Bodyweight: 92.1 kg Sleep length&rating: 7h40m, 4/5 Exhaustion level: 9/10
Comments:
Felt somewhat weak in the squat. Can't believe how heavy 100 kg feels like, even low bar. Also, the deadlift was difficult and felt like something I shouldn't be doing, although to be fair it came after heavy work during the squat which took quite a lot out of me.
Planning to move into an 8 day training cycle - so an extra days rest. maybe even a 9 day one, still planning things out Also stopped doing lower body today, back to a proper lower/upper setup Although, my lower body does still get hit today.... Quads feel quite pumped after the loaded pushups
Did feel good just doing upper body today, much shorter session. Felt "refreshed" post session, especially after loading up on whey, milk, maple syrup and dried sultanas
Reboot - Week 25, Day 3 - Upper weights
Body Weight: 89.6kg with shoes
Ball circles at wall:- 12 each direction - front 2x24 , side 2x24 BBall overhead single arm plank againt wall: 3x33 secs
Popliteus Internal foot rotation ISO against floor 3x33 secs Sartorius seated bent leg ISO pull against opposite leg - 3x33 secs
Front plank hold - 33 secs Side plank hold Bent knee abducted - 33secs glute bridge hold x 33secs
Wall sit - heels off the floor - pushing into floor at 70% effort - 5x33secs Patella tendon ache until third set
rotating sets - 1.5 to 2 mins between
Band external rotation activation: - while slow overhead pressing - Light band x2 x 3sets done between warm up sets of the press and chin
Chin up - various hangs and scap shrugs, and mid hold ISO to warm up - leg assisted BW x3, BW x3
Straight legs - slight L Sit posture Chain belt+5kg - 5 sets of 2 @RPE 7.5 on last set
Lats and biceps felt achey A little experiment in loading and progression - will progress 1 set each week with a rep until 5 sets of 3 Then add 2.5kg and reset back to 5x2
-10 sec rest on mini sets, still did not drop off. No right brachialis pain, so it looks like it's starting to finally heal...
Deficit push up: - Using dip handles, feet on bench, elevating feet 5 inches above parallel paused - BW x5
Dip belt + loading pin on mid thoracic +10kg x8 +20kg x12 @RPE 8
5 mins rest +25kg x10 @8
Used the dip handles on my squat stand. Felt good, solid and stable. My core and quads were firing hard on the 25kg set though, as the plates slipped closer to my waist. I have a cheap rock climbing figure 8 chest harness coming from Aliexpress, with large carabiner, that will replace the dip belt, which should keep the plates over my chest. Just hook the loading pin to the carabiner, much easier.
The +25kg set would be around 80kg total weight, so it looks like I'm strong enough to bench around 110kg. Reading around, getting to +50kg for 10 reps, will allow me to bench 140kg for a few reps. The strength will be there and the range of motion is greater. But pushups are more stable than bench though.
Video comparing the two setups <a href="http://www.youtube.com/watch?v=N99hfb3-DT0" target="_blank">http://www.youtube.com/watch?v=N99hfb3-DT0</a>
Single arm dumbbell row - arm supported, elbows out, controlled - 45lbs x12 @8 Lying face down, overhead Y raises: - 35 degree incline bench - 3 sec hold at top - 1.25kg x8 @RPE 8 face down Y raise into W press: - 35 degree incline bench - 1.25kg x10 @8
Moderately sore all over. Didn't feel my erectors work that much with the back extensions yesterday, but they feel it this morning upon waking. Along with my upper hamstrings, posterior shoulder and upperback from the wide snatch grip
Reduction in overall volume helped, feeling better than I usually do this day of the week
Tendon Rehab - Recovery
Popliteus internal foot rotation against floor ISO : 4x33 secs Sartorius seated leg curl ISO single leg: 70% effort - 3x33 secs Combo single leg 1/4 squat wall sit on balls of feet and sartorius leg pull ISO : pushing into floor at 70 % effort - 3 x33 secs
Walking: x 31 mins
Evening
Popliteus bent knee internal foot rotation ISO : 4x3 secs Wall sit: - pushing into the floor at 70 % effort - 5x 33secs Sartorius seated leg curl ISO single leg:70% effort - 4x 33secs
just be careful to ease back into jumping, tendinopathy tends to flare up bad after a long break. Body doesn't like sudden spikes in loading rate. Patella and achilles in particular
Question to everyone, but without turning it to a 5 pages flame war : Best diet choice for re-composition : Intermittent fasting / 4-5 spread meals / doesn't really matter ( supposing all choices have the same kcals balance and nutrients) ?
That's not a diet choice, more like diet composition and timing. You tend to be less hungry when you don't eat I prefer spreading the meals about, into larger meals. Much more satisfying and good for sleep when you have a large dinner. And clustering meals post training. And for older folks, protein needs to be in larger doses per meal to have an effect.
Other than that same calories and nutrients, make no difference with different timings. A recent study showed that a 100g protein meal was still digesting 12 hours later So no need to spread meals evenly
Question to everyone, but without turning it to a 5 pages flame war : Best diet choice for re-composition : Intermittent fasting / 4-5 spread meals / doesn't really matter ( supposing all choices have the same kcals balance and nutrients) ?
BB Row 90 x 16 [lots were lengthened partials just to the knee]
RDL 130 x 6
Reverse Nordic +15 x 9 + BW x 8
Incline DB Bench 30 x 12
Flye 15 x 11
Preacher 12.5 x 10, 8
Pushdown 27.5 x 18, 14
Notes
longer rest than planned, but felt needed. workout felt weak lol!
edit: got a different more comfrotable grip implement, which, despite having a slightly deeper edge, is actually a little harder to lift for various reasons i cba to explain
Training update: I've stoped running as much because the weather is shifting (not winter yet, but a bit wetter), and I also joined a gym after a ~5 year gap. One of the parents I know owns a small chain of 24h places and offered me a decent price, so it just felt like a sign to get back to weight lifting a bit.
Over the past few weeks I've been doing a pretty easy program:
Day1: Cardio warmup (5 mins on step machine and 1000m row machine), 4x10 squat / 45 deg back ext 3x10 / single leg on the leg ext machine, ham machine / SL calf raise w/KB and core exercises
Day2: Cardio, BSS 3x10/leg / 45 deg back ext 3x10 / calf and core exercises
Day3: Cardio, 5x5 squat / 45 deg back ext 3x10 / single leg on the leg ext machine, ham machine / SL calf raise w/KB and core exercises
I'm sticking with the squat and 45 deg back extension as primary exercises. I'm not messing around with deadlifts, or much upper body really. BSS is mostly a mid-week break from squatting. I actually feel pretty good and not too weak: I'm at about 80kgs for 4x10 and ~90kgs for 5x5 - a fair way off my best but I think I can get back to ~130-140kg 1rm with a few months of work. I'm keen to try a bit of jumping once my strength is back.
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