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Post by peterako on Jan 30, 2023 4:56:31 GMT -5
Tuesday 17th January 2023
Flat B'bell Press
bar x 20 30kg x 15 40kg x 12 50kg, 60kg, 70kg x 5 better than a last week 50kg x 6
Wide grip Pull-ups
3 x 3 tough
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Post by peterako on Jan 30, 2023 4:57:58 GMT -5
Thursday 19th Jan 2023
Squats
1 1/2 reps - bar (10kg), 30kg, 50kg, 70kg x 6 pause - 90kg, 100kg x 3 regular - 100kg x 8
Good, easy, controlled. Some left knee (joint) pain.
Nordic Hamstring Curls
3 x 6
Good
Single Leg, with static hold at start, Leg Extensions
+6kg - 30" hold, 3 x 15
Chinups
3 x 4
Single leg calf raise - negatives
2 x 15
- Good
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Post by peterako on Feb 1, 2023 7:28:38 GMT -5
Week off last week. Knee a bit sore from walking with my (elderly) Mother on weekend! The walked me into the ground Tuesday 31st January 2023Squat1 1/2s: Bar, 30kg, 50kg, 70kg x 6 Pause: 90kg, 100kg x 3 103kg x 8 Good Nordic Curls3 x 6 Single leg extension with hold at start20" hold, 12kg, 2 x 12 6kg x 12 Chinups3 x 4 Calves- All good.
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Post by peterako on Feb 10, 2023 4:23:36 GMT -5
Saturday 4th February 2023
Physio then
Flat B'bell Press
bar x 20 30kg x 15 40kg x 12 50kg, 60kg, 70kg x 5 80kg x 1 50kg x 8
All good
Wide grip pull-ups
3 x 3
- Nice enough
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Post by peterako on Feb 10, 2023 5:13:48 GMT -5
Tuesday 7th February 2023Squats1 1/2s - bar, 30kg, 50kg, 70kg x 6 pause - 90kg, 100kg x 3 103kg (225lbs) x 9 very good Good glute med. activation Nordic Curls3 x 6 good Single leg extension30" hold + 3 x 12, 12kg Chinups3 x 4 good Calves etc. - Very Good
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Post by peterako on Feb 10, 2023 5:17:14 GMT -5
Thursday 9th February 2023
Physio
Flat Barbell Press
bar x 20 30kg x 15 40kg x 12 50kg, 60kg, 70kg x 5 80kg x 2
Pull-ups
3 x 4 (last rep questionable)
Calves, bridge and negs, hips etc.
- Fine
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Post by peterako on Feb 13, 2023 7:38:30 GMT -5
Sunday 12th February 2023
Squats
1 1/2s - bar, 30kg, 50kg, 70kg x 6 Pause - 90kg, 100kg x 3 103kg (225lbs) x 10
Good
Nordic Curls
3 x 6
great
Single Leg Extension - hold then reps
30" hold, 12kg - 3 x 12
Good
Chinups
3 x 4
Calves (negs), Crabs etc
- Good.
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Post by peterako on Feb 27, 2023 5:19:26 GMT -5
Knees so sore from walking my legs off in Budapest.....and RyanAir did their usual job on my hips ..... Sore all over....
Saturday 25th February 2023
Squat
1 1/2s bar, 30kg, 50kg, 70kg x 6 pause 90kg, 100kg x 3 103kg x 6 123kg x 3 143kg (315lbs) x 1
All good, sore but good.
The 1 1/2s and Pauses are working well for form and conncentration.
Nordic Curls
3 x 6
Single leg extensions
30" hold, 3 x 12 12kg
Chinups
4 x 3
Single leg Calf raise negatives
3 x 15
Some crabs, hip mobility, flexibility etc., and should pre/rehab.
- Overall good. But right patella tendon a bit sore next day. Possibly due to the solid bash I gavemy knee on a very solid chair on my patella on Saturday morning.
143kg felt good. Taking it easy.
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Post by peterako on Apr 5, 2023 3:58:23 GMT -5
April - May 2023
At Physio for a tear so will be absent from the logs for April/May.
Still doing lots, but not lots of weights as per above programs. Mainly physio and other rehab/prehab.
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Post by peterako on May 3, 2023 4:58:04 GMT -5
Saturday 22nd April 2023 - allowed to Squat again.....
Squat
bar x 10 20kg - 1st rep staggered lift - 5 x 5
Front Squat
bar - 3 x 5
Then some physio
- Good and good the days after.
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Post by peterako on May 3, 2023 5:00:19 GMT -5
Wednesday 26th April 2023
Squat
bar x 10 30kg - 1st rep staggered lift - 5 x 5
Pinch in left knee on one rep - Ow...
Front Squat
20kg - 3 x 5
Then some physio
- OK except for the pinch - some bad sore for a few days...
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Post by peterako on May 3, 2023 5:01:29 GMT -5
Tuesday 2nd May 2023
Squat
bar x 10 30kg - 1st rep staggered lift - 5 x 5
Better.
Front Squat
30kg - 3 x 5
- Good. So far so good next day
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Post by peterako on Jun 12, 2023 2:49:53 GMT -5
Sunday 7th May 2023
Deadlift
50kg x 10 70kg x 9 80kg x 8 90kg x 7 100kg x 6 110kg x 5 120kg x 4 130kg x 3
Flat B'bell Press
bar x 20, 30khg x 15, 40kg x 12, 50kg x 3 55kg, 65kg x 5 85kg x 1 80kg x 1
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Post by peterako on Jul 26, 2023 2:38:23 GMT -5
Tuesday 24th May 2023
Squats
bar x 10 30kg - 1st rep slow, with pause at bottom, and 5 pauses on ascent + 4 reps 40kg, 4 x 5
Front Squat
30kg, 3 x 5
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Post by peterako on Jul 26, 2023 2:40:21 GMT -5
Friday 26th May 2023
Plyos then
Flat B'bell Press
bar x 20, 30kg x 15, 40kg x 12 50kg, 60kg, 70kg x 5
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