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16th JAN 2015: Strength day

16 Jan

Lots of strength training today.

Really sore and bruised arms from all the needles/tests/blood samples yesterday at the hospital.

Surprisingly good training session with Søren & Gummi.

Endurance

5 km running

BW strength

3 x 5 reps strict handstand push-ups

Squats

Back squat: up to 1 rep @ 90-95-100 kg

Back squat: 6 x 5 reps @ 80 kg

Deadlift

Deadlift: 5 x 5 reps @ 90 kg

Assistance work

A) Good morning: 4 x 10 reps @ 35 kg

B) Shoulder press: 4 x 10 reps @ 30 kg

Bench press (10 reps): 40-45-50 kg (narrow grip)

Seated cable rows: 5 x 10 reps @ 40 kg

BW strength

10 strict pull-ups

20 rack dips

1 min hollow rock hold + 1 min plank hold

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