Author Topic: Reboot - get lean, get hops  (Read 446131 times)

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CoolColJ

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Re: Reboot - get lean, get hops
« Reply #1320 on: August 06, 2022, 11:39:29 pm »
0
Saturday 6th August 2022

Upper back, posterior shoulder a little sore.
And both achilles insertion minor aches upon waking, when walking.

rest day, let things settle down




CoolColJ

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Re: Reboot - get lean, get hops
« Reply #1321 on: August 08, 2022, 08:28:53 pm »
0
Sunday 7th August 2020

Fat loss cycle 3 - Week 12
Height - 5'8.5"
weighed -  89kg(-0.7 ), 196.2lbs

waist - 35 7/8inches (-1/8)
hip = 42
upper thigh = 27
Right calf = 15 7/8 (+1/8)
Neck = 15 7/8 (+1/8)
Chest = 43
Right Arm (flexed) = 15.5
Wrist = 6 5/8

Tanita scale bodyfat % = 25.4% (+0.1)

Total loss so far - weight -1.7kg Waist 2 inches BF% Tanita -0.8%

Phone app TDEE Calculator is at 3064
Averaged 3005 calories over the week, 165g protein, 234g carbs,  135g fat.

face is starting to look slimmer



Poor sleep, tired so rested today

Achilles feeling good again

----
Waking mobility work and and lots of stretches

CoolColJ

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Re: Reboot - get lean, get hops
« Reply #1322 on: August 09, 2022, 02:44:00 am »
0
Monday 8th August 2022

Feeling decent again, back into it

Received some 50mm thick 50cm x 50 cm shock absorbing rubber tiles.
These are pretty heavy at 10kg per tile, I have 4.
I tested dropping a 60 kg bumper loaded barbell from shoulder height onto tiles, and all you hear is a dull thud and the clatter of the bar and plates.
Putting a cheap EVA foam tiles under these completely removes the deeper dull thud sound.
So no more big boom and vibration, night and day difference when done outside in the driveway vs regular rubber mats, but a bit louder in the garage
It's made doing power cleans/snatches and pulls/deadlifts in my home setup more enjoyable and stress free now
I just have to stack 4 x15mm rubber mats up to stand on to remove the height difference




----
Morning mobility work and upper body stretches
Soft tissue work for whole body


Tendon health+rehab -  Low fatigue Week 5 - day 2

Bodyweight with shoes, winter clothing - 91.7kg

Calf raise ISO push against wall. Single leg knee slightly bent - 70% effort 3x30 secs
Peroneal External foot rotation ISO against wall - 70% effort 3x30 secs
Sartorius leg lift ISO, while pressing side of foot against wall 70% effort 3x30 secs

BBall dribbling and control drills : 15 mins -  decent

split squat ISO, rear leg straight, on balls of feet, at 90 degrees knee angle - x 30 secs
Front plank hold: x 30secs
Glute bridge hold, with knees pushed inwards x30secs
Side plank, legs bent: x 30 secs

Heel touch downs, single leg, off 7 inch step: - slow eccentric - x10
Half kneeling weight shift: - 10kg plate 5x10 secs

A) Leg extension ISO, single leg - end of unit elevated 5 inches - 3 sec Concentric, 20 sec hold at top, 60 degrees, slow eccentric - 15kg, 20kg, 30 kg

ISO at 60 degrees strap, 30 sec push at 70% effort - 35kg x 3 sets


B) SSB Calf Raise - single leg - 3 sec down and 1 sec up, 1 sec hold at top -  full range BW x6,
3 secs down to neutral, explode up 1 sec hold at top
30kg x6, 40kg x8, 45kg x8

0.5/10 pain on right Achilles insertion area on 45kg set

C1) Power snatch - 20kg x3
C2) Power Clean - 20kg x8 (Warm up) 4 from low hang, 4 hi hang
40kg x6 (Warm up) 3 floor, 3 hang
50kg x6 (Warm up) 3 floor, 3 hang
60kg 4x3, x1

Felt good, form getting better, all straight leg high catches


Bar hangs: - Feet supported - narrow grip x 30secs, chin grip x 30 secs
Pull-up Scapular shrugs: - BW x125 Wide grip BW x15, Chin grip x12

Rotating sets - 2 mins rest

A) Chin up - leg assisted x10
controlled eccentric - BW (92kg) x3

chain belt
+5kg x3
+10kg x3
+15kg x3 @6
+20kg x2 @8  --> puts e1RM at 122kg total weight

77% of e1RM - +2.5kg 3x4 - all reps  shoulders to bar. first 3 were fairly fast, 4th rep a bit harder


B) Safety bar pin squat - 1/2 squat depth - Oly shoes - 3 secs down to safety arms, explode up - 30kg x6, 70kg x6

3 secs down to safety arms, paused, explode up, belt -  90kg x6, 100kg x6, 110kg x6
120kg 2x6  @ RPE 8
90kg x6

These felt damn hard! Adductors were feeling pretty achey just before the bar got to the safety arms


C) Single leg split stance tibialis raise, in oly shoes - BW x8 @ RPE 9
BW 2x7 @9


Rotating sets - 1 mins rest

Dip shrugs: BW x 20, Dip Belt+5kg x15 @ RPE 7
A) Offset, semi single arm pushup on bench: - 20 inch bench - BW x 10 @ RPE 8  (+1 rep)
BW 2x7 @ RPE 7/8

B) Split leg Romanian Deadlift - 20kg x6
Belt - 40kg 2x8 @ RPE 7

C) Suitcase carry, single arm, high knee marches in place: -  45lbs 2x20

-----

Single arm over head tricep extension: - Controlled eccentric - 15lbs x10,
25lbs x9 @RPE 9
25lbs x7 @ RPE 8

Jefferson curl, single dumbbell, 3 position - alternating to front, left and right - 15lbs x7, 25lbs x10, 35lbs x10
Posterior chain felt smoked
« Last Edit: August 20, 2022, 07:15:48 am by CoolColJ »

CoolColJ

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Re: Reboot - get lean, get hops
« Reply #1323 on: August 09, 2022, 09:11:35 pm »
0
Tuesday 9th August 2022

Mild to moderate soreness all over - heavy soreness in my quads, calves, and posterior chain

Tendons ok

----
Waking mobility work and upper body stretches - lat and pec stretches

Spent  arranging things in my gym, collecting some new change plates, setting up things
So a bit of energy spent, especially my erectors

CoolColJ

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Re: Reboot - get lean, get hops
« Reply #1324 on: August 11, 2022, 11:53:08 pm »
0
Wednesday 10th August 2022

A bit more sore all over today, it's like a delayed effect!

rested

----
Waking mobility work and upper body stretches - lat and pec stretches


CoolColJ

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Re: Reboot - get lean, get hops
« Reply #1325 on: August 12, 2022, 12:30:55 am »
0
Thursday 11th August 2022

felt decent

My plantar fasciitis on my left foot has flared up again - sigh


----
Waking mobility work and upper body stretches
Soft tissue work for whole body

Shoulder session - AM

External rotation roll up: 2x10
Ball circles at wall: 2x24 (12 each direction)
Lateral ball circles at wall: 2x24 (12 each direction)
Banded upper cut pulses: Light rogue mini band x6, x5
\

Tendon health+rehab -  Low fatigue Week 5 - day 3

Bodyweight with shoes, winter clothing - 91.6kg 

BBall ball control and dribbling drills - 15mins good

Calf raise drop - 2 sec hold at top 3x6
Running in place - low intensity 3x 10 secs

achilles tendon conditioning


split squat ISO, rear leg straight, on balls of feet, at 80 degrees knee angle - x 30 secs
Front plank hold: x 30secs
Glute bridge hold x30secs
Side plank, legs bent: x 30 secs

Heel touch downs, single leg, off 7 inch step: - slow eccentric - x10


Rotating sets - 1 mins rest

A) Leg extension ISO, single leg - end of unit elevated 5 inches - 3 sec Concentric, 20 sec hold at top, and 60 degrees, slow eccentric - 15kg, 20kg, 30kg
ISO push at 60 degrees strap at 70% effort - 35 secs x 40kg x 2 sets

B) Peroneal rotation ISO against wall - at 70% effort - 3x 35secs

C)Calf Raise - single leg - BW full range warmups 
at slightly above neutral with 1inch ROM slow raises - SSB - 45 secs x30kg, 35kg, 40kg, 45kg

no discomfort


Olys - Clean high pull: 20kg x6, 50kg x3, 60kg x3, 70kg x3, 80kg x3, belt 90kg x3, 100kg x3

100kg is getting higher

Sumo Deadlifts - lowered fast

100kg 2x3 Belt hook grip
120kg x3 Belt straps
140kg x3 Belt straps
155kg x2 Belt straps
165kg x2 Belt straps @ RPE 7
175kg x2 Belt straps @ RPE 8  ---> Puts e1RM at 191kg

71% of e1RM - Belt. Straps - 140kg 3x4

Form was off on the heavier sets, started hips too low, and so the bar keeping pull me forward and almost stalling, wasting a lot of energy
Fixed that and it felt way easier



Rotating sets - 1 mins rest

A) Dumbbell press, rotating grip: - inline with ears - 15lbs x10, 25lbs x10
35lbs x12 @ RPE  7
35lbs 2x10 @ RPE 7/8.5

gained 2 reps, but will stay here for another week until it feels even easier

B) Single arm dumbbell row, head supported : - controlled eccentric - 45lbs x10,
65lbs 2x12 @ RPE 7/7/8.5   (+2 reps)

gained 2 reps, and 4 on last set, will go up next session

C) SSB split squat: 2 hand supported - 1 sec up, 3 sec down - BW x10, 30kg x10, 50kg x10, belt 70kg x10, 80kg x10
belt - 1 min rest between sides
90kg x10 @RPE 7  (+5kg)
90kg x8 @8

Pretty hard, but no left patella tendon pain, either as front leg or rear


----

stretch
« Last Edit: August 12, 2022, 05:23:19 am by CoolColJ »

CoolColJ

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Re: Reboot - get lean, get hops
« Reply #1326 on: August 12, 2022, 11:39:20 pm »
0
Friday 12th August 2022

Not too sore, much less than expected, but still achey all over.

Right achilles insertion area a little achey, but not too bad, feels more like a DOMs type ache

---
I bought a new set of bumper plates when Loaded Lifting had a 40% sale on their HG Bumpers.
These plates are hard like comp spec bumpers, less bounce, but without the centre steel disc.
And with the same +- 10g weight accuracy, and not too thick.

Well they arrived today, so spent much time unpacking and carting around 210kg worth of bumpers.
Lower and upper back and biceps got a bit of extra work...

My old set of bumpers were smelly and oily out of the box, but these new ones were clean and odour free
Will keep a pair of 20kg, and 10kg plates of my old set, and sell the rest

Only negative about the new plates is the lack of edge bevel which makes the 20kg plates a pain to move if they are sitting flat on the floor.
My old 20kg ones are 4mm thinner at 54mm vs 58mm so a bit annoying there.
But I can fit 6 of these new 20kg bumpers on each side of the bar, and maybe 10kg plate, but definitely a 5kg one with OSO collars
So max loading of between 270-280kg,  594-616lbs, plenty for me :)

Plus I have 4 regular rubber coated metal 20kg plates which are thinner,  if needed




CoolColJ

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Re: Reboot - get lean, get hops
« Reply #1327 on: August 12, 2022, 11:53:06 pm »
+1
Saturday 13th August 2022

Tendons feel achey from yesterday for some reason.... sigh
left foot feeling better

Put my bumpers plate up for sale last night and their already sold :)

----
Waking mobility work

Calf raise ISO push against wall. Single leg knee slightly bent - 70% effort 3x30 secs

External rotation ISO, elbow supported, scapular retracted and depressed - 70% effort 3x30 secs

Split squat ISO on balls of foot, rear leg straight: BW 2x 30secs
Dip belt 
5kg x30 Seconds
10kg 2x35 Seconds
15kg x35 Seconds

Put front foot on a scale and it showed between 55kg and 65kg load

Bicep curl tricep extension overcoming ISO : using finger tips - 70% effort 3x30secs

Peroneal External foot rotation ISO against wall - 70% effort 3x35 secs

Shoulder health

External rotation roll up - BBall : 2x10
Ball circles at wall - BBall 2x24 (12 each direction)
Lateral ball circles at wall - Swiss Ball 2x24 (12 each direction)
Banded upper cut pulses: Light rogue mini band x6, x5

Super set
Lying face down, Palms down, arms by sides raises: 0.75kg x15, 1kg x20
Lying face down, Palms up, arms by sides raises: 0.75kg x15, 1kg x20
Lying face down, arms straight out to sides, Palms down raises: 0.75kg x15, 1kg x20
« Last Edit: August 13, 2022, 01:03:53 am by CoolColJ »

CoolColJ

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Re: Reboot - get lean, get hops
« Reply #1328 on: August 15, 2022, 01:18:09 am »
0
Sunday 14th August 2020

Fat loss cycle 3 - Week 13
Height - 5'8.5"
weighed -  89.9kg(+0.9 ), 198lbs

waist - 35 7/8inches
hip = 42
upper thigh = 26 7/8 (-1/8)
Right calf = 16 (+1/8)
Neck = 15 7/8
Chest = 43
Right Arm (flexed) = 15.5
Wrist = 6 5/8

Tanita scale bodyfat % = 24.6% (-0.8 )

Total loss so far - weight -0.8kg Waist 2 inches BF% Tanita -1.6%

Phone app TDEE Calculator is at 3107
Averaged 2078 calories over the week, 138g protein, 136g carbs,  102g fat.

Not sure if these numbers are correct as I ate way less, and yet somehow weighed more, and no change in waist size...



Waking mobility work and and lots of stretches

Single leg squat ISO, front rail supported with hands - 60 degrees  - heel off the floor - 3 x 35secs
Peroneal External foot rotation ISO against wall - 70% effort 3x30 secs
Single leg standing adduction ISO, against bench, leg slightly bent - 70% effort 3x30 secs
« Last Edit: August 16, 2022, 03:54:44 am by CoolColJ »

CoolColJ

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Re: Reboot - get lean, get hops
« Reply #1329 on: August 16, 2022, 03:54:27 am »
0
Monday 15th August 2022

Felt like I was ready to train again

tried a set of 10 sec running on the spot after the BBall dribbling, and felt slight twinges in my right achilles insertion area, that certain spot to the inner left side. So still more work to be done.

First session with my new bumper plates, and it was money well spent.
Sliding on the plates feels so smooth, and somehow the 20kg plates feel easier to carry around and load.
Much tighter tolerance on the bar, plus accurate weight made the bar feel solid and silent.

I also got some olympic lifting rubber change plates at the same time, super accurate and hug the bar tight, so don't bounce and clang around on the olys.


----
Waking mobility work and upper body stretches - lat and pec stretches

Earlier in the day

Single leg adduction ISO against bench, leg slightly bent : - 70% effort 3x35 secs
Shoulder health

External rotation roll up - Swiss Ball : 2x10
Ball circles at wall - Swiss Ball 2x24 (12 each direction)
Lateral ball circles at wall - Swiss Ball 2x24 (12 each direction)
Banded upper cut pulses: Light rogue mini band x6, x6

the last one gives me crazy burn and pump in all the shoulder muscles, upper back and serratus


Soft tissue work - for whole body

Tendon health+rehab -  Low fatigue Week 6 - day 1

Bodyweight with shoes, winter clothing - 92kg

general mobility drills

Single leg adduction ISO against bench, leg slightly bent : - 70% effort 3x30 secs
Peroneal External foot rotation ISO against wall - leg slightly bent 70% effort 3x30 secs

BBall dribbling and control drills : 15 mins -  good, crisp

split squat ISO, rear leg straight, on balls of feet, at 90 degrees knee angle - x 35 secs
Front plank hold: x 35secs
Glute bridge hold, with knees pushed inwards x35secs
Side plank, legs bent, upper leg abducted: x 35 secs



Rotating sets 1 mins rest

A) Leg extension ISO, single leg - end of unit elevated 5 inches - 3 sec Concentric, 42 sec hold at 60 degrees, slow eccentric - 15kg, 20kg, 25kg,
45 sec ISO push against 60 degrees strap at 70% effort - 30kg, 32.5kg, 35kg, 37.5kg

changing things up for straight ISOs at 60 degrees, using arms to pull the weight into place and to unload afterwards

B) SSB or weighted single leg Calf raise -  3 sec down, fast up, 1 sec hold at top -  BW x10 full range
1 sec up, 2 sec hold, 3 sec down reps to neutral - 30kg x6, 35kg x8, 40kg 3x8 @ RPE 8

C) Power snatch:
All caught with straight legs
20kg x10 - 5 low hang, 5 high hang
30kg x5 - 3 floor, 2 hang
35kg x3
40kg x3
45kg x3 - Felt near limit

Dropping the bar onto my new rubber pad setup was quiet and shock/vibration free.
I stopped these last time around because my inner right wrist, was strained from the angle the wide grip puts my wrist in and they were once again strained when I hit the heavier weights :/
Should have worn my wrist wraps... had to put them on for squats


Half kneeling weight shift: - 10kg plate 5x10 secs

Rotating sets 2 mins rest

A) Flag press, 2 handed: - scapular retracted and depressed: plates 5kg x12, 10kg 2x15 @ RPE 6/7


A) Squats - oly shoes
did one set of each with a mins rest

Front squat - slow tempo - 20kg x5, 40kg x4, 60kg x3 (half squat)

Low bar squat - slow eccentric - 60kg x5, 75kg x3, belt on 90kg x3, 105kg x3, 115kg x3

High bar squat: - slow eccentric - 20kg x10, 40kg x5, 60kg x3, 75kg x3, belt on 90kg x3, 105kg x3, 115kg x3, 125kg x2, 135kg x2

belt, 3 sec eccentric
145kg x2 @ RPE 8.5 - puts e1RM at 160kg  (+10kg from last week)

71% of e1RM - controlled down, explode up - 
belt - 112kg 5x4

135kg x2 felt easier, so I slapped on 145kg and it went down ok.
Narrower stance today, with feet more forward facing. Felt nicer, stronger and more stable.
Almost like my jump stance. Could push with my legs better
But you do lean more forward though, felt my back and glutes work more

Still have hip shift issues :/

The new bumpers and my Ohio power bar feeling stiff, stable and silent, made squats feel almost leg press like, especially on low bar squats
More so with the narrower and more forward foot stance, even foot pressure.

Also did whole session in Nike Romaleos 4 AMP oly shoes. They felt better today, maybe they are finally breaking in, especially after doing the calf raises in them. The front of the shoe felt more flat with the ground instead of tipping me forward like when they were new and stay curved up even under load.

The shoes are nicely colour coordinated with the plates :)




B) Close grip triangle push up: BW x12 on bench, BW x10
10kg plate on upper back - BW x20, x14  @ RPE 8

Felt harder today. Put hands on scale, and it read 62.5kg with the plate on my back.
So I can ultra close grip bench 60kg for 20+ reps :)


Rotating sets 2 mins rest

A) SSB Good Morning: - belt, oly shoes - 30kg x10, belt 50kg x10
belt
70kg x8 @ RPE 7
80kg x6 @9
75kg 2x4

B) Tibilias Wall raise - against side of car, in oly shoes - BW x 10
+10kg plate in hands x10, x8, x8 @ RPE 9/8/8


Rotating sets 2 mins rest

A) High angle rows - 20kg x12, 40kg x10, belt 60kg x6
belt
75kg 3x6 @RPE 6/7/8

B) Leg Curl - single leg - end of unit elevated 5 inches - toes pointed, explosive - 10kg x10
20kg x11, x9 @8  (+1 rep each set )

----
A) Suitcase carry, unilateral, marches in place: - 35lbs x15, 45lbs 2x20

B) Dumbbell Curl - 2 sec up, 3 secs down - 15lbs x10, 20lbs x10, x8 @ RPE 8/9

Single arm deadlift hold: - 10secs x 40kg, x50kg, x50kg  - left arm near failure on last set
see if these can help my forearm and elbow tendons

CoolColJ

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Re: Reboot - get lean, get hops
« Reply #1330 on: August 16, 2022, 02:45:29 pm »
0
Tuesday 16th August 2022

Not all that tired feeling
Pretty sore all over - especially my quads, erectors and calves

----
Waking mobility work and upper body stretches - lat and pec stretches

Wall sit, heels off the floor - 60 degrees, pushing into floor at 70 % effort 3 x 45 secs
Peroneal External foot rotation ISO against wall -  leg slightly bent - 70% effort 3x45 secs
Single leg adduction ISO against bench, leg slightly bent : 3x45 secs

Walk - 20 mins

CoolColJ

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Re: Reboot - get lean, get hops
« Reply #1331 on: August 17, 2022, 11:19:34 am »
0
Wednesday 18th August 2022

Felt pretty good today, could have done a main session

----
While lying in bed, upon waking

Subscapularis ISO push, lying on back : 3x 40secs
External rotation ISO, scapular retracted and depressed : 3x 40secs
Pec minor stretch, posterior shoulder ISO combo, lying on back : 3x 40secs
Sartorius, lying on back, stretched ISO push : 3x 40secs



Waking mobility work and upper body stretches - lat and pec stretches

Shoulder Health and tendon rehab

External rotation roll up - BBall : 2x12
Ball circles at wall - Swiss Ball 2x24 (12 each direction)
Lateral ball circles at wall - Swiss Ball 2x24 (12 each direction)
Banded upper cut pulses: Light rogue mini band 2x6

Bar hangs - BW x 30secs, wide chin grip x 30 secs, Wide grip x 30secs, narrow chin grip x 30 secs

Rotating sets
A) Wall sit, heels off the floor - 60 degrees, pushing into floor at 70 % effort  - BW x 45 secs
+10kg plate on hip x 45 secs
+20kg 2x45 secs

B) Peroneal External foot rotation ISO against wall -  leg slightly bent - 70% effort 3x45 secs

C) SSB single leg Calf raise ISO: - at neutral position - 45 secs x BW, 30kg, 40kg, 50kg, 60kg
60kg near limit, but no pain. I once used 90kg on these, can't even fathom how I did it back then!


Leg extension ISO, single leg - end of unit elevated 5 inches - lifted weight into position with arms helping, and then using arms to lift weight off
30 sec ISO push against 60 degrees strap at 70% effort -  x 15kg, 20kg, 30kg, 40kg


Lying face down, Palms down, arms by sides raises: 0.75kg x10, 1kg x12
Super set
Lying face down, Palms up, arms by sides raises: 0.75kg x15, 1kg x30
Lying face down, arms straight out to sides, Palms down raises: 0.75kg x15, 1kg x30

Walk - 23 mins

CoolColJ

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Re: Reboot - get lean, get hops
« Reply #1332 on: August 18, 2022, 03:37:30 am »
0
Thursday 18th August 2022

Whole body moderately sore! Did not expect to get as sore as I have from the ISOs
My quads/rectus femoris, biceps, cuffs, calves, hamstrings (?) especially.

Had planned to train today, but will just rest

----
While lying in bed, upon waking

Single Bent leg, internal rotation ISO -  3x 30secs
both sides had a 5/10 pain in the adductor region, just resisting gravity... so something up here


Waking mobility work and upper body stretches

CoolColJ

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Re: Reboot - get lean, get hops
« Reply #1333 on: August 20, 2022, 09:21:56 am »
0
Friday 19th August 2022

Feeling good again, soreness down a lot over night

Aother long ass session, will make tweaks to get things back down!

----
While lying in bed, upon waking

Single Bent leg, internal rotation ISO -  3x 30secs
both sides had a 5/10 pain in the adductor region

Morning mobility work and upper body stretches
Soft tissue work for whole body


Tendon health+rehab -  Low fatigue Week 6 - day 2

Bodyweight with shoes, winter clothing - 91.5kg

BBall ball control and dribbling - 5 mins - good

split squat ISO, rear leg straight, on balls of feet, at 90 degrees knee angle - x 30 secs
Front plank hold: x 30secs
Glute bridge hold, with knees pushed inwards x30secs
Side plank, legs bent: x 30 secs

Heel touch downs, single leg, off 7 inch step: - slow eccentric - x10
Half kneeling weight shift: - 10kg plate 5x10 secs

A) Leg extension ISO, single leg - end of unit elevated 5 inches - 3 sec Concentric, 20 sec hold at top, 60 degrees, 6 sec eccentric - 15kg, 20kg, 25 kg
3 sec Concentric, 40 sec hold at 60 degrees, 6 sec eccentric x 30kg, 30kg, 32.5kg

B) SSB Calf Raise - single leg - 3 sec down and 1 sec up, 1 sec hold at top -  full range BW x8,
3 secs down to neutral, explode up, 1 sec hold at top - 30kg x8, 35kg x8, 40kg x8, 45kg 2x8

1/10 pain on right Achilles insertion area on 40kg set, 2/10 on first 45kg set, but fine on the next one

C) Power Clean - 20kg x8 (Warm up) 4 from low hang, 4 hi hang
40kg x6 (Warm up) 3 floor, 3 hang
50kg x6 (Warm up) 3 floor, 3 hang
wrist wraps
60kg x3
65kg x3, 2x4

Ok, but form still feels dicey. Will drop these to save time, just don't feel I am getting much benefit from them


Pull-up Scapular shrugs: - BW x12 Wide grip BW x12, Chin grip x12

Rotating sets - 2 mins rest

A) Chin up - leg assisted x10
controlled eccentric - BW (92kg) x3

chain belt
+5kg x3
+10kg x2
+15kg x2 @
+20kg x2 @7  --> puts e1RM at 122kg total weight

75% of e1RM - +2.5kg 3x4 - all reps  shoulders to bar and fast

Pull Up: BW x4 - Right lower bicep area hurt

B1) Safety bar Squat - Oly shoes - controlled eccentric - 30kg x6, 70kg x6, belt 90kg x6
110kg x6 @ RPE 6

B2) High bar squat:  - Oly shoes - controlled eccentric - 20kg x5, 60kg x5, belt 90kg x4, 110kg x3
belt
125kg x9 RPE @8.5

This put e1RM around 169kg
Haven't repped out on squats in quite some time, had the urge to see where things were.
So not so low fatigue this session :)  But I did stop after that rep out
Used new shoulder width, foot more forward stance.
Even when it got hard I did not have any major left hip shift issues... interesting...

C) Single leg split stance tibialis raise, in oly shoes - BW x12, x10 @ RPE 8
+5kg x8 @ RPE 9


Rotating sets - 1 mins rest

A) Offset, semi single arm pushup on bench: - on 20 inch bench BW x3
20 inch bench -
BW x 12 @ RPE 8  (+2 reps)
BW x8, x7 @ RPE 8

B) Split leg Romanian Deadlift - 20kg x8, 40kg x8, 45kg x8, 50kg x8, 55kg x8 @ RPE 6

C) Suitcase carry, single arm, high knee marches in place: -  45lbs x20



CoolColJ

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Re: Reboot - get lean, get hops
« Reply #1334 on: August 20, 2022, 01:31:28 pm »
0
Saturday 20th August 2022

Feel ok mood and energy wise, but man pretty sore all over.
My quads are crazy sore, along with my erectors (in a good way), biceps, lats

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Waking mobility work and upper body stretches

Seated, single leg push into floor ISO heel off the floor, 90 degree knee angle  - 50% effort 4x45 secs