09:30 @ 19/01/2021 (AFR)

NOVICE WEIGHTS

**PHASE 2 - WEEK 6**

Workout A

Squat: 4 x 8

*HC70, Hammer Strength - wooden platform power rack [6/13]*

20kg x 6

40kg x 4

45kg x 8 (3m)

50kg x 8 (3m)

50kg x 8 (3m) - back curving, trouble sitting back

45kg x 8 (3m) - better, slight lean with torso, neutral, knees out, chest up, feel it in hamstrings

*I'm thinking of adding in supplementary work such as box squats to help improve my form.

Explosive Squat: 2 x 5

HC70, Hammer Strength - wooden platform power rack [6/13]

25kg x 5 (3m)

25kg x 5 (3m)

Leg curl: 4 x 8

HC70, Hammer Strength - prone leg curl machine [CM]

46kg x 8 (3m)

53kg x 8 (3m) - slight pause at top, fast eccentric, power them out

53kg x 7 (3m) - could not complete last rep

46kg x 8 (3m)

*Pushed myself and went up to 53kg. Without relying on the momentum of the machine (pause at top and bottom) I was able to hit 8 reps on my second set

Calf raise: 4 x 20

*HC70, Hammer Strength [5]*

15kg x 20 (3m)

15kg x 20 (3m) - slightly longer pause

15kg x 20 (3m) - 1s pause now

15kg x 20 (done)

*How long should I be pausing? Should I hold the stretch on the final rep?

Overall a pretty good session. Something I've been thinking about is varying the intensity from set to set of a particular exercise. What can I do to push myself and overload my workouts if I'm not increasing the weight each week. How can I keep improving? For now, I'm more or less sticking to prescribed set and rep ranges and focusing on performing the exercises with maximum intensity and focus. If I am able to hit the required number of repetitions (with good form) then I increase the weight.

WEIGHT

77.2kg post workout on gym scales + shoes

~

17:30 @ 19/01/2021 (UFCR)

NOVICE PLYOMETRICS

**PHASE 2 - WEEK 6**

Warm-up & dynamic stretching routine

*Dynamic lunges + 5 (forward, side to side)

1-legged ricochet jump (on stairs or low box): 3 x 15

HC70, 8" - 2 everfit stacks

15L (2m) - more rhythm

15R (2m)

15L (2m)

15R (2m) - powerful off ground, get air time

15L (2m) - weak set, tough adjustment to maintain rhythm on higher block

15R (2m) - much better with right, jumping back with a cleaner landing, not too close to block

Standing broad jump: 3 x 5

HC70, gym floor

5 (2m)

5 (2m)

5 (2m)

1,2,3 jump: 3 sets (4 jumps per leg each set)

HC70, gym floor

4L/4R (2m) - more power, more rhythm

4L/4R (2m)

4L/4R (2m)

4L/4R (2m)

Rim jumps: 3 x 6

*HC70, bridge ladder [2]*

6 (2m)

6 (2m)

6 (2m)

High drop jump (altitude drop)(use box approximately 20% higher than best vertical): 3 x 5

HC70, 30" onto gym floor

Alternating step-off leg:

5 (2m)

5 (2m)

5 (2m)

*Test vertical and readjust box before next workout

Jump squats with pause (pause in 1/2 squat position prior to each jump): 3 x 10

HC70, hands behind head - gym floor

10 (2m)

10 (2m)

10 (done)

WEIGHT

77.0kg at home