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Progress Journals & Experimental Routines / Re: Raptor's log
« Last post by Raptor on March 27, 2024, 03:42:48 pm »
For a long while I used to stay hunchbacked so in the last few years I made a conscious (and potentially unconscious) effort to stay upright. However, now I always stay super tight with my back and with my shoulders pulled up, like you want to fight someone (like some people think makes you look like a tough guy). And my hunch is that it's because of this - my back never relaxes and stays tight hours and hours, including when lying in bed. If I try to relax while in bed it's like something stops me, like the weight of the head would be too much if I relax completely and I would put too much pressure on my cervical spine. It's hard to describe.
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Progress Journals & Experimental Routines / Re: Reboot - get lean, get hops
« Last post by CoolColJ on March 27, 2024, 03:06:58 pm »
Wednesday 27th March 2024

Plantaris tendons still achey when cold out of bed, but OK when warmed up.


Reboot - Week 16, Day 2 - Lower weights

Body Weight: 91.4kg with shoes

snatch grip behind the neck press + dislocate stretch with broom x 1 min

Lateral squat ISO:1/4 squat depth 2x45secs
Split squat ISO, rear leg straight: x 45 secs
Calf raise ISO push against wall, sitting on floor, back against wall: @70% 3x45secs

Wall sit - x 45secs
Leg Extension ISO - single leg - lifted up to top, no eccentric - 10kg 2x45 secs @7
Reverse hyper: BW x15

Heel touch downs, single leg, off 8 inch step: slow tempo - BW x10

A. Front plank hold: 30secs
B. Side plank, legs bent: 30secs
C. Glute bridge hold: 30secs

Low bar good morning - 20kg x10


High Bar squat -
Reebok Nano
6 secs down, paused, and controlled up - BW x10
6 secs down, 10 sec paused - 20kg x3, 40kg x2
6 secs down, 5 sec paused - 60kg x2
6 secs down, 3 sec paused - 80kg x2

Oly shoes
5 secs down,  3 sec paused 90kg x1, 100kg x1, 110kg x1

110kg x8 @RPE 8
8 mins rest
belt - 120kg x8 @RPE8.5  (+10kg, -4 reps)
100kg x6 @7

Squats felt much harder today. Regressed a bit
Either bad day, or lack of recovery from the introduction of the leg extension ISOs


rotating sets

Calf raise - single leg - staggered stance - no elevation on floor, SLOW
BW x10
chain dip belt + 10kg x12 @ RPE 5
+15kg x15 @RPE 6
+17.5kg x15 @6

Tibilias Wall raise - standing warmup in oly shoes - BW x5
against side of car, in oly shoes - hold at top - BW x3
BW x15 @RPE 9 (+1 rep)
BW x14 @9

Romanian Deadlift - 20kg x10. 40kg x10
60kg x10 @5
hookgrip - 65kg x15 @6

Leg extension, single leg - end of unit elevated 5 inches - Plates shifted to end of arm
slow tempo
10kg x5
12.5kg x9 @8.5
12.5kg x8 @8

Shifting the plates to end of loading arm makes the whole range of motion feel harder, instead of just the top.
Big reduction in load and reps


Rotating sets

SSB Good Morning: - belt - 30kg x10, 40kg x10
50kg x10 @6
60kg x11 @7  (+5kg)

Went up another 5kg and it felt OK. Using 50% of Squat main set feels about right

Leg curl, single leg : - Plates shifted to end of arm - 10kg x5 (Warm up)
explode up, controlled down

Plates shifted to end of arm - 12.5kg x3, x10 @9
normal - 16.25kg x10 @8.5


Single leg, kneeling deadlift: single dumbbell on opposite side of working leg, supported
50lbs x10 @7

Single leg, Romanian deadlift, RDL: single dumbbell on opposite side of working leg, supported
50lbs x10 @8

Jefferson Curl - controlled 15kg x15 @6

----
stretch
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Progress Journals & Experimental Routines / Re: Reboot - get lean, get hops
« Last post by CoolColJ on March 27, 2024, 02:47:04 pm »
Monday 25th March 2024

Both plantaris tendons achey
Rest


Tuesday 26th March 2024

Tendon Rehab -

Calf raise ISO - single leg 2x60secs  --> toes out, toes in
Dip belt+10kg x60secs toes out
+15kg 3x45 Seconds --> Toes in,out,in

High angle row ISO : 10kg 3x 45secs - 2/10 right lower brachialis pain

Semi sissy squat ISO, single leg staggered stance, other leg straight in front: 3x45 secs

Leg curl ISO against floor, single leg: 3x45 secs

Leg Extension ISO - single leg - lifted up to top, no eccentric
45 sec hold top, 30 sec at 45 degrees x 10kg, 12.5kg x 2  @8/8.5



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Progress Journals & Experimental Routines / Re: Age vs VO2max
« Last post by vag on March 27, 2024, 12:49:18 pm »
22 March

ATG SQUAT:
5@60kg
3@70kg
1@85kg ( + 5kg ) , first time over BW since last year, second in total since 2018.

BB BENCH : 10 @ 45, 50, 50, 52.5 kg ( + 2.5 kg in sets 2 and 4)
LAT PULL DOWN : 4x10 @ 71kg
DB OHP :  4x10 @ 17.5kg each hand
DB HAMMER CURL : 3x12 @ 12.5kg each hand
ROPE PUSHDOWN :  3x12 @ 17kg

Then there was a long-weekend (national day off Monday) that i bridged with a leave to make a short 4-days holiday trip. No training ofc.
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Progress Journals & Experimental Routines / Re: Raptor's log
« Last post by vag on March 27, 2024, 12:44:03 pm »
I told you its unimpressive. My sleeping HR is always monitored yes, it seems that it drops down to around my resting HR , +-2 , this period that is around 50.
As for the magnetic weakness feelings, maybe if all other tests fail, check to see if they are some kind of psychosomatic reactions?
Given the chance , i always wanted to say this: 'psycho' and all its derivatives is one of the most misunderstood words. In English it makes you think of American psycho , psychotic episodes etc, but the word is actually Greek and it literally means "soul", primarily in a warm spitrtual way. And of course also used in clinical Psychiatry ( which is also Greek ,  psycho-soul + iatriki-medicine , soul-medicine literally ). Some justice has been just served.
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on March 27, 2024, 11:15:38 am »
27-03-24

BW - 72.1

Bouldering for ~90 mins

Notes

Fun. Should do this more.

Away from tmrw til Monday, might try to do some BW stuff while away. Diet will continue next week.
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Progress Journals & Experimental Routines / Re: Raptor's log
« Last post by Raptor on March 27, 2024, 11:12:55 am »
Bench focus day 17:

Bench press:

20x5
20x5
40x5
60x3
70x4 (hard)
65x4
60x5


High bar full squat:

20x8
60x8
80x8 (medium difficulty, could've done 10-12)
80x8 (medium difficulty)


Hang powersnatch:

20x3
20x3
30x3
35x3
35x3
30x3

Seated cable rows:

40x10
80x8
80x7

Straight-leg deadlifts:

60x8
60x8

Bodyweight: 92.9 kg
Sleep rating: 5/5
Exhaustion level: 9/10

Comments:

Pretty good workout. The straight leg deadlifts really used up my hams.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on March 26, 2024, 06:49:09 pm »
- tempo
-- warm up
-- 6 x 800m @ 5k pace (3:59, 3:55, 3:52, 3:55, 3:54, 3:58)
-- cool down
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on March 26, 2024, 01:31:55 pm »
sunday

- run 1:01:51, 9.74 km
with wife

*bathroom break*

- race pace practice
-- run 1 km
-- 3 km @ (4:21, 4:19, 4:17)
-- run 1.5 km
relatively pleased although this was short. the high-effort bit was mostly uphill and i managed to keep it right at or just under 10-mile target pace, without watch cues. it wasn't hard but also wasn't as easy as i'd like it to be given that the race is in a bit over a month.
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on March 26, 2024, 06:10:54 am »
Nice, one more rep with your old PR while weighing 5 kg less and being older.

Thanks, yeah v happy with it. I think lots of PRs are coming on that lift because I haven't included it regularly for a while. Also, I'm only 30, so I hope I'm at least 10 years away from age being a meaningful factor in strength PRs...
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