Lower B (8th September 2024)

Calves, Hamstrings, Quadriceps, Glutes, Spinal Erectors, Adductors & Abdominals.
Sunday 8th September 2024 At Marjon Sport & Health Centre.
2024 Workout 173, Macrocycle U/L Workout 40, Microcycle 8, Lower B.
/ jpit.gym
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0:00 𝐒𝐢𝐧𝐠𝐥𝐞-𝐋𝐞𝐠 𝐋𝐞𝐠 𝐏𝐫𝐞𝐬𝐬 𝐂𝐚𝐥𝐟 𝐑𝐚𝐢𝐬𝐞
Warmup 1: 80kg - 6 Reps.
Warmup 2: 105kg - 3 Reps.
Warmup 3: 125kg - 1 Rep.
0:01 Set 1 (Left Leg): 135kg - 5 Reps.
+/-0kg, -1 Rep.
1:06 Set 1 (Right Leg): 135kg - 5 Reps.
+/-0kg, -1 Rep.
2:04 Set 2 (Left Leg): 125kg - 6 Reps.
+/-0kg, +2 Reps.
3:25 Set 2 (Right Leg): 125kg - 6 Reps.
+/-0kg, +2 Reps.
Sat on 3 folded yoga matts, so so much better.
4:36 𝐒𝐞𝐚𝐭𝐞𝐝 𝐋𝐞𝐠 𝐂𝐮𝐫𝐥
Warmup 1: 72.5kg - 6 Reps.
Warmup 2: 92.5kg - 3 Reps.
Warmup 3: 112.5kg - 1 Rep.
4:37 Set 1: 122.5kg - 5 Reps.
+1.25kg, -1 Rep.
5:06 Set 2: 113.75kg - 8 Reps.
+/-0kg, +1 Rep.
8 rep set feels stupidly light lol, but as I said I’m sticking to my rep ranges now. Integrity.
5:47 𝐋𝐞𝐠 𝐏𝐫𝐞𝐬𝐬
Warmup 1: 130kg - 6 Reps.
Warmup 2: 190kg - 3 Reps.
Warmup 3: 230kg - 1 Rep.
5:48 Set 1: 260kg - 5 Reps.
+/-0kg, +1 Rep.
Good progress. Would like to stop the pauses between reps but also don’t want to lose reps lol. Doesn’t really matter.
6:36 𝐂𝐚𝐛𝐥𝐞 𝐑𝐞𝐯𝐞𝐫𝐬𝐞 𝐍𝐨𝐫𝐝𝐢𝐜
Warmup 1: 14.375kg - 5 Reps.
Warmup 2: 9.375kg - 2 Reps.
6:37 Set 1: 8.125kg - 7 Reps.
+/-0kg, +1 Rep.
Form really good recently, liking using this different cable. Stopped plateauing too?
7:24 𝐒𝐦𝐢𝐭𝐡 𝐌𝐚𝐜𝐡𝐢𝐧𝐞 𝐇𝐢𝐩 𝐓𝐡𝐫𝐮𝐬𝐭
Warmup 1: 120kg - 6 Reps.
Warmup 2: 160kg - 3 Reps.
Warmup 3: 205kg - 1 Rep.
7:25 Set 1: 215kg - 5 Reps.
+/-0kg, +1 Rep.
7:41 Set 2: 205kg - 6 Reps.
+/-0kg, +/-0 Reps.
Still on that made progress train for thrusts. I will full stack the smith (300kg + change).
8:01 𝐙𝐞𝐫𝐜𝐡𝐞𝐫 𝐃𝐞𝐚𝐝𝐥𝐢𝐟𝐭
Warmup 1: 70kg - 6 Reps.
Warmup 2: 90kg - 3 Reps.
Warmup 3: 120kg - 1 Rep.
8:02 Set 1: 132.5kg - 3 Reps.
+/-0kg, -1 Rep.
Is what it is, back was super tight & pumped today anyway so still happy.
8:22 𝐇𝐢𝐩 𝐀𝐝𝐝𝐮𝐜𝐭𝐨𝐫
Warmup 1: 135kg (Full Stack +5kg) - 5 Reps.
Warmup 2: 160kg (Full Stack +30kg) - 2 Reps.
8:23 Set 1: 170kg (Full Stack +40kg) - 6 Reps.
+5kg, -3 Reps.
Strength & mobility on this is getting silly now.
8:53 𝐀𝐛𝐝𝐨𝐦𝐢𝐧𝐚𝐥 𝐂𝐫𝐮𝐧𝐜𝐡 𝐌𝐚𝐜𝐡𝐢𝐧𝐞
Warmup 1: 60kg - 5 Reps.
Warmup 2: 82.5kg - 2 Reps.
8:54 Set 1: 90kg (Full Stack +5kg) - 7 Reps.
+/-0kg, +1 Rep.
Going over 5 reps on this is much better, going up to 8 reps now. Sticking to the damn rep ranges.
9:26 𝐖𝐨𝐫𝐤𝐨𝐮𝐭 𝐍𝐨𝐭𝐞𝐬
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