Monday 18th October 2021A little tried and beat up from yesterday
Right Achilles a bit sore again...
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Waking mobility work and upper body stretches
Soft tissue work for selected areas
Tendon health+rehab - fasted - day 1Band pull aparts - horzontal x 20, Diagonals, palms facing down - Rogue light band x10 each axis
prone cuban press into behind the neck press combo - broom x 10
broom handle behind the neck press, pushing backwards into shoulder dislocate stretch position x20 + Shoulder dislocates x 20
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 wall - x 30secs each side
Front plank x 30 secs
Spanish squat ISO - at 60 degree knee angle, torso leaning back - 2x 30 secs
rotating sets - 1 mins rest
A) Calf raise - in oly shoes - controlled up, hold at top, 3 sec down - single leg BW x20,
single leg - 3 sec up, hold at top, 3 sec down, to neutral only on 6 inch Step - 10kg dip belt x15, 20kg x15, dip belt + weight vest 30kg 2x12
Decided not to use an SSB to save my upper back for squats.
B)Wall Tibialis raise - in oly shoes - 3 sec eccentric - BW 2x11, x9 @ RPE 9 (
+1 rep)
C1) Bent knee soleus calf raise - single leg - arm supported - no elevation, in oly shoes - controlled up, hold at top, 3 sec down - BW x20,
C2) SSB Seated calf raise - single leg - SSB resting on safety bars, 1 inch elevated in oly shoes - controlled up, hold at top, 3 sec down, unloaded/paused with shoe on floor
30kg x15, 50kg x15, 70kg x15, 80kg 2x12
I previously tried seated calf raises using a regular bar with a squat pad, but it still hurt my quads with >60kg.
Saw on the net about using an SSB to do it instead, and it works really well.
Doing it one leg at a time means one side of the bar is resting and pivoting on the safety arms, but since the working leg is just off centre, the lever arm effect seems to magnify the weight on the lifted side of the bar, like a landmine, when you hold it closer to the pivot point
It just feels harder than lifting the same load using both legs, despite only using half of the weight on the bar.
D) Squats - 6 sec down, 2 sec up - BW x 5
Overhead squat - slow tempo 20kg x5, x5 - second set trying out my new Nike Romaleos 4 SE shoes
Front Squat - oly shoes - 5 secs down, 3 sec up - 20kg x5, 30kg x5, 40kg x5 (+2.5kg on top set)
5 high hang power cleans before each set - with no foot movement
A) High bar squat - oly shoes - 6 secs down, 2 sec up - 40kg x5, 60kg x5, 75kg 2x5
3 sec down, controlled up - 75kg x20 @ RPE 8 (+2.5kg)
B) Low bar squat - oly shoes - 5 sec down, 3 sec up - 40kg x5, 60kg x5, 75kg x5
3 sec down, controlled up - 75kg x15 @ RPE 7
So I tried my new Nike Romaleos 4 SE shoes. Size 9.5 was tad tight in the toes, size 10 ok.
They feel damn rock solid and stable, but a bit stiff and boot like, even if they don't look it.
I think the Rebook Legacy Lifter 2 still feels better in terms of being more flexible and athletic feeling.
But still rock solid and stable, just not as good lateral stability wise, as the Nikes are wider in the sole base, with the angled wings.
As a pure squat shoe, and if I was squatting big then the Nikes are probably better as they are so stiff and laterally stable
Will compare again when my discounted Reeboks arrive this week, but I am kinda leaning towards the Reeboks based on my memory of using them last week.
Sigh, these Nikes do look nice, and I got them discounted and Nike are sold out for good, and so will never be able to get them again.
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SSB reverse lunge - oly shoes, single arm supported - 2 min rest between sides - 2 sec down and controlled up
BW x6, 30kg x3, 40kg x15 @ RPE 7 (+2.5kg)
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A) Stiff legged deadlift - 20kg x10, hook-gripped 60kg x10, 80kg x12,
straps 90kg x12, x11 @ RPE 8
B2) Bench - shoulder width grip - 20kg x12, 40kg x10, 60kg x6,
70kg x12 @ RPE 10 (
+1 rep)
3 sec eccentric - 70kg x 7 @ RPE 9.5 (+1 rep)
6 count down, 3 count up - 52.5kg x9 @ RPE 9.5 (+2.5kg, -1 rep)
Alright progress. 11th rep went from a grind last week to much faster. Now the 12th rep was a grind, quite slow in top third, so triceps is the weak link.
Rep max calc says my e1RM is at 100kg
Will move first set to 75kg next week, and keep the other sets the same, but try and add more reps
C) High angle rows - 20kg x12, 60kg x5, 70kg 3x9 @ RPE 9 (
+1 rep )
Doh... was supposed to do pullups today, but I did these rows instead for some reason..
Oh well, Pull ups and dips next main session.
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Monster band lateral lunge/walk - 3 reps each side alternating, resisting the band eccentric - IronEdge XXHeavy band x 16, XXheavy + heavy band 2x18 @ RPE 8 (+2 reps)
Fighting the band eccentric is tough!
Scarecrow W external rotations- 3 sec eccentric, controlled up - 2.5kg plate x20, 7.5lbs dumbbell x 18, 10lbs x 15
These don't feel too good 10lbs and up, so need to do slow high reps
