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
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