1/15/22

Still a bit of knee trouble today, but everything else went really well. Good day of training... looking forward to hopefully being fully capable next week.

A.

Back Squat

4 sets x 3 reps @ 85%

85% of your one rep max back squat.

-Modified this heavily ... did Box Squat triples off of feel ... went 235#, 285#, 335#, 355# ... no pain on these weights, but my true 85% is 360# ... so reached near that number on the last set without pain.

B.

Conventional Deadlift

2 sets x 1 rep

Up to daily max for two heavy singles.

-485#, 505# ... happy to pull 505# ... it was slow off the ground, but overall not too difficult ... looking forward to getting in more heavy pulls over the coming weeks.

C.

Sumo Deadlift

2 sets x 1 rep

Up to daily max for two heavy singles.

-365#, 385# ...definitely more there, but not my preferred DL method

D.

Lying, Seated or Partner Hamstring Curls

2 sets x 6-10 reps

Come as close to failure as possible with out actually failing, within the given rep range.

-2x12, seated hamstrings curls with 1 green band

E.

Barbell Curls

2 sets x 6-12 reps

You can choose the amount of reps as long as it is within the suggested range.

-2x12 with 75#

F.

Dumbbell Hammer Curls

2 sets x 6-12 reps

You can choose the amount of reps as long as it is within the suggested range.

-2x12 with 2x35# DB

G.
1. Using Tabata format, alternate through the three movements a total of 4 times each:
(tabata: 12 Rounds of 20 seconds on/10 seconds off)

• Reps 6-12 Strict hanging knee raises
• Reps 8-15 Superman rocks
• Reps 4-8 Burpees

*Athletes choice on reps for each movement.

Goal: Challenging but possible

2. Hollow Rocks
Accumulate 2 minutes in this position with as little rest/sets as possible. This might mean 2 minutes at once (is possible) or 4 sets of 30 seconds: aim to reach the allotted time as quickly as possible whilst maintaining good posture and technique.

(rest no more than 2:00 minutes before commencing station 3)

3. Oblique Plank (perform for each side)
Accumulate 1 minute on each side with as little rest/sets as possible. As with any other static core exercise
(such as the plank or hollow rock), the key is posture and stability – don’t extend a set if it means losing
posture!

-Complete ... reps went about 10 for the knee raises ... 8 on the super man rocks and 6-8 on the burpees ... hardest part of this core circuit was the hollow rocks ... went :40 and then 8 sets of :10 on :10 off... really tough on the core ... got the side planks unbroken