Author Topic: Reboot - get lean, get hops (Read 752467 times)

CoolColJ · « **Reply #1755 on:** August 14, 2024, 01:24:52 pm »

Wednesday 14th August 2024

Right QL feeling better, but still injured.
Felt OK today with squats and clean pulls after the ISOs

Reboot - Week 34, Day 2 - Lower weights

Body Weight: 91.2kg with shoes, in winter clothing

snatch grip behind the neck press + dislocate stretch with broom x 1 min

Side plank against wall: Arm straight 2x45secs

A. Front plank hold: 45secs
B. Side plank, legs bent and abducted - opposite hand in air- 45secs
C. Glute bridge hold: 45secs

Bumped all these +10secs. Spamming the side planks have made them feel much easier

45 degree Back extension raise ISO : 2x 45 Seconds

45 degree QL side raise ISO: with 3 inch ROM raises - 2x 45secs

Leg Extension ISO - single leg - front of unit elevated 5 inches, plates moved towards end of arm -
Leaning back, slow up, 5 sec hold at top, slow down, 5 sec hold at 60 degrees, 5 sec hold at 90 degrees - x 5kg, 10kg, 15kg, 20kg

Heel touch downs, single leg, off step: - controlled - BW x 10
Split squat: - front foot elevated 5 inches - BWx20 + 30 sec stretch at bottom

Rotating sets

Clean high pull
20kg x 10 - 5 hang, 5 high hang power cleans
40kg x 10 - 3 floor, 3 high hang, 3 knee hang, 1 power clean
50kg x 10 - 3 floor, 3 high hang, 3 knee hang, 1 power clean
60kg x 6 - 1 floor, 3 high hang, 2 power clean
60kg x 4 - 1 floor, 3 high hang

So much more productive not having to worry about catching the bar

High Bar squat - Oly shoes (TYR L1) - Staying as upright as possible, no good morning allowed

Flat shoes, Slow eccentric - 20kg x10, 40kg x10,
Oly shoes, Slow eccentric - 60kg x10,
Belt - 75kg x8
Belt, 4 sec eccentric - 90kg x4, 105kg x3, 115kg x2, 125kg x 1

belt -
1) 120kg x9 @RPE 8.5 (+10kg, -3 reps)

6 mins rest
2) 100kg x16 @8.5 - continuous, 45 sec set time

100kg x16 beats my all time best of 15 reps
Dull ache from right QL on the last rep of each main set when I'm straining more, but not too bad.

rotating sets

Tibilias Wall raise - standing warmup in oly shoes - BW x10
against side of car, in oly shoes - hold at top - BW x8
Dip belt+10kg x 8
+15kg x14 @9.5 (+2 reps)
+15kg x11 @9

45 degree back extension- unit elevated 8 inches - full 90 degree ROM, toes pointed out - collar to collar snatch grip
Controlled with hold - BW x10, 20kg x8, 30kg x5

35kg x11, x9 @RPE 9 (+2.5kg, -1 rep)

Leg Extension - single leg - front of unit elevated 5 inches, plates moved towards end of arm -
Leaning back, controlled - 7.5kg x15, 10kg x15, 12.5kg x15 @RPE 7

rotating sets

Leg curl, single leg : - front lifted up 5 inches, Plates shifted to end of arm - Controlled - 5kg x10, 10kg x15 @RPE 9

Calf Raise, single leg - using Dip Belt - lowered to just below parallel
Controlled, 3 sec pause at bottom

BW x8, +10kg x8, +20kg x8, +25kg x8 @RPE 8 (+5kg)

Sartorius, lying on back, cable pull: - SLOW, 3 sec hold at mid point -
10kg x8 @RPE 9
12.5kg x5 @8

CoolColJ · « **Reply #1756 on:** August 17, 2024, 08:13:58 am »

Thursday 15th August 2024

Soreness well down from this time last week, quads especially, mostly in my posterior chain and calves.
Right QL still hurts.

Walking upon waking, both planataris tendons feel sore, and my left foot Plantar fasciitis hurts again...
The upper ROM foot stretch of the tib raises was hurting my left foot a bit.
Which was probably initially flared up from the full ROM calf raises.
And also compressing and stretching my plantaris tendons.
So back to half ROM calf raises and ISOs only again

Side plank, against the wall - arms straight - 3 x 45secs

A few bodyweight Calf raise ISOs - two then single leg

Friday 16th August 2024

feeling much better in all my current pain spots.
Right QL still pretty sore though

Upper Body + Tendon Rehab - Recovery

Body Weight: 91.3kg with shoes, in winter clothing

Split squat ISO on balls of foot, rear leg straight: - single arm supported
2x 45 Seconds

Side plank, against the wall - arms bent - 2x 45secs
arms straight x 45 secs

Sartoris bent leg ISO pull against opposite leg - laying on back - 3x45secs

Wall sit, heels off the floor: x 45secs
Pushing into floor at 70 % effort x45secs

Single leg, 1/4 squat, Pushing into floor at 70 % - 2x 45secs

Back extension raise ISO -
55 degrees x 45secs
45 degrees x 45secs

QL side raise ISO : - on back raise bench - With slow 3 inch ROM raises
55 degrees x 45 secs
45 degrees x 45 secs

Hammer curl overcoming ISO - using opposite arm, 70% effort - 2x45secs

Single arm, high angle row, upright row - upper body supported against car, dumbbell - 15lbs x12, 35lbs x12, 45lbs x12
55lbs x15 @RPE 6

Sissy squat ISO : 2x 45secs

Band external rotation upper cut press: - Light mind band 2x10

Push up: - On 2nd step x10, First step x10, floor x 12 @RPE 5

Calf raise ISO, single leg: dip belt - held slightly above parallel - 45 Seconds x 10kg, 20kg, 30kg, 40kg, 50kg @RPE 7

Ab wheel, against wall: - 2x15 - 5 reps at 3 different body angles, steeper 45 degrees on last 5 reps

CoolColJ · « **Reply #1757 on:** August 20, 2024, 10:40:27 am »

Saturday 17th August 2024

Right QL improving but still sore
Left foot Plantar fasciitis and plantaris tendons feeling better

Tendon Rehab - Recovery

Side plank against wall: - arms straight, body at 45 degree angle - 3x45secs

Bodyweight Calf raise ISOs - 2 legged and then single

Sunday 18th August 2024

Skipped BBall today to let my body heal up.
Right QL still achey.

Calf Raise ISO - BW with 1 inch ROM slow raises - 2x45secs

Monday 19th August 2024

Right QL improving, but still achey
Left foot Plantar fasciitis feels good and plantaris tendons ache free upon waking.

Reboot - Week 35, Day 1 - Chins, Pushups and tendon rehab

Body Weight: 92.2kg with shoes, in winter clothing

Split squat ISO on balls of foot, rear leg straight: - single arm supported
2x 45 Seconds
Side plank, against the wall - arms straight x 45 secs, against BBall x45 secs
Ball circles at wall: - single arm - front 2x12 each direction, Side 2x12 each direction
BBall, overhead plank against wall: 2x 45secs

Dribbling and ball control drills - 3 mins

Wall sit, heels off the floor: - Pushing into floor at 70 % effort - half squat x45secs

Single leg, 1/4 squat, Pushing into floor at 70 % - 2x 35secs

Back extension raise ISO - 45 degrees x 45secs, x 45secs with 3 inch ROM slow raises
QL side raise ISO : - on back raise bench - With slow 3 inch ROM raises
45 degrees 2x45 secs

Calf raise ISO push against wall, sitting on floor, back against wall: - 70% effort
45 Seconds Straight
45 Seconds Toes out

Sartorius bent leg ISO pull against opposite leg - laying on back - 2x35secs
Sissy squat ISO : x 35secs, x 45secs

Band external rotation activation: - into reverse grip press, 5 sec hold at shoulder level on first rep - Light band 2x5

rotating sets

Chin Up: Hangs, pull up grip scap shrugs x10, chin grip scap shrugs x10,
BW x3, x5

Belt+10kg -
1x3
1x2 - Slight L Sit posture
2x2
1x2 - Slight L Sit posture

+1 rep on first set

Deficit push up: - Using dip handles, feet on bench, elevating feet 5 inches above parallel
Rocking climbing chest harness + loading pin on mid thoracic (1kg) + light band across loading pin to stop swinging - BW x10, x5, 10kg x5, 20kg x5, 30kg x5, 35kg x3

+37.5kg x6 @RPE 10
+30kg x9 @10

On both sets, failed near lockout, quickly, no strain at all.
Probably due to the slight band tension, but weak triceps....

Sartorius lying on back cable pull: - Controlled, 5 sec hold at middle - 10kg x3
12.5kg 2x5 @ RPE 8/9

Sartorius getting stronger and tendons getting better

Calf raise ISO, single leg: dip belt - held slightly above parallel, with SLOW 1 inch ROM raises - 45 Seconds x BW, 10kg, 15kg, 20kg @RPE 6 - 2/10 left Plantaris tendon pain

Achilles was achey post session, so the calf raise ISOs with the short range raises are too heavy.
ISOS by themselves is OK, but the small raises add some stress they don't like....
Bodyweight felt fine a couple of days ago, so somewhere between that and 20kg

Cable wood chop rotations, high to low: - 5kg x10,
10kg x12, 12.5kg x12 @RPE 7

Hammer curl - Super EZ curl bar - reverse curl biased - Slow, 5 sec hold at mid point - 10kg x3
13.75kg x5 @RPE 8 (+1.25kg)

curl biased - 13.75kg x5 @8 (+1.25kg)

Lying Tricep Extension - Super EZ Bar:
Reverse curl grip - 10kg x10
Curl grip - 10kg x10
13.75kg x10 - some occasional left elbow pain @RPE 6
Reverse Curl grip - 13.75kg x12 @6

External rotation - cable, single arm: 5kg 2x10 @RPE 7/8

face down Y raise into W press: - 45 degree incline - 5lb x10
7.5lb x10, x7 @RPE 9
W raise into partial press - 5kg x10

CoolColJ · « **Reply #1758 on:** August 21, 2024, 01:01:32 pm »

Tuesday 20th August 2024

Right QL feeling good, big improvement from yesterday.
No pain or any discomfort when getting up and sitting on my bed, unlike the last few days.

Upper triceps pretty sore, and my rectus femoris as well.
Achilles/plantaris tendons not too bad, much better than it felt last night

Tendon Rehab - Recovery

Sartorius lying on back, single leg ISO pull, against opposite foot: 3x45secs

CoolColJ · « **Reply #1759 on:** August 21, 2024, 01:27:27 pm »

Wednesday 21st August 2024

Feeling decently average, but groggy

Reboot - Week 35, Day 2 - Lower weights

Body Weight: 91.1kg with shoes

snatch grip behind the neck press + dislocate stretch with broom x 1 min

Split squat ISO on balls of foot, rear leg straight: x 45secs
Side plank against wall: Arm straight x45secs
Calf raise ISO push against wall, sitting on floor, back against wall: - 70% effort
45 Seconds Straight
45 Seconds Toes out

A. Front plank hold: 45secs
B. Side plank, legs bent and abducted - opposite hand in air- 45secs
C. Glute bridge hold: 45secs

45 degree Back extension raise ISO : x45 Secs
45 degree QL side raise ISO: x45secs
Sartorius lying on back, single leg ISO pull - against opposite foot - 2x45secs

Leg Extension ISO - single leg - front of unit elevated 5 inches, plates moved towards end of arm -
Leaning back, slow up, 5 sec hold at top, slow down, 5 sec hold at 60 degrees, 5 sec hold at 90 degrees - x 5kg, 10kg, 15kg

Heel touch downs, single leg, off step: - controlled - BW x 12
Split squat: - front foot elevated 5 inches - BWx20 + 30 sec stretch at bottom

Rotating sets

Clean high pull
20kg x 10 - 5 hang, 5 high hang power cleans
40kg x 10 - 1 floor, 3 high hang, 3 knee hang, 1 power clean
50kg x 7 - 1 floor, 3 high hang, 3 knee hang
60kg x 7 - 1 floor, 3 high hang, 3 knee hang
65kg x 4 - 1 floor, 3 high hang (+5kg)

Bar is starting to really pop up. Went up 5kg on top set.
Only dipping down 1-2 inches on the high hang reps.
I can probably power clean 100-110kg from the floor now.

High Bar squat - Oly shoes (TYR L1) - Staying as upright as possible, no good morning allowed

Flat shoes, Slow eccentric - 20kg x10, 40kg x10,
Oly shoes, Slow eccentric - 60kg x8, 75kg x6, 90kg x4
Belt, 4 sec eccentric - 105kg x3, 115kg x2, 125kg x 1, 135kg x1

belt - 6 mins rest
1) 120kg x11 @RPE 8.5 (+2 reps)

7 mins rest
2) 110kg x15 @9 - continuous, 45 sec set time PR!!!

Today puts my e1RM around 170kg
New all time 15 rep max.

rotating sets

Tibilias Wall raise - standing warmup in oly shoes - BW x10
against side of car, in oly shoes - hold at top - BW x8
Dip belt+10kg x 5
+20kg x9 @8 (+5kg, -5 reps)
+20kg x9 @9

45 degree back extension- unit elevated 8 inches - full 90 degree ROM, toes pointed out - collar to collar snatch grip
Controlled with hold - BW x10 + 5 partial GHR at top, 20kg x8, 30kg x5

35kg x12 @RPE 9 (+1 rep)
35kg x9 @10

Leg Extension - single leg - front of unit elevated 5 inches, plates moved towards end of arm -
Leaning back, controlled - 5kg x12, 10kg x12, 12.5kg x16 @RPE 8

rotating sets

Leg curl, single leg : - front lifted up 5 inches, Plates shifted to end of arm - Controlled - 5kg x10, 10kg x10 @RPE 9.5

45 degree QL side raise: BW x10
2.5kg plate on chest x 10 @RPE 7

CoolColJ · « **Reply #1760 on:** August 27, 2024, 03:16:46 pm »

Plantaris/Achilles tendons randomly feels good or achey day to day.... there is no rhyme or reason
Left peroneals also randomly flared up...

Did a whole bunch of ISOs on Thursday, lower and upper body.

Skipped BBall again on Sunday, will do so until I feel my tendons are ready

Tuesday 27th August 2024

Usually do my upper body session on Monday, but I missed it, and crammed in chins and deficit pushups today

Long session, so left a few things out. Will do the rest in a few days time.

Reboot - Week 36, Day 1 - Full Body

Body Weight: 91.5kg with shoes

snatch grip behind the neck press + dislocate stretch with broom x 1 min

BBall overhead plank against wall: 2x45secs

BBall dribbling and ball control drills - 5 mins

Split squat ISO on balls of foot, rear leg straight: x 45secs
Side plank against wall: Arm straight 2x45secs
Calf raise ISO push against wall, sitting on floor, back against wall: - 70% effort - 2x45secs

A. Front plank hold: 45secs
B. Side plank, legs bent and abducted - opposite hand in air- 45secs
C. Glute bridge hold: 45secs

45 degree Back extension raise ISO : x45 Secs
45 degree QL side raise ISO: x45secs
Sartorius lying on back, single leg ISO pull - against opposite foot - 2x45secs

Leg Extension ISO - single leg - front of unit elevated 5 inches, plates moved towards end of arm -
Leaning back, slow up, 5 sec hold at top, slow down, 5 sec hold at 60 degrees, 5 sec hold at 90 degrees - x 5kg, 10kg, 15kg, x20kg

Heel touch downs, single leg, off step: - controlled - BW x 10
Split squat: - front foot elevated 5 inches - BWx20 + 30 sec stretch at bottom

Rotating sets

Clean high pull
20kg x 10 - 5 hang, 5 high hang power cleans
40kg x 8 - 1 floor, 3 high hang, 3 knee hang, 1 power clean
50kg x 11 - 2 floor, 3 high hang, 3 knee hang, 3 high hang powercleans
60kg x 4 - 1 floor, 3 high hang
70kg x 4 - 1 floor, 3 high hang (+5kg)

Third high hang rep with 70kg a few inches lower.

Chin Up: Hangs, pull up grip scap shrugs x10, chin grip scap shrugs x10, Heavy green band assisted x8
BW x3, x5

Belt+10kg - 2x3, 3x2

+1 rep on second set

High Bar squat - Oly shoes (TYR L1) - Staying as upright as possible, no good morning allowed

Flat shoes, Slow eccentric - 20kg x10, 40kg x10, 60kg x8
Oly shoes, Slow eccentric - 80kg x6, 100kg x3
Belt, 4 sec eccentric - 115kg x2, 115kg x2, 125kg x 1, 135kg x1, 140kg x1

belt - 6 mins rest
1) 130kg x9 @RPE 9.5 (+10kg, -2 reps) - Slight good morning on last rep

6 mins rest
2) 115kg x10 @8.5 - continuous, 35 sec set time

Bar felt heavy as hell on my back, but then again I supposed 130-140kg is not exactly light....
Still did 3 more reps with 130kg then the last time I used it 5 weeks ago, and much less "good morning"

rotating sets

Deficit push up: - Using dip handles, feet on bench, elevating feet 5 inches above parallel
Rocking climbing chest harness + loading pin on mid thoracic (1kg) + light band across loading pin to stop swinging - BW x10, 10kg x5, 20kg x5

30kg x7 @RPE 9 - Deloaded on the floor at the bottom
30kg x7 @9.5

Much greater range of motion somehow compared to previous weeks....I had to raise the dip handles 2 holes to stop the plates hitting the floor.
So that explains the drop in weight/reps

45 degree back extension- unit elevated 8 inches - full 90 degree ROM, toes pointed out
Controlled with hold - BW x10 + 5 partial GHR at top,

2 dumbbells, pulled against chest - 20kg x8, 30kg x5
36kg x12 @RPE 7
36kg x12 @8

Didn't have room to set up the barbell so used dumbbells instead, which added a bit of extra work for the upper back and biceps
Somehow feels different to using a snatch grip barbell, less taxing on the hamstrings and lower back somehow.
I think due to the way the barbell moves forward and back in relation to your body, as you move up and down, to keep the barbell over the same vertical plane

rotating sets

Leg curl, single leg : - front lifted up 5 inches, Plates shifted to end of arm - Controlled - 5kg x10, 10kg x11 @RPE 8

45 degree QL side raise: controlled - BW x10
5kg plate on chest x 10 @RPE 8 (+2.5kg)

Leg Extension - single leg - front of unit elevated 5 inches, plates moved towards end of arm -
Leaning back, controlled - 5kg x10, 10kg x10,
SLOW - 15kg x11 @RPE 8 (+2.5kg)

Calf Raise, single leg - using Dip Belt - on floor, heel not touching - Controlled - BW x10, 10kg x10,
20kg x15 @RPE 6

Only top part of ROM, so no compression on the achilles and plataris tendons
See if this flares up the plantarius tendons or not, but post session it feels fine so far

CoolColJ · « **Reply #1761 on:** September 04, 2024, 01:41:31 am »

Skipped BBall again. Will be another few weeks of the same.

Body feeling better for it.
Sartorius tendons starting to get healthy, which were getting worked hard from the cuts and sudden movements.
Right QL also still achey

Did the usual ISOs throughout the week, one session of a few sets of drops off a 6 inch step, and two 22 min walks.

Spring has arrived, so I gotta get healthy

Tuesday 3rd September 2024

Dropped the clean high pulls.
Not being able to drop the weight, it's taxing out my shoulders/cuffs.

Reboot - Week 37, Day 1 - Lower

Body Weight: 91.7kg in Semi winter clothing and shoes

snatch grip behind the neck press + dislocate stretch with broom x 1 min

Split squat ISO on balls of foot, rear leg straight: x 45secs
Side plank against wall: Arm straight 2x45secs

A. Front plank hold: 45secs
B. Side plank, legs bent and abducted - opposite hand in air- 45secs
C. Glute bridge hold: 45secs

45 degree QL side raise ISO: 2x45secs
Sartorius lying on back, single leg ISO pull - against opposite foot - 2x45secs

Leg Extension ISO - single leg - front of unit elevated 5 inches, plates moved towards end of arm -
Leaning back, slow up, 5 sec hold at top, slow down, 5 sec hold at 60 degrees, 5 sec hold at 90 degrees - x 5kg, 10kg, 15kg

Heel touch downs, single leg, off step: - controlled - BW x 12

High Bar squat - Oly shoes (TYR L1)

Flat shoes, Slow eccentric - 20kg x10, 40kg x10, 60kg x8
Oly shoes, Slow eccentric - 80kg x6
Belt, 4 sec eccentric - 100kg x3, 110kg x2, 120kg x 1, 130kg x1, 140kg x1

belt - 6 mins rest
1) 130kg x10 @RPE 9.5 (+1 rep) - Slight good morning on last rep

6+ mins rest
2) 115kg x11 @9 (+1 rep)

Puts e1RM at 174kg, just about at all time best and soon PR levels soon.
Most I have ever squatted high bar is 385lbs, 175kg.

Narrowed my stance, and it feels much more comfortable, and I can push down better.
Less upright, but I'll take that over the adductor stress and stretch of the wider stance.
Warmup sets felt so much easier

rotating sets

Tibilias Wall raise - standing warmup in oly shoes - BW x12
against side of car, in oly shoes - hold at top - BW x8
Dip belt+10kg x 8
+20kg x10 @9 (+1 rep)
+15kg x9 @8

45 degree back extension- unit elevated 8 inches - full 90 degree ROM, toes pointed out
Controlled with hold - BW x10 + Plus 5 partial GHR at the top on first 5 reps

collar to collar snatch grip barbell - 20kg x8, 30kg x5
37.5kg x11 @RPE 9 (+2.5kg, -1 rep)
37.5kg x9 @9

rotating sets
Leg Extension - single leg - front of unit elevated 5 inches, plates moved towards end of arm -
Leaning back, controlled - 10kg x12 @RPE 6

Lateral Squat - alternating sides - controlled, paused - BW x6

Calf Raise, single leg - using Dip Belt - on floor - Controlled - BW x10, 20kg x12,
25kg x12 @RPE 7

20kg felt fine, so bumped it up 5kg

Leg curl, single leg : - front lifted up 5 inches, Plates shifted to end of arm - Controlled - 5kg x10, 10kg x12 @RPE 9

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Author Topic: Reboot - get lean, get hops (Read 752467 times)

CoolColJ

Re: Reboot - get lean, get hops

CoolColJ

Re: Reboot - get lean, get hops

CoolColJ

Re: Reboot - get lean, get hops

CoolColJ

Re: Reboot - get lean, get hops

CoolColJ

Re: Reboot - get lean, get hops

CoolColJ

Re: Reboot - get lean, get hops

CoolColJ

Re: Reboot - get lean, get hops