W4D2:
Physio
Assisted single leg calf raises:
15x3x12
Leg press single leg calf raise:
40x3x12
Super squat machine:
80x8
120x8
160x8
200x8
240x8
260x8
160x20 - this set was just brutal
Single leg seated leg curls:
27x3x12
W4D1:
Physio
Assisted single leg calf raise:
18x3x12
Single leg leg press calf raise:
30x3x12
Bench:
60x2x5
80x5
100x3
112.5x4x8
112.5x11 - wanted to push last set to RPE10.
Neutral grip pullups:
BWx3x10
Frame carry:
100x40m
120x40m
140x40m
160x40m - felt great, started to get pretty hard but back is holding up fine.
Single leg KB RDL:
20x3x8
Cable woodchops:
52x3x10
W3D2:
Physio
Bench:
60x2x5
80x5
100x3
110x5x8
Super squat machine:
40x8
100x8
160x8
220x8
260x7 - knees were perfectly fine with no knee warmup and no knee sleeves. Is it possible the injury just went away on its own? Will need to keep observing. Machine has no spotting system and going for an 8th rep would have been sus.
Single leg assisted calf raise:
25x3x12
Single leg leg press calf raise:
30x3x12
Single leg seated leg curl:
27x3x10
Couldn’t workout in the weekend since my wife was sick. Really need that home gym by now so this crap won’t happen.
W2D2/W3D1:
Physio
single leg assisted calf raise:
25x3x12 - finally feels like I cleaned this weight up properly and could try to go heavier next session
Leg press single leg calf raise:
30x3x12 - also feels like the weight is getting clean.
Bench:
60x6
80x5
100x3
120x1
125x2
115x3x5
Box squat 45cm:
60x8
100x8
120x10
140x10
150x10 - felt really nice. Will lower box height next week.
Standing leg curls:
20x2x11
Neutral grip pull-ups:
BWx3x8 - 1 min rest to get some volume done quickly.
W2D2:
Physio
Assisted single leg calf raise:
25x3x12
Leg press single leg calf raise:
30x3x12
Smith machine belt squat:
Saw this variation and had to try it. Best belt squat set up I ever tried. Convinced me I’m buying a smith machine for my home gym.
49x2x8
89x8
109x8
119x3x8
89x15 - just an awesome pump. Feels so good.
DB incline:
20x10
32x3x10
Rushed back home. Session was good enough.
W1D3:
Forgot the gym closes at 16 and not 17. Remembered it only 15 minutes before closing. Had I known I'd skip physio and do it later at home.
Physio
Single leg assisted calf raise:
25x3x12
Leg press calf raises:
30x3x12
45cm Box squat:
60x10
100x10
120x10
140x10
W1D1 part b:
Neutral grip pullups:
BWx3x10
Frame carry:
60x35m
100x35m
120x35m
140x35m - was able to use a 17-18~m track because I trained in the morning. So much nicer than doing 4 10m back and forth.
Single leg KB RDL:
14x3x8
Cable woodchops:
52x3x10
