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« on: March 08, 2023, 08:57:01 am »
Tuesday 7th March 2023
Feeling surprisingly good, so did a main session today
Achilles feels good
Waking mobility work and upper body stretches - lat, thoracic and pec stretches,
Tendon Rehab - Lower Cycle 2, Week 1, Day 2
Body Weight: 86.5kg with shoes
snatch grip behind the neck press + dislocates with broom
Split squat ISO on balls of foot, rear leg straight: x35 secs
Glute bridge hold: x35 Secs
Front plank hold - 35 secs
Side plank, Side plank, staggered stance, opposite leg and hand in the air x35 secs - hard
Bird Dogs - hold at top - x12 each side
Heel touch downs, single leg, off 8 inch step: slow tempo - BW x12
Rotating sets
External rotation ISO, band between forearms, moving from waist to overhead and back down: 3x45secs
Suitcase carry, unilateral, marches in place: each side - 25lbs x 10, 35lbs x10, x10
SSB single leg Calf raise ISO: - 2 hands supported, held at slightly above neutral - Horizontally staggered stance, slight opposite foot support, toes pointed out -
45 secs x BW, 30kg, 50kg, 70kg
45secs x 75kg x 2 sets - 1/10 left achilles pain
Sartorius seated slight bent leg push against opposite leg: 4 x 35secs
Leg extension ISO, single leg - end of unit elevated 5 inches -
5 sec concentric, 20 sec ISO , 20 sec hold at 60 degrees, slow eccentric
15kg - 1/10 right VMO/quad tendon pain
20kg - 2/10 right VMO/quad tendon pain - right knee a bit uncomfortable at top hold
5 sec concentric, 40 sec hold at 60 degrees, slow eccentric - 25kg
5 sec concentric, 40 sec push against at 60 degrees strap, slow eccentric - 25kg - 2/10 right VMO Quad tendon pain
Dumbbell press, rotating grip: - inline with ears - 15lbs x10, 25lbs x10
Rotating sets
Peroneal external foot rotation ISO against floor: 3x 45secs
Internal foot rotation ISO against floor: 3x 45secs
Tibilias Wall raise - against side of car, in oly shoes - BW x 10, +10kg x8
+15kg x11, x10, x9 @ RPE 8
SSB single leg Calf raise: - 2 hands supported, 3 secs down, 1 sec up - flat on floor, toes pointed out - 50kg x10
60kg x10
65kg x10 @ RPE 7
SSB single leg bent knee Calf raise: - 22 hands supported, 3 secs down, 1 sec up - flat on floor, toes pointed out - 55kg x8
65kg x8 @ RPE 7
High Bar squat - 4 secs down and up - BW x10, half squat - 20kg x10, 30kg x6, 40kg x5
half squat - 50kg x5, 50kg 2x6 - 3/10 right quad tendon pain
50kg x6 - 2/10 right quad tendon pain.
Sitting back more, felt good, and went deeper
Hammer curl tricep extension overcoming ISO : 3x35secs - 2/10 right brachialis pain down to zero
Hammer curl. Dumbbell: - 3 secs up and down - 15lbs x10 - 3/10 right brachialis pain at top
bottom 75% ROM - 10lbs 2x12
Split leg Romanian Deadlift - 20kg x8, 40kg x10, 60kg x10
Straps. Belt - 70kg 2x10 @ RPE 7
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stretch