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Progress Journals & Experimental Routines / Re: Reboot - get lean, get hops
« Last post by CoolColJ on April 06, 2024, 06:54:51 am »Thursday 28th March 2024
Sore quads and posterior chain
Single Leg wall sit ISO - 1/4 squat - 2x 45secs
Good load for the whole leg and tendons, but without any compression on the patella
Friday 5th April March 2024
Big reduction in soreness
Weighed 88.8kg this morning equal to my current lowest so far, but waist was 36.5 inches.
Starting to lean down again, after a month of above maintenance to ramp the metabolism back up again
Morning
Single Leg wall sit ISO - 1/4 squat, heels off the floor - pushing down at 50% effort - 2x 45secs
OK this really loads up the soleus!
Reboot - Week 17, Day 3 - Upper weights
Body Weight: 90.8kg 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
Sartorius lying on back, single leg ISO pull, against opposite foot: 3x45secs
Front plank hold - 33 secs @ RPE 7
Side plank hold Bent knee abducted - 33secs @ RPE 7
glute bridge hold x 33secs @6
rotating sets
Leg extension ISO - Plates moved towards end of loading arm with collars -
30 sec hold at top, 20 sec at 20 degrees x 10kg, 15kg, 17.5kg, 20kg @ RPE 8
Calf raise - single leg- Staggered stance, full range stretched, SLOW - BW x10
chain dip belt +5kg x10 @6
+7.5kg x12 @8
Dumbbell press, rotating grip: 10lbs x10, 15lbs x10, 25lbs x9, 35lbs x6, 40lbs x1
40lbs 2x12 @ RPE 8.5/9.5 (+1 rep)
Will go up to 45lbs for first set next week
Leg curl ISO - single leg, at 45 degrees - 5kg 2x45secs @ RPE 8
Rotating sets
Deficit push up: On floor, paused x5
Feet elevated 20 inches - BW x19 @RPE 9 (+1 rep)
High angle barbell row: - SLOW, hold at top - 20kg x8
controlled
30kg x10 Controlled @5
40kg x10 Controlled @6
50kg x10 Controlled @7. 2/10 right brachialis pain on last 3 reps
50kg x10 Controlled @7. 2/10 right brachialis pain
Wood chop ISO push : 70% effort - 2x45secs
Side bend: 35lbs x5, 50lbs 2x12 @7 (+5lbs)
Overhead carry single arm: 15lbs x 45 secs @8
Single arm dumbbell row - head supported, controlled, elbows out - 35lbs x10
45lbs x10,
55lbs x10 @7
60lbs x10 @7. 2/10 right brachialis pain on last half reps
Sit in bottom of full squat: - 1.5 mins narrow, heels off floor. 1.5 mins normal relaxed
Jefferson curl:- controlled - 10kg x5, 15kg x15 @5
External and internal rotation, band complex: external rotation reps at waist, shoulder height, diagonals each axis, subscap row
medium band x8 each axis @9
Sore quads and posterior chain
Single Leg wall sit ISO - 1/4 squat - 2x 45secs
Good load for the whole leg and tendons, but without any compression on the patella
Friday 5th April March 2024
Big reduction in soreness
Weighed 88.8kg this morning equal to my current lowest so far, but waist was 36.5 inches.
Starting to lean down again, after a month of above maintenance to ramp the metabolism back up again
Morning
Single Leg wall sit ISO - 1/4 squat, heels off the floor - pushing down at 50% effort - 2x 45secs
OK this really loads up the soleus!
Reboot - Week 17, Day 3 - Upper weights
Body Weight: 90.8kg 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
Sartorius lying on back, single leg ISO pull, against opposite foot: 3x45secs
Front plank hold - 33 secs @ RPE 7
Side plank hold Bent knee abducted - 33secs @ RPE 7
glute bridge hold x 33secs @6
rotating sets
Leg extension ISO - Plates moved towards end of loading arm with collars -
30 sec hold at top, 20 sec at 20 degrees x 10kg, 15kg, 17.5kg, 20kg @ RPE 8
Calf raise - single leg- Staggered stance, full range stretched, SLOW - BW x10
chain dip belt +5kg x10 @6
+7.5kg x12 @8
Dumbbell press, rotating grip: 10lbs x10, 15lbs x10, 25lbs x9, 35lbs x6, 40lbs x1
40lbs 2x12 @ RPE 8.5/9.5 (+1 rep)
Will go up to 45lbs for first set next week
Leg curl ISO - single leg, at 45 degrees - 5kg 2x45secs @ RPE 8
Rotating sets
Deficit push up: On floor, paused x5
Feet elevated 20 inches - BW x19 @RPE 9 (+1 rep)
High angle barbell row: - SLOW, hold at top - 20kg x8
controlled
30kg x10 Controlled @5
40kg x10 Controlled @6
50kg x10 Controlled @7. 2/10 right brachialis pain on last 3 reps
50kg x10 Controlled @7. 2/10 right brachialis pain
Wood chop ISO push : 70% effort - 2x45secs
Side bend: 35lbs x5, 50lbs 2x12 @7 (+5lbs)
Overhead carry single arm: 15lbs x 45 secs @8
Single arm dumbbell row - head supported, controlled, elbows out - 35lbs x10
45lbs x10,
55lbs x10 @7
60lbs x10 @7. 2/10 right brachialis pain on last half reps
Sit in bottom of full squat: - 1.5 mins narrow, heels off floor. 1.5 mins normal relaxed
Jefferson curl:- controlled - 10kg x5, 15kg x15 @5
External and internal rotation, band complex: external rotation reps at waist, shoulder height, diagonals each axis, subscap row
medium band x8 each axis @9