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Progress Journals & Experimental Routines / Re: Reboot - get lean, get hops
« 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
Low bar good morning - 20kg x10
High Bar squat -
Reebok Nano
6 secs down, paused, and controlled up - BW x10
6 secs down, 10 sec paused - 20kg x3, 40kg x2
6 secs down, 5 sec paused - 60kg x2
6 secs down, 3 sec paused - 80kg x2
Oly shoes
5 secs down, 3 sec paused 90kg x1, 100kg x1, 110kg x1
110kg x8 @RPE 8
8 mins rest
belt - 120kg x8 @RPE8.5 (+10kg, -4 reps)
100kg x6 @7
Squats felt much harder today. Regressed a bit
Either bad day, or lack of recovery from the introduction of the leg extension ISOs
rotating sets
Calf raise - single leg - staggered stance - no elevation on floor, SLOW
BW x10
chain dip belt + 10kg x12 @ RPE 5
+15kg x15 @RPE 6
+17.5kg x15 @6
Tibilias Wall raise - standing warmup in oly shoes - BW x5
against side of car, in oly shoes - hold at top - BW x3
BW x15 @RPE 9 (+1 rep)
BW x14 @9
Romanian Deadlift - 20kg x10. 40kg x10
60kg x10 @5
hookgrip - 65kg x15 @6
Leg extension, single leg - end of unit elevated 5 inches - Plates shifted to end of arm
slow tempo
10kg x5
12.5kg x9 @8.5
12.5kg x8 @8
Shifting the plates to end of loading arm makes the whole range of motion feel harder, instead of just the top.
Big reduction in load and reps
Rotating sets
SSB Good Morning: - belt - 30kg x10, 40kg x10
50kg x10 @6
60kg x11 @7 (+5kg)
Went up another 5kg and it felt OK. Using 50% of Squat main set feels about right
Leg curl, single leg : - Plates shifted to end of arm - 10kg x5 (Warm up)
explode up, controlled down
Plates shifted to end of arm - 12.5kg x3, x10 @9
normal - 16.25kg x10 @8.5
Single leg, kneeling deadlift: single dumbbell on opposite side of working leg, supported
50lbs x10 @7
Single leg, Romanian deadlift, RDL: single dumbbell on opposite side of working leg, supported
50lbs x10 @8
Jefferson Curl - controlled 15kg x15 @6
----
stretch
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
Low bar good morning - 20kg x10
High Bar squat -
Reebok Nano
6 secs down, paused, and controlled up - BW x10
6 secs down, 10 sec paused - 20kg x3, 40kg x2
6 secs down, 5 sec paused - 60kg x2
6 secs down, 3 sec paused - 80kg x2
Oly shoes
5 secs down, 3 sec paused 90kg x1, 100kg x1, 110kg x1
110kg x8 @RPE 8
8 mins rest
belt - 120kg x8 @RPE8.5 (+10kg, -4 reps)
100kg x6 @7
Squats felt much harder today. Regressed a bit
Either bad day, or lack of recovery from the introduction of the leg extension ISOs
rotating sets
Calf raise - single leg - staggered stance - no elevation on floor, SLOW
BW x10
chain dip belt + 10kg x12 @ RPE 5
+15kg x15 @RPE 6
+17.5kg x15 @6
Tibilias Wall raise - standing warmup in oly shoes - BW x5
against side of car, in oly shoes - hold at top - BW x3
BW x15 @RPE 9 (+1 rep)
BW x14 @9
Romanian Deadlift - 20kg x10. 40kg x10
60kg x10 @5
hookgrip - 65kg x15 @6
Leg extension, single leg - end of unit elevated 5 inches - Plates shifted to end of arm
slow tempo
10kg x5
12.5kg x9 @8.5
12.5kg x8 @8
Shifting the plates to end of loading arm makes the whole range of motion feel harder, instead of just the top.
Big reduction in load and reps
Rotating sets
SSB Good Morning: - belt - 30kg x10, 40kg x10
50kg x10 @6
60kg x11 @7 (+5kg)
Went up another 5kg and it felt OK. Using 50% of Squat main set feels about right
Leg curl, single leg : - Plates shifted to end of arm - 10kg x5 (Warm up)
explode up, controlled down
Plates shifted to end of arm - 12.5kg x3, x10 @9
normal - 16.25kg x10 @8.5
Single leg, kneeling deadlift: single dumbbell on opposite side of working leg, supported
50lbs x10 @7
Single leg, Romanian deadlift, RDL: single dumbbell on opposite side of working leg, supported
50lbs x10 @8
Jefferson Curl - controlled 15kg x15 @6
----
stretch