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Old 11-16-2009, 09:00 AM   #18
james forshaw
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Join Date: May 2008
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ME + Metcon

Back Squat (HB Olympic A2G - all my squats are unless stated otherwise)
5 x 5 (set 5RM)

5 x 125kg
5 x 130kg
5 x 135kg (not going to get heavier today)
7 x 120kg (went dizzy at 7)

Bench Press
5 x 2 at 90% (bar MUST touch sternum)

2 x 100kg
2 x 100kg
2 x 100kg
2 x 100kg
6 x 100kg (just because)

Abs
Decline bench Leg-raise
21-15-9
then...
KtE
12-10-8

Metcon
10-9-8-7-6-5-4-3-2-1
65% BW Push Press (115lbs)
Pull-ups

Time: 6 mins 56

Squats fine, happy with 135. Bench was easy even with rests of little over a minute, expected to struggle but really didn't. Still, concentrated on exploding it up from my chest. I reckon I'd have a good stab at 10 reps if I was fresh.

Metcon finished me off, but my forearms were shot from the bench, and both ab exercises. Plus it took me an hour to get home from the gym and all I'd eaten was breakfast so I think I could take a fair bit off the time.
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