Monday, August 19, 2019

Thursday August 15th night

Great training tonight!!

Hitting similar method to Monday's training!!

Started out with Weighted Sissy Squats hitting 1 set of 15 normal reps using the 2-1-2 protocol, then immediately went into 5 X-reps in the stretched position, immediately went into 3 6-seconds negative reps.

Hit 1 set of Barbell Gironda Style Sissy Squats hitting 10 normal reps, in a slow and controlled fashion, then went immediately into 5 x-reps around the mid-point

Got in 1 set of Leg Extensions hitting 13 normal reps with a 2-1-2 protocol, immediately into 7    x-reps near the contracted position, immediately into a 10 seconds static hold at the peak contraction, immediately into 2 6-seconds negative reps

Moved onto 1 set of Barbell Stiff-leg Deadlifts hitting 12 normal reps, nice and slow and controlled immediately into 4 X-reps in the stretched position

Got in 1 set of Leg Curls hitting 13 normal reps with a 2-1-2 protocol, immediately into 4 X-reps near the contracted position, immediately into a 10 seconds static hold at peak contraction, immediately into 1 6-seconds negative

Then hit 2 sets of 1-leg Standing Calf Raises on each side, hitting 20 reps in Slow and Paused fashion and immediately hitting 10 X-reps on the first set an 5 X-reps on the second set in the mid-point position

Got in 2 sets of 20 seconds per side for 1-leg Isometric Tibia Raises

Hit 1 set of 20 seconds for Isometric Abductor Flexes

Got in 1 set of 20 seconds for Isometric Adductor Flexes

Finished with a walk and some Joint Mobility work

Great night!!

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