Tuesday 1st February 2022
Still a bit sore all over....! But it's time to train again
Big improvement in my Right achilles insertion - minimal pain upon waking walk.
I took a gamble on the stuff I did yesterday and it paid off.
The only time my achilles aches is when walking cold, or after sitting for a while, and walking downstairs, when the foot rolls off the step.
So I figured it has to do with the soleus part of the achilles
Achilles rehab had plateaued for a bit , good to finally get the ball rolling again
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Waking mobility work and upper body stretches
soft tissue work for whole body - brief
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 - 5 mins
rotating sets - 2-3 mins rest
flipped things around and did upper body first, ehhh didn't like it
A) Bench - grip 2.5 inches from smooth area - 20kg x15, 40kg x10, 60kg x5, x5, 75kgx3
85kg x8 @ RPE 9.5
14 inch grip, thumbs on smooth - 80kg 2x6 @ RPE 8/8.5
1.5 inch from smooth - 4 sec down, paused - 60kg x8 @ RPE 8
Damn, bench plateaued! Also felt like poop today, unstable.
The closer grip sets felt much better.
LOL my row is actually stronger now...
B) High angle rows - 20kg x15, 40kg x10, 60kg x8, 75kg x5
deadlifted off the floor to start -
straps - 82.5kg x8 @ RPE 7 (+2.5kg, -2 reps)
straps - 82.5kg x8 @ RPE 7
straps - 82.5kg x8 @ RPE 8
70kg x10 @ RPE 7
felt my rear delts work well on that last lighter set
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,
lifting with working leg to strap - 30secs x 30kg x3 sets
B) Soleus ISO, single leg bent knee, push into pad against wall - @70% effort - 30secs x 3 sets
C) lateral leg drive against wall ISO - glute medius - at 70% effort - 3 x30secs
D) SSB Calf raise, single leg - 1 sec up, 10 sec hold, 6secs down - on floor - BW x5, +30kg x3, 40kg 2x4 @ RPE 7
A) Single leg Hip Thrust - hold at top - BW x10, 35lb dumbbell on hip x10 @ RPE 7 (+5lbs)
I hate this exercise so only 1 set today, might drop it...
B) Dumbbell curl - 15lbs x10, 27.5lbs 2x10 @ RPE 8/8.5
C) Wall Tibialis raise - in oly shoes (Romaleos 2) - free standing warmup BW x10
BW x10, x10, x10 @ RPE 7/8/8
D) Bulgarian split squat - 3 secs down and up - BW x10, single arm dumbbell held on working leg side - 37.5lbs x10
SSB - single arm supported - 30kg 2x10 @ RPE 6
E) Dumbbell, overhead press, arms in line with ears - rotating grip - 15lbs x12, 27.5lbs 2x15 @RPE 6/8 (+3reps)
F) Ivanko super gripper - 70lbs x10, 85lbs x 17 @ RPE 10 left, 7 right (+2 reps)
102lbs x1 +10 sec max effort ISO hold x 4 sets
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A) Sharapova band cuff/trap/serratus exercise - light Rogue mini band - 3x25 @ RPE 7
B) Squats - 1 min rest between each
High bar squat: 20kg x10, 40kg x6,
60kg x8, x8, x7, x6, x6
Low bar squat: 20kg x5, 40kg x5, 60kg x6, x6
C) Leg Curls - 10kg x10, 20kg x10, 30kg 2x10 @ RPE 7/8 (+5kg)
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late at night, skipped stretching
