10 days until surgery, Monday, 7.1.13
HRV - 93.1, RHR - 60.9
DB Rev. Lunge from deficity - 3x10, 40-60’s
SL Leg Press - 3x6, 150lbs
Prone SL Leg Curl 3010 - 3x6, 65lbs
SL Leg Extension 2020 - 4x10
EMS Max Strength: 4min of 3sec ON/17sec OFF and 4min of 5sec ON/25sec OFF
Quads - 65/55
Hamstrings - 45/35
Glutes - 58/44
9 Days, Tuesday, 7.2.13
HRV - 93.1, RHR - 60.9
A1). Military Press - 5x125, 3x130, 2x140, 5x125, 3x135, 2x145
A2). NG Chins 4012 - 6x5, 10lbs
B1). Semi-supinated Decline DB Press 4010 - 3x10
B2). DB SS 2020 - 3x10
C1). Scott Machine Curl 1010 - 3x12
C2). JM Machine Press 1010 - 3x12
D1). DB Shoulder ext - 2x10
D2). Wrist ext - 2x10
EMS active recovery - 20min all muscle groups
I had a conversation between Giovanni Ciriani, Derek Hansen, and Jimson Lee this week about a problem that I’ve been having with the 8sec contractions in the speedcoach program. During the 8sec maximal contraction w/ EMS, after 5 seconds into the contraction my muscles start to relax and the contraction gets weaker. I do not have this problem when doing the 3sec and 5sec contractions as I feel a very hard contraction throughout the entire duration. I typically have to raise the intensity up, but sometimes even this doesn’t change much. After speaking with these coaches, their explanation was that the muscle is probably getting fatigued too much. Their recommendations were to do more work in the 3-5 second range with EMS. This is what I will indeed start doing and it certainly won’t hurt me because it’s a lot more specific to my sport.