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Messages - CoolColJ

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1
Friday 21st June 2024

Felt Ok today, despite some poor sleep.

Went to a small calisthenics playground area, 16mins from my house.
Chose this one for good parking, and decent setup.
Steep slope leading up to it, with muddy grass from recent rain, ugh in a heavy backpack....

Turns out there is a single basketball hoop nearby, on a public tennis court, but obviously not a good idea when peeps are playing tennis
Although it was empty when I arrived, and then full when I left, so maybe turning up earlier might work

There was a leg press there that uses your bodyweight, and it's quite decently loaded when using it single legged.
Also makes a nice plyo swing of sorts



Chin, Dip at Green Park Outdoor Gym - Reboot, Week 28, day 2

Bodyweight with shoes - 88.4kg in winter clothing

This morning -

Semi single leg squat ISO, on balls of foot - half squat depth, partially supported with other leg - 4x40 secs
Just supporting enough weight with other leg to get a 2/10 or less pain on the plantaris and sartorius tendon
Similar depth and leg angle to walking downstairs



Tricep bench dip: paused x6


Rotating sets - 2 mins between

Band external rotation activation: - while slow overhead pressing -  Light band x2 x 3sets
done between warm up sets of the chin/dip

Chin Up: Hangs, pull up grip scap shrugs x10, chin grip scap shrugs x10, BW x 10 leg assisted , BW x3
Belt+5kg x5, x4, x3  (+1 rep on second set)

Accidentally did 5 reps on first set, was supposed to do 2x4, 1x3...
Maybe RPE 7 on first set

Dips: - parallel bars at park, wide'ish - 10 dip shrugs, BW x10 leg assisted
BW x6
Dip belt +5kg x3, +10kg x3
+15kg x12 @ RPE 9  (+2.5kg)
+15kg x10 @10  - 11th rep at 0.75



Inverted row: - under hand grip using suspended D handles - Body close to horizontal at bottom.
BW x 12 @RPE 9

Hamstrings firing hard on these and achey!

Straight bar dips: - BW x17 @RPE 9

Probably should not have done this set, but I wanted to see how these felt after fatigued from weighted dips and not having done them in a few weeks.
Still easy


Back at home -

Face down Y raise into W press: - 45 degree incline - 2kg 2x10 @7

Semi single leg squat ISO, on balls of foot - half squat depth, partially supported with other leg - 4x40 secs
Just supporting enough weight with other leg to get a 2/10 or less pain on the plantaris and sartorius tendon
Similar depth and leg angle to walking downstairs


Calf raise ISO, single leg - cable pulley - 10 secs straight, toes out, toes in without rest - 30secs x10kg, 20kg
Trying it out on cable pulley

Hammer curl ISO - single arm : - cable pulley, with D handles -
10kg x20 Seconds @7. 3/10 right brachialis pain
10kg x30 Seconds @8. 3/10 right brachialis pain
10kg x30 Seconds @8. 2/10 right brachialis pain

2
Thursday 20th June 2024

Erectors, hamstrings and upper back achey, but everything else not too bad.
Decided to rest today

Tendon Rehab - Recovery

Semi single leg squat ISO, on balls of foot - half squat depth, partially supported with other leg - 4x30 secs
Just supporting enough weight with other leg to get a 2/10 or less pain on the plantaris and sartorius tendon
Similar depth and leg angle to walking downstairs


Doing weighted chins and dips tomorrow. debating whether to do it at home (need to set up my gear to do it) or go outdoors.
Surfing the web I found 3 decent outdoor calisthenics gym within 15 mins of my house.

If only these had a basketball court or one nearby..
The closest at 4 mins is pretty basic, but has the essentials, and even some ghetto machines :)





The other two are further away, but much better, with even rings, straight bars, parallel dips




Parking might be an issue with this one, as I need to cart all my gear and weights there via backpack





3
Wednesday 19th June 2024

Felt kinda Ok, but still some soreness.
Need more rest maybe.

After BBall I assembled the Everfit 45 degree back extension.
Which seems pretty good/solid for the price.
A few quirks, but overall works well, and can fold up flat and leaned against a wall.
I only did a few reps to test settings and my lower hamstrings are on fire!
So much so, that maybe don't even need to do leg curl's or nordics...

The handles and frame don't appear to get in the way of using a snatch grip barbell for loading.
And I can get full range of motion, but doing so means the barbell touches the ground.
So I'll be dropping the bench angle to 35 degrees, and propping the front up 6 inches to allow full ROM with a barbell and 5kg plates.

Held back on getting the hip belt squat attachment, as I can maybe replicate it with a barbell, tie down straps, in landmine type setup
Or use my cable pulley kit with higher rated pulleys (current ones are 150kg, saw some 800lb rated ones on Amazon) - attaching the cable to a tie down strap from my chin bar and carabiner, until I hook it up to the belt, to allow you to start from the top.

<a href="http://www.youtube.com/watch?v=9in634kTDIM" target="_blank">http://www.youtube.com/watch?v=9in634kTDIM</a>


BBall, Jumps at WLC outdoor courts - Reboot, Week 28, day 1

Bodyweight with shoes - 88.1kg in semi winter clothing

Wall sit, half squat : pushing into wall at 70% effort - 2x33 secs
BBall overhead single arm plank against wall: 2x33 secs


Dribbling and ball control drills - 15 mins
Practice moves and shooting- 30 mins, medium effort

Jumps - 5 warmups, and 10 jumps

Left leg Sartorius lower isnertion and right outer posterior knee area, either popliteus outer tendon or plantaris
hurt on landing deeper than a quarter squat, so shut it down.
Needs another month of rehab....

Tendon work superset
3 sets of 30-40% effort/speed

A. Backward run - full court
B. Carioca run - half court each side
C. Pogo:  x20
D.  Scissor hops star pattern : 12 axis

No discomfort on any

Box Jumps: - 20 inch wall, from 1m away - landing with straight legs -
3x3
LR and RL plant 3 step jumps x 3 each
2x3

Felt decent on these.


Sit in bottom of full squat: 3 mins - 1.5 mins narrow heels off the ground, 1.5 mins wide relaxed
gettingh easier and less uncomfortable

Walking: 12 mins - with 2.5 min backwards walk up 30 degree slope

4
Monday 17th June 2024

Fairly sore all over, but less than usual.
Both inner Achilles insertion/Plantaris tendon with mild aches from the heavy calf raise ISOs

Tendon Rehab - Recovery

Split Squat ISO, on balls of foot - half squat depth, rear leg straight - 4x30 secs

Walking - 31 mins


Tuesday 18th June 2024

Still achey, but less so.
Mood still down.

Tendon Rehab - Recovery

Used the cable pulley kit off my Ironmaster bench, chin bar attachment.
Quite a bit more intense than my usual manual resistance ISOs
Also messed around with some facepulls, various rows and pushdowns to compare the different handle/grip attachments I have.
Hanging a small piece of chain off the loading pin damps the swinging nicely

Calf raise ISO push against wall, sitting on floor, back against wall: - 75% effort
35 Seconds Straight
35 Seconds Straight
35 Seconds Toes out
35 Seconds Toes in

Reverse Curl ISO single arm - cable -  2.5kg x15 Seconds
5kg x35 Seconds - Cable on wrist
5kg x35 Seconds - Cable in hands
6.25kg x35 Seconds - Cable on wrist
7.5kg x35 Seconds - Cable on wrist @RPE 6

Sartorius, lying on back, cable pull ISO - mid range hold - 7.5kg x 35secs
10kg 3x30secs @RPE 8

Popliteus, lateral cable leg curl pull, to opposite side ISO - single leg, foot strap on fore foot - 2.4kg x 35 secs. 2.75kg 2x35secs
External foot rotation - cable - slight bent knee -  3.75kg 2x 35secs, 5kg x 35secs
Wall sit: - half squat depth, pushing into floor at 70 % effort - 4 x35 secs

Walking - 28 mins

5
Sunday 16th June 2024

Fatloss cycle 1 - Week 10

Height = 5'8.5"
Weighed = 85.5kg (-1.7)    Macrofactor app trend weight - 86.6kg (-0.6)
Waist = 34 5/8 inches 
Hip = 40.75 inches (-0.25) 
Upper thigh = 25.75 inches (-0.25)

Total loss so far - weight  -3.2kg  Waist -1.75 inch 

Animal based diet - averaged 2528 calories for the week - 194g protein, 124g fat, 170g carbs

As predicted huge whoosh down below 86kg. Although it didn't happen till today!
Was hovering around mid 86kg all week

Still no change in waist size, which I'll put down to increased erector, ab/oblique size.
But I've shrunk a lot in my legs and hips

Current progress - from 31 Dec 2023 to today, 4.5 months.
91.4kg to 85.5kg.
End goal is probably between 70-75kg, wherever I end up when I can see the veins on my lower abs....





Still feel sore all over.
Was thinking about resting today, but pushed ahead with training.
Was keen to try out my new cable system kit.

Reboot - Week 27, Day 4 - Upper weights

Body Weight: 88.2kg with shoes, in winter clothing


Ball circles at wall:- 12 each direction - front 2x24 , side 2x24
BBall overhead single arm plank againt wall: 2x35 secs

Front plank hold - 33 secs
Side plank hold Bent knee abducted - 33secs
glute bridge hold x 33secs

Popliteus, lateral cable on forefoot, leg curl pull, to opposite side: - single leg, foot strap on fore foot - 10 sec hold at top - 5kg 2x4 @RPE 8
External foot rotation, bent knee - cable - 10 sec hold at end of ROM- 5kg 2x4 @ RPE 7
Sartorius leg lift ISO, while pressing foot against wall - 2x33 secs


rotating sets - 2 mins between

Sartorius, lying on back, cable pull: - 3 sec hold at top - 5kg x5 
Slow, 10 sec hold at top - 7.5kg x4 @7
Slow, 10 sec hold at top - 10kg x4  @8 right side, @9 left side

Left side is quite a bit weaker, which I did not notice when doing these with bands.

Band external rotation activation: - while slow overhead pressing -  Light band x2 x 3sets
done between warm up sets of the press and chin

Leg Extension ISO - single leg - front elevated 5 inches, plates moved towards end of arm - No concentric/eccentric
Leaning back, 20 sec hold at 10 degrees, 20 sec at 60 degrees - x10kg, 15kg, 20kg, 20kg
Hold at 60 degrees - 25kg x 30secs @RPE 7

Dumbbell press, rotating grip: 10lbs x10, 15lbs x10, 25lbs x8, 35lbs x6, 45lbs x3
47.5lbs x12  @RPE 9 (+1 rep)
47.5lb x9 @ RPE 9

I'll stay here one more week then move up to 50lb dumbbells

Chin up - various hangs and scap shrugs, and mid hold ISO to warm up - leg assisted BW x10, BW x4
Straight legs - slight L Sit posture
+5kg - 2x3, 3x2  (+1 rep on second set)


rotating sets - 2 mins between

Deficit push up: - Using dip handles, feet on bench, elevating feet 5 inches above parallel
paused - BW x5

Rocking climbing chest harness + loading pin on mid thoracic  (1kg) -  10kg x5, 20kg x5
+30kg x8 @RPE 8.5  (+2.5kg, -2 reps)
7 mins rest
+30kg x8 @9.5

Weighed the chest harness, carabiner and loading pin, which all add up to up 1kg


High angle barbell row: - controlled - 20kg x10, 40kg x6, 50kg x3

Myorep. "+" = 15 secs rest (10 deep breaths)
50kg x17↓ @RPE 8 +4+4+3+3  (+2.5kg, -1 rep on initial set) - 3/10 right brachialis pain

Ahh pain is back....


SSB single leg Calf raise ISO: - arm supported, staggered stance
10 secs straight, toes out, toes in without rest -   30 secs x BW, 30kg, 50kg, 70kg, 80kg, 85kg @RPE 8

Face Pull into press, cable: - Rope handle, neutral grip - with hold -  2.5kg x10
with hold - 5kg x10, 7.5kg x8 @RPE 8

Trying out the cable system. Felt smooth and solid.

Ab Wheel - - against wall x6, On knees, with hold at bottom x10
Straight legs, Partial ROM - 3.5 feet 2x10 @ RPE 7/9  (+1 feet ROM)

Internal rotation, cable -  single arm -  5kg 2x15 @ RPE 6/7

Also messed around with wide grip lat pull downs on the cable pulley -  a few sets with 25kg which was too light

6
Saturday 15th May 2024

No surprises I'm moderate to heavily sore all over, from all the new exercises. Glute medius in particular from the band side leg raises.
Even my quads are pretty sore.
Upper back, core, obliques/QL is sore from snatch grip back extensions and woodchops, but for some reason my outer tricep head are also really sore...


Tendon Rehab - Recovery

Popliteus bent knee internal foot rotation ISO : 3x33 secs
Popliteus standing leg curl laterally to behind opposite leg -
band attached to forefoot, 10 sec hold at full contraction with foot internally rotated - small light Rogue band 2x5

Walking - 28 mins


Went on a shopping spree this week with all the end of financial year sales going on
On Ebay I picked up a cheap 45 degree back extension unit, and is rated for 200kg.
Crazy for $80AUD and it folds up for space savings in my garage.

I'm just worried the handles might get in the way of a held barbell, but I can use a different grip width, and raise the height of the unit to compensate for loss of ROM.
And if it's unstable, I can always rest it on a barbell in my squat stand, instead of it's support arm


On Amazon last night and picked up Sertt cable pulley system - $72AUD, so cheap.
Already delivered and all items feel solid and as robust as any pulley and attachments I've used in a commercial gym.
Attach one pulley to my chin bar on my squat stands, and the other as a low pulley, to a tie down strap rigged across the bottom front of my squat stands, when needed.
Going to replace most of my banded movements with it, and greatly open up the type of exercises I can do.
Even for adding load to the back extensions

Loading pin can swing a bit, which can be damped by running the cable it's connected to, through a band stretched across it's path etc



And just now, while casually surfing the web, I came across this SMAI belt squat attachment.
It's not made for my squat stands, but the pin size is the same, and I can attach it in several makeshift ways on the stand, safety bars or even a barbell with tie down straps
It comes with a belt, is adjustable in length and has a support arm that automatically swings out of the way once you lift off.
And it's cheap compared to the others I've seen, with more features, and on sale. 

Once I figured I can do belt squats, calf raises/ISOs, Bulgarian split squats, lunges in all directions (when hooked up with a tie down strap) and other single leg moves without loading the spine it seems like a no brainer.
Also add load for the 45 degree back extension, by hooking the belt to the back of your head when your at the bottom of the extension.
Can probably rig up a seated calf raise as well :)




7
Friday 14th June 2024

Upper back and erectors still sore, but everything else is starting to taper off.

Trying lots of new stuff this session.


Reboot - Week 27, Day 3 - Lower weights

Body Weight: 89kg with shoes, in winter clothing

snatch grip behind the neck press + dislocate stretch with broom x 1 min

Sartorius leg lift ISO, while pressing foot against wall: 2x 33secs

A. Front plank hold: 33secs
B. Side plank, legs bent and abducted: 33secs
C. Glute bridge hold: 33secs


Rotating sets

Split squat ISO : - half squat depth - BW x33secs
Dip belt +10kg x33 Secs, x20kg

SSB - 33 secs x 30kg, 40kg, 50kg

Power clean:
20kg x10 - 5 low hang, 5 high hang
40kg x7  - 1 floor, 3 high hang, 3 knee hang
50kg x7  - 1 floor, 3 high hang, 3 knee hang
50kg x5  - 1 floor, 3 high hang, 1 knee hang

Felt like trash on these, still recovering from squats 2 days ago


rotating sets

Tibilias Wall raise - standing warmup in oly shoes - BW x8
against side of car, in oly shoes - hold at top - BW x6

Myorep. "+" = 15 secs rest
Dip belt+10kg x 13↓ @RPE 8 +3+3+3+2

Sartorius lying on back, band pull. single leg: - slow. hold at top
Red band 7.5kg x6,
7.4kg  2x8 @REP 8/9

SSB single leg Calf raise ISO: -
10 secs straight, toes out, toes in without rest -   BW x30 secs, x30kg, x50kg, x70kg, x80kg @ RPE 7  (+5kg)

Leg Extension ISO - single leg - front of unit elevated 5 inches, plates moved towards end of arm -
Leaning back, 30 sec hold at 60 degrees - x10kg, 15kg, x20kg


Band rotations, high to low woodchop: - controlled with hold - 7.5kg (red band) 2x10 @ RPE 6/7

SSB Calf raise - single leg - hand supported, staggered stance
Flat on floor, heel not touching, controlled - 70kg 2x12 @RPE 7/8  (+5kg)


Adductor band pull: - red band - 7.5kg x10 @7
B;ue band - 12.4kg x12 @8

Side abduction raises banded:
red band - 7.5kg x10 @7, 7.5kg x12 @9


45 degree back extension: - home ghetto setup - BW x10
barbell, Collar to collar Snatch grip - 20kg x6, 30kg x6

5 mins rest
straps - 35.5kg x10 @7  (+2.5kg)
37.5kg x10 @8   (+5kg)
40kg x10 @8.5 (+7.5kg)

Without any squats this session, I kept going up in weight and still not getting close to failure.
Felt uneven, more tension and pump on my right side erectors and hamstrings

Leg curl, single leg : - front lifted up 5 inches, Plates shifted to end of arm - controlled - 10kg x5

Jefferson curl: - Controlled - 10kg x5
barbell - controlled
20kg x20 @RPE  (+3 reps)


8
Thursday 13th June 2024

Moderate DOMs all over. Mild tired/drained feeling.
Starting to get used to loading 25kg plates, so arms not so beat up now.

My abs, quads, glutes, erectors, QL/obliques and even my calves are sore from the high bar squats.
Even some hamstring, but I was bending over to move plates, and other things, so it's not all from squats.

Makes me question the need for post squat accessories like RDLs and good mornings when the high bar squat already trashes the erectors and glutes.
I'm just doubling up on the amount of work they do, and prolonging recovery or even inhibiting hypertrophy due to excessive damage...
Only hamstrings need specific targeting that leg curls, nordics, GHR, back extensions and some others do better.


TOTAL REST DAY

9
Wednesday 12th June 2024

Upper back was achey from BBall, but I had a good nights sleep, and felt fairly good.
Legs and hips also felt ready after 6 days without any squats, and yesterday's BBall activity was not that taxing to them.
So I did squats today, 2 days earlier than planned.

Kinda much like "Street workout" type session - chin, dip, squat :)

In hindsight I probably should have thrown in some leg curls, but even so my quads, glutes, hamstrings and abs are all feeling achey as I sit here


Chin, Dip, Squat - Reboot, Week 27, day 2

Bodyweight with shoes - 88.7kg in winter clothing


External foot rotation ISO, bent knee, against opposite foot: 5x33 secs
Bent knee Internal foot rotation ISO 5x33 secs
Single leg kneeling deadlift, supported : 4x33 secs

Calf raise ISO push against wall, sitting on floor, back against wall:
33 Seconds Straight
33 Seconds Straight
33 Seconds Toes out
33 Seconds Toes in

Sartorius leg lift ISO, while pressing inside foot against object - 4x33 secs

Tricep bench dip: paused x5


Rotating sets - 2 mins between

Band external rotation activation: - while slow overhead pressing -  Light band x2 x 3sets
done between warm up sets of the chin/dip

Chin Up: BW x 10 leg assisted , BW x3
Belt+5kg x4, x3, x3 @RPE 7.5 on last set  (+1 rep on first set)

RPE is dropping, so getting stronger

Dips: - Power rack setup - 10 dip shrugs, BW x10 leg assisted
BW x6
Dip belt +5kg x6
+12.5kg x12 @ RPE 8.5  (+2.5kg)
+12.5kg x12 @9.5


Band 3 axis cuff wall slide: - each side - light band x12,
medium band x15, x16 @RPE 7

Subscapularis band rotations: - each side - light band x12
medium band x15, x15 @RPE 7

Sartorius, lying on back, band pull - single leg - Slow, hold at top 7.5kg (doubled red band) 2x10 @RPE 7/8

High Bar squat - Flat shoes (Avancus Apex Power v2) - 20kg x10, controlled 40kg x10
4 sec eccentric - 40kg x10, 60kg x6, 80kg x6, 100kg x4

Belt, 4 sec eccentric - 115kg x3, 125kg x1, 135kg x1,
145kg x1 @ RPE 8.5  (+5kg)

belt - 6 mins rest
128kg x6 @RPE 8.5  (+2kg)
6 mins rest
128kg x6 @9

After the 135kg single flew up, I bumped up the top single to 145kg which felt OK, hard, but it  looked relatively easy
Same for the 128kg sets, felt kinda hard, but they looked easy on video.


10
Tuesday 11th June 2024

Trash session.
Last session 2 days ago tired me out more than I planned for!
Back to the drawing board

Also dropped the chins and dips from today.
Lats still felt pretty sore.
Will do them tomorrow, and likely as new weekly set up.

BBall, Jumps at WLC outdoor courts - Reboot, Week 27, day 1

Bodyweight with shoes - 88.8kg in semi winter clothing

Wall sit, half squat : pushing into wall at 70% effort - 2x33 secs
BBall overhead single arm plank against wall: x33 secs


Dribbling and ball control drills - 15 mins
Practice moves and shooting- 25 mins, medium effort

Jumps - 5 warmups, and 5 low effort jumps

No motivation, and power. Very low jumps... Plus achey lower Sartorius tendons on landing, so shut things down.

Box Jumps: - 20 inch wall, from 1m away - landing with straight legs -
2 sets of 3

Felt meh


Sit in bottom of full squat: 3 mins - 1.5 mins narrow heels off the ground, 1.5 mins wide relaxed

Walking: 15 mins - with 2.5 min backwards walk up 30 degree slope

11
Monday 10th June 2024

Legs/hips starting to feel good
Foot muscles/ankles achey from yesterday.
Achilles insertions also some mild aches when walking after sitting for a while.

Tendon Rehab - Recovery

Calf raise ISO push against wall, sitting on floor, back against wall:
33 Secs Straight 50% effort
33 Secs 70% effort  x Straight, Toes out, Toes in

Sartorius bent leg ISO pull against opposite leg : seated - 3x 33secs
Single leg kneeling deadlift, on ball of foot -  supported : 4 x33 secs

Wall sit: - 60 degrees, pushing into floor
33 Secs 50% effort
33 Secs 75% effort x 2 sets

------------
Evening

Sartorius bent leg ISO pull against opposite leg : seated - 3x33 secs
Single leg kneeling deadlift, on ball of foot -  supported : 3x33 secs

12
Sunday 9th June 2024

Fatloss cycle 1 - Week 9

Height = 5'8.5"
Weighed = 87.2kg (+0.3)    Macrofactor app trend weight - 87.2kg (-0.5)
Waist = 34 5/8 inches 
Hip = 41 inches (-1/8) 
Upper thigh = 26 inches (-1/8)

Total loss so far - weight  -1.5kg  Waist -1.75 inch 

Animal based diet - averaged 2581 calories for the week - 194g protein, 132g fat, 156g carbs



Don't know what happened, but I was around low 86kg during the week and 86kg on the dot 2 days ago, and then just bloated up this morning
Same for waist size... my hip and leg size is down indicating fat loss.
Well the Macrofactor trend weight shows -0.5kg
So I'll probably whoosh down to 85.5kg next week.


BBall, Dribbling and Low intensity plyos - Reboot, Week 26, day 4

Sore all over from yesterday. Mild drained feeling.
Upper hamstrings more sore than expected.
Even my quads are as well

Bodyweight with shoes - 89.9kg in semi winter clothing

Wall sit, single leg 1/4 squat : heels off the ground, pushing into wall at 70% effort - x33 secs
BBall overhead single arm plank against wall: x33 secs


Dribbling and ball control drills - 15 mins
Practice moves and shooting- 20 mins, medium effort

Tendon work superset

2 sets of 30% effort/speed
A. Run - full court
B. Carioca run - half court each side
C. Backward run - full court
D. Pogo:  x20
C.  Scissor hops star pattern : 12 axis

short distance of - 30% effort
2 legged star pattern hop x 12 axis
2 legged zig zag hop
prime times

No discomfort, especially on the backward runs which did hurt my right achilles insertion the last time I tried them.


Walking: 17 mins - with 2.5 min backwards walk up 30 degree slope

13
Progress Journals & Experimental Routines / Re: AGC's journal
« on: June 09, 2024, 01:08:50 pm »
Try put the weight on your forehead then, makes it so much harder.
I found a 10kg plate there challenging, whereas 30+kg with the bar is needed for the same.
Even more if you do them with the weight held in an overhead press position.... probably only need 5kg at most :)

You could even do it at head level on the way up and then overhead press it on the way down to overload the eccentric

Or put the bar on you shoulders like a good morning, although tricky if your training solo.
Dual dumbbells, with straps is probably the next best, but you may have to row the weight up for a decent range of motion

single leg style for even more loading

14
Saturday 8th June 2024

Erectors feeling sore upon waking.
Legs while still achey, starting to feel fresher, and that snappy feeling.
Should be getting some good jumps in a few days time.

Reboot - Week 26, Day 3 - Upper weights

Body Weight: 89.2kg with shoes, in winter clothing


Ball circles at wall:- 12 each direction - front 2x24 , side 2x24
BBall overhead single arm plank againt wall: 3x33 secs

Popliteus, bent knee Internal foot rotation ISO 3x33 secs
External foot rotation ISO, bent knee, against opposite foot: 3x33 secs
Sartorius seated bent leg ISO pull against opposite leg - 3x33 secs

Front plank hold - 33 secs
Side plank hold Bent knee abducted - 33secs
glute bridge hold x 33secs


rotating sets - 2 mins between

Leg Extension ISO - single leg - front elevated 5 inches, plates moved towards end of arm - No concentric
Leaning back, 10 sec hold at 10 degrees, 20 sec at 60 degrees - x10kg
Leaning back, 20 sec hold at 10 degrees 20 sec at 60 degrees - x15kg, 20kg, 22.5kg
Hold at 60 degrees- 25kg x 30secs

Band external rotation activation: - while slow overhead pressing -  Light band x2 x 3sets
done between warm up sets of the press and chin

Dumbbell press, rotating grip: 10lbs x10, 15lbs x10, 25lbs x8, 35lbs x6, 45lbs x3
47.5lbs x11  @RPE 9 (+1 rep)
47.5lb x10 @ RPE 9.5

Chin up - various hangs and scap shrugs, and mid hold ISO to warm up - leg assisted BW x10, BW x3
Straight legs - slight L Sit posture
+5kg - 1x3, 4 sets of 2 @RPE 7 (?) on last set  (+1 rep on first set)


rotating sets - 2 mins between

High angle barbell row: - controlled - 20kg x10, 40kg x6

Myorep. "+" = 15 secs rest (10 deep breaths)
47.5kg x18↓ @RPE 9 +4+4+3+3  (+2.5kg, +1 rep on initial set)

Deficit push up: - Using dip handles, feet on bench, elevating feet 5 inches above parallel
paused - BW x5

Rocking climbing chest harness + loading pin on mid thoracic -  10kg x6, 20kg x6
+27.5kg x10 @RPE 8
5 mins rest
+27.5kg x9 @9

First session with the figure 8 rock climbing chest harness.
Felt good, and so much easier to set up and add load.
Much less tension on the core and quads compared to the dip belt set up

The loading pin swings a bit, but it didn't feel unstable.
The loading pin, and the various carabiner and hook probably adds at least an extra kg or more.
Need the weigh the setup next time.


Ab Wheel - - against wall x6, On knees x 6
backpack +15kg  - on knees x10 @ RPE 8

Straight legs, Partial ROM - 2.5 feet x 10 @7

Lying face down, overhead Y raises: - 35 degree incline bench - 2 sec hold at top - 4lbs x10 @RPE 7
face down Y raise into W press: - 35 degree incline bench
with subscap and external rotation - 3lbs x10 @7, x8 @8

SSB single leg Calf raise ISO: - arm supported, staggered stance
10 secs straight, toes out, toes in without rest -   30 secs x BW, x30kg, x50kg, x70kg, x75kg
Straight - 15secs x80kg, 80kg


Bar hangs and stretch

15
Friday 7th June 2024

Moderate to heavy soreness all over, and a mild drained feeling.
My arms are sore from loading those 25kg plates....

Soreness did go down much faster than usual by the time midnight rolled around.

Received my figure 8 rock climbing chest harness today.
Looking forward to using it tomorrow on weighted deficit pushups


Walking - 30 mins

Some random ISOs here and there

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