Thursday 4th March

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tonight was heavy front squats and Speed incline bench with bands using a log bar

Worked up to 245 for 5 sets of 2 on front squats. My PB is only 255 so I'm pretty sure I could smash that at the moment! Felt good for 270 no problem

Speed incline with bands and log bar. First time I have done this so took a little setting up. Bands added 40kg at the top of the lift. Had 150 on the bar plus bands. Did this for 10 sets of 2 with less than a minute rest between sets. These were done as explosively as possible and felt the weight was perfect as if I had done another set they would have been far from dynamic.

After this did box step ups onto an 18" box. Never done these either so took a bit of playing around. Did each set with 10 on each leg. Did a set with 37.5kg db's in each hand then did 45's then did 60's. The 60's were hard and only managed 6 on each leg

After this we did leg ext and hamstring curls I did 3 sets of 12 on each with the full stack on those machines

Tuesday 2nd March, upper body assistance work

Am I reading this right; you broke your front squat PB by doing 270.

If so congratulations mate.

also nice to see you are throwing some different exercises into the mix.

How are you feeling for May? It'a going to be terrific to have a British world no.1 when you win mate.