More weight ...
After 3 weeks of basically plateau'ing (3 x 15 reps, 90s recovery) with all the weights we originally got for the aboc Power House (137.5kg), an extra 80kg arrived yesterday. Today it was time to get back into stength work. I bumped the weight up to 150kg, 12 reps - too easy. 160kg, 12, ok, these are working... so did 1 x 12 @ 150kg, 3 x 12 @ 160kg (all 90s recovery, partial squats, not going past 90 degrees of knee bend). The last lot were getting to be a struggle and my neighbours, if home, were probably wondering who let the gorilla out, the PH isn't exactly soundproof. Using 12 @ 160kg to predict 1rm, it's around 215kg at the moment, I'd like it to be closer to 250kg, so have a lot of work to do.
The plan for the next 3 months is to focus on strength in the powerhouse, cadence and power on the bike by doing 3 days a week in the powerhouse and at least 3 days a week doing high cadence short intervals and short sprints (5-20 seconds) in big gears. To try and keep my weight under some sort of control at least 2, ideally 3, longish (1-2 hour) easy E1 rides a week, so visiting friends etc on the pushbike, if I can organise gear riding to the DISC sessions on Sundays, going for night MTB rides dodging wombats around the Yarra Trails etc. Mix in a swim every week or so and I should start to gain some speed.
That's the plan anyway .. we'll see what happens.