Saturday March 17
TRAINING Triple Anti-KISS – 3 week 3
all weights in kilograms
DYNAMIC (NROL) STRETCHING
1 Walking lunge with upper-body twist 5 each side
2 lateral lunge with opposite-hand reach and touch 6 each side
3 quick & dirty version of inchworm, just squat down and then rise up with hands on floor, fastest way to stretch hams : about 6 reps
4 ball bridge / Russian twist 6 each side
WAVE LOADING
A1
Romanian DL
WU: 45 x9
Wave 1 – 2
55x8 –57.5x8
60x7 – 62.5x7
65x6 – 67.5x6 (last week 65x7)
As always wondering about proper form, viz isn’t it too much a SLDL.
MEDIUM
A2
good morning
37,5x13 (last week: 37,5x12)
35x14
B2
Yates row
45x13 (last week: 45x15)
Confused more about form than ever, was told I should do this with wide grip, but I always saw them done with elbows near the body, so keep doing this, despite being told that this is too much a ‘cheat’ lift.
A3
pull through
13,8x13-15 (last week 11,3x17-20)
Exercise is getting easier.
B3
pull up
BWx1-1
Not even trying to do more than just 1 rep, 2 would’ve been too much
A4
renegade row
BW+4kg db x 12/11
Funny how quickly one fatigues here. Had first thought to skip abs in the future but won’t do this, though leave it at just 1 set
ODD EXERCISES
A5
Zercher goodmorning
Zerchers are in fact sort of a hybrid good morning where instead of putting the bar on your back, you cradle it in the crooks of your arms.
Arrange the hooks on a power rack about chest high. Rack an Olympic bar on the hooks. Approach the bar and pick it up by cradling it in your arms. Hold the bar tight against your body by placing one hand against your upper chest and then grabbing onto that hand with the other.
Assume a wide stance and with the knees slightly bent, bend forward at the waist until your elbows scrape your inner thighs (remember to hold the bar against your chest tightly!). Coming out of the movement is basically a hip thrust, i.e., you explode your hips forward. This movement will bring you back to the start position.
While a standard Good Morning emphasizes the hamstrings a bit more, the Zerchers are primarily for strengthening hip flexors. However, they do also work the hamstrings, along with the spinal erectors.
If you like, you can start doing this movement with a 25 or 45-pound plate cradled against your chest instead of the barbell, which requires more concentration and is a little bit more brutal on the skin on the inner elbows.
Did this one immediately after the normal good mornings with an easy weight: just the empty bar, by getting my head behind the bar on the bench press station and then cradle it in my arms, get up and do good mornings.
Opinion: negative, why would I want to hurt my elbows and do an exercise like this? Didn’t bother to try it with a disk, thought hat might have been a more decent alternative.
General
Getting used to not having to do cardio, and like I said before already start to fatigue sooner.
Training statistics
Rep index: 231 reps/hr (50min, taking it easy)
Volume: 9768kg
# of sets: 20 - # of reps 193 - avg reps/set : 9,6 - kg/rep 50,7 kg