Speed Lower Body Day
1-Box Squats 8x3@70 supersetted with vertical jumps 8x3.
2-Hang Clean to Front Squat 8x3@50
3-Reverse Hypers 3x10
4-Olympic Bar Single Leg Deadlifts 3x10
5g of Creatine taken post session.
Maintenance CV
1-2km row 7:28:4
2-15 mins on cross trainer, HR 165bpm
3-Lower body mobility
Electrolyte drink taken post session.
Upper Body Speed
1-Bench Press 8x3@80kgs
2-Upright Row 3x10@40kgs
3-Reverse Peck Deck 3x10@35kgs
4-Tricep Extensions 3x10@60kgs
12g of HMB taken post training
Lower Body Max Effort
1-Squats-3@60, 3@80, 3@90, 3@100, 3@110, 3@120, 3@130kgs.
2-Step-Ups 4x6@40kgs
3-Russian Hamstring Curls 3x6@bw
4-Towel Single Leg Squats 3x10@bw
5g of Creatine taken post session.
CV Maintenance Session
1kmx4 intervals on the rowing machine with 3 mins rest inbetween @ 1:50 pace.
1-3:39:4
2-3:39:1
3-3:40:2
4-3:40:5
Electrolyte drink taken post session
Max Upper Body Session
1-Bench Press 3@60, 3@80, 3@90, 2@100, 1@105, 1@110, 1@112.5kgs
2-Pull-Ups 5x3@bw+10kgs
3-DB Skull Crushers 3x10@12kgs
5g of Creatine and 7g of HMB taken post session
CV Maintenance
Rowing Session, 1 min on, 1 min off-max distance
1-294m
2-292m
3-289m
4-296m
5-298m
6-291m
7-294m
8-293m
9-293m
10-293m
Electrolyte drink taken post session.
Following video analysis of my squat, I need to address activation of my glutes and control/flexibility of my psoas muscles. This means I will not be squatting heavy at all for next 4 weeks while I correct this postural abnormality. My upper body work will stay the same, and I will included a load more assistance exercises for my glutes/psoas which will be known as PG1, PG2 etc. For detail on these exercises, please enquire, however, I will not be expanding on the abbreviations unless asked due to time constraints.
CV Maintenance Day
20min cycle HR above 140bpm
Followed by PG1, 2 AND 3.
Electrolyte drink taken post session.
Lower Body 1
1-PG 1 3x10
2-PG 2 3x10
3-Squats 10x3@60 activating glutes at bottom of range.
4-Russian Hamstring Curls 3x6@bw
5-PG 3 3x10
5g of Creatine and 7g of HMB taken poste session.
Could you elaborate breifly on your PG assistance workouts? Thanks!
Yea sure…
They consist of lying glute activation leg raises, having a thera band attached to one leg and swinging that leg away from body again activating glute. Also lying on back and lowering knee from a flexed position, thus working on psoas control.
CV Maintenance
Rowing Session 6x2min intervals
1-546m
2-555m
3-573m
4-572m
5-574m
6-575m
Electrolyte drink taken post session
Upper Body Max Effort
1-Heavy Band Bench Press 5x3@60kg+bands
2-Pull-Ups 3x3@bw+15kg
3-Heavy Band Incline DB Press 3x10@12kg+bands
4-Bench Pull 3x10@60kg
5g of Creatine and 7g of HMB taken post session
CV Maintenance Day
20min cycle HR=150bpm
Electrolyte drink taken post session
Lower Body
1-PG 1 3x10
2-Squats 10x3@80kg
3-PG 2 3x10
4-Single Leg Deadlift 3x10@3kg
5-PG 3 3x10
5g of Creatine and 7g of HMB taken post session.
CV Maintenenance Day
1-5km row in 19:48:3
Electrolyte drink taken post session.