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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on Today at 07:46:01 am »Taking a few days rest, back Monday probs.
Recent Posts
2
Progress Journals & Experimental Routines / Re: Reboot - get lean, get hops
« Last post by CoolColJ on Today at 05:42:21 am »Thursday 23rd May 2024
Still pretty sore in my legs and posterior chain
Reboot - Week 24, Day 3 - Upper weights
Body Weight: 90.1kg in winter clothing and shoes
Ball circles at wall:- 12 each direction - front 2x24 , side 2x24
BBall overhead single arm plank againt wall: 3x33 secs
Front plank hold - 33 secs
Side plank hold Bent knee abducted - 33secs
glute bridge hold x 33secs
Band external rotation activation: - while slow overhead pressing - Light band x2 x 3sets
Popliteus seated Internal foot rotation ISO against opposite foot 3x33 secs
Sartorius seated bent leg ISO pull against opposite leg - 3x33 secs
Leg extension ISO - front elevated 5inches, Plates moved towards end of loading arm with collars, leaning back
Lifted to top, 33 sec hold at 10 degrees x 10kg, 15kg, 20kg, 22.5kg
Heel touch downs, single leg, off 8inch step: BW x12
rotating sets
Dumbbell press, rotating grip: 10lbs x10, 15lbs x10, 25lbs x8, 35lbs x6, 45lbs x2
45lbs x12, x12 @ RPE 9 (+1 rep)
Chin up - straight legs - various hangs and scap shrugs, and mid hold ISO to warm up - BW x1
4 sets of 3 @ RPE 7 on last set
Not sure how many I can do right now, but didn't feel too hard.
Rotating sets
SSB Calf raise ISO - single leg -
30kg x 33 secs straight
30kg x 10+10 Seconds toes out/in
50kg 3 x33 Seconds Straight/toes out/in
70kg 3 x15 Seconds Straight/toes out/in
85kg 3 x15 Seconds Straight/toes out/in
Huge increase in weight. While halving the time, but still not close to failure.
Time to force long term structural changes in the achilles tendon to get back to full health.
No pain or discomfort
Near bodyweight, so close to 2xBW on each foot, and over 300kg in total load if I used two legs.
Don't think my back can support that though
Will move it up over time until a 10 secs hold is hard
Hatfield Safety bar squat: - Flat barefoot shoe - controlled - 30kg x10, 50kg x10, 65kg x8
80kg x10
belt -
82.5kg x10
85kg x10 @RPE 6
+5kg and +1 set.
80kg set felt way easier than last week
High angle barbell row: - controlled - 20kg x10,
Myorep. "+" = 30 secs rest
42.5kg x17↓ @RPE 7 +5+5+5+5+5+5 (+2.5kg)
Deficit push up: feet elevated 12 inches - paused x6
Dip belt, plates on lower back
+5kg x6
+10kg x10 @RPE 5
+15kg x12 @7
Lots of pec activation on +15kg set
Putting a scale on my hands shows about 70kg total load at the top on the +15kg set
So load is a little more at the bottom
Using the dip belt loading this way is a little awkward, but good whole body, core, quad/patella tendon tension.
Might try using chairs and feet on bench, with the dip belt hanging normally, but shifted to mid back
like this
SSB Good Morning: Down to just above parallel - 30kg x10, Belt 50kg x6
belt
60kg x10
4-5 mins rest - 62.5kg 2x10 @ RPE 7 on last set
+2.5kg, +1 set from last week
Single arm dumbbell row - arm supported, elbows out, controlled - 35lbs x12, 45lbs x12 @7
Leg curl, single leg : - Plates shifted to end of arm - SLOW, paused - 5kg x6,
10kg x8, x6 @ RPE 7/8
Still pretty sore in my legs and posterior chain
Reboot - Week 24, Day 3 - Upper weights
Body Weight: 90.1kg in winter clothing and shoes
Ball circles at wall:- 12 each direction - front 2x24 , side 2x24
BBall overhead single arm plank againt wall: 3x33 secs
Front plank hold - 33 secs
Side plank hold Bent knee abducted - 33secs
glute bridge hold x 33secs
Band external rotation activation: - while slow overhead pressing - Light band x2 x 3sets
Popliteus seated Internal foot rotation ISO against opposite foot 3x33 secs
Sartorius seated bent leg ISO pull against opposite leg - 3x33 secs
Leg extension ISO - front elevated 5inches, Plates moved towards end of loading arm with collars, leaning back
Lifted to top, 33 sec hold at 10 degrees x 10kg, 15kg, 20kg, 22.5kg
Heel touch downs, single leg, off 8inch step: BW x12
rotating sets
Dumbbell press, rotating grip: 10lbs x10, 15lbs x10, 25lbs x8, 35lbs x6, 45lbs x2
45lbs x12, x12 @ RPE 9 (+1 rep)
Chin up - straight legs - various hangs and scap shrugs, and mid hold ISO to warm up - BW x1
4 sets of 3 @ RPE 7 on last set
Not sure how many I can do right now, but didn't feel too hard.
Rotating sets
SSB Calf raise ISO - single leg -
30kg x 33 secs straight
30kg x 10+10 Seconds toes out/in
50kg 3 x33 Seconds Straight/toes out/in
70kg 3 x15 Seconds Straight/toes out/in
85kg 3 x15 Seconds Straight/toes out/in
Huge increase in weight. While halving the time, but still not close to failure.
Time to force long term structural changes in the achilles tendon to get back to full health.
No pain or discomfort
Near bodyweight, so close to 2xBW on each foot, and over 300kg in total load if I used two legs.
Don't think my back can support that though
Will move it up over time until a 10 secs hold is hard
Hatfield Safety bar squat: - Flat barefoot shoe - controlled - 30kg x10, 50kg x10, 65kg x8
80kg x10
belt -
82.5kg x10
85kg x10 @RPE 6
+5kg and +1 set.
80kg set felt way easier than last week
High angle barbell row: - controlled - 20kg x10,
Myorep. "+" = 30 secs rest
42.5kg x17↓ @RPE 7 +5+5+5+5+5+5 (+2.5kg)
Deficit push up: feet elevated 12 inches - paused x6
Dip belt, plates on lower back
+5kg x6
+10kg x10 @RPE 5
+15kg x12 @7
Lots of pec activation on +15kg set
Putting a scale on my hands shows about 70kg total load at the top on the +15kg set
So load is a little more at the bottom
Using the dip belt loading this way is a little awkward, but good whole body, core, quad/patella tendon tension.
Might try using chairs and feet on bench, with the dip belt hanging normally, but shifted to mid back
like this
SSB Good Morning: Down to just above parallel - 30kg x10, Belt 50kg x6
belt
60kg x10
4-5 mins rest - 62.5kg 2x10 @ RPE 7 on last set
+2.5kg, +1 set from last week
Single arm dumbbell row - arm supported, elbows out, controlled - 35lbs x12, 45lbs x12 @7
Leg curl, single leg : - Plates shifted to end of arm - SLOW, paused - 5kg x6,
10kg x8, x6 @ RPE 7/8
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Progress Journals & Experimental Routines / Re: Reboot - get lean, get hops
« Last post by CoolColJ on Today at 05:03:44 am »Wednesday 22nd May 2024
Moderately sore all over, but less than before.
Hamstrings rather sore
Tendon Rehab - Recovery
Reverse curl overcoming ISO :against opposite arm - 3x33 secs
Calf raise ISO push against wall, sitting on floor, back against wall: 80% effort -
2 x 33 secs - straight
33 Secs - Toes out
33 Secs - Toes in
QL hip crunch ISO : - one leg off the side of step - BW x33secs
10kg plate held on side off the step - 3x33secs
Popliteus bent knee internal foot rotation ISO : 4x33 secs
Walking: x 23 mins
Moderately sore all over, but less than before.
Hamstrings rather sore
Tendon Rehab - Recovery
Reverse curl overcoming ISO :against opposite arm - 3x33 secs
Calf raise ISO push against wall, sitting on floor, back against wall: 80% effort -
2 x 33 secs - straight
33 Secs - Toes out
33 Secs - Toes in
QL hip crunch ISO : - one leg off the side of step - BW x33secs
10kg plate held on side off the step - 3x33secs
Popliteus bent knee internal foot rotation ISO : 4x33 secs
Walking: x 23 mins
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Progress Journals & Experimental Routines / Re: Age vs VO2max
« Last post by vag on Today at 04:14:17 am »23 May
Low aerobic HR zone run 6.5K @ 51:30 ( 7:56 pace )
lol, horrible. Legs were as sore as it gets from squats, i cant even walk normally.
Low aerobic HR zone run 6.5K @ 51:30 ( 7:56 pace )
lol, horrible. Legs were as sore as it gets from squats, i cant even walk normally.
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on May 23, 2024, 04:29:50 pm »23-05-24
20mm Grip
50 x 1
55 x 1
60 x 1 [as easy as it's ever been]
62.5 x F [was super close, maybe would have got it had I not done 60 before hand]
55 x 2, 2
50 x 3, 3
Finger Curl
25 x 5+3
22.5 x 6+4
20 x 7+6
17.5 x 11+7
Reverse Wrist Curl
7.5 x a bunch of sets
20mm Grip
50 x 1
55 x 1
60 x 1 [as easy as it's ever been]
62.5 x F [was super close, maybe would have got it had I not done 60 before hand]
55 x 2, 2
50 x 3, 3
Finger Curl
25 x 5+3
22.5 x 6+4
20 x 7+6
17.5 x 11+7
Reverse Wrist Curl
7.5 x a bunch of sets
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Progress Journals & Experimental Routines / Re: Raptor's log
« Last post by Raptor on May 23, 2024, 12:15:25 pm »Bench focus day 22:
Bench press:
20x5
40x5
50x3
70x3
65x4
60x5
50x7
Narrow stance high bar full squat:
20x8
50x8
80x8
80x8
Bench press machine:
80x8 (wider grip)
80x7 (narrower grip)
Landmine one-leg deadlift ++ single leg curls:
bar+20kgx10 ++ 40x10
bar+20kgx10 ++ 56x3++48x3++40x5
Single leg extension isometric holds:
40x20s
V-grip pulls to chest:
56x10
56x10
Bodyweight: N/A kg (didn't measure)
Sleep rating: 5/5
Exhaustion level: 8/10
Workout duration: 59 min
Comments:
Felt very weak in the bench press, unsurprisingly with the thicker bar that I thought weighs more than 20 kg. I weighed it and it's 20 kg. So it has to be the bar's thickness why I feel weaker with it, not sure yet. Regardless, very weak in the bench but the narrow stance squat was decent. Also the landmine single leg deadlift felt powerful.
Bench press:
20x5
40x5
50x3
70x3
65x4
60x5
50x7
Narrow stance high bar full squat:
20x8
50x8
80x8
80x8
Bench press machine:
80x8 (wider grip)
80x7 (narrower grip)
Landmine one-leg deadlift ++ single leg curls:
bar+20kgx10 ++ 40x10
bar+20kgx10 ++ 56x3++48x3++40x5
Single leg extension isometric holds:
40x20s
V-grip pulls to chest:
56x10
56x10
Bodyweight: N/A kg (didn't measure)
Sleep rating: 5/5
Exhaustion level: 8/10
Workout duration: 59 min
Comments:
Felt very weak in the bench press, unsurprisingly with the thicker bar that I thought weighs more than 20 kg. I weighed it and it's 20 kg. So it has to be the bar's thickness why I feel weaker with it, not sure yet. Regardless, very weak in the bench but the narrow stance squat was decent. Also the landmine single leg deadlift felt powerful.
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Progress Journals & Experimental Routines / Re: Age vs VO2max
« Last post by vag on May 23, 2024, 09:07:35 am »22 May
ATG SQUAT:
10@20kg , paused
10@30kg , paused
8@40kg , paused
8@50kg , paused
5@60kg
3@70kg
-Felt great considering haven't squatted for 1.5 months or so. Reminded me of the good old days squatting, strong and tight form. Felt it more on quads too.
FLAT DB PRESS : 4x10 @ 20 kg each hand
LAT PULL DOWN : 4x10 @ 71kg
Nice strong workout, enjoyed it!
ATG SQUAT:
10@20kg , paused
10@30kg , paused
8@40kg , paused
8@50kg , paused
5@60kg
3@70kg
-Felt great considering haven't squatted for 1.5 months or so. Reminded me of the good old days squatting, strong and tight form. Felt it more on quads too.
FLAT DB PRESS : 4x10 @ 20 kg each hand
LAT PULL DOWN : 4x10 @ 71kg
Nice strong workout, enjoyed it!
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Progress Journals & Experimental Routines / Re: Raptor's log
« Last post by Raptor on May 22, 2024, 05:31:56 pm »Went to do my 5 km walk, then went in the park and played 1 hour of ball and surprisingly, after all this and yesterday's gym, I could dunk off two steps on the 2.92m rim. Really unexpected.
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Progress Journals & Experimental Routines / Re: Reboot - get lean, get hops
« Last post by CoolColJ on May 22, 2024, 07:30:46 am »Tuesday 21st May 2024
Still pretty achey all over, erectors and hamstrings especially
Reboot - Week 24, Day 2 - Lower weights
Body Weight: 91kg with shoes, in winter clothing
snatch grip behind the neck press + dislocate stretch with broom x 1 min
Split squat ISO: - rear leg straight - 2x33 secs
Popliteus, seated bent knee internal foot rotation ISO - 3x33 secs
Sartorius lying on back, single leg ISO pull, against opposite foot: 3x33 secs
Peroneal external foot rotation ISO against floor: 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, 15 sec hold at 10 degrees, 15 sec hold at 60 degrees. No concentric/eccentric - 10kg x30secs, x15kg, x20kg
Heel touch downs, single leg, off 8 inch step: slow tempo - BW x10
Power clean:
20kg x10 - 5 low hang, 5 high hang
40kg x16 - 4 floor, 3 high hang, 3 knee hang, 3 floor
45kg x10 - 1 floor, 3 high hang, 3 knee hang, 3 floor
50kg x10 - 1 floor, 3 high hang, 3 knee hang, 3 floor
1 floor, 1 hang - 55kg x2, 60kg x2
Floor - 65kg 2x3
High Bar squat - Flat shoes (Avancus Apex Power v2) - Goblet squat 10kg x10, controlled 40kg x10
4 sec eccentric - 60kg x6, 75kg x5, 90kg x4, 105kg x3
Belt, 4 sec eccentric - 115kg x2, 125kg x1,
135kg x1 @ RPE 7
belt - 5 mins rest -
120kg x9 @RPE 9 - back starting to round over on last rep (+1 rep)
120kg x4 @7
120kg x4 @8.5
4 mins rest -
110kg x6 @8
Puts my e1RM around 155kg.
135kg top single is feeling easier, so will move up to 140kg next week.
Filmed my sets from behind today, and I did not see any hip shift even on hard reps.
Not sure what I did to fix it, probably a combo of Bulgarian split squats and the monster band walks
rotating sets
Romanian Deadlift - Lower down to inch off the floor - 20kg x10, 60kg x6, 70kg x6
Stiff legged deadlift 60kg x6
My posterior chain feels pretty dead after power cleans and squats, so have cut back on these
Might switch to split leg version.
Tibilias Wall raise - standing warmup in oly shoes - BW x6
against side of car, in oly shoes - hold at top - BW x6
Myorep. "+" = 30 secs rest
BW x 21↓ @9 +5+5+5+5+5 (+1 rep)
Up 1 rep on initial set, and gained a rep on last two mini sets
Will move to weighted sets next time and go on maintenance
SSB single leg Calf raise ISO: - BW x 30secs - 10 secs straight, toes out, toes in
30kg x30 Seconds - 10 secs straight, toes out, toes in
50kg x33 Seconds Straight
50kg x33 Seconds Toes out
50kg x33 Seconds Toes in
Rotating sets
Leg curl, single leg : - Plates shifted to end of arm - SLOW, paused - 5kg x6,
8.75kg x8 @RPE 6
10kg 2x8 @ RPE 7 (+1.25kg)
Ab wheel: On knees, progressively lower x7
On knees
backpack+5kg 2x12 @7/8 (+5kg)
SSB Calf raise - single leg - hand supported, staggered stance
Flat on floor, heel not touching, controlled - 55kg 3x12 - straight, toes out, toes in @7/7/8 (+5kg)
SSB step up: - 6 inch step - controlled
55kg 2x10 controlled @REP 6/7
Monster band lateral lunges: Xxheavy band x12
Xxheavy band+medium band x15 @7
Xxheavy band+medium band x15 @8
Jefferson Curl - controlled 10kg x10, 20kg x15 @7 (+5 reps)
----
stretch
Still pretty achey all over, erectors and hamstrings especially
Reboot - Week 24, Day 2 - Lower weights
Body Weight: 91kg with shoes, in winter clothing
snatch grip behind the neck press + dislocate stretch with broom x 1 min
Split squat ISO: - rear leg straight - 2x33 secs
Popliteus, seated bent knee internal foot rotation ISO - 3x33 secs
Sartorius lying on back, single leg ISO pull, against opposite foot: 3x33 secs
Peroneal external foot rotation ISO against floor: 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, 15 sec hold at 10 degrees, 15 sec hold at 60 degrees. No concentric/eccentric - 10kg x30secs, x15kg, x20kg
Heel touch downs, single leg, off 8 inch step: slow tempo - BW x10
Power clean:
20kg x10 - 5 low hang, 5 high hang
40kg x16 - 4 floor, 3 high hang, 3 knee hang, 3 floor
45kg x10 - 1 floor, 3 high hang, 3 knee hang, 3 floor
50kg x10 - 1 floor, 3 high hang, 3 knee hang, 3 floor
1 floor, 1 hang - 55kg x2, 60kg x2
Floor - 65kg 2x3
High Bar squat - Flat shoes (Avancus Apex Power v2) - Goblet squat 10kg x10, controlled 40kg x10
4 sec eccentric - 60kg x6, 75kg x5, 90kg x4, 105kg x3
Belt, 4 sec eccentric - 115kg x2, 125kg x1,
135kg x1 @ RPE 7
belt - 5 mins rest -
120kg x9 @RPE 9 - back starting to round over on last rep (+1 rep)
120kg x4 @7
120kg x4 @8.5
4 mins rest -
110kg x6 @8
Puts my e1RM around 155kg.
135kg top single is feeling easier, so will move up to 140kg next week.
Filmed my sets from behind today, and I did not see any hip shift even on hard reps.
Not sure what I did to fix it, probably a combo of Bulgarian split squats and the monster band walks
rotating sets
Romanian Deadlift - Lower down to inch off the floor - 20kg x10, 60kg x6, 70kg x6
Stiff legged deadlift 60kg x6
My posterior chain feels pretty dead after power cleans and squats, so have cut back on these
Might switch to split leg version.
Tibilias Wall raise - standing warmup in oly shoes - BW x6
against side of car, in oly shoes - hold at top - BW x6
Myorep. "+" = 30 secs rest
BW x 21↓ @9 +5+5+5+5+5 (+1 rep)
Up 1 rep on initial set, and gained a rep on last two mini sets
Will move to weighted sets next time and go on maintenance
SSB single leg Calf raise ISO: - BW x 30secs - 10 secs straight, toes out, toes in
30kg x30 Seconds - 10 secs straight, toes out, toes in
50kg x33 Seconds Straight
50kg x33 Seconds Toes out
50kg x33 Seconds Toes in
Rotating sets
Leg curl, single leg : - Plates shifted to end of arm - SLOW, paused - 5kg x6,
8.75kg x8 @RPE 6
10kg 2x8 @ RPE 7 (+1.25kg)
Ab wheel: On knees, progressively lower x7
On knees
backpack+5kg 2x12 @7/8 (+5kg)
SSB Calf raise - single leg - hand supported, staggered stance
Flat on floor, heel not touching, controlled - 55kg 3x12 - straight, toes out, toes in @7/7/8 (+5kg)
SSB step up: - 6 inch step - controlled
55kg 2x10 controlled @REP 6/7
Monster band lateral lunges: Xxheavy band x12
Xxheavy band+medium band x15 @7
Xxheavy band+medium band x15 @8
Jefferson Curl - controlled 10kg x10, 20kg x15 @7 (+5 reps)
----
stretch
10
Progress Journals & Experimental Routines / Re: Reboot - get lean, get hops
« Last post by CoolColJ on May 22, 2024, 06:59:25 am »Monday 20th May 2024
Somehow less sore than yesterday
Was expecting my quads to be really sore, but not too bad.
Erectors are pretty sore though
Tendon Rehab - Recovery
Popliteus bent knee internal foot rotation ISO : 5x33 secs
Reverse curl overcoming ISO :against opposite arm - 4x33 secs
Sartorius bent leg ISO pull against opposite leg : 4x33 secs
Peroneal external foot rotation ISO single leg : 3x33 secs
Single leg, kneeling quad push into couch ISO: 4x33 secs
Somehow less sore than yesterday
Was expecting my quads to be really sore, but not too bad.
Erectors are pretty sore though
Tendon Rehab - Recovery
Popliteus bent knee internal foot rotation ISO : 5x33 secs
Reverse curl overcoming ISO :against opposite arm - 4x33 secs
Sartorius bent leg ISO pull against opposite leg : 4x33 secs
Peroneal external foot rotation ISO single leg : 3x33 secs
Single leg, kneeling quad push into couch ISO: 4x33 secs