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Progress Journals & Experimental Routines / Re: Reboot - get lean, get hops
« Last post by CoolColJ on Today at 09:17:13 am »Thursday 30th May 2024
Still feeling achey all over
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
Dumbbell press, rotating grip: 10lbs x10, 15lbs x10, 25lbs x8, 35lbs x6, 45lbs x3
47.5lbs x10 @RPE 9 (+2.5lbs, -2 reps)
47.5lb x9 @ RPE 9
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
rotating sets - 1.5 to 2 mins between
High angle barbell row: - controlled - 20kg x10, 40kg x5
Myorep. "+" = 20 secs rest (10 deep breaths)
45kg x17↓ @RPE 8 +4+4+4+4+4 (+2.5kg)
-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
Bar hangs and stretch
Still feeling achey all over
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
Dumbbell press, rotating grip: 10lbs x10, 15lbs x10, 25lbs x8, 35lbs x6, 45lbs x3
47.5lbs x10 @RPE 9 (+2.5lbs, -2 reps)
47.5lb x9 @ RPE 9
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
rotating sets - 1.5 to 2 mins between
High angle barbell row: - controlled - 20kg x10, 40kg x5
Myorep. "+" = 20 secs rest (10 deep breaths)
45kg x17↓ @RPE 8 +4+4+4+4+4 (+2.5kg)
-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
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
Bar hangs and stretch
