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« Last post by CoolColJ on May 31, 2020, 08:08:15 am »
Sunday 31st May 2020
Mild tired feeling that wenta way by afternoon and not too sore muscle wise.
Sore back of heels, especially the left side.
bodyweight without shoes = 81.1kg
Soft tissue work for lower body
at home - Week 6 - Lower body A - Heavy session
facing down slope of garage
peterson setups BW x12
supported ATG split squat BW x10
High hang power cleans + front squats
Done in between early squat warm up sets
clean complex 20kg x8,
first rep power cleaned from floor x4 + 3 front squats 40kg, 50kg
first rep power cleaned from floor x3 + 3 front squats 55kg
power clean + 3 front squats - 60kg
front squats felt good, surprisingly easy compared to the last time I did em months ago, and no left knee pain.
Much better form, pretty upright even without oly shoes.
I think SSB squats have helped here.
barefeet - socks
Safety Squat Bar (Verve Elite SSB) squat - (28kg bar+2kg) x 10, 50kg x8, 70kg x5, 80kg x3, 90kg x2, 100kg x2, 110kg x1, 120kg x1
Sub-maximal explosive squats -
82.5% of e1RM - 4+ mins rest
112.5kg/248lbs 3x3
rest 7 mins
AMRAP 112.5kg/248lbs x6 @RPE 9 PR!!
100kg/220lbs x10 @RPE 9
Everything felt hard and heavy, I think due to 6 days off and fatigue from yesterday
Didn't think I'd get over 5 reps with 112.5kg but I did.
Looks like my quads are getting stronger as I'm not shifting the load onto my posterior as much when the sets get hard, so I'm "cheating" much less now.
I can't believe how much easier front squats feel compared to the SSB!
Apart from my wrists exploding on front squats, SSB feel so much more unstable
The quad stress is very similar, but SSB taxes the upper back more, along with the abs and upper hamstrings.
The general rep feel of the SSB feels crazy hard vs the front squat, but you can still do higher reps on it.
I found I can high bar squat again using a talon grip without my left shoulder complaining.
So I might start doing it again so I can compare it to the SSB
Alternating sets 2 mins rest
A1) Front squat - in mininmal trail running shoe
60kg x5, 80kg/176lbs x6
was going for 10 reps, on 80kg, was not hard for my legs or upper back, but my wrists were exploding!
B2) Kettlebell swing onto toes 24kg 2x10
This group in Oly shoes - alternating sets 2 mins rest
B1) SSB Good Morning onto toes - explosive, down to near parallel
70kg x12 - progessively lower to warm up
75kg 2x10 @RPE 9 +5kg
B2) Wall tib raise - body at 40 degree angle - in oly shoes BW x1, x1, 2x13 @RPE 9.5
B3) SSB single leg calf raise - arm supported - both sides back to back
1.5 inch elevation - controlled eccentric, 70kg x6, 90kg x15, x14 @RPE9
Left achilles was achey during these
single leg SSB Knee over toes soleus calf raise - 1 inch elevated - oly shoes 55kg x20 @ RPE 9 +5kg
C1) Sissy squat - toes pointed putward reverse Nordic stretch x 30secs, 50% ROM x 10, down to 6 inch pad - BW x10, 10kg x 13 @ RPE 9
You can tell when your quads are about to fail on these, when you can't get the hips punched forward.
Crazy VMO pump and burn when you load these and go near failure!
Looks like 15kg might be my current limit on these for a good set at the end of the session.
C2) Nordic curl - natural GHR Torso elevated by 8 inch Aerobic step + rolled yoga mat
resisted eccentric to 40%, hands assisted - BW 2x8
SSB Peterson step ups - 6 inch elevated - - left side first, both sides back to back
55kg x10
"+" = 15 secs rest
On back, leg raise - lower back pressed against hands controlled eccentric - BW x22 +5+5+5 @ RPE 8 +4 reps
Single leg kneeling deadlift BW x10
Jefferson curl - 10kg x 3, 25kg x 10 with hold at bottom
Stretched ISO holds
Straight arm pullover across 8 inch aerobic step 5kg x1 min
snatch position chest flye 1.25kg x 1min
pancake stretch - 5kg plate on upper back x 30 secs, then 10kg x 1min
butterfly stretch - 10kg plate on each knee x 1 min
stretch
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12 hour fast - Broke fast before weights with a raw carrot and a slice of cheese, handful of pistachios and macadamias
2900 calorie burn for today, according to Fitbit Charge 3, not including weights
plan to eat around 2800-3000
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