Author Topic: Reboot - get lean, get hops  (Read 146762 times)

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CoolColJ

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Re: Reboot - get lean, get hops
« Reply #1095 on: January 16, 2022, 05:42:17 am »
0
Saturday 15th December 2022

Lower erectors still pretty sore
Upper body still sore as well, but a little less.

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Waking mobility work and upper body stretches



Tendon health+rehab -  fasted -  Upper 1, day 2
10G beef gelatin + 1g vitamin C one hour before session

Bodyweight with shoes - 90kg

general mobility drills
Walking on sides of ankle, side to side ankle rocking drills

BBall ball control and dribbling drills - 10 mins

split squat ISO, rear leg straight, on balls of feet, at 80 degrees knee angle - x 45 secs
Front plank x 30 secs
glute bridge hold x 30secs
Side plank with leg abduction - against 20 inch bench - x 30secs each side


rotating sets - 1 mins rest

A) Leg extension ISO, single leg - pushing against strap, 80 degree knee angle at 70% effort - 30 secs x 3 sets

Calf raise ISO - single leg - Against wall - body at 45 degrees, pushing against wall at 70% effort, resisting with forearms and head -
B1a) straight leg, mid range - 30 secs x 2 sets
B2a) bent knee, mid range - 30 secs x2 sets

B2) SSB Calf raise, single leg - 1 sec up, 3 sec hold, 3secs down - on floor -  BW x5, +30kg x15, 40kg x 8 @ RPE 7

C) Pushing against strap around knees ISO - glute medius - at 70% effort - 3 x30secs




rotating sets - 2-3 mins rest

A) Bench - grip 2.5 inches from smooth area - 20kg x15, 40kg x10, 60kg x8, x3, 75kgx3
1) 85kg x8 @ RPE 9  (+1 rep)
2) 2-3 sec eccentric - 75kg 3x5 @ RPE 6

Finally, bench progressing again! Rep 8 much less grindy than rep 7 before.
Up 2 reps from 85kg x6 @ RPE 9 last session.
Pecs still sore from last workout as well.

B) High angle rows - 20kg x15, 40kg x10, 60kg x8, x3, 80kg x3
deadlifted off the floor to start -
straps  - 80kg x10 @ RPE 8
straps  - 80kg x10 @ RPE 8 (+2 reps)
straps  - 80kg x10 @ RPE 8 (+2 reps)

I think time to increase the weight
Was a bit uncomfortable due to sore lower back, especially when deadlifting it up.

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A) Single leg Hip Thrust - hold at top - BW x10, 10kg plate on hip x12, x10 @ RPE 8

B) Dumbbell curl - 15lbs x10, 25lbs x10 @ RPE 6
30lbs x8, x6 @ RPE 8
hmm felt quite a lot easier today, compared to last few sessions, so went up back up to 30lbs. Less fatigue from rows.

C) Bulgarian split squat - 3 secs down and up - BW x10, single arm dumbbell held on working leg side - 50lbs x10 @ RPE 7

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A) High Bar squat - BW x10, 20kg x5, 40kg x5, 60kg x5, 75kg x5, 90kg x5, 100kg x5 @ RPE 7
Testing out the new 1 inch lower bar position. Finally no more super hard good morning feeling at the bottom
I think having the bar against my neck caused the load to be ahead of my centre of gravity, and make the moment arm too long especially when reversing the load at the bottom.
Squats haven't felt right in a while, until this change



<a href="http://www.youtube.com/watch?v=aY2fgSbf8ow" target="_blank">http://www.youtube.com/watch?v=aY2fgSbf8ow</a>


B) Ivanko super gripper - 70lbs x10, 85lbs x 15 @ RPE 8 left, 6 right
102lbs x1 +10 sec max effort ISO hold x 4 sets

C) Leg Curls - 20kg x12, 25kg 2x10 @ RPE 7

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late at night, skipped stretching

CoolColJ

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Re: Reboot - get lean, get hops
« Reply #1096 on: January 16, 2022, 05:54:49 am »
0
Sunday 15th January 2022

Damn traps and obliques pretty sore this morning. I think from the single arm dumbbell Bulgarian split squats
aches all over though

Achilles responded well to yesterday's setup. Doing the calf raise flat on the floor

----
Waking mobility work and upper body stretches

rest

CoolColJ

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Re: Reboot - get lean, get hops
« Reply #1097 on: January 17, 2022, 10:09:14 am »
0
Monday 17th January 2022

Upper body still pretty sore, lower body not too bad, and erectors feeling better.

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BBall ball control and dribbling drills - 20 mins

split squat ISO, rear leg straight, on balls of feet, at 80 degrees knee angle - x 45 secs
Side plank with leg abduction - against 20 inch bench - x 30secs each side
standing Side leg raises x 20 each side


rotating sets
A) Leg extension ISO, single leg - lightly pushing against strap at 60 degree knee angle - 30 secs x 10kg, 20kg, 30kg, 30kg 

B) Calf raise ISO - single leg -
Against wall - body at 45 degrees, pushing against wall at 70% effort, resisting with forearms and head -
straight leg, mid range - 30 secs x 3 sets
bent knee, mid range - 30secs x3 sets

C) Pushing against strap around knees ISO - glute medius - at 70% effort - 3 x30secs

Assisted Hip Airplane stretch - 5x5 secs each side x 2 sets



A) Glute bridge hold - pushing up at 70% effort 2x 30secs
B) front plank 2 x30secs

Sharapova band cuff/trap/serratus exercise - light Rogue mini band - 3x20 @ RPE 7


A bunch of front squat walkouts from 40kg, 60kg and 70kg - stretching out things with a full grip around the bar.
feels impossible at first but then not too bad, and the forearms and arms actually stretch out to allow it

upper body mobility/dislocates/ stretches
lower body stretches
« Last Edit: January 17, 2022, 10:20:52 am by CoolColJ »

CoolColJ

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Re: Reboot - get lean, get hops
« Reply #1098 on: January 18, 2022, 03:59:07 pm »
0
Tuesday 18th January 2022

Achey from yesterday, but lower back feels recovered

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Morning mobility work and upper body stretches

skipped soft tissue work today

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Tendon health+rehab - Day 3 Lower2
10G beef gelatin + 1g vitamin C one hour before session

Bodyweight in shoes = 90.7kg

general mobility drills
Walking on sides of ankle, side to side ankle rocking drills

split squat ISO, rear leg straight, on balls of feet, at 80 degrees knee angle - x 45 secs
Front plank x 30 secs
glute bridge hold x 30secs
Side plank with leg abduction - against 20 inch bench - x 30secs each side


rotating sets - 1 mins rest

A) Leg extension ISO, single leg - pushing against strap at 60 degree knee angle @ 70% effort - 30secs x20kg, 
30secs x 30kg, 35kg, 35kg  x3 sets

Capping the weight, but pushing harder against the strap now.
Still some minor discomfort from left patella tendon

B) SSB Calf raise, single leg - 3 secs up, 3 sec hold, 3secs down to floor - BW x10, 30kg x5, 40kg x8, x7, x7 @ RPE 8



Alternating sets - 1 mins rest

A) Olys -
5 low hang power clean + 5 high hang power clean, with no foot movement x 20kg bar

5 snatch high pull +5 power snatch + 5 high hang power snatch, with no foot movement x 20kg bar, then 1/2 overhead squat x 10

B) Kettle bell Swing - 40kg x10 warmup, 24kg 3x6


C) Sumo Deadlift - flat shoes, hook-gripped, bar not controlled between reps - 1 sec paused off the floor 60kg x8, 80kg x5, 100kg x4,
belt, hookgripped - 120kg x4, 140kg 4, 160kg x1, 170kg x1 @ RPE 8.5
belt, straps - 130kg x5 @ RPE 8

Felt hard today, so cut things short


Alternating sets - 2 mins rest

RDL -  oly shoes, hook-gripped, lowered under control to just above the floor - deadlifted off the floor - 100kg x12 @ RPE 7
belt + straps 100kg x12 @ RPE 8

Push up - deficit, on dumbbell handles - push up x12 warmup.
feet elevated 20 inches - BW x 16, x16 @  RPE6

Inverted row - using bench press height bar, bench press grip width - BW x10, BW x15, x13 @ RPE 8

------

Dumbbell, overhead press, arms in line with ears -  rotating grip - 15lbs x12, 25lbs 2x15 @RPE 7/8

Dumbell Curl - 15lbs x 20 @ RPE 6



A) Wall Tibialis raise - in oly shoes (Romaleos 2) -  free standing warmup BW x10, x5 warmup
BW x8, x9, x8 @ RPE 7/8/8

B)High bar Squats - oly shoes  - 20kg x10, 40kg x8, 60kg 2x5, 7
70kg x5 x 9 sets @ RPE 5

Alternating between Romaleos 2 and 4 oly shoes each set, comparing them.
A lot of sets, which felt kinda hard

Side Lying Clam - hip straight, resisting the band eccentric, hold at top -  Xxheavy + heavy band 2x12 @ RPE 7

CoolColJ

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Re: Reboot - get lean, get hops
« Reply #1099 on: January 18, 2022, 04:09:14 pm »
0
Finally got my Nike Romaleo 4 AMP today!
The oly shoe collection grows....

The Romaleos 4 AMP is size 9.5US and is a little more snug in the toes than the Legacy Lifters in size 9US which fit me like a glove.



I think this might be the best version of the Romaleos 4, because I noticed the straps are thinner and more flexible than the SE and regular models. And can actually reach the full length of the velcro due to this... it is made of different iridescent material that changes shade depending on the angle of view



I could barely get an inch of velcro contact with the other Romaleos 4 models!
The straps appear to be just a single layer, and slightly ribbed vs the smooth, thicker, multi layered straps of the other models.
So it might not suffer the straps peeling apart issue of the other models...

Toe box of Romaleos 2 is actually not wider than the Romaleos 4, but 4 does feel tighter due to the sharper outer curve. I briefly had a Romaleos 4 in size 10.5US and it is tighter at the front than the Romaloes 2 which currently feels spacious.



Wider wings on the Romaleos 4 which should add lateral stability



After session with it, it still does have the curved front issue, where it tends to rock you forward, and is hard to force the shoe to sit flat. Stiff and clunky feeling. The Legacy Lifter 2 sat flat out of the box.
The Romaleos 2 also sits flat and feels stable, but it is second hand and well broken in. The front rubber feels quite flexible now, like the Legacy Lifter 2.
But I suspect the Romaleos 2 was similar to the Romaleos 4 when new, so I hope it does break in and sit flat eventually when loaded... I know someone with a brand new Romaleos 2 Unlimited, and he said the shoe is really stiff.

I think it looks the best out of the Romaleos 4 colour ways, equal to the SE depending on ether you like white/orange or black shoes...High tech yet organic looking :)










CoolColJ

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Re: Reboot - get lean, get hops
« Reply #1100 on: January 19, 2022, 03:24:48 am »
0
Wednesday 19th January 2022

VMO, glutes, calves, abs, upper back sore as hell
Other than that, not too bad.

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rest

CoolColJ

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Re: Reboot - get lean, get hops
« Reply #1101 on: January 19, 2022, 11:54:40 pm »
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Now I can be one of those people that wear a black and white shoe  :)




CoolColJ

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Re: Reboot - get lean, get hops
« Reply #1102 on: Today at 06:54:36 am »
0
Thursday 20th January 2022

Upper back and pecs more sore today
Glutes, quads, adductors and calves still pretty sore

Not ready to train again, so more rest

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rest