Thursday 8th October 2020Lower body and posterior chain still moderately sore, as well as my lateral delts, from the overhead squats I think.
bodyweight at home without shoes = 84.9kg
43 min walk/hike middle of the walk -
backward walking backward walking up a 30-35 degree sloped path x 2.5 mins
Resistance at the HomeExperimental session, whole upper body , calves, abs and zercher holds/carries all in one session.
16+ exercises!
Kinda long session...
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externally rotated band pull apart - to forehead, shoulder, sternum + star drill combo - light rogue band - dual strands x 10 each, 20 secs rest between each axis
band rows x 15
Yates rows 20kg bar x 15
Bench dip shrugs then x10
Vertical wall ab wheel roll outs - pulling handles apart with hold at top x20
Dip shrugs - BW x20 @RPE 6
Rotating sets between each exercise 2-3 minsA1) inverted rows - undergrip - explosive - legs bent BW x8, BW x8
+10kg x 9 @RPE 7 (+1 rep)
feet elevated 18 inches - explosive - BW x8, x8 @ RPE 7 (-1 rep on first set)
A2) Pushups to upper abs - Close grip triangle - explosive - BW x10, feet elevated 18 inches x3
BW x12 @ RPE 6
Straight bar dip - BW x 2, BWx12 @ RPE 7
AB1) High angle rows to ribcage - slight pause at bottom, explosive - barbell 20kg x15, 40kg x5, 60kg x3
explosive
65kg 2x5 @RPE 7 (
+2.5kg, - 5 reps)
upped 2.5kg, dropped reps to 5 and building back up
B2) Bench - shoulder width 14 inch grip 20kg x10, 40kg x8,
60kg x 8 @ RPE 6.5
70kg x10 @ RPE 9 (+2 reps)
Felt decent today. kept elbows tucked, no shoulder pain
Single arm pushup - both side back to back
bar at 5th hole, 20 inches - x8 @ RPE 8 (-2 inches)
C1) single leg SSB Knee over toes soleus calf raise 4.5 inch elevation - Explode up, 3 count ISO in middle - 77.5kg x12, x11 @ RPE9 (+2.5kg, +1 rep)
C2) Wall tib raise - body at 40 degree angle - in oly shoes BW x5, x15, x14 @ RPE9
C3) SSB single leg calf raise - arm supported 4.5 inch elevation - Explode up, 3 count ISO in middle - 77.5kg x8, 70kgx8 @ RPE9
D1) Zercher carries - with bar pad 60kg x 5 secs
60kg x 45 sec carry
70kg x 45 sec carry
Damn second set was brutal, especially when done back to back with Ab wheel!
D2)Muscle clean and press - no hip drive, elbows tucked 10kg x8, 20kg x5, 25kg x12, x12 @ RPE8 ( +2.5kg)
D3) AB wheel rollouts - legs bent x 12, leg straight x2
on feet, straight legs - 85% ROM - 3 count pause - BW x5, x5 @RPE 9 (+1 rep on second set)
Increased ROM 5%, 3 inches, improved shoulder mobility/strength.
E1) Barbell curl explosive - 20kg x10, 27.5kg x3,
27.5kg x8 @ RPE 9
25kg x8 @ RPE 9
Had to drop weight, biceps damn tired from Zercher carries. Could probably reduce down 1 set as well.
E2) Scarecrow into press - 40 degree chest supported- 1.25kg plates x5, 3.5kg x10, 2.5kg plates x10 @RPE 8
Stretched ISO holdshang from bar, partially 1 leg supported - x20 scap shrugs + 20 sec hang with partial L-sit hold
hang from bar, partially 1 leg supported - x20 scap shrugs + 20 sec hang with L-sit hold
hang from bar, with bent knee leg raise hold - x20 scap shrugs
dang abs/hip flexors have gotten way stronger, could only hold an L-Sit for 3-4 secs a few months back!
next stage is front lever, and to pull up while doing it, and L hang muscle ups as my bar height requires me to keep the legs up
Pullover across bench - 9.5kg x15, 1 min ISO
Jumpstretch monster mini band dislocate + stretch x a few
stretch
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12 hour fast - broke fast before BBall - a bit of raw carrot/beetroot and a slice of cheese
3000+ calorie burn - according to Fitbit Charge 3, with HR monitor off, not including weights
plan to eat 3000+
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