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Plantaris/Achilles tendons randomly feels good or achey day to day.... there is no rhyme or reason
Left peroneals also randomly flared up...

Did a whole bunch of ISOs on Thursday, lower and upper body.

Skipped BBall again on Sunday, will do so until I feel my tendons are ready


Tuesday 27th August 2024

Usually do my upper body session on Monday, but I missed it, and crammed in chins and deficit pushups today

Long session, so left a few things out. Will do the rest in a few days time.

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Reboot - Week 36, Day 1 - Full Body

Body Weight: 91.5kg with shoes

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

BBall overhead plank against wall: 2x45secs

BBall dribbling and ball control drills - 5 mins

Split squat ISO on balls of foot, rear leg straight: x 45secs
Side plank against wall: Arm straight 2x45secs
Calf raise ISO push against wall, sitting on floor, back against wall: - 70% effort - 2x45secs

A. Front plank hold: 45secs
B. Side plank, legs bent and abducted - opposite hand in air- 45secs
C. Glute bridge hold: 45secs

45 degree Back extension raise ISO : x45 Secs
45 degree QL side raise ISO: x45secs
Sartorius lying on back, single leg ISO pull -  against opposite foot - 2x45secs

Leg Extension ISO - single leg - front of unit elevated 5 inches, plates moved towards end of arm -
Leaning back, slow up, 5 sec hold at top, slow down, 5 sec hold at 60 degrees, 5 sec hold at 90 degrees - x 5kg, 10kg, 15kg, x20kg

Heel touch downs, single leg, off step: - controlled - BW x 10
Split squat: - front foot elevated 5 inches - BWx20  + 30 sec stretch at bottom

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Rotating sets

Clean high pull
20kg x 10 - 5 hang, 5 high hang power cleans
40kg x 8 - 1 floor, 3 high hang, 3 knee hang, 1 power clean
50kg x 11 - 2 floor, 3 high hang, 3 knee hang, 3 high hang powercleans
60kg x 4  - 1 floor, 3 high hang
70kg x 4 - 1 floor, 3 high hang  (+5kg)

Third high hang rep with 70kg a few inches lower.

Chin Up: Hangs, pull up grip scap shrugs x10, chin grip scap shrugs x10, Heavy green band assisted x8
BW x3, x5

Belt+10kg - 2x3, 3x2

+1 rep on second set

High Bar squat - Oly shoes (TYR L1) - Staying as upright as possible, no good morning allowed

Flat shoes, Slow eccentric - 20kg x10, 40kg x10, 60kg x8
Oly shoes, Slow eccentric - 80kg x6, 100kg x3
Belt, 4 sec eccentric - 115kg x2, 115kg x2, 125kg x 1, 135kg x1, 140kg x1

belt - 6 mins rest
1) 130kg x9 @RPE 9.5 (+10kg, -2 reps) - Slight good morning on last rep

6 mins rest
2) 115kg x10 @8.5 - continuous, 35 sec set time

Bar felt heavy as hell on my back, but then again I supposed 130-140kg is not exactly light....
Still did 3 more reps with 130kg then the last time I used it 5 weeks ago, and much less "good morning"

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rotating sets

Deficit push up: - Using dip handles, feet on bench, elevating feet 5 inches above parallel
Rocking climbing chest harness + loading pin on mid thoracic (1kg) + light band across loading pin to stop swinging -  BW x10, 10kg x5, 20kg x5

30kg x7  @RPE 9 - Deloaded on the floor at the bottom
30kg x7 @9.5

Much greater range of motion somehow compared to previous weeks....I had to raise the dip handles 2 holes to stop the plates hitting the floor.
So that explains the drop in weight/reps

45 degree back extension- unit elevated 8 inches - full 90 degree ROM, toes pointed out
Controlled with hold - BW x10 + 5 partial GHR at top,

2 dumbbells,  pulled against chest - 20kg x8, 30kg x5
36kg x12 @RPE 7
36kg x12 @8

Didn't have room to set up the barbell so used dumbbells instead, which added a bit of extra work for the upper back and biceps
Somehow feels different to using a snatch grip barbell, less taxing on the hamstrings and lower back somehow.
I think due to the way the barbell moves forward and back in relation to your body, as you move up and down, to keep the barbell over the same vertical plane

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rotating sets

Leg curl, single leg : - front lifted up 5 inches, Plates shifted to end of arm - Controlled - 5kg x10, 10kg x11 @RPE 8

45 degree QL side raise: controlled - BW x10
5kg plate on chest x 10 @RPE 8  (+2.5kg)

Leg Extension - single leg - front of unit elevated 5 inches, plates moved towards end of arm -
Leaning back, controlled - 5kg x10, 10kg x10,
SLOW - 15kg x11 @RPE 8 (+2.5kg)

Calf Raise, single leg - using Dip Belt - on floor, heel not touching - Controlled - BW x10, 10kg x10,
20kg x15 @RPE 6

Only top part of ROM, so no compression on the achilles and plataris tendons
See if this flares up the plantarius tendons or not, but post session it feels fine so far

Tuesday 20th August 2024

Right QL feeling good, big improvement from yesterday.
No pain or any discomfort when getting up and sitting on my bed, unlike the last few days.

Upper triceps pretty sore, and my rectus femoris as well.
Achilles/plantaris tendons not too bad, much better than it felt last night

Tendon Rehab - Recovery

Sartorius lying on back, single leg ISO pull, against opposite foot: 3x45secs

You can do tib raises on a lying leg curl machine, on the roller pads. Depending on the design of the machine.
At least I did so at my old commercial gym back in the day

But using oly shoes (which lengthens the moment arm) and doing them leaning your butt against a wall works well, or hanging your feet over an edge, adding weight when it gets easier.
That's how I do mine

Wednesday 14th August 2024

Right QL feeling better, but still injured.
Felt OK today with squats and clean pulls after the ISOs

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Reboot - Week 34, Day 2 - Lower weights

Body Weight: 91.2kg with shoes, in winter clothing

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

Side plank against wall: Arm straight 2x45secs

A. Front plank hold: 45secs
B. Side plank, legs bent and abducted - opposite hand in air- 45secs
C. Glute bridge hold: 45secs

Bumped all these +10secs. Spamming the side planks have made them feel much easier

45 degree Back extension raise ISO : 2x 45 Seconds

45 degree QL side raise ISO: with 3 inch ROM raises -  2x 45secs

Leg Extension ISO - single leg - front of unit elevated 5 inches, plates moved towards end of arm -
Leaning back, slow up, 5 sec hold at top, slow down, 5 sec hold at 60 degrees, 5 sec hold at 90 degrees - x 5kg, 10kg, 15kg, 20kg

Heel touch downs, single leg, off step: - controlled - BW x 10
Split squat: - front foot elevated 5 inches - BWx20  + 30 sec stretch at bottom

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Rotating sets

Clean high pull
20kg x 10 - 5 hang, 5 high hang power cleans
40kg x 10 - 3 floor, 3 high hang, 3 knee hang, 1 power clean
50kg x 10 - 3 floor, 3 high hang, 3 knee hang, 1 power clean
60kg x 6  - 1 floor, 3 high hang, 2 power clean
60kg x 4 - 1 floor, 3 high hang

So much more productive not having to worry about catching the bar

High Bar squat - Oly shoes (TYR L1) - Staying as upright as possible, no good morning allowed

Flat shoes, Slow eccentric - 20kg x10, 40kg x10,
Oly shoes, Slow eccentric - 60kg x10,
Belt - 75kg x8
Belt, 4 sec eccentric - 90kg x4, 105kg x3, 115kg x2, 125kg x 1

belt -
1) 120kg x9 @RPE 8.5 (+10kg, -3 reps)

6 mins rest
2) 100kg x16 @8.5 - continuous, 45 sec set time   

100kg x16 beats my all time best of 15 reps
Dull ache from right QL on the last rep of each main set when I'm straining more, but not too bad.

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rotating sets

Tibilias Wall raise - standing warmup in oly shoes - BW x10
against side of car, in oly shoes - hold at top - BW x8
Dip belt+10kg x 8
+15kg x14 @9.5  (+2 reps) 
+15kg x11 @9

45 degree back extension- unit elevated 8 inches - full 90 degree ROM, toes pointed out - collar to collar snatch grip
Controlled with hold - BW x10, 20kg x8, 30kg x5

35kg x11, x9 @RPE 9  (+2.5kg, -1 rep)

Leg Extension - single leg - front of unit elevated 5 inches, plates moved towards end of arm -
Leaning back, controlled - 7.5kg x15, 10kg x15, 12.5kg x15 @RPE 7

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rotating sets

Leg curl, single leg : - front lifted up 5 inches, Plates shifted to end of arm - Controlled - 5kg x10, 10kg x15 @RPE 9

Calf Raise, single leg - using Dip Belt - lowered to just below parallel
Controlled, 3 sec pause at bottom

BW x8, +10kg x8, +20kg x8, +25kg x8 @RPE 8 (+5kg)

Sartorius, lying on back, cable pull: - SLOW, 3 sec hold at mid point -
10kg x8  @RPE 9
12.5kg x5 @8

Sunday 11th August 2024

Feeling decent, but some mild aches in my lower body and hips from yesterday

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BBall, Jumps at outdoor courts - Reboot, Week 34, day 1

Bodyweight with shoes - 90.4kg in semi winter clothing

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Dribbling and ball control drills - 15 mins
Practice moves and shooting- 35 mins, medium/hard effort

A few dunks on the 8 feet netball rims, the single hard 2 legged one I did felt good.

Then hurt right QL on a spin move!
Shut it down after that, almost as bad as last time on the 40kg warm up squat
No more spin moves for a while...

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At the WLC BBall courts

Rotating sets - 2.5 to 3 mins between

Band external rotation activation: - into reverse grip press, 5 sec hold at shoulder level on first rep -  Light band x5

Dips: - corner of fence railing - 10 dip shrugs, BW x10 leg assisted, BW x6
Belt loaded +10kg x3, +20kg x3, +25kg x3

+30kg x12 @ RPE 10 (+2.5kg) 
BW x17 @8

Just made that 12th rep, slow grip right at lockout.
That single work set all week not quite enough, plus I didn't do my weight pushups since I skipped the second upper session.

Right elbow, impinging a bit on the warm up sets.
So I'll have to stop these for a while until I can fix it.
Right forearm is much tighter than left, from mouse use I think.
Might be related

Chin Up: Hangs, pull up grip scap shrugs x10, chin grip scap shrugs x10,
BW x3, x3

Belt+10kg - 4 sets of 2  @RPE 8 on last 2 sets
Slight L Sit posture +10kg x2

10kg sets felt good, which was around my 5RM the last time I tested 2 weeks ago.

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Inverted row: - railing at WLC b-ball courts - pull up grip.
BW x16 - Last rep 2 inches short

Right brachialis no longer hurting

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Back at Home

Hammer curl - Super EZ curl bar -  reverse curl biased - Slow, 5 sec hold at mid point - 10kg x3
12.5kg x6 @RPE 7

curl biased - 12.5kg x6 Slow @7

face down Y raise into W press: - 45 degree incline - 5lb x10 plus 5 external/internal rotations
5lb x16 @RPE 8

Wednesday 7th August 2024

Body feeling good and recovered
Achilles insertions feeling back to normal

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Reboot - Week 33, Day 2 - Lower weights

Body Weight: 90.7kg with shoes, in winter clothing

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

Side plank against wall: Arm straight x45secs

A. Front plank hold: 35secs
B. Side plank, legs bent and abducted - opposite hand in air-  35secs
C. Glute bridge hold: 35secs

45 degree Back extension raise ISO : x 45 Seconds

Sartorius, lying on back, cable pull: - SLOW, 5 sec hold at mid point - 5kg x3,
10kg x5  @RPE 7
12.5kg x5 @8  (+2.5kg)

45 degree QL side raise ISO: with 3 inch ROM raises -  2x 45secs

Leg Extension ISO - single leg - front of unit elevated 5 inches, plates moved towards end of arm -
Leaning back, slow up, 5 sec hold at top, slow down, 5 sec hold at 60 degrees, 5 sec hold at 90 degrees - x 5kg, 10kg, 15kg

Heel touch downs, single leg, off step: - controlled - BW x 10
Split squat: BWx20  -  Plus 30 sec stretch at bottom

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Rotating sets

Power clean:
30kg x7 - 1 floor, 3 high hang, 3 knee hang
40kg x 7 - 1 floor, 3 knee hang, 3 high hang
50kg x 7 - 1 floor, 3 high hang, 3 knee hang

Left shoulder gets banged up doing these will replace with high pulls instead


High Bar squat - Oly shoes (Nike Romaleos 2) - Staying as upright as possible, no good morning allowed

Slow eccentric - 20kg x10, 40kg x10, 60kg x8, 75kg x7
Belt, 4 sec eccentric - 90kg x3, 105kg x3, 115kg x1, 125kg x 1

belt -
1) 110kg x12 @RPE 9 (+2 reps) slight good morning on last rep

7 mins rest
2) 2 inches above parallel - 90kg x20 @8 - FAST, continuous, 35 sec set time  (+5kg)

e1RM around 165kg now

Moved the squat stands to a flatter part of the garage. Walking out and balance in general better now.
But now my ankles feel more taxed in the flat Avancus Apex Power v2 barefoot style shoes, so went back to Oly shoes today to try.
Felt OK. Calves not feeling as bunched up against my hamstrings at the bottom.

Right QL slightly achey from 60kg onwards, but fine later on.

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rotating sets

Tibilias Wall raise - standing warmup in oly shoes - BW x10
against side of car, in oly shoes - hold at top - BW x8
Dip belt+10kg x 8
+15kg x12 @8  (+5kg, -8 reps) 
+15kg x10 @8

45 degree back extension - partial glute ham raise at the top - unit elevated 8 inches - full 90 degree ROM, toes pointed out - collar to collar snatch grip
Controlled with hold - BW x10, 20kg x6

32.5kg x12, x11 @RPE 8

Leg Extension - single leg - front of unit elevated 5 inches, plates moved towards end of arm -
Leaning back, controlled - 7.5kg x15, 10kg x15 @RPE 6

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rotating sets

Calf Raise, single leg - using Dip Belt - Full range stretched
Slow, 3 sec pause at bottom

BW x8
+10kg x6
+20kg x6 @RPE 7

Bent Knee -
+20kg x6 @7

Leg curl, single leg : - front lifted up 5 inches, Plates shifted to end of arm - Controlled - 7.5kg x8, 10kg x10 @RPE 9

Quote from: CoolColJ on August 05, 2024, 03:42:01 pm

Dips: - corner of fence railing - 10 dip shrugs, BW x10 leg assisted, BW x5
backpack loaded +10kg x3, +20kg x3

+27.5kg x12 @ RPE 9.5 (+2.5kg) 

Have no idea why my dips are so far ahead of my chins...

Dips are just way easier than chins. I am very unusual in having stronger chins than dips, but that will basically not be true in a few more weeks as my dips catch up since they're relatively untrained, whereas I have consistently been doing some form of weighted chin for most of the last 5 years, and much of my life before that as well.

I saw some stats of 1 Russian Calisthenics guy -

127,5kg pull up/130kg chin up
195kg dip.
height weight -182cm/100kg

looks like you can have a 65kg difference between them