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Progress Journals & Experimental Routines / Re: Reboot - get lean, get hops
« on: July 30, 2022, 10:17:59 am »
Friday 29th July 2022
Crap sleep lately, but still feeling decent enough.
Cold still hanging around
Instead of training full body 3 times a week like in the previous 3 weeks before I got hit with the flu, I'm now training every 3 days instead, so an extra 2 days of rest each week.
Seems like a better match for my recovery rates so far, as DOMs is not building up over time and hanging around, but actually decreasing each session
Got the itch to buy another second hand pair of 20kg Bumper plates, and 10kg rubber coated plates on Facebook marketplace...
Then spotted a listing for a less than 1 year old 207kg set of calibrated Hansu Power plates.... these are much thinner than regular plates.. ie the 25kg plates are only 1 inch thick... tempted but $$$
I like the thinness of these plates, could be useful for loading certain things better.
But not keen on metal on metal clanging of these vs bumpers/rubber coated plates
----
Waking mobility work and upper body stretches
Soft tissue work for problem areas
Tendon health+rehab - Low fatigue Week 4 - day 3
Bodyweight with shoes, winter clothing - 91.7kg
general mobility drills
split squat ISO, rear leg straight, on balls of feet, at 80 degrees knee angle - x 30 secs
Front plank hold: x 30secs
Glute bridge hold x30secs
Side plank, legs bent: x 30 secs
Sartorius leg lift ISO, while pressing side of foot against wall: 70% effort 3x30 secs
Heel touch downs, single leg, off 7 inch step: - slow eccentric - x10
Rotating sets - 1 mins rest
A) Leg extension ISO, single leg - end of unit elevated 5 inches - 3 sec Concentric, 20 sec hold at top, and 60 degrees, slow eccentric - 15kg, 20kg, 25kg, 30kg
Left Patella tendon felt OK
B)Calf Raise - single leg - BW full range warmups
at slightly above neutral with 1inch ROM slow raises - SSB - 45 secs x30kg, 35kg, 35kg
Bumped up loads to +5kg, no discomfort or pain from Achilles.
Olys - alternating between clean and snatch moves
Power clean:
20kg x6 hang
40kg 3 floor, 3 hang
60kg x3
Snatch high pull: 20kg x3, 40kg x3, 60kg x3
Clean high pull: 20kg x6, 40kg x3, 60kg x3, 80kg x3, 90kg x3
Deadlifts - alternating between Clean deadlift and sumo sets. Weights lowered under control
Clean deadlift: lowered under control
100kg x2 Belt hook grip
120kg 2 Belt Hooks
140kg x1 Belt Hooks
155kg x1 Belt Hooks
165kg x1 Belt Hooks @ RPE 7
71% of e1RM - lowered under control, Belt. straps - 140kg x4
Sumo deadlift: lowered under control
100kg x3 Belt hook grip
120kg x3 Belt straps
140kg x3 Belt straps
155kg x3 Belt straps
165kg x3 Belt straps @ RPE 6.5 ---> Puts e1RM at 200kg
71% of e1RM - lowered under control, Belt. Straps - 145kg x4, 140kg x4
Used my recently acquired Rogue Ohio Power Bar today, instead of the ATX Bulls bearing bar, which is 1mm thicker and much stiffer. So deadlifts felt different.
Less bar flex so slightly harder but much more stable feeling, sharper knurling
Felt my callouses were about to rip so switched to straps, which seem to nicely pad out my hands, apart from the grip benefits.
165kg top set felt decent, thought about going up to 175kg x3, but it was late at night so I didn't want to risk making a lot of noise dropping the loads fast, with that kind of weight.
Right QL felt strained on the clean deadlift 165kg single... ugh.. staying with Sumo from now on with the heavy stuff
Rotating sets - 1 mins rest
A) Dumbbell press, rotating grip: - inline with ears - 15lbs x10
30lbs x12 @ RPE 6
35lbs 2x10 @ RPE 7/8
bumped up weight +5lbs
B) Single arm dumbbell row, head supported : - controlled eccentric - 45lbs x10,
65lbs 2x10, x8 @ RPE 7/8/7 (+5lbs, -1 rep)
C) SSB split squat: 2 hand supported - 2 sec up, 3 sec down - BW x10, 30kg x10, 50kg x10, belt 70kg x10
belt - 1 min rest between sides
85kg x10 @RPE 7 (+5kg) - 2/10 left patella tendon pain
80kg 2x8 @7
2/10 left patella tendon pain on a few reps of the first 85kg set, but fine after that
Jefferson curl, single dumbbell, 3 position - alternating to front, left and right - 15lbs x7, 45lbs 2x10
went up 10lbs, killer burn in erectors!
Crap sleep lately, but still feeling decent enough.
Cold still hanging around
Instead of training full body 3 times a week like in the previous 3 weeks before I got hit with the flu, I'm now training every 3 days instead, so an extra 2 days of rest each week.
Seems like a better match for my recovery rates so far, as DOMs is not building up over time and hanging around, but actually decreasing each session
Got the itch to buy another second hand pair of 20kg Bumper plates, and 10kg rubber coated plates on Facebook marketplace...
Then spotted a listing for a less than 1 year old 207kg set of calibrated Hansu Power plates.... these are much thinner than regular plates.. ie the 25kg plates are only 1 inch thick... tempted but $$$
I like the thinness of these plates, could be useful for loading certain things better.
But not keen on metal on metal clanging of these vs bumpers/rubber coated plates
----
Waking mobility work and upper body stretches
Soft tissue work for problem areas
Tendon health+rehab - Low fatigue Week 4 - day 3
Bodyweight with shoes, winter clothing - 91.7kg
general mobility drills
split squat ISO, rear leg straight, on balls of feet, at 80 degrees knee angle - x 30 secs
Front plank hold: x 30secs
Glute bridge hold x30secs
Side plank, legs bent: x 30 secs
Sartorius leg lift ISO, while pressing side of foot against wall: 70% effort 3x30 secs
Heel touch downs, single leg, off 7 inch step: - slow eccentric - x10
Rotating sets - 1 mins rest
A) Leg extension ISO, single leg - end of unit elevated 5 inches - 3 sec Concentric, 20 sec hold at top, and 60 degrees, slow eccentric - 15kg, 20kg, 25kg, 30kg
Left Patella tendon felt OK
B)Calf Raise - single leg - BW full range warmups
at slightly above neutral with 1inch ROM slow raises - SSB - 45 secs x30kg, 35kg, 35kg
Bumped up loads to +5kg, no discomfort or pain from Achilles.
Olys - alternating between clean and snatch moves
Power clean:
20kg x6 hang
40kg 3 floor, 3 hang
60kg x3
Snatch high pull: 20kg x3, 40kg x3, 60kg x3
Clean high pull: 20kg x6, 40kg x3, 60kg x3, 80kg x3, 90kg x3
Deadlifts - alternating between Clean deadlift and sumo sets. Weights lowered under control
Clean deadlift: lowered under control
100kg x2 Belt hook grip
120kg 2 Belt Hooks
140kg x1 Belt Hooks
155kg x1 Belt Hooks
165kg x1 Belt Hooks @ RPE 7
71% of e1RM - lowered under control, Belt. straps - 140kg x4
Sumo deadlift: lowered under control
100kg x3 Belt hook grip
120kg x3 Belt straps
140kg x3 Belt straps
155kg x3 Belt straps
165kg x3 Belt straps @ RPE 6.5 ---> Puts e1RM at 200kg
71% of e1RM - lowered under control, Belt. Straps - 145kg x4, 140kg x4
Used my recently acquired Rogue Ohio Power Bar today, instead of the ATX Bulls bearing bar, which is 1mm thicker and much stiffer. So deadlifts felt different.
Less bar flex so slightly harder but much more stable feeling, sharper knurling
Felt my callouses were about to rip so switched to straps, which seem to nicely pad out my hands, apart from the grip benefits.
165kg top set felt decent, thought about going up to 175kg x3, but it was late at night so I didn't want to risk making a lot of noise dropping the loads fast, with that kind of weight.
Right QL felt strained on the clean deadlift 165kg single... ugh.. staying with Sumo from now on with the heavy stuff
Rotating sets - 1 mins rest
A) Dumbbell press, rotating grip: - inline with ears - 15lbs x10
30lbs x12 @ RPE 6
35lbs 2x10 @ RPE 7/8
bumped up weight +5lbs
B) Single arm dumbbell row, head supported : - controlled eccentric - 45lbs x10,
65lbs 2x10, x8 @ RPE 7/8/7 (+5lbs, -1 rep)
C) SSB split squat: 2 hand supported - 2 sec up, 3 sec down - BW x10, 30kg x10, 50kg x10, belt 70kg x10
belt - 1 min rest between sides
85kg x10 @RPE 7 (+5kg) - 2/10 left patella tendon pain
80kg 2x8 @7
2/10 left patella tendon pain on a few reps of the first 85kg set, but fine after that
Jefferson curl, single dumbbell, 3 position - alternating to front, left and right - 15lbs x7, 45lbs 2x10
went up 10lbs, killer burn in erectors!