Squats for christmas
More weight, more strength, time for power soon
I managed 5 x 5 @ 157.5kg squats on the 26th of Dec, which was good. They're getting really hard towards the end of the work sets. I'm going to do one more set of 5 x 5 at that weight before moving up to 160kg. I extimate my 1RM to be around 180kg at the moment based on doing sets of 5 and using tables from Essentials of Strength Training and Conditioning.
According to Mark Rippetoe's charts in PPfST, at my weight, 108kg (237 lb) for the squat, 396 lb (180kg) makes me a very strong 'intermediate' lifter, close to 'advanced', so I suspect at least in terms of squats, I'm now strong enough, and need to start to really focus on power and leg speed, which means standing starts, rolling jumps and lots of motorpaced high speed work. My cleans are pretty feeble and my technique is terrible at them, I may need to shift focus onto them in the 'haus too, and get some guidance with them from Anthony Dove at the Mermet early next year.
My shoulder's improved, I did a couple of k in the pool yesterday with no discomfort, including some sprint work, so that's a good sign.
We're going to be heading off to Mt Sterling for new years with mountainbikes for fun and to check out the rumours of some new XC mtb trails. After that, it's only a month 'til round 4 of the BSSS and it'll be more training on the bike than in the gym, I'll probably drop back to 2 days a week in the Powerhaus and more cadence and acceleration work on the bike at the track. Dino's setting himself some new goals and I have to do the same, I've done one of my season goals, which was a sub 13.5s flying 200 at Blackburn. I'd like to be able to ride a 13.2 there and sub 13 at DISC by the end of the season, in time for the Blackburn club champs. I'd like to win a few more (so far, only one!) rounds of the sprint series, I qualify well but haven't been successful much in actual match sprints, which is a bit disapointing, but it'll come with more speed I expect.
Everyone else is coming along very well, Em and Krissy are getting stronger in the powerhaus and it's showing with their track times. Dino's flying, Nath's off at the xmas carnivals doing wheelraces etc.