Tuesday 8th September 2020No majors aches apart from minor upper body , and my achey heels
bodyweight without shoes = 84+kg
Soft tissue work - lower body
at home - Inverted Juggernaut Squats - Cycle 1 - Week 1 - 10s Wave - day 1 AccumulationStarting a new squat cycle based on Inverted Juggernaut Method, where the high rep sets of the hypertrophy blocks are split up into cluster sets, much like what I have been doing.
Since I don't have a dedicated deadlift day, it remains to be seen if this will work, but I treat my BBall/jump days as another lower body day in any case.
think I'm going to be sore AF tommorrow!!
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Peterson setups 5 inch x12, Patrick step up 6 inch x12
supported ATG split squat BW x12 + 20 sec hold at bottom on last rep
alternating sets 2 mins restin flat, minimal trail running shoes (Merrell Vapour trail 4)
Olys + front squats -
clean complex x 20kg
power snatch complex + 12 overhead squats, progressing lower each rep until ATG 12kg
power snatch complex + 12 overhead quarter squats x 20kg
power snatch, from low and high hang 20kg x6
clean grip power snatch 20kg x5
2x power clean + 3 high hang power clean + 4 front squats x 40kg
2x power clean + 2 high hang power clean + 4 front squats x 50kg
2x power clean + 1 high hang power clean + 1 miss x 60kg
power clean 70kg x3, x1
Snatch high pull 70kg x2
power clean 70kg x1
20kg bar on overhead squats feels more comfortable now, shoulders adapting, but can't go all the way down yet
Squats Did these before the back squat of the same load
Front Squat 60kg x5, 80kg x3, 90kg x2
High bar squat - flat shoe - 60kg x10. oly shoes - 60kg x5, 80kg x5, 90kg x3, 100kg x3, 110kg x2 - first rep paused
60% of training max (132.5kg, 292lbs)
70-80secs rest
80kg, 176lbs - 9 sets of 5
80kg x 10 @ RPE 7
The heavier squat warmups today felt kinda hard, so maybe I need another days rest between this session an my last BBall/jumps/upper body day.
I suspect there is quite a bit of fatigue bleeding over, even if I'm not that sore.
Squats went well today, this many sub-maximal sets means lots of form practise - Accumulation hypertrophy block
Short rests still made it feel hard though.
I focused on jamming my knees as far forward as possible to start the descent instead of sitting back a bit.
Since my shoulder mobility has improved a lot, I can use a much narrower grip on the bar now.
Which made the bar way more stable.
And by the last 3 sets I was able to get the bar to contact my shoulders, probably from pulling down on the bar and shrugging a bit.
This made the bar rock solid on the last high rep set, and quite relaxed, whereas it usually shifts around a bit from the bar whip.
So similar base of support as a low bar squat, vs the usual high bar sitting only on the traps.
Hopefully this stays the same on heavier loads
The bar also no longer leans to the left
This group in Oly shoes - alternating sets 2 mins rest"+" = 20-30 secs rest
B1) RDL - to mid shin - facing down slope of garage, hook gripped - 60kg x8,
70-80secs rest - 80kg 5x6, x10
B2) Wall tib raise - body at 40 degree angle - in oly shoes BW x3, x18 +5+5+5 @ RPE 9 (+1 rep)
B4) single leg SSB Knee over toes soleus calf raise 2.5 inch elevation - Explode up, 3 count ISO in middle - 70kg x10 +5+5+ 40 sec ISO @ RPE 9 (+2.5kg)
B3) SSB single leg calf raise - arm supported 2.5 inch elevation - Explode up, 3 count ISO in middle - 70kg x10 +5+ 40 sec ISO @ RPE 9 (+2.5kg)
C1) Nordic curl - natural GHR - 6 inch aerobic step + rolled yoga mat on hip
BW x 7 unassisted + 1 assisted
+2 repsC2) AB wheel rollouts - legs bent x 12, leg straight - 2x partial ROM
on feet, straight legs - 80% ROM x14 @ RPE 9
+1 repSSB ATG Reverse Lunge - 2.5 inch deficit - 2 arm supported - knee forward - 3 mins rest between sides -
BW x8, 30kg x6, 50kg x12 +5+5+5 @RPE9
Dang VMO wanted to cramp on the left side and did cramp up on the right side!
Had to stretch my right leg inbetween each mini set!
Shows you how hard this hits the VMO, at the top when you step forward... will have to return to straight sets...
D1) Zercher holds - with bar pad 60kg 3x20secs
Had planned to start at 100kg, but after warming up with 60kg and felt how hard it was, scratch that LOL
Doing these to strengthen my upper back for front and high bar squats. They certainly do that, but also murder the abs and posterior chain.
Plus a bit of biceps as well
Then I thought... I can do Zercher good mornings and kill two birds with one stone, replacing some of the RDL volume.
But I think eventually I will be able to hold far heavier loads than I can GM.
D2) Reverse Nordic torso at 45 degree angle BW 3x20sec ISO
Jefferson curl 20kg x10, 32.5kg x10 with a hold, and 30 sec hold on last rep
stretch
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12 hour fast - Broke fast before weights with a raw carrot, beetroot and a slice of cheese
2900 calorie burn for today, according to Fitbit Charge 3, with heart rate off. Not including weights
plan to eat 3500+
