Sun 7th

Yoga in MVP - 1hr

( tweaked back slightly in glute stretch and then reverse tabletop? )

Sat 6th 

no training

Fri 7th 

30mins stretching am

A. Switch Grip Barbell Curls 5 x 5.5 (30,30,30,30,32.5kg)
B1. Seated Incline DB Curls 4 x 10 12.5kg
B2. Standing Hammer Curls 4 x amrap (12,10,10,10)
C. Prone Incline Concentration curls 3 x 8/8 10kg
D. Band Pushdowns 5 x 25
E. SkullCrushers 3 x 10 30kg + bar

Thu 6th

30 mins stretching am

(trained in BHAF)
A. Bench 5 x 5 82.5kg
(did bulgarian split squats 4 x 10/10 - 3sets on right leg @2020 w/ 12.5kgs)
B1. Cuban Press 3 x 10 6kg
B2. DB Lat Raise 3 x 10 8kg
B3. Prone Incline Flys 3 x 10 6,6,5kg
C. Cable Pushdowns 4 x 12

Wed 5th

Tue 4th

Went to Alex - happy with progress, I noticed that the 'clunking' in my knee seems to have gone away!

So the session consisted of the following....

We did some more AIM work, big toe on incline block and pushing same side knee forward and then adding reaching overhead on the same side arm and then rotating away with opposite arm.

then tying a theraband around my leg and stepping forward onto a balance pad with that foot (adding in knee raise on opposite leg, and then holding a slam ball and pressing out in front and up overhead)

Alex was talking about using the trampoline 'next week' - even just some small hops to build confidence again.

Also need to continue to build up the vmo on the left leg.


Trained in BHAF before the physio session -

A1. Seated DB Press 5 x 8 22.5kg 
A2. DB Shrugs 5 x 20 30kg dbs
A3. Bandpullaparts 5 x 20

B1. DB Bench 4 x 10 30kgs
B2. Chins 4 x 8

C. Lat Pulldown 4 x 10 45kg