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
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