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« Last post by CoolColJ on April 10, 2024, 11:51:31 am »
Wednesday 10th April 2024
Reboot - Week 18, Day 2 - Lower weights
Body Weight: 90.8kg 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 lying on back, single leg ISO pull, against opposite foot: 2x45secs
Leg curl, ISO against floor, single leg: 2x45secs
A. Front plank hold: 30secs
B. Side plank, legs bent: 30secs
C. Glute bridge hold: 30secs
Heel touch downs, single leg, off 8 inch step: slow tempo - BW x10
Reverse hyper: BW x15
Split squat: Front foot elevated 5 inches - BW x12 - Progressively lower, then 30 sec stretch at bottom
Hang power clean - 20kg 2x5
Good morning - high bar - down to parallel 20kg x10
Power clean:
30kg x6 - 1 from floor, 3 hang, 2 floor
30kg x7 - 1 from floor, 3 hang, 3 floor
High Bar squat -
Reebok Nano, controlled, first 2 reps paused - 20kgx10, 40kg x5, 60kgx6, 75kgx6
75kg x2
Oly shoes, controlled, first 2 reps paused - 90kg x5
normal - 90kg x1, 105kg x2, 115kg x1
110kg x10 @RPE 8.5
8 mins rest
belt - 120kg x7 @RPE 8.5
6 mins rest
120kg x5 @9.5
Squats were going so well up until 2 weeks ago, but now it's stagnant....
I'm doing enough and pushing hard, so I can only put it down to only recovering back to baseline or a little lower, rather than improving.
So I dropped all the single leg stuff I do towards the end, as they are mentally tiring and quite taxing.
Calf raise ISO:
chain dip belt + 10kg x45 Seconds - Toes out
+20kg x45 Seconds - Toes out - 3/10 right inner achilles pain on first 10 secs
+20kg x45 Seconds - Toes out - 2/10 right inner achilles pain on first 10 secs
rotating sets
Calf raise - single leg - staggered stance - full range stretched, SLOW
BW x6
chain dip belt + 20kg x10, x10 @ RPE 8/9
Tibilias Wall raise - standing warmup in oly shoes - BW x6
against side of car, in oly shoes - hold at top - BW x5
BW x16 @RPE 9 (+1 rep)
BW x16 @9.5
Romanian Deadlift - Lower down to inch off the floor - 20kg x6, 40kg x8
60kg x8 @6
hookgrip - 70kg x8 @7
Leg extension, single leg - end of unit elevated 5 inches - Plates shifted to end of arm
leaning back, slow tempo
10kg x6
15kg x10 @9
17.5kg x10 @9.5
High angle row ISO : 20kg x45secs
22.5kg x45 Seconds @8 - starting to shake a little
22.5kg x45 Seconds @9 - starting to shake a little
Rotating sets
Good Morning - high bar - with squat pad, belt - lower down to parallel - 20kg x8,
40kg x10 @6
45kg x10 @7
Changed things up from SSB to straight bar with pad, and lowering down lower.
Crazy hamstring stretch!
Leg curl, single leg : - 10kg x6, 15kg x5
explode up, controlled down
16.25kg x11 @9.5
Jefferson Curl - controlled 7.5kg x6, 15kgx13 @7 (+2.5kg)
----
stretch
Posterior chain feels smoked!