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Progress Journals & Experimental Routines / Re: Reboot - get lean, get hops
« on: April 30, 2022, 08:23:05 am »
Friday 29th April 2022
Lower body still pretty sore, and upper back a bit as well, but I feel decent, system wise after 2 days of rest
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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
Bench press - 20kg x10, 40kg x10, 60kg x10, x3, x3, 70kgx3, 80kg x2
belt on
85kg x9 @ RPE 9 (PR!!! +1 rep)
80kg x9 @ 8.5
thumbs on smooth, paused - 75kg x7 @9
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
Deficit push up: - feet elevated 20 inches, hands on Powerblock dumbbells - BW x15 @ RPE 7
Military Press - barbell - 20kg x12, 40kg x8 @ RPE 8
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
Dumbbell curl - 15lbs x10, 25lbs x6, 35lbs x7 @ RPE 9
30lbs x7 @7
25lbs x9 @8
Lying dumbbell tricep extensions: 15lbs x10, 25lbs x6, 30lbs x8 @ RPE 9
25lbs x9 @8
reps down on curls and extensions, due to fatigue from other exercises
Chest supported YTWL raise complexx - 30 degrees, 3 sec hold at top - 2.5lbs x5 each
5lbs 3x5 each @ RPE 7/8/9
---
stretch
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
Bench press - 20kg x10, 40kg x10, 60kg x10, x3, x3, 70kgx3, 80kg x2
belt on
85kg x9 @ RPE 9 (PR!!! +1 rep)
80kg x9 @ 8.5
thumbs on smooth, paused - 75kg x7 @9
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
Deficit push up: - feet elevated 20 inches, hands on Powerblock dumbbells - BW x15 @ RPE 7
Military Press - barbell - 20kg x12, 40kg x8 @ RPE 8
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
Dumbbell curl - 15lbs x10, 25lbs x6, 35lbs x7 @ RPE 9
30lbs x7 @7
25lbs x9 @8
Lying dumbbell tricep extensions: 15lbs x10, 25lbs x6, 30lbs x8 @ RPE 9
25lbs x9 @8
reps down on curls and extensions, due to fatigue from other exercises
Chest supported YTWL raise complexx - 30 degrees, 3 sec hold at top - 2.5lbs x5 each
5lbs 3x5 each @ RPE 7/8/9
---
stretch