Hya Birdy - Programe at the moment is legs twice a week plus other random push/pull work generally. Rehab on leg main focus still - will know more on that this arvo with physio appointment soon.
But overall of late it’s been very random with poor structure. I need to revisit this pronto pending physio feedback.
Thanks for flying by!
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Wed noon - Run (corporate cup work run)
4.5km @ 26.40min (a few walk periods during)
…
Knee felt ace afterwards considering previous longest run since reco was 2.5km on and off.
Physio check this arvo also.
Triple forward long jumps x 3
‘clockwork lunges’ on foam pad 3 x 5 ish (tough!)
Side to side jumps with SL landing - with med ball 3 x 10
SL box jumps and 90’s BW 2 x 5, then with med ball 2 x 5 ish
…
Short full on test session.
Physio happy with progress of knee.
Return to Cricket in October (start of season) is on track.
Giant set of all of the following in random orders.
Bandwork
4 x 30
SL Box Jumps and 90’s and twin box’s in a row
x3, 3, 3, 3
Pullups
BW x 6, 7, 7, 6, 5+2s, 5, 5
(43)
Hex Deadlifts (all with plates under front of feet - sneakers on, outside on the grass)
+40kg x 10 (deficit)
+50 x 10 (regular onwards)
+60 x 10
+70 x 6
+80 x 6
+80 x 7
+80 x 6
+80 x 6
(61)
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Then Hex farmers carries
+80kg
x1 lap (42 paces)
x1
x1
x1
x1
+60 x 2
…
Solid volume day. Circa 7.5t
Super strict on DL’s. Much more friendly on the back than regular DL’s for me.
Played around with overhead squats with just the bar. Shoulder mobility to get the bar back behind the head is poor - some work here is needed in the coming months.
Varied warmup/plyo work including:
Bandwork 3 x 30
shoulder dislocates/stretching
pullups 2 x 5
SL squats 2 x 5
jump squats 10
side to side med ball jumps 3 x 10
3a. Reverse lunges
20kg BB 3 x 6
35 x 6
4a. Good mornings
20kg BB 3 x 10
4b. Rear delts
4’s 3 x 10
4a. Standing calf raise
+40 x 10, 10
+60 x 10
5b. Rear delts
6’s 3 x 6
…
Solid session, but felt weak from the Lunges onwards.
The only squat rack was in use by others… bah!
1a. Bench
bar x 10
40kg x 10
50 x 10
60 x 8
70 x 5
75 x 4 PR
80 x 3 PR
85 x 1 + 1 (30 sec rest) PR
drop set
60 x 6
(48)
1b. DB rows
5kg x 15
9kg x 15, 15, 15, 15, 15, 15
(105)
2a. Incline Smith BB Bench
bar x 15
+20kg x 12
+30 x 12
+40 x 8
+50 x 5 PR
Bar would be arond 20kg ish, so hit BW at 45 incline for reps
(37)
2b. Lat pulldowns at 45 #4 x 20 #6 x 20, 20, 20
(80)
3a. Dips BW
x 8 + iso hold at end
x 10, 10, 8+4
(40)
3b. DB upright rows
6’s x 18, 18, 20
Circuit of tricep, biceps, facepulls. Crazy tri pump.
…
PR’s everywhere today on the bench. Have not benched in ages it seems.
Agile 8 this morning and last night too. Need to sneak this in more often.
…
Time to focus more on the big moves. Contemplating a move back to 531, although only having 1 squat rack / bench setup at the gym means this is likely going to throw things off big time if it’s being used.
Previous PR’s (07.10.14)
Squat 81 x 3, 77 x 6 (120kg target)
Bench 72 x 3 (80kg target)
DL 109 x 1, 95 x 5, 76 x 12 (120kg target)
OHP 52 x 2 (60kg target)
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Today 12.08.2015
Revised PR’s
Squat 85 x 1, 81 x 3, 77 x 6 (120kg target)
Bench 85 x 1, 81 x 3 (80kg target - reached!)
DL 109 x 1, 95 x 5, 76 x 12 (120kg target)
OHP 52 x 2 (60kg target)
Moved gyms today. Another larger gym around the corner - with ample squat racks, benches, and olympic plates / rubber floors etc. Brilliant. And $2 a week less for membership.
Thurs - noon (Commercial Gym)
Light work and conditioning
Row 500m 2.30
2a. DB Bench 15’s
x 12, 12
2b. DB Row 15’s
x 10, 10
3a. KB Swings
12kg x 20, 20
16 x 20
3b. Rear lats 5’s
3 x 10
Front Squats
30kg x 8
40 x 8, 8
Seated leg curls
15 x 10
20 x 15, 15
Facepulls #3 x 12 #4 x 12, 12
Row 500m 2.20
…
Hammies sore, chest sore. So real light work today and a few rowing stints.
A move back to 531 more and more likely now with a new gym location.
