Author Topic: Reboot - get lean, get hops  (Read 445963 times)

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CoolColJ

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Re: Reboot - get lean, get hops
« Reply #1050 on: December 08, 2021, 02:34:55 pm »
+1
Quote
right lower back muscle twinge on the last rep of 80kg low bar
Quote
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.

Not only hip shift, but twisting as well, as I sometimes end up on my left foot's toes, while the right  side is perfectly neutral.
I wonder if the difference in ankle mobility between my good left ankle and bum right ankle is also a factor as I can get a bit deeper on the left side.
My left side deep back muscles feel quite sore compared to the right when I release them against my stair railing

I think I have had it for a while. Even back when I started lifting again in my early 30s, I could see my hip shift in my old videos


<a href="http://www.youtube.com/watch?v=T9OIjtvx0Hs" target="_blank">http://www.youtube.com/watch?v=T9OIjtvx0Hs</a>

<a href="http://www.youtube.com/watch?v=7SR0NzSRPHQ" target="_blank">http://www.youtube.com/watch?v=7SR0NzSRPHQ</a>




For the adductor area, sitting on a larger massage ball on a low coffee table or similar works well. And angling right into the groin area
I use both of these - MobilityWOD Supernova 2.0 from Rogue. The 120mm one I use the most

« Last Edit: December 08, 2021, 02:50:42 pm by CoolColJ »

CoolColJ

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Re: Reboot - get lean, get hops
« Reply #1051 on: December 08, 2021, 03:06:40 pm »
0
Wednesday 8th December 2021

Not bad, a bit achey in upper body but not too sore.
Lower back feels better, and not worse after yesterday

Achilles when cold - upon waking or after sitting a while feeling better

----
Waking mobility work and upper body stretches

Morning rotating sets

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

Midday rotating sets

Calf raise ISO -
single leg - on floor, just above - 1x30secs
on stairs -  at neutral 4x30secs
Glute bridge ISO- 3x 30secs
Natural leg press, manual resistance ISO - lying on back pressing leg into wall, single leg at 70-80 degree knee angle at 70% effort - 4x 30 secs

Evening rotating sets

Calf raise ISO -
single leg - on floor, just above - 1x30secs
on stairs -  at neutral 4x30secs
Glute bridge ISO- 3x 30secs
Natural leg press, manual resistance ISO - lying on back pressing leg into wall, single leg at 70-80 degree knee angle at 70% effort - 4x 30 secs

trying some new stuff out :)




FP

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Re: Reboot - get lean, get hops
« Reply #1052 on: December 08, 2021, 09:52:23 pm »
0
Quote
right lower back muscle twinge on the last rep of 80kg low bar
Quote
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.

Not only hip shift, but twisting as well, as I sometimes end up on my left foot's toes, while the right  side is perfectly neutral.
I wonder if the difference in ankle mobility between my good left ankle and bum right ankle is also a factor as I can get a bit deeper on the left side.
My left side deep back muscles feel quite sore compared to the right when I release them against my stair railing

I think I have had it for a while. Even back when I started lifting again in my early 30s, I could see my hip shift in my old videos


<a href="http://www.youtube.com/watch?v=T9OIjtvx0Hs" target="_blank">http://www.youtube.com/watch?v=T9OIjtvx0Hs</a>

<a href="http://www.youtube.com/watch?v=7SR0NzSRPHQ" target="_blank">http://www.youtube.com/watch?v=7SR0NzSRPHQ</a>




For the adductor area, sitting on a larger massage ball on a low coffee table or similar works well. And angling right into the groin area
I use both of these - MobilityWOD Supernova 2.0 from Rogue. The 120mm one I use the most



Yo I was gonna post this with my previous comment but I felt that it added an extra variable that might have made that comment hard to understand,  but I drew up this diagram about my experience with ankle compensatory mechanics ( going into eversion, falling out of alignment with the tibia, and glute med shutting off) to get more flexibility. Not sure how similar it is to your experience. I posted about this in both Dreyth's log and my own but it's a little long-winded I hope the diagram makes sense. Did you have any serious leg injuries? I tore my PCL and possibly labrum at one point


CoolColJ

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Re: Reboot - get lean, get hops
« Reply #1053 on: December 09, 2021, 08:35:25 am »
0
Of my lower body leg injuries -
The worst was landing on a basketball from a max effort jump in my late 20s, that severally strained my inner right ankle tendons, and it hasn't been the same since.
The ROM is a few inches shorter than my left and it sometimes impinges from all the scar tissue in there.
That was the turning point of my life, as I was in the prime of my health and jumping ability.

It took years before I could jump again without my body shutting down from the fear of the landing - very strange.
It was like my body was linking the very act of jumping/landing to the pain/injury of landing on the BBall.
And it only took one devastating instance for this to happen.
So it does show your body/CNS can learn both good and bad patterning from anything you do....

After that I did walk around on my tippy toes on that side for a while until I finally got active again and worked on mobility and ankle ROM and discovered soft tissue work

And a few years ago and last year injuring my right glute medius tendon, combo of tendinopathy and impingement. Tight TFL and weak glute medius I think.

I do think all these play a part, but most likely the right ankle injury is the main one as that happened a few years before the above videos, whereas the second one only happened relatively more recently

I think my hips are good flexibility wise - I did the hip ROM test shown in the Squat University videos on hip shift and both side are even

These may help - I already did the band one

<a href="http://www.youtube.com/watch?v=Ip6hFiDdEp0" target="_blank">http://www.youtube.com/watch?v=Ip6hFiDdEp0</a>

<a href="http://www.youtube.com/watch?v=LnFyYuY2Sro" target="_blank">http://www.youtube.com/watch?v=LnFyYuY2Sro</a>
« Last Edit: December 09, 2021, 08:39:35 am by CoolColJ »

CoolColJ

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Re: Reboot - get lean, get hops
« Reply #1054 on: December 09, 2021, 09:29:02 am »
0
Thursday 9th December 2021

Still feeling sore all over
decided to rest again

----
Waking mobility work and upper body stretches

Morning rotating sets

Calf raise ISO -
single leg - on floor, just above - 1x30secs
on stairs -  at neutral 4x30secs
Wall Sit ISO - 60-80 degree knee angle - 4x 30 secs

6 hours later rotating sets

Calf raise ISO -
single leg - on floor, just above - 1x30secs
on stairs -  at neutral 4x30secs
Wall Sit ISO - 60-80 degree knee angle - 4x 30 secs

CoolColJ

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Re: Reboot - get lean, get hops
« Reply #1055 on: December 10, 2021, 12:13:40 pm »
0
Friday 10th December 2021

Still feeling beat up, especially in my posterior chain/adductor region
Achilles improving - starting to stretch my calves a little against wall/floor, no pain

More rest today

Went to check out some second hand white Nike Romaleos 4 oly shoes in size 8.5 that were selling dirt cheap on Facebook.
I normally wear size 10 in trail running shoes, 10.5 in casual walking shoes.
These 8.5s actually fit and felt snug in a good way. Obviously broken in, but damn I have never worn a shoe that small in size.
Size chart for my 26 cm foot length says I should be wearing size 8-8.5US in oly shoes....
The ones I returned were size 9.5 to 10 and still felt snug

The Rebook legacy Lifter 2s I returned all ranged from 9 to 10. Today I received a size 8.5 to try and it was also fit in a good snug way.
Could probably go down to size 8 as well.
felt so different, much better, and locked in.

Seems I have been wearing my shoes a bit too big....
So returned all my recently purchased oly shoes and will look for some size 8-8.5 ones now in my preferred colours!
Unfortunately everything is selling at big discounts the last few weeks, and most things are sold out :/
Might go back tomorrow and pick up those cheap second hand Romaleos 4s to tide me over... although I still have those black Romaleos 4 AMP in size 9.5 heading over to me from Canada...



----
Waking mobility work and upper body stretches

Morning rotating sets

Calf raise ISO -
single leg - on floor, just above - 1x30secs
on stairs -  at neutral 4x30secs
Wall Sit ISO - 60-80 degree knee angle - 4x 30 secs

6 hours later rotating sets

Calf raise ISO -
single leg - on floor, just above - 1x30secs
on stairs -  at neutral 4x30secs
Wall Sit ISO - 60-80 degree knee angle - 2x 30 secs
single leg at 60 degrees 2x 30secs
Natural leg press, manual resistance ISO - lying on back pressing leg into wall, single leg at 70-80 degree knee angle at 70% effort - 2x 30 secs

« Last Edit: December 10, 2021, 12:20:38 pm by CoolColJ »

CoolColJ

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Re: Reboot - get lean, get hops
« Reply #1056 on: December 11, 2021, 10:49:33 am »
0
Saturday 11th December 2021

Still feeling achey all over....
Need to deload, as today's session felt like poop!
Lower back felt fine though

Achilles insertions starting to turn the corner
introduced full range calf raise today, with stretch,  and no pain on left side, only 1/10 pain on right side.
See how it feels tomorrow, but no negative responce a few hours post session

I was wrong re shoe size, as both my size 8.5US oly shoes felt way too tight around the toes!
So size 9 on the Reebok legacy Lifter 2 looks to be the right size, and probably 9.5 for the Romaleos 4.
So my incoming Romaleos 4 AMP in size 9.5 should be ok

----
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

BBall ball control and dribbling drills - 10 mins
starting to move around a bit here, and achilles felt fine


Tendon health+rehab - Day 4 Lower2
10G beef gelatin + 1g vitamin C one hour before session

Bodyweight in shoes = 89kg

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 60-80 degree knee angle - 3x 30 secs


Alternating sets - 1 mins rest

A) Single leg calf raise - 30 sec ISO at neutral x BW, dip belt+2.5kg, dip belt+5kg x 2 sets
full range, stretched - 3 sec up and down BW x 10

did a single set of full range to see how achilles would respond , no pain, only minor discomfort on right side

B) Kettle bell Swing - 40kg x10 warmup
40kg x10, x8, x8



Squats -

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

Front Squat - oly shoes - 5 secs down, 3 sec up  - 20kg x5, 40kg x5, 60kg, x4, 80kg x3  (+2.5kg)
80kg felt pretty hard

A) High bar squat - oly shoes - 4 secs down, 2 secs up  - 20kg x5, 40kg x5, 60kg x5, 80kg x5, 100kg x3, 110kg x2
A1) 2-3 secs down, controlled up - 110kg x5 @ RPE 7
A2) 3 secs down, controlled up - 110kg x4 @RPE 7

B) Low bar squat - oly shoes - 3 sec down, controlled up  - 20kg x5, 40kg x5, 60kg x5, 80kg x5, 100kg x3, 110kg x2
B1) 3 sec down, controlled up - 110kg x4 @ RPE 6

Squats felt terrible today, hard and heavy feeling compared to usual, need a deload I think!
No major hip shift today, but I did terminate all sets on the first rep of any major strain



Split squat, reverse lunge, bulgarian split squat - a bunch of easy sets of udner 10 reps with just bodyweight on these

A) Deadlift/RDL -  RDL - 20kg x10, hook-gripped 60kg x10, 80kg x10
Sumo deadlift - lowered under control, hook-gripped - 60kg x5, 80kg x5, x10

Hard so kept it light.
felt uneven glute firing on the sumo deadlift, just felt off

B) Wall Tibialis raise - sneakers BW x 20
in oly shoes (Legacy Lifter 2) -  BW 2x5 @RPE 7
sneakers 3x20

Hip Thrust - single leg - BW x8
BW x8 @ RPE 7 left, 6 right

left glute is weaker and doesn't fire as well. Probably related to my squat hip shift
« Last Edit: December 11, 2021, 10:52:58 am by CoolColJ »

CoolColJ

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Re: Reboot - get lean, get hops
« Reply #1057 on: December 12, 2021, 11:53:47 am »
0
Sunday 12th December 2021

Achey all over, but pretty sore quads, calves and glutes
Using glutes a lot better when I bent over the sink to wash my face. Lower back aches felt like a distant memory this morning

Achilles felt no worse this morning after the full range calf raise set yesterday, plus stretching so I will proceed
That single set caused quite a bit of DOMs

----
Waking mobility work and upper body stretches

Midday rotating sets

Calf raise ISO -
on step -  at neutral 1x30secs, leather+chain dip belt+5kg 4x30secs

6 hours later

Calf raise ISO -
on step -  at neutral 1x30secs, leather+chain dip belt+5kg 3x30secs


CoolColJ

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Re: Reboot - get lean, get hops
« Reply #1058 on: December 13, 2021, 10:40:31 am »
0
Monday 13th December 2021

Still sore all over but less so

Would have normally trained today, second upper body session, but I didn't feel like it.
So rested and slept a lot

----
Waking mobility work and upper body stretches

Midday rotating sets

Calf raise ISO -
on step -  at neutral 1x15 secs, leather+chain dip belt+5kg 5x30 secs
Lateral leg drive against wall ISO - glute medius - at 70% effort - 3 x30secs

calf stretch after

6 hours later

Calf raise ISO -
on step -  at neutral 1x15 secs, leather+chain dip belt+5kg 4x30secs

Lateral leg drive against wall ISO - glute medius - at 70% effort - 3 x30secs
Peterson step up/Sissy squat hybrid ISO - 3 inch step @ 70% effort - 4x 30secs

Active stretch lats, pecs between sets
calf and couch stretch after

CoolColJ

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Re: Reboot - get lean, get hops
« Reply #1059 on: December 13, 2021, 01:59:49 pm »
+1
Looking at the Australian masters powerlifting records for age 50-54 and they are not that sky high out of reach
Although doing them all on the same day is a different thing :)

77kg class
Squat    DEAN McGARRY    175KG    04 AUG 2017    MELBOURNE
Bench    VINCENT PATTY    155KG    10 OCT 2015    ADELAIDE
Deadlift   DEAN McGARRY    227KG    04 AUG 2017    MELBOURNE
Total    DEAN McGARRY    515KG    04 AUG 2017    MELBOURNE

85KG    
S    DAVID CHEUNG    200KG    15 AUG 2015    MELBOURNE
B    LEIGH SKINNER    167KG    09 DEC 2014    MELBOURNE
D    MARK LUM    250KG    26 SEP 2020    CAIRNS
T    MARK LUM    540KG    26 SEP 2020    CAIRNS

CoolColJ

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Re: Reboot - get lean, get hops
« Reply #1060 on: December 14, 2021, 09:50:18 am »
0
Tuesday 14th December 2021

Whole body still achey.... although I think some of the stretches and ISO are to blame as well.

Fairly sub-maximal session today.
I tried to keep RPE at 7 or lower, and cut a few sets out.
Did some unilateral lower body work today. Might keep them all here instead of in my main lower body session.

----
Waking mobility work

pre workout - soft tissue work for whole body, 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 - 90kg

----
general mobility drills
Walking on sides of ankle, side to side ankle rocking drills

rotating sets - 1 mins rest

A) Side plank with leg abduction - against 20 inch bench - x 30secs each side
B) Leg extension ISO, single leg - pushing against strap, 80 degree knee angle at 70% effort - 30 secs x 4 sets

B1) Seated soleus calf raise ISO, single leg - dumbbell on knee, leaning body over, neutral foot position - 30secs x 40lbs, 50lbs x 3 sets
B2) Calf raise, single leg - 3 secs up, hold, 3secs down - BW 2x10 @ RPE 7


BBall ball control and dribbling drills - 15 mins
Mostly stationary stuff

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 pushing legs outwards

----
rotating sets - 1 mins rest

A) Bulgarian split squat - slightly arm supported, 3 secs down and up - BW x5, 2x10

doing these to help ingrain pushing evenly with both legs when squatting

B) Dip- dip shrugs x 20, BW x10, 11kg x3, +37.5lbs x6
Dip belt 72.5lbs x 5 @ RPE 10 (+5lbs -4 reps)
47.5lbs x8 @ RPE 8

I need to remember to warm up my cuffs before doing these as the first set made both my infraspinatus ache, but no impingement.
Misloaded main set, was supposed to be 67.5lbs.... failed at 5 reps well down from 67.5lbs x9 two weeks ago
Although I am fatter and a bit heavier at 90kg clothed weight with shoes...

C) Hip thrust, single leg - hold at top - BW 2 x 10 @ RPE 7



A1) Pull up/Chin up - Hang and 20 scap shrugs
Pull up - Dead hang/paused,  wider - BW x3, +10kg weight vest  3x3 @ RPE 6.5
Chin up, shoulder width -  2x6 @ RPE 6.5/7
Pull up, wider - BW x6 @ RPE 7

A2) Single arm dumbbell row - supported - controlled down - 45lbs x10, 36kg x7 @ RPE 7

B) Overhead press
B1) Military Press - barbell - using bulldog grip, thumbs on smooth  - 20kg x10, 30kg x8
45kg 2x6 @ RPE 7

B2) Dumbbell, palms facing, overhead press, arms in line with ears - 15lbs x10, 35lbs x10 @RPE 7

----
A) Sharapova band cuff/trap/serratus exercise - light Rogue mini band - x2, x3  trips up/down wall @ RPE 6/7
B) Band pull aparts
High to low, palms up - Jump stretch light band x 21 @ RPE 6
Diagonals, alternating sides, thumbs up  - Jump stretch light band x 20 @ RPE 7

Scare Crow external rotations - 5lbs x10, 7.5lbs x20 @ RPE 7
Bar hangs - pull up grip 2x30secss
Jefferson Curl - 15lbs in dumbbells x10

----
stretch

CoolColJ

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Re: Reboot - get lean, get hops
« Reply #1061 on: December 15, 2021, 05:52:02 pm »
0
Wednesday 15th December 2021

Achey all over, but more in a inflamed sort of way instead of deep down DOMs
Quads, glutes and posterior chain fairly sore
Does make me not feel like moving at all

Both achilles insertion felt no worse after yesterday

----
Waking mobility work and upper body stretches

Calf raise ISO -
on step -  at neutral 1x30 secs, leather+chain dip belt+5kg 4x30 secs

Leg extension ISO, single leg - pushing against strap, 80 degree knee angle at 70% effort - 30 secs x 4 sets

Active stretch lats, pecs between sets
calf and couch stretch after

CoolColJ

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Re: Reboot - get lean, get hops
« Reply #1062 on: December 16, 2021, 12:02:51 pm »
0
Thursday 16th December 2021

Big reduction in soreness/inflammation, but still achey all over

Felt much stronger this session compared to last lower body one, so the slight deload the last two workouts worked

----
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
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 = 89.3kg

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
Side plank with leg abduction - against 20 inch bench - x 30secs each side
Front plank x 30 secs
Single leg calf raise - on floor - BW x20
Wall tibialias raise - BW x20



Alternating sets - 1 mins rest

A) Kettle bell Swing - 40kg x5 warmup, 40kg 3x8

B) Single leg calf raise - full range, stretched - 3 sec up and down - BW x 10, chain dip belt+5kg 2x10
minor discomfort on right side

C) Wall Tibialis raise - in oly shoes (Do-Win rogues) - 3 sec eccentric - BW x5, x10 @RPE 8
2x7 @ RPE 7

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

30kg set felt easier again, I can tell state of recovery by how the 30kg set feels, the combination of balance and whole body strength is a good indicator

E) Squats -

Front Squat - oly shoes - 5 secs down, 2 sec up  - 20kg x5, 30kg x5, 50kg x5, 70kg x3, 80kg x3, 82.5kg x3  (+2.5kg)
1 power clean + 3 high hang power clean, with no foot movement before 20 to 50kg sets

A) High bar squat - oly shoes - 4 secs down, 2 secs up  - 70kg x5, 100kg x3, x1, 110kg x2, 120kg x1
A1) belt - 4 sec down - 130kg x1 @ RPE 7
A2) 3 sec down, controlled up - 110kg x5 @ RPE 7
A3) 3 secs down, controlled up - 100kg x5 @RPE 7

B) Low bar squat - oly shoes - 4 sec down, controlled up  -  70kg x5, 100kg x3, x1, 110kg x2, 120kg x1
B1) belt - 4 sec down, paused - 130kg x1 @ RPE 6
B2) belt - 3 sec down, controlled up - 110kg x6 @ RPE 6
B3) 3 secs down, controlled up - 100kg x5 @RPE 7

Still feeling some uneveness in the leg push, between each leg and hip, on the earlier sets but was able to control it with more focus
Belt certainly helps a bit, and inspires more confidence.

110kg feels too heavy for my main work sets at my current strength levels, so will drop it back down to 100kg, 70% of e1RM range.


Alternating sets - 3 mins rest

A) Sumo Deadlift -  RDL - 20kg x10,
oly shoes, hook-gripped, bar not controlled between reps - 60kg x5, 80kg x5, 100kg x5, 110kg x3

B) Stiff legged deadlift -  oly shoes, hook-gripped, lowered under control - 60kg x10, 80kg x5, 100kg x3
straps added - 110kg x7 @ RPE 7

Side Lying Clam - hip straight, resisting the band eccentric, hold at top - IronEdge XXHeavy band x 5 each side, XXheavy+medium band 2x12 @ RPE 7
« Last Edit: December 16, 2021, 12:12:01 pm by CoolColJ »

CoolColJ

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Re: Reboot - get lean, get hops
« Reply #1063 on: December 17, 2021, 06:32:25 pm »
0
Friday 17th December 2021

The usual lower body and posterior aches, but no bad lower back pain, good.
Shoulders and biceps a bit sore as well

Both achilles insertions feel no worse after stretching it quite hard on the calf raises yesterday

----
Waking mobility work and upper body stretches

Calf raise ISO -
on step -  at neutral 1x30 secs, leather+chain dip belt+5kg 4x30 secs

Leg extension ISO, single leg - pushing against strap, 80 degree knee angle at 70% effort - 30 secs x 4 sets

Active stretch lats, pecs between sets
calf stretch after

CoolColJ

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Re: Reboot - get lean, get hops
« Reply #1064 on: December 18, 2021, 08:40:11 pm »
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Saturday 18th December 2021

Stinking hot day, still feeling too sore all over, so rested today

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Waking mobility work and upper body stretches

Midday rotating sets

Calf raise ISO -
on step -  at neutral 1x30 secs, leather+chain dip belt+5kg 4x30 secs

Leg extension ISO, single leg - pushing against strap, 80 degree knee angle at 70% effort - 30 secs x 4 sets

Active stretch lats, pecs between sets
calf stretch after

6 hours later

Calf raise ISO -
on step -  at neutral 1x30 secs, leather+chain dip belt+5kg 2x30 secs, +7.5kg 2x30secs

Lateral leg drive against wall ISO - glute medius - at 70% effort - 3 x30secs
Leg extension/leg press hybrid ISO, single leg - sitting in chair pushing back against wall with feet into floor, 80-90 degree knee angle at 70% effort - 30 secs x 4 sets

Glute bridge hold - 2x 30secs

Active stretch lats, pecs between sets
calf and couch stretch after

No pain achilles pain on the calf raise ISO, so went up 2.5kg, which still felt OK.
So 10kg mid next week most likely