Tuesday 14th May 2024Hamstrings still pretty sore...
Reboot - Week 23, Day 2 - Lower weightsBody Weight: 91kg with shoes, in semi 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 - against half foam roller - 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 - straight, toes out, in
External leg 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, slow concentric, 10 sec hold at top, 45 degrees, 70 degrees - 10kg x45secs, 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 x10 - 1 floor, 3 high hang, 3 knee hang, 3 floor
45kg x10 - 1 floor, 3 high hang, 3 knee hang, 3 floor
47.5kg x10 - 1 floor, 3 high hang, 3 knee hang, 3 floor
Floor - 50kg x3, 55kg x3
Clean high pull 60kg x1
Floor - 60kg x4
High Bar squat - Goblet squat 10kg x10
Merrell barefoot shoe, 4 sec eccentric - 40kg x10, 60kg x7, 75kg x6, 90kg x5, 105kg x2
Merrell barefoot shoe, belt, 4 sec down - 115kg x1, 125kg x1 (felt easier than before),
135kg x1 @ RPE 8
Merell barefoot shoes, belt - 4 mins rest - 120kg x6 @RPE 8
Reebok Nano, belt - 5 mins rest - 120kg x6 @8.5
Oly Shoes, belt - 5 mins rest - 110kg x5 -- felt bad
Oly shoes, belt - 5 mins rest - 105kg x5 -- facing up slope, felt better
Merell barefoot shoes, belt - 5 mins rest - 105kg x5 @RPE 7 -- achey hamstrings
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Puts my e1RM around 150kg.
Pleased with squats today, despite not feeling that fresh with achey hamstrings
Did most of my sets in flat shoes and they felt good, strong, the few I tried in oly shoes felt "bad" and much harder.
So will squat this way from now on, but I did lose my balance on one rep with the Merrell barefeet shoes,
but in socks was OK, apart from my right second outer toe feeling like it's going to cramp...
Might get a pair of Avancus Apex Power V2
My hamstrings were on fire on the last couple of sets... so much for high bar squats not touching the hammies much...
Might be due to my new spreading my knees technique.
Figured how to squat fairly upright and deep in barefeet or flat shoes, with my short tibia to femur ratio.
The key is to angle my feet out 45 degrees and spread the knees
rotating sets
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 20↓ @9 +5+5+5+4+4+4
Romanian Deadlift - Lower down to inch off the floor - 20kg x10, 60kg x6, 70kg x6
Belt+straps - 75kg 2x10 @RPE 7 on last set
Volume deload 4x12, but +5kg, still felt tough on last set
Leg extension single leg: front elevated 5 inches, Plates shifted to end of arm - SLOW - 10kg x10 @RPE 8
Calf raise - single leg - BW SLOW, full range x10, BW x 33sec ISO
SSB ISOs
30kg x33 Seconds - Straight
40kg x33 Seconds - Straight (+5kg)
40kg x33 Seconds - Toes out
40kg x33 Seconds - Toes in
SSB - Flat on floor, heel not touching, controlled - 45kg 3x12 - straight, toes out, toes in @7 (+5kg)
Rotating sets
Ab wheel: On knees, progressively lower x6
On knees 2x15 @7/8 (+3 reps)
Leg curl, single leg : - Plates shifted to end of arm - SLOW - 5kg x6, 8.75kg 2x8 @RPE 7 (+1.25kg)
Jefferson Curl - controlled 10kg x10, 15kgx1, 20kg x10 @6 (+5kg)
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stretch
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