So week 2 of the 10's are finished.
Finishing weights:
10's
Back Squat: 120KG
SLDL/RDL/DL : 95KG / 125 x 5 x 3
Flat Bench: 95KG
WG Pull Up/Chin Up: +5KG
Lat Raise * Seated DB Press: 10KG * 25KG
Seated High Row: 50KG
ISO Seated Low Row: 45KG
Dips: BW + 20KG
BB Curl: 35KG
Seated Calf Raise: 70KG
Reverse crunches 10 x 2 / Plank
I added deadlifts in on a Friday as it's a lift I've been neglecting and want to bring up to speed. These are heavier than the SLDL/RDL in the same progressive fashion. So:
Mon: SLDL
Weds: RDL
Fri: DL
Managed to increase the seated DB press up to 25KG, possibly due to not supersetting , just pre exhausting instead, but never the less this weight felt good.
I had been doing some DC style extreme stretching up until today's workout but had read that it was probably going to be screwing the progressive load due the extra level of trauma it causes. So have stopped that and will save it & it's benefits for my DC training period.
Swear our 5ft oly bars must weight more than 7.5KG as I have used them for increments on the BB curl and when using the fixed 35KG bar today it was considerably easier. May well switch from straight bar to EZ bar for the 5's.
I've been waking my glutes up as since the AFGS flared up my left glute seems to have gone dormant as has my hip hinge. So a few sets of ISO work on the press or GHR's before squatting seems to be helping. The pain is much less but still in the back of my mind. I did a few sets of leg press on the end of todays session just to try and pull the head of the femur back in to it's socket for good. Enough reps just to engage some proper recruitment:
100KG x 10
150KG x 8
200KG x 8
250KG x 8
300KG x 5
Will get some progress snaps up this weekend possibly.
Would really like to get 10 reps at 100KG bench out by the end of my second HST cycle so that's a short term goal along with replicating my PB squat but may well take a little longer.
Definitely going to be alternating HS Leg Press & Back Squats in the next cycle of HST as it seems to be a winning combo for me (based on last time).
Boredom is kicking in some what due to the lack of variation and I was considering moving to DC after I finish the 5's but consistency is key so think, or at least know, I should stick with the second cycle of HST.
Edit: I've also been doing some of the MWOD internal rotation drills and other IR/infraspinatus stretches as my right shoulder has always been tight and was beginning to lift when fatiguing on bench. Also seems to have helped with recruitment for side raises and OHP'ing movements. Got really friendly with a lacrosse ball & end of an olympic BB.
. Might be time to experiment with bar in corner + V Handle from cable machine for some kind of T-Bar action.
Find I have to use smaller plates otherwise the plates hitting my chest kill my ROM.
