Author Topic: Reboot - get lean, get hops  (Read 146765 times)

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CoolColJ

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Re: Reboot - get lean, get hops
« Reply #1035 on: November 26, 2021, 09:45:55 am »
0
Friday 26th November 2021

Thankfully no drained feeling after yesterday, stopping squats before the shaking, grinding reps helps.
Moderate soreness in my quads, calves, hamstrings, glute medius/major and erectors.

Achilles insertion waking pain - left 1/10, right 3/10
Some inflamed feeling on right side, but kinda hard to tell as I have some DOMs in the area.
But may need to dial load down a bit next time.

----
Waking mobility work and upper body stretches

Calf raise ISOs - held between neutral and top - single leg 4x 40secs

Wall sit - at 60 degrees - 2x 40 secs
Single Leg sissy squat ISO - at 60 degrees - opposite leg, lightly on floor 2x 40secs
full bodyweight 3x 40secs



CoolColJ

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Re: Reboot - get lean, get hops
« Reply #1036 on: November 26, 2021, 11:43:34 am »
0
I'm glad I got the Reebok Legacy Lifter 2 in the black/blue/yellow/pink colour way that I was able to get, for under 40% price.
It looks better on me than I was expecting based on pictures from Reebok and other people wearing it on the net
Lucky I returned the black/marble pattern one, army green and the black/white ones at full price....

Definitely not your traditional oly shoe look :)








« Last Edit: November 26, 2021, 11:46:59 am by CoolColJ »

CoolColJ

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Re: Reboot - get lean, get hops
« Reply #1037 on: November 27, 2021, 12:15:46 pm »
0
Saturday 27th November 2021

Posterior chain still sore, but I still felt decent and with good energy so I did squats today

----
Waking mobility work and upper body stretches

----
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 - 15 mins
mostly stationary stuff


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

Bodyweight with shoes - 88.5kg

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



rotating sets - 2-3 mins rest

A) Bench - grip 2.5 inches from smooth area - 20kg x15, 40kg x10, 60kg x8, 70kgx5
1) 80kg x10 @ RPE 9 (-1 RPE)
2) 85kg x 5 @ RPE 8.5
3) 3 sec eccentric - 75kg x 6 @ RPE 9 (+5kg -4 reps)
4) 6 secs down, 2 secs up - 60kg x9 @ RPE 9 (+5kg -2 reps)

10 days since I last benched, and strength is still up
Only a moderate strain on 80kg x10 compared to the 2-3 sec grind at the top last week, so probably could have grinded out a 11th rep this week.
So e1RM is now at 110kg
Will go up to 85kg on first set next week.

Stretched upper traps and levator scapulae before main sets, helped get rid of the pain I feel on the left side when I unrack the bar
Switched to a bulldog grip on bench today. Takes a lot of pressure off your wrists, as they are straighter and inline with the forearms.
Will come in handy as the weights get to 100kg and above.

B) High angle rows - 20kg x12, 40kg x10, 60kg x10, 70kg x5
deadlifted off the floor -
77.5kg x10@ RPE 7 (+2.5kg, -2 reps at lower RPE )
80kg x9 @ RPE 8  (+5kg, -4 reps at lower RPE )
80kg x8 @ RPE 8

Almost at bodyweight for reps now.
Bodyweight pullups should get a lot easier once I'm there and past it.



A) Push ups
deficit - on dumbbell handles - feet elevated 20 inches - BW x 15 @ RPE 7 (-5 reps)
Close grip triangle pushup - BW x 15 @ RPE 7 (+1 rep)

C) Inverted row - using bench press height bar, feet on 20 inch bench, bench press grip width - BW x10 reps @ RPE 8

B) Dumbbell curl - 15lbs x12, 25lbs x8, 30lbs 2x8 @ RPE 7



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
Spanish squat ISO - at 80 degree knee angle - 2x 30 secs

A) SSB Single leg calf raise- ISO held at top - 40secs x 30kg, 40kg, 40kg, 40kg
1cm elevated in oly shoes, so about 50% ROM - controlled up, 3 sec down - 15kg x12, 30kg 2x12@ RPE 7

B) Ivanko super gripper - 92lbs x10
left hand - 101lbs 4x8 @RPE 8
right hand- 101lbs 4x8 @ RPE 7

----
Elbows out row + external rotation + press - chest supported at 45 degrees  - 2.5lbs x20 @ RPE 7
Sharapova band cuff/trap/serratus exercise - light Rogue mind band - 2x 3 trips up/down wall
Scarecrow W external rotations - leaning forward - 7.5lbs x19, x21 @ RPE 8
LU raises - controlled - 1.25kg plate x10, 2.5kg x12, x11 @ RPE 7

Band pull aparts
High to low, palms up - Jump stretch light band x 25 @ RPE 7
Diagonals, alternating sides - Jump stretch light band x 22 @ RPE 7

D) Squats -
SSB squat - slow tempo 30kg 2x10

A) High bar squat - oly shoes - 4 secs down, 2 secs up  - 20kg x5, 40kg x5,  60kg x5, 80kg x5, 100kg x3
A1) 2-3 sec down, controlled up - 110kg x6 @ RPE 7
A2) 2-3 secs down, controlled up - wider stance - 110kg x6 @RPE 7
A3) 2-3 secs down, controlled up - 100kg x 11 @ RPE 8

B) Low bar squat - oly shoes - 3 sec down, controlled up  - 20kg x5, 40kg x5,  60kg x5, 80kg x5, 100kg x3
B1) 2 sec down, controlled up - 110kg x6 @ RPE 7
B3) 100kg x9 @ RPE 9

Felt decent, but weaker than 2 days ago I think, and still battling hip shift issues.
Tried to keep a buffer on all sets
« Last Edit: November 27, 2021, 05:34:15 pm by CoolColJ »

CoolColJ

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Re: Reboot - get lean, get hops
« Reply #1038 on: November 28, 2021, 08:31:59 am »
0
Sunday 28th November 2021

Fatloss cycle 3 - Week 16

Height - 5'8.5"
weighed - 86kg(-0.3kg), 189.6lbs

waist = 34.5 inches (+3/8)
hip =  41  inches  (+0.25)
upper thigh = 26.5 inches
Right calf = 15 5/8
Neck = 15.5 (-1/8)
Wrist = 6.5

Tanita scale bodyfat% = 23.2% (+0.6)

Total loss so far - weight 1.5kg Waist  3 inches Tanita BF% 0.8%

Skipped a couple weeks of this, back into it a little this week, but still eating a lot more compared to before


----

No stale or drained feeling this morning. Despite doing whole body yesterday with bench and squats
Staying further away from failure cuts way down on the fatigue,e specially on squats.

Moderate soreness all over, but my glutes are pretty hammered

Achilles insertion waking pain - left 0/10, right 2/10

Pain way down, so loading and stuff I did yesterday for it worked well.
While the left side had no waking, walking pain there is still an ache when I press against the inner part of the heel there
Once the right side is down to where the left side felt like last week I will start to get back into full ROM calf raises, seated calf raises and more movement

----
Waking mobility work and upper body stretches

Wall sit - at 80 degrees - 4x 40-60secs

CoolColJ

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Re: Reboot - get lean, get hops
« Reply #1039 on: November 29, 2021, 01:27:54 pm »
0
Monday 29th November 2021

Lower body still sore from last session, glutes especially, but I felt decent overall.
Erectors, right side especially felt hammered

----
Morning mobility work and upper body stretches

pre workout - soft tissue work for lower body
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 = 88.3kg

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 80 degree knee angle - 2x 30 secs
Single leg calf raise - BW x20 - on floor


Alternating sets - 1 mins rest

A) KettleBell swing - 40lbs x10 warmup 50% effort, 40lbs 3x10

B) SSB Single leg calf raise - ISO held at top - 30secs x 30kg, 40kg, 40kg, 40kg
1cm elevated in oly shoes, so about 50% ROM - 3 sec up, 1 sec hold, 3 sec down - 30kg x15@ RPE 8

C) Wall Tibialis raise - BW x20, in oly shoes, 3 sec eccentric - BW  2x7 @RPE 8

had planned to do more sets but I keep forgetting to do them...

D) Knee over toes calf raise - top half only, controlled - BW 3x20



E) Squats -

Overhead squat - slow tempo 20kg x5, 30kg x5
snatch high pull x3 + 3 high hang power snatch before 20kg set
1 power snatch + 3 high hang power snatch before 30kg  set

Front Squat - oly shoes - 4 secs down, 2 sec up  - 20kg x5, 52.5kg x5, 72.5kg x5  (+2.5kg)
1 power clean + 3 high hang power clean before 20kg and 52.5kg sets


A) High bar squat - oly shoes - 4 secs down, 2 secs up  - 20kg x5, 40kg x5,  60kg x5, 82.5kg x5, 100kg x3, 110kg x1, 120kg x1
A1) 2-3 sec down, controlled up - 110kg x6 @ RPE 7
A2) 2-3 secs down, controlled up - 110kg x6 @RPE 7
A3) 2-3 secs down, controlled up - 100kg x 11 @ RPE 7

B) Low bar squat - oly shoes - 3 sec down, controlled up  - 20kg x5, 40kg x5,  60kg x5, 82.5kg x5, 100kg x3
B1) 2 sec down, controlled up - 110kg x6 @ RPE 6.5
B3) 100kg x11 @ RPE 7

Same weight, sets and reps as last session 2 days ago, but it felt a little easier this time.
See what happens next session after a few days rest



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 x16 @ RPE 8 

3/10 pain from left patella/quad tendon on the first few reps of 50kg and 60kg sets

Romanian deadlift - Stiff legged deadlift off the floor on first rep, lowered to 1 inch off floor -  20kg x10, hook-gripped 60kg x10, 80kg x10,
1) straps 100kg x11 @ RPE 8 (+1 rep)
2) 105kg x 10 @ RPE 8 (+5kg)

Monster band lateral lunge - alternating 3 reps each direction, resisting the band eccentric - IronEdge XXHeavy band x 18, XXheavy+medium band 3x18 @ RPE 7


CoolColJ

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Re: Reboot - get lean, get hops
« Reply #1040 on: November 30, 2021, 12:07:40 pm »
0
Tuesday 30th November 2021

Moderate soreness in lower body.
Right side of lower back is pretty hammered in a bad way... a bit uncomfortable bending over.
Not erectors feels deeper inside

Left quad tendon a little achey

Achilles insertion waking pain - left 0/10, right 2/10

A little better than yesterday so getting there, but still aches when walking with the tendon cold.
Glad the extra knee over toes calf raises I added didn't make things worse. I did restrict the ROM to only the top half though, so as not to stretch the achilles.

----
Waking mobility work and upper body stretches

Wall sit ISO - at 80 degrees 2x1 min
single leg 2x 45 secs
Sissy squat ISO - at 60-80 degree knee angle - 2 legs x 45secs
Single leg - 2 x 30 secs

6 hours later

Wall sit ISO - at 80 degrees 2x1 min
Sissy squat ISO - at 60-80 degree knee angle - 4x 45secs

CoolColJ

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Re: Reboot - get lean, get hops
« Reply #1041 on: December 01, 2021, 10:29:58 am »
+1
Wednesday 1st December 2021

Lower back feeling better, so it appears to be muscular

Decided to rest up today in any case

----
Waking mobility work and upper body stretches

Calf raise ISO - single leg at top - 4x 1min
Knee over toes calf raise ISO - single leg, at top - 3 x 50 secs
loads the patella/tendon quite a bit as well

Sissy squat ISO - at 60 degree knee angle - 3x 45secs

CoolColJ

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Re: Reboot - get lean, get hops
« Reply #1042 on: December 02, 2021, 12:21:00 pm »
0
Thursday 2nd December 2021

Posterior chain feels achey from the stuff I did yesterday....
Lower back much better

Right achilles feeling slightly worse - could be due to the knee over toes calf raise holds
doing them again today and will see how things go

----
Waking mobility work

pre workout - soft tissue work for upper body and feet, brief
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 - 88.2kg

----
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
Stationary stuff - to avoid aggravating the achilles

Band pull aparts - horizontal x 20, Diagonals, thumbs up -  Rogue light band x10 each axis
split squat ISO, rear leg straight, at 90 degrees - x 1 min - 30 secs actively pulling legs inwards, 30 secs pushing legs outwards

----
rotating sets - 1 mins rest

A) SSB single leg calf raise ISO - arm supported, held at top - 45 secs x  30kg, 40kg x 3 sets

B) Side plank with leg abduction - against 20 inch bench - x 30secs each side
on 8 inch step x 30 secs
on 5 inch step x 30 secs

C1) Knee over toes calf raise ISO - single leg, at top - 3 x 45 secs
C2) Wall sit- at 80-90 degrees - 2x 45 secs

D1) Pull up/Chin up - Hang and 20 scap shrugs, feet assisted BW x 10
Pull up - Dead hang/paused,  wider - BW x3, +10kg weight vest  x3, x6 @ RPE 9
Chin up, shoulder width -  2x8 @ RPE 8/9
Pull up, wider - 3 sec eccentric-  BW x6 @ RPE 8.5

D2) Dip - dip shrugs x 20, BW x10, +37.5lbs x5
Dip belt 67.5lbs x 9 @ RPE 9 (+20lbs -3 reps)
3 sec eccentric - Weight vest 10kg x 10 @ RPE 9 (+1 rep)



A) Single arm dumbbell row - supported - controlled down - 45lbs x10, 36kg x3, x10 @ RPE 8  (+1 REP)
6 count down, 3 count up - 36kg x6 @ RPE 9 

B) Overhead press
B1) Military Press - barbell - 20kg x10, 30kg x3
3 inches from smooth - 35kg x15 @ RPE 9 (misload!)
45kg x8 @ RPE 9  (+2.5kg -2 reps)

thumbs on smooth - 45kg x6 @ RPE 8.5 (+2.5kg -4 reps)

Switched to bulldog grip today, felt good.

B2) Dumbbell, palms facing, overhead press, arms in line with ears - 15lbs x10, 35lbs x11 @RPE 8

----
A) Sharapova band cuff/trap/serratus exercise - light Rogue mini band - 3x 3 trips up/down wall @ RPE7/8/9
B) Band pull aparts
High to low, palms up - Jump stretch light band x 30 @ RPE 7
Diagonals, alternating sides, thumbs up  - Jump stretch light band x 20 @ RPE 7

Bar hangs - pull up grip 2x30secs, Chin grip x30, x15 secs


----
stretch

CoolColJ

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Re: Reboot - get lean, get hops
« Reply #1043 on: December 03, 2021, 12:22:38 pm »
0
Friday 3rd December 2021

Not too much upper body soreness, dialing back the RPE is helping
Lower back almost back to normal.

Both achilles insertions feel worse from the knee over toes calf raise holds, so scratch that...

----
Waking mobility work and upper body stretches

Calf raise ISO - two legs at top x 1 min
 single leg at top - 2x 1min, 2x 1.5 mins

Wall sit ISO - at 60-80 degrees x 1 min, 2x 1.5 mins
Sissy squat ISO - at 60 degree knee angle - 2x 1min

CoolColJ

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Re: Reboot - get lean, get hops
« Reply #1044 on: December 04, 2021, 12:24:47 pm »
0
Saturday 4th November 2021

Lower body still achey... glutes sore from the lateral plank ISOs I did last session
Lower back still some aches, feels like a muscle that runs down the right side of the body, maybe the iliocostalis or internal oblique
So dropped kettlebell swings today... plus I don't really enjoy doing them....

left Achilles insertion better, right still sore

----
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

----
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 = 88.2kg

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) SSB single leg calf raise - arm supported, 1cm elevated - 30 sec ISO at top x 30kg, 35kg, 40kg, 45kg
On floor in oly shoes, so about 40% ROM - controlled up, hold at top, 3 sec down - 30kg x12

B) Wall Tibialis raise - in oly shoes (Legacy Lifter 2) - 3 sec eccentric - BW 4x5 @RPE 8

C) Squats -

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

Front Squat - oly shoes - 5 secs down, 3 sec up  - 20kg x5, 30kg x4, 60kg, x4, 77.5kg x3  (+2.5kg)
80kg x1
1 power clean + 3 high hang power clean, with no foot movement before 20 and 30kg sets

A) High bar squat - oly shoes - 4 secs down, 2 secs up  - 30kg x5, 60kg x5, 80kg x5, 100kg x3, 110kg x2, 120kg x1
A1) 2-3 sec down, controlled up - 112.5kg x10 @ RPE 8.5  (+2.5kg)
A2) 2-3 secs down, controlled up - 112.5kg x4 @RPE 7
A3) 2-3 secs down, controlled up - 112.5kg x4 @RPE 7
A4) 2 secs down, controlled up - 100kg x10 @RPE 8

B) Low bar squat - oly shoes - 3 sec down, controlled up  - 30kg x5, 60kg x5, 80kg x5, 100kg x2
B1) 2 sec down, controlled up - 112.5kg x4 @ RPE 6
B2) 100kg x 5 @ RPE 5

right lower back muscle twinge on the last rep of 80kg low bar warmup, but no problems on other sets
Inching towards my 140kg x 10 goal



SSB reverse lunge - oly shoes, single arm supported - 2 sec down and controlled up
alternating legs - BW x12, 30kg x10, 50kg x6
alternating legs - 62.5kg x14 @ RPE 7  (+2.5kg)

Left knee tendons still aching on first few reps of the heavier sets
Too much tendon stretch and compression, so will change things up.

Stiff legged deadlift -  20kg x10, hook-gripped 60kg x10, 80kg x10, clean deadlift + RDL 100kg x5
straps 110kg x9 @ RPE 8 (+1 rep)

Side Lying Clam - hip straight, resisting the band eccentric, hold at top - IronEdge XXHeavy band x 10 each side, XXheavy+medium band x8, x8, x9 @ RPE 7

CoolColJ

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Re: Reboot - get lean, get hops
« Reply #1045 on: December 05, 2021, 12:28:40 pm »
0
Sunday 5th December 2021

Light to moderate soreness on whole body, but posterior chain is a bit hammered.
Lower back is beat up, but not as a bad as last lower body session

Read some more Keith Barr tendon stuff, looks like I will need to get my calf work more towards stretch range when I am able to
Quote
Tendons need tension to adapt and cartilage need compression.
Use Long isometrics to induce stress relaxation of tendons
Use low jerk isometrics to develop force over about a two second period where you’re slowly raising force
There is a place for fast and slow training in the programme

----
Waking mobility work and upper body stretches

Calf raise ISO -
single leg - on floor, just above - 3x30secs
on stairs -  at neutral 2x30secs

Sissy squat ISO - single leg at 45-60 degree knee angle - 5x 30 secs

CoolColJ

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Re: Reboot - get lean, get hops
« Reply #1046 on: December 05, 2021, 07:49:57 pm »
+1
Got a pair of these heading my way... an impulse purchase... not sure if I will keep em yet...
Basically a less white version of the Romaleos 4 SE I returned :)
Although this Romaleos 4 AMP is also a limited special edition.
In a smaller size, hoping this will reduce the heel slip and make the toe box feel more responsive and less numb



« Last Edit: December 06, 2021, 04:04:17 am by CoolColJ »

CoolColJ

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Re: Reboot - get lean, get hops
« Reply #1047 on: December 06, 2021, 10:18:59 am »
0
Monday 6th December 2021

Lower body and lower back still feeling hammered
Achilles insertion feel significantly better upon walking and when walking around cold.

Rested again today, as I am doing high angle barbell rows next session, so want my lower back and posterior chain in a better state
----
Waking mobility work and upper body stretches

Calf raise ISO -
single leg - on floor, just above - 1x30secs
on stairs -  at neutral 4x30secs

Sissy squat ISO - single leg at 45-60 degree knee angle - 4x 30 secs

Did the above in the morning, midday and evening - at least 6 hours apart

Noticeable improvement by evening in my tendons
« Last Edit: December 06, 2021, 10:20:39 am by CoolColJ »

CoolColJ

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Re: Reboot - get lean, get hops
« Reply #1048 on: December 07, 2021, 02:27:11 pm »
0
Tuesday 8th December 2021

Feel tight and achey all over
Posterior chain and hips still feel hammered

Felt weak today. Energy dropped halfway through the workout

----
Waking mobility work and upper body stretches

----
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

Calf raise ISO -
on step -  at neutral 4x30secs
Sissy squat/Peterson step up hybrid ISO - leg at 60-80 degree knee angle, 3 inch step pushing down at 70% effort - 4x 30 secs

BBall ball control and dribbling drills - 12 mins
stationary stuff


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

Bodyweight with shoes - 88.5kg

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



rotating sets - 2-3 mins rest

A) Single Leg glute bridge - hold at top - 3x10

Not anywhere close to failure. Just trying to get that left glute to fire, which I think is causing my squat hip shift issues.
Certainly feels more hamstring dominant when doing these compared to the right

B) Side plank with leg abduction - against 20 inch bench  3x 30secs each side

C) Bench - grip 2.5 inches from smooth area - 20kg x15, 40kg x10, 60kg x8, 70kgx5, 80kg x3
1) 85kg x7 @ RPE 8.5
3) 3 sec eccentric - 75kg x 8 @ RPE 9 (+2 reps)
4) 6 secs down, 2 secs up - 60kg x8 @ RPE 9 (-1 rep)

11 days since I last benched, feels a bit weaker.
None of sets felt "comfortable" like previous sessions

D) High angle rows - 20kg x12, 40kg x10, 60kg x10, 70kg x5
deadlifted off the floor -
80kg x10@ RPE 8 (+2 reps )
80kg x10 @ RPE 9
80kg x8 @ RPE 8

Did something right leg inner thigh/hip area last session, because deadlifting up the weight before each set felt uncomfortable there
Probably related to the right lower back thing



A) Push ups
deficit - on dumbbell handles - feet elevated 20 inches - BW x 18 @ RPE 8 (+3 reps)
Close grip triangle pushup - BW x 15 @ RPE 7

C) Inverted row - using bench press height bar, feet on 20 inch bench, bench press grip width - BW x12 reps @ RPE 8 (+2 reps)
feet on floor - BW x15 @ RPE 8

B) Dumbbell curl - 15lbs x12, 25lbs 2x10 @ RPE 7
decided not to go up to 30lbs, biceps too tired by now



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

Sharapova band cuff/trap/serratus exercise - light Rogue mind band - 3x 3 trips up/down wall
LU raises - controlled - 1.25kg plate x10, 2.5kg 2x13 @ RPE 7

Band pull aparts
High to low, palms up - Jump stretch light band 2x15 @ RPE 7

----
stretch



6 hours later

Calf raise ISO -
single leg - on floor, just above - 1x30secs
on stairs -  at neutral 3x30secs

Sissy squat ISO - single leg at 45-60 degree knee angle - 4x 30 secs

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Re: Reboot - get lean, get hops
« Reply #1049 on: December 07, 2021, 07:11:48 pm »
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right lower back muscle twinge on the last rep of 80kg low bar
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Just trying to get that left glute to fire, which I think is causing my squat hip shift issues.

Dude I have this same exact combo. Left outer glutes refuse to turn on as much as the right sometimes (particularly in squat) and the right lower back has these weird twitches on heavier sets, but sometimes even working up squat sets. Actually trying to manually turn on the left glute and make the left leg identical to the right leg in the squat has exacerbated that back twitch which I think is the QL.

For me, I think , trying to fix my left leg glute activation causes instability in the hips due to flexibility issues somewhere in the left leg up or down the chain (my guess is the groin or ext/int femur rotators) and the back having to compensate in order to keep good form and that's what causes the back twinge since the back is supposed to be entirely stable, not moving to compensate. I squat barefoot that might need additional ankle flexibility. I don't actually have a good massage tool to be able to target all the groin muscles, although i'm sure i could come up with something. Just all speculation though.