Date: 18/06/2019
Soreness: hamstring
BW: 146.5lbs
Condition: Got to the gym at 11:30am, it was a nice day.
Warm up
ankle mobility
calf stretch
hamstring stretch seated
quad stretch on edge of bench
hamstring stretch lying
single and double leg glute bridges
high knee hip holds using cable foot strap @50kg x 20 seconds
back stretch
squat stretch
Workout
Box Squats
- 1 x 3 @20kg
- 1 x 3 @60kg
- 1 x 3 @100kg
- 1 x 3 @140kg
- 3 x 3 @170kg
- 1 x 5 @160kg
- 1 x 10 @140kg
Step ups Barbell
- 1 x 3 each leg @bw
- 1 x 3 each leg @20kg
- 1 x 3 each leg @40kg
- 2 x 5 each leg @50kg
Single leg deep calf raises on edge of weight plate
- 1 x 3 each leg @bw
- 2 x 7 each leg @50kg
single leg stiff leg deadlifts
Annoying
- 1 x 3 each leg @20kg
- 3 x 5 each leg @60kg
- Note: RIGHT LEG IS F'D
I don't know what is wrong maybe my right leg flexibility is an issue. right leg deadlift it's hard to lower the bar to the ground as my leg feel's stiff and feel like my knees may cave inwards even though I kept it bent so I drop the bar before reaching the ground but left leg completely easy, I could probably do 80kg comfortably with the left leg, feels comfortable and easy to lower and raise. I feel weakness and lack of flexibility in the hamstring and quads.
Seated barbell shoulder press
- 2 x 5 @ 35kg
Bent over rows
- 1 x 5 @20kg
- 1 x 5 @60kg - difficult
- 2 x 7 @40kg - comfortably
Anti cable core rotations
- 1 x 3 each side @15kg
- 2 x 5 each side @30kg
Hanging isometric high knee holds with dumbell between thighs
- 1 x 20 seconds @30kg dumbbell
Cool down
stretch
walk back
Comment
It was a good session except the single leg stiff leg deadlift, the right leg just feels stiff and weak to lower the bar and to lift the bar, don't know if it's a flexibility issue or not but left leg is too easy that the right leg is holding my left leg back. muscle imbalance. If corrected I could improve my deadlifts. Others were ok.
