Garage Gym
(Squat)95x8,115x8,135x8
(OHP)75x8,95x8,105x8
(SLDL)135x12,155x12,175x12
(Tibialis)25,25
(Calf)25
(KOTCalf)25
(StepUp)25,25
(ReverseNordic)10,12,10
(RDeltFly)10x12,12,12
50 mins
I ran yesterday and have a run tomorrow so I wanted to get in my normal WO + knee ability. I considered skipping squats and just doing knee ability, but decided to do both. Run tomorrow could be interesting. This week starts the 2nd block in this 10-week hypertrophy phase so it re-sets and brings volume back down to build again. It’s also a chance to change some exercises. I think the only thing I’m going to change is swapping out incline for OHP. Though I would like to get at least 1 incline session in a week, so I’ll have to see where that might fit. Anyway…
I started with KOT (knees over toes) for 2 mins to warm up my knees/quads, then started with a couple sets of the bar for squats. I just worked up to a set that was a bit challenging. WO called for @RPE 9, but with running and knee program, I’m trying to keep away from RPE 9 on lower body work. Next was OHP. I haven’t done this in quite a while and it’s historically given me trap problems, so I started light and kept RPE at about 8. I can work up from this starting point. I started supersetting the knee ability work during OHP (Tibialis, Calf, StepUps). Then I did SLDL and reverse Nordics. Nordics were good today, probably because my legs were really warmed up. I didn’t use any assistance and on the 3rd set I kept my arms crossed on my chest (increases the difficulty). Finished up with some rear delt fly’s.
Nutrition/Weight:
182.0 this morning.
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