Mon (noon) Commercial Gym
Squats
1a. SLBoxJ90’s 3 x 5
1b. Med ball slams 3 x 10
2a. Back squat
bar x 8, 5
40kg x 6
60 x 4, 4, 4, 4
2b. Pushups
6 x 10
3a. GHR work 3 x 5-7
3b. SLDL x 6, 8, 8
…
Great hammy focus session.
Knee cybex test in 48 hours (10month post knee reco)
Tues - off
Wed - Cybex Knee Test 10month post op. Went well. Will post up scans once they arrive in the mail. Hammy lagging behind slightly but all ok for sport.
Thurs - off (meetings)
Fri (noon) Commercial Gym
Pull
1a. Bandwork x 20, 30, 20, 20
1b. Stetching
1c. Plyo pushups 3 x 10
2a. High pulls
40kg x 7, 6, 7
50kg x 4, 4
2b. Pullups (pause at top, super strict)
BW x 4, 4, 4, 4, 4
3a. Seated row
20 x 12
25 x 10, 10, 10
3b. DB Bench 2 x 15
3c. DB Ohp 2 x 15
4a. Reverse hypers x 15, 20, 15+10 (60)
4b. TRX fallouts (rear delts) BW x 6, 7, 8
…
Strict - but average session after a slack week.
Mon (noon) Commercial Gym
Squats
2a. Side2side jumps 3 x 10
2b. KB 12kg swings x 10, 12, 15
3a. Back squat (in socks)
bar x 8, 8
40kg x 6
50 x 5, 5
60 x 5
70 x 3, 3
3b. Pullups x 4, 4, 4, 5, 4, Chins x 4, 4
Lying leg curl - machine has too much play up top, lose TUT at peak.
3x 15 (+2.5’s each leg)
Hanging leg raises
3 x 8
…
Quality session.
[quote]raven78 wrote:
Mon (noon) Commercial Gym
Squats
2a. Side2side jumps 3 x 10
2b. KB 12kg swings x 10, 12, 15
3a. Back squat (in socks)
bar x 8, 8
40kg x 6
50 x 5, 5
60 x 5
70 x 3, 3
3b. Pullups x 4, 4, 4, 5, 4, Chins x 4, 4
Lying leg curl - machine has too much play up top, lose TUT at peak.
3x 15 (+2.5’s each leg)
Hanging leg raises
3 x 8
…
Quality session.[/quote]
Second Bird’s advice. Great to see you in socks (bare feet are better but I understand you are in a commercial gym). My ankle mobility is not the best… and I am tall, so I use Oly shoes and love them. Bit of an investment. I actually am using them anytime I do leg days so that includes SLDL, and DL’s. But for heavy DL I usually go back to bare feet.
Great to see you putting the work in.
Cheers,
Needa
@Capt, thanks mate. Appreciate the comments.
…
Tues (noon) Commercial Gym
Push or Pull or something…
1a. Bandwork x 20, 30, 40
1b. Overhead ball slams 8kg 3 x 10
2a. SLDL
bar x 5, 5, 6, 6
2b. Pullups (slow, strict)
x 5, 5, 5, 5
3a. Seated row
20 x 15
25 x 10, 10, 10
5a. Band Facepulls x 30, 30, 20
5b. Cable curls - alt grip hammer then normal 14kg x 24, 26, 16 (total)
…
Strict form.
Wed (noon)
Run - outdoors
4.5km @ 26.56
…
So not a fan of running… plenty of walks in amongst above run.
…
Cricket training tomorrow night too.
Thurs (noon) Commercial Gym
1a. band pullaparts x 30, 40, 40
1b. Med ball slams 3 x 10 (6kg)
Dan John 30s hang and chin x 2 (60s)
DB circles warmup
DB OHP (30 sec rest)
5’s x 5
10’s x 10, 10, 10, 10
Shoulder shocker ‘doubles’
Rear delt raises > Laterals 4’s
3 x 10
5a. Parlof pres 30s x 1, 1, 1
5b. Facepulls x 10, 10, 15
…
Started flat, finished strong.
Tues (noon) Commercial Gym
1a. Band pullaparts x 20, 40, 40
1b. Box jump x 8, 7, 7
2a. Front Squats (1-2min rests) (in socks)
bar x 8, 8
30 x 8
40kg x 8
50 x 6
55 x 5
60 x 4
65 x 2, 2
2b. Banded facepulls
8 x 15
(120)
…
Form solid, long weekend of rest helped too.
BW up around 73kg atm.
Wed (noon) Commercial Gym
Push Pull
1a. Stretching
1b. Bandwork x 40 , 40, 40
1c. snatch to overhead bar x 6, 6
1d. Pullups x some
2a. High Pulls
bar x 5
40kg x 6
50 x 6, 6
60 x 3, 3
70 x 2 (RPE 8.5) PR
60 x 3
2b. Pushups
6 x 8
Bench
bar x 12
40kg x 12
50 x 8
60 x 6, 5, 4
40 x 6 (CGBP)
Seated row
20 x 12
25 x 12, 10, 8, 8 > 15 x 8 (shoulder blade squeeze, 1s hold - brutal)
…
Above average session. Enjoyed it.
Fri (noon) Commercial Gym
Single leg domination
1a. SLBoxJ90’s 3 x 6
1b. Med ball slams 3 x 8
1c. Band pullaparts 3 x 40
3a. SLDL +10kg BB x 8, 8, 10
3b. Banded facepulls with iso hold (yellow)
3 x 15
4a. GHR work 3 x 5-7
4b. KB Carries 44kg total x 4 laps, 4 laps, 4 laps.
…
10/10 session, nailed it, focus strong.
Mon (noon) Commercial Gym
Single leg domination
1a. SLBoxJ90’s x 6, 5, 5
1b. Band pullaparts 40 , 30, 30 (red band)
2a. Squats (in socks)
bar x 8, 8
40kg x 6, 6
50 x 6, 6
60 x 5, 3
(staff told me to put my shoes back on prior to final set - bah! safety…pfft.)
2b. Hanging Leg Raise x 8, 8, 8, 8
SLDL +10kg BB x 5, 8, 7
Seated leg curl
x 8, 10, 12, 12
…
Ave session, finished well.
Tues (noon) Commercial Gym
1a. band pullaparts x 50, 40, 40 (yellow)
1b. Med ball slams 3 x 10
2a. DB circles warmup
2b. Rear delts
4’s DB 3 x 10 with iso hold at end ~4s
3a. OHP
bar x 8
30kg x 8
40 x 6
45 x 4, 4
bar x 8 (btn)
3b. Pullups with squeeze at peak
x 3, 3, 3, 3, 3
Carries (1min rests)
KB 22’s x 80 paces
KB 32’s x 60, 55 paces
Ct’s Cable hammer curls, slow with squeeze at peak
x 10, 10, 8
…
Solid.
Wed (noon)
Run 4.5km @ 30min-ish.
…
Hot, athsma kicked in, terrible time. But it’s done.
Thurs (noon) Commercial Gym
1a. band pullaparts 4 x 20 (red)
1b. SLBoxJ90’s x 5, 5, 5
1c. Snatch to ohp bar x 5, 5, 30kg x 5, 5
2a. Single leg squats
+5kg x 3
TRX x 5, 8, 8, 8, 8
2b. Pullups with sqz x 3, 5, 4, 4, 3
DL (1min rests)
40kg x 8
50 x 8
60 x 5, 6
Carries 64kg x 68, 56 paces (2x KB’s)
…
High intensity session.
Mon (noon) Commercial Gym
Squats
1a. Band pullaparts 50, 40, 30 (yellow band)
1b. Side to side jumps with med ball x 6, 6, 6
1c. med ball slams x 10, 10, 10
2a. Squats (in socks)
BW x 5
bar x 8, 8
40kg x 8
50 x 8
60 x 6
70 x 3
70 x 4
90 x iso 60s hold
SLDL +10kg BB x 3, 3, 4, 5
Banded facepulls (yellow) x 30, 30, 30 (45s rests)
500m row @ 2.13 PR
…
Cricket Saturday, opened, batted well (43), knee pulled up fine. Great start to season with a win too.
Tues (noon) Commercial Gym
1a. band pullaparts x 40, 40, 30
1b. Plyo pushups 3 x 10
DB circles warmup
DB OHP (30 sec rest)
4’s x 20
7’s x 12, 12
10’s x 12
Rear delts - drop sets
5’s x 20 > 3’s x 15
5’s x 20 > 3’s x 15
5’s x 15 > 3’s x 15
Laterals
4’s 3 x 10
5a. Parlof pres 30s x 1, 1, 1
5b. Facepulls 3 x 10
…
Rear delt pump great.
Thurs (noon) Commercial Gym
1a. SLBoxJ90’s x 5, 5, 5 +2kg med ball
1b. Band pullaparts 30, 45, 40 (yellow)
2a. DL
bar x 8
40kg x 10
50 x 8
60 x 8
70 x 4
70 x 3
2b. Pullups x 3, 3, 4, 5
3a. SLDL
BW 4 x 8
3b. Reverse hypers
3 x 15
…
Minimal rests, good session.
Fri (noon) Commercial Gym
1a. band pullaparts x 40, 40, 40 (120)
1b. 6kg Med Ball slams 3 x 10
2a. High Pulls
bar x 8
35kg x 6
55 x 4, 3, 3
65 x 2
2b. Banded facepulls x 10, 15, 20, 15, 10
(70)
Shoulder shocker (reverse flyes 4’s DB > OHP 10’s DB > laterals 4’s DB)
3 x (3 x 10)
KB Carries
44kg x 98 paces, x 112, 100.
Cable curls with hold at peak
4 x 10 (built up weight over first two sets)
…
Great upper pump from above combo.
Mon - off
Tues (noon) Commercial Gym
1a. band pullaparts 50, 40, 40
1b. SLBoxJ90’s x 5, 5, 5 plus some extra long hops, focus on soft controlled landing, technique
2a. DL
40kg x 8, 8, 8
2b. Ring pullups
x 5, 4, 5
3a. RDL’s
40kg x 6, 8, 8, 8
3b. Banded facepulls
x 15, 15, 15, 15
5a. Squat
bar x 4
40kg x 6, 6, 2- (twinged lower back again)
5b. SL calf raises
2 x 10
…
Twinged lower back AGAIN. ffs… shifting weight on squat, bah…!
Rest it is.
Good hammering of the hammies up till then though…
2a. Single leg squats
+5kg x 3
TRX x 5, 8, 8, 8, 8
2b. Pullups with sqz x 3, 5, 4, 4, 3
Thurs - cricket training
Fri (noon) Commercial Gym
1a. band pullaparts x 40, 40, 30 (yellow)
1b. Med ball slams 3 x 10
3a. BW inverted rows
x 6, 6, 5, 5+4
3b. Banded facepulls
4 x 12
BB Curls - CT Super Strict
10kg x 5, 5, 4, 4
Carries (1min rests)
KB 32’s x 73, 65, 65 paces PR
…
Lower back seems to be handling medium intensity workouts better than resting and desk sitting at work.