Total time 47:45
SLS 0:00- 9:00 ouch!
SLS/SE2: 5x30s
Static Single Leg Squat
*balance a bit tricky
5r SLS/SE2-iM for each work set
Increased time from 20 to 30, so don't be shocked if time is increased.
Single Leg Bridge Curl
Jefferson Curls 10:30 - 15:30
95 x 5 x 5
Hamstring Curl 16:35 - 23:45
Warm-up 90 x 12
130 x 8
130 x 8
115 x 10
115 x 12 broken set with a few breaths after 6 before finishing.
Constant tension, no jerking or pulling. Form perfect in every rep
Calf Raises 24:30 - 31:30
145 x 10 per position
145 x 10 per position
145 x 10 per position
Dropped weight from 175 to 145 to focus more on shortening the muscle to the max, rather than pumping out reps. I think there's an inch or two of gold that you're not mining.
This sucks!!! I almost quit 4 times. Keep this weight for a while. Form is everything.
SL 32:00 - 40:45
SL/PE6: 5x10r (mastery)
Circling Arch Ups
5r SL/PE6-iM for each work set
Outside Inside Outside Backs (doing 6-3 in each direction)
MN 41:45 - 47:45
MN/PE5: 4x5r
1/2 Hanging Leg Lifts
Go to 5 sets next week
1r MN/PE5-iM for each work set
Vertical Pike Walk
Good pace. About 5 min slower than last week's, but bumped SLS and SL to mastery progression. Plus, feeling pretty lethargic from the Florida trip. Good benchmark to work off for a week or two before moving to next progressions.
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