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yesterday I had a good leg and back day
was shown a variation to try for back extensions to make them harder with available equipment without needing a spotter. by setting up the roman chair next to the cable weights using the straight bar and keeping my arms extended rather than holding weight to my chest. completed 3 sets of 10 @ 50 kg
Squat
10 @ 60 kg
10 @ 100 kg
8 @ 120 kg
2 @ 130 kg
1 @ 140 kg (308 lb)
Leg Press
10 @ 400 kg (warmup)
5 @ 500 kg
5 @ 600 kg
5 @ 640 kg
2 @ 705 kg (1554 lb) New PB up from 700.1
last nights workshop was realy interesting both form a coaching perspective but also from an athletes perspective. apparetly during a womans period and for about a week after is the best time for making gains in strength and power as that is when our bodies are most anabolic. I also need to be having an alternating hot/cold shower routine of 30 seconds of each repeated 5 times to reduce DOMs the next day. Backstroke is also an ideal X training tool to assist recovery. the workshop also looked at record keeping to track training adaptation and there are a couple of things i need to start recording including my resting HR each morning before i get out of bed.
the lecturer was fantastic and has worked with many of Australia's top olympians and top athletes from other sports
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