July 11, 2007 [speed day] squat and deadlift

July 11, 2007 [speed day] squat and deadlift

Sets x reps x weight (change from past week, assuming same movement) (rest between sets)

 

High box squats

9x2x85kgs (+5kgs [~+5%]) (45s)

-no problem, felt light today though not easy, had enough rest past few days

 

Low start speed deadlifts (60s)

10x1x95kgs (+5kgs [~+5%])

-no problem, used 1 plate (~2”) and 20kg plates

 

Zercher squats (90s)

3x8x50kgs

-no problem

 

Weighted situps (30s)

3x12x10kgs

-no problem

 

Leg raise (30s)

5x15

-no problem

 

Barbell curls (60s)

3x10x22.5kgs

-no problem

 

Note: training lasted ~70 minutes, drank cold Pocari Sweat during workout and 2 scoops imapact whey in 200ml of skimmed milk post workout.  Took a 30 minute nap before before training.