W1D3:
Physio
Assisted single leg standing calf raises:
52x2x12
45x2x12
38x12
Standing leg curls:
13.75x12
15x12
16.25x12
50cm box squat:
60x10
80x10
100x3x10 - switching to high box because of my strength imbalances.
Cable wood chops:
38x12
45x2x12
Plank:
1x2min
W1D2:
Physio
Assisted standing single leg calf raise:
56.5x12
50x4x12
Bench:
60x5
80x5
100x3
115x1
125x2x4 - expected it to be a little easier after hitting 122.5x3 para but it is what it is.
105x3x8
Lat pulldowns:
72x3x10
High incline DB press:
30x10
30x8
Decline DB pullover:
34x2x10
W1D1:
Physio
Single leg assisted calf raises:
I was doing these as part of the physio but I want to start writing it down to better measure progress.
59x3x12
52x2x12
Tempo Pause Squat:
70x2x10
80x2x10 - back still feels tender with these so not rushing to put more weight on the bar fast.
Tempo deadlift:
50x2x10
60x10 - doing these with smaller plates without touching the ground.
Single leg RDL:
12x2x8
Standing leg curls:
13.75x3x12
W6D3:
Physio
Incline bench:
60x6
70x4
80x2 - pulled my left pec during these warmups.
40x3x10
Chest supported rows:
120x3x10
DB pullover:
20x8
32x2x8
Cable lateral raises:
26x2x10
Machine rear delt flys:
50x2x10 - this machine is crap
W6D1:
Bench:
Not para but not fully standard. Feet still further away a little, limited arch and not using legs.
60x5
80x5
100x2
110x1
120x1
130x1
135x1
140x1 - decent starting point. Was RPE9-9.5
Physio
Neutral grip pull-ups BWx3x8
W5D4:
Physio
Standing leg curls:
11.25x12
12.5x2x12
Tempo pause squat:
70x4x10 - last set added a band above the knees. Control felt much better than last session and didn’t need to raise my heels, but I still see slight leaning on my left hip.
Cable woodchops:
52x3x10
Plank 3xmin
W5D3:
Physio
Incline:
60x5
70x3
80x2
85x4x8
Chest supported rows:
90x10
130x2x10
130x10+4 lengthen partials
Cable lateral raises:
30x10
Drop set:
30x10+20x8+15x6+10x5
Side leaning rear delt raise:
9x2x12
Overhead DB tricep extensions:
24x3x15
Super set with lying DB curls:
10x3x12
