Quads, erectors, calves, biceps and pecs still sore.... but starting to get that powerful feeling back Decided to rest another day.
---- Waking mobility work and upper body stretches
Single leg, bent knee over toes, calf raise ISO - full extension - 3x 45 secs combo patella tendon, achilles, feet loading - harder than you expect, quads get pumped after 10 secs
pec, lat, and shoulder/rear delt/cuff stretch between sets
Single leg calf stretch, non working leg supported - 3x 50secs treating it like a low intensity ISO at the stretch range, which it is Haven't worked this area in a while, due to pain in right achilles insertion
Combo couch/TFL stretch - 2x 2 mins basically a couch stretch that you angle your leg to the opposite side and lean/push your torso to the side as well, with your arm against object/wall. Didn't try and force my heel to butt though, just enough to get a good stretch in rectus femoris but not aggravate the patella tendons
Feeling better today, definitely needed to rest yesterday instead of training. Erectors and quads a bit achey though
---- Morning mobility work and upper body stretches
soft tissue for whole body
---- Tendon health+rehab - Day 3 Lower2 10G beef gelatin + 1g vitamin C one hour before session
Bodyweight in shoes = 89.9kg
general mobility drills Walking on sides of ankle, side to side ankle rocking drills
BBall ball control and dribbling drills - 5 mins
split squat ISO, rear leg straight, on balls of feet, at 80 degrees knee angle - x 45 secs Front plank x 30 secs glute bridge hold x 30secs Side plank with leg abduction - against 20 inch bench - x 30secs each side
rotating sets - 1 mins rest
A) Leg extension ISO, single leg - pushing against strap at 60 degree knee angle @ 70% effort - 30secs x20kg, lifting with working leg to strap - 30secs x 30kg x4 sets
left patella tendon still some 1/10 pain
B) Soleus ISO, single leg bent knee, push into pad against wall - @70% effort - 30secs x 3 sets C) SSB Calf raise, single leg - 3 secs up, 6 sec hold, 6 secs down to floor - BW x5, 30kg 3, 45kg x4, x4 @ RPE 8 (+2.5kg)
Alternating sets - 1 mins rest
A) Olys - - shoulder dislocate + behind the back press stretch drill + 15 overhead squats with broom
5 low hang power clean + 5 high hang power clean, with no foot movement x 20kg bar 3 power clean + 3 high hang power clean x 30kg
5 snatch high pull +5 power snatch + 5 high hang power snatch, with no foot movement x 20kg bar, then overhead squat x 10 3 power snatch + 3 high hang power snatch x 30kg
B) Kettle bell Swing - 40kg x10 warmup, 24kg 3x8
C) Sumo Deadlift - flat shoes, hook-gripped, bar not controlled between reps - 1 sec paused off the floor 60kg x10, 80kg x6, 100kg x5, belt, hookgripped - 120kg x4, 140kg x3, 150kg x1, 160kg x1, 170kg x1 @ RPE 8 belt, straps - 150kg x4, x4 @ RPE 7
back to normal, feeling easier than last session. 170kg felt a little easier than when I did 180kg But form was patchy today, bar drifting forward on some reps for some reason. Going to top out at 70% region next time and do some more volume.
Alternating sets - 2 mins rest
A) RDL - oly shoes, hook-gripped, lowered under control to just above the floor - deadlifted off the floor - 100kg x12 @ RPE 7 straps 110kg x10 @ RPE 8
B) Push up - deficit, on dumbbell handles - feet elevated 20 inches - push up x10 warmup. x5 dip belt chain+5kg x15, x15, x12 @ RPE 8
C) Inverted row - using bench press height bar, bench press grip width - BW x5, x5, dip belt chain+5kg x15, x13 @ RPE 8 These work the tibialis quite a bit....
Found an easy way to load deficit pushups and inverted rows, using a cheap dip belt I got from Aliexpress. The type of dip belt that can be buckled up as opposed to the open ones that hang off your hip. I shorten the chain up so the weights sit tight, and put the plates either in front or behind the body as needed Although I think the load is not as much as if it were higher on the back.
A) Dumbbell, overhead press, arms in line with ears - rotating grip - 15lbs x12, 27.5lbs 2x12 @RPE 7/8 (+2.5lbs -3reps) B) Wall Tibialis raise - in oly shoes (Romaleos 2) - free standing warmup BW x10 BW x10, x9, x8 @ RPE 8/8/8
C) Dumbell Curl - 17.5lbs x 10 @ RPE 6 25lbs x12 @ RPE 7 Pull up - leg assisted - BW x15
A) Front squat - 20kg x5 , 40kg x5, 60kg x5, 70kg x5, 80kg x5 @ RPE 7
I bought some cheap wrist wraps from AliExpress just to have some around, but decided to throw them on front squats today, and found I could rack the bar with a full hand grip with no discomfort at all, it's like magic! This made the front squat feel so much easier when you don't have any wrist discomfort and the bar not sliding forward as the set progresses. I haven't front squatted heavy in a while and 80kg today felt like 40kg just from the improved rack position and comfort. Somehow felt more natural and comfortable than back squats with the same weight
Did a weightlifting shoe squat shootout between my shoes, as I worked up to 90kg for sets of 5.
First was the Reebok Legacy Lifter 2, which didn't feel as solid as the others due to the more flexible front, but it was the most stable of the 3. The shoe sits flat and you can dig your toes down and feel the floor
Next I tried the Nike Romaleos 2, and this didn't feel too good... You can see I almost lost balance on the second rep in the video above... To be fair, my pair is old, bought second hand for $20 (!), and 1 size too big. Probably won't squat heavy in it again, but I like it for other things
The Romaleos 4 AMP felt the most solid and planted. Stiff but a bit numb feeling at the front of shoe. No floor feel. I would pitch forward sometimes and the curved front of the shoe would rock me forward. So I tended to squat with the weight on my heels in them to avoid this. This may or may not change when they fully break in, and the front sole softens. They felt good on front squats. The position of the bar and trying to stay upright with a wider stance makes you stay on your heels, so this worked well with the Romaleos 4.
Side Lying Clam - hip straight, resisting the band eccentric, hold at top - Xxheavy + heavy band 2x13 @ RPE 7 (+1 rep)
Upper body still sore and stiff, lower body feeling better
had a blood test today, so lost a bit of blood.
----
split squat ISO, rear leg straight, on balls of feet, at 80 degrees knee angle - x 45 secs standing Side leg raises x 10 each side
rotating sets A) Leg extension ISO, single leg - pushing against strap at 60 degree knee angle at 70% effort - 30 secs x 20kg, 30kg, 30kg, 30kg B) Calf raise ISO - single leg - Against wall - body at 45 degrees, pushing against wall at 70% effort, resisting with forearms and head - straight leg, mid range - 30 secs x 3 sets C) Soleus ISO, single leg bent knee, push into pad against wall - @70% effort - 30secs x 3 sets D) Lateral leg raise ISO into wall - each side @ 70% effort - 30secs x 2 sets
BBall ball control and dribbling drills - 25 mins
Glute bridge hold - pushing up at 70% effort 2x 30secs
upper body mobility/dislocates/ stretches
Squats
Overhead squat with broom - BW x 15
A. High bar squat: 20kg x10 (Warm up) 40x5 (Warm up) 40x5 (Warm up) 60x5 60x5
B. Low bar squat: 20kg x5 (Warm up) 40x5 (Warm up) 40x5 (Warm up) 60x5 60x5
Trying some things out, should have stopped at 40kg in hindsight... was gonna train tomorrow, but I can always take another day off....
C) Sharapova band cuff/trap/serratus exercise - light Rogue mini band - 2x30 @ RPE 6
---- Morning mobility work and upper body stretches
soft tissue work- whole body
Tendon health+rehab - Upper 2, day 5 - fasted
10G beef gelatin + 1g vitamin C one hour before session
Bodyweight with shoes - 89.8kg
---- general mobility drills Walking on sides of ankle, side to side ankle rocking drills
BBall ball control and dribbling drills - 15 mins
split squat ISO, rear leg straight, on balls of feet, at 80 degrees knee angle - x 45 secs Front plank x 30 secs glute bridge hold x 30secs Side plank with leg abduction - against 20 inch bench - x 30secs each side lateral leg raises - bw x15
rotating sets - 1 mins rest
A) Leg extension ISO, single leg - front elevated 5 inches, pushing against strap at 60 degree knee angle @ 70% effort - 30sec x20kg, 30 secs x 30kg, 30kg, 30kg
1/10 pain in left patella tendon on earlier sets
B) Soleus ISO, single leg bent knee, push into pad against wall - @70% effort - 30secs x 3 sets C) Lateral leg raise ISO into wall - each side @ 70% effort - 30secs x 3 sets D) SSB Calf raise, single leg - 3 secs up, 6 sec hold, 3 secs down to floor - BW x10, 30kg x5, 40kg x5, 42.5kg x5 @ RPE 8
---- rotating sets - 2 mins rest
A) Military Press - barbell - using bulldog grip - 20kg x10, x5, x5, 40kg x3 Belt - 50kg 2x9 @RPE 8/8.5 (+1 rep)
B) Pull up/Chin up - Hang and 20 scap shrugs, Pull up - dead hang/paused, wider - BW x3 singles (10secs rest), BW x7 @ RPE 7 weight vest +10kg 2x4 @ RPE 8/8.5
Chin up, shoulder width - BW 2x6 @ RPE 7
A) Hip thrust, single leg - hold at top - BW x5 , 30lb dumbbell on hip 2x10 @RPE 7 (+3.6kg) B) Dips- dip shrugs x 20, BW x6, Weight vest +10kg 2x10 @ RPE 7/8 C) Single arm dumbbell row - supported - controlled down, straps - 36kg x5, 40kg 2x9 @ RPE 7 (+4kg, -2 reps) D) Bulgarian split squat - 3 secs down and up - BW x10, single arm dumbbell held on working leg side - 47.5lbs x10 @ RPE 7
----
A) Bench- grip 2.5 inches from smooth area - 20kg x15, 40kg x10, 60kg 2x10 @ RPE 6 B) Wall Tibialis raise - in oly shoes (Romaleos 2) - free standing warmup BW x10 BW x8, x8, x8, x8 @ RPE 7/7/8/8
Ivanko super gripper - 70lbs x10, 85lbs x 15 @ RPE 8 left, 7 right 102lbs x1 +10 sec max effort ISO hold x 4 sets
A) Squats - controlled eccentric front squat 20kg x5, 40kg x5 High bar squat - 20kg x15, 40kg x10, 60kg x8, 60kg x5, 70kg x5, 75kg x5, 80kg 2x5, 85kg 2x5 @ RPE 7 on last set
Alternating between Legacy Lifter 2 and Romaleos 4 AMP each set Getting my squat back to as upright as it used to be, turning my feet out more was the main change, angled out about 45 degrees now Really shortens the femur length when viewed from the side.
B) Leg Curls - 10kg x10, 20kg x10, 25kg 2x10 @ RPE 7
Upper body still pretty sore, same for quads, glutes, erectors and adductors So more rest needed
Right achilles feeling improved, seems to be feeling better each day since last session, maybe I need more rest days...
---- Waking mobility work and upper body stretches
Split squat hold - at 80 degrees, rear leg straight - BW x 30 secs x 2 sets
Calf raise ISO - single leg - Against wall - body at 45 degrees, pushing against wall at 70% effort, resisting with forearms and head - straight leg, mid range - 30 secs x 2 sets
Bent knee, knee into pad against wall - 30secs x 3 sets
Active stretch lats, pecs between sets
A few sets of bodyweight squats with oly shoes Shoulder dislocate stretches and partial overhead sqauts
Kneeling rectus femoris and hip flexor stretch at 90 degrees
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