Monday 8th August 2022Feeling decent again, back into it
Received some 50mm thick 50cm x 50 cm shock absorbing rubber tiles.
These are pretty heavy at 10kg per tile, I have 4.
I tested dropping a 60 kg bumper loaded barbell from shoulder height onto tiles, and all you hear is a dull thud and the clatter of the bar and plates.
Putting a cheap EVA foam tiles under these completely removes the deeper dull thud sound.
So no more big boom and vibration, night and day difference when done outside in the driveway vs regular rubber mats, but a bit louder in the garage
It's made doing power cleans/snatches and pulls/deadlifts in my home setup more enjoyable and stress free now
I just have to stack 4 x15mm rubber mats up to stand on to remove the height difference

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Morning mobility work and upper body stretches
Soft tissue work for whole body
Tendon health+rehab - Low fatigue Week 4 - day 2Bodyweight with shoes, winter clothing - 91.7kg
Calf raise ISO push against wall. Single leg knee slightly bent - 70% effort 3x30 secs
Peroneal External foot rotation ISO against wall - 70% effort 3x30 secs
Sartorius leg lift ISO, while pressing side of foot against wall 70% effort 3x30 secs
BBall dribbling and control drills : 15 mins - decent
split squat ISO, rear leg straight, on balls of feet, at 90 degrees knee angle - x 30 secs
Front plank hold: x 30secs
Glute bridge hold, with knees pushed inwards x30secs
Side plank, legs bent: x 30 secs
Heel touch downs, single leg, off 7 inch step: - slow eccentric - x10
Half kneeling weight shift: - 10kg plate 5x10 secs
A) Leg extension ISO, single leg - end of unit elevated 5 inches - 3 sec Concentric, 20 sec hold at top, 60 degrees, slow eccentric - 15kg, 20kg, 30 kg
ISO at 60 degrees strap, 30 sec push at 70% effort - 35kg x 3 sets
B) SSB Calf Raise - single leg - 3 sec down and 1 sec up, 1 sec hold at top - full range BW x6,
3 secs down to neutral, explode up 1 sec hold at top
30kg x6, 40kg x8, 45kg x8
0.5/10 pain on right Achilles insertion area on 45kg set
C1) Power snatch - 20kg x3
C2) Power Clean - 20kg x8 (Warm up) 4 from low hang, 4 hi hang
40kg x6 (Warm up) 3 floor, 3 hang
50kg x6 (Warm up) 3 floor, 3 hang
60kg 4x3, x1
Felt good, form getting better, all straight leg high catches
Bar hangs: - Feet supported - narrow grip x 30secs, chin grip x 30 secs
Pull-up Scapular shrugs: - BW x125 Wide grip BW x15, Chin grip x12
Rotating sets - 2 mins rest
A) Chin up - leg assisted x10
controlled eccentric - BW (92kg) x3
chain belt
+5kg x3
+10kg x3
+15kg x3 @6
+20kg x2 @8 --> puts e1RM at 122kg total weight
77% of e1RM - +2.5kg 3x4 - all reps shoulders to bar. first 3 were fairly fast, 4th rep a bit harder
B) Safety bar pin squat - 1/2 squat depth - Oly shoes - 3 secs down to safety arms, explode up - 30kg x6, 70kg x6
3 secs down to safety arms, paused, explode up, belt - 90kg x6, 100kg x6, 110kg x6
120kg 2x6 @ RPE 8
90kg x6
These felt damn hard! Adductors were feeling pretty achey just before the bar got to the safety arms
C) Single leg split stance tibialis raise, in oly shoes - BW x8 @ RPE 9
BW 2x7 @9
Rotating sets - 1 mins rest
Dip shrugs: BW x 20, Dip Belt+5kg x15 @ RPE 7
A) Offset, semi single arm pushup on bench: - 20 inch bench - BW x 10 @ RPE 8 (+1 rep)
BW 2x7 @ RPE 7/8
B) Split leg Romanian Deadlift - 20kg x6
Belt - 40kg 2x8 @ RPE 7
C) Suitcase carry, single arm, high knee marches in place: - 45lbs 2x20
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Single arm over head tricep extension: - Controlled eccentric - 15lbs x10,
25lbs x9 @RPE 9
25lbs x7 @ RPE 8
Jefferson curl, single dumbbell, 3 position - alternating to front, left and right - 15lbs x7, 25lbs x10, 35lbs x10
Posterior chain felt smoked