Tuesday 21st May 2024Still pretty achey all over, erectors and hamstrings especially
Reboot - Week 24, Day 2 - Lower weightsBody Weight: 91kg with shoes, in winter clothing
snatch grip behind the neck press + dislocate stretch with broom x 1 min
Split squat ISO: - rear leg straight - 2x33 secs
Popliteus, seated bent knee internal foot rotation ISO - 3x33 secs
Sartorius lying on back, single leg ISO pull, against opposite foot: 3x33 secs
Peroneal external foot rotation ISO against floor: 3x33 secs
A. Front plank hold: 33secs
B. Side plank, legs bent and abducted: 33secs
C. Glute bridge hold: 33secs
Leg Extension ISO - single leg - plates moved towards end of arm -
Leaning back, 15 sec hold at 10 degrees, 15 sec hold at 60 degrees. No concentric/eccentric - 10kg x30secs, x15kg, x20kg
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
45kg x10 - 1 floor, 3 high hang, 3 knee hang, 3 floor
50kg x10 - 1 floor, 3 high hang, 3 knee hang, 3 floor
1 floor, 1 hang - 55kg x2, 60kg x2
Floor - 65kg 2x3
High Bar squat - Flat shoes (Avancus Apex Power v2) - Goblet squat 10kg x10, controlled 40kg x10
4 sec eccentric - 60kg x6, 75kg x5, 90kg x4, 105kg x3
Belt, 4 sec eccentric - 115kg x2, 125kg x1,
135kg x1 @ RPE 7
belt - 5 mins rest -
120kg x9 @RPE 9 - back starting to round over on last rep (
+1 rep)
120kg x4 @7
120kg x4 @8.5
4 mins rest -
110kg x6 @8
Puts my e1RM around 155kg.
135kg top single is feeling easier, so will move up to 140kg next week.
Filmed my sets from behind today, and I did not see any hip shift even on hard reps.
Not sure what I did to fix it, probably a combo of Bulgarian split squats and the monster band walks
rotating sets
Romanian Deadlift - Lower down to inch off the floor - 20kg x10, 60kg x6, 70kg x6
Stiff legged deadlift 60kg x6
My posterior chain feels pretty dead after power cleans and squats, so have cut back on these
Might switch to split leg version.
Tibilias Wall raise - standing warmup in oly shoes - BW x6
against side of car, in oly shoes - hold at top - BW x6
Myorep. "+" = 30 secs rest
BW x 21↓ @9 +5+5+5+5+5 (
+1 rep)
Up 1 rep on initial set, and gained a rep on last two mini sets
Will move to weighted sets next time and go on maintenance
SSB single leg Calf raise ISO: - BW x 30secs - 10 secs straight, toes out, toes in
30kg x30 Seconds - 10 secs straight, toes out, toes in
50kg x33 Seconds Straight
50kg x33 Seconds Toes out
50kg x33 Seconds Toes in
Rotating sets
Leg curl, single leg : - Plates shifted to end of arm - SLOW, paused - 5kg x6,
8.75kg x8 @RPE 6
10kg 2x8 @ RPE 7 (+1.25kg)
Ab wheel: On knees, progressively lower x7
On knees
backpack+5kg 2x12 @7/8 (+5kg)
SSB Calf raise - single leg - hand supported, staggered stance
Flat on floor, heel not touching, controlled - 55kg 3x12 - straight, toes out, toes in @7/7/8 (+5kg)
SSB step up: - 6 inch step - controlled
55kg 2x10 controlled @REP 6/7
Monster band lateral lunges: Xxheavy band x12
Xxheavy band+medium band x15 @7
Xxheavy band+medium band x15 @8
Jefferson Curl - controlled 10kg x10, 20kg x15 @7 (+5 reps)
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stretch