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Progress Journals & Experimental Routines / Re: Reboot - get lean, get hops
« on: March 31, 2024, 02:51:04 pm »
Saturday 30th March 2024
Posterior chain was on fire last night from the Jefferson curls, but much better today
Achilles feeling good.
First time in 2 years completely pain free cold out of bed.
It's like the chicken and egg thing - stretching the inflamed tendon insertion causes pain so you avoid stretching it.
But then tight calf muscle causes pain due to pulling on the tendon.
That explains why it hurts when getting out of bed or after sitting for a while, when muscle get cold, short and stiff, and then fine after standing for a bit.
Did more calf stretches
Sunday 32st March 2024
Erectors and right QL feel finally feel good.
I think due to the side bends and Jefferson curls.
Good mornings and RDLs didn't help, I think due to the spine not flexing...
Achilles felt good today, even post session, especially after getting out of the car back at home.
Things finally turning around, now to to wait for the Sartorius tendons to heal....
At Home
Semi sissy squat ISO, single leg staggered stance, other leg straight in front: 3x45 secs
Calf raise ISO push against wall, sitting on floor, back against wall: 70% effort
45 Seconds Toes out
45 Seconds Toes in
45 Seconds Toes out
45 Seconds Toes in
Sartorius lying on back, single leg ISO pull, against opposite foot: 70% effort - 3x45 secs
Leg Extension ISO- single leg - Plates moved towards end of loading arm with collars - hold at top, toes turned out - 45secs x 10kg, 11.25kg, 12.5kg, 13.75kg
BBall, upper Calisthenics at WLC outdoor courts - Reboot, Week 17, day 1
Bodyweight with shoes - 91.6kg
Dribbling and ball control drills - 15 mins
Shoot around and practice moves - 30 mins, light to medium
- Some easy single leg jump form practice, on both left and right legs
Sit in bottom of full squat: 2 mins
Went harder today, and even a single accidental jump landing on the balls of my feet - no pain from patella or achilles, unlike how I felt 17 weeks ago.
Even Sartorius lower insertions did not twinge.
I also did some gentle single leg jump practice.
Up till now I have always planted my takeoff leg, straight ahead and slightly bent.
This puts a ton of force on the patella tendon...
Today I used the form John Evans shows below - where you plant the leg, toes outwards, with the leg going across the mid line, and straight.
This puts the tension on VMO and hips, much stronger. Like using a Pole Vault
Should allow much faster approach and takeoff speeds
See 10:40
http://www.youtube.com/watch?v=At0Or9hUytU
rotating sets
Tricep bench dip warmup - BW x5 slow, paused
Inverted row: - Leg at 90 degrees, supported inverted row - BW x6,
regular - BW x5
BW x19 @RPE 8.5 (+2 reps)
BW x16 @10
Sweet
Straight bar dips: BW x10 leg supported, BW x5
BW x24 @ RPE 9.5 (+2 reps)
BW x20 @9
Once I get to 30 reps, then my bodyweight is like 30% of 1RM
Backward walk - 1 minute x 4 sets
Hanging pike leg raises: feet to hands - x1
x12 @9.5 (+1 rep)
x6 @10
Still with the big drop off on second set
Dips: on corner of fence railing. Controlled - BW x1, x12 @9
L sit: in Bent knee leg raise position, alternating single leg extensions x 10secs
Chin up - thick bar BW x5 @10 (+3 inches on last rep)
L hang hold: - 10 Seconds @10
-----
Walking: 12 mins - with 2.5 min backwards walk up 30 degree slope
Posterior chain was on fire last night from the Jefferson curls, but much better today
Achilles feeling good.
First time in 2 years completely pain free cold out of bed.
It's like the chicken and egg thing - stretching the inflamed tendon insertion causes pain so you avoid stretching it.
But then tight calf muscle causes pain due to pulling on the tendon.
That explains why it hurts when getting out of bed or after sitting for a while, when muscle get cold, short and stiff, and then fine after standing for a bit.
Did more calf stretches
Sunday 32st March 2024
Erectors and right QL feel finally feel good.
I think due to the side bends and Jefferson curls.
Good mornings and RDLs didn't help, I think due to the spine not flexing...
Achilles felt good today, even post session, especially after getting out of the car back at home.
Things finally turning around, now to to wait for the Sartorius tendons to heal....
At Home
Semi sissy squat ISO, single leg staggered stance, other leg straight in front: 3x45 secs
Calf raise ISO push against wall, sitting on floor, back against wall: 70% effort
45 Seconds Toes out
45 Seconds Toes in
45 Seconds Toes out
45 Seconds Toes in
Sartorius lying on back, single leg ISO pull, against opposite foot: 70% effort - 3x45 secs
Leg Extension ISO- single leg - Plates moved towards end of loading arm with collars - hold at top, toes turned out - 45secs x 10kg, 11.25kg, 12.5kg, 13.75kg
BBall, upper Calisthenics at WLC outdoor courts - Reboot, Week 17, day 1
Bodyweight with shoes - 91.6kg
Dribbling and ball control drills - 15 mins
Shoot around and practice moves - 30 mins, light to medium
- Some easy single leg jump form practice, on both left and right legs
Sit in bottom of full squat: 2 mins
Went harder today, and even a single accidental jump landing on the balls of my feet - no pain from patella or achilles, unlike how I felt 17 weeks ago.
Even Sartorius lower insertions did not twinge.
I also did some gentle single leg jump practice.
Up till now I have always planted my takeoff leg, straight ahead and slightly bent.
This puts a ton of force on the patella tendon...
Today I used the form John Evans shows below - where you plant the leg, toes outwards, with the leg going across the mid line, and straight.
This puts the tension on VMO and hips, much stronger. Like using a Pole Vault
Should allow much faster approach and takeoff speeds
See 10:40
rotating sets
Tricep bench dip warmup - BW x5 slow, paused
Inverted row: - Leg at 90 degrees, supported inverted row - BW x6,
regular - BW x5
BW x19 @RPE 8.5 (+2 reps)
BW x16 @10
Sweet
Straight bar dips: BW x10 leg supported, BW x5
BW x24 @ RPE 9.5 (+2 reps)
BW x20 @9
Once I get to 30 reps, then my bodyweight is like 30% of 1RM
Backward walk - 1 minute x 4 sets
Hanging pike leg raises: feet to hands - x1
x12 @9.5 (+1 rep)
x6 @10
Still with the big drop off on second set
Dips: on corner of fence railing. Controlled - BW x1, x12 @9
L sit: in Bent knee leg raise position, alternating single leg extensions x 10secs
Chin up - thick bar BW x5 @10 (+3 inches on last rep)
L hang hold: - 10 Seconds @10
-----
Walking: 12 mins - with 2.5 min backwards walk up 30 degree slope