...I'm a cyclist, not a weightlifter! I'd almost forgotten - it's managed to be 10 days since I've done anything (serious) on the bike! Today was a truncated spin session - enough to get some training in, get the legs moving, without exhausting me given that it's a busy week! So this was the program, modified from this:
:05 2 x 6s HCLR:1
:10 2 x 7s 53x14 RS (20rpm):3
:16 2 x 7s 53x15 RS (80rpm):3
:22 2 x 6s 53x14 SS:3
:28 1 x 25s HCLR r/up 10:120, 5:140, 10: 160+
HCLRs topped out at 189, so nice numbers - that seems to be an upper limit for me at this stage of training. The 53x14 RSs don't have a direct comparison, but I'm happy with those numbers - 146/70.3 consistent across both feels good. The 53x15 RSes were again comparable, with a top of 147/66.4. Seems a bit disappointing again, but it's hard to say. The final SSes showed good improvement with 152/73.3 - just below my best of a couple of weeks ago in 53x15 of 165/73.6. Rounded out with a HCLR rampup with a top of 185, and staying at 180+ for the whole of the final 10 seconds.
Brief stats here.