Show Posts

This section allows you to view all posts made by this member. Note that you can only see posts made in areas you currently have access to.


Messages - CoolColJ

Pages: [1] 2 3 ... 83
1
Tuesday 8th December 2021

Feel tight and achey all over
Posterior chain and hips still feel hammered

Felt weak today. Energy dropped halfway through the workout

----
Waking mobility work and upper body stretches

----
general mobility drills
40% ROM sissy squats x 30
Walking on sides of ankle, side to side ankle rocking drills
side leg raises x 20 each leg

Calf raise ISO -
on step -  at neutral 4x30secs
Sissy squat/Peterson step up hybrid ISO - leg at 60-80 degree knee angle, 3 inch step pushing down at 70% effort - 4x 30 secs

BBall ball control and dribbling drills - 12 mins
stationary stuff


Tendon health+rehab -  fasted -  Upper 1, day 2
10G beef gelatin + 1g vitamin C one hour before session

Bodyweight with shoes - 88.5kg

Band pull aparts - horzontal x 20, Diagonals, palms facing down -  Rogue light band x10 each axis



rotating sets - 2-3 mins rest

A) Single Leg glute bridge - hold at top - 3x10

Not anywhere close to failure. Just trying to get that left glute to fire, which I think is causing my squat hip shift issues.
Certainly feels more hamstring dominant when doing these compared to the right

B) Side plank with leg abduction - against 20 inch bench  3x 30secs each side

C) Bench - grip 2.5 inches from smooth area - 20kg x15, 40kg x10, 60kg x8, 70kgx5, 80kg x3
1) 85kg x7 @ RPE 8.5
3) 3 sec eccentric - 75kg x 8 @ RPE 9 (+2 reps)
4) 6 secs down, 2 secs up - 60kg x8 @ RPE 9 (-1 rep)

11 days since I last benched, feels a bit weaker.
None of sets felt "comfortable" like previous sessions

D) High angle rows - 20kg x12, 40kg x10, 60kg x10, 70kg x5
deadlifted off the floor -
80kg x10@ RPE 8 (+2 reps )
80kg x10 @ RPE 9
80kg x8 @ RPE 8

Did something right leg inner thigh/hip area last session, because deadlifting up the weight before each set felt uncomfortable there
Probably related to the right lower back thing



A) Push ups
deficit - on dumbbell handles - feet elevated 20 inches - BW x 18 @ RPE 8 (+3 reps)
Close grip triangle pushup - BW x 15 @ RPE 7

C) Inverted row - using bench press height bar, feet on 20 inch bench, bench press grip width - BW x12 reps @ RPE 8 (+2 reps)
feet on floor - BW x15 @ RPE 8

B) Dumbbell curl - 15lbs x12, 25lbs 2x10 @ RPE 7
decided not to go up to 30lbs, biceps too tired by now



B) Ivanko super gripper - 92lbs x10
left hand - 101lbs x8, 92lbs 2x10 @RPE 8
right hand- 101lbs x8, 92lbs 2x10@ RPE 7

Sharapova band cuff/trap/serratus exercise - light Rogue mind band - 3x 3 trips up/down wall
LU raises - controlled - 1.25kg plate x10, 2.5kg 2x13 @ RPE 7

Band pull aparts
High to low, palms up - Jump stretch light band 2x15 @ RPE 7

----
stretch



6 hours later

Calf raise ISO -
single leg - on floor, just above - 1x30secs
on stairs -  at neutral 3x30secs

Sissy squat ISO - single leg at 45-60 degree knee angle - 4x 30 secs

3
Progress Journals & Experimental Routines / Re: Reboot - get lean, get hops
« on: December 06, 2021, 10:18:59 am »
Monday 6th December 2021

Lower body and lower back still feeling hammered
Achilles insertion feel significantly better upon walking and when walking around cold.

Rested again today, as I am doing high angle barbell rows next session, so want my lower back and posterior chain in a better state
----
Waking mobility work and upper body stretches

Calf raise ISO -
single leg - on floor, just above - 1x30secs
on stairs -  at neutral 4x30secs

Sissy squat ISO - single leg at 45-60 degree knee angle - 4x 30 secs

Did the above in the morning, midday and evening - at least 6 hours apart

Noticeable improvement by evening in my tendons

4
Progress Journals & Experimental Routines / Re: Reboot - get lean, get hops
« on: December 05, 2021, 07:49:57 pm »
Got a pair of these heading my way... an impulse purchase... not sure if I will keep em yet...
Basically a less white version of the Romaleos 4 SE I returned :)
Although this Romaleos 4 AMP is also a limited special edition.
In a smaller size, hoping this will reduce the heel slip and make the toe box feel more responsive and less numb




5
Progress Journals & Experimental Routines / Re: Reboot - get lean, get hops
« on: December 05, 2021, 12:28:40 pm »
Sunday 5th December 2021

Light to moderate soreness on whole body, but posterior chain is a bit hammered.
Lower back is beat up, but not as a bad as last lower body session

Read some more Keith Barr tendon stuff, looks like I will need to get my calf work more towards stretch range when I am able to
Quote
Tendons need tension to adapt and cartilage need compression.
Use Long isometrics to induce stress relaxation of tendons
Use low jerk isometrics to develop force over about a two second period where you’re slowly raising force
There is a place for fast and slow training in the programme

----
Waking mobility work and upper body stretches

Calf raise ISO -
single leg - on floor, just above - 3x30secs
on stairs -  at neutral 2x30secs

Sissy squat ISO - single leg at 45-60 degree knee angle - 5x 30 secs

6
Progress Journals & Experimental Routines / Re: Reboot - get lean, get hops
« on: December 04, 2021, 12:24:47 pm »
Saturday 4th November 2021

Lower body still achey... glutes sore from the lateral plank ISOs I did last session
Lower back still some aches, feels like a muscle that runs down the right side of the body, maybe the iliocostalis or internal oblique
So dropped kettlebell swings today... plus I don't really enjoy doing them....

left Achilles insertion better, right still sore

----
Morning mobility work and upper body stretches

pre workout - soft tissue work for lower body and upper back
TFL rectus femoris, and hip flexor stretch

----
general mobility drills
40% ROM sissy squats x 30
Walking on sides of ankle, side to side ankle rocking drills
side leg raises x 20 each leg


Tendon health+rehab - Day 1 Lower1
10G beef gelatin + 1g vitamin C one hour before session

Bodyweight in shoes = 88.2kg

Band pull aparts - horizontal x 20, Diagonals, thumbs up -  Rogue light band x10 each axis
broom handle behind the neck press, pushing backwards into shoulder dislocate stretch position x20 + Shoulder dislocates x few sets
split squat ISO, rear leg straight, at 90 degrees - x 1 min - 30 secs actively pulling legs inwards, 30 secs pushing legs outwards
Side plank with leg abduction - against 20 inch bench - x 30secs each side
Front plank x 30 secs
Spanish squat ISO - at 80 degree knee angle - 2x 30 secs
Single leg calf raise - BW x20
Wall tibialias raise - BW x20

Assisted Hip Airplane stretch - 6x10 secs, 2 at each hip angle


Alternating sets - 1 mins rest

A) SSB single leg calf raise - arm supported, 1cm elevated - 30 sec ISO at top x 30kg, 35kg, 40kg, 45kg
On floor in oly shoes, so about 40% ROM - controlled up, hold at top, 3 sec down - 30kg x12

B) Wall Tibialis raise - in oly shoes (Legacy Lifter 2) - 3 sec eccentric - BW 4x5 @RPE 8

C) Squats -

Overhead squat - slow tempo 20kg x5, 30kg x5
1 power snatch + 3 high hang power snatch, with no foot movement before each set

Front Squat - oly shoes - 5 secs down, 3 sec up  - 20kg x5, 30kg x4, 60kg, x4, 77.5kg x3  (+2.5kg)
80kg x1
1 power clean + 3 high hang power clean, with no foot movement before 20 and 30kg sets

A) High bar squat - oly shoes - 4 secs down, 2 secs up  - 30kg x5, 60kg x5, 80kg x5, 100kg x3, 110kg x2, 120kg x1
A1) 2-3 sec down, controlled up - 112.5kg x10 @ RPE 8.5  (+2.5kg)
A2) 2-3 secs down, controlled up - 112.5kg x4 @RPE 7
A3) 2-3 secs down, controlled up - 112.5kg x4 @RPE 7
A4) 2 secs down, controlled up - 100kg x10 @RPE 8

B) Low bar squat - oly shoes - 3 sec down, controlled up  - 30kg x5, 60kg x5, 80kg x5, 100kg x2
B1) 2 sec down, controlled up - 112.5kg x4 @ RPE 6
B2) 100kg x 5 @ RPE 5

right lower back muscle twinge on the last rep of 80kg low bar warmup, but no problems on other sets
Inching towards my 140kg x 10 goal



SSB reverse lunge - oly shoes, single arm supported - 2 sec down and controlled up
alternating legs - BW x12, 30kg x10, 50kg x6
alternating legs - 62.5kg x14 @ RPE 7  (+2.5kg)

Left knee tendons still aching on first few reps of the heavier sets
Too much tendon stretch and compression, so will change things up.

Stiff legged deadlift -  20kg x10, hook-gripped 60kg x10, 80kg x10, clean deadlift + RDL 100kg x5
straps 110kg x9 @ RPE 8 (+1 rep)

Side Lying Clam - hip straight, resisting the band eccentric, hold at top - IronEdge XXHeavy band x 10 each side, XXheavy+medium band x8, x8, x9 @ RPE 7

7
Progress Journals & Experimental Routines / Re: Reboot - get lean, get hops
« on: December 03, 2021, 12:22:38 pm »
Friday 3rd December 2021

Not too much upper body soreness, dialing back the RPE is helping
Lower back almost back to normal.

Both achilles insertions feel worse from the knee over toes calf raise holds, so scratch that...

----
Waking mobility work and upper body stretches

Calf raise ISO - two legs at top x 1 min
 single leg at top - 2x 1min, 2x 1.5 mins

Wall sit ISO - at 60-80 degrees x 1 min, 2x 1.5 mins
Sissy squat ISO - at 60 degree knee angle - 2x 1min

8
Progress Journals & Experimental Routines / Re: Reboot - get lean, get hops
« on: December 02, 2021, 12:21:00 pm »
Thursday 2nd December 2021

Posterior chain feels achey from the stuff I did yesterday....
Lower back much better

Right achilles feeling slightly worse - could be due to the knee over toes calf raise holds
doing them again today and will see how things go

----
Waking mobility work

pre workout - soft tissue work for upper body and feet, brief
TFL rectus femoris, and hip flexor stretch


Tendon health+rehab - Upper 2, day 4

10G beef gelatin + 1g vitamin C one hour before session

Bodyweight with shoes - 88.2kg

----
general mobility drills
40% ROM sissy squats x 30
Walking on sides of ankle, side to side ankle rocking drills
side leg raises x 20 each leg

BBall ball control and dribbling drills - 10 mins
Stationary stuff - to avoid aggravating the achilles

Band pull aparts - horizontal x 20, Diagonals, thumbs up -  Rogue light band x10 each axis
split squat ISO, rear leg straight, at 90 degrees - x 1 min - 30 secs actively pulling legs inwards, 30 secs pushing legs outwards

----
rotating sets - 1 mins rest

A) SSB single leg calf raise ISO - arm supported, held at top - 45 secs x  30kg, 40kg x 3 sets

B) Side plank with leg abduction - against 20 inch bench - x 30secs each side
on 8 inch step x 30 secs
on 5 inch step x 30 secs

C1) Knee over toes calf raise ISO - single leg, at top - 3 x 45 secs
C2) Wall sit- at 80-90 degrees - 2x 45 secs

D1) Pull up/Chin up - Hang and 20 scap shrugs, feet assisted BW x 10
Pull up - Dead hang/paused,  wider - BW x3, +10kg weight vest  x3, x6 @ RPE 9
Chin up, shoulder width -  2x8 @ RPE 8/9
Pull up, wider - 3 sec eccentric-  BW x6 @ RPE 8.5

D2) Dip - dip shrugs x 20, BW x10, +37.5lbs x5
Dip belt 67.5lbs x 9 @ RPE 9 (+20lbs -3 reps)
3 sec eccentric - Weight vest 10kg x 10 @ RPE 9 (+1 rep)



A) Single arm dumbbell row - supported - controlled down - 45lbs x10, 36kg x3, x10 @ RPE 8  (+1 REP)
6 count down, 3 count up - 36kg x6 @ RPE 9 

B) Overhead press
B1) Military Press - barbell - 20kg x10, 30kg x3
3 inches from smooth - 35kg x15 @ RPE 9 (misload!)
45kg x8 @ RPE 9  (+2.5kg -2 reps)

thumbs on smooth - 45kg x6 @ RPE 8.5 (+2.5kg -4 reps)

Switched to bulldog grip today, felt good.

B2) Dumbbell, palms facing, overhead press, arms in line with ears - 15lbs x10, 35lbs x11 @RPE 8

----
A) Sharapova band cuff/trap/serratus exercise - light Rogue mini band - 3x 3 trips up/down wall @ RPE7/8/9
B) Band pull aparts
High to low, palms up - Jump stretch light band x 30 @ RPE 7
Diagonals, alternating sides, thumbs up  - Jump stretch light band x 20 @ RPE 7

Bar hangs - pull up grip 2x30secs, Chin grip x30, x15 secs


----
stretch

9
the TFL runs from the hip bone, side pocket area down to the IT band, it pulls on it

You can release it by pressing a massage ball against that area while standing against a wall, it should hurt if it's tight.
Run the ball from hip down to IT band.
And then lie on the ball when you want more pressure
Mine took 2 weeks everyday for a few minutes, before it stopped hurting....




There are several ways to stretch the TFL, as it has many functions
pull the thigh forward as a hip flexor, outwards and rotate the leg inward
So a full stretch is by doing the opposite of all the above at the same time

Leaning against a wall, bench, railing, or similar, lunge and pull the leg, straight behind you like a hip flexor stretch, but pulled towards the opposite side, with feet rotated outwards, while leaning your torso to the opposite side as well

Like this but keep feet pointed down to the floor and rotate outwards, and leg goes diagonally behind you
Not unlike a penultimate leg push in a running jump




another, but I prefer to use the top leg's foot to press down against the side of the bottom leg


also that Yoga sit where you place the legs ontop each other when cross legged

10
Quote
The new issue of MASS is here! You can see the full table of contents over at @strongerbyscience , but I just wanted to share a thought I had while writing one of my articles this month.

A recent study by Camargo and colleagues (PMID: 34567366) examined the effects of a block of hypertrophy training followed by a block of strength training, versus a block of strength training followed by a block of hypertrophy training.

Conventional thinking would suggest that the order of hypertrophy --> strength should have produced larger strength gains (you build more muscle, and then you strengthen the muscle you've recently built), but strength gains were similar between groups. That's in keeping with other similar studies (PMID: 26670986 and 19057409).

I think the most important factor is time. Most training studies are 8-16 weeks long, and an experienced lifter is unlikely to build enough muscle in 4-8 weeks to really move the needle. Rather, it's probably more productive to focus on training with sufficient volume to accumulate more muscle over time (i.e. over the time span of years). A single 1-3 month block of hypertrophy training probably isn't going to have much of an effect.

On the topic of hypertrophy, a recent study that got a lot of press (PMID: 33241958) suggested that a 3-week strength block potentiated the effects of subsequent hypertrophy training. I expressed some skepticism about that on the SBS pod (Episode 51), and the study I reviewed this month in MASS reinforces that skepticism: biceps, triceps, and quad hypertrophy were all similar between groups. That's consistent with a recent systematic review, suggesting that periodization doesn't have much of an effect on hypertrophy (DOI: 10.1016/j.scispo.2017.09.005)


11
regarding your hip, it could be the TFL.
Have you looked into releasing and stretching it?

It's a pretty common problem. Caused me a lot of pain on the right side, couldn't even squat for a while, all good now


12
Progress Journals & Experimental Routines / Re: Reboot - get lean, get hops
« on: December 01, 2021, 10:29:58 am »
Wednesday 1st December 2021

Lower back feeling better, so it appears to be muscular

Decided to rest up today in any case

----
Waking mobility work and upper body stretches

Calf raise ISO - single leg at top - 4x 1min
Knee over toes calf raise ISO - single leg, at top - 3 x 50 secs
loads the patella/tendon quite a bit as well

Sissy squat ISO - at 60 degree knee angle - 3x 45secs

13
Progress Journals & Experimental Routines / Re: Reboot - get lean, get hops
« on: November 30, 2021, 12:07:40 pm »
Tuesday 30th November 2021

Moderate soreness in lower body.
Right side of lower back is pretty hammered in a bad way... a bit uncomfortable bending over.
Not erectors feels deeper inside

Left quad tendon a little achey

Achilles insertion waking pain - left 0/10, right 2/10

A little better than yesterday so getting there, but still aches when walking with the tendon cold.
Glad the extra knee over toes calf raises I added didn't make things worse. I did restrict the ROM to only the top half though, so as not to stretch the achilles.

----
Waking mobility work and upper body stretches

Wall sit ISO - at 80 degrees 2x1 min
single leg 2x 45 secs
Sissy squat ISO - at 60-80 degree knee angle - 2 legs x 45secs
Single leg - 2 x 30 secs

6 hours later

Wall sit ISO - at 80 degrees 2x1 min
Sissy squat ISO - at 60-80 degree knee angle - 4x 45secs

14
Progress Journals & Experimental Routines / Re: Reboot - get lean, get hops
« on: November 29, 2021, 01:27:54 pm »
Monday 29th November 2021

Lower body still sore from last session, glutes especially, but I felt decent overall.
Erectors, right side especially felt hammered

----
Morning mobility work and upper body stretches

pre workout - soft tissue work for lower body
TFL rectus femoris, and hip flexor stretch

----
general mobility drills
40% ROM sissy squats x 30
side leg raises x 20 each leg
hip circles x 10 each direction
Assisted Hip Airplane stretch - 6x10 secs, 2 at each hip angle


Tendon health+rehab - Day 3 Lower2
10G beef gelatin + 1g vitamin C one hour before session

Bodyweight in shoes = 88.3kg

Band pull aparts - horizontal x 20, Diagonals, thumbs up -  Rogue light band x10 each axis
broom handle behind the neck press, pushing backwards into shoulder dislocate stretch position x20 + Shoulder dislocates x few sets
split squat ISO, rear leg straight, at 90 degrees - x 1 min - 30 secs actively pulling legs inwards, 30 secs pushing legs outwards
Side plank with leg abduction - against 20 inch bench - x 30secs each side
Front plank x 30 secs
Step Downs - 6 inch step - BW x15
Spanish squat ISO - at 80 degree knee angle - 2x 30 secs
Single leg calf raise - BW x20 - on floor


Alternating sets - 1 mins rest

A) KettleBell swing - 40lbs x10 warmup 50% effort, 40lbs 3x10

B) SSB Single leg calf raise - ISO held at top - 30secs x 30kg, 40kg, 40kg, 40kg
1cm elevated in oly shoes, so about 50% ROM - 3 sec up, 1 sec hold, 3 sec down - 30kg x15@ RPE 8

C) Wall Tibialis raise - BW x20, in oly shoes, 3 sec eccentric - BW  2x7 @RPE 8

had planned to do more sets but I keep forgetting to do them...

D) Knee over toes calf raise - top half only, controlled - BW 3x20



E) Squats -

Overhead squat - slow tempo 20kg x5, 30kg x5
snatch high pull x3 + 3 high hang power snatch before 20kg set
1 power snatch + 3 high hang power snatch before 30kg  set

Front Squat - oly shoes - 4 secs down, 2 sec up  - 20kg x5, 52.5kg x5, 72.5kg x5  (+2.5kg)
1 power clean + 3 high hang power clean before 20kg and 52.5kg sets


A) High bar squat - oly shoes - 4 secs down, 2 secs up  - 20kg x5, 40kg x5,  60kg x5, 82.5kg x5, 100kg x3, 110kg x1, 120kg x1
A1) 2-3 sec down, controlled up - 110kg x6 @ RPE 7
A2) 2-3 secs down, controlled up - 110kg x6 @RPE 7
A3) 2-3 secs down, controlled up - 100kg x 11 @ RPE 7

B) Low bar squat - oly shoes - 3 sec down, controlled up  - 20kg x5, 40kg x5,  60kg x5, 82.5kg x5, 100kg x3
B1) 2 sec down, controlled up - 110kg x6 @ RPE 6.5
B3) 100kg x11 @ RPE 7

Same weight, sets and reps as last session 2 days ago, but it felt a little easier this time.
See what happens next session after a few days rest



SSB reverse lunge - oly shoes, single arm supported - 2 sec down and controlled up
alternating legs - BW x12, 30kg x6, 50kg x6
alternating legs - 60kg x16 @ RPE 8 

3/10 pain from left patella/quad tendon on the first few reps of 50kg and 60kg sets

Romanian deadlift - Stiff legged deadlift off the floor on first rep, lowered to 1 inch off floor -  20kg x10, hook-gripped 60kg x10, 80kg x10,
1) straps 100kg x11 @ RPE 8 (+1 rep)
2) 105kg x 10 @ RPE 8 (+5kg)

Monster band lateral lunge - alternating 3 reps each direction, resisting the band eccentric - IronEdge XXHeavy band x 18, XXheavy+medium band 3x18 @ RPE 7


15
Progress Journals & Experimental Routines / Re: Reboot - get lean, get hops
« on: November 28, 2021, 08:31:59 am »
Sunday 28th November 2021

Fatloss cycle 3 - Week 16

Height - 5'8.5"
weighed - 86kg(-0.3kg), 189.6lbs

waist = 34.5 inches (+3/8)
hip =  41  inches  (+0.25)
upper thigh = 26.5 inches
Right calf = 15 5/8
Neck = 15.5 (-1/8)
Wrist = 6.5

Tanita scale bodyfat% = 23.2% (+0.6)

Total loss so far - weight 1.5kg Waist  3 inches Tanita BF% 0.8%

Skipped a couple weeks of this, back into it a little this week, but still eating a lot more compared to before


----

No stale or drained feeling this morning. Despite doing whole body yesterday with bench and squats
Staying further away from failure cuts way down on the fatigue,e specially on squats.

Moderate soreness all over, but my glutes are pretty hammered

Achilles insertion waking pain - left 0/10, right 2/10

Pain way down, so loading and stuff I did yesterday for it worked well.
While the left side had no waking, walking pain there is still an ache when I press against the inner part of the heel there
Once the right side is down to where the left side felt like last week I will start to get back into full ROM calf raises, seated calf raises and more movement

----
Waking mobility work and upper body stretches

Wall sit - at 80 degrees - 4x 40-60secs

Pages: [1] 2 3 ... 83