Author Topic: Reboot - get lean, get hops  (Read 134872 times)

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CoolColJ

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Re: Reboot - get lean, get hops
« Reply #1020 on: November 14, 2021, 06:46:59 am »
0
Saturday 13th November 2021

Lower body still pretty sore, while upper body not quite as sore despite working it hard last night...

Rest day, didn't feel like doing much else

----
Morning mobility work and upper body stretches

Had to skip post workout stretches the last few sessions due to lateness, making it back up some today

Some 2 legged calf stretches on stairs, no achilles discomfort, so it's time to add back in some calf stretching

ISO single leg extensions - pushing into floor with feet, at 90 degree leg angle - 5x 30secs


CoolColJ

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Re: Reboot - get lean, get hops
« Reply #1021 on: November 14, 2021, 07:05:07 am »
0
Sunday 14th November 2021

Fatloss cycle 3 - Week 15

Height - 5'8.5"
weighed - 86.3kg(1.6kg), 190.3lbs

waist = 34 1/8 inches (+0.5)
chest = 43 inches (+1)
hip =  40.75  inches  (+1/8)
upper thigh = 26.5 inches (+3/8)
Right calf = 15 5/8 (-1/8)
Neck = 15 5/8 (+1/8)
Wrist = 6.5

Tanita scale bodyfat% = 22.6% (+0.9)

Total loss so far - weight 1.2kg Waist  3 3/8 inches Tanita BF% 1.4%

Pigged out this week...
Will buckle back down this week.

CoolColJ

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Re: Reboot - get lean, get hops
« Reply #1022 on: November 14, 2021, 07:19:13 am »
0
Sunday 14th November 2021

Lower body and erectors still sore, don't feel recovered, but better than previous weeks.
Upper body not too bad

Will make some training setup tweaks to get me fresher

----
Morning mobility work



bodyweight - without shoes = ?

BBall practise + jumps @ WLC outdoor courts - 65 mins

1) 15 mins dribble and ball control drills
2) shooting, post up moves, layups etc

3) 45 min mark onwards, 20 mins worth of jumps, and a few dunks on 8 feet netball rim

4) broad jump into rim jump  x 5 - touching highest link of Blacknet.

Fresher than last few weeks but still feeling sore and stiff in lower body.

Back to touching the rear cross member of these rims, 9'8+"  I think. It's 2 inches higher than the 9'6" backboards, and I got about an inch over that.
Feels like I'm using my glutes a lot more on jump and landing, and not doing these super shallow landings with heels off the ground that nail the patella and achilles.
9'8" touch off 1 step.
Still can't touch past 9'6" off vertical like I had been doing

Achilles felt decent during session, no issues with the slow jogs and skips I did. Jumps felt fine, but a little achey now.

Got rained on at the end so bailed.

---
stretch, back at home
« Last Edit: November 15, 2021, 10:14:39 am by CoolColJ »

CoolColJ

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Re: Reboot - get lean, get hops
« Reply #1023 on: November 15, 2021, 10:14:02 am »
0
Monday 15th November 2021

Lower body not all that sore from yesterday, but upper body is a bit... traps especially

Right achilles insertion sore

A bit of a stale drained feeling from all the jumps.
I trained today, but will slot in a rest day this time next week, as I felt a bit sluggish training today, and squats felt a bit harder than they should.

Having said that, the olys I did today all flew up....
Tweaked my form to in line with how the Chinese teach their lifts, which may also have helped :)
Much wider grip than before, which has the side effect of making my front squat feel a lot more stable as well

https://chineseweightlifting.com/how-to-power-clean/

----
Morning mobility work and upper body stretches

pre workout - soft tissue work for whole body
TFL rectus femoris, and hip flexor stretch

----
general mobility drills
40% ROM sissy squats x 30
Walking on sides of ankle, side to side ankle rocking drills
side leg raises x 20 each leg


Tendon health+rehab - Day 1 Lower1
10G beef gelatin + 1g vitamin C one hour before session

Bodyweight in shoes = 88kg

Band pull aparts - horizontal x 20, Diagonals, thumbs up -  Rogue light band x10 each axis
broom handle behind the neck press, pushing backwards into shoulder dislocate stretch position x20 + Shoulder dislocates x few sets
split squat ISO, rear leg straight, at 90 degrees - x 1 min - 30 secs actively pulling legs inwards, 30 secs pushing legs outwards
Side plank with leg abduction - against 20 inch bench - x 30secs each side
Front plank x 30 secs
Step Downs - 6 inch step - BW x12
Spanish squat ISO - at 60 degree knee angle, torso leaning back - 2x 30 secs
Single leg calf raise - BW x20
Single leg knee over toes calf raise - BW x20

Assisted Hip Airplane stretch - 6x10 secs, 2 at each hip angle


Alternating sets - 1 mins rest

A) KettleBell swing - 40lbs 3x12

B) SSB single leg calf raise - arm supported, 1cm elevated - 30 sec ISO at neutral+ 30 sec ISO at top x 30kg, 40kg, 45kg, 50kg, 55kg
full range - controlled up, hold at top, 3 sec down - weight vest 10kg x15 @ RPE 8

A bit of pain from right achilles at the bottom hold, but not too bad

C) Wall Tibialis raise - in oly shoes - 3 sec eccentric - BW x10 @RPE 9.5, x9 @9, x10 @9

First two sets in Nike Romaleos 4 SE, much harder than the last set in Do-Win Rogues....
Something to do with the shape of the heel lift



D) Squats -

Overhead squat - slow tempo 20kg x5, 32.5kg x5
1 power snatch + 3 high hang power snatch before each set

did all 3 hang power snatches high in the hip and they all still flew up.

Front Squat - oly shoes - 5 secs down, 3 sec up  - 20kg x5, 45kg x5, 65kg x5  (+2.5kg)
1 power clean + 3 high hang power clean, with no foot movement before 45kg set

Very easy high hang power cleans with 45kg, unexpectedly easier!

A) High bar squat - oly shoes - 5 secs down, 2 secs up  - 65kg x5,  80kg x5, 100kg x2
A1) 2-3 sec down, controlled up - 105kg x12 @ RPE 7  (+2.5kg) PR!!
A2) 5 secs down, 2 secs up - 105kg x5
A3) 5 secs down, 2 secs up - 105kg x3

B) Low bar squat - oly shoes - 3 sec down, controlled up  - 65kg x5, 80kg x5
2 sec down, controlled up - 105kg x10 @ RPE 7
105kg x5

Could have done 15 reps with 105kg, but decided to stop at 12 so I don't have to bust my balls.
Should have done 12 reps with low bar squat, but just stopped at 10. It looked pretty easy, but didn't exactly feel like it.
Last high and low bar set with 105kg was form testing.





Stiff legged deadlift -  20kg x10, hook-gripped 60kg x10, 80kg x10,
straps 100kg x15 @ RPE 8 (+2 reps)

Got two extra reps, but I think it is partly due to not doing the SSB reverse lunges, which I will do later in the week.
Even then, I could have pushed to 18 reps if really wanted to.
Will drop the reps with 100kg down, and maybe do it RDL style.
Then add a new top set of 105-110kg next week.

Side Lying Clam - hip straight, resisting the band eccentric - IronEdge XXHeavy band x 12 each side, XXheavy+medium band 2x12 @ RPE 8

moved from light to medium band on main set

CoolColJ

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Re: Reboot - get lean, get hops
« Reply #1024 on: November 16, 2021, 10:06:54 am »
0
Tuesday 16th November 2021

Slight stale feeling, but no drained feeling - a positive change from last few lower body sessions... just from not doing the reverse lunges... ?
Lower back/erectors pretty sore upon waking, in a good way.
Minor soreness everywhere else

Right achilles insertion pretty sore upon waking, enough to cause me to limp, but felt better later at night.

Rest day, slept a lot

----
Morning mobility work and upper body stretches
Some lower body stretches

Single leg calf raise ISO - 3x 45ssecs at top, 3x 35secs just above neutral
Wall sit ISO - 80-60 degree leg angle - 3x 45secs, wide stance 3x 45 secs



So the last two squat sessions I've noticed a bit of forward rocking when waking out my squats, and wobbling when doing the slow tempo main sets.
Especially on low bar squat, when wearing my Nike Romaleos 4 SE oly shoes.
The stiff curved front is the cause, as it's quite hard to make the toes contact the floor.
Which will get scary on heavier weights for me
I even tried my old Do-Win Rogues on the last sets to compare and no issues here....

So Maybe the Romaleos 4 SE will be returned after all, as I have a few weeks before the return window is over.

Meanwhile Reebok AU, the sneaky bastards reduced some of their Legacy Lifter 2 shoes to less than 50% in price on Ebay!
Even less than what they were showing on their website!
Lucky I came across their shoes on Ebay while web surfing....
With free shipping and  returns!

So I jumped on a boring Black and white model and the retro black, pink and neon green one - planning to return the one I don't like :)
Not a fan of the white TPU heel of the black and white one, as that will get all scuffed and dirty over time. And the prominent Reebok logo'ed white strap.



Kinda partial to the flashy black and pink one, retro 80s sneaker look  8)
Maybe I'll keep both and wear a different shoe on each foot :p



They look OK when worn




« Last Edit: November 16, 2021, 10:25:48 am by CoolColJ »

CoolColJ

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Re: Reboot - get lean, get hops
« Reply #1025 on: November 17, 2021, 09:40:57 am »
0
Wednesday 17th November 2021

Feeling decent after a day's rest
Upper body feeling Ok, lower still some aches

Right achilles insertion felt pretty bad this morning... worse than yesterday..really painful to walk!
After some ISOs I was able to get some form of mobility back, but still have to limp and walk sideways on the right leg.
This is a big set back :/

----
Waking mobility work and upper body stretches

Calf raise ISOs - held at top, 2 legged 3x 45secs
single leg 4x 45 secs

Could only hold these right at the top, any lower and pain on right side.
---
general mobility drills


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

Bodyweight with shoes - 87.6kg

Band pull aparts - horzontal x 20, Diagonals, palms facing down -  Rogue light band x10 each axis

rotating sets - 1 mins rest

A1) Spanish squat ISO - at 60 degree knee angle, torso leaning back - 3 x 35 secs
A2) Single leg decline squat ISO - foot at 45 degrees, knee at 60 degrees -  x35 secs, 2x45secs

B) SSB Single leg calf raise ISO - held at top - 45secs x 10kg, 20kg, 30kg, 35kg, 40kg, 45kg



rotating sets - 2-3 mins rest

A) Bench - grip 2.5 inches from smooth area - 20kg x15, 40kg x10, 60kg x8, 70kgx4
1) 80kg x10 @ RPE 10 (+5kg -1 rep)
2) 3 sec eccentric - 70kg x 10 @ RPE 10 (+1 rep)
3) 6 secs down, 2 secs up - 55kg x11 @ RPE 9.5 (+2 reps)

80kg x10 = 107kg e1RM, up 3kg from last week
Rep calc says I should be able to do a few reps with 100kg now

80kg felt surprisingly light in my hands and easy to rep out with. 10th rep was a slow grinder.
So was surprised to gain reps on the other 2 sets. Will bump up both 5kg next week
Third set with 55kg felt like an empty bar on the first 4 reps...yeap almost 1.5 min set  :)

B) High angle rows - 20kg x12, 40kg x10, 60kg x8, 70kg x4
deadlifted off the floor -
75kg 2x12 @ RPE 9 (+2.5kg )
75kg x11 @ RPE 8.5

+2.5kg with no drop in reps, 77.5kg next week!
Same thing happened last week.
Keeping pace with bench



A) Push ups
deficit - on dumbbell handles - feet elevated 20 inches - BW x 20 @ RPE 8.5 (+2 reps)
Close grip triangle pushup - BW x 15 @ RPE 8 (-3 reps)

B) Dumbbell curl - 15lbs x12, 20lbs x5, 30lbs x12 @ RPE 9

C) Inverted row - using bench press height bar, feet on 20 inch bench, shoulder width - BW x11 reps @ RPE 8

D) Ivanko super gripper - 92lbs x10
left hand - 101lbs x11 @ RPE 8, 2x8 @8.5
right hand- 101lbs x11 @ RPE 7, 2x8 @7

----
A) Sharapova band cuff/trap/serratus exercise - light Rogue mind band - 2x 4 trips up/down wall
B) Scarecrow W external rotations - leaning forward - 5lb dumbbells x30, 7.5lbs x18 @ RPE 8
C) Band pull aparts
High to low, palms up - Jump stretch light band x 25 @ RPE 8

« Last Edit: November 17, 2021, 11:50:01 am by CoolColJ »

CoolColJ

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Re: Reboot - get lean, get hops
« Reply #1026 on: November 18, 2021, 02:22:42 am »
0
Thursday 18th November 2021

Slight stale feeling.
Pecs moderately sore, whole traps a bit, rest of upper body achey.
Erectors and posterior chain also a bit sore.

Right achilles insertion felt better when I woke up compared to yesterday, but getting out of bed was extremely painful when stretched a bit when standing up.
It did get a bit better when the tendon warmed up a bit, but still a lot of limping around.
The back of the heel is a bit puffy and swollen to the touch.

Felt better after the ISOs, will do more tonight, and hope it calms down enough for me to squat tomorrow...
Walking around in oly shoes, with the heel lift feels much better.

Damn keen to shoot out the Nike Romaleos 4 SE vs Reebok legacy Lifter 2s that arrived from Ebay today

----
Waking mobility work and upper body stretches

Calf raise ISOs -held at mid range, above neutral -  2 legged 2x 1 min
single leg 4x 1min

Now holding these at the top is a it achey, while mid range above neutral feels the best....


6 hours later


Calf raise ISOs - held at mid range, above neutral - 2 legged 2x1 min
single leg 4x1 min

Wall sit ISO - 2 legs at 80 degrees x 1 min, single leg at 60 degrees 3x1 min
« Last Edit: November 18, 2021, 09:09:53 am by CoolColJ »

CoolColJ

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Re: Reboot - get lean, get hops
« Reply #1027 on: November 18, 2021, 03:54:28 am »
0
One way to compare how two weightlifting shoes feel and look on the foot, is to do this - LOL
Nike Romaleos 4 SE in size 10 fits about the same as the Reebok legacy Lifter 2 in size 9.5, yet the Reebok is slightly longer.
The Reebok feels more like a sneaker, more comfy and much more flexible at the front, especially with this colour way :)

Nike is wider in the mid foot but narrower around the small toe area, and feels tighter around the top mid foot.
Romaleos 4 has a wider base around the mid foot as well, which makes it feel more stable laterally, and the whole shoe is a lot stiffer, especially the front part.
Which makes the curved front, hard to get the toes to contact the ground.

Kinda weird but after a while you just forget you have two different shoes on the foot, even if the Reebok has a slightly higher heel you don't even notice











CoolColJ

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Re: Reboot - get lean, get hops
« Reply #1028 on: November 19, 2021, 10:53:34 am »
0
Friday 19th November 2021

Didn't feel the greatest today, despite resting yesterday.
Lower body felt a bit achey, hopefully not from the stuff I did yesterday....

Right achilles insertion much improved when I woke, but even late last night I could feel the difference.
Still hurts a lot when I get out of bed, but after it's warmed up a bit much less pain and limping compared to the last 2 days.
Improved enough to train lower body today.
But any type of big dorsiflexion and achilles stretch I want to avoid

After testing out both my oly shoes, I think I will return the Nike Romaleos 4 SE.
The Reebok legacy lifter 2 feels much more comfortable... had it on the whole session, and no foot muscle aches like in the Nike, due to it's stiffness.
No wobbles on slow tempo squats as well, and low bar squat felt so much better in them when you can push your toes down into the floor.

Plus I'm not a fan of white shoes, even if these are quite nice looking.
And the Reeboks only cost me half of the Nike, giving me back a nice $190AUD back when returned....






----
Morning mobility work and upper body stretches

pre workout - soft tissue work for lower body and pecs
TFL rectus femoris, and hip flexor stretch

----
general mobility drills
40% ROM sissy squats x 30
side leg raises x 20 each leg
hip circles x 10 each direction
Assisted Hip Airplane stretch - 6x10 secs, 2 at each hip angle



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

Bodyweight in shoes = 86.6kg

Band pull aparts - horizontal x 20, Diagonals, thumbs up -  Rogue light band x10 each axis
broom handle behind the neck press, pushing backwards into shoulder dislocate stretch position x20 + Shoulder dislocates x few sets
split squat ISO, rear leg straight, at 90 degrees - x 1 min - 30 secs actively pulling legs inwards, 30 secs pushing legs outwards
Side plank with leg abduction - against 20 inch bench - x 30secs each side
Front plank x 30 secs
Step Downs - 6 inch step - BW x15
Spanish squat ISO - at 60 degree knee angle, torso leaning back - 2x 30 secs
Single leg calf raise - BW x20 - on floor


Alternating sets - 1 mins rest

A) KettleBell swing - 40lbs 3x12

B) SSB single leg calf raise - arm supported, 1cm elevated - 30 sec ISO at top x 30kg, 40kg, 45kg, 50kg, 55kg x 2 sets
no pain from achilles where I held it at the top

C) Wall Tibialis raise - BW x20, in oly shoes - BW  2x9 @RPE 8

only partial ROM, bottom to middle to avoid dorsiflexion of ankle, even then it still felt as hard as it normally feels full range....




D) Squats -

Overhead squat - slow tempo 20kg x5, 30kg x5
1 power snatch + 3 high hang power snatch before each set with no foot movement

minimized jumping today

Front Squat - oly shoes - 4 secs down, 2 sec up  - 20kg x5, 50kg x5, 67.5kg x5  (+2.5kg)

Starting to get harder now, so quicker eccentric

A) High bar squat - oly shoes - 5 secs down, 2 secs up  - 60kg x5,  80kg x5, 100kg x2, 107.5kg x1
A1) 2-3 sec down, controlled up - wider stance - 107.5kg x10 @ RPE 8  (+2.5kg)
A2) 107.5kg x10 @ RPE 9
A3) 5 secs down, 2 secs up - 107.5kg x3

B) Low bar squat - oly shoes - 3 sec down, controlled up  - 65kg x5, 80kg x5
2 sec down, controlled up - 107.5kg x10 @ RPE 7

High bar squat felt pretty hard today, stopped the sets when I was shaking on the way up.
Hip shift on these still a big problem :/
First main set, tested with a wider stance, felt harder.

Low bar squat felt very good today in the Reebok Legacy Lifter 2s, flexible front meant I could press my toes into the floor.
Could push better.




SSB reverse lunge - oly shoes, single arm supported - 2 sec down and controlled up
alternating legs - BW x12, 30kg x6
alternating legs - 57.5kg x18 @ RPE 8  (+2.5kg)

Romainian deadlift - Stiff legged deadlift off the floor on first rep, lowered to 1 inch off floor -  20kg x10, hook-gripped 60kg x10, 80kg x10,
straps 100kg 2x10 @ RPE 7/8

Supported Pistol Squats - BW x8 @ RPE 7
Will drop these as my right leg/ankle doesn't have the mobility to do these unlike my left side, even in oly shoes, thanks to landing on a BBall from a max effort jump a long time ago...

Squat with band around knees - 10 sec hold at 1/4 squat, half and parallel, then slow up + 3 slow tempo reps -
IronEdge XXheavy+medium band  x 3 sets

« Last Edit: November 22, 2021, 09:00:31 am by CoolColJ »

CoolColJ

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Re: Reboot - get lean, get hops
« Reply #1029 on: November 20, 2021, 09:38:39 am »
0
Saturday 20th November 2021

Lots of sleep last night
No drained feeling - mostly due to stopping my squat sets when the heavy grinding and shaking reps start
Erectors moderately sore, but nothing else is too sore.

Right achilles insertion - big improvement, morning pain down a lot. Can take active dorsiflexion without pain.
Swelling at back of heel is mostly gone and doesn't hurt too much when pressed
Can walk with minor limp now.

----
Waking mobility work and upper body stretches

Calf raise ISOs - held at top - single leg 3x 1min


6 hours later


Calf raise ISOs - held at top - single leg 4x1 min
Wall sit ISO - 2 legs at 60 degrees 4x1 min
« Last Edit: November 20, 2021, 09:43:22 am by CoolColJ »

CoolColJ

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Re: Reboot - get lean, get hops
« Reply #1030 on: November 22, 2021, 08:58:38 am »
0
Sunday 21st November 2021

Lower body still feeling pretty sore
So another rest day.

Right achilles insertion - another big improvment, morning waking pain down to almost none.
Only aches when I walk now, and only when cold.

----
Waking mobility work and upper body stretches

Calf raise ISOs - held at top - single leg 4x 1min


6 hours later


Calf raise ISOs - held at top - single leg 4x1 min
Wall sit ISO - 2 legs at 60 degrees 4x1 min
« Last Edit: November 22, 2021, 09:32:28 am by CoolColJ »

CoolColJ

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Re: Reboot - get lean, get hops
« Reply #1031 on: November 22, 2021, 09:31:53 am »
0
Monday 22nd November 2021

Lower body still moderately sore

Achilles feeling better yet again

----
Waking mobility work and upper body stretches

pre workout - soft tissue work for upper body and some lower
TFL rectus femoris, and hip flexor stretch


Tendon health+rehab - Upper 2, day 4

10G beef gelatin + 1g vitamin C one hour before session

Bodyweight with shoes - 88kg

----
general mobility drills
40% ROM sissy squats x 30
Walking on sides of ankle, side to side ankle rocking drills
side leg raises x 20 each leg

BBall ball control and dribbling drills - 10 mins
mostly stationary stuff - to avoid aggravating the achilles

Band pull aparts - horizontal x 20, Diagonals, thumbs up -  Rogue light band x10 each axis
Side plank with leg abduction - against 20 inch bench - 3 x 30secs each side

----
rotating sets - 2-3 mins rest

A) Pull up/Chin up - Hang and 20 scap shrugs
Pull up - Dead hang/paused,  wider - BW x1, x2, +10kg weight vest  x2, x7 @ RPE 9.5 (+1 rep)
Chin up, shoulder width -  x10 @ RPE 10
Pull up, wider - 3 sec eccentric-  BW x6 @ RPE 8

nice moving up again

B) Dip - dip shrugs x 20, BW x10, +10kg weight vest  x5
Dip belt 47.5lbs x 12 @ RPE 9.5 (+2 reps)
3 sec eccentric - Weight vest 10kg x 9 @ RPE 9.5 (+1 rep)

alright, will move up to 31kg for main set next week



A) Single arm dumbbell row - supported - 3 sec down - 45lbs x10, 36kg x2, x9 @ RPE 8  (-1 RPE)
6 count down, 3 count up - 70lbs x8 @ RPE 9 (+1 rep)

B) Overhead press
B1) Military Press - barbell - 20kg x12, 40kg 3x3
thumbs on smooth - 42.5kg x10 @ RPE 8.5 (+2.5kg)
3 inches from smooth - 42.5kg x10 @ RPE 8

Trying different shoes on the 40kg 3x3.
Wider grip is definitely easier, lower RPE on second set, but shoulders feel less stable

B2) Dumbbell, palms facing, overhead press, arms in line with ears - 15lbs x10, 40lbs x8 @ RPE 9

----
A) Band pull aparts
High to low, palms up - Jump stretch light band x 30 @ RPE 7 (+3 reps)
Diagonals, alternating sides, thumbs up  - Jump stretch light band x 20 @ RPE 7

B) Sharapova band cuff/trap/serratus exercise
- light Rogue mini band - 2x 3 trips up/down wall
C) Scarecrow W external rotations - 7.5lb dumbbell x 15, x20 @ RPE8

Bar hangs - pull up grip 2x30secs, Chin grip x50, x45 secs


split squat ISO, rear leg straight, at 90 degrees - x 1 min - 30 secs actively pulling legs inwards, 30 secs pushing legs outwards

A1) Spanish squat ISO - at 80 degree knee angle, torso leaning back - 3x 30 secs
A2) SSB single leg 1/4 squat ISO - about 1/4 squat depth maxing out ankle ROM -  bw x30 secs, 10kg x30 secs, 30kg x30 secs

B) SSB single leg calf raise ISO - arm supported, held at top - 30 secs x  30kg, 50kg, 55kg, 57.5kg x60kg

Squats -
"+" = 30 secs rest
20kg Front Squat x5 + High bar squat x5 + Low bar squat x5
40kg  Front Squat x5 + High bar squat x5 + Low bar squat x5
40kg  Front Squat x3 + High bar squat x3 + Low bar squat x3

just trying out my oly shoes

--------
Stretch

CoolColJ

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Re: Reboot - get lean, get hops
« Reply #1032 on: November 23, 2021, 06:54:09 am »
0
Tuesday 23rd November 2021

Upper body is a bit sore as expected, but my posterior chain, is pretty sore too.
I think from supporting the single arm dumbbell rows.
That bent over position really loads up the glutes and upper hamstrings

Achilles feeling ok, slowly getting there

rest day today, did think about doing lower body day 1, but will do it tomorrow

----
Waking mobility work and upper body stretches


CoolColJ

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Re: Reboot - get lean, get hops
« Reply #1033 on: November 25, 2021, 09:14:04 am »
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Wednesday 24th November 2021

Upper body feel pretty hammered, going to stay further from failure for most of my sets...

Posterior chain still pretty sore, and my glute medius from those side plank with leg abduction ISO
First time doing more than 1 set on those...

Achilles insertion waking pain - left 2/10, right 4/10

Felt a bit crappy, plus whole body is so still so sore, so another rest day

----
Waking mobility work and upper body stretches

Calf raise ISOs - held at top - single leg 4x 30secs
Peterson step up ISO - both feet on floor, on 8 inch, pushing at 70% effort - 4x 30secs

6 hours later

Calf raise ISOs - held at top - single leg 4x30secs
Peterson step up ISO - both feet on floor, on 8 inch, pushing at 70% effort - 4x 30secs

CoolColJ

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Re: Reboot - get lean, get hops
« Reply #1034 on: November 25, 2021, 09:39:49 am »
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Thursday 25th November 2021

Posterior chain still sore, but I have to train today...

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Morning mobility work and upper body stretches

pre workout - soft tissue work for lower body and upper back
TFL rectus femoris, and hip flexor stretch

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general mobility drills
40% ROM sissy squats x 30
Walking on sides of ankle, side to side ankle rocking drills
side leg raises x 20 each leg


Tendon health+rehab - Day 1 Lower1
10G beef gelatin + 1g vitamin C one hour before session

Bodyweight in shoes = 88kg

Band pull aparts - horizontal x 20, Diagonals, thumbs up -  Rogue light band x10 each axis
broom handle behind the neck press, pushing backwards into shoulder dislocate stretch position x20 + Shoulder dislocates x few sets
split squat ISO, rear leg straight, at 90 degrees - x 1 min - 30 secs actively pulling legs inwards, 30 secs pushing legs outwards
Side plank with leg abduction - against 20 inch bench - x 30secs each side
Front plank x 30 secs
Spanish squat ISO - at 80 degree knee angle - 2x 30 secs
Single leg calf raise - BW x20
Wall tibialias raise - BW x20

Assisted Hip Airplane stretch - 6x10 secs, 2 at each hip angle


Alternating sets - 1 mins rest

A) KettleBell swing - 40lbs x 10 warmup, 3x12

B) SSB single leg calf raise - arm supported, 1cm elevated - 30 sec ISO at top x 30kg, 50kg, 50kg, 55kg, 55kg
1cm elevated in oly shoes, so about 50% ROM - controlled up, hold at top, 3 sec down - weight vest +dip belt 10kg x12, 15kg x12, 20kg x 10@ RPE 7

No pain on these

C) Wall Tibialis raise - in oly shoes (Legacy Lifter 2) - 3 sec eccentric - BW x5, 3x7 @RPE 8, x6 @RPE 9

Hardest of all the oly shoes here, due to the higher heel, 22mm/0.86 inch and the heel stick outs further behind the shoe.
So reps are way down



D) Squats -

Overhead squat - slow tempo 20kg x5, 30kg x5
1 power snatch + 3 high hang power snatch before each set

Front Squat - oly shoes - 5 secs down, 3 sec up  - 20kg x5, 50kg x5, 70kg x5  (+2.5kg)
1 power clean + 3 high hang power clean, with no foot movement before 50kg set

A) High bar squat - oly shoes - 4 secs down, 2 secs up  - 70kg x5,  90kg x5, x3
A1) 4 secs down, 2 secs up - 110kg x3
A2) 4 secs down, 1 secs up - 120kg x1
A3) 2-3 sec down, controlled up - 110kg x10 @ RPE 8.5  (+2.5kg)
A4) 2 secs down, controlled up - wider stance - 110kg x5 @RPE 8

B) Low bar squat - oly shoes - 3 sec down, controlled up  - 70kg x5, 90kg x4, x3
B1) 2 sec down, controlled up - 110kg x10 @ RPE 8
B2) 110kg x2

110kg felt pretty hard, so will stay here until it feels easier
Felt good in the Reebok legacy Lifter 2 - can feel the floor with toes due to flexible front.
Not so on Nike Romaleos 4 SE, so I will return them!



SSB reverse lunge - oly shoes, single arm supported - 2 sec down and controlled up
alternating legs - BW x12, 30kg x6, 50kg x6
alternating legs - 60kg x18 @ RPE 7  (+2.5kg)

Core felt smoked on these

Stiff legged deadlift -  20kg x10, hook-gripped 60kg x10, 80kg x10, clean deadlift + RDL 100kg x5
straps 110kg x8 @ RPE 8 (+10kg, -7 reps)

RDL set with 100kg felt good and much easier than before. Upper back feels much stronger now.
110kg main set didn't feel too heavy as well.

Side Lying Clam - hip straight, resisting the band eccentric, hold at top - IronEdge XXHeavy band x 12 each side, XXheavy+medium band 2x13 @ RPE 8

LU raises - slow/controlled - 2.5kg plates x 10
Jefferson curl - 10kgx10, 20kg x10 +30sec hold at bottom
« Last Edit: November 27, 2021, 12:12:23 pm by CoolColJ »