Lower body still pretty sore, and upper back a bit as well, but I feel decent, system wise after 2 days of rest
---- Upper mobility work and stretches Finger tip ISO - 4x 30 secs
Tendon health+rehab - Upper 1, day 2
Bodyweight with shoes - 92.7kg
general mobility drills side leg raises - x 20
BBall ball control and dribbling drills - 10 mins - felt good and crisp
split squat ISO, rear leg straight, on balls of feet, at 80 degrees knee angle - x 35 secs Front plank x 35 secs glute bridge hold x 35secs Side plank x 35secs each side
rotating sets - 1 mins rest
A) Leg extension ISO, single leg - 6 sec concentric, 15 sec hold at top, 15 sec hold at 60 degrees x 15kg, x22.5kg 30 sec hold at 60 degrees - x 30kg, 32.5kg, 35kg, 35kg, 40kg
B) Lateral leg drive against wall ISO - glute medius - 3x 30secs @ 70% effort
C)SSB Calf Raise - single leg - Bodweight warmup 30 secs hold at slightly below neutral x 30kg, 50kg, 60kg, 65kg @ RPE 7 6 sec eccentrics - 55kg 2x6 @ RPE 8
Minimal pain/discomfort
Single arm kettlebell band resisted bench press holds: - 5kg plate held sideways x 4 reps with 10 second hold, each arm
a bit of shoulder pain on the wider grip sets, at the bottom when reversing, but none of the close grip set It's when the elbow dips below the body, which doesn't happen when using a close grip
High angle rows - deadlifted off the floor to start - 20kg x12, 60kg x10, 80kg x3 straps on - 90kg x6 @ RPE 10 80kg x8 @10 70kg x9 @8
reps well down, I'm going reset back to 80kg next time. 90kg is just too heavy
Pull up - scap shrugs BW x20 dead hang/paused, wider - BW x7 @ RPE 8
Floor flies- dead paused on floor - 5lbs x10, 15lbs x10, 20lbs x12 25lbs x15 @6 27.5lbs x12 @6
Weight still too light less harsh on the shoulders compared to the bench version, but right shoulder still hurt at the bottom. I guess years of daily throwing with that shoulder has kinda messed it up...
rotating sets - 1 mins rest
Inverted row: - 15th hole on rack, body just above the floor Overhand grip - BW 2x10 @ RPE 10 (body an inch away from bar in last rep)
Dumbbell, overhead press, arms in line with ears - rotating grip - 15lbs x10, 30lbs x16 @ RPE 9 PR!! +1 rep
Still pretty sore all over. Didn't feel like training, so more rest
---- Upper mobility work and stretches combo couch/TFL stretch x 3 mins low body stretches
Finger tip ISO - 4x 30 secs Split squat hold - heel off the ground, most of weight on front foot, at 90 degree knee angle - 3x 30secs Sissy squat hold - single leg, with other leg on floor - 1x 30secs
Lower body still pretty sore from all the jumps and BBall 3 days back, but in a deep down bruised different way
---- Morning mobility work and upper body stretches soft tissue work for lower body
Finger tip ISO - @ 70% effort - 4x 30 secs
Tendon health+rehab - Day 1 Lower 1 - Heavy
Bodyweight in shoes = 93.1kg general mobility drills
split squat ISO, rear leg straight, on balls of feet, at 80 degrees knee angle - x 35 secs Front plank x 35 secs glute bridge hold x 35secs Side plank- x35 secs each side
---- Alternating sets - 1 mins rest
A) Leg extension ISO, single leg - 6 sec Concentric, 10 sec hold at top, 60 and 90 degrees, slow eccentric - 15kg, 22.5kg 3 sec Concentric to 60 degrees, 30 sec hold - 30kg, 35kg
B) olys with 20kg bar - powercleans, hang snatch hi pulls and power snatches C) Overhead squat - slow tempo - BW x10, 20kg x 10 in Nano X D) Low bar good morning: 20kg 2x10
1 set of high bar, then low bar until main work sets - then all low bar sets first
Low bar squat: - oly shoes - 40kg x10, 75kg x6, belt 90kg x5, 105kg x5, 115kg x3, 125kg x1 belt - 130kg x9 @ RPE 8 (+1 rep) 140kg x6 @ RPE 8 (+10kg -2 reps)
High bar squat: - oly shoes - 40kg x10, 60kg x6, belt 90kg x5 belt - 120kg x8 @ RPE 8 (+10kg -1 rep) 110kg x10 @ RPE 8 (+1 rep)
Instead of repeating the Low bar squat 130kg set, I decided to go up to 140kg after it felt easier than last week. 140kg felt OK, some iffy reps where I went forward onto my toes
Went up 10kg on first High bar set as well, that went well Legs are feeling much stronger, squatting once a week. I need the recovery with this much volume and the weights getting heavier, plus my age...
Alternating sets - 2 mins rest
A1)Sumo Deadlift - Nano X shoes, belt, hook-gripped - 60kg x10, belt+straps 100kg x5 A2) Romanian deadlift: - Oly shoes, deadlifted off floor for first rep straps - 120kg x12 @8 (PR!! +2 reps) straps - 120kg x10 @8
B)SSB Calf Raise - single leg - controlled, 10 sec hold at top, middle, 10 sec at bottom - BW x3, 30kg ISO at neutral position - 35secs x 50kg, 60kg 60kg 6 sec eccentrics - 55kg 2x6 @ RPE 8
C1) SSB tibialis raise - in oly shoes, Romaleos 2 - BW x12, 30kg x 10, 55kg x11, x9, x10 @ RPE 8 (+2.5kg, +1 rep) C2) Single leg, split stance, Tibialis raise - in oly shoes (Romaleos 2) - BW x15, x14 @ RPE 9 (+2 reps)
Alternating sets - 2 mins rest
A) Leg Curls - end of unit elevated 5 inches - 20kg x10, 30kg x6 35kg x12, x9, x8 @RPE 9/9/8.5 (PR!! +1 rep on first set)
B) AB wheel: - On knees, down to floor, 3 way middle/right/left - 3x12 @ RPE 5/6/6
A) Single leg, leg extension - leaning back, 3 sec up and down, dead stop - 20kg x6, 25kg x9, x8 @ RPE 8 (+1 rep) B) Jefferson curl, single dumbbell, 3 position - alternating to front, left and right - 5lbs x9, 15lbs x15, 17.5lbs x15
Lats and posterior chain, adductors still pretty sore
Right middle finger tendon feels worse after yesterday, where I did finger tip partial hangs/lat stretch. Will lower the intensity
Need to start leaning back down. Sub 80kg with a 29 inch waist would be ideal. Currently 90+kg with a 37.5 inch waist
---- Morning mobility work and upper body stretches
Finger tip ISO - 4x 30 secs
soft tissue work on feet, calves, erectors, glutes and lats
BBall practise session at WLC outdoor courts- 52 mins
Bodyweight without shoes 91.2kg
Dribbling drills - 10 mins
Low intensity jump shots, post moves, wrap around layups and tons of inbetween the leg shots around the rim very slow low effort jogs after ball here and there
2 hand vertical jumps/standing 2 hand dunks on 8 feet rim - at 70% effort, landing deeper, hips back - 3x5 Jumping about 20+ inches
2.5 min rotation Drop squat - down to bottom of jump landing position - 3x5 (+1 set) Low pogo hop - 2x10 (+1set)
post session - split squat ISO, rear leg straight, on balls of feet, at 80 degrees knee angle - 2x 40 secs
stretch
Felt sluggish from heavy soreness, but decent session overall
Wasn't planning on doing any jumps yet, but I did a standing 2 hand dunk on the 8 feet netball rims, and it wasn't hard, nor did it hurt, So rolled with it. Landing deeper, hips going back, as opposed to shallow, stiffer landings.
Also did one 3 step R-L plant jump, 1 each of low effort single leg jump off left and right. Felt good, no pain, but intensity was low. Since I haven't jumped in ages, I'll see if I can retrain myself to be a better R-L plant jumper as that is how I dunk, instead of being a dominant L-R planter...
Did one standing jump reaching up to 9.5 feet backboard, not trying too hard or aggressively, quite slow dip, and was 3 inches under- so about a 22-24 inch vertical
I haven't done this workout in a while, so no advances, just at holding pattern it seems. Although I was hoping just general muscle size/strength invreases would carry over
---- Morning mobility work and upper body stretches
Tendon health+rehab - Upper 2, day 4 - fasted
Bodyweight with shoes - 92.1kg
---- general mobility drills
split squat ISO, rear leg straight, on balls of feet, at 80 degrees knee angle - x 35 secs Front plank x 35 secs glute bridge hold x 35secs Side plank x 35 secs
rotating sets - 1 mins rest
A) Leg extension ISO, single leg - front of unit elevated 5 inches - 6 sec concentric, then 15 sec hold at top, 60 and 90 degrees - 15kg, 25kg 3 sec Concentric to 60 degrees strap, 30 sec hold x 30kg, 32.5kg, 35kg, 37.5kg, 40kg
2/10 left Patella tendon pain on 30kg and 40kg concentric. increased weight a bit, quads getting stronger.
B) Single arm kettlebell band resisted bench press holds - band from wrist to wrist - 4x10 sec holds x 2 sets each arm Stability drill for shoulders, and fires up the cuffs and rear delts
C) Military Press - barbell - 20kg x12, x10, 40kg x6, Belt 50kg x5 Belt - 55kg x8 @RPE 10 50kg x8 @ 8 45kg x11 @ 8 45kg x10 @ 8.5 - narrower grip
back to current best, but no better.
rotating sets - 2 mins rest
A)Pull up/Chin up - feet assisted pull up x10, Hang and 20 scap shrugs, alternating between 1 pull up and chin set each rotation
Pull up - dead hang/paused, wider - BW x1, x1 BW x9 @ RPE 9 BW x7 @9.5
Chin up, shoulder width - BW x9 @9.5 BW x8 @10
B) Calf Raise - single leg ISO - BW warmups - 30 sec hold at slightly under neutral - 30sec x 30kg, 50kg, 60kg, 65kg, 65kg, 65kg
C) Scaption raises: - full range of motion - BW x10, 5lbs x8 10lbs x12 @7 12.5lbs x9 @9 12.5lbs x8 @9.5
had to velcro weights onto the Powerblock dumbbells to get the 12.5lbs
A) Dip Shrugs- BW 2x20 @7
B) Single arm dumbbell row - supported - controlled down, straps - 32.5kg x6. 45kg x1, belt - 45kg x11 @ RPE 10 45kg x8 @9
Didn't feel like training so rested today, probably due to system fatigue from last session, and I feel like my upper back is too fatigued to do next session well
---- Upper mobility work and stretches
Finger tip ISO - 4x 30 secs Sissy squat hold - 2 legs at 60 degrees - 2 x 30 secs single leg, with other leg on floor - 3x 30secs
Mild drained feeling, moderately sore lower body and upper back - much less sore than usual. Erectors feel "great" - which had been feeling beat up, but ever since I started stretching them every morning when lying in bed after waking up, and adding in the light 3 way Jefferson curls to pump blood in there, plus some active stretching and strengthening they have felt so much better. The walking probably helps as well, like a bit of hip rep back extensions and traction
Still a bit sore all over, but I feel decent enough mood and energy wise
Long ass session today, adding in the deadlifts certainly made it much longer
---- Morning mobility work and upper body stretches soft tissue work for lower body
Finger tip ISO - @ 70% effort - 4x 30 secs
Tendon health+rehab - Day 3 Lower 2 - Heavy
Bodyweight in shoes = 92.9kg general mobility drills
BBall ball control and dribbling drills - 4 mins - decent
split squat ISO, rear leg straight, on balls of feet, at 80 degrees knee angle - x 35 secs Front plank x 35 secs glute bridge hold x 35secs Side plank- x35 secs each side
---- Alternating sets - 1 mins rest
A) Leg extension ISO, single leg - 6 sec Concentric, 15 sec hold, 15 sec hold at 60 degrees, slow eccentric - 15kg, 22.5kg 3 sec Concentric to 60 degrees strap, 30 sec push at 70% effort - 30kg, 30kg
B) Overhead squat - slow tempo - BW x10, 20kg x 10 in Nano X C) Low bar good morning: 20kg 2x10
1 set of high bar, then low bar until main work sets - then low bar first
Low bar squat: - oly shoes - 40kg x10, 70kg x6, belt 90kg x5, 100kg x5, 110kg x3, 120kg x2 belt - 130kg x8 @ RPE 8 (+10kg -2 reps) 130kg x8 @ RPE 8.5
High bar squat: - oly shoes - 40kg x10, 60kg x6, belt 80kg x6 belt - 110kg x9 @ RPE 8 (+1 rep) 110kg x9 @ RPE 8.5 (+1 rep)
Will stay here until I can get 12 reps on the first set, then onto 140kg
Did the second set in Romaleos 4 shoes, as well as the first high bar set, and I've come to conclusion these are trash for squatting... Gave them a good shot, but the curved front of the shoes was making squats feel sketchy today! I was rocking back and forwards, just too unstable... So I'm going to get rid of them!
Used a second hand pair of Romaleos 2 straight after and these, despite being a bit loose and old, felt much more flat and stable. But the Reebok legacy Lifter 2 feels the best out of all of them for me.
B)SSB Calf Raise - single leg - controlled, 10 sec hold at top, middle, 10 sec at bottom - BW x3, 30kg x2 ISO at neutral position - 50kg 3x30secs 3 sec up and down - 30kg x8, x7 @ RPE 8
A1) SSB tibialis raise - in oly shoes, Romaleos 2 - BW x12, 30kg x 10, 50kg x13 (+1 rep), 52.5kg x10, x8 @ RPE 8 (+2.5kg) A2) Single leg, split stance, Tibialis raise - in oly shoes (Romaleos 2) - BW x13, x12 @ RPE 9
B) Romanian deadlift: - Oly shoes, deadlifted off floor for first rep straps - 120kg x10 @8 straps - 110kg x10 @8
C) SSB bent knee calf raise: 3 sec up and down - 30kg 2x8 @8
Alternating sets - 2 mins rest
A) Leg Curls - end of unit elevated 5 inches - 20kg x10, 30kg x6 35kg x11, x10, x8 @RPE 9/9/8.5 (PR!! +1 rep on first 2 sets)
B) AB wheel: - On knees, down to floor - 3x12 @ RPE 5/6/7 - 1 lower RPE on all sets
A) Single leg, leg extension - leaning back, 3 sec up and down, dead stop - 20kg x6, 25kg x8, x7 @ RPE 8 (+2.5kg) B) Jefferson curl, single dumbbell, 3 position - alternating to front, left and right - 5lbs x9, 15lbs 2x15
Whole body moderately sore, but I feel decent Sore erectors
---- Morning mobility work and upper body stretches
Finger tip ISO - 4x 30 secs
soft tissue work on feet, calves, erectors and glutes
BBall practise session at WLC outdoor courts- 46 mins
Dribbling drills - 10 mins
Low intensity jump shots, post moves, wrap around layups and tons of inbetween the leg shots around the rim very slow low effort jogs after ball here and there
A few reps of inbetween the leg dunk off a few steps, without actually jumping against 8 feet netball rim
Drop squat - down to bottom of jump landing position - 2x5 (+1 set) Low pogo hop - 1x10
---- Decent session - did what I wanted, felt good doing it, despite the soreness Added in low intensity Euro step lay ups to the mix 1 extra set of drop squats - will continue adding 1 extra set each week until 5x5, 25 total drops, which is about the most amount of max effort jumps I would do. tried a set of pogos, felt ok
Did one 12 inch standing jump to poke ball away from Blacknet when setting it up, waited for something to hurt, but nothing, sweet
No pain or discomfort from left patella nor achilles from anything today, even though they are not 100% healthy yet
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