« Last post by vag on April 01, 2024, 06:34:21 am »
29 March
ATG SQUAT:
BB BENCH : 10 @ 50, 50, 52,5, 52.5 kg ( + 5 kg for set 1, 2.5 kg for set 3 ) LAT PULL DOWN : 4x10 @ 71kg DB OHP : 10 @ 17.5, 17.5, 20, 20 kg each hand ( + 2.5 kg per hand for sets 3,4 ) EZ BAR CURL : 3x12 @ 30 kg ROPE PUSHDOWN : 3x12 @ 17kg -Skipped squats, need to keep legs fresh for running.
30 March
VO2 max run
2K low aerobic HR zone warmup Sprint 4x800m / 90'' walking rest ( +1 sprint ) 2K low aerobic HR zone cool down
Goal pace for the sprints was around 4:40 with negative splits.
« Last post by CoolColJ on March 31, 2024, 02:51:04 pm »
Saturday 30th March 2024
Posterior chain was on fire last night from the Jefferson curls, but much better today Achilles feeling good. First time in 2 years completely pain free cold out of bed. It's like the chicken and egg thing - stretching the inflamed tendon insertion causes pain so you avoid stretching it. But then tight calf muscle causes pain due to pulling on the tendon. That explains why it hurts when getting out of bed or after sitting for a while, when muscle get cold, short and stiff, and then fine after standing for a bit.
Did more calf stretches
Sunday 32st March 2024
Erectors and right QL feel finally feel good. I think due to the side bends and Jefferson curls. Good mornings and RDLs didn't help, I think due to the spine not flexing...
Achilles felt good today, even post session, especially after getting out of the car back at home.
Things finally turning around, now to to wait for the Sartorius tendons to heal....
At Home
Semi sissy squat ISO, single leg staggered stance, other leg straight in front: 3x45 secs
Calf raise ISO push against wall, sitting on floor, back against wall: 70% effort 45 Seconds Toes out 45 Seconds Toes in 45 Seconds Toes out 45 Seconds Toes in
Sartorius lying on back, single leg ISO pull, against opposite foot: 70% effort - 3x45 secs
Leg Extension ISO- single leg - Plates moved towards end of loading arm with collars - hold at top, toes turned out - 45secs x 10kg, 11.25kg, 12.5kg, 13.75kg
BBall, upper Calisthenics at WLC outdoor courts - Reboot, Week 17, day 1 Bodyweight with shoes - 91.6kg
Dribbling and ball control drills - 15 mins Shoot around and practice moves - 30 mins, light to medium - Some easy single leg jump form practice, on both left and right legs
Sit in bottom of full squat: 2 mins
Went harder today, and even a single accidental jump landing on the balls of my feet - no pain from patella or achilles, unlike how I felt 17 weeks ago. Even Sartorius lower insertions did not twinge.
I also did some gentle single leg jump practice. Up till now I have always planted my takeoff leg, straight ahead and slightly bent. This puts a ton of force on the patella tendon... Today I used the form John Evans shows below - where you plant the leg, toes outwards, with the leg going across the mid line, and straight. This puts the tension on VMO and hips, much stronger. Like using a Pole Vault Should allow much faster approach and takeoff speeds
See 10:40 <a href="http://www.youtube.com/watch?v=At0Or9hUytU" target="_blank">http://www.youtube.com/watch?v=At0Or9hUytU</a>
« Last post by Kingfish on March 31, 2024, 11:35:06 am »
Mar 31 - April 6, 2024
Full Squats - Paused - Maintenance 455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1 Page 75 - Day 1 of 455. Feb 11, 2013 Page 140 - Day 1 of 495. Oct 25, 2020 Cardio Calories - Inclined walking at 3mph pace per 5 mins | 6% [47kcal], 9% [57kcal], 12%[67kcal], 15%[77kcal]
April Week 1 of 4 BW 198-202
Sun Mar 31
6:30 am Paused Squats 315-315-315 REST Iso Hammer Strength Inclined Press Machine ~135 80-80-80-80 x5 Iso Hammer Strength Seated Row - One Arm, ~ 135 90-90-100-100 x5 Seated Tricep Extension Machine - One Arm ~ 70 max 50-50 x5 Seated Bicep Curl Machine - One Arm ~ 80 max 50-50 x5 Seated Lateral Raise Machine - One Arm ~ 125 max 110-110 x5
2:30 pm Paused Squats 315-315-315,405-455 Iso Hammer Strength Inclined Press Machine ~135 80-80-80 x5 Iso Hammer Strength Seated Row - One Arm, ~ 135 115-125 x5 Seated Tricep Extension Machine - One Arm ~ 70 max 50-60 x5 Seated Bicep Curl Machine - One Arm ~ 80 max 70-70-80 x5 Seated Lateral Raise Machine - One Arm ~ 125 max 110-110 x5
* still no 475. need more recovery.
Mon April 1
6:30 am Paused Squats 315-315-315 Iso Hammer Strength Inclined Press Machine ~135 80-80 x5 Iso Hammer Strength Seated Row - One Arm, ~ 135 115-125 x5 Seated Tricep Extension Machine - One Arm ~ 70 max 50-50 x5 Seated Bicep Curl Machine - One Arm ~ 80 max 50-60 x5 Seated Lateral Raise Machine - One Arm ~ 125 max 80-80 x5
4:30 pm Paused Squats 315-315-315,405-455 Iso Hammer Strength Inclined Press Machine ~135 80-80 x5 Iso Hammer Strength Seated Row - One Arm, ~ 135 80-90-100 x5 Seated Tricep Extension Machine - One Arm ~ 70 max 60-60 x5 Seated Bicep Curl Machine - One Arm ~ 80 max 60-60 x5 Seated Lateral Raise Machine - One Arm ~ 125 max 80-80 x5
* still not very strong. no muscle tenderness. just need more recovery.
Tue April 2
6:30 am Paused Squats 315-315-315, 405 Iso Hammer Strength Inclined Press Machine ~135 80-80 x5 Iso Hammer Strength Seated Row - One Arm, ~ 135 100-100 x5 Seated Tricep Extension Machine - One Arm ~ 70 max 60-60 x5 Seated Bicep Curl Machine - One Arm ~ 80 max 60-60 x5 Seated Lateral Raise Machine - One Arm ~ 125 max 80-80 x5
* stronger this morning compared to pass few days. will eat better too and a midday nap. temporary work schedule 9:30-3:30pm until 3rd week of april. wasted first week recovering from the high intensity workouts i did in hawaii but it felt so good at that time. lol
4:30 pm Paused Squats 315-315-315,405-475 Iso Hammer Strength Inclined Press Machine ~135 80-80 x5 Iso Hammer Strength Seated Row - One Arm, ~ 135 100-100 x5 Seated Tricep Extension Machine - One Arm ~ 70 max 60-60 x5 Seated Bicep Curl Machine - One Arm ~ 80 max 60-70 x5 Seated Lateral Raise Machine - One Arm ~ 125 max 80-80 x5
* this is better. will keep the other exercises to bare minimum and see if i can hit 495 in the next few days.
Wed April 3
6:30 am Paused Squats 315-315-315, 405 Iso Hammer Strength Inclined Press Machine ~135 80-80 x5 Iso Hammer Strength Seated Row - One Arm, ~ 135 100-100 x5 Seated Tricep Extension Machine - One Arm ~ 70 max 60-60 x5 Seated Bicep Curl Machine - One Arm ~ 80 max 60-60 x5 Seated Lateral Raise Machine - One Arm ~ 125 max 80-80 x5
4:30 pm Paused Squats 315-315-315,405-475 Iso Hammer Strength Inclined Press Machine ~135 80-80 x5 Iso Hammer Strength Seated Row - One Arm, ~ 135 100-100 x5 Seated Tricep Extension Machine - One Arm ~ 70 max 60-60 x5 Seated Bicep Curl Machine - One Arm ~ 80 max 60-70 x5 Seated Lateral Raise Machine - One Arm ~ 125 max 80-80 x5
* bw at gym 202lb. had a good nap too at work. have one of those regen rooms and passed out at noon. need to eat more white rice. thats how it worked at hawaii. lots of sushi and poke bowls. total calories probably same but with high carb share.
Thur April 4
6:30 am Paused Squats 315-315-315, 405 Iso Hammer Strength Inclined Press Machine ~135 80-80 x5 Iso Hammer Strength Seated Row - One Arm, ~ 135 100-100 x5 Seated Tricep Extension Machine - One Arm ~ 70 max 60-60 x5 Seated Bicep Curl Machine - One Arm ~ 80 max 60-60 x5 Seated Lateral Raise Machine - One Arm ~ 125 max 80-80 x5
4:30 pm Paused Squats 315-315-315,405-475 Iso Hammer Strength Inclined Press Machine ~135 80-80 x5 Iso Hammer Strength Seated Row - One Arm, ~ 135 100-100 x5 Seated Tricep Extension Machine - One Arm ~ 70 max 60-60 x5 Seated Bicep Curl Machine - One Arm ~ 80 max 60-70 x5 Seated Lateral Raise Machine - One Arm ~ 125 max 80-80 x5
* not even as strong as yesterday. under the weather a little bit. taking zicam before it becomes a full blown colds. always works.
Fri April 5
6:00 am Paused Squats 315-315-315 Iso Hammer Strength Inclined Press Machine ~135 80-80-125 x5 Iso Hammer Strength Seated Row - One Arm, ~ 135 100-100-115 x5 Seated Tricep Extension Machine - One Arm ~ 70 max 60-60 x5 Seated Bicep Curl Machine - One Arm ~ 80 max 60-60 x5 Seated Lateral Raise Machine - One Arm ~ 125 max 80-80 x5
4:30 pm Paused Squats 315-315-315,405-455 Iso Hammer Strength Inclined Press Machine ~135 80x5, 125x7 Iso Hammer Strength Seated Row - One Arm, ~ 135 100-100 x5 Seated Tricep Extension Machine - One Arm ~ 70 max 60-60 x5 Seated Bicep Curl Machine - One Arm ~ 80 max 60-70 x5 Seated Lateral Raise Machine - One Arm ~ 125 max 80-120 x5
Sat April 6
6:00 am Paused Squats 315-315-315,405 Iso Hammer Strength Inclined Press Machine ~135 80-125 x5 Iso Hammer Strength Seated Row - One Arm, ~ 135 100-100 x5 Seated Tricep Extension Machine - One Arm ~ 70 max 60-60 x5 Seated Bicep Curl Machine - One Arm ~ 90 max 60-70-80 x5 Seated Lateral Raise Machine - One Arm ~ 125 max 110-110 x5
4:30 pm Paused Squats 315-315-315,405-455 Iso Hammer Strength Inclined Press Machine ~135 80-125 x5 Iso Hammer Strength Seated Row - One Arm, ~ 135 100-100 x5 Seated Tricep Extension Machine - One Arm ~ 70 max 60-60 x5 Seated Bicep Curl Machine - One Arm ~ 80 max 70-80 x5, 90x2 Seated Lateral Raise Machine - One Arm ~ 125 max 110-110 x5
* did not get good midday nap. could have been at 475 already.
« Last post by Joe on March 30, 2024, 10:00:10 am »
30-03-24
Had some down time so hit the gym while traveling. Didn't record numbers but was basicay massive drop sets on all of the following exercises, in order to get stuff done in like 30 mins total:
Machine bench
Lat Pulldown
Cable Row
Pec-Dec
Preacher Curl
Machine Dips
Will try and do some leg stuff tmrw if I get a chance
« Last post by vag on March 29, 2024, 12:04:32 pm »
27 March
RUN 8.5K @ 46:33 ( 5:29 pace )
Fastest&longest 'real' run of 2024. Ive run faster but it was 8K and ive run 8.5K but i was slower
Also , weirdly, the run disappeared from Garmin app. It was saved normally in the watch and it synced with the app, but Garmin servers were down at that moment ( Wednesday night here, noon in US ). Then when they came back up and app synced, the run disappeared . FML it was a good run, i wanted it to affect my data.
28 March
Low aerobic HR zone run 8K @ 58:38 ( 7:20 pace )
That ties the longest low HR run of 2024 (but was much faster). Also was the fastest one (even from shorter ones). And obviously the longest-and-fastest one.
« Last post by CoolColJ on March 29, 2024, 11:36:07 am »
Thursday 28th March 2024
Not as sore as I usually am from yesterday's session. Erectors and right QL pretty sore though.
Achilles feeling improved after yesterday's session. So the combined leg press style calf raise pushes against wall, and regular calf raises seems to be working well There is no more inflammation around the heel on either side of the achilles, when pressed with my fingers.
Current change has been to add a days rest between each heavy tendon session, and it appears to be working better.
I tried stretching my calves on a step, but still keeping most of my weight on the other leg. And it was pain free, so did 2x1min stretches. Already been doing bent knee ones, on regular floor, which do not bother the achilles insertion.
Friday 29th March 2024
Achilles feeling good after yesterday's stretches So advanced things into full range stretched calf raises today. Kept it to two legs, and it was pain free. Will advance to single leg ones in time.
Reboot - Week 16, Day 3 - Upper weights
Body Weight: 91.4kg with shoes
Ball circles at wall: front x 30 - 15 each direction, side x30 - 15 each direction BBall overhead single arm plank againt wall: 2x45 secs BBall ball control drills 5 mins
Calf raise ISO push against wall, sitting on floor, back against wall: 70% effort 45 Seconds Toes out 45 Seconds Toes in 45 Seconds Toes out 45 Seconds Toes in
Semi sissy squat ISO, single leg staggered stance, other leg in front: 3x45secs Leg curl ISO - against floor, single leg: @70% effort 4x45secs
Front plank hold - 33 secs @ RPE 7 Side plank hold staggered stance, opposite hand in air: x 33secs @ RPE 8 glute bridge hold x 33secs @6
rotating sets
Leg extension ISO - Plates moved towards end of loading arm with collars - feet rotated outwards 45 sec hold at top, 30 sec at 45 degrees x 5kg, 10kg, 11.25kg, 11.25kg @ RPE 7
Rotated feet outwards for the top hold, seems to load the sartorius better and feels harder
Calf raise- full range stretched, slow BW x12 chain dip belt +5kg x12
Felt good, and not too hard. Was tempted to use 10kg, but will be patient and see how the achilles feel tomorrow.
Rotating sets
High angle barbell row: - SLOW, hold at top - 20kg x8 27.5kg x11 - Slow, hold at top. @RPE 8.5 (+1 rep) 3/10 right brachialis pain on last 2 reps 27.5kg x11 - Slow, hold at top. @RPE 9 2/10 brachialis pain on last 2 reps
Overhead carry single arm: 20lbs x45 secs, 17.5lbs x 45 secs @9 Waiters carry single arm: 17.5lbs 2x45secs @8/9
rotating sets
External and internal rotation, band complex: external rotation reps at waist, shoulder height, diagonals each axis, subscap row medium band x8 each axis @9
Chest supported, incline, external and internal rotations: 5kg x15 @8
Sit in bottom of full squat: 2 mins - 1 min narrow heels off floor, 1min wide relaxed
« Last post by Raptor on March 27, 2024, 03:42:48 pm »
For a long while I used to stay hunchbacked so in the last few years I made a conscious (and potentially unconscious) effort to stay upright. However, now I always stay super tight with my back and with my shoulders pulled up, like you want to fight someone (like some people think makes you look like a tough guy). And my hunch is that it's because of this - my back never relaxes and stays tight hours and hours, including when lying in bed. If I try to relax while in bed it's like something stops me, like the weight of the head would be too much if I relax completely and I would put too much pressure on my cervical spine. It's hard to describe.
« Last post by CoolColJ on March 27, 2024, 03:06:58 pm »
Wednesday 27th March 2024
Plantaris tendons still achey when cold out of bed, but OK when warmed up.
Reboot - Week 16, Day 2 - Lower weights
Body Weight: 91.4kg with shoes
snatch grip behind the neck press + dislocate stretch with broom x 1 min
Lateral squat ISO:1/4 squat depth 2x45secs Split squat ISO, rear leg straight: x 45 secs Calf raise ISO push against wall, sitting on floor, back against wall: @70% 3x45secs
Wall sit - x 45secs Leg Extension ISO - single leg - lifted up to top, no eccentric - 10kg 2x45 secs @7 Reverse hyper: BW x15
Heel touch downs, single leg, off 8 inch step: slow tempo - BW x10
A. Front plank hold: 30secs B. Side plank, legs bent: 30secs C. Glute bridge hold: 30secs
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