JK vs BigRed
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Yeah so where was I.....
Chucking in a bit of the old 5x5 of the core lifts. Trying to get a bit more weight on the bar.
Mon - BB rows, Tues - Bench, Weds - legs (ok no 5x5 here yet), Thurs - OHP, Friday - deads (hopefully). Each day supplemented with complementary hypertrophy training.
So legs.... knees feeling good. Lots of riding has done it wonders and last week and week before I introduced some basic stuff like leg extensions, hamstring curls, body weight squats etc. Have got hold of some exercises I'm hoping knees will handle that will allow me to build some leg strength and size as legs feel farkin skinny at the moment. Let's see how tomorrow goes.
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Legs this morning.
Did 10mins ride then 4 sets of high rep leg extensions - 40, 40, 30, 30 reps at pretty light weights (23/30kg)
Going easy on weeks but massive focus on stabilization so doing more stuff thats one leg at a time
Bench step ups - 4 sets of 15
Single leg squats (unweighted with back leg on bench and front leg as far out as front as could so knee cant travel forward over toes) - 3 sets of 15
Lunges (again massive stretch so knee cant travel forward) - 3 sets of 15
Stiff leg deads - 3 sets of 15
Calves - 5 sets seated calf raises.Finished with 15mins more on the bike
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That is a good idea bro, I can feel the burn from here!!
My PT has a fav super set of lunges with body weight squats every 10m or so. Heaps of fun! Amazing how much of a pump and a burn you can get purely from higher rep body weight stuff.
You could add in some band work if you thought the knee issue might have been related to hip mobility? It just got sore overnight aye? rather than feeling something go during a workout?
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@Paekakboyz said in JK vs 2018 - building BigRed:
That is a good idea bro, I can feel the burn from here!!
My PT has a fav super set of lunges with body weight squats every 10m or so. Heaps of fun! Amazing how much of a pump and a burn you can get purely from higher rep body weight stuff.
You could add in some band work if you thought the knee issue might have been related to hip mobility? It just got sore overnight aye? rather than feeling something go during a workout?
Lunges are great....and by great I mean terrible. Why does lower body training hurt so much ?
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@JK said in JK vs 2018 - building BigRed:
Legs this morning.
Did 10mins ride then 4 sets of high rep leg extensions - 40, 40, 30, 30 reps at pretty light weights (23/30kg)
Going easy on weeks but massive focus on stabilization so doing more stuff thats one leg at a time
Bench step ups - 4 sets of 15
Single leg squats (unweighted with back leg on bench and front leg as far out as front as could so knee cant travel forward over toes) - 3 sets of 15
Lunges (again massive stretch so knee cant travel forward) - 3 sets of 15
Stiff leg deads - 3 sets of 15
Calves - 5 sets seated calf raises.Finished with 15mins more on the bike
Repeated this again today with a wee bit of weight added. Had major DOMS in glutes and quads last week so expecting more of this tomorrow.
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Pretty good week even with Waitangi on weds I made it in for a leg session. Repeated same legs workout as last week with a few extra weights added in and all good. No pain and much less DOMs which means we can step things up next week.
Deads this morning and also feeling good. Getting a bit more weight on the bar too and top sets were triples at 170kg.
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Oh how I love training legs, even if with fark all weight!
Actually popped in saturday morning for a leg session too.
Today got back in the rack and banged out a few sets of squats (at a massive 40kg). All felt pretty good. Def my fav training day of the week and may go back in sat morning again if time permits for another blast
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dude you don't need much for it to get in aye. That is awesome news about the knee not giving you any grief. If you go back on Sat do some pause squats. 3 sec in the hole for a few sets and you'll know ALL about it lol. Giggity!!
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Couple of good sessions in the latter part of this week.
Weds went though the usual legs stuff I've been doing plus added more weight for squats. Felt pretty good and next day....yep got em good. Happy with the progress.
Yesterday was shoulder and smashed em with volume.
This morning swapped out the deads for rackpulls and smashed out a few good sets. Forgot how much I enjoy these!
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are you, or do you, use straps on your deads and rack pulls?
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Yeah mate straps and belt.
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So you guys would recommend strap-ons?
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@Rancid-Schnitzel wrong thread!! lol
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Another wednesday rolls around and another leg session gets the big tick. Squats felt really good again today. Expecting some DOMS tomorrow as also hit the calves very hard.
Not sure if I've mentioned it before but I've been doing a lot more cold showers after my workouts. There were a couple of times over the years when the gas was out at the gym and we had cold showers....and it wasnt too bad. Lately I've started the shower off warm (so can soap up well and actually get clean etc) then crank it hard to cold for the last couple of minutes. Took a but to get use to but actually feels farken good and refreshing. Will be a challenge in winter so will have to see how long it lasts
