Thursday 15th July 2021
COVID lockdown has been extended another 2 weeks here - putting it to good use healing up
Achilles tendon insertions feel better, so the drop in Calf raise ISO load was a positive move.
Added in more things today as my quad/patella and right glute medius tendons have improved enough
Most things felt easier, more stable today - so body is adapting
Bodyweight has dropped down to 87.7kg already this morning, just by the change in diet structure.
feel more energetic as well.
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morning mobility work
upper body stretches
soft tissue work for whole body
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Tendon health - rehab - fasted
Bodyweight with shoes - 89kg
Dribbling and ball control drills, plus jump shots and hook shots against the wall, alternating arms, with a small hop x 15 mins
Glute bridge x 45 secs
Plank - x 45 secs
Side plank with leg abduction ISO on 20 inch bench x 45 secs
rotating sets - 1.5 mins rest inbetween
A) SSB single leg calf raise - arm supported - Olys shoes, 0.5 inch elevated, 3 sec pause in the middle, top half of ROM only - 30kg x6, 50kg x6, 70kg x6
both sides back to back - 75kg 3x 45 sec ISO
B) Tib raise - SSB + oly shoes 30kg x6, 50kg x6, 70kg x6, 75kg 2x6 @ RPE8
wall tib raise, in oly shoes x8
C) SSB single leg bent knee calf raise - arm supported -Olys shoes, no elevation, 3 sec pause in the middle, top half of ROM only - 30kg x6, 50kg x6, 70kg x6
both sides back to back, no pause - 75kg 2x8
D1) standing hip push against strap around upper shins >80% effort - 2x 40 secs
D2) Lying side leg raise ISO, push against band around lower quads IronEdge XXHeavy+ heavy band >80% effort - 2x 40secs
D3) lateral monster band lunge - resisting bands IronEdge XXheavy band around lower quads, alternating 2 reps each direction - 2x12
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split squat ISO, rear leg straight at 90 degrees - x 70 secs
Spanish squat ISO x45 secs
A1) Single leg Extension ISO - both sides back to back - push against strap, 90 degree leg angle >80% effort - 2 x 40secs
A2) Wall sit ISO - 80 degree leg angle, push into floor >80% effort - 2 x 40secs
A3) Single leg squat - down to 20 inch bench - BW 2x10
A4) Squats - controlled down explode up
SSB - 30kg x5, 55kg x 5, 55kg x6
Front Squat - 20kg x5, 45kg x5
High bar squat - 20kg x6, 45kg x6
Going up 5kg each session
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- did these in between the above - controlled and fairly comfortable sets @ RPE 6-8
Band pull apart complex - 20 secs rest between- high to low, palms up + diagonals alternating sides - JumpStretch light band x10 + 6/6
pushup - on floor x 8, feet elevated 20 inches, deficit - hands on Powerblock dumbbell handles - 2x10
Pullups, shoulder touching bar handles - Hang and 20 scap shrugs to warmup, semi inverted row on SSB x 8
Dead hang/paused - parallel grip, shoulder width - BW x 1, x1, 3x3
regular grip. wider - BW 2x3
High angle rows - 20kg x12, 40kg x8, 60kg 2x8
Split leg RDL - 20kg x 10, 40kg x6, 60kg 2x6
SSB Good Morning - 30kg x 8, 50kg x6
Dumbbell curl - 10lbs x10, 25lbs 2x8,
Dumbbell palms facing overheard press, arms in line with ears - 5lbs x10, 10lbs x10, 20lbs x10, 25lbs x12, x10
W external rotations into press - bent forward at 45 degrees 5lbs x10, 7.5lbs 2x6
Ivanko super gripper - 64lbs x8, 92lbs 3x6
B) Glute bridge, slider leg curl - BW x6 eccentrics + 3 rep
BW x8
Jefferson curl - hold at bottom of each rep - 20kg barbell x 15
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35 min walk
stretch
