Monday 9th January 2023Mild drained and tired feeling.
Achey feeling all over, but no major DOMs. Posterior chain the most.
Achilles no worse after yesterday. Left side fine, right side still with the inner ankle ache when cold walking upon waking.
Switching things up and did my whole body today, so that I can have the rest of the week to recover and be fresher for Sunday's session.
I skipped leg curls but will try and fit them in later in the week somewhere. Will squeeze them in here next week.
Been tempted to get a Barbell Mate, Aussie made barbell velocity tracker, and the cheapest one around.
It will help me fine tune RPE on squats, like today, where it can help me select the right load without knowing my e1RM or having to do rep outs to do so, on the training day itself.
And then terminate each set after a certain velocity threshold has dropped off from fatigue, auto regulating reps and sets
I've already spent this much is shoes, why not spend it on something that actually helps training quality?
Waking mobility work and upper body stretches - lat, thoracic and pec stretches
Toe curl ISO - 3x 30secs
Tendon Rehab - Full body. Cycle 1, Week 6, Day 2AfternoonBody Weight: 89kg with shoes
snatch grip behind the neck press + dislocates with broomSingle leg stand. weight on opposite arm : - light finger touch for balance - 30secs x 5kg, 5kg, 5kg
Split squat ISO on balls of foot, rear leg straight: x30secs
Glute bridge hold: x30 Secs
Split squat ISO on balls of foot, rear leg bent 60 degrees x 30 secs
Bird Dogs - Alternating sides, hold at top - x20
Cossack squat 2x 30 secs each side
rotating sets
Peroneal external foot rotation ISO : seated, Iron Edge mini flat heavy band on front of feet. Toes pointed - 3x30secs
Dumbbell press, rotating grip: - inline with ears - 5lbs x 12, 15lbs x10, 25lbs x8, 35lbs x7, 45lbs x5
47.5lbs x11, x10 @ RPE 8.5/9 (
PR!! +1 rep each set)
SSB single leg Calf raise ISO: - 2 hands supported, held at slightly above neutral - 30 secs x BW, 30kg, 50kg, 70kg, 80kg
90kg - hard - 2/10 Achilles tendon pain, both sides
90kg - hard - 2/10 Achilles tendon pain, both sides
80kg felt OK, took a big jump to 90kg, up from 85kg last session, and it felt OK. Hard, but not excessively so.
Over body weight now.
I think aiming for 1.5x BW eventually will ensure my achilles can handle the required forces.
Around 110kg when I get under 75kg
That would be like 3.5x BW with 2 legs.
Heel touch downs, single leg, off 6 inch step: slow tempo - BW x10
Leg extension ISO, single leg - end of unit elevated 5 inches -
- 3 sec concentric, 15 sec hold at top, 20 sec hold at 60 degrees, slow eccentric - x 15kg, 20kg, 25kg, 30kg, 35kg
- 3 sec concentric, 30 Seconds hold at top, slow eccentric x 35kg, 35kg - hard
3/10 right quad tendon on 35kg sets
SSB single leg bent knee Calf raise: - 2 hands supported, 3 secs down, explode up - BW x5
15mm elevated - lowered to just above the floor
30kg x8 - 3/10 Achilles insertion pain at the bottom on both sides
35kg x10 - 3/10 Achilles insertion pain at the bottom on both sides
40kg x10 - 3/10 Achilles insertion pain at the bottom on both sides
Took a gamble on doing these heel off the floor with the pain
Deficit Push up - hands on PowerBlock dumbbells (Warm up) On floor x10,
Feet on 20 inch bench x 17 @ RPE 6 (+4 reps)
Pike push up: - BW x12 @ RPE 7
Chin Up - hang and 20 scap shrugs, 10 sec ISO at mid range, BW x1, x1, x1
BW x8 @ RPE 9
reps well down....
Dips: - dip shrugs BW 2x20
slow tempo - dip belt + 5kg x 8 @ RPE 8 (
+1 rep)
High angle barbell rows - Elbows out, to upper abs - 20kg x12, 40kg x10, 60kg x6
65kg x10, x10 @ RPE 7/8 (
+3kg, -2 reps)
High bar squat: - Slow Controlled eccentric, explode up - 20kg x5, 40kg x5, 60kg x5, 80kg x5,
70% of e1RM - 100kg x4, x5, x5, x5, x5 - 5th reps slower and more strained.
Back to sub-maximal, max concentric speed style reps.
Much faster recovery from these, and better for jumping power.
100kg felt just about right, and even though I could probably do 10+ reps with it, the 5th rep in each set felt much more strained.
So maybe stopping at 4 reps would be better.
A velocity tracking device would help select the right weight, and give velocity loss feedback in real time
As for progression, might just add 1kg each week for now, as you would expect a 1% increase in strength each week
But I'm in a calorie deficit so we shall see.
Tibilias Wall raise - against side of car, in oly shoes - BW x 8
BWx15, x15 @ RPE 7/8
Semi single/split leg Romanian deadlift: - Both sides back to back, fast down, explode up - 20kg x5
20% of high bar squat e1RM - 30kg 4x5
Felt like nothing, but the sting in my hamstrings after each set said otherwise.
Much easier on the erectors as well.
Single arm suitcase carry: kettlebell - trip around front yard - 40secs x 14kg, 18kg, 18kg - moderately hard
AB wheel: On knees x6,
straight leg progressively lower each rep to 80% ROM x6
Straight leg to 80% ROM x6, x6 @ RPE 7/8
small increase in ROM from last session
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stretch
