Saturday March 24
Triple Anti-KISS – 3 week 4
all weights in kilograms
DYNAMIC (NROL) STRETCHING
1 walking lunge with UB twist (5 each side)
2 lateral lunge with opposite hand reach & touch (10 each side)
3 ball bridge /Russian twist (10 each side)
BODY WEIGHT EXERCISES
A1
pushup
BWx 7
A2/B5
pull-up
BWx 2/1-1
WAVE LOADING
A3
Romanian DL
WU: 47,5 x 10
Wave 1 – 2
57,5x8 – 60x8
62,5x7 – 65x7
67,5x6 – 70x6 (last week: 67,5x6)
MEDIUM
A4
good morning
40x14-10 (last week: 37,5x13)
B4
bent over row
47,5x10
45x13 (last week: 45x13)
A5
pull through
13,8x22-19 (last week: 13,8x13-15)
B5
pull up
See A2
A6
plank
Held plank position for 30 counts
Will be training on improving with the plank position first and then back again to renegade rows.
PUMP EXERCISE
A8
single leg extension
12x22/22
B8
single leg curl
12x22/22
When starting with the leg extension, 12 kg felt so ridiculously light that I decided to do it with just one leg. Managed 22 reps both sides, which was hard.
Leg curls were not easy to do for the left leg as the right leg was an obstacle. Wonder whether anyone else tried these single-leg curls before.
ODD EXERCISES
A4
Deadlift Walks
This one is part of Chad Waterbury’s Next Big Three program, but it makes a cool stand-alone exercise as well.
First move the hooks or barbell supports to the front (outside) of a squat cage or power rack. They should be set up just below your knees. A couple of blocks will work, too. Now load up the bar with about 65% of your raw deadlift max and place it in front of the power rack about two full steps away from the supports. Take a shoulder-width stance and use a pronated grip (both palms facing you).
Deadlift the weight as you normally would, then take two steps forward, reset your stance and place the bar on the uprights, hooks or blocks. Release all muscular tension, re-lift the weight, take two steps backwards, reset your stance and lower the weight again. That’s one rep! Without resting, repeat for the desired number of reps. You may then go to the corner and throw up.
45x10 – 5 – 5 – 3
Oops, obviously I hadn’t read the explanation well enough. I’d already done 3 sets of 10-5-5 reps until I realized that the instructions called for just 1 single DL rep each and having you walk back and forth every single time. So, when I finally got that message, I was already too exhausted to do more than 3 reps. After all 7 RDL sets plus 3 deadlift walks is enough to wear out anyone, even with piddly weights of only 45 kg.
I had to be very inventive here as our gym doesn’t have racks. I used 2 benches which had to be placed really close together while using the shorter barbell. Couldn’t use the longer one as I’d have poked the guy next to me in the stomach.
Opinion: positive, but will have to try this one another time again, since being fully exhausted wasn’t helping here.
General
Still marvelling over the tons of extra time I have for casual lifting now I’ve dropped so many exercises. Feels good and comfortable. Also.. makes me feel strong!
Training statistics
Volume: 10032kg
# of sets: 27 - # of reps 235 - avg reps/set : 8,7 (7,6 w/o the pump sets) - kg/rep 42,7 kg