Monday Jan 14
TRAINING Mad Waves 6B
all weights in kilograms
DYNAMIC STRETCHING
1 windmill x 10 each side
2 quick ham & calf stretch x10
3 Frankensteins x10
4 torso stretching x 5 for each (cat/camel)
5 knee pushup x10
6 Russian twist w 5kg disk x10 each side (much easier than a ball)
7 lateral lunge x10 each side
8 walking lunge in reverse x10 each side
9 prisoner squat x15
10 Swiss leg curl x12
MAD WAVES
A1
front squat (cleaned the weights up to 35kg but missed the 40kg)
WU: 25x2 – (cleaned 28kg) - 30x3 – 35x3– 40x3
52,5x3
65x1
52,5x4
67,5x1
PR for weight
55x4
Hmm got scared too about the heavy weight and am not sure if I broke parallel on the 67,5kg. Got to try again next time. And NOT be scared of cleaning so much weight as well as wait a bit longer.
[s]A2
deadlift [/s]
Not this week.
ASSISTANCE LIFTS
B1
pull throughs
26,3x13-15: PR for reps
Am getting the hang of this one too.
Didn’t feel like doing more auxiliary exercises. Even a 10kg dumbbell, that I’d wanted to use for step-ups felt heavy and the slightly lower ‘bench pressing station’ bench was occupied, so did pull throughs instead (was supposed to do Smith lunges and step ups today).
ODD EXERCISES
Excercises You've Never Tried Before #10
C1
One Leg Goodmorning
Description: As if normal good mornings weren't challenging enough, now we have a one-legged version from Coach John Davies! This is a great hamstring and posterior chain exercise.
Stand on your right leg with your left leg extended back and parallel to the ground. If needed, maintain balance by holding on to something. Hold a dumbbell or plate with your right hand to the outside of your right foot. Rise up by pulling hard on the hamstring and stand perfectly upright.
Don't forget to do the other leg or you'll walk funny. Also, don't drop the weight on the dog or we'll sick those wacky PETA folks on you
Practice: 10x6 / 15x 6 – 3, did 2 sets while holding on to the bb in the bench station and then the 3rd set while standing free.
Opinion: Giving it a miss: you're more occupied with stabilizing yourself than with actually doing the GM.
D1
The Iso 1-leg Squat
Description: This is an evil exercise. Why? Because a Canadian came up with it, and as we all know, Canadians are evil.
Okay, we're just kidding about Canadians being evil, but this Christian Thibaudeau movement will kick your butt! Place your back leg on an elevated object and bring the front leg forward as shown. Bend your front leg at the knee so that the upper leg is close to parallel with the floor and the knee in line with the front foot. Your trunk should be kept upright with hands on your hips.
The objective is to hold that position for 60 seconds per leg. If you can handle that length of time, you can hold a dumbbell in your hands to make it even harder.
Thibaudeau recommends you use this exercise as part of a superset with a basic quadriceps movement. Just make sure to do the heavy basic exercise first.
Practice: BW x 20-25 s hold for each leg (just counting/forgot to use the stopwatch) .
Opinion: Neutral: good stability exercise. Felt a huge stretch on the quads in the leg that’s on the bench. Don’t know if that’s the intention? Not an exercise I want to incorporate into my regular routine but might use it for stretching/stability.
WO-drink : just a Pepsi Max (ate lotsa carbs already)
General: felt relatively weak and was craving for carbs all day (and unsure why). Didn’t help I’d carried a heavyish box all the way from home to the P.O. (around 6.5kg/14.3lbs) that was too bulky to just carry it the normal way, so I mostly held it close to my chest. I had wished someone had checked my depth on the squats as I didn’t want to go too low, but also not ‘cheat’ by not breaking parallel. Hopefully will feel both bolder & stronger next time.
Training statistics
Volume: 7858 (-2016)
# of sets: 27 (-9) # of reps: 151 (-83) - avg reps/set : 5,6 (-0,9) - kg/rep : 52,0 (+9,7)