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Progress Journals & Experimental Routines / Re: Reboot - get lean, get hops
« on: March 22, 2024, 09:44:31 am »
Thursday 21st March 2024
Whole body sore from yesterday
Rest day
Felt ravenous and ate a ton of food.
Friday 22nd March 2024
Sartorius lower tendons feeling better and better.
Reboot - Week 15, Day 3 - Upper weights
Body Weight: 92.1kg with shoes
Ball circles at wall: front x 30 - 15 each direction, side x30 - 15 each direction
Semi sissy squat ISO, single leg staggered stance, other leg in front: 3x45secs
BBall overhead single arm plank againt wall: 2x45 secs
BBall ball control drills 5 mins
Front plank hold - 33 secs @ RPE 7
Side plank hold staggered stance, opposite hand in air: x 33secs @ RPE 8
glute bridge hold x 33secs @6
rotating sets
Single leg calf raise ISO - BW x 45secs toes out, x45secs toes in
chain dip belt +10kg 2x45secs toes out/in
+12.5kg 2x45secs toes out/in (+2.5kg)
Leg curl ISO - against floor, single leg: @70% effort 4x45secs
Leg extension ISO - single leg: 30 sec hold at top, 20 sec hold at 30 degrees x 5kg
Plates moved towards end of loading arm with collars - 45 sec hold at top, 30 sec at 30 degrees x10kg,
x12.5kg, 12.5kg, 15kg @RPE 7/7/8
Moved the plates towards the end of the loading arm on this Ironmaster plate loaded leg extension bench attachment.
Using two Rogue OSO collars.
Doing this moves the strength curve from hardest at the top, towards the middle of the ROM.
Dumbbell press, rotating grip: 10lbs x10, 15lbs x10, 25lbs x7, 35lbs x5, 40lbs x1
40lbs 2x10 @ RPE 8/9 (+2.5lbs, -2 reps)
moving up to 40lb dumbbells next week
Rotating sets
High angle barbell row: - SLOW, hold at top - 20kg x5
27.5kg x10 - Slow, hold at top. @RPE 8 (+2 reps) 3/10 right lower bicep area pain
27.5kg x10 - Slow, hold at top. @RPE 9 2/10 right lower bicep area pain
Deficit push up: On floor, paused x5
Feet elevated 20 inches - BW x17 @RPE 8 (+1 rep)
might have gotten 18 reps, but I wasn't sure on the rep counting
rotating sets
Single arm dumbbell row, head supported : Elbows out, slow, 3 sec hold at top - 30lbs x10 @8 (+2.5lbs)
Side bend: 40lbs 2x12 @6/7 (+5lbs)
Overhead carry single arm: 20lbs 2x45 secs @8/9
Shoulder height carry single arm: 20lbs 2x45secs @8/9
rotating sets
External and internal rotation, band complex: external rotation reps at waist, shoulder height, diagonals each axis, subscap row
medium band x7 each axis @9
medium band x6 each axis @9
Shoulder rotations against wall, straight arm, towel between hand and wall: 2x12
Chest supported, incline, external and internal rotations: 2.5kg 2x15 @ 5/6
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stretch
Whole body sore from yesterday
Rest day
Felt ravenous and ate a ton of food.
Friday 22nd March 2024
Sartorius lower tendons feeling better and better.
Reboot - Week 15, Day 3 - Upper weights
Body Weight: 92.1kg with shoes
Ball circles at wall: front x 30 - 15 each direction, side x30 - 15 each direction
Semi sissy squat ISO, single leg staggered stance, other leg in front: 3x45secs
BBall overhead single arm plank againt wall: 2x45 secs
BBall ball control drills 5 mins
Front plank hold - 33 secs @ RPE 7
Side plank hold staggered stance, opposite hand in air: x 33secs @ RPE 8
glute bridge hold x 33secs @6
rotating sets
Single leg calf raise ISO - BW x 45secs toes out, x45secs toes in
chain dip belt +10kg 2x45secs toes out/in
+12.5kg 2x45secs toes out/in (+2.5kg)
Leg curl ISO - against floor, single leg: @70% effort 4x45secs
Leg extension ISO - single leg: 30 sec hold at top, 20 sec hold at 30 degrees x 5kg
Plates moved towards end of loading arm with collars - 45 sec hold at top, 30 sec at 30 degrees x10kg,
x12.5kg, 12.5kg, 15kg @RPE 7/7/8
Moved the plates towards the end of the loading arm on this Ironmaster plate loaded leg extension bench attachment.
Using two Rogue OSO collars.
Doing this moves the strength curve from hardest at the top, towards the middle of the ROM.
Dumbbell press, rotating grip: 10lbs x10, 15lbs x10, 25lbs x7, 35lbs x5, 40lbs x1
40lbs 2x10 @ RPE 8/9 (+2.5lbs, -2 reps)
moving up to 40lb dumbbells next week
Rotating sets
High angle barbell row: - SLOW, hold at top - 20kg x5
27.5kg x10 - Slow, hold at top. @RPE 8 (+2 reps) 3/10 right lower bicep area pain
27.5kg x10 - Slow, hold at top. @RPE 9 2/10 right lower bicep area pain
Deficit push up: On floor, paused x5
Feet elevated 20 inches - BW x17 @RPE 8 (+1 rep)
might have gotten 18 reps, but I wasn't sure on the rep counting
rotating sets
Single arm dumbbell row, head supported : Elbows out, slow, 3 sec hold at top - 30lbs x10 @8 (+2.5lbs)
Side bend: 40lbs 2x12 @6/7 (+5lbs)
Overhead carry single arm: 20lbs 2x45 secs @8/9
Shoulder height carry single arm: 20lbs 2x45secs @8/9
rotating sets
External and internal rotation, band complex: external rotation reps at waist, shoulder height, diagonals each axis, subscap row
medium band x7 each axis @9
medium band x6 each axis @9
Shoulder rotations against wall, straight arm, towel between hand and wall: 2x12
Chest supported, incline, external and internal rotations: 2.5kg 2x15 @ 5/6
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stretch