1
Progress Journals & Experimental Routines / Re: Reboot - get lean, get hops
« on: May 24, 2024, 05:42:21 am »
Thursday 23rd May 2024
Still pretty sore in my legs and posterior chain
Reboot - Week 24, Day 3 - Upper weights
Body Weight: 90.1kg in winter clothing and shoes
Ball circles at wall:- 12 each direction - front 2x24 , side 2x24
BBall overhead single arm plank againt wall: 3x33 secs
Front plank hold - 33 secs
Side plank hold Bent knee abducted - 33secs
glute bridge hold x 33secs
Band external rotation activation: - while slow overhead pressing - Light band x2 x 3sets
Popliteus seated Internal foot rotation ISO against opposite foot 3x33 secs
Sartorius seated bent leg ISO pull against opposite leg - 3x33 secs
Leg extension ISO - front elevated 5inches, Plates moved towards end of loading arm with collars, leaning back
Lifted to top, 33 sec hold at 10 degrees x 10kg, 15kg, 20kg, 22.5kg
Heel touch downs, single leg, off 8inch step: BW x12
rotating sets
Dumbbell press, rotating grip: 10lbs x10, 15lbs x10, 25lbs x8, 35lbs x6, 45lbs x2
45lbs x12, x12 @ RPE 9 (+1 rep)
Chin up - straight legs - various hangs and scap shrugs, and mid hold ISO to warm up - BW x1
4 sets of 3 @ RPE 7 on last set
Not sure how many I can do right now, but didn't feel too hard.
Rotating sets
SSB Calf raise ISO - single leg -
30kg x 33 secs straight
30kg x 10+10 Seconds toes out/in
50kg 3 x33 Seconds Straight/toes out/in
70kg 3 x15 Seconds Straight/toes out/in
85kg 3 x15 Seconds Straight/toes out/in
Huge increase in weight. While halving the time, but still not close to failure.
Time to force long term structural changes in the achilles tendon to get back to full health.
No pain or discomfort
Near bodyweight, so close to 2xBW on each foot, and over 300kg in total load if I used two legs.
Don't think my back can support that though
Will move it up over time until a 10 secs hold is hard
Hatfield Safety bar squat: - Flat barefoot shoe - controlled - 30kg x10, 50kg x10, 65kg x8
80kg x10
belt -
82.5kg x10
85kg x10 @RPE 6
+5kg and +1 set.
80kg set felt way easier than last week
High angle barbell row: - controlled - 20kg x10,
Myorep. "+" = 30 secs rest
42.5kg x17↓ @RPE 7 +5+5+5+5+5+5 (+2.5kg)
Deficit push up: feet elevated 12 inches - paused x6
Dip belt, plates on lower back
+5kg x6
+10kg x10 @RPE 5
+15kg x12 @7
Lots of pec activation on +15kg set
Putting a scale on my hands shows about 70kg total load at the top on the +15kg set
So load is a little more at the bottom
Using the dip belt loading this way is a little awkward, but good whole body, core, quad/patella tendon tension.
Might try using chairs and feet on bench, with the dip belt hanging normally, but shifted to mid back
like this
SSB Good Morning: Down to just above parallel - 30kg x10, Belt 50kg x6
belt
60kg x10
4-5 mins rest - 62.5kg 2x10 @ RPE 7 on last set
+2.5kg, +1 set from last week
Single arm dumbbell row - arm supported, elbows out, controlled - 35lbs x12, 45lbs x12 @7
Leg curl, single leg : - Plates shifted to end of arm - SLOW, paused - 5kg x6,
10kg x8, x6 @ RPE 7/8
Still pretty sore in my legs and posterior chain
Reboot - Week 24, Day 3 - Upper weights
Body Weight: 90.1kg in winter clothing and shoes
Ball circles at wall:- 12 each direction - front 2x24 , side 2x24
BBall overhead single arm plank againt wall: 3x33 secs
Front plank hold - 33 secs
Side plank hold Bent knee abducted - 33secs
glute bridge hold x 33secs
Band external rotation activation: - while slow overhead pressing - Light band x2 x 3sets
Popliteus seated Internal foot rotation ISO against opposite foot 3x33 secs
Sartorius seated bent leg ISO pull against opposite leg - 3x33 secs
Leg extension ISO - front elevated 5inches, Plates moved towards end of loading arm with collars, leaning back
Lifted to top, 33 sec hold at 10 degrees x 10kg, 15kg, 20kg, 22.5kg
Heel touch downs, single leg, off 8inch step: BW x12
rotating sets
Dumbbell press, rotating grip: 10lbs x10, 15lbs x10, 25lbs x8, 35lbs x6, 45lbs x2
45lbs x12, x12 @ RPE 9 (+1 rep)
Chin up - straight legs - various hangs and scap shrugs, and mid hold ISO to warm up - BW x1
4 sets of 3 @ RPE 7 on last set
Not sure how many I can do right now, but didn't feel too hard.
Rotating sets
SSB Calf raise ISO - single leg -
30kg x 33 secs straight
30kg x 10+10 Seconds toes out/in
50kg 3 x33 Seconds Straight/toes out/in
70kg 3 x15 Seconds Straight/toes out/in
85kg 3 x15 Seconds Straight/toes out/in
Huge increase in weight. While halving the time, but still not close to failure.
Time to force long term structural changes in the achilles tendon to get back to full health.
No pain or discomfort
Near bodyweight, so close to 2xBW on each foot, and over 300kg in total load if I used two legs.
Don't think my back can support that though
Will move it up over time until a 10 secs hold is hard
Hatfield Safety bar squat: - Flat barefoot shoe - controlled - 30kg x10, 50kg x10, 65kg x8
80kg x10
belt -
82.5kg x10
85kg x10 @RPE 6
+5kg and +1 set.
80kg set felt way easier than last week
High angle barbell row: - controlled - 20kg x10,
Myorep. "+" = 30 secs rest
42.5kg x17↓ @RPE 7 +5+5+5+5+5+5 (+2.5kg)
Deficit push up: feet elevated 12 inches - paused x6
Dip belt, plates on lower back
+5kg x6
+10kg x10 @RPE 5
+15kg x12 @7
Lots of pec activation on +15kg set
Putting a scale on my hands shows about 70kg total load at the top on the +15kg set
So load is a little more at the bottom
Using the dip belt loading this way is a little awkward, but good whole body, core, quad/patella tendon tension.
Might try using chairs and feet on bench, with the dip belt hanging normally, but shifted to mid back
like this
SSB Good Morning: Down to just above parallel - 30kg x10, Belt 50kg x6
belt
60kg x10
4-5 mins rest - 62.5kg 2x10 @ RPE 7 on last set
+2.5kg, +1 set from last week
Single arm dumbbell row - arm supported, elbows out, controlled - 35lbs x12, 45lbs x12 @7
Leg curl, single leg : - Plates shifted to end of arm - SLOW, paused - 5kg x6,
10kg x8, x6 @ RPE 7/8