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« Last post by CoolColJ on April 04, 2024, 07:40:51 am »
Wednesday 3rd April 2024
Reboot - Week 17, Day 2 - Lower weights
Body Weight: 91.6kg with shoes
snatch grip behind the neck press + dislocate stretch with broom x 1 min
Split squat ISO, rear leg straight: x 45 secs
A. Front plank hold: 30secs
B. Side plank, legs bent: 30secs
C. Glute bridge hold: 30secs
Calf raise ISO push against wall, sitting on floor, back against wall: @70% 3x45secs
Bird Dog - x 10 each side
Heel touch downs, single leg, off 8 inch step: slow tempo - BW x10
Leg Extension ISO - single leg - lifted up to top, no eccentric - 45secs x 10kg, 12.5kg, 12.5kg @7
Hang power clean - 20kg 2x5
Low bar good morning - 20kg x10
High Bar squat -
Reebok Nano
6 secs down, paused, and controlled up - BW x10
6 secs down, 10 sec paused - 20kg x3
6 secs down, 5 sec paused - 40kg x2, Normal - 40kg x3
4 secs down, paused - 60kg x2, Normal 60g x3
Slow, paused first rep - 75kg x3
Oly shoes
Slow, paused first rep - 90kg x3
4 sec down - 100kg x2, x1, 110kg x1
110kg x10 @RPE 9 (+1 rep)
8 mins rest
belt - 110kg x9 @RPE 8.5
6 mins rest
90kg x12 @9
I don't know what is going on with my squats, but it felt hard again like last week.
2 weeks ago I did 110kg x12 with a belt and it felt so much easier.
Couldn't even improve on my beltless set today
rotating sets
Calf raise - single leg - staggered stance - full range stretched, SLOW
BW x12 @ REP 8
chain dip belt + 5kg x10, x10 @ RPE 8/9
Tibilias Wall raise - standing warmup in oly shoes - BW x5
against side of car, in oly shoes - hold at top - BW x5
BW x15 @RPE 8
BW x15 @9
Romanian Deadlift - 20kg x10. 40kg x10
60kg x10 @5
hookgrip - 70kg x12 @7 (+5kg)
Leg extension, single leg - end of unit elevated 5 inches - Plates shifted to end of arm
slow tempo
10kg x6
12.5kg x10 @8.5
15kg x10 @9
Rotating sets
SSB Good Morning: - belt - 30kg x13, 40kg x10, 50kg x10
60kg x10 @7
Leg curl, single leg : - 10kg x6, 15kg x5
explode up, controlled down
16.25kg x11, x11 @9/9.5
Single leg, kneeling deadlift: single dumbbell on opposite side of working leg, supported
55lbs x10 @7 (+5lbs)
Single leg, Romanian deadlift, RDL: single dumbbell on opposite side of working leg, supported
55lbs x10 @8 (+5lbs)
Jefferson Curl - controlled 7.5kg x6, 12.5kgx15 @7
Crazy erector and QL burn!
High angle row ISO : 20kg 3x45secs 1/10 right brachilias pain
Pain decreasing
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stretch