So I figured I could try to start up a log again.
I'm doing an upper lower split.
I have a back injury (no diagnose, so I don't know what it is) so I don't deadlift or squat. I use unilateral movements so I can fatigue my legs without using a lot of weight on my back.
Legs:
Bulgarian squats off box
7,5,5,4 @30kg DBs (30kg in each hand)
Calf and tibialis anterior work
4 sets for tib 3 for calfs.
single leg Lying hams
This consists of me lying on the floor with one foot on an elevated surface and then lifting my hips off the floor with that foot (so at the top it's only my upper back (mostly just upper traps) in contact with the floor
3x12 @BW
Pistol squats
2x17 @BW
gotta do these last so I won't have to add weight to them. I should probably start working towards doing these with no back flexion, that way I can load them.
Sissy squats
14,10,10 @BW
these are hard! The trick is to know how far you can go down. If you overshoot it, you'll fall, if you undershoot it, you'll be able to do 1000 reps
Seated SL ham curl
8,10,10 @25kg
The rest periods between the sets is just what it takes for my other leg to do it's set.
PWO: the usual 40g protein 80g carbs
I'm doing an upper lower split.
I have a back injury (no diagnose, so I don't know what it is) so I don't deadlift or squat. I use unilateral movements so I can fatigue my legs without using a lot of weight on my back.
Legs:
Bulgarian squats off box
7,5,5,4 @30kg DBs (30kg in each hand)
Calf and tibialis anterior work
4 sets for tib 3 for calfs.
single leg Lying hams
This consists of me lying on the floor with one foot on an elevated surface and then lifting my hips off the floor with that foot (so at the top it's only my upper back (mostly just upper traps) in contact with the floor
3x12 @BW
Pistol squats
2x17 @BW
gotta do these last so I won't have to add weight to them. I should probably start working towards doing these with no back flexion, that way I can load them.
Sissy squats
14,10,10 @BW
these are hard! The trick is to know how far you can go down. If you overshoot it, you'll fall, if you undershoot it, you'll be able to do 1000 reps
Seated SL ham curl
8,10,10 @25kg
The rest periods between the sets is just what it takes for my other leg to do it's set.
PWO: the usual 40g protein 80g carbs
Last edited: