she was not there
I don’t workout on regular days, changes every week
workout that day
Monday 8th November - General Workout - Week 8 - Day 2 - Lower Body 1 - Afternoon DELOAD
Well I should have read the signs and did this workout tommorrow.
Sore upper body and residual CNS fatigue made the Powercleans really crappy. Squats were OK though, but it’s usually speed-strength stuff that suffers first from mild CNS fatigue.
Rest - 30secs alternating between each exercise. 1min between pairs.
Back Extensions x8, +10lbs x8
Incline situps with Russian twists to each side at the top - arms held outstretched x8, +10lbs x8
Low ankle jumps - 1x10secs, 1x15secs
Med ankle Jumps - 2x10secs
Hang Power Clean from Pause
Warmups - A few sets with the bar doing hang powercleans, and split/power jerks,
Powerclean + 3 HangPowerclean 89lbs, 109lbs, 119lbs
Hnag Powercleans - 155lbs x2
Rest - 2 mins
Lower to top of the knee, 3 sec pause, then explode
Powercleans - 175lbs x2
5 Mid thigh Hang powersnatches with the bar
Only just made these, pretty crappy form. Just wasn’t feeling in the groove - signs of mild CNS fatigue from yesterday. Plus sore and stiff upper bopdy muscles don’t help.
Full Olympic Back Squats - RAW in Oly Shoes
Warmup sets - resting 2mins
Bar x8, 95lbs x5, 135lbs x5, 185lbs x5, 225lbs x5
Tempo 10X0 rest - 3.5 mins
Squats didn’t feel too bad, warmups set felt ok, so that told me my legs were ready to go. Erectors were a bit tight until the main worksets, strange
325 felt good, I didn’t feel freaked out at all, probbaly because I didn’t face the mirror
2nd rep of each set slowed a lot at the sticking point, but I was not too bothered by it. Form on 2nd set was a bit iffy.
Bits and Pieces
rest - 1min
Bulgarian Split Squats
Tempo 20X0 +44lbs in dumbells 1x10 each leg.
Explosive GluteHam Raise on Incline Situp Board
Tempo 20X0 x6 - using hand to help
Bent Knee Supported Hanging side to side Pelvic twists
Tempo 1010 x10 each side
Basicly I hold my knees up at the top of a bent knee leg raise and then rotate my feet upwards to each side
Tempo 1010 BW x12
Then layed over a swiss ball face down to stetch out the erectors and open up the spine =- felt good