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Progress Journals & Experimental Routines / Re: Reboot - get lean, get hops
« Last post by CoolColJ on Today at 08:31:34 am »Tuesday 30th April 2024
Thankfully soreness greatly reduced
Cutting most of my ISOs down to 33 secs.
Less time to do, it adds up, and can use more weight/effort.
based on research 30 secs still has effect on tendons.
Reboot - Week 22, Day 2 - Lower weights
Body Weight: 89.4kg with shoes, in winter clothing
snatch grip behind the neck press + dislocate stretch with broom x 1 min
Lateral squat ISO: 2x30 secs
External leg rotation ISO against floor, slight bent knee: 2x45secs
Popliteus, seated bent knee internal foot rotation ISO 4x33 secs
Sartorius lying on back, single leg ISO pull, against opposite foot: 4x33 secs
Calf raise ISO push against wall, sitting on floor, back against wall: 3x33 secs
Sitting on floor, back on wall, single leg press ISO push through ball of foot against wall: 3x33 secs
A. Front plank hold: 33secs
B. Side plank, legs bent and abducted: 33secs
C. Glute bridge hold: 33secs
Leg Extension ISO - single leg - plates moved towards end of arm -
Leaning back, slow concetric, 10 sec hold at top, 30 degrees, 60 degrees, 80 degrees - 10kg x55secs, x15kg, x15kg
Heel touch downs, single leg, off 8 inch step: slow tempo - BW x10
Power clean:
20kg x10 - 5 low hang, 5 high hang
40kg x10 - 1 floor, 3 high hang, 3 knee hang, 3 floor
40kg x3 - 1 floor, high hang, knee hang
45kg x10 - 1 floor, 3 high hang, 3 knee hang, 3 floor
45kg x10 - 1 floor, 3 high hang, 3 knee hang, 3 floor
Floor - 50kg x3, 55kg x3
High Bar squat - Goblet squat 10kg x10
Reebok Nano, slow - 40kg x8, 60kg x5, 75kg x5
Oly shoes, Slow, paused - 90kg x4
Oly shoes, belt, 4 secs down - 105kg x2, 115kg x1 (felt easier than before),
125kg x1 @ RPE 8.5
Oly shoes - 4 mins rest - 105kg x6
Reebok Nano - 4 mins rest - 105kg x6
Bare feet/socks - 5 mins rest - 105kg x6
Oly shoes - 6 mins rest - 105kg x10 @RPE 8.5
Was tempted to go for an 11th rep on the last set, but decided I needed the recovery instead of grinding out another rep.
Didn't go as well as I would have liked. Form was spoty from the accumulated fatigue
Feels better when I rep out on the first set, and then do the volume sets after, rather than last like today.
Noticed much less hip shift since last session of SSB Bulgarian split squats
The bare foot set also felt the best, and felt way lighter on my back for some reason. The first two sets felt much heavier
Barefeet felt more planted and connected to the floor, so I may switch to that.
Although I can't get as low nor as upright.
I feel like I'm on tippy toes in oly shoes due to the slope of the garage
My shorter tibia to femur ratio causes me to lean more forward than I'd like for a high bar squat
rotating sets
Tibilias Wall raise - standing warmup in oly shoes - BW x6
against side of car, in oly shoes - hold at top - BW x6
BW x20 @RPE 9 (+1 rep)
BW x17 @10
I may just maintain these here. 20 reps in oly shoes is already plenty strong enough
Romanian Deadlift - Lower down to inch off the floor - 20kg x12, 40kg x6, 60kg x6
Belt+straps - 70kg 4x12 @RPE 8 on last set
Felt brutal!
Leg extension single leg: front elevated 5 inches, Plates shifted to end of arm - SLOW - 10kg 2x10 @RPE 8
Calf raise - single leg - BW SLOW, paused, full range 2x10
SSB ISOs
30kg x33 Seconds - Straight
35kg x33 Seconds - Straight (+5kg)
35kg x33 Seconds - Toes out
35kg x33 Seconds - Toes in
SSB - Flat on floor, heel not touching, controlled - 40kg 2x12 @7/8 (+5kg)
starting to load heavier - and no achilles aches
Rotating sets
Ab wheel: On knees, progressively lower x6
On knees 3x12 @7/8/9
Leg curl, single leg : - Plates shifted to end of arm - SLOW - 5kg x5, 7.5kg x10 , x9 @RPE 8
Hammer curl - dumbbell : SLOW - 10lbs 3x10 @8
Chin up, leg assisted: x3, x12 @9
Jefferson Curl - controlled 10kg x10, 15kgx20 @8
Still crazy erector pump, but getting easier
----
stretch
Thankfully soreness greatly reduced
Cutting most of my ISOs down to 33 secs.
Less time to do, it adds up, and can use more weight/effort.
based on research 30 secs still has effect on tendons.
Reboot - Week 22, Day 2 - Lower weights
Body Weight: 89.4kg with shoes, in winter clothing
snatch grip behind the neck press + dislocate stretch with broom x 1 min
Lateral squat ISO: 2x30 secs
External leg rotation ISO against floor, slight bent knee: 2x45secs
Popliteus, seated bent knee internal foot rotation ISO 4x33 secs
Sartorius lying on back, single leg ISO pull, against opposite foot: 4x33 secs
Calf raise ISO push against wall, sitting on floor, back against wall: 3x33 secs
Sitting on floor, back on wall, single leg press ISO push through ball of foot against wall: 3x33 secs
A. Front plank hold: 33secs
B. Side plank, legs bent and abducted: 33secs
C. Glute bridge hold: 33secs
Leg Extension ISO - single leg - plates moved towards end of arm -
Leaning back, slow concetric, 10 sec hold at top, 30 degrees, 60 degrees, 80 degrees - 10kg x55secs, x15kg, x15kg
Heel touch downs, single leg, off 8 inch step: slow tempo - BW x10
Power clean:
20kg x10 - 5 low hang, 5 high hang
40kg x10 - 1 floor, 3 high hang, 3 knee hang, 3 floor
40kg x3 - 1 floor, high hang, knee hang
45kg x10 - 1 floor, 3 high hang, 3 knee hang, 3 floor
45kg x10 - 1 floor, 3 high hang, 3 knee hang, 3 floor
Floor - 50kg x3, 55kg x3
High Bar squat - Goblet squat 10kg x10
Reebok Nano, slow - 40kg x8, 60kg x5, 75kg x5
Oly shoes, Slow, paused - 90kg x4
Oly shoes, belt, 4 secs down - 105kg x2, 115kg x1 (felt easier than before),
125kg x1 @ RPE 8.5
Oly shoes - 4 mins rest - 105kg x6
Reebok Nano - 4 mins rest - 105kg x6
Bare feet/socks - 5 mins rest - 105kg x6
Oly shoes - 6 mins rest - 105kg x10 @RPE 8.5
Was tempted to go for an 11th rep on the last set, but decided I needed the recovery instead of grinding out another rep.
Didn't go as well as I would have liked. Form was spoty from the accumulated fatigue
Feels better when I rep out on the first set, and then do the volume sets after, rather than last like today.
Noticed much less hip shift since last session of SSB Bulgarian split squats
The bare foot set also felt the best, and felt way lighter on my back for some reason. The first two sets felt much heavier
Barefeet felt more planted and connected to the floor, so I may switch to that.
Although I can't get as low nor as upright.
I feel like I'm on tippy toes in oly shoes due to the slope of the garage
My shorter tibia to femur ratio causes me to lean more forward than I'd like for a high bar squat
rotating sets
Tibilias Wall raise - standing warmup in oly shoes - BW x6
against side of car, in oly shoes - hold at top - BW x6
BW x20 @RPE 9 (+1 rep)
BW x17 @10
I may just maintain these here. 20 reps in oly shoes is already plenty strong enough
Romanian Deadlift - Lower down to inch off the floor - 20kg x12, 40kg x6, 60kg x6
Belt+straps - 70kg 4x12 @RPE 8 on last set
Felt brutal!
Leg extension single leg: front elevated 5 inches, Plates shifted to end of arm - SLOW - 10kg 2x10 @RPE 8
Calf raise - single leg - BW SLOW, paused, full range 2x10
SSB ISOs
30kg x33 Seconds - Straight
35kg x33 Seconds - Straight (+5kg)
35kg x33 Seconds - Toes out
35kg x33 Seconds - Toes in
SSB - Flat on floor, heel not touching, controlled - 40kg 2x12 @7/8 (+5kg)
starting to load heavier - and no achilles aches
Rotating sets
Ab wheel: On knees, progressively lower x6
On knees 3x12 @7/8/9
Leg curl, single leg : - Plates shifted to end of arm - SLOW - 5kg x5, 7.5kg x10 , x9 @RPE 8
Hammer curl - dumbbell : SLOW - 10lbs 3x10 @8
Chin up, leg assisted: x3, x12 @9
Jefferson Curl - controlled 10kg x10, 15kgx20 @8
Still crazy erector pump, but getting easier
----
stretch
