Lex_300
Olympian Member
TROG Posts: 17
Forum Posts: 508
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I will be no doubt be running solo at points this week as one of my training partners managed to break his arm at the weekend at his rugby game. Although he was proud that he did manage three tackles with a broken arm! haha
So just an update from last weeks workout which was done on the Friday just gone of Hams and Shoulders.
HAMSTRINGS
Felt nice and loose on these this week after all the additional Muay Thai bag work which means throughout the week my legs haven't been allowed to tighten up.
Straight Leg Deadlift - 5 Sets
- 60kg x20, 80kg x16, 100kg x12, 100kg x10, 120 x6
- Feeling very good on these this week
Seated Hamstring Curls - 5 Sets
- 14reps, 12reps, 10reps, 8reps, 8reps
- Weight increased each time by one stack
High Footed Leg Press - FST-7
- 7 Sets, 15reps, 30secs rest
SHOULDERS
Standing Lateral Raises - 3 Sets
- 8kg x20, 8kg x16, 8kg x16
- Very slow controlled reps, high burn!
Standing Barbell Front Lift - 3 Sets
- 25kg x14, x12, x12
- Normally do these on the cables but this made a nice change and as my straight leg deadlifts have improved there's less lower back ache which means I can now do more of the standing exercises without risking tweeking my lower back. I'll probably keep these in for a few weeks to add a little variety.
Seated Shoulder Press - 3 Sets
- 16reps, 10rep Superset
- 12reps, 10rep Superset
- 10reps, 10rep superset
Rear Delt Raises - 3 Sets
- 8kg x16, 10kg x12, 12kg x10
Standing Plate Steering Wheels - FST-7
- 7sets, 15reps per shoulder, 30secs rest
- Used a 10kg plate for this exercise
ABS
Hanging Leg Raises - 5 Sets
- 20reps per set just grinding them out
Good Overall session with imnprovement all round especially on SLD's and Shoulder Press, which is great news on the shoulder recovery front!
Chest tonight with bag work....looking forward to it!
Hi Lex, great TROG.
quick question, why do you do Standing Plate Steering Wheels?
also, in FST 7 are you supposed to stretch in between sets? and if so, how do you stretch your shoulders?
thanks again!
Its for the FST-7 and works well as its a great movement that works both shoulders individually but at the same time.
The steering wheel movement with the plate offers a completely different range of motion and also you're working on two levels to hold the weight out at length and also double that up with contraction and control of the rotation.
You can stretch between sets on FST-7 just be aware that you should only be taking 30secs rest!
On some exercise choices, for other groups, you don't have time to stretch as they are alternate (one after the other continuously) until the 7sets are completed.
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