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« Last post by CoolColJ on April 17, 2024, 10:52:36 am »
Tuesday 16th April 2024
Repeated 3 times, every 6 hours.
Sartorius lying on back, single leg ISO pull, against opposite foot: 70% effort - 2x45secs
Sartorius seated leg curl, feet pushed together ISO: on stairs - 70% effort 1x45secs
Wall Sit single leg, heels off floor, 1/4 squat, pushing into floor at 70% effort - 2x45secs
last session added -
Hammer curl/tricep extension combo ISO - 2x45secs
Wednesday 17th April 2024
Ankles achey from all the single leg wall sits with heel off the floor.
Reboot - Week 19, Day 2 - Lower weights
Body Weight: 90.7kg with shoes
snatch grip behind the neck press + dislocate stretch with broom x 1 min
Split squat ISO, rear leg straight: x 30 secs
Calf raise ISO push against wall, sitting on floor, back against wall: @70% 3x45secs - toes out/neutral/toes in
Sartorius seated leg curl, feet pushed together combo ISO: 3x45secs
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 -
30 sec hold at top, 20 sec hold at 45 degrees x 10kg, 12.5kg
Heel touch downs, single leg, off 8 inch step: slow tempo - BW x10
Split squat: Front foot elevated 5 inches - BW x12 - Progressively lower, then 30 sec stretch at bottom
Hang power clean - 20kg x6 - 3 low hang, 3 high hang
Good morning - low bar - down to parallel 20kg x10
Power clean:
30kg x6 - 1 from floor, 3 hang, 3 floor
35kg x6 - 1 from floor, 3 hang, 3 floor
35kg x6 - 1 from floor, 3 hang, 3 floor
High Bar squat -
Reebok Nano, controlled, light band around knees - 20kgx10, 40kg x5, 60kg x5, 75kg x5
Oly shoes, controlled, light band around knees - 90kg x3
Oly shoes, belt, 4 secs down - 100kg x2, 110kg x1, 120kg x1,
130kg x1 @ RPE 8
5 mins rest
100kg x5 @RPE 8
80kg x10 @6.5
80kg x11 @8.5
Looks like my strict, upright, no good morning squat e1RM is around 135-140kg
And so my vertical jump, as tested on Sunday, lines up with that.
Need more quad strength, and meat on them.
So will add Safety bar squats in my upper session for sub maximal high reps
rotating sets
Calf raise ISO:
chain dip belt + 20kg x45 Seconds - Toes out
+20kg x45 Seconds - Toes in
+25kg x45 Seconds - Toes out
+25kg x45 Seconds - Toes in
No pain, but foot muscles got quite tired
Tibilias Wall raise - standing warmup in oly shoes - BW x6
against side of car, in oly shoes - hold at top - BW x6
BW x17 @RPE 9 (+1 rep)
BW x17 @9.5
Romanian Deadlift - Lower down to inch off the floor - 20kg x6, 40kg x8, 60kg x8
hookgrip - 70kg x8 @6
Straps - 75kg x8 @6.5
Leg extension, single leg - end of unit elevated 5 inches - Plates shifted to end of arm
leaning back, slow
10kg x6
15kg x8 @7
20kg x9 @9
Hammer curl ISO, single arm 15lbs 2x 45secs @7
Rotating sets
SSB Good Morning - belt - lower down to parallel - 30kg x10,
40kg x10 @6
50kg x10 @8
Damn, core working overtime on these, at parallel
Calf raise - single leg -
chain dip belt + 15kg x12, x12 @ RPE 6/7
Leg curl, single leg : - Plates shifted to end of arm - SLOW - 5kg x10, 6.25kg x9 @9
Jefferson Curl - controlled 7.5kg x6, 15kgx15 @8
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stretch