|
Post by peterako on May 16, 2022 2:59:16 GMT -5
Knees much improved this week. Rethinking weights program as physio quite demanding and now 60+ mins twice a week. Will be progressively loading from now in physion with gentle introduction of more explosive plyometrics Garden for 6 hours then: Saturday 14th May 2022 - Come on Leinster!Squatbar x 10 30kg x9 50kg x 9 60kg x8 70kg x 6 80kg x 6 90kg x 5 110kg x 3 130kg x 1 (stopped as not perfect but still great!) - All very deep and controlled. Some discomfort but not significant. Stopped a 130kg x 1 as form was slipping a bit. Chin-ups4 x 4 Very good. - Good. Felt very lazy coming into this. But good. Either: - Full body once a week or
- Squats/chins one day, others other day in two day split
|
|
|
Post by peterako on May 25, 2022 4:32:37 GMT -5
Left Knee a bit tight.
Tuesday 17th May 2022
Trap Bar DL
bar x 10 61kg x 9 81kg x 8 101kg x 7 121kg x 6 131kg x 5 141kg x 4 151kg x 3 161kg x 2 176kg x 1
Fine, but knee tight
Flat B-bell Press
bar x 20 30kg x 15 40kg x 12 50kg x 3 53kg, 63kg, 73kg x 5
Wide grip pullups
4 x 4
good
- Good
|
|
|
Post by peterako on May 25, 2022 4:38:39 GMT -5
Good session with the Physio yesterday. Very reassured and can press on....
Squat
bar x 10 30kg x 9 50kg x 9 70kg x 8 90kg x 6 110kg x 3 130kg x 3 50kg x 10
- Excellent! Very deep and controlled
Chin-ups
3 x 6 (last set tough)
Seated mid grip B-Bell OHP
bar x 20 20kg x 12 30kg x 8 40kg x 6
good
- Nice.
|
|
|
Post by peterako on May 27, 2022 3:05:21 GMT -5
Physio now has some more plyo, now heading for 70mins...... but progress is good.
Thursday 26th May 2022
Flat B'bell Press
bar x 20 30kg x 12 40kg x 8 50kg x 3 55kg, 65kg, 75kg x 5 80kg x 3
Will try and progress weight, slowly, to protect joints.
Wide Grip pull-ups
3 x 4
last set a bit tough, just tired.
|
|
|
Post by peterako on Jun 1, 2022 8:21:17 GMT -5
Torn between how to start loading again....
Tuesday 31st May 2022
Squat
15kg x 10 35kg x 9 55kg x 9 75kg x 8 95kg x 8 115kg x 3 135kg x 3 55kg x 10
Good
Chin-ups
3 x 6
1st 2 sets good, only last 2 reps a bit weak/sloppy
Seated B'bell OHP, Mid wide
bar x 20 20kg x 12 30kg x 8 40kg x 6
- Great squatting, less fear and great form (all except 2nd rep of 135kg which was sloppy, all else great).
|
|
|
Post by peterako on Jun 8, 2022 7:18:53 GMT -5
Had a tough weekend. Middle child away for the first time etc. So sleep poor. Also on my feet for too long Friday - Monday and knees very tight....not going into this w/o with much ambition... Tuesday 7th June 2022Squat20kg x 10 40kg x 9 60kg x 9 80kg x 8 100kg x 6 120kg x 3 140kg x 2 (could have pushed 3 but wanted form to stay great) 140kg x 1 60kg x 10 Chinups3 x 6 - Better, again, than last week Seated B'bell OHP Mid-wide15kg x 20 25kg x 12 35kg x 8 45kg x 3 - Form v good. - So much better than expected. Knee still stiff, but loosened up a bit. No other pain. Squats are great.
|
|
|
Post by peterako on Jun 16, 2022 6:53:11 GMT -5
Very special day, trained with my eldest child who is back for a brief visit Tuesday 14th June 2022Squat25kg x 10 45kg x 9 65kg x 9 85kg x 8 105kg x 6 125kg x 3 All great 145kg x 3 Also very good 65kg x 10 Great )But may reduce load for a week or two from next week Chin-ups3 x 6 Tough Seated B'Bell OHP - Mid wide15kg x 20 25kg x 12 35kg x 8 45kg x 3 Fine - All good
|
|
|
Post by peterako on Jun 23, 2022 7:41:24 GMT -5
Light/recovery week Tuesday 21st June 2022Front Squatbar x 10 30kg x 8 50kg x 6 70kg x 4 90kg x 2 First time for a while and all nice. Flat B'bell Pressbar x 20 30kg x 15 40kg x 12 50kg, 60kg, 70kg x 5 All good Wide grip Pull-ups6 - Good My physio looks like this at the moment, more like a workout Too much to do all twice a week, so I do full one day and plyos only the other day # | Exercise | Day | 1 | Kneeling Band Glute work | 1 | 2 | Spanish Squat (with weight) | 1 | 3 | Single Leg Extension Hold then reps | 1 | 4 | Single Leg Steps/Squats (13" at moment) | 1 | 5 | Single Leg lying Band Leg Curl | 1 | 6 | Single Leg Bridge Calf Raised holds | 1 | 7 | Band Crab walks to failure | 1 | 8 | Single Leg Controlled hop/lands | 1, 2 | 9 | Box Jumps, silent land | 1, 2 | 10 | Box drops, silent land | 1, 2 | 11 | Wobble Pad, Single Leg RDLs with twist Hops | 1, 2 | 12 | Single Leg Controlled hop/lands | 1, 2 | 13 | On toes, Calf jumps for time | 1, 2 | 14 | Abductor sqeezes at two focussed pain points | 1, 2 |
|
|
|
Post by peterako on Jun 29, 2022 7:06:00 GMT -5
Tuesday 28th June 2022
Squat
20kg x 10 40kg x 9 60kg x 9 80kg x 8 100kg x 6 120kg x 3 140kg x 3 60kg x 10
May have too much forward lean on 140s but, overall, good.
Wide Grip Pull-ups
3 x 4
Seated B'bell OHP - mid wide
15kg x 20 25kg x 12 35kg x 8 45kg x 3
- All good
|
|
|
Post by peterako on Jul 6, 2022 11:52:16 GMT -5
6th July 2022
Squat
25kg x 10 45kg x 9 65kg x 9 85kg x 8 105kg x 6 125kg x 3 145kg x 3 65kg x 10
V. Good, better than last 145kg series. And better than last week too.
Chin-ups
3 x 5
- Stopped there as son wanted gym....unlike my daughter he will not train with me around........
|
|
|
Post by peterako on Jul 25, 2022 3:41:17 GMT -5
Tuesday 12th July 2022
Squat
30kg x 10 50kg x 9 70kg x 9 90kg x 8 110kg x 6 130kg x 3 150kg x 3 70kg x 10
All very good
Chin-ups
3 x 6
- Good.
Unlike my eldest daughter, my son does not want to train with me, so I had to exit the gym at that.....
|
|
|
Post by peterako on Jul 25, 2022 3:44:55 GMT -5
Friday 15th July 2022
Flat B'bell Press
bar x 20 30kg x 15 40kg x 12 50kg x 3 65kg, 75kg, 85kg x 3
Wide Grip Pull-up
3 x 4
Seated B'bell OHP, mid-wide
15kg x 10 25kg x 8 35kg x 6 45kg x 4
Under bar, feet up, hanging rows
x 15
- good
|
|
|
Post by peterako on Jul 25, 2022 3:48:37 GMT -5
Wednesday 20th July 2022
Delayed as was on Inis Mór Monday. LOTS of cycling and tough walking. Body sore....
Squat
35kg x 10 55kg x 9 75kg x 9 95kg x 8 115kg x 6 all great
135kg x 1 160kg x 1 130kg x 2 - form going
50kg x 15
Chin-ups
3 x 6
- Fine, but body really too tired for this today.
|
|
|
Post by peterako on Jul 28, 2022 6:48:11 GMT -5
Tuesday 26th July 2022
Front Squat
bar x 10 30kg x 8 50kg x 6 70kg x 4 90kg x 2 100kg x 1
All good except one rep at 90kg where I had hip shift.
Chin-ups
x10
- Nuff for a light week.
|
|
|
Post by peterako on Aug 3, 2022 5:32:40 GMT -5
Twisted both my ankles recently which has caused some other problems. Was at physio today, arrived sore and left very sore. So very easy session to maintain discipline.
Tuesday 3rd August 2022
Squat
bar x 10 30kg x 10 50kg x 20
Bulgarian Split Squats
BW, 3 x 5 (per leg)
Chinups
3 x 5
- Nuff.
|
|