Friday 5th June 2020Achey from yesterday, mostly in my calves/feet, but feel decent otherwise.
Soft tissue work - lower body
bodyweight at home without shoes = 82.5kg in winter clothing
Home - Week 6 - Lower body B - LIGHT session1+ min ISO holdssingle leg stand
shallow knee forward split squat
single leg knee over toes calf raise - stretched position
single leg calf raise
pushup against table, stretched range
RDL, curl grip row combo x10kg
5 min Walk, and some backwards walking to warmup.
peterson setups BW x12
supported ATG split squat BW x10+ 40 sec hold at bottom
Goblet squat 10kg x 12 paused
Power cleansDone inbetween early squat warm up sets
clean complex 20kg x8,
Power clean + 3 high hang power cleans + 2 paused front squats x 40kg
Power clean + 2 high hang power cleans + 2 paused front squats x 50kg, 55kg
Power clean + 2 paused front squats x 60kg, 70kg
facing down slope of garage, barefeet/socks
Safety Squat Bar (Verve Elite SSB) squat - PAUSED, explosive (28kg bar+2kg) x 8, 50kg x8, 70kg x5, 85kg x3, 95kg x2, 105kg x1, 115kg x1
125kg x1 @RPE 8.5
PR! +5kg72.5% of e1RM - 5+ mins rest
controlled down, PAUSED, Explosive - 100kg/221lbs 2x5
rest 7+ mins
AMRAP - paused - 100kg/221lbs x9 @ RPE9.5
PR! = 130kg e1RM
based on the 125kg single, my 1RM is around 135kg
Cut down the volume to allow for front and high bar squat
Front Squat + High Bar squat - oly shoesFrontsquat 100kg x1 @ RPE 8.5
High Bar squat - talon grip - 60kg x3, 80kg x3, 100kg x3
115kg/253lbs x4 @ RPE9.5
Based on how the 100kg front squat felt, my 1Rm is around 110kg, so not far off 1.5x bodyweight. Eventual goal is 2x BW
Felt harder than SSB at the same weight, so front squats are hard when its heavy and easier than SSB under 80%
![Smiley :)](http://www.adarq.org/Smileys/blah/smiley.gif)
Plus I haven't done them much in a few months
The high bar felt strange first time doing since months ago, and using the Talon grip, pinkies under the bar, with a close grip.
No shoulder issues, but the naked metal bar on the upper traps, felt a bit a scary compared to the SSB pad, along with the talon grip.
But it didn't feel crazy heavy or unstable.
Your definitely leaned over more compared to the SSB, despite wearing oly shoes vs bare feet. SSB feels way more natural.
But the repp'ing is far smoother on High Bar vs SSB.
115kg x4, with fatigue is not bad, puts 1RM around 125kg, but should go up soon enough once I get more practice under my belt.
Even then not as much difference between my SSB and high bar squat... high bar should be easier, eventually, but no more than 5% more for me, by the looks of it.
This group in Oly shoes - alternating sets 2 mins restA1) Kettlebell swing onto toes 24kg x6 low effort, 2x12
A2) Wall tib raise - body at 40 degree angle - in oly shoes BWx2, 2x15, x13 @RPE 9
finally moving up and feeling easier
A3) RDL - to mid shin - hook gripped same loads as main squat - deadlifted off floor - 60kg x5, 80kg x3, 100kg explosive 3x10 @ RPE 8
A4) SSB single leg calf raise - arm supported - both sides back to back - 1 inch elevation - 70kg x3, 90kg x16, x14 @RPE9
Achilles/heels felt OK today. Maybe time to increase the weight
SSB Peterson step ups - 6 inch elevated - left side first, both sides back to back - 30kg x5, 45kg x5, 70kg x15
SSB Knee over toes soleus calf raise - 1 inch elevated - oly shoes 60kg x15 @ RPE 9
B1) Single Leg kneeling Deadlift - BW x 10, 10kg x10
B2) AB wheel rollouts - on feet, straight legs - 5 feet from wall - BW x10, BW x4 + legs bent x10 @RPE 9
crazy hard, and big upper rectus femoris burn
facing up slope of garage
B3) Nordic curl - natural GHR - 8 inch aerobic step + rolled yoga mat on hip - controlled eccentric BW x 4 unassisted + 3 assisted x 2 sets
finally getting some unassisted reps! Elevated though.
B4) Sissy squat reverse Nordic stretch x 30secs, 50% ROM x 10, down to 6 inch pad - BW x10, x 15
Jefferson curl 10kg x3, 20kg x3, 25kg x 12 with 5 sec hold, and 10 sec hold on last rep
crazy burn on forearms...
Stretched ISO holdsPullover across 8 inch aerobic step - straight arms 5kg plate x1 min, bent arms x 30 secs
low incline snatch position chest flye 2.5kg x 1min
pancake stretch - 10kg plate on upper back x 1.5 mins - can get elbows down to floor now
butterfly stretch - 10kg plate on each knee x 1 min
stretch
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12 hour fast - Broke fast before weights with raw carrot/beetroot, slice of cheese and a handful of pistachio nuts
2700+ calorie burn for today, according to Fitbit Charge 3, not including weights
Plan to eat over 3000...