Weight Training, Commonwealth Games

Still have severe doms in quads and glutes from front squats two days ago but as I can't train until Saturday made myself go:

5 mins cycle

3 x 5 x 140kg shrugs
3 x 5 x 160kg shrugs
2 x 5 x 160kg deadlift off half rack (knee height)
3 x 5 x 200kg "
2 x 5 x 160kg shrugs
10 x 110kg shrugs
2 x 5 x 70kg hang cleans
2 x 8 x 70kg bentover rows
5 x 8 x 35kg upright rows
3 x 8 x reverse flyes, varying weight

1k row 2:10/500m pace

5 mins cycle

Going to focus more on Shot Put training as I've been too varied in my training to get any decent results.

Hope to go 15m plus next year and then be in contention for Commonwealth Games in 2014. I missed out in 1994 just - Scotland asked me to throw 67m in javelin and they would have taken me to Victoria. I threw 63.14m and then two weeks after the games did 72m in training...

Tall ask, I'll be 38 when the Games cone round, but Shot put isn't quite as injury prone as javelin or decathlon so I hope I'll be able to have a good run at it, provided I don't do this too often:

Http://bit.ly/MyFunnyAccident