Wed 23rd 

PM - Squatober

A. Squat 2 x 70,75,80,80% - 115,125, 135,135kg
B. Press 4 x 4 50kg
C1. Bench 4 x 4 70kg (left shoulder / right elbow felt tight)
C2. DB RDL 4 x 5 32.5kgs

felt pretty good, arm was a bit crampy from squats earlier but generally my mood , energy is a bit better. Trying to eat better / more - got the serious mass powder and trying to get that in during the evening classes. Also met Austin for breakfast - had a fry, I think sausages are out, stomach was bloaty!!!


noon - 3 x 3000m; 1:30 rest

2:02 ; r18 for each