finally got a workout in
Physio
Single leg calf raise:
BWx3x10
Leg press single leg calf raise:
50x3x10
Bench:
60x5
80x5
100x3
110x1
120x1
Drop set:
125x4+105x6+90x6+80x4+60x6
Leg press:
100x10
130x10
160x10
190x10
V grip pull-ups:
BWx3x10
Standing leg curls:
17.5x3x10
Cable lateral raise:
20x2x10
Got a short training session in
Physio
Single leg calf raises 3x10
Leg press single leg calf raise:
50x3x10
Super squat:
80x8
120x8
160x8
200x8
240x8
Drop set:
280x8+240x2+200x6+120x6
Had to go after this set
Took a week and a half off because back was sore and I dealt with the house renovations and didn’t want to push when I don’t have to.
Physio
Bench:
60x2x8
100x3
110x4x5
V grip pull-ups:
BWx4x8
Seated DB OHP:
22x2x15
Leg press:
70x10
110x10
150x10
190x10 - not the best ROM but felt fine
Standing leg curls:
17.5x3x10
Jefferson curls:
20x2x10
Yeah I think officially it’s a small tweak in my back from last time I squatted. Time to slowly rebuild again, doesn’t feel like it should take too long to get back to where I was a couple of weeks ago.
W6D1:
Physio
Bench:
60x2x5
100x3
120x5x7 - RPE10. Happy with how this went.
Super set with bodyweight single leg calf raise 3x10
Leg press calf raise:
50x3x8
Neutral grip pull-ups:
BWx3-4x10
W5D3:
Bench:
70x5
100x3
120x1
130x1
140x2
145x1
150x1F - slippery floor. Felt like if I had cleaned it beforehand 150 would go up
Box squat to 37cm:
70x10
100x10
120x10
140x10
W5D2:
Physio
Assisted single leg calf raise:
12.5x3x12
Leg press single leg calf raise:
40x3x12
Super squat machine:
80x8
120x8
160x8
200x8
240x8
280x8
300x8 - huge PR.
160x13 - constant tensions 2/3 reps. Didn’t really like it tbh.
Singlen leg lying leg curls:
25x2x8 - when I started Physio I was barely able to get some reps with half this weight. Progress is progressing.
W5D1:
Assisted single leg calf raise:
13.5x3x12
Single leg leg press calf raise:
40x3x12
Physio
Bench:
60x6
80x5
100x3
115x5x8
Neutral grip chin-ups:
BWx3-4x10
Standing leg curls:
20x3x10
Single leg KB RDL:
20x3x8
W4D3:
Got a quick workout while car was in the shop.
40cm box squat:
60x10
100x10
120x10
140x10
Bench:
65x8
100x3
120x1
132.5x2
122.5x5
122.5x5+100x8 drop set
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
