Sunday, June 26, 2011
A1. Box Back Squat – 3 reps @ 31×1 x 6 sets, rest 2:00
Notes: Work up to 85% of 1 RM only
A2. Variable Resistance Band Bench Press – 3 reps @ 30×1 x 6 sets, rest 2:00
Coach’s notes: In the box squat set the height to clearly, but not execessively below parallel. Let your body remember this depth and work on solid technical execution on all reps, hence no more that 85% of 1 RM. Post loads for all sets in back squat and load and bands used for all sets of bench press to comments.
A1. 95/105/95/105/110/110
A2. With blue band: 65/75/85/90/95/100
Thanks Lori for being my workout buddy today! Great class Gord!
A1. 95/115/125/135/145(failed on 2nd rep)/145(failed on 3rd rep) . . . ..135 went up so fast . . .
A2. 75/85/90/95/100/105
Great squatting Katie – perfect form!
Thanks Gord!
A1: … 135X3/ 145X2
A2: ….115X3/120X1
A2. blue bands and got handed out on 105
Ran 5 km race with Joanne and Mike
Time: 24:30 (PB by 50 sec)
Great effort Mike!!
Thanks Danielle for timming us!
Joanne impressive as always!
A1. up to 185×3
A2. up to 105 x1 -found tempo + bands tough today
Thanks Gord!
A1. 95/105/95/105/110/120
A2. With blue band: 65/75/85/90/95/95
Great seeing you Olga today. Nice work Audra and Krista!
Thanks Gord!
A1.) 95/115/135/145/155×1
A2.) 45/65/75/80/82.5/85 with blue band.
Thanks Laura!
A1: 135/185/205/225/235/245 (80% of 1RM)
A2: 135/155/165/175/185/190 with purple bands (84% of 1RM)
Thanks Laura.
Max weights were 3 sets at:
A: 255
B: 225
A. 185/205/215/220/225×2/235×1
B. 135/145/150/155/157.5×2/157.5×2
A: up to 275
B: up to 165
A. Worked up to 185×3
B. 105×3 blue band
Thanks for partnering Aud, thanks Gord!
A: only got to 175×2- little worried here as last time I did 195..maybe just a weak day??
B: 95 with two blue bands.
Amie, thanks for your very helpful tips today- it was fun to share the bar with you and Jeff!
Thanks Gord!!