I really pushed it with the new weights program today. As I have now signed up for a half-marathon with 3000ft of climbing I need to make sure the legs can hack it. As with all strength and size programmes I ensured I was maxing out at the end of each set.
Warm-up
2000m row, level 10, 7:58
Squats – 40kg x 10, 50kg x 8, 55kg x 5
Front Squat – 20kg x 10, 25kg x 8, 30kg x 5
Leg Curl – 40kg x 10, 50kg x 8, 52.5kg x 5
Walking …

I’ve been seriously weight training now for 3 months so it was high time I actually figured out what my maximum weights are. This is important as it will dictate what weights to life for strength training, and what to lift for endurance.
I went to Letchworth gym, and the plan was to warm up then do 2 reps on a machine at a lowish weight and then increase the weight, one setting at a time until I could not do 2 controlled reps any more.
5 mins rowing …

Had friends over all weekend so made Saturday a well earned rest day but Sunday whilst waiting to go to lunch put in a session at home. Legs and upper body.
Barbell squats – 10 reps, 35,30,30kg
Single leg hamstring curls on swiss ball, 3 sets of 10
Single leg step ups onto bench – 30 each leg
Calf raises 35kg 2 sets of 10.
Inclined bench press – 10 x 35kg, 30kg, 30kg interspersed with 10 chin ups.
Finally a few crunches with the resistance tubes adding tricep pushes as well.

Today I upped the weights again on all my leg exercises and just about made it to the end, the last 4 reps on the leg press were something else!

Overslept the 4:30am alarm so curtailed the 10m run into a 5m run up to Letchworth and back, but added a leg session at home in the evening.
10 dumbbell squats – 2 x 14kg
10 Hamstring curls on swiss ball
10 step ups on bench (both legs)
10 leg curls on bench – 15kg
10 leg extensions on bench – 15kg
Did this session twice, followed by ham curls on the swiss ball with one leg at a time, first time I have managed that. Then ab curls and stretching.

Another early morning run out to Letchworth and another good trot out. Same time as yesterday with a slightly higher HR. Was more windy than yesterday and I was probably not as recovered as I would like to be.
Concentrated on legs at Letchworth gym – Squats, Ham curls on a swiss ball, lunges, leg extensions, leg curls, adductor, abductor, calf raises, leg press.
The leg press was the big surprise. I have always been doing 60kg 10 reps and 2 sets, but today wanted to push more and ended up doing, …