Tuesday 28st May 2024Feels like I haven't recovered enough from Sunday.
Achey erectors and hamstrings. Obliques and QL a bit sore from yesterday.
A bit tired, cleans and squats felt harder than last week
Will need to make some changes
Cut the volume quite a bit this session
Reboot - Week 25, Day 2 - Lower weightsBody Weight: 90kg with shoes, in winter clothing
snatch grip behind the neck press + dislocate stretch with broom x 1 min
Popliteus, seated bent knee internal foot rotation ISO - 3x33 secs
Sartorius lying on back, single leg ISO pull, against opposite foot: 3x33 secs
A. Front plank hold: 33secs
B. Side plank, legs bent and abducted: 33secs
C. Glute bridge hold: 33secs
Wall sit - pushing into floor at 70% - 3x33secs
Leg Extension ISO - single leg - plates moved towards end of arm -
Leaning back, hold at 15 degrees. No concentric/eccentric - 10kg x30secs, x15kg, x20kg, 22.5kg
Heel touch downs, single leg, off 8 inch step: slow tempo - BW x10
Power clean:20kg x10 - 5 low hang, 5 high hang
40kg x16 - 4 floor, 3 high hang, 3 knee hang, 3 floor
50kg x10 - 1 floor, 3 high hang, 3 knee hang, 3 floor
50kg x7 - 1 floor, 3 high hang, 3 knee hang
1 min rest -
2 floor, 1 hang - 60kg x3
1 floor, 1 hang - 60kg x2, 60kg x2
Floor - 65kg 2x3
High Bar squat - Flat shoes (Avancus Apex Power v2) - 20kg x10, controlled 40kg x10
4 sec eccentric - 60kg x6, x3, 75kg x5, x2, 90kg x4, 105kg x3
Belt, 4 sec eccentric - 115kg x2, 115kgx1, 125kg x1, 135kg x1
140kg x1 @ RPE 8.5
belt - 6 mins rest
125kg x9 @RPE 9.5 (
+5kg)
5 mins rest
125kg x4 @8.5
Puts my e1RM around 160kg.
Squats felt harder than usual, but I got through it OK
rotating sets
Tibilias Wall raise - standing warmup in oly shoes - BW x6
against side of car, in oly shoes - hold at top - BW x6
Myorep. "+" = 20 secs rest (10 deep breaths)
Dip belt+10kg x 12↓ @RPE8 +4+4+4+3
SSB single leg Calf raise ISO: -
10 secs straight, toes out, toes in without rest -
BW x30secs, 30kg x30 Seconds,
70kg x30 Seconds - 2/10 left inner achilles insertion ache
70kg x30 Seconds - no ache
SSB Calf raise - single leg - hand supported, staggered stance
Flat on floor, heel not touching, controlled - 60kg 3x12 - straight, toes out, toes in @7/7/7 (+5kg)
Leg extension - front elevated 5inches, Plates moved towards end of loading arm with collars, leaning back - SLOW - 5kg 2x10
45 degree back extension: - home ghetto setup - BW x10
Plate behind head - 5kg x10, 10kg x8
barbell, Collar to collar Snatch grip
20kg x9 @RPE 7
25kg x10 @8
27.5kg x9 @9
Made a ghetto 45 degree back extension with an SSB and Barbell with pad
Replaced RDLs with these. Much better stimulus to fatigue ratio, especially after squats.
I can't believe how much harder these are than RDLs.
I read that a 150kg RDL is equivalent to a 50kg 45 degree back extension with snatch grip.
So 33% of RDL weight.
I used 75kg last week on RDLs for sets of 10, and 27.5kg is around 33% of that.
Nice hamstring stress, my hammies are on fire right now!
Probably the safest out of all the compound posterior chain exercises.
No lower back sheer, and my upper back feels worked from the snatch grip.
These will be good for Myoreps
Ab wheel: against wall x6, on knees x6
On knees, backpack
+7.5kg x12 @7
+10kg x12 @8 (+5kg)
Monster band lateral lunges: Xxheavy band x12
Xxheavy band+medium band x18 @7
Leg curl, single leg : - front lifted up 5 inches, Plates shifted to end of arm - SLOW, paused - 5kg x6,
10kg x10 @ RPE 9
