Start Date: 2019-09-06
End Date: 2019-09-18
Friday September 6, 2019
Title: Gym Session
Status: completed
A) Squat Prep: Add this in prior to your squat training:
Squat Prep Circuit: 1-2 Rounds for quality of...
10-15 Frog Pumps
10-15 Stability Ball Leg Curl
20-40 Second RKC Plank
*(https://www.youtube.com/watch?v=HyCiZVMMDW4)
*(https://www.youtube.com/watch?v=1QGYusoTPkY&list=UUcoCfmrZG4f_QRnGXf09NuQ&index=48)
*(https://www.youtube.com/watch?v=6TKktamzq4o)
Definitley think this helped!
B) Safety Bar Squat: 6-10 moderate-smooth reps, rest 2-3 minutes x2-4 sets
No safety bar. Did some paused back squats. When standing up, my hip tend to shift backwards.
C) Close Grip Bench Press: @21x1; build to a tough 6 w/ a spotter
110kg. Felt good.
D) Dual Dumbbell Prone Row: w/ slight thoracic extension at top; 8-12 x2-3, rest as needed (moderate challenge)
Used a machine for that. Thoracic Extension improving + good feeling here.
-----
Saturday September 7, 2019
Status: completed
A) Throwdown 17: Shy of 50 DU. HSPU felt good, just too much jumping.
B1) Single Arm Active Hang: w/ ribs and pelvis tucked and compressed; 10-30 sec /arm, rest as needed (will progress this and add twisting/ rocking down the line)
Done.
B2) Shoulder Rok Swing: 5-10 per direction w/ light load, rest as needed (Use a training bar, end weighted PVC, bat, etc to replicate this. https://www.youtube.com/watch?v=C2va7JKjH-A) x2-3 sets
Had not Rok this time, but will have next. Did a KB Halo.
B3) PVC Shoulder Flexion Stretches: https://www.instagram.com/p/BiAhLH5jAbi/?hl=en&
Accumulate 5-10 light loaded PVC shoulder flexion stretches w/ full inhale and exhale at max ROM on each rep, rest as needed
Done. Great one!
C1) Assisted Cossack Squat: *Prior to C1/2 gently massage your jaw/ SCM muscles for 2-3 minutes, then before E gently roll our your feet with a lax ball for 2-3 minutes
C1. Assisted Cossack Squats; 4-8 alt reps taking ROM as far as you can control, rest as needed x2-3
Man, massaging my jaw hurts like hell!
Otherwise, this got better from set to set.
C2) Side Lying Adductor Pulses: Side Lying Adductor Pulses; 8-10 x2-3/side, rest as needed (adjust position so accorindgly, as Max shows, so it's challenging, but doable for you -
Done.
D) Hip Opener: Hips; pick your favorite hip opener and get some touches here. Some recomendations would be a seated 90/90 stretch, quadriped fire hydrants or hip windmills
Windmills.
E) Medial Arch Strength: Medial Arch Strength: Lay a small hand towell on the flor and place on foot on the towel. Using your toes, scrunch the towel towards you, until you accumualte ten reps. Then use yoru toes to unscrunch the towel for another 10 reps. Repeat this 3 times - if easy put a small plate on the towel. "
Motor control is far from perfect I would say.
-----
Sunday September 8, 2019
Title: Rest Day Routine
Status: missed
A) Smash: Mid Back
Calves
Legs
+ Hypervolt
(15 Mins)
B) Wall Thoracic Rotation: aka "Open book"
2x 12-15/Side
C1) Crossover Symmetry: Strength Routine x2
C2) Seated Scapular Wall Slides: 3x 10-15
D) Mediation: 2 Mins each:
90/90 left
90/90 right
Saddle
Tall Seated
-----
Monday September 9, 2019
Status: completed
A) Dynamic Shoulder Movement: 1-2 Sets, Reps nach Gefühl Mini Band Lift offs (geht auch ohne Band), Banded external Rotation, ggf. ground supported, Floor oder Wall-Slides, Facedown Behind the Neck PVC Press, ggf. weighted, Single Arm Downward Dog + Reach, External Rotation End-Range Hold
https://www.instagram.com/p/BaKI9ihHtMc/?taken-by=strengthcoachtherapy
Done.
B) Power Snatch: 1-3 reps OTM starting at 135# and adding 5-10lb per set - start w/ triples and stick with that until you have to drop down to doubles, then continue doubles until you have to drop to singles, then continue w/ that until you hit a moderatley challenging single - note highest load for 3/2/1.
Sticking to 3 reps OTM became cardio pretty fast so I decided to start every 2:00 cause it felt pretty good.
95kg for 3 (with less burning in legs than usual on triples with short breaks)
100kg for two
105kg for one.
Next time I will stick to the clock.
C) Front Squat: 2-6 reps @112.5kg/ 115kg/ 117.5kg/ 120kg, rest 2-3m b/w all sets (at each load/ respective set complete 2-6 reps. This format will allow for some auto-regulation of rep/ load scheme. Note reps and RPE for each set)
Did not feel good today.
112,5 x 6
All other weights x4
D1) Low Box Seated Overhead Press: @21x1; 6-8 x2-4, rest as needed (moderate challenge - https://www.instagram.com/p/Bx-gol9g8_K/)
40kg x 7,7, 6
D2) Weighted Strict Pronated Pull-Up: @21x0; 6-8 x2-4, rest as neeed (tough)
16kg x 6 each time.
E) Assault Bike: :30 AB @~80% effort
:30 AB @50% effort
x20 repeat upto 20 sets
*Note approximate wattage used on the work/ rest sets. goal is to use the same thing for all work sets and all rest sets w/i a 10-15 watt range of deviation
2-3 x 10-20 Breaths (Rest 1-2 mins b/t sets) - relaxed inhale with a slightly forced exhale. Build slowly like a steam engine in rhythm as you go through the set. Do this upright seated (yoga position) or lying supine on the floor.
500 watts on working pace. Felt good (around 10 Cals per :30)
F) Optional: 1-2 Rounds for Quality:
8-10 BB Hip Thrust @mod-smooth load
10/10 DB RFESS @mod-smooth load
15-20 Standing Calf Raises off Rider @mod load (hold a plate or KB in front of you, or you can hand a plate off a belt if it's comfortable)
2 Sets of Hip Thrust Machine
2 Sets of DB RDL (man I love these!)
+ Donkey Calf Raises.
-----
Tuesday September 10, 2019
Status: completed
A) Conditioning: 2 Sets:
12 OHS (115#)
12 BMU
Rest 1 min, then....
AB - start 200 watts and every 8 cals add 50 watts until you hit an 8-8.5/10 RPE
(Rest 3-5 Minutes)
+
2 Sets:
25 Wall Ball (30#)
25 CTB Pullups
Rest 1 min, then....
AB @50 watts faster than finishing pace from above until RPE hits 9/10 RPE
(Rest 3-5 Minutes)
OHS somehow make the BMU really hard. First set 10+1+1, second 8+4. Was not feeling good today, so I contribute this to my bad night of sleep.
AAB up to 600/550 Watts.
+
Had no haevy WB so did 35 reg. WBS. Did everything ub, C2B are way easier than BMU.
Could hold 650w for about 50s until RPE9, pretty disappointed by this.
B) Post Workout: Short aerobic cooldown, then.....
A. Shoulder and Neck CARs; 5 rotatiions in each direction per movement
B. Diaphragm Smash
C. 1-2x through the sequence: 5-10 deep diaphragmatic breaths through the nose in ea/ position (same as last cycle)
D. Foot/ Ankle Routine - same as last cycle
--> Notes for me:
1) 2-3 Mins barfoot jump rope
2) Posterior banded ankle distraction or Ankle Floss (:90/Side)
3) 3x 10 Eccentric Pistols on Box (trying to increase height and improve foot position/knee tracking here)
4) Toe Work (Sitting on Flexed Toes, etc. Rolling up on toes)+
5) Squatting Calf Raise 2x15-20
6) KB Tibialis Raise 2x15-20
I used to do an ankle routine pretty often a couple of years ago which helped a lot but because I did it every single day I got bored too quickly. It's from John Singleton and although I may have forgotton some points, I would like to do it every Tuesday maybe?
-----
Wednesday September 11, 2019
Status: completed
Warmup: If you need to warmup your front rack position i'd do the following two drills before Pt A.
-Banded Front Rack Opener; 5-6/side x2, rest as needed (https://www.youtube.com/watch?v=FxFpZLNTt5A)
-High Elbow FS w/ empty bar; 3-5 x2-3, rest as needed (https://www.youtube.com/watch?v=FxFpZLNTt5A)
A) Clean: 1.1.1.1.1 x3-4, rest 10-20s/2m ('as heavy as comfortable' while keeping all reps within the cluster fast/ snappy. Don't push above comfort - we want to leave some room for growth here)
Just stretching my triceps (with and without band + mid back) has helped way more than I thought... + holding the squat with a Loop around my knees also helped a lot today.
110kg x3 Sets. Felt good!
B) Romanian Deadlift: @21x1; 6-8 x3, rest 2 minutes (>120kg. Only go down to mid-shin - note RPE for each set)
140kg x 6-8, RPE around 8-9 here.
C) Self Directed Work: 2-3 exercises w/ one for lower mobility, one for posterior chain, one for lower leg (calf/ tib/ feet) strength – nothing too strenous – just driving blood and getting a little pump (2-3 sets of ea/)
Did Front Rack RFEES 2x10/Leg at 60kg + 30 Reps BW
+ Tib Raises + some Hip Work
D1) Seated Dumbbell Tricep Extension: 10-12 , rest 1 min (mod-smooth)
Man I love this one! Did it in the past a lot! Great Thoracic Drill as well!
30kg
D2) Strict Handstand Push-up: Max UB - push to failure, rest 1 min (4" deficit)
4 Reps each time, 20kg plates.
D3) Ski Erg: 2:00 at conversational pace (steady breathing and good blood flow w/o any pooling), rest to full recovery x2-4
Around 2:15
E) Assault Bike: 5:00 AB
Foam Roll - 1 to 2 min (major muscle-groups -- intention is to increase blood flow / delviery to working tissues)
x2-6 sets @100-120 BPM
*You shouldn't feel any local fatigue or burning here - we want tissues to be working aerobically and to calm your CNS to allow you to recover faster
Done, helped!
-----
This workout log was generated by TrueCoach, the most efficient tool for trainers to deliver workouts and train their clients online. Check us out at truecoach.co
Keine Kommentare:
Kommentar veröffentlichen