External Rotations
2 x 30 each side
Internal Rotations
1 x 30 each side
TKE w/small band
2 x 30 each side
Shoulder traction and single sided face pulls using small band
Plank
1 x 90sec
Front Squat
warm up to
3 x 5x70kg
2 x 5x80kg
Superset -
A1 Leg Extension 12 x 10plates
A2 Hamstring Curls 8 x 10 plates
A3 Calf Raises 10xstack, slow eccentric
repeat for 3 sets
Hammer Iso Leg Press
2 x 5x230kg, 4th notch
Will do 1 x 90sec plank every day, crank up some ab work on Thursday or Friday and try to get them sore
Cutting this week and next. Low-carb, 240gm protein/day. No upper body work except mobility and rehab drills.
Thurs night:
Upper Back rehab work
Biceps
Triceps
Not worth recording weights as I won’t be repeating this workout, worked in the 8-12 rep range or higher for the rehab work.
Plank 1 x 90sec
External Rotations
2 x 30 per side, red theraband
Front Squat:
warm up to
3 x 10x80kg
1 x 16x70kg
Good Mornings, bent knee, arched back
10x70kg
2 x 6x100kg
Leg Press, Hammer Iso
2 x 8x240kg (but let it bounce way too much, quads were tired from squats)
Monday night:
Touch football, last game of season.
Plank
1 x 120sec
Med Ball Paddles, straight legs
1 x 40 each side
External Rotations
3 x 30 each side, red theraband
Front Squat
warm up to
12 x 80kg
15 x 80kg
Stiff Legged Dead Lift
warm up to
4 x 8 x 90kg
went light, did not want to aggravate shoulders
Side Planks
30sec each side
Scap Pushups
3 x 15
External Rotations
3 x 30 each side red theraband
45deg rotations
3 x 20 each side red theraband
Saxons
3 x 10 x 7kg dumbell
Triceps with overhead rope
3 x 10x28kg
Preacher Curls
4 x 8x25kg+bar
Skullcrushers to neck
3 x 12x25kg+bar
1 x 20x25kg+bar
Shoulder rehab stuff for 1/2hour
Standing Cable Abs
1 x 10x9plates
2 x 10x9.5 plates
Front Squats, w/small band
warm up to
4 x 10x90kg
1 x 10x90kg w/out band
note- middle of all sets were shallow, having problems keeping good form this morning
Glute Ham Raises
7 or 8 sets, working towards good depth using a band for assistance - very sore!
Shoulder rehab 1/2 hour
Plank
1 x 2min
Back Squat
warm up to
2 x 5x140kg
3 x 5x150kg
GHR
4 x 10x full ROM w/small band
GM, bent knee, arched back
2 x 5x100kg
1 x 6x100kg
Med Ball Paddles
1 x 40
Shoulder rehab
Overhead Triceps Extensions
Preacher Curls
JM Presses
DB Concentration Curls
Standing Tricep Extensions
Saxon Side Bends
Interval Sprints, sprint half soccer pitch, walk the other half.
1 x 5 sets, time taken 3:10
rest, drink
1 x 5 sets, time taken 3:00
Not measuring speed of sprint at the moment, just making sure I use good form and decent intensity. Aim is to increase “density” of these sets, keep them under 3:00 at least.
Med ball throws, seated with legs raised:
2 sets 3kg ball
1 brutal set with 10kg ball
Front Squats
warm up to
12 x 80kg w/small bands
16 x 80kg w/small bands
nb: nowhere near proper depth on all reps, still working on getting good form at bottom of front squat
FS supersetted with barbell curls, 12.5kg each end, 10 reps
Back Squats
5 x 140kg to parallel
3 x 150kg to parallel
GM, bent knee, arched back
5 x 100kg
GHR
4 x 10 w/small band for assistance
Shoulder rehab
Plank
1 x 2 min
Front Squat
warm up to
2 x 10 x 80kg + small bands
10 x 90kg + small bands
Back Squat
5 x 140kg - quit, forearms killing me, too much pain to continue
GHR
3 x 10 assisted w/small bands
Interval sprints as previously described
1 set 2:55
1 set 2:50
jog back most of way along beach because I was late.
Shoulder rehab
Saxon Sidebends
Oblique Pushdowns
Front Squats
warm up (8 reps) to
2 x 8 x 95kg with perfect form, reasonable depth on every rep
1 x 10 x 90kg
GHR
3 x 10 w/2 small bands
Shoulder rehab
Standing cable abs
warm up to
8 x 10plates
Back Squats
warm up to
5 x 140kg no belt
3 x 150kg no belt
1 x 160kg with belt
1 x 170kg with belt (felt easy, spotter checked for proper depth)
4 x 150kg no belt
Front Squat
3 x 100kg
20 x 60kg
GHR
3 x 8-10
Ankle work, both directions for time with 2xsmall bands
Shoulder rehab
Plank
Bird-dogs, 20x side
Squats
warm up
(belt and knee wraps)
3 x 150kg
1 x 160kg
1 x 170kg
1 x 180kg (miss, not deep enough)
1 x 180kg
GHR
2 x 8 w small bands
Goblet Squats
15 with kettlebell
Tues
Shoulder rehab
Floor Press with chains
Saxon side bends
tricep push-downs with V bar
Wednesday
5 x 100m sprints
2 x 100m sprints, changing stride length
Shoulder rehab
Planks 2 x 90 sec interspersed between other sets
Lat Pull downs, wide and narrow
Chins, assisted w/small band
DB shoulder press
DB curls
DB concentration curls
Preacher curls
Chest-supported rows
Shoulder rehab
Front squats
warm up to
4 x 12x80kg + small bands, choked off on DB
Deadlift
working back into it, 130kg doubles, some higher rep stuff