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Post by peterako on Jul 26, 2023 2:41:29 GMT -5
Sunday 28th May 2023
Deadlift
30kg x 10 50kg x 10 70kg x 8 90kg x 6 110kg x 4 130kg x 3 140kg x 3
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Post by peterako on Jul 26, 2023 2:43:08 GMT -5
Monday 29th May 2023
Squats
bar x 10 30kg - 1st rep slow, with pause at bottom, and 5 pauses on ascent + 4 reps 50kg, 5 x same as above
Front Squat
40kg, 3 x 5
Lying Band Hamstring Curls 3 x 12 per leg
Single leg Calf raise negatives 3 x 15
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Post by peterako on Jul 26, 2023 2:44:45 GMT -5
Bucharest - World Class Gym - nice....
Monday 5th June 2023
Squats
20kg x 10 30kg - 1st rep slow, with pause at bottom, and 5 pauses on ascent + 4 reps 40kg - same 50kg - same 60kg - same
Front Squat
40kg, 3 x 5
- Good
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Post by peterako on Jul 26, 2023 2:46:39 GMT -5
(Still in Bucharest)
Monday 12th June 2023
Deadlift
Bar x 12 (20kg Bar) 60kg x 12 80kg x 10 100kg x 8 120kg x 6 130kg x 3 140kg x 3 150kg x 3
Then some Plyos
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Post by peterako on Jul 26, 2023 2:50:10 GMT -5
(Just Home again)
Saturday 17th June 2023
Squats
bar x 10 30kg - 1st rep slow, with pause at bottom, and 5 pauses on ascent + 4 reps 50kg - same 70kg - 4 x same
Front Squat
50kg, 3 x 5
Single leg extension
12kg, 3 x 12 (30s hold at 17 degrees first)
Lying band hamstring Curls
3 x 12
D'bell Row
20kg, 3 x 8
Negative Calf raises single leg
3 x 15
- Good
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Post by peterako on Jul 26, 2023 4:52:34 GMT -5
18th June 2023
Flat B'bell Press
bar x 20, 30kg x 15, 40kg x 12, 50kg x 3 55kg, 65kg x 5 75kg x 4 50kg x 10
Chin-ups
3 x 4
Single Leg Extension
6kg, 17 deg, 45 ddeg, 30s, 15s - 3 x 20
Single leg static hold Ham curl 30s 17 deg
x 3 sets
Some neck exercises.
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Post by peterako on Jul 26, 2023 4:57:12 GMT -5
Saturday 24th June 2023Squatsbar x 10 30kg - 1st rep slow, with pause at bottom, and 5 pauses on ascent + 4 reps 50kg - same 80kg - 3 x same 90kg single to test - good/easy Front Squat50kg, 3 x 5 Great squats Single leg extension 10kg, 3 x 12 (30s hold at 17 degrees first) Lying band hamstring Curls3 x 12 D'bell Row25kg, 3 x 8 Negative Calf raises single leg2 x 15 - Great
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Post by peterako on Jul 26, 2023 4:59:47 GMT -5
Sunday 25th June 2023
Flat B'Bell Press
bar x 20, 30kg x 15, 40kg x 12, 50kg x 3 55kg, 65kg x 5 75kg x 4 55kg x10
Chin-ups
3 x 4
Single leg leg extension 30s 17 deg and 15s 45 deg holds then reps
3 x 12
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Post by peterako on Jul 26, 2023 5:16:39 GMT -5
Wednesday 28th June 2023
Squats
20kg x 10 50kg - 1st rep slow, with pause at bottom, and 5 pauses on ascent + 4 reps 70kg - same 80kg - same 90kg - 3 x same
Front Squat
60kg x 5, 50kg x 5
Negative Calf raises single leg
3 x 15
D'bell Row
28kg, 3 x 8
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Post by peterako on Jul 26, 2023 5:19:25 GMT -5
Saturday 1st July 2023
Plyos then
Flat B'bell press
bar x 20, 30kg x 15, 40kg x 12, 50kg x 3 60kg, 70kg x 5 70kg x 3 50kg x 3 form going
Seated L-fly
2,5kg, 3 x 12
Some aux wok like copenhagens.
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Post by peterako on Jul 26, 2023 5:22:58 GMT -5
Wednesday 5th July 2023
Squats
20kg x 10 50kg - 1st rep slow, with pause at bottom, and 5 pauses on ascent + 4 reps 70kg - same 90kg - same 100kg - 2 x same 90kg - 1 x same
Front Squat
60kg, 2 x 5
Single leg extension
10kg, 3 x 12 (30s hold at 17 degrees first)
Lying band hamstring Curls
3 x 12
D'bell Row
30kg, 2 x 8
- Great
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Post by peterako on Jul 26, 2023 5:23:25 GMT -5
Week off 6th - 17th July
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Post by peterako on Jul 26, 2023 5:26:34 GMT -5
Tuesday 18th July 2023
Squats
20kg x 10 50kg - 1st rep slow, with pause at bottom, and 5 pauses on ascent + 4 reps 70kg - same 90kg - same 100kg - same 100kg single 1st rep only. 100kg x 5 90kg - 1 x same
Front Squat
50kg, 3 x 5
Single leg extension
10kg, 3 x 12 (30s hold at 17 degrees first)
Chin-ups
3 x 4
Lying band hamstring Curls
3 x 12
Seated calf raises
50kg, 3 x 25
Generally good
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Post by peterako on Jul 26, 2023 5:28:22 GMT -5
Wednesday 19th July 2023
Flat B'bell Press
bar x 20, 30kg x 15, 40kg x 12 50kg, 60kg 70kg x 5
D'bell Row
20kg, 3 x 10
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Post by peterako on Jul 26, 2023 5:31:12 GMT -5
Tuesday 25th July 2023
Squats
20kg x 10 50kg - 1st rep slow, with pause at bottom, and 5 pauses on ascent + 4 reps 70kg - same 90kg - same 100kg - same 110kg - same 90kg - same
Front Squat
50kg, 3 x 5
Single leg extension
10kg, 3 x 12 (30s hold at 17 degrees first)
Lying static hamstring hold 17 deg, 30s
x 3 - good
Chin-ups
3 x 4
Single Leg calf rasie 2" block
25 per leg
Generally good. Some tenderness after on outer mid patella (left)
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