19
« Last post by CoolColJ on April 20, 2024, 08:47:58 am »
Thursday 18th April 2024
Moderate amount of soreness all over
Did the usual ISOs several times throughout the day
Friday 19th April March 2024
Ankles and tibs feeling achey from the single leg wall sits, with heel off the floor....
Reboot - Week 19, Day 3 - Upper weights
Body Weight: 90.2kg with shoes
Ball circles at wall: front x 30 - 15 each direction, side x30 - 15 each direction
BBall overhead single arm plank againt wall: 2x45 secs
BBall ball control drills 5 mins
Lateral squat ISO: 1/4 squat depth - 3x 30secs
Calf raise ISO push against wall, sitting on floor, back against wall: 70% effort
45 Seconds straight
45 Seconds Toes out
45 Seconds straight
45 Seconds Toes out
Sartorius seated leg curl feet push together ISO: on stairs - 3x45secs
Front plank hold - 33 secs @ RPE 7
Side plank hold Bent knee abducted - 33secs @ RPE 7
glute bridge hold x 33secs @6
Leg extension ISO - Plates moved towards end of loading arm with collars, leaning back
30 sec hold at top, 20 sec at 45 degrees x 10kg, 15kg, 15kg @ RPE 7
Heel touch downs, single leg, off 8inch step: BW x12
rotating sets
Calf raise - single leg- Full range, SLOW - BW x10
Staggered stance, on floor, heel never touching floor, controlled -
chain dip belt +10kg x10, +15kg x10, 20kg x10 @6
Dumbbell press, rotating grip: 10lbs x10, 15lbs x10, 25lbs x9, 35lbs x6, 45lbs x1
45lbs 2x9 @ RPE 8.5/9.5 (+1 rep)
Tweaked right upper trap on last set....
Safety bar squat: - Goblet squat warmup - 5kg x10
Reebok Nano - controlled - 30kg x10
With a few Hatfield and paused reps - 40kg x10, Oly shoes - 50kg x6, 60kg x11 @RPE 8
Belt -
50kg x10 @6
55kg x10 @7.5
Rotating sets
High angle barbell row: - controlled - 20kg x10, 40kg x6
50kg x13 @8.5 3/10 right brachialis pain on last 2 reps (+2 reps)
50kg x12 @8.5 2/10 right brachialis pain on last rep
Will cap the reps at 10 next week to avoid the pain...
Deficit push up: On floor, paused x5
Feet elevated 20 inches - BW x3, x21 @RPE 9 (+1 rep)
Single arm dumbbell row - head supported, controlled, elbows out - 45lbs x6
60lbs 2x9 @6.5
stopping short to avoid right brachialis pain, but added an extra set
Wood chop ISO push : 70% effort - 2x33secs
Side bend: 35lbs x6, 60lbs x13 @8 (+1 rep)
65lbs x10 @8
Rotating sets
Scarecrow external rotation: 2.5kg x20, 3.5kg x10 @8
Subscapularis rotations, lying on back: 2.5kg x20, 3.5kg x20 @7
Leg Curl, single leg, plates shifted towards end of arm, SLOW - 5kg x5, 6.25kg 2x8 @9
AB Wheel - on knees - BW 2x10 @8
Jefferson curl:- controlled - 7.5kg x6, 17.5kg x16 @8 (+1 rep)
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stretch