Full body session 1 - posterior emphasis
No weigh-in.
10min wake-up walk.
Standing banded abs; 1 x20-IE blue band.
DL to max, medium-V KK stance; 1 x5-70, 120, 170. 1 x1-220 (hook), 220, 250@8speed, 270@9.5speed. 250 was great, 270 needed 2 attempts. Definitely a lot more hamstring and adductor load. Not quite as springy as closer-V but also feels a bit easier on outer hips for now.
Back off singles, hook, 10mins; 6 x1-240. All reps moving well. Noticed towards the end that as the bar starts to touch the thighs near lock out, my hook was a little weak. Just need some more practice on holding it all the way through.
Larsen press, index on rings; 1 x10-70. 1 x2-100@RIR6+, 110@RIR3.5, 120@RIR1.
Mental reminder to stop tracking the bar as it descends. It’s costing me a good touch.
Zercher SQ, sleeves; 1 x3–120@RIR5, 140@RIR2. PSOAS aggravation from two weeks ago was slightly sensitive/‘aware’, so took these carefully. Third set back in for the next session.
Pendlays; 2 x5-120, 140
RDLs, beltless; 1 x8-170@RIR2.
Nordic negatives; 2 x10-bw.
Suspended-hold sit-ups; 2 x10-bw.
Supersetted.
Daily walks
No weigh-in.
10min wake-up walk.
Standing banded abs; 1 x20-IE blue band.
DL to max, medium-V KK stance; 1 x5-70, 120, 170. 1 x1-220 (hook), 220, 250@8speed, 270@9.5speed. 250 was great, 270 needed 2 attempts. Definitely a lot more hamstring and adductor load. Not quite as springy as closer-V but also feels a bit easier on outer hips for now.
Back off singles, hook, 10mins; 6 x1-240. All reps moving well. Noticed towards the end that as the bar starts to touch the thighs near lock out, my hook was a little weak. Just need some more practice on holding it all the way through.
Larsen press, index on rings; 1 x10-70. 1 x2-100@RIR6+, 110@RIR3.5, 120@RIR1.
Mental reminder to stop tracking the bar as it descends. It’s costing me a good touch.
Zercher SQ, sleeves; 1 x3–120@RIR5, 140@RIR2. PSOAS aggravation from two weeks ago was slightly sensitive/‘aware’, so took these carefully. Third set back in for the next session.
Pendlays; 2 x5-120, 140
RDLs, beltless; 1 x8-170@RIR2.
Nordic negatives; 2 x10-bw.
Suspended-hold sit-ups; 2 x10-bw.
Supersetted.
Daily walks
Last edited: