Monday 16th March 2021Felt Ok today, but still feeling a bit tired from Jumps on Saturday, so will add an extra rest day next week and see how that goes.
Was not as strong as I should be today, and some aches
bodyweight at home without shoes = 85+ kg
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Morning mobility work
knee over toes heel elevated split squat at 60 degrees - 2x 1 min
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AfternoonSoft tissue work - lower body
at home - Lower Base building week 7Bottom of Peterson step up ISO, both feet on floor, 8 inch step - 2x1min
Seated band lateral leg raise Iron Edge XXheavy band knee - ISO 2x 45secs
Glute bridge hold x 1 min
ATG splitsquat BW x10, then hold in bottom position x 20secs
Powersnatch and power clean complex x 20kg bar
Overhead squat 12kg bar x 5, 20kg x 7
overhead squat getting quite easy now, thanks to better shoulder ROM
Squats Did these before the back squat of the same load
Front Squat20kg x5, 40kg x5, 60kg x5
1/8 squat - 80kg, 100kg, 110kg
High bar squatbare feet 20kg x10, 40kg x pause with 10 deep breaths + 10 reps, 60kg x10
Oly shoes - 80kg x6, x3
belt - 100kg x3, x2, 110kg x2
6+ mins rest
Belted -
1) 117.5kg, 259lbs x5 @ RPE 8 --> miscounted, was supposed to be 6 reps, but it felt hard anyway....
2) 107.5kg, 239lbs 2x6 @ RPE 8
Felt hard, and not great today, still fatigued from jumps
Low bar squatDid these after high bar of the same load - 40kg x3, 60kg x3, 80kg x3, 100kg x2
107.5kg x5
Tried some low bar squats today.
Form is about the same as my high bar, but it feels more stable, smoother and natural to me.
Seems to hit my VMO much harder as well for some reason
Perhaps I have the bar way too high up on my high bar, will experiment with bar placement
But I also have a Safety Squat bar and that also feels better and more natural than my current high bar form which always feels awkward...
My form
This group in Oly shoes - alternating sets 2 mins restA1) SSB Good Morning onto toes 30kg x8, 50kg x5, 60kg x5, x8 @ RPE 7
stayed lighter today, wasn't feeling safe
A2) SSB single leg calf raise - arm supported - 6 inch elevated controlled eccentric, explode up - BW x 10, 30kg x5, ISO at neutral position 50kg x 45secs, 60kg x 45 secs
ISO at neutral position 50kg x 45secs, 60kg x 45 secs
controlled 60kg 2x6 @ RPE 8
both sides back to back
A2) SSB single leg bent knee calf raise - arm supported - 6 inch elevated controlled eccentric, explode up - BW x 10, 30kg x5,
ISO at neutral position 50kg x 45secs, 60kg x 45 secs
controlled 60kg 2x6 @ RPE 8
both sides back to back, and alternated together with calf raise above
A3)Tib raise - in oly shoes - BW x5, SSB 30kg x 10, 50kg x8, 60kg x12, x11
Wall tib raise - BW x 8 @ RPE 9
B3) High Angle rows - 20kg x 15, 40kg x8, 60kg x5, 70kg x1
72.5kg 3x5 @ RPE 8
up from 70kg 2x10 last week, but dropping reps back down and added a set.
Building back up 1 rep each week
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B1) Split leg RDL - 20kg x5, 40kg x 5,
first rep deadlifted off the floor in same position - 60kg 2x7 @ RPE 8
B2) AB wheel - on knees x 10
down to floor 2x10, x6 @ RPE 6
B3) SSB side bends alternating sides - 50kg x12, 52.5kg x12, 42.5kg x 12
B4) Nordic curl - GHR - knees on 2cm pad, 6 inch step and rolled yoga mat on hip
3 tiny partial reps and 2 assisted rep to warmup
BW slow eccentric x 6 assisted
BW slow eccentric x 5 assisted
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seated single leg band side raise Iron Edge XXHeavy band around ankle - alternating sides 2x12
band Monster walks Iron Edge XXHeavy band 2x20 steps
Rectus femoris release with 20kg barbell in seated position
stretch
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22 min walk----
14 hour fast - broke with raw carrots, cheese slice
3000+ calorie burn according Fitbit Charge 3, not including weights
Ate 2200+
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