Monday 21st February 2022Erectors still feeling a bit sore...
3 days before my 51st birthday
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Morning mobility work and upper body stretches
Finger tip ISO - combo lat pec stretch - 3x 40 secs
soft tissue for lower body
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Tendon health+rehab - Day 3 Lower 210G beef gelatin + 1g vitamin C one hour before session
Bodyweight in shoes = 90.7kg
general mobility drills
BBall ball control and dribbling drills - 10 mins
kept it short and mostly stationary stuff, 75% of it wrapping and moving the ball around my body instead of dribbling
split squat ISO, rear leg straight, on balls of feet, at 80 degrees knee angle - x 35 secs
Front plank x 35 secs
glute bridge hold x 35secs
Side plank- x35secs each side - mild shake, getting easier
rotating sets - 1 mins rest
A) Leg extension ISO, single leg - 10 sec Concentric, 30 sec hold at 60 degrees, slow eccentric - 10kg, 15kg, 20kg , 22.5kg, 25kg
no pain on left patella tendon on any set, on concentric, first time it's been like this since starting these
B)Calf Raise eccentric - single leg - 1 cm elevated in oly shoes, 6 sec hold at top, 6 sec eccentric - BW x6, dip belt+10kg 3x6
felt decent, and no pain, so will go up 2.5kg next time
C) lateral leg drive against wall ISO - glute medius - at 70% effort - 3 x30secs
Alternating sets - 2 mins rest
A1) Single leg, split stance, Tibialis raise - in oly shoes (Romaleos 2) - free standing warmup BW x10
BW x10, x10 @ RPE 8
Trying this variant I thought up out, doing it like this allows you to make it easier as needed, by using your arms, hence same reps and RPE on both sets
A2) SSB tibialis raise - in oly shoes, Romaleos 2 - 30kg x8, x12 @ RPE 8
B) Leg Curls - end of unit elevated 5 inches - 10kg x10, 20kg x10
30kg x10 @RPE 6
35kg x10 @RPE 7
37.5kg x6 @RPE 7
C1) Bulgarian split squat - 3 secs down and up - BW x10, single arm dumbbell held on working leg side - 15kg x10
SSB - arms supported - 30kg x10 @ RPE 5
C2) SSB reverse lunge - arms supported, oly shoes, down to 80 degrees - 35kg x10 @ RPE5
D)High angle barbell row - 20kg x15, 40kg x19, 50kg x22 @ RPE 7
PR!! +5kg, +2 repsI'm pushing these single 20 repper sets again, they seemed to improve my gains. And you recover fast from them.
Doing them inbetween my main session for each exercise - helps stops things from regressing and keeps the groove greased
Bench press - shoulder width, thumbs on smooth - 20kg x15, 40kg x10, 60kg x20 @ RPE 8
PR!! +3repsWasn't expecting to hit 20 reps on 60kg this easily, since the last time I repped it out I hit 17 reps, but with a wider grip.
Rep calculator says my max is 125kg and I should be able to do 100kg x8....
Which if true is a huge jump from the 100kg x2 (maybe 3 when fresh) I did last session, 8 days ago.
Maybe going heavy last session and the ISO pushups yesterday did something
But high reps tend to be not that accurate, so will find out soon enough.
3 position reverse raise - lying face down, arms out to side, arms against body palms down, palms up
2.5kg plate x 15 reps each position
Dumbbell Curl - 15lbs x10, 20lbs x22 @ RPE 8
PR!! +2.5lbs +2 reps----
stretch
