Wed noon (Commercial Gym)
Shoulders and Core
2a. Stretching
2b. single arm facepulls 4 x 10 explosive
2c. bandwork 3 x 20
4a. Zercher flag x5, 4
4b. Supine Core Isometric Hold 8 x 8 second hold
6a. Supine Core Isometric Hold 8 x 8 second hold
6b. Supine Sit-Ups x 8
6c. RKC Plank x 6
…
Just a brutal session despite mainly being BW focused…
Thurs noon (Commercial Gym)
Deadlifts + Legs
2a. stretching
2b. jumps - side 3 x 20
2c. jumps - box 2 x 10
2d. jumps - fwd 3 x 10
4a. Deadlifts
bar x 10
40kg x 8
60 x 7
80 x 3
80 x 3
80 x 3
80 x 3
80 x 3
…
60 x 8
4b. explosive face pulls
#3 4 x 8
Walking Lunges with 2 x 8kg KB’s.
5a. fwd x 10, 14, 14
5b. back x 10, 14, 14
5c. Med Ball slams 4kg 3 x 8
Supine Core Isometric Hold 8 x 8 second hold
Stetching then walk cool down
…
volume ~ 4.8t + jumps
~1min rests between DL’s
Looks like the knee recovery is coming along well.
In no time you will be surpassing your best!
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@Birdman - thanks for stopping by mate. Appreciate the kind words!
Still holding back overall on the legs, just trying to get plenty of blood pumping through the legs, Alpha style.
Closing in on 6months since the reco now.
…
Fri noon (Commercial Gym)
Push/Chest
1a. Stretching
1b. Explosive facepulls #3 4 x 10
2a. DB Bench Flat (double squeeze at bottom)
4’s x 20
8 x 20
12.5 x 12
17.5 x 12 (pr maybe?)
2b. DB Fly Bench flat (double squeeze at bottom)
4’s x 20
8 x 12
8 x 10
2c. Standing OHP
4’s x 10
8 x 10
10 x 12
3a. Incline DB Bench (double squeeze at bottom)
6’s x 18
10 x 15
12.5 x 12
3b. Incline DB Fly Bench (double squeeze at bottom)
6’s x 16
8’s x 12
9’s x 10 (all increases from last corresponding session)
4a. Cable X-overs
#2 x 18
#3 x 16
#4 x 12
4b. Bandwork 2 x 20
…
Solid session, improvements noticable in form, strength.
Hammies screaming since DL’ s yesterday.
Too many jumps yest also, both knees a little sore.
Resting up this weekend.
Mon - off
Bone bruising on knee (other knee) after a run in with a ladder.
Tues noon (Commercial Gym)
Pull / Shoulders
1a. Stretching
1b. Facepulls 5 x 10 explosive
1c. Bandwork 3 x 20
2a. Pullups
BW x7, 6, 6, 4, 3n
26 total
2b. Underhand BB Row
20kg x 20
30 x 10+6, 10+6, 10+6
3a. Hypers
BW x 15
+10kg 3 x 10
3b. 6 way shoulders
3’s 3 x 10
4a. Lat pulldowns
#4 x 20
#5 x 20, 20
#6 x 20
4b. Ab breathing holds
4c. Rear delts
4’s x 12, 10+5, 10+5, 12, > 2’s x 12
Wed pm (Commercial Gym)
PT Session - 6 month review
Run
Long jumps single leg
‘S’ runs @ 60, 70, 80%
Felt good. Starting sideways movements now
‘Cut’ runs @ 50, 60, 70%
Also felt good.
SLDL 10kg BB x some
Single leg - low box jumps (take off and land with same leg), jump up, hold it, then jump down forward.
Jump off box to 90deg landing.
…
Tough session working in new routines/exercises.
Thurs noon
Surgeon Knee Check - 6 months post op.
He is happy with the progress, rehab working a treat.
Excellent snap back when leg is manipulated, ACL is working well.
Good flexibility.
Some minor puffiness still with some fluid around the knee, which is typical.
As such this is the last check up on the knee. He does not need to see me again.
…
Pumped with this news. Continuing rehab and strength work.
Fri noon (Commercial Gym)
Push/Chest
2a. Stretching/bandwork 4 x 20
2b. Explosive one armed facepulls #3 2 x 8, #4 2 x 8
2c. skip rope 3 x some
3a. DB Bench Flat (double squeeze at bottom)
4’s x 20
8 x 20
12.5 x 14
17.5 x 12
4a. Incline DB Bench (double squeeze at bottom)
6’s x 18
10 x 12
17.5 x 10
4b. Incline DB Fly Bench (double squeeze at bottom)
6’s x 12+6
8’s x 10 ?
9’s x 10
Cable X-overs
#2 x 20
#3 x 20
#4 x 9+5
Pek Dek
#4 x 20
#5 x 20
#6 x 15+7
7a. Dips BW
10, 10, 8+4
7b. Biceps x some
…
Brilliant session, massive chest pump. Improvements generally on all reps.
Have had the last 7 days off from weights, but been doing plenty of lifting with timber and steel, building a new pergola at home on my holidays.
Will be back lifting in earnest next week.
[quote]raven78 wrote:
Pumped with this news. [/quote]
Good on you buddy!
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Wed noon (on the set of the living dead)
2a. SL Box jumps
3 x 10
2b. ‘S’ Runs 4 laps, 4 laps
3a. 90deg jumps
x20, 20
3b. SLDL 20kg
x4, 5, 3+3, 5, 5
3c. bandwork
Fri am (semi-fasted) On the set of the Living Dead
Pull / Shoulders
1a. Stretching
1b. Bandwork 4 x 20
2a. Pullups
BW x6, 6, 6, 6, 5+3
32 total
2b. Underhand BB Row
25 kg x 15
35 x 12, 12, 12
40 x 10+6
Shoulder shocker 10kg plate & 5’s DB’s
3 x (3 x 8)
Rear delts 5’s
5 to 1 iso’s with holds
Overhead carries
25kg BB
2 x yard length + 2 (6 effective reps)
4 x yard + 4 (12)
4 x yard + 4 (12)
Update pic today.
[photo]41060[/photo]
Mon noon (Commercial Gym)
Single leg focus
1a. Side to side jumps 4 x 20
1b. Skip rope
1c. Facepulls #4 2 x 12, #5 2 x 12
1d. Stretching/warmup
2a. Jump squats 10+5, 20, 15 (50)
2b. SL deep squats 4, 6, 6, 6 (22)
3a. Hypers x 10, +10kg 3 x 10
3b. Lunges walking 4’s KB’s x 14, 16, 20
Tues noon (commercial gym)
Pull / Shoulders
1a. Stretching
1b. Bandwork 4 x 20
2a. SL Box Jumps x 6, 6, 6
2b. Facepulls #4 4 x 10
3a. DB Rows
15’s x 15
17.5 x 12, 12
20 x 8+4
3b. Laterals
4’s x 15
6’s x 10 > 4’s x 6
6 x 6+2 > 4 x 6+4
6 x 6+3 > 4 x 6+4
4a. Pullups
x4, 4, 5n, 4n, 5n (22)
4b. Rear delts
4’s iso 5>1, x10
5a. Laterals seated 45 front 3’s x 15, (5’s x 8 + 3’s x 8) x2
5b. Laterals seated 45 back 3’s x 15, (5’s x 10 + 3’s x 10) x2
5c. Goblet squats 15kg x 10, 10
6a. Facepulls #4 3 x 20
6b. Hammer curls 5’s 3 x 12
…
Ave session, but great shoulder pump.
Wed pm (on the set)
Farmers carries
40kg
120, 130, 140 + 70 paces around the backyard.
Long rest periods between.
Stretching, foam rolling before and after.
Thurs (noon) Commercial Gym
Legs
2a. Stretch/mobility warmup
2b. Side to side jumps 3 x 20
2c. bear crawls forward and back 3x
3a. Leg ext #4 with hold at top
3 x 8
3b. Leg curl #7 with hold
3 x 8
Back Squats
bar x 12
40kg x 10
60 x 5
60 x 5
60 x 5
60 x 5
60 x 5 (2-3min rests on these)
40 x 5 with pause at bottom
SLDL 15kg BB
7 x 3 both sides (form sh!thouse)
CT Shoulder width
6a. Laterals 5’s x 12, 10, 10+2
6b. Front rasie 10kg plate x 8, 6+2, 8
6c. Rear laterals 5’s x 8, 8+2, 8+2
…
First time doing 5x5 squats. Knee feeling fine.
Fri noon (Commercial Gym)
Push
1a. Stretching
1b. Explosive facepulls #3 1 x 12, #4 3 x 12
1c. bandwork
2a. Dips BW x 10, 10, 10, 10, 10 (50)
2b. High pulls to OHP 20kh BB x 8, 8, 10, 10 (36)
3a. Incline DB Bench (double squeeze at bottom)
6’s x 20
9 x 16
15 x 10
3b. Incline DB Fly Bench (double squeeze at bottom)
4’s x 18
6 x 14
8 x 10
4a. Skullcrushers 20kg BB x 15, 15, 15 (45)
4b. DB Curls 6’s BB x 15, 10+5, 11+4 (45)
…
Great arm pump.
Brother - looking good. Your hard work is bearing fruit. Great new about the knee.