21Dec

21.12.21- full

  1. SA DB hammer curl- 5x10, 7.5x10, 10x6, 12x12 (still hurts L bicep tendon on eccentric full stretch)
  2. Band pushdown- Rx8, Rx12
  3. Dips- 0x8, Bx12
  4. SA flat DB press- 16x6, 24x6
  5. SA DB lateral- 10x10
  6. Paused smith squat- 0x6, 20x6, 40x3, 60x5, 40x8
  7. Smith row dead stop- 50x14
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16Dec

16.12.21- full body (legs 1)

Warm:
  • Cycle- 2:00 until quads pump
  • TRX row- 15
  • Band walk- Bx17 x2
  • Calf stretch- 2x(Single leg x 15s)
Weights:
  1. Arm superset
    1. DB hammer SA curl standing- 5x6x8, 12x10
    2. SA band pushdown- Rx15, Rx15 (no eccentric)
  2. Single leg band hamstring curl- Rx20s, RYx20s
  3. Step-up- 0x6 (mid), 2x 7.5x6 (mid)
  4. Paused high bar squat (double heel wedge)- 20x8, 20x3, 50x3, 80x3
  5. Stiff-leg block pull- 30x8, 30x6, 30x3
    1. Stiff L ankle hard to hold foot bridge
  6. Pendlay row- 60x8
  7. SA flat DB press- 12x8
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13Dec

13.12.21- quick full body

  1. SA flat DB press- 10x10
  2. Knee SA DB rotator cuff rotation- 5x10
  3. Lying hip external DB rotation- 5x10
  4. Bulgarian split squat- 0x8, 10x8, 20x8, 0x15 (L ankle issues)
  5. TRX rows- 8, 5 (SA), 6 (supinated)
  6. Smith calf raise- 0x8, 20x12, 20x12>ball/heel rocks x20, 20x8x3>10s stretch
  7. Press-ups- 8, 5
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07Dec

07.12.21- full

Warm up:
  • Cycle- 2 min @ high intensity/resistance
  • Band pushdown SA- Rx10, Rx10
Weights:
  1. SA DB hammer curl- 5x15, 7.5x8, 10x12, 7.5x16
  2. SL lying hamstring band curl- Rx15, Rx11
  3. SA DB laterals- 7.5x15
  4. Kneeling KB upside- 12x6, 16x8
  5. SA flat DB press- 5x10, 12x6, 20x4, 28x4 (R elbow sleeve)
  6. Band dips- Bx5, Bx6 (sore R elbow)
  7. Smith calf- 0x10, 10x10, 20x10, 20x8>30s stretch
  8. SSB squat- 90x5, 90x5 (L ankle off)
  9. Paused RDL (3s)- 20x6, 20x3, 20x3, 40x5, 40x5
  10. Pendlay row- 55x12, 50x15
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05Dec

05.12.21- full body @ Holywell

  1. Push warm up superset
    1. Cable chest fly- 3.5x15, 7,5x15
    2. Band pushdown (warm triceps tendon)- Rx15, Rx15
  2. SA flat DB press- 12x6, 20x6
  3. SA lateral- 8x6x6
  4. Calf leg toe press- 60x10, 60x10, 90x10
  5. Single leg standing hamstring curl- 0x15, 2.5x10 (barely able to use R hamstring)
  6. High bar squat- 100x3, 100x3
  7. Walking lunge- BWx20
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02Dec

02.12.21- full body (leg 1, upper 2)

Weights:
  1. Single leg lying band hamstring curl- Rx45s iso hold (not quite 90 degree bend), Rx8, Rx6 (on bench)
  2. BB deadlift- 40x8 (SLDL), 40x8 (SLDL), 50x6 (conventional)
  3. Paused smith squat (heeling patella tendons, double heel wedge)- 20x8, 40x4, 65x6>40x6>20x10 (L knee sore at hole)
  4. Pendlay row- 50x10, 40x15
Stretching:
  • Bulgarian quad stretch
  • Pigeon glute stretch
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26Nov

26.11.21- upper

  1. TRX inverted row- 10, 8+4 Kelso shrugs
  2. SA landmine lat row- 25x10, 20x12
  3. Standing KB upside- 12x5
  4. SA DB lateral- 5x10, 7.5x6, 5x15x5 (rotator cuff not happy)
  5. SA band pushdown- Rx6, Rx15 (finish behind hip)
  6. Press-ups- 8, 10, 12 (change elbow/hand positioning each set)
  7. SA DB hammer curl- 7.5x8, 10x10 (working on L elbow bicep tendinitis from finger break)
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