2021.11.9
88,1 kg
Morning — Round 1, Week 2, Day 2: Leg/core ladders
Warm-up
7,5-minute timer per exercise
Alternating back lunges with 1- to 3-sec pause at bottom
1.6 + . . . + 7.6 + timer expired (28 each side). Shortened pause at bottom (which was longer than prescribed) to increase reps.
Alternating 1-legged RDLs
1 + . . . + 10 + timer expired (55 each side). Cut rest periods short.
Toyotas with 1- to 3-sec pause at bottom
1.6 + . . . + 8.6 + 7.6 + . . . + 5.6 + timer expired (54). Gradual improvement in ROM. Fewer reps because of longer pause at bottom.
Hyperextensions with arms at sides, 3-sec hold at top
1.6 + . . . + 9.6 + 8.6 + timer expired (53). Added a set over last time.
5 minutes of thoracic stretching
Afternoon: PLP
For P & P always explosive up, 1-2-sec pause, 6-sec eccentric; for L always 6-sec pause at bottom each side
Day 14: Pronated grip: 7 + 6 + 5 + 4 + 4 (26)
5 minutes of thoracic stretching
This went better than yesterday. Amazing what a difference the right amount of extra carbs can make at lunch.