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Progress Journals & Experimental Routines / Re: Reboot - get lean, get hops
« on: March 06, 2024, 09:02:11 am »
Wednesday 6th March 2024
Obliques and both QL felt sore from the ISO Woodchop last night
Soft tissue work for lower body, lats and traps.
Upper body and Hip flexor stretches x 1.5 mins
Reboot - Week 13, Day 2 - Lower weights
Body Weight: 91.2kg with shoes
snatch grip behind the neck press + dislocate stretch with broom x 1.5 mins
Split squat ISO on balls of foot, rear leg straight: 2x 45 secs
Wall sit - pushing into floor @60% - 2x 45secs
Low bar good morning - 20kg x10
Bird Dogs - 15 sec hold at top - x2 each side
Heel touch downs, single leg, off 8 inch step: slow tempo - BW x10
Calf raise ISO, single leg : 2x 45 secs
Rotating sets
Leg curl ISO - against floor, single leg: @60% effort 3x 45secs
tame my right upper plantaris ache that sometimes currently shows up on the eccentric of a squat half way down.
And it worked.
High Bar squat - 5 secs down, paused, and controlled up - Reebok Nano BW x10, 20kg x8, 40kg x6, 60kg x5,
oly shoes 70kg x4, 80kg x3, 90kg x2, 100kg x1
6 mins rest
100kg x8 @RPE 8 (+2 reps)
belt - 100kg x10 @ RPE 8.5 (+4 reps)
Really pleased with how the squats went today.
100kg felt so much easier than last week.
My legs felt bigger the last few days, and the strength increase backs up that feeling up.
Puts e1RM around 133kg, 1.5x bodyweight now
rotating sets
Calf raise - single leg - staggered stance - elevated, down to neutral
Slow with hold at top
BW x6
chain dip belt + 5kg x10
+10kg x8 @RPE 6
+10kg x10 @8
Tibilias Wall raise - standing warmup in oly shoes BW x10
against side of car, in oly shoes - hold at top
BW x12 @RPE 9
BW x13 @9 less friction
Romanian Deadlift - 20kg x10
40kg x10 @6
50kg x12 @6
60kg x12 @7
This was bothering my right QL
Leg extension, single leg - end of unit elevated 5 inches -
slow, hold at top - 10kg x3
10kg x12 @7 - 3/10 right lower VMO pain
SSB Good Morning: - belt - 30kg x10
40kg x10 @7
Single leg, kneeling deadlift: single dumbbell on opposite side of working leg, supported
45lbs x10 @8 (+5lbs)
tough as always, fries my glutes
Single leg, Romanian deadlift, RDL: single dumbbell on opposite side of working leg, supported
45lbs x10 @8 (+5lbs)
Leg curl, single leg : 10kg x5
explode up, controlled down
15kg x12 @9 (+1 rep)
15kg x12 @9.5 (+2 reps)
Going up to 16.25kg next week.
I started at 10kg, 4 months ago, so I'm now 50% stronger!
----
stretch
Obliques and both QL felt sore from the ISO Woodchop last night
Soft tissue work for lower body, lats and traps.
Upper body and Hip flexor stretches x 1.5 mins
Reboot - Week 13, Day 2 - Lower weights
Body Weight: 91.2kg with shoes
snatch grip behind the neck press + dislocate stretch with broom x 1.5 mins
Split squat ISO on balls of foot, rear leg straight: 2x 45 secs
Wall sit - pushing into floor @60% - 2x 45secs
Low bar good morning - 20kg x10
Bird Dogs - 15 sec hold at top - x2 each side
Heel touch downs, single leg, off 8 inch step: slow tempo - BW x10
Calf raise ISO, single leg : 2x 45 secs
Rotating sets
Leg curl ISO - against floor, single leg: @60% effort 3x 45secs
tame my right upper plantaris ache that sometimes currently shows up on the eccentric of a squat half way down.
And it worked.
High Bar squat - 5 secs down, paused, and controlled up - Reebok Nano BW x10, 20kg x8, 40kg x6, 60kg x5,
oly shoes 70kg x4, 80kg x3, 90kg x2, 100kg x1
6 mins rest
100kg x8 @RPE 8 (+2 reps)
belt - 100kg x10 @ RPE 8.5 (+4 reps)
Really pleased with how the squats went today.
100kg felt so much easier than last week.
My legs felt bigger the last few days, and the strength increase backs up that feeling up.
Puts e1RM around 133kg, 1.5x bodyweight now
rotating sets
Calf raise - single leg - staggered stance - elevated, down to neutral
Slow with hold at top
BW x6
chain dip belt + 5kg x10
+10kg x8 @RPE 6
+10kg x10 @8
Tibilias Wall raise - standing warmup in oly shoes BW x10
against side of car, in oly shoes - hold at top
BW x12 @RPE 9
BW x13 @9 less friction
Romanian Deadlift - 20kg x10
40kg x10 @6
50kg x12 @6
60kg x12 @7
This was bothering my right QL
Leg extension, single leg - end of unit elevated 5 inches -
slow, hold at top - 10kg x3
10kg x12 @7 - 3/10 right lower VMO pain
SSB Good Morning: - belt - 30kg x10
40kg x10 @7
Single leg, kneeling deadlift: single dumbbell on opposite side of working leg, supported
45lbs x10 @8 (+5lbs)
tough as always, fries my glutes
Single leg, Romanian deadlift, RDL: single dumbbell on opposite side of working leg, supported
45lbs x10 @8 (+5lbs)
Leg curl, single leg : 10kg x5
explode up, controlled down
15kg x12 @9 (+1 rep)
15kg x12 @9.5 (+2 reps)
Going up to 16.25kg next week.
I started at 10kg, 4 months ago, so I'm now 50% stronger!
----
stretch