Saturday, December 19, 2009

Dec 19, 2009

The year is quickly drawing to a close, what a great one its been  - next year promises to be the best yet!

The 2010 competition calendar has finally been published on the  PA Website. Time to start planning next years assault on an Elite 1 total and devise a training plan for World Masters in September. First up tho' is the Melbourne Championships in April, followed closely by the Australian Masters in May (in Adelaide) then Open Nationals in July here in Melbourne.  Its gonna be a packed year!






Training:

Wednesday            
         %    reps   sets  weight

1    Deadlift up to knees   
          50%    3    1    77.5
          60%    3    1    92.5
          70%    3    2    110
          75%    2    4    115
2    Bench press   
          50%    6    1    37.5
          60%    6    2    45
          65%    6    4    50
3    Dbell fly  10    5    20lb
4    Deadlift from boxes   
          55%    4    1    85
          65%    4    1    100
          75%    4    2    115
          80%    4    4    125
5    Lunge      5    5                  

Thursday - swim for 45 mins a Aquarena - or what I call swimming aka splashing around / keeping from sinking to the bottom of the pool....

Friday  
          %    reps   sets  weight

1    Squat  
          50%    5    1    52.5
          60%    4    1    62.5
          70%    3    2    75
          80%    2    5    85
2    Bench press   
          50%    5    1    37.5
          60%    4    1    45
          70%    3    2    52.5
          80%    2    2    60
          75%    3    1    55
          65%    5    1    50
          55%    7    1    40
3    Dbell fly  10    5    40lb
4    Squat  
          50%    5    1    52.5
          60%    5    2    62.5
          70%    4    2    75

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