Tuesday, December 21, 2021

December Recap Part 2: Nearly Done With '21

I MISSED my last kabudo training session for 2021 as I was so exhausted. My sleep lately has been pretty bad. I might get four or five hours of restless sleep before my body wakes me up, usually around 6AM. As of Monday the 20th I am officially on leave, so I'll be trying to get on top of my exhaustion while also putting more time in the gym, now that I have the opportunity.

I've swapped standard bench press back into my Good mornings and accessories template since I'm pretty sure the chest press machine is exacerbating the bursitis in my left shoulder. I am hoping the low loading, high volume free weight presses will help to correct this.

The volume work is starting to pay dividends. I'm feeling stronger than I have in a year or more.
 
GMs & ACCESSORIES Tuesday December 21st
stretch spine, legs, adductors, biceps
Axle Good mornings:
50 kg x 10
80 kg x 4 x 10
*switch* to Bench press:
20 kg x 10
60 kg x 5 x 10
DB front raises (p/h):
5 kg x 10
8 kg x 10
10 kg x 5 x 10
EZ bar curls:
27 kg x 5 x 10
CARDIO
Assault bike: 5 mins @ +60 rpm
 
MOBILITY & CORE Thursday December 16th
stretch spine adductors, glutes, biceps
PRE-TRAINING
Kneeling hip flexor release: 2 p/side x 10 seconds
Plank on hands: 2 x 30 seconds
Resisted hip flexion isometric: 2 x 10 seconds p/leg
Curl up with adductor stretch: 2 x 10
CORE & TENDONS
Axe-swings (p/side):
22.5 kg x 10
36 kg x 10
49.5 kg x 3 x 10
forty five degree back raises:
bodyweight x 2 x 10
Chest press machine (p/h):
15 kg x 20 - left shoulder issue
DB side raises (l&r):
15 kg x 20, 20, 10
DB curls (l&r):
15 kg x 4 x 10
Triceps pushdowns:
90 kg wide grip x 10
90 kg close grip x 10
45 kg rope x 10
repeat
CARDIO
Assault bike: 5 mins @ +60 rpm

SPD Tuesday December 14th
stretch spine adductors, glutes, shoulders
Axle squat to box:
50 kg x 10
90 kg x 5
120 kg x 4 x 10
Axle OHP:
35 kg x 5
55 kg x 3
65 kg x 3 x 10
Romanian deadlift:
70 kg x 5
100 kg x 4 x 10
CARDIO
Assault bike: 5 mins @ +55 rpm

Wednesday, December 15, 2021

December Recap Part 1: Volume Up

KABUDO Saturday December 11th
This class we focused on Bo
 
PULLS Thursday December 9th
Stretch spine, adductors, quads, hamstrings
Deadlifts w/barbell:
65 kg x 10
105 kg x 5
135 kg x 3
160 kg x 4 x 10 PR no belt, double overhand
Face pulls:
45 kg x 4 x 20
Seated rows (wide grip):
52.5 kg x 10
60 kg x 4 x 10
Hamstring curls (p/l):
10 kg x 2 x 20
 
MOBILITY & AGILITY Tuesday December 7th
Stretch spine, adductors, glutes, biceps
PRE-TRAINING
Kneeling hip flexor release: 2 p/side for 10 seconds each
Plank on hands: 2 x 30 seconds
Resisted hip flexion isometric: 2 x 10 seconds per leg
Curl ups: 2 x 10
CORE & TENDONS
Axe swings (p/side):
36 kg x 10
49.5 kg x 3 x 10 PR
Chest press machine (p/h):
15 kg x 10
32.5 kg x 3 x 10 TPR
DB side raises (l&r):
15 kg x 5 x 10 PR
DB curls (l&r):
15 kg x 4 x 10
Triceps pushdowns:
90 kg wide grip x 10
90 kg close grip x 10
45 kg rope x 10
repeat

GMs & ACCESSORIES Saturday December 4th
Stretch spine, quads, adductors, shoulders
ACCESSORIES
Axle Good mornings:
50 kg x 10
75 kg x 4 x 10
Chest press machine (p/h):
15 kg x 10
30 kg x 3 x 10
15 kg x 15
DB front raises (p/h):
10 kg x 5 x 10 TPR
DB curls (p/h):
15 kg x 4 x 10 TPR
Cardio: assault bike 4 mins @ +65 rpm PR

Wednesday, December 8, 2021

November Recap Part 3: More Good Omens

MORE weight lifted than last pull session means another legit personal record for volume. I've moved 300 kilos for five, 280 for six, 260 for eight, and 250 for (let's just fucking call it) ten repetitions. Anything below, say, 220, has been in the warmup sets range and so not something I've focused on like this before. The last set I did consider belting up, but actually thought it would be more of a hindrance than anything. I hit each rep slowly and really thought about driving as much as possible with my legs, my back as rigid as possible. The last few were tense, but I got them done. Six thousand, two hundred total kilograms moved, not including warmup sets of course. And no back complaint.

Goju Ryu was closed on the weekend while they conducted grading at their other dojo in Bridgetown, so I attempted some of the Bo and Tonfa kata I've learned thus far at the gym. The next week I got some much-needed dry needling done (it's been like a year??) and was instantly moving better.

SPD Tuesday November 30th
Stretch: spine, adductors, quads, hamstrings
Axle squat to box:
50 kg x 10
80 kg x 3
110 kg x 4 x 10
Axle OHP:
40 kg x 5
60 kg x 2 x 10, 1 x 8
Barbell romanian deadlift:
70 kg x 5
95 kg x 4 x 10

KABUDO Saturday November 27th
PRE-TRAINING
Kneeling hip flexor release: 2 p/side for 10 seconds each
Plank on hands: 2 x 30 seconds
Resisted hip flexion isometric: 2 x 10 seconds p/leg
Curl up with adductor stretch: 2 x 10
CARDIO
Bo & Tonfa Kata: 30 mins
Assault bike: 5 mins @ +60 rpm TPR

PULLS Thursday November 25th
Stretch: spine, adductors, quads, hamstrings
Deadlifts w/barbell:
65 kg x 10
105 kg x 3
135 kg x 3
155 kg x 4 x 10 PR no belt, double overhand
Face pulls:
45 kg x 4 x 20 PR
Hamstring curls (p/l):
10 kg x 2 x 20

Tuesday, November 23, 2021

November Recap Part 2: Preparation

PREPARATION has been occupying more session time than ever before, and for good reason. Where I would deadlift once a week, now it's maybe once every three weeks. I might be able to increase that to fortnightly down the track. Right now I'm very, very aware of my spine complaint, and taking it as slowly as is necessary to keep it in check.
 
After my last deadlift session - the first serious one I've done in a year - I needed at least a week before my back felt more or less normal again. It wasn't what I'd call unmanageable. But I don't want to have to deal with it after every pull day. That is what all this time off and all the extra groundwork and core exercises are supposed to mitigate, as much as possible, at least. I do not think I'm pushing for too much too soon.
 
I just have to see where I'm at after this Thursday's session. 155 for 4 x 10. No belt, double overhand, of course. But I guess I'll pack the Inzer just in case I actually need it to finish the program.

MOBILITY & AGILITY Tuesday November 23rd
Stretch spine, adductors, glutes, biceps
PRE-TRAINING
Kneeling hip flexor release: 2 p/side for 10 seconds each
Plank on hands: 2 x 30 seconds
Resisted hip flexion isometric: 2 x 10 seconds p/leg
Curl up with adductor stretch: 2 x 10
CORE & TENDONS
Axe-swings (l&r):
40.5 kg x 10
49.5 kg x 3 x 10 PR
Chest press machine (p/h):
15 kg x 10
30 kg x 2 x 10 TPR
DB side raises (p/h):
15 kg x 5 x 10 PR
DB curls (p/h):
15 kg x 3 x 10 TPR
Triceps push-downs:
90 kg x 10 narrow grip
45 kg x 10 rope w/extension
repeat
CARDIO:
assault bike: 5 mins @ +55 rpm

GOJU RYU Okinawan weapons training Saturday November 20th
Bo, Sai, Tonfa Kobudo: 90 mins

GMs & ACCESSORIES Tuesday November 16th
Stretch spine, quads, adductors, bicep tendons
Axle good mornings:
47.5 kg x 10
70 kg x 4 x 10
Chest press machine (p/h):
15 kg x 10
27.5 kg x 2 x 10
10 kg x 15
DB front raises (p/h):
10 kg x 3 x 10
Superset w/DB curls (p/h):
15 kg x 3 x 10
CARDIO
assault bike: 5 mins @ +50 rpm

Sunday, November 14, 2021

November Recap Part 1: Acceleration

Castor & Pollux
THERE'S been some decent progress made so far this month. I pulled 150 kilograms for four sets of ten - double overhand, no belt - which was a personal record for volume at that loading with six metric tonnes moved. I did not walk away from it completely unscathed... I had in fact programmed a fifth set, but I knew my back wouldn't take it after what turned out to be a mild lumbar strain towards the end of the fourth. I am also steadily increasing loading and volume in other areas and kobudo is feeling a little more comfortable.
 
So far, all the people I have met at Swan Hills Goju Ryu have been really nice. They go out of their way to give me beginners instructions alongside the rest of the class. This time next year they will be sending a team to Okinawa to compete amongst the highest levels of the discipline. I know I won't be anywhere near good enough to compete in just one year, but I'd sure like to go with them for the experience.
 
S.P.D. Sunday November 14th
Stretch: everything!
Axle squat to box:
47.5 kg x 10
97.5 kg x 4 x 10
Axle OHP:
47.5 kg x 3
55 kg x 4 x 10
Romanian deadlift w/barbell: 
90 kg x 4 x 10
CARDIO
Tonfa Kobudo: 
10 mins
 
GOJU RYU Okinawan Weapons Training Saturday November 13th
Bo, Sai & Tonfa Kobudo: 
90 minutes
 
MOBILITY & AGILITY Tuesday November 9th
Stretch: spine, adductors, glutes, biceps
PRE-TRAINING
Kneeling hip flexor release: 2 p/side for 10 seconds each
Plank on hands: 2 x 30 seconds
Resisted hip flexion isometric: 2 x 10 seconds p/side
Curl ups with adductor stretch: 2 x 10
CORE & TENDONS
Axe-swings (p/side):
36 kg x 10
40.5 kg x 10
45 kg x 10 TPR
DB side raises (l&r):
12.5 kg x 35, 20, 15 PR
DB curls (l&r):
12.5 kg x 4 x 10
9 kg x 10
Triceps pushdowns:
90 kg wide grip x 10
45 kg rope x 20
repeat
CARDIO
Assault bike: 
5 mins @ +55 rpm
 
PULLS Sunday November 7th
Stretch: spine, adductors, quads, hamstrings, biceps
Deadlifts w/barbell:
60 kg x 10
100 kg x 3
130 kg x 3
150 kg x 4 x 10 PR no belt, double overhand
Face-pulls: 
45 kg x 5 x 20 PR
CARDIO
Assault bike: 
5 mins @ +50 rpm

MOBILITY & AGILITY Tuesday November 2nd
Stretch: spine, adductors, glutes, biceps
PRE-TRAINING
Kneeling hip flexor release: 2 p/side for 10 seconds each
Plank on hands: 2 x 30 seconds
Resisted hip flexion isometric: 2 x 10 seconds p/side
Curl ups with adductor stretch: 2 x 10
CORE & TENDONS
Axe-swings (p/side): 
36 kg x 5 x 10 PR
DB side raises (l&r): 
12.5 kg x 30, 20, 10 PR
DB curls (l&r): 
12.5 kg x 4 x 10 TPR
CARDIO
Assault bike: 
5 mins @ +55 rpm

October Recap: Goju Ryu Okinawan Weapons Training Begins

GOJU RYU Okinawan Weapons Training Saturday October 30th
Bo, Sai & Tonfa Kobudo: 90 minutes

ACCESSORIES & MOBILITY Thursday October 28th
Stretch spine, legs, adductors, bicep tendons
Axle Good mornings:
30 kg x 10
60 kg x 5 x 10
Chest press machine (p/h): 
15 kg x 3 x 15
Tonfa Kata: 20 minutes

SQUAT PRESS DEADLIFT Tuesday October 19th
Stretch spine, legs, adductors, bicep tendons
Axle Squats:
10 kg x 10
50 kg x 10
90 kg x 5 x 10 TPR
Axle OHP:
40 kg x 3
50 kg x 5 x 10
Axle Romanian deadlifts: NA

MOBILITY & AGILITY Thursday October 14th
Pre-training
Kneeling hip flexor release: 2 p/side x 10 seconds
Plank on hands: x 2 x 30 seconds
Resisted hip flexion isometric: 2 p/leg x 10 seconds
Curl ups with adductor stretches: 2 x 10
Core and tendons
Axe-swings (l&r): 31.5 kg x 5 x 10
DB side raises (l&r): 10 kg x 5 x 10
Super-set w/DB curls (l&r): 10 kg x 5 x 10
Cardio
Tonfa Kata: 20 minutes
Assault bike: 5 mins @ +50 rpm

Sunday, September 26, 2021

TONFA TRAINING: Flipping Sticks

I HAVE now been practicing Tonfa for just under two months, mostly at home but sometimes also in the gym. I bought my first pair on August 5th and have been doing it for a few hours each week, often during what I call 'unscheduled' training, when I just stand idly around the house flipping sticks while watching my stories. There are no places in Western Australia I have found that teach it, at least not as a stand-alone discipline. So what you see here is self-taught and far from authentic. Some - most - moves are things I've seen in instruction videos on Youtube. But the moves that look more like juggling are my improvisation.

When I began teaching myself how to use them I started with basic stuff, like the grip switch from attack position (long end forward) to Kama or 'axe' position. This is also not something I've seen in any Youtube vids, so far at least. But one of the things I saw repeated in videos and articles I read was needing to consider the Tonfa as extensions of my arms. So, sitting or walking around, I would handle them and perform basic balance tests, like this one. I was clumsy and felt useless for the first few days, dropping them many, many times. Sometimes on my foot or my ankle (that was my favourite) but usually just bouncing them off the floor and occasionally threatening to damage something I care about: the watch winder box, the sub-woofer, the cat.
 
I got better pretty quickly. I must have fumbled with those things dozens and dozens of times... maybe hundreds. But come the day my aluminium pair arrived I was competent enough that, to date, I've only dropped those on a handful of occasions. Up until last night, when I began to incorporate the moves I've been practicing as isolated exercises into a cohesive Kata, or the makings of one. I've also started compiling a 'blooper reel' stemming from the number of drop, slip, and uncontrolled, spinning projectile out-takes I have from this, my first recorded training session with sticks.
 
For reference: the wooden 24 inch Tonfa weigh 530 grams apiece. The aluminium pair of the same length are 1.47 kilograms apiece. So isometric exercises are three times harder with the latter. And I am thinking about the mechanics of loading plates onto them when that becomes too easy.
 
I was training pretty consistently for over an hour last night and am finding I am sore in some new places. Certainly different from your typical upper body training session, though the muscle groups being targeted are much the same. It feels like new muscle fibers are being worked - especially when I do repetitions of the more explosive movements, like striking. Five minutes of that is enough to challenge my endurance currently. But this - much like isometrics - is also rather boring to watch, so neither is included here. Plus, I am a little out of condition right now and would like to get better at striking first. And I'd really, really, like to have a proper Maki Wara or Wing Chun dummy to practice on. Hitting air is unfun, and some asshole took down the punching bag at the gym and hid it somewhere.
 
I haven't been this heavy since, well, the last time I was this heavy was... damn. Exactly fucking two years ago ... (it's happened again!). I gain and lose the same ten kilograms cyclically. Now I am back into my training and more focused and positive about what I'm doing, the kilos will begin to melt away once more. Then, when I believe I am skilled enough, I will challenge the husband of a friend of mine to a fight. Hehe. No, really, I've already bought all the pads and a helmet (which is the second purpose for the black mask you'll see me wearing in one of the vids above), and am keen to see how well I do against a nationally competitive Kendo martial artist. He will likely kick my ass, of course, but it'll be fun.
 
TONFA Saturday September 25th
Miscellaneous Kata training - one hour

TONFA Monday September 20th
Miscellaneous Kata training - 30 minutes
 
PULLS Sunday September 19th
Stretches: spine, adductors, quads, hamstrings, bicep tendons
Deadlifts w/barbell:
60 kg x 10
100 kg x 3
130 kg x 3
145 kg x 5 x 10 - double overhand for all sets TPR

TONFA Thursday September 16th
Stretches: spine, quads, adductors, shoulders, bicep tendons, wrist bends
Forward rolls x 10
Isometric clap x 60 seconds
Short punch x 20 p/side
Long punch x 20 p/side
Downward diagonal slice x 5 p/side
Grip switch x 20 p/side

GMs & ACCESSORIES Tuesday September 14th
Stretches: spine, legs, adductors, bicep tendons
Good mornings w/axle:
35 kg x 10
55 kg x 5 x 10
Chest press machine (p/h):
15 kg x 10
25 kg x 5 x 10 TPR
DB front raises (p/h):
10 kg x 5 x 10
DB curls (p/h):
10 kg x 3 x 10

SPD Thursday September 2nd
Stretches: all of them
(axle used for all movements)
Squat:
40 kg x 10
80 kg x 5 x 10
OHP:
40 kg x 3
45 kg x 5 x 10
Romanian deadlift:
80 kg x 5 x 10


Wednesday, August 18, 2021

August Recap: 1st 'Heavy' Session since 2020!

COZ nobody ever said I was going to quit lifting entirely, least of all me. This is the beginning of a new 15 week program for my: 

Barbell deadlift
Axle squat
Axle overhead press
Axle Romanian deadlift
Axle good morning
Seated row
Axe-swing

Using a 5 x 10 template for all working sets, at least to begin. The number of working sets performed is reduced by one every three weeks, while the loading is increased - usually by five kilograms (though I am adding ten kilos to my squat) every week. As an example, for the deadlift:

Wk01 140 kg x 5 x 10 - done 17/08
Wk02 145 kg x 5 x 10
Wk03 150 kg x 5 x 10
Wk04 155 kg x 4 x 10
Rest week
Wk05 160 kg x 4 x 10
Wk06 165 kg x 4 x 10
Wk07 170 kg x 3 x 10
Wk08 175 kg x 3 x 10
Rest week

Culminating in a single set of 10 reps @ 210 kilograms in week 15 (or week 18, if you count the rest weeks). I will be performing all deadlifts without a belt, double overhand, for as long as possible. I will be performing the squat, OHP and RDL in the same routine, kinda as a variation on the SBD concept. I also have a weekly session dedicated to stretching/mobility and Tonfa training, though I hope to keep adding some on to the ends of my regular sessions where possible. I had actually planned to do some forward rolls and kata after Tuesday night's pulls, which were my first proper deadlifts since late last year, but I was already pretty destroyed. The spine feels good, though. It enjoyed it. Which makes a nice change.

PULL Tuesday August 17th
stretch: spine & hamstrings, quads, adductors w/curl-ups, arms & shoulders
Deadlifts w/standard bar:
60 kg x 10
100 kg x 5
140 kg x 5 x 10 - no belt (obviously), double overhand for all, possible TPR
Hamstring curls (p/l):
15 kg x 5 x 10

Monday, August 9, 2021

July Recap: A Return to Stick Fighting

Ever since I was a little kid, I've played with sticks. Before I reached double digits - before the Ninja Turtles were a thing - I was dressing up as a ninja. Once the TMNT officially were a thing, I was thunderstruck. My favourite was Donatello (obviously), since he was the smartest and carried the biggest stick. And he made all their tech. And he was a bookish nerd who also kicked ass. And also I liked the colour purple. I still do. During ages thirteen to fourteen, for not more than eighteen months at a guess, I 'practiced' Ninjukai Taijitsu - now called 'Ninjukai Taijutsu'. A somewhat questionable offshoot of Ninjutsu and ultimately another organisation that, I have since learned, has little to do with 'real ninjas', inasmuch as 'real ninjas' are actually things. The 'Ninja' as a concept is largely a romanticized product of the western gaze and has been greatly popularised by Hollywood. The 'Ninja' of the screen is both pastiche and amalgam: a combination of Okinawan and Japanese peasant resistance, and the 'Ninjutsu', who were kinda like modern day special ops and military strategy guys... and also assassins, occasionally.
 
If you don't know what Tonfa are, they are the implements that the sans serif lower case 't' looking police baton is based on. The Tonfa are very old, their earliest recorded use as weapons is in Indochina, though their weaponizing by Okinawan and Japanese farmers against marauding Samurai began circa 1100 AD. The Samurai - formerly the imperial military - became provincial tyrants with the collapse of Japan's feudal system in the early Sengoku period. The peasant resistance were largely independent, clandestine bands of farmers who would fashion Tonfa and other basic defensive weapons in order to fight the Samurai, who ran what were essentially murderous "protection" rackets after the fall of the emperor. Like the origins of capoeira amongst the African slaves of Brazil and the ascetic, often spectacular techniques of the persecuted and exiled Buddhist monks, the Japanese and Okinawan peasants invented ways to disguise their weapons and abilities. They were not allowed to own or forge good steel, practice fighting arts, or do anything that might afford them a chance at rebellion. So they fashioned weapons from the wooden tools and implements they used every day.
 
The use of Tonfa as weapons has, again, been widely popularised and romanticized by the Western gaze. The exact country of origin cannot be conclusively determined, as each region has their own name and origin story, from Indonesia, to Thailand, to Okinawa, to Japan . And while the myth that they were originally grindstone handles has been refuted, the Tonfa are considered to be one of the authentic defensive weapons of the feudal resistance.

It is true to say that I have an ethos when it comes to human existence and that ethos extends to my choice of weaponry: the Bo, Jo, Han bo and now Tonfa, are all defensive weapons. This piece of information was not something that I was aware of as a child who liked to play with sticks. But, ideologically, it fits. And now, as a former strength athlete looking to remain strong and healthy while also wanting a new discipline to pursue that won't continue to damage my body quite so much, stick fighting is my go-to and has been before. It improves mobility/flexibility, agility, balance, coordination, and requires a degree of acrobatic prowess, making it great cardio, too. But the reason I first added stick fighting - in that instance, the Bo - to my rehabilitation routine in 2017 was for strengthening my tendons. Specifically, my biceps tendons, since I'd detached the left one that February. As soon as I was allowed by my surgeon to return to the gym, I was to lift nothing heavier than one kilo weights with my left arm in as many different ways as I could and take it as easy as possible in every other major movement. I needed something to keep my left arm active and exercise the tendon without overloading it, so I picked up Bojutsu training, which was very helpful at the time. In the COVID climate, however, it wasn't something I could do conveniently as I hadn't the room at home. But I can practice basic Tonfa techniques without needing much space at all.

Though I have only been practicing a few weeks, I've gone from feeling like a novice juggler with a penchant for Clouseau-esque self-harm to someone who more or less has their shit together. I am perfecting my own kata routine and have on order, soon to arrive, a pair of custom-made, 24 inch, solid machined and finished aluminium Tonfa. They were 'bespoke machined', if you like, by the manufacturer in the USA. They are the first Tonfa to be bought from KarateMart by an Australian, in addition to being the only 24 inch aluminium pair they have made to date, though the machinist was so impressed he wanted to show his boss immediately, before they were picked up by DHL that afternoon (Arizona time), and they are now going to make more in that size, I am told. So I am a trail-blazer, of sorts. I like that.

Why this and why now? This time, it's many different things, not least of all: it's made me feel passionate about training again. I have objectives now. They are to:

*     1. focus on Tonfa (and related martial arts) training while I
*     2. follow a squat / press / pull weekly template according to progressive resistance and
*     3. complete and record my kata routine once I believe I'm good enough

MOBILITY & AGILITY Tuesday August 3rd
Stretch & Warmup: spine, adductors, hamstrings, biceps
PRE-TRAINING
Kneeling hip flexor release: 2 p/side
Plank on hands: 2 x 30 seconds
Resisted hip flexion isometric: 2 x 10 seconds p/side
Curl up: 2 x 10 reps
CORE & TENDONS
Axe swings:
31.5 kg x 5 x 10
DB side raises:
10 kg x 5 x 10
super-set w/DB curls:
10 kg x 5 x 10
NINJA 'IN
Forward rolls: 10
TONFA KATA

ACCESSORY & TONFA Sunday August 1st
Stretch & Warmup: spine, adductors, hamstrings, biceps
ACCESSORIES
Good mornings w/axle:
35 kg x 10
50 kg x 5 x 10
Seated rows:
52.5 kg x 5 x 10
super-set w/Face-pulls:
40.5 kg x 5 x 20 TPR
Chest press machine (p/h):
15 kg x 10
25 kg x 10
35 kg x 10
DB front raises (p/h):
10 kg x 5 x 10
TONFA TRAINING
Forward rolls x 5
Short punch (l&r): 20
Long punch (l&r): 20
Diagonal strike (l&r): 5
Grip switch (l&r): 20
CARDIO
Assault bike: 5 mins @ +50 rpm

SQUAT PRESS DEAD & TONFA Thursday July 29th
Stretch & decompress spine, extra work on adductors
Axle squat ATG:
40 kg x 10
70 kg x 5 x 10
Axle OHP:
40 kg x 5 x 10
Axle Romanian DLs:
70 kg x 5 x 10
TONFA training:
Short punch (l&r): 20
Long punch (l&r): 20
Diagonal strike (l&r): 5
Grip switch (l&r): 20
CARDIO
Assault bike: 5 mins @ +50 rpm
 
EVENTS Saturday July 17th
Stretch & decompress spine
PRE-TRAINING
Kneeling hip flexor release: 2 p/side
Plank on hands: 2 x 30 seconds
Resisted hip flexion isometric: 2 x 10 seconds p/side
Curl up: 2 x 10 reps
PRESS
Viking press:
unloaded x 10
+10 kg x 10
+30 kg x 5
+50 kg x 5
+60 kg x 10, 8, 7
+30 kg x 15
Chest press machine (p/h):
15 kg x 15
Bench press:
60 kg x 3 x 10
ACCESSORIES
DB curls (p/h):
10 kg x 4 x 10
DB side raises (p/h):
10 kg x 4 x 10
DB incline bench press (p/h):
17.5 kg x 3 x 10
CARDIO
Assault bike:
5 mins @ +50 rpm
 

Monday, July 5, 2021

Rehab Block 2: April to June

 
WK26 SQUATS+ Saturday June 26th
Stretch & decompress spine
PRE-TRAINING
Kneeling hip flexor release: 2 left & 2 right
Plank on hands: 2 sets x 30 seconds each
Resisted hip flexion isometric: 2 x 10 seconds p/leg p/set
Curl up: 2 x 10 reps
SQUATS
Box squat w/Axle
35 kg x 10
70 kg x 5
100 kg x 5 x 10 - injury R quad/knee

130 kg bodyweight with shoes

WK26 PRESS Thursday June 24th
PRE-TRAINING
Stretch & decompress spine
Kneeling hip flexor release: 2 left & 2 right
Plank on hands: 2 sets x 30 seconds each
Resisted hip flexion isometric: 2 x 10 seconds p/leg p/set
Curl up: 2 x 10 reps
PRESS
Chest press machine (p/h):
15 kg x 10
Bench press:
57.5 kg x 8 x 10
ACCESSORIES
Triceps push downs:
49.5 kg Close grip full stack x 10
49.5 kg Wide grip full stack x 10
49.5 kg w/rope x 10
Repeat
DB front raises (p/h):
10 kg x 4 x 10
DB curls (p/h):
10 kg x 4 x 10
CARDIO
Assault bike:
5 mins @ +50 rpm

127.6 kg without shoes

WK25 PULLS Saturday June 19th
Stretch & decompress spine
PRE-TRAINING
Kneeling hip flexor release: 2 left & 2 right
Plank on hands: 2 sets x 30 seconds each
Resisted hip flexion isometric: 2 sets x 10 seconds p/leg p/set
Curl up: 2 x 10 reps
PULLS
Bulgarian split squats w/kettlebell (l&r):
10 kg x 10
Deadlifts:
70 kg x 10
80 kg x 4 x 10
ACCESSORIES
Seated rows:
52.5 kg x 10
67.5 kg x 10
82.5 kg x 10
97.5 kg x 10
Axe swings (l&r):
36 kg x 2 x 10
Face pulls:
49.5 kg x 2 x 20
DB side raises (p/h):
10 kg x 4 x 10
CARDIO
Assault bike:
5 mins @ +50 rpm

Still 128.5 kg with shoes

WK24 PRESS Sunday June 13th
PRE-TRAINING
Stretch & decompress spine
Kneeling hip flexor release: 2 left & 2 right
Plank on hands: 2 sets x 30 seconds each
Resisted hip flexion isometric: 2 x 10 seconds p/leg p/set
Curl up: 2 x 10 reps
PRESS
Chest press machine (p/h):
15 kg x 10
Bench press (paused):
55 kg x 10 x 10
ACCESSORIES
Triceps push downs:
45 kg Close grip full stack x 10
45 kg Wide grip full stack x 10
45 kg w/rope x 10
Repeat
DB front raises (p/h):
10 kg x 4 x 10
DB curls (p/h):
10 kg x 4 x 10
CARDIO
Assault bike:
5 mins @ +50 rpm

128.5 kg with shoes

WK22 SQUATS+ Saturday June 5th
Stretch & decompress spine
PRE-TRAINING
Kneeling hip flexor release: 2 left & 2 right
Plank on hands: 2 sets x 30 seconds each
Resisted hip flexion isometric: 2 x 10 seconds p/leg p/set
Curl up: 2 x 10 reps
SQUATS+
Box squat w/Axle
35 kg x 10
70 kg x 5
90 kg x 5 x 10
Romanian deadlifts:
75 kg x 5 x 10
ACCESSORIES
DB side raises (p/h):
10 kg x 10
12.5 kg x 3 x 10

WK21 PRESS Sunday May 30th
PRE-TRAINING
Stretch & decompress spine
Kneeling hip flexor release: 2 left & 2 right
PRESS
Chest press machine (p/h):
15 kg x 10
Bench press (paused):
52.5 kg x 10 x 10
ACCESSORIES
Triceps push downs:
45 kg Close grip full stack x 10
45 kg Wide grip full stack x 10
45 kg w/rope x 10
Repeat
DB front raises (p/h):
10 kg x 4 x 10
DB curls (p/h):
10 kg x 4 x 10
DB shrugs (p/h):
50 kg x 3 x 10
CARDIO
Assault bike:
5 mins @ +50 rpm

129 kg body weight- +1 kilo from last session 
 
WK20 PULLS Sunday May 23rd
Stretch & decompress spine
PRE-TRAINING
Kneeling hip flexor release: 2 left & 2 right
Plank on hands: 2 sets x 30 seconds each
Resisted hip flexion isometric: 2 sets x 10 seconds p/leg p/set
Curl up: 2 x 10 reps
PULLS
Bulgarian split squats w/kettlebell (l&r):
10 kg x 10
Deadlifts:
70 kg x 5 x 10
ACCESSORIES
Seated rows:
52.5 kg x 10
67.5 kg x 10
82.5 kg x 10
Axe swings (l&r):
36 kg x 2 x 10
Face pulls:
49.5 kg x 2 x 20
DB side raises (p/h):
10 kg x 4 x 10
 
128 kilograms body weight, down 2 kg from last session

WK19 PRESS Tuesday May 18th
Stretch & decompress spine
PRE-TRAINING
Kneeling hip flexor release: 2 left & 2 right
Plank on hands: 2 sets x 30 seconds each
Resisted hip flexion isometric: 2 sets x 10 seconds p/leg p/set
Curl up: 2 sets x 10 reps
Bird dog: 10 reps p/side
PRESS
Chest press machine (p/h):
15 kg x 10
Bench press (paused):
50 kg x 10 x 10
CARDIO
Assault bike:
5 mins @ +50 rpm

NEED DTM or needling to: Left shoulder/ pec insertion, Left & right forearms, Right hip
Lost approx 4 kilograms in the last month

WK15 THE LEFTOVERS Tuesday April 20th
Stretch & decompress spine
PRE-TRAINING
Kneeling hip flexor release: 2 left & 2 right
Plank on hands: 2 sets x 30 seconds each
Resisted hip flexion isometric: 2 sets x 10 seconds p/leg p/set
Curl up: 2 sets x 10 reps
Bird dog: 10 reps p/side
LEFTOVER ACCESSORIES
Romanian deadlifts:
65 kg x 10
85 kg x 5 x 10
Seated rows:
52.5 kg x 5
67.5 kg x 5
82.5 kg x 5
97.5 kg x 5
112.5 kg x 5
Face pulls:
49.5 kg x 2 x 20
Lateral pulldowns:
52.5 kg x 3 x 10
DB side raises (p/h):
12.5 kg x 4 x 10
DB curls (p/h):
12.5 kg x 4 x 10

WK14 PULL + PRESS Sunday April 18th
Stretch & decompress spine
PRE-TRAINING
Kneeling hip flexor release: 2 left & 2 right
Plank on hands: 2 sets x 30 seconds each
Resisted hip flexion isometric: 2 sets x 10 seconds p/leg p/set
Curl up: 2 sets x 10 reps
Bird dog: 10 reps p/side
PULLS
Deadlifts:
70 kg x 10
100 kg x 4 x 10 PR
PRESS
Chest press machine (p/h):
15 kg x 10
Bench press (paused):
55 kg x 10 x 10
CARDIO
Assault bike:
5 mins @ +55 rpm
 
WK13 SQUATS+ Saturday April 10th
Stretch & decompress spine
PRE-TRAINING
Kneeling hip flexor release: 2 left & 2 right
Plank on hands: 2 sets x 30 seconds each
Resisted hip flexion isometric: 2 x 10 seconds p/leg p/set
Curl up: 2 x 10 reps
SQUATS+
Box squat w/axle:
35 kg x 10
70 kg x 5
90 kg x 3
110 kg x 5 x 10 TPR
Romanian deadlifts:
80 kg x 5 x 10
ACCESSORIES
DB front raises (p/h):
8 kg x 10
10 kg x 10
12.5 kg x 2 x 10
CARDIO
Assault bike: 
5 mins @ 60 rpm TPR

WK13 PULL Thursday April 8th
Stretch & decompress spine
PRE-TRAINING
Kneeling hip flexor release: 2 left & 2 right
Plank on hands: 2 sets x 30 seconds each
Resisted hip flexion isometric: 2 sets x 10 seconds p/leg p/set
Curl up: 2 x 10 reps
PULLS
Bulgarian split squats w/kettlebell (l&r):
10 kg x 8
Deadlifts:
70 kg x 10
95 kg x 4 x 10
ACCESSORIES
Seated rows:
52.5 kg x 5
67.5 kg x 5
82.5 kg x 5
97.5 kg x 5
112.5 kg x 5
Axe swings (l&r):
36 kg x 10
Face pulls:
49.5 kg x 2 x 20
DB side raises (p/h):
10 kg x 4 x 10
CARDIO
Assault bike:
5 mins @ +55 rpm

WK12 PRESS Sunday April 4th
Stretch & decompress spine
PRE-TRAINING
Kneeling hip flexor release: 2 left & 2 right
Plank on hands: 2 sets x 30 seconds each
Resisted hip flexion isometric: 2 sets x 10 seconds p/leg p/set
Leg lock bridge w/ball: 2 sets x 8 reps p/side
Curl up: 2 sets x 10 reps
Side plank: 2 sets left & right x 10 seconds p/side
Bird dog: 10 reps p/side
PRESS
Chest press machine (p/h):
15 kg x 8
Bench press (paused):
52.5 kg x 10 x 10
ACCESSORIES
DB curls (p/h):
12.5 kg x 4 x 10
Triceps push downs:
45 kg Close grip full stack x 10
45 kg Wide grip full stack x 10
45 kg w/rope x 10
Repeat
CARDIO
Assault bike:
5 mins @ +55 rpm

Wednesday, March 31, 2021

Rehab Block 2: March

ANOTHER month down, another month closer to lifting heavy again.

WK12 PULL Tuesday March 30th
Stretch & decompress spine
PRE-TRAINING
Kneeling hip flexor release: 2 left & 2 right
Plank on hands: 2 sets x 30 seconds each
Resisted hip flexion isometric: 2 sets x 10 seconds p/leg p/set
Leg lock bridge w/ball: 2 sets x 8 reps p/side
Curl up: 2 sets x 10 reps
Side plank: 2 sets left & right x 10 seconds p/side
Bird dog: 10 reps p/side
PULLS
Bulgarian split squats w/kettlebell (l&r):
10 kg x 8
Deadlifts:
70 kg x 10
90 kg x 4 x 10
ACCESSORIES 
Preacher curls:
28 kg x 3 x 10
Seated rows:
52.5 kg x 5
67.5 kg x 5
82.5 kg x 5
97.5 kg x 5
DB front raises (p/h):
10 kg x 3 x 10
CARDIO
Assault bike:
5 mins @ +55 rpm

WK11 PRESS Saturday March 27th
Stretch & decompress spine
PRE-TRAINING
Kneeling hip flexor release: 2 left & 2 right
Plank on hands: 2 sets x 30 seconds each
Resisted hip flexion isometric: 2 sets x 10 seconds p/leg p/set
Leg lock bridge w/ball: 2 sets x 8 reps p/side
Curl up: 2 sets x 10 reps
Side plank: 2 sets left & right x 10 seconds p/side
Bird dog: 10 reps p/side
PRESS
Chest press machine (p/h):
15 kg x 10
Bench press (paused):
50 kg x 10 x 10 - desensitisation of the aggravated tendon as per AY
ACCESSORIES
Triceps push downs:
45 kg Close grip full stack x 10
45 kg Wide grip full stack x 10
45 kg w/rope x 10
Repeat
DB curls (p/h):
12.5 kg x 3 x 10
CARDIO
Assault bike:
5 mins @ +55 rpm

WK11 SQUATS +Nausea Tuesday March 23rd
Stretch & decompress spine
PRE-TRAINING
Kneeling hip flexor release: 2 left & 2 right
Plank on hands: 2 sets x 30 seconds each
Resisted hip flexion isometric: 2 sets x 10 seconds p/leg p/set
Leg lock bridge w/ball: 2 sets x 8 reps p/side
Curl up: 2 sets x 10 reps
Side plank: 2 sets left & right x 10 seconds p/side
Bird dog: 10 reps p/side
SQUATS+
Box squat w/AXLE:
35 kg x 10
60 kg x 5
80 kg x 3
100 kg x 5 x 10

WK9 PRESS Saturday March 13th
Stretch & decompress spine
PRE-TRAINING
Kneeling hip flexor release: 2 left & 2 right
Plank on hands: 2 sets x 30 seconds each
Resisted hip flexion isometric: 2 sets x 10 seconds p/leg p/set
Leg lock bridge w/ball: 2 sets x 8 reps p/side
Curl up: 2 sets x 10 reps
Side plank: 2 sets left & right x 10 seconds p/side
Bird dog: 10 reps p/side
PRESS
Chest press machine (p/h):
15 kg x 10
Bench press (paused):
60 kg x 5
80 kg x 3
95 kg x 4 x 6 - Left shoulder issue
ACCESSORIES 
Triceps push downs:
w/rope 45 kg x 3 x 10
CARDIO
Assault bike:
5 mins @ +55 rpm

WK9 PULL Thursday March 11th
Stretch & decompress spine
PRE-TRAINING
Kneeling hip flexor release: 2 left & 2 right
Plank on hands: 2 sets x 30 seconds each
Resisted hip flexion isometric: 2 sets x 10 seconds p/leg p/set
Leg lock bridge w/ball: 2 sets x 8 reps p/side
Curl up: 2 sets x 10 reps
Side plank: 2 sets left & right x 10 seconds p/side
Bird dog: 10 reps p/side
PULLS
Bulgarian split squats w/kettlebell (l&r):
10 kg x 2 x 5
Deadlifts:
70 kg x 10
80 kg x 4 x 10
ACCESSORIES 
Axe swings (l&r):
36 kg x 2 x 10
Face pulls:
49.5 kg x 3 x 20
DB side raises (p/h):
10 kg x 4 x 10
Preacher curls:
23 kg x 3 x 10
CARDIO
Assault bike:
5 mins @ +55 rpm

WK8 SQUATS+ PRESS Saturday March 6th
Stretch & decompress spine
PRE-TRAINING
Kneeling hip flexor release: 2 left & 2 right
Plank on hands: 2 sets x 30 seconds each
Resisted hip flexion isometric: 2 sets x 10 seconds p/leg p/set
Leg lock bridge w/ball: 2 sets x 8 reps p/side
Curl up: 2 sets x 10 reps
Side plank: 2 sets left & right x 10 seconds p/side
Bird dog: 10 reps p/side
SQUATS
Box squat w/Axle:
35 kg x 10
70 kg x 5
90 kg x 5 x 10 PR
Romanian deadlifts: 
70 kg x 10
90 kg x 5 x 10
PRESS
Bench press:
20 kg x 10
60 kg x 5
80 kg x 3
90 kg x 8,8,8,4
CARDIO
Assault bike:
5 mins @ +55 rpm 

Monday, March 8, 2021

Rehab Block 2: February

REHAB SQUATS+ Saturday February 20th
stretch & decompress spine
Pre-training
Kneeling hip flexor release (l&r): 2 sets x 10 seconds
Plank on hands: 3 sets x 30 seconds
Resisted hip flexion isometric (l&r): 3 sets x 10 seconds
Leg lock bridge w/ball (l&r): 3 sets x 8 reps
Curl up: 2 sets x 10 reps
Side plank (l&r): 3 sets x 10 seconds
Bird dog: 10 reps p/side
Squats+
Box squats w/cambered bar:
15 kg x 10
55 kg x 5
75 kg x 5 x 10
Romanian deadlifts w/barbell: 75 kg x 5 x 10
Accessories 
Seated rows:
52.5 kg x 10
67.5 kg x 10
82.5 kg x 10
Lateral pulldowns: 55 kg x 3 x 10
DB front raises (p/h): 10 kg x 4 x 10

REHAB PRESS Tuesday February 16th
stretch & decompress spine
Pre-training
Kneeling hip flexor release (l&r): 2 sets x 10 seconds
Plank on hands: 3 sets x 30 seconds
Resisted hip flexion isometric (l&r): 3 sets x 10 seconds
Leg lock bridge w/ball (l&r): 3 sets x 8 reps
Curl up: 2 sets x 10 reps
Side plank (l&r): 3 sets x 10 seconds
Bird dog: 10 reps p/side
Press
Chest press machine (p/h): 15 kg x 10
Bench press (paused)
60 kg x 5
80 kg x 10, 10, 10, 8
Accessories
EZ bar curls: 25.5 kg x 3 x 10
DB bicep curls (p/h): 10 kg x 3 x 10
Triceps push downs w/rope: 45 kg x 3 x 20
Cardio
Assault bike: 5 mins @ +55 rpm

REHAB Saturday February 6th
stretch & decompress spine
Pre-training
Kneeling hip flexor release (l&r): 2 sets x 10 seconds
Plank on hands: 3 sets x 30 seconds
Resisted hip flexion isometric (l&r): 3 sets x 10 seconds
Leg lock bridge w/ball (l&r): 3 sets x 8 reps
Curl up: 2 sets x 10 reps
Side plank (l&r): 3 sets x 10 seconds
Bird dog: 10 reps p/side
Curls
EZ bar curls: 23 kg x 4 x 10
Cardio
Assault bike: 5 mins @ +60 rpm

Sunday, February 21, 2021

Rehab Block 2: Deadlifting Again!

REHAB PULLS Saturday January 30th
stretch & decompress spine
Pre-training
Kneeling hip flexor release (l&r): 2 sets x 10 seconds
Plank on hands: 3 sets x 30 seconds
Resisted hip flexion isometric (l&r): 3 sets x 10 seconds
Leg lock bridge w/ball (l&r): 3 sets x 8 reps
Curl up: 2 sets x 10 reps
Side plank (l&r): 3 sets x 10 seconds
Bird dog: 10 reps p/side
Pulls
Bulgarian split squat w/kettlebell (l&r): 10 kg x 2 x 8
Deadlifts w/barbell: 70 kg x 4 x 10
Accessories
Axe-swings (l&r): 36 kg x 3 x 10
Face-pulls: 49.5 kg x 3 x 20
DB side raises (p/h): 10 kg x 3 x 10
Cardio
Assault bike: 5 mins @ +55 rpm

REHAB PRESS Thursday January 28th
stretch & decompress spine
Pre-training
Kneeling hip flexor release (l&r): 2 sets x 10 seconds
Plank on hands: 3 sets x 30 seconds
Resisted hip flexion isometric (l&r): 3 sets x 10 seconds
Leg lock bridge w/ball (l&r): 3 sets x 8 reps
Curl up: 2 sets x 10 reps
Side plank (l&r): 3 sets x 10 seconds
Bird dog: 10 reps p/side
Press
Chest press machine (p/h): 15 kg x 10
Bench press (paused):
60 kg x 5
70 kg x 4 x 10
Accessories
EZ bar curls: 23 kg x 4 x 10
DB bicep curls (p/h): 10 kg x 4 x 10
Cardio
Assault bike: 5 mins @ +55 rpm

REHAB SQUATS Saturday January 23rd
stretch & decompress spine
Pre-training
Kneeling hip flexor release (l&r): 2 sets x 10 seconds
Plank on hands: 3 sets x 30 seconds
Resisted hip flexion isometric (l&r): 3 sets x 10 seconds
Leg lock bridge w/ball (l&r): 3 sets x 8 reps
Curl up: 2 sets x 10 reps
Side plank (l&r): 3 sets x 10 seconds
Bird dog: 10 reps p/side
Squats
Box squat w/cambered bar:
15 kg x 10
65 kg x 5 x 10
Romanian deadlifts w/barbell: 65 kg x 4 x 10
Accessories
Seated rows:
52.5 kg x 10
67.5 kg x 10
82.5 kg x 10
Lateral pulldowns: 55 kg x 3 x 10
DB front raises: 10 kg x 4 x 10
Cardio
Assault bike: 5 mins @ +50 rpm
 
REHAB PULLS Saturday January 16th
stretch & decompress spine
Pre-training
Kneeling hip flexor release (l&r): 2 sets x 10 seconds
Plank on hands: 3 sets x 30 seconds
Resisted hip flexion isometric (l&r): 3 sets x 10 seconds
Leg lock bridge w/ball (l&r): 3 sets x 8 reps
Curl up: 2 sets x 10 reps
Side plank (l&r): 3 sets x 10 seconds
Bird dog: 10 reps p/side
Pulls
Bulgarian split squat w/kettlebell (l&r): 10 kg x 2 x 8
Deadlifts w/barbell: 60 kg x 4 x 10
Romanian deadlifts w/barbell:
60 kg x 4 x 10
Accessories
Axe-swings (l&r): 31.5 kg x 3 x 10
Face-pulls: 45 kg x 3 x 20
DB side raises (p/h): 10 kg x 3 x 10
Cardio
Assault bike: 5 mins @ +50 rpm

Sunday, January 17, 2021

2020-21 Training Update: Rehab Block 1

REHAB SQUATS+ Saturday January 12th
Stretch & decompress
Pre-training
Kneeling hip flexor release: 2 left & 2 right
Planks on hands: 3 sets x 30 seconds each
Resisted hip flexion isometric: 3 sets x 10 seconds p/leg p/set
Leg lock bridges w/ball: 3 sets x 8 reps p/side
Curl ups: 2 sets x 10 reps
Side planks: 3 sets left & right x 10 seconds p/side
Bird dog: 10 reps p/side
Box paused squats w/axle*:
35 kg x 10 reps
60 kg 4 sets x 10 reps
*swapped to cambered bar from 2nd set due to right wrist issue
Cardio:
assault bike 5 mins @ +55 rpm

REHAB PRESS+ Tuesday January 5th
Stretch & decompress, tendon warmup
Pre-training
Kneeling hip flexor release: 2 left & 2 right
Planks on hands: 3 sets x 30 seconds each
Resisted hip flexion isometric: 3 sets x 10 seconds p/leg p/set
Leg lock bridges w/ball: 3 sets x 8 reps p/side
Curl ups: 2 sets x 10 reps
Side planks: 3 sets left & right x 10 seconds p/side
Bird dog: 10 reps p/side
Chest press (p/h):
15 kg x 10
Barbell bench press:
60 kg x5
80 kg x 5
90 kg x 5
100 kg x 5
110 kg x 5
115kg x 5
DB front raises (p/h):
10 kg x 4 x 10
EZ barbell curls:
23 kg x 3 x 10
Cardio:
assault bike 5 mins @ +55 rpm

REHAB SQUATS Saturday December 26th
Stretch & decompress
Pre-training
Kneeling hip flexor release: 2 left & 2 right
Planks on hands: 3 sets x 30 seconds each
Resisted hip flexion isometric: 3 sets x 10 seconds p/leg p/set
Leg lock bridges w/ball: 3 sets x 8 reps p/side
Curl ups: 2 sets x 10 reps
Side planks: 3 sets left & right x 10 seconds p/side
Bird dog: 10 reps p/side
Box paused squats w/axle:
35 kg x 4 sets x 10 reps
Cardio:
assault bike 5 mins @ +55 rpm

REHAB PULL+ Tuesday December 22nd
Stretch & decompress
Pre-training
Kneeling hip flexor release: 2 left & 2 right
Planks on hands: 3 sets x 30 seconds each
Resisted hip flexion isometric: 3 sets x 10 seconds p/leg p/set
Leg lock bridges w/ball: 3 sets x 8 reps p/side
Curl ups: 2 sets x 10 reps
Side planks: 3 sets left & right x 10 seconds p/side
Bird dog: 10 reps p/side
Lateral pulldowns:
60 kg x 3 x 10
Seated rows:
52.5 kg x 5
75 kg x 5
97.5 kg x 5
120 kg x 5
DB front raises (p/h):
12.5 kg x 2 x 10
10 kg x 2 x 10
 
REHAB PRESS+ Thursday December 17th
Stretch & decompress, tendon warmup
Pre-training
Kneeling hip flexor release: 2 left & 2 right
Planks on hands: 3 sets x 30 seconds each
Resisted hip flexion isometric: 3 sets x 10 seconds p/leg p/set
Leg lock bridges w/ball: 3 sets x 8 reps p/side
Curl ups: 2 sets x 10 reps
Side planks: 3 sets left & right x 10 seconds p/side
Bird dog: 10 reps p/side
Chest press (p/h):
15 kg x 10
Barbell bench press:
60 kg x 6
80 kg x 6
90 kg x 6
100 kg x 6
110 kg x 6
DB front raises (p/h):
10 kg x 4 x 10
Cardio:
assault bike 5 mins @ +55 rpm
 
REHAB SQUATS+ Saturday December 12th
Stretch & decompress
Pre-training
Kneeling hip flexor release: 2 left & 2 right
Planks on hands: 3 sets x 30 seconds each
Resisted hip flexion isometric: 3 sets x 10 seconds p/leg p/set
Leg lock bridges w/ball: 3 sets x 8 reps p/side
Curl ups: 2 sets x 10 reps
Side planks: 3 sets left & right x 10 seconds p/side
Bird dog: 10 reps p/side
Box paused squats w/axle:
20 kg x 4 sets x 10 reps
Good mornings w/axle:
20 kg x 4 sets x 10 reps
Cardio:
assault bike 5 mins @ +55 rpm