Volume lower;
104.5
5min walk
Step-ups; 1 x10-bw
Hypers: 1 x10-bw
Sit-ups; 1 x10-bw
DL to max; 1 x5-70, 120. 1 x1-170, 220, 250, 270. 250 form was a bit segmented, 270 was fucking sweet though. Twice in a week feels really satisfying.
Back offs, 4x4@75%max; 4 x4-200.
SSB squats, only shoes, clustered triples; 1 x3-82. 6 x3-132. A close stance with the toes outwards, looking in front and not fixating on a given visual reference point seems to be best for my knee and generally staying upright and balanced. 5kg bump next week.
SG axle hypers, 50deg, #6, versa’s; 4 x12-100. Hit RIR0 on the final rep of set 4.
Sit-ups, plate behind head; 4 x8-bw+25kg.
Supersetted.
Belt squats, wide, volume; 3 x15-75. Seems sensible to have some degree of wide stance leg and hip work, and narrow stance was too much on the knee.
SG bent over rows, DL stance, volume, versa’s; 3 x15-70. Holding a fully tucked and rounded, static position. These felt great.
Supersetted. Going to take sets to 20 reps and then back down to 15 with each load bump and work back up to 20 etc.
GPP step-ups, high box+2, oly shoes; 6 x10-bw. I loaded the vest beforehand but was absolutely fucked from the volume so far, so increased ROM instead. SSB split squats tomorrow will get a load bump, and I’ll add the vest on Monday.
Fantastic session, lots of reaffirmation about the structure and exercise selections. Now it’s just a matter of continuing to progress through consistency.
Daily walks
1 x30min
Too much weather obstruction
Lunchtime
45deg Nordic’s, #3, 35deg; 5 x10-bw. Not quite the real deal but getting there. I have some ideas to make them harder and closer to parallel before taking the plunge. This might be a game changer for knee-end hamstring strength and in general.