Tuesday 22nd March 2022Erectors still a bit sore...
I don't think the adductor work I have been doing is targeting then tendon ache in my inner left leg lower quad area.
But any sort quad dominant single leg squat pattern does seem to make it ache in the upper part of the ROM.
And walking downstairs
So I will try and load it with split squat holds in that knee angle.
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BBall practise session at WLC outdoor courts - 38 mins
went to the outdoor BBall courts today, and my achilles are not ready.
I just did dribbling stuff and low effort shooting, and so very slow small jogs.
Both achilles insertions felt sore, but not flared up after the session...
And I'm sunburnt to boot... on my arms and shoulders.. ugh
Patella tendon felt decent apart from one instance where I felt my left inner, upper part of the patella tendon give some 4/10 pain from a sudden contraction
Tendon health+rehab - Day 3 Lower 2Bodyweight in shoes = 92kg
general mobility drills
side leg raises - x 20
split squat ISO, rear leg straight, on balls of feet, at 80 degrees knee angle - x 35 secs
Front plank x 35 secs
glute bridge hold x 35secs
Side plank- x35 secs each side - less shakey now
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Alternating sets - 1 mins rest
A) Leg extension ISO, single leg - 3 sec Concentric, 10 sec hold at top, 20 sec hold at 60 degree, slow eccentric - 10kg, 15kg
6 sec Concentric, 10 sec hold at top, 30 sec hold at 60 degree, slow eccentric - 20kg, 25kg, 30kg, 32.5kg
No pain. 32.5kg was fairly hard
B1) SSB Calf Raise - single leg - 1 cm elevated in oly shoes, controlled up, 10 sec hold at top, 6 sec eccentric, 10 sec hold at nuetral - BW x3, 30kg x2, 50kg 2x2
B2) SSB Calf Raise eccentric - single leg - 1 cm elevated in oly shoes, 6 sec eccentric - 60kg x5, 65kg x4, 70kg x4
70kg fairly hard
Alternating sets - 2 mins rest
A1) Single leg, split stance, Tibialis raise - in oly shoes (Romaleos 2) - free standing warmup BW x10
BW x13, x12 @ RPE 8 (+1 rep)
A2) SSB tibialis raise - in oly shoes, Romaleos 2 - 50kg x7, x7 @ RPE 8/9
B) Leg Curls - end of unit elevated 5 inches - 15kg x12, 25kg x10
controlled- 32.5kg 2x8 @RPE 8
C) High angle barbell row - 20kg x20, 40kg x10, 55kg x20 @ RPE 7
PR!! +2.5kg
Pull up, feet assisted: BW x 20 @ RPE 7
Dumbbell Curl - 15lbs x10, 25lbs x17 @ RPE 8
PR!!SSB Split squat ISO - arms supported, at 60 degrees - BW x 20secs 30kg 2x 30secs
fairly hard, crazy quad burn.
Bench press - shoulder width, thumbs on smooth - 20kg x15, 40kg x12, 62.5kg x19 @ RPE 8
Didn't quite get to 20 reps, but the right side of the bar kept hitting the safety pins, which threw me out... I set it too high
Chest supported row, external rotation, into press - 30 degree angle - 1.25kg plates x10 @ RPE 6
super set -
Chest supported, 3 position reverse flye - 30 degrees - out to side, against body palms down, palms up - 10 reps each
hold at top - 1.25kg plates x 30 @ RPE 5
Saftey Bar squat: - oly shoes - all slow/controlled reps - 30kg x10, 40kg x10
50kg 2x10
60kg 2x10 @ RPE 8
70kg 2x8 @ RPE 8
Full range today, and pain free, good form. No upper body rounding.
These used to make both my patella tendons ache, no discomfort today.
Felt hard though, as hard as front squats, but without the upper body discomfort.
Still alternating oly shoes each set
They all feels so different and subtle change your form
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stretch