Monday 22nd July 2024Quads and glutes a bit achey from yesterday
Big jump in weight today, which didn't help with the chins..
Reboot - Week 31, Day 4 - Upper weightsBody Weight: 92.5kg with shoes, in winter clothing
Ball circles at wall:- 12 each direction - front x24 , side x24
BBall overhead single arm plank againt wall: x35 secs
Front plank hold - 35 secs
Side plank hold Bent knee abducted, top left straight, opposite arm in the air - 35secs
glute bridge hold x 35secs
Sartorius, lying on back, cable pull: - SLOW, 5 sec hold at mid point - 5kg x4, 10kg x3
12.5kg x4 @RPE 8/9
Band external rotation activation: - 5 sec hold at shoulder height on first rep, while slow overhead pressing - Light band x4, x5, x5
done between warm up sets of the press and chin
rotating sets - 2-3 mins between
Dumbbell press, standing, rotating grip: 10lbs x10, 15lbs x10, 25lbs x8
Left shoulder hurt, so stopped there
Chin up - Pullup and chin hang and 10 scap shrugs each to warm up -
Heavy green Jump Stretch band assisted x 8
BW x3
Straight legs, raised - slight L Sit posture
+5kg x2
BW x2
+7.5kg x1
+7.5kg x7 @RPE 9.5
+10kg x5 @9.5
Tested where I was at, but the gain of 2kg in bodyweight didn't exactly help...
But not far off where I was the last time I trained these hard, and with a harder slight L-Sit form
Will use +10kg for next cycle
I'll test how many I can do with just bodyweight next time.
Deficit push up: - Using dip handles, feet on bench, elevating feet 5 inches above parallel
Rocking climbing chest harness + loading pin on mid thoracic (1kg) + light band across loading pin to stop swinging - BW x5, 5kg x5, 15kg x3, 25kg x3, 32.5kg x1
+35kg x11 @RPE 9 (
+2 reps, -1 RPE )
6 mins rest
FAST +5kg x30 @9 - 33 sec set time
+35kg x8 @8.5
Not doing presses helped, but still nice gains.
High angle barbell row: - controlled - 20kg x10, 40kg x8, 50kg x5
Myorep. "+" = 15 secs rest (9 deep breaths)
50kg x22↓ @RPE 9 +4+4+3+3 (
+1 rep on initial set)
1/10 right brachialis pain on later reps, but feeling better each week
Face Pull into press, cable pulley - strap handle, neutral grip - with hold - 5kg x10,
Seated, suported with slight incline
7.5kg x15 @RPE 8
10kg x12 @8 (+2.5kg)
Subscapularis pulls, cable - 10kg x15, 12.5kg x15 @8
rotating sets - 2-3 mins between
Belt squat, loading pin: - 2 arms supported. pauses/deloaded on floor at parallel.
controlled - 10 x 60kg, 70kg, 80kg
90kg x12 @RPE 7
100kg x12 @8.5
Tried out Belt squats with a loading pin.
Feels a bit sketchy setting up, as I rushed and didn't set up things properly, but it feels better than the lever arm version.
The weight is hanging straight down, rather than moving in an arc, so it doesn't have that sheering at the knee from the forward pull of the lever arm at the bottom.
But your forced to use a wide stance
Also the weight is 100% 1:1 with no mechanical advantage from a lever.
Still I was surprised to hit 100kg for 12 reps relatively easily, and with deload on the floor
Quad strength has improved quickly
Ab Wheel - - against wall x10, On knees, with hold at bottom x10
Straight legs, Partial ROM 5.5 feet - x10, x6 @ RPE 9/10 (+0.5 feet ROM)
Almost full ROM, but the last few inches near the floor gets exponentially hard!
Abs were fried, but lucklily no cramps later when sneezing, but the fear was there...
SSB Calf Raise ISO, single leg - 12 secs straight, toes out, toes in no rest - between each x50kg, x70kg, x90kg
Straight only - 100kg x35 Seconds (+15secs)
Was too lazy to set up the Lever arm belt squat attachment after playing around with the loading pin variant.
So just used the SSB to load these, which fried my upper back by the time I hit 100kg
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. We went away for a few days and one kid caught pneumonia for ~1 week. I wasn't too affected - as a parent you almost always get a mild version of whatever the kids have - but everything gets a bit harder when kids are waking up in the night and you aren't sleeping right. (This is why I'm not scheduling in deloading - this will happen sporadically.)