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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