Yesterday, the powerhaus and I rip out 4 sets of 5 @ 145kg deep squats, not bad.  Then some bench, 102.5kg, 3 sets; 4, 3 and 3 reps - that extra 2.5kg is a lot! I was doing 5,5,5,3 at 100kg last week.  Thursday is power day, squats in the morning then olympic lifts in the afternoon at the Mermet center in Hawthorn.

Then Nath takes me to spin and we run the session together as usual this year - 3 x 10s big gear sprints and then 3 x 30s sprints.  I manage a peak output of 1,375 watts. Ok, I wanted 1,400+ but was tired from the squats, that'll do, I've been consistantly improving over the last few weeks and am about to start focussing on more power than strength - the Powertap says around 180nm of crank torque which I'm happy with.  Nath swaps in and rips off a big PB on the watt-o-meter, top stuff Nath!  The bolla sauce was noticed to be a bit bland (I ran out of chilli) - so I promised the troops I'd double it up next week.  I think they thought I was joking ...

My clothing order's going to be delayed (again!) - Rowbust, who make them, get their printing done by Giramondo, and apparently there's a problem with the digital printer.  It's supposed to be being looked at today.  I hope it's a quick fix, one of the lads wants his skin suit for an ITT coming up soon and everyone wants them for the first round of the Bontrager Summer Sprint Series.  Speaking of which we're going to do a practice day the weekend before it, on the Saturday 27th Sept.  Details are at the website, as usual.  Free BBQ courtesy of aboc for all that come and have a go...

The Blackburn Summer of Track promo cards arrived yesterday too, so I started handing them out last night at Spin.  Congrats to Jamie Goddard for winning the Blackburn elite road championship out at Modella. Thankyou to Carnegie-Caulfield for running the event. CCCC really do set the standard for quality and number of road races in our combine.

Finally, I'm ordering a lenticular disc wheel, a Shimano 'Pro' wheel for track use - it'll be available to hire and borrow for selected events soon.