, or weight from previous week>)

Low box squats (6)

9x2x72.5kgs (+2.5kgs [~+5%])

-no problem

Speed deadlifts (5)

12x1x85kgs (+5kgs [~+5%]

-no problem, enured proper set up everytime (butt down, chest up, shoulders behind the bar...)

Good mornings (6)

5x8x65kgs

-no problem, got through the set but the heat in the room was terrible

Shrugs (4)

3x10x60kgs

-no problem

Weighted situps (4)

5x12x10kgs

-no problem

Weighted leg tucks (3)

3x12x2kg medicine ball

-no problem, would have been better if ankle weights are used

Total time: ~70mins.

Note: overall it was a good workout (6), started being conscious of setup in the deadlift once again but keeping in mind the need for speed