11
Progress Journals & Experimental Routines / Re: Reboot - get lean, get hops
« Last post by CoolColJ on April 30, 2024, 12:43:33 pm »Tuesday 30th April 2024
Recovering decently well despite calorie deficit, poor sleep, and ramp up in volume,
Reboot - Week 21, Day 2 - Lower weights
Body Weight: 89.7kg with shoes, in semi 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 bent knee internal foot rotation ISO 3x45secs
Sartorius lying on back, single leg ISO pull, against opposite foot: 3x45secs
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 -
30 sec hold at top, 25 sec hold at 45 degrees x 10kg, 12.5kg
Heel touch downs, single leg, off 8 inch step: slow tempo - BW x12
Power clean:
20kg x6 - 3 low hang, 3 high hang
40kg x6 - 3 high hang, 3 knee hang, 3 floor
42.5kg x6 - 3 high hang, 3 knee hang, 3 floor
42.5kg x6 - 3 high hang, 3 knee hang, 3 floor
Feels very easy from the floor... I should separate them to heavier loads...
High Bar squat -
Reebok Nano, controlled - 20kg x10, 40kg x8, 60kg x6, x4, 75kg x5
Oly shoes, controlled - 90kg x3, x1
Oly shoes, belt, 4 secs down - 105kg x2, 115kg x1
100kg x10 @ RPE 8
4 mins rest - 100kg x5
3 mins rest - 100kg x5
4 mins rest - 100kg x5
5 mins rest - 100kg x6 @RPE 8
Pleased with squats, form was clean, upright and no good morning reps
Quads much stronger now.
I tried bending the bar over my back, and that cue seems to make the loads so much lighter on my back.
e1RM looks to be around 144kg now.
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 x19 @RPE 9 (+1 rep)
BW x15 @10
dang massive drop off on second set
Romanian Deadlift - Lower down to inch off the floor - 20kg x12, 40kg x6, 60kg x6
Belt+straps - 70kg 3x12 @ RPE 7/8/8
Calf raise ISO: - single leg - BW 3x10secs, 15kg dumbbell 3x10secs
SSB
30kg x45 Seconds - Straight
30kg x45 Seconds - Toes out
30kg x45 Seconds - Toes in @ RPE 6
Leg extension single leg: front elevated 5 inches, Plates shifted to end of arm - 10kg x6
15kg x12 - Controlled @ RPE 8
Rotating sets
Calf raise - single leg: - SSB, flat on floor, heel not touching, controlled
35kg x13, x12 @ RPE 9
Preacher, single arm Hammer curl : SLOW - 5lbs x6
15lbs x10 @9 - 3/10 right brachialis pain
12.5lbs x9 @9 - 2/10 right brachialis pain
Leg curl, single leg : - Plates shifted to end of arm - SLOW - 5kg x5, 7.5kg 2x9 @9
Ab wheel: On knees, progressively lower x10
On knees 2x12 @7/8
Jefferson Curl - controlled 10kg x10, 15kgx20 @9
crazy erector pump!
----
stretch
Recovering decently well despite calorie deficit, poor sleep, and ramp up in volume,
Reboot - Week 21, Day 2 - Lower weights
Body Weight: 89.7kg with shoes, in semi 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 bent knee internal foot rotation ISO 3x45secs
Sartorius lying on back, single leg ISO pull, against opposite foot: 3x45secs
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 -
30 sec hold at top, 25 sec hold at 45 degrees x 10kg, 12.5kg
Heel touch downs, single leg, off 8 inch step: slow tempo - BW x12
Power clean:
20kg x6 - 3 low hang, 3 high hang
40kg x6 - 3 high hang, 3 knee hang, 3 floor
42.5kg x6 - 3 high hang, 3 knee hang, 3 floor
42.5kg x6 - 3 high hang, 3 knee hang, 3 floor
Feels very easy from the floor... I should separate them to heavier loads...
High Bar squat -
Reebok Nano, controlled - 20kg x10, 40kg x8, 60kg x6, x4, 75kg x5
Oly shoes, controlled - 90kg x3, x1
Oly shoes, belt, 4 secs down - 105kg x2, 115kg x1
100kg x10 @ RPE 8
4 mins rest - 100kg x5
3 mins rest - 100kg x5
4 mins rest - 100kg x5
5 mins rest - 100kg x6 @RPE 8
Pleased with squats, form was clean, upright and no good morning reps
Quads much stronger now.
I tried bending the bar over my back, and that cue seems to make the loads so much lighter on my back.
e1RM looks to be around 144kg now.
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 x19 @RPE 9 (+1 rep)
BW x15 @10
dang massive drop off on second set
Romanian Deadlift - Lower down to inch off the floor - 20kg x12, 40kg x6, 60kg x6
Belt+straps - 70kg 3x12 @ RPE 7/8/8
Calf raise ISO: - single leg - BW 3x10secs, 15kg dumbbell 3x10secs
SSB
30kg x45 Seconds - Straight
30kg x45 Seconds - Toes out
30kg x45 Seconds - Toes in @ RPE 6
Leg extension single leg: front elevated 5 inches, Plates shifted to end of arm - 10kg x6
15kg x12 - Controlled @ RPE 8
Rotating sets
Calf raise - single leg: - SSB, flat on floor, heel not touching, controlled
35kg x13, x12 @ RPE 9
Preacher, single arm Hammer curl : SLOW - 5lbs x6
15lbs x10 @9 - 3/10 right brachialis pain
12.5lbs x9 @9 - 2/10 right brachialis pain
Leg curl, single leg : - Plates shifted to end of arm - SLOW - 5kg x5, 7.5kg 2x9 @9
Ab wheel: On knees, progressively lower x10
On knees 2x12 @7/8
Jefferson Curl - controlled 10kg x10, 15kgx20 @9
crazy erector pump!
----
stretch