Friday 17th September 2021A little achey all over, but soreness is less than yesterday.
Right achilles insertion feels a little worse. I think it might be due to the bent knee calf raises as the ROM is greater on those.
5th day of squats in a row, will take it easy tomorrow and rest up a bit for BBall on Sunday
I can't be too tired as I'm still making strength gains across the board, that are so much larger than at anytime I have trained in the past, even in my late teen/early 20s!
And that's on a calorie deficit as well... I don't even know which of the variables is causing such a big gain in strength... possible a case of "all the above"
Feels like Smolov type gains
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Morning mobility work and upper body stretches
Tendon health+rehab - fasted10G beef gelatin + 1g vitamin C one hour before session
general mobility drills
side leg raises x 20 each leg
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 + stretch and then each lat by leaning to each side for 10-20 secs each till 1min
Band pull aparts - high to low, Diagonals, palms facing down- Rogue light band x10 each axis
High to low, palms facing up - Jumpstretch light band 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 at 45 degrees - x 30secs each side
Wall tib raise - x20
Spanish squat ISO - at 60 degree knee angle - 2x30secs
rotating sets - 1 mins rest
A1) Leg Extension ISO - using strap from bench - @80% effort - 60 degrees 3x30secs
A2) SSB Front step down - 6 inch step, in oly shoes - 35kg x 20
A3) single leg squat - single arm supported to 17 inch bench, in oly shoes - 5kg x 20
step down - feels too easy still, will go up to 40kg
single leg squats upped to a 5kg plate, still not that hard, so will use 10kg next time.
B) SSB single leg calf raise - no elevation, held at top/max contraction - BW x20, 37.5kg x20, 30 sec ISO x 55kg x 3 sets
C) SSB single leg, bent knee soleus calf raise - arm supported - no elevation, in oly shoes - BW x20, 37.5kg x20
+2.5kg on the 20 rep set, not too hard, so 40kg looks to be the go next week.
KettleBell swing - 25lbs x5, 30lbs 3x10
SSB Good morning - 30kg x5, 50kg x20 (+5kg)
Bench Dip scap shrug x 20
Pull up - feet supported x 20
Push up - BW x 20
High angle row - 40kg x20 (+5kg)
dips - feet assisted - BW x20
Dumbbell press - palms facing, elbow in line with ears - 20lbs x20
Dumbbell curl - 17.5lbs x20
Stiff legged deadlift - 40kg x5, straps 65kg x20
Good mornings still not that hard with an extra 5kg
Same for high angle rows.
High bar squat - oly shoes - 6 sec down, controlled up - BW x 5, 20kg x5, 50kg x 5, 70kg x5
6 sec down on first rep, 3 secs for the rest - 100kg x1, 100kg x10 @ RPE 9
Will use 100kg again next session, and see if it feel easier before I jump to 105kg
Ivanko super gripper - 64lbs x6,
right hand 72lbs x10, 92lbs x20 (+5 reps), 101lbs x11, x10 @ RPE 7
left hand 72lbs x20, 92lbs x20 (+5 reps!), 101lbs x11, x10 @ RPE 9
Absolutely demolished last weeks numbers on the left hand!!!
Hard to believe 2 weeks ago 13 reps was pretty tough
A) Jefferson curl - hold at bottom of each rep - 20kg barbell x 10, 25kg x10 + 40 sec hold on last set @ RPE 6
B1) Elbows out row + external rotation + 50% ROM press - chest supported at 45 degrees - 5lbs x10, 7.5lbs x8 @ RPE 8
B2) Scaption - hold at top - 5kg plates x 10, 15lb dumbbell 2x12 @ RPE 8
reverse hypers, on incline bench - BW x 20
stretch
pullover thoracic spine stretch with 15lb dumbbell x 80 secs
6 hours laterWall sit at 60 degree knee angle - 2 legs x 45 secs
single leg 45 secs x 3
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can only improve from here !