Stickler
VIP Member
- Oct 28, 2010
- 284
- 217
9-12-22
"Day 5"
Rack deadlifts 7 x 8, 6, 5, 3,3,3,3
OLD: 225, 275, 275, 275, 255, 255, 255
NEW: 225, 255, 275, 285, 295, 305, 315x6 +surprised myself today after taking 2 weeks from this exercise. Had more juice in the tank but trying to go up slow and steady. No rush
Standing calf raises 5 x 12-15
OLD: 240, 280x13, 280x8, 260x10, 240x10
NEW: 240x15, 260x15, 260x13, 260x12, 260x11
Seated calf machine 4 x 15 5 sec hold on Stretch
OLD: 45, 55, 55, 60
NEW: 55, 60, 60, 60
Hanging leg raises 4 x 20
OLD: 20, 20, 20, 10
NEW: 20, 20, 20, 20
Seated cambered shrugs 4 x 20 hold contraction 3 sec (was told to just use DB, couldn't find a bar)
OLD: 65, 70x14, 65, 65 +easier to do but not enough to go up, maybe next week
NEW: 65, 70, 75x18, 70x14 -spent
Cardio 25min treadmill 4.5% 3.3mph 132-136bpm
I know there was some questions of over training calves, and it was brought to coach's attention. After his revision a few weeks back, he left it as it. So, I'm doing it, even if there is some confusion as to why.
Overall a good day. Improvement all around. It would seem a little rest from the rack deads 3 weeks ago have healed nicely. Just gotta be careful and remember it's not a race.
"Day 5"
Rack deadlifts 7 x 8, 6, 5, 3,3,3,3
OLD: 225, 275, 275, 275, 255, 255, 255
NEW: 225, 255, 275, 285, 295, 305, 315x6 +surprised myself today after taking 2 weeks from this exercise. Had more juice in the tank but trying to go up slow and steady. No rush
Standing calf raises 5 x 12-15
OLD: 240, 280x13, 280x8, 260x10, 240x10
NEW: 240x15, 260x15, 260x13, 260x12, 260x11
Seated calf machine 4 x 15 5 sec hold on Stretch
OLD: 45, 55, 55, 60
NEW: 55, 60, 60, 60
Hanging leg raises 4 x 20
OLD: 20, 20, 20, 10
NEW: 20, 20, 20, 20
Seated cambered shrugs 4 x 20 hold contraction 3 sec (was told to just use DB, couldn't find a bar)
OLD: 65, 70x14, 65, 65 +easier to do but not enough to go up, maybe next week
NEW: 65, 70, 75x18, 70x14 -spent
Cardio 25min treadmill 4.5% 3.3mph 132-136bpm
I know there was some questions of over training calves, and it was brought to coach's attention. After his revision a few weeks back, he left it as it. So, I'm doing it, even if there is some confusion as to why.
Overall a good day. Improvement all around. It would seem a little rest from the rack deads 3 weeks ago have healed nicely. Just gotta be careful and remember it's not a race.