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Quote from: Coges on November 22, 2016, 03:27:07 pm

22/11/16

Did a fairly quick circuit today along with some stretching.

SL DL-
16 x 8, 8, 8,

Incline Bench (close grip, elbows in, fat gripz)- 
bar x 6, 30 x 6, 40 x 6

KB Row-
16 x 10, 10, 10

Had planned on doing more but didn't. Knee is feeling weird. Getting some stodginess in there, some looseness on the inside and pain at different times of the day. Most of the feeling is just on the inside of the patellar tendon. May be tendinopathy, who knows. Will keep up with the stretching and rolling for the rest of the week. I'm not entirely confident that I'll be able to get back to squatting next week without seeing a professional first. Shit. That is all.

fuck. 

Yep. Fuck indeed.

Forgot to mention I have had some left ankle and achillies problems too the last week. Ankle still hasn't recovered from a sprain from 3-4 months ago and just doing some stretches have noticed the achillies is super tight on the left side.

Taking a note from Vag's book and adding in the couch stretch. Aiming for 5 minutes per leg each day. 1 min down so far today.

Getting some serious knee soreness in my left knee. It’s kind of snuck up on me the last two weeks or so and happens at full extension, hyper extension in my situation, but still hangs around for longer than I’d like it to. Even though 150 was in line for this week I’m going to park the ego and deload. I think that’s the smartest long term move.

Will spend the week making sure the quads, HFs and hams are all nice and loose, do some single leg work and maybe squat later in the week depending on feel. It’s been 8-10 weeks of squatting 2-3 times per week so no doubt due for a bit of a break.

Also, I’ve been figjamming over my squat progress so much that I’ve put any real shoulder rehab work on the back burner. Time to bring that back into focus and get this body moving well again. 

Cheers. Thanks guys.

Ball game last night. First game in 3 weeks and the first of our grading games. Easy win by 30+. Fairly uneventful outside of a Lebron style chase down block. The guy was about 5'9 and thought he could outrun me. He was wrong. No dunk attempts at all. Had a fast break where I called for the lob but our guy ignored me and missed an easy layup instead.

Body felt ok. Not as good as I'd like but it's slowly getting there. Weight is back down to 92 and going south so that's good at least. Had some mid back soreness after the game from twisting and turning but nothing too major.

I did 6x120kg after 6x70(2x25kg plates). My last warmup set is usually 6x110kg which i do every squat workout. figure if my topsets are gone down, i might as well start working harder on the other end.

Cool cool. I just had this vision of you rocking up to the squat rack with 120 on it and busting out 6 reps cold.

15/11/2016

Shoulder Rehab-
banded pull aparts 4x10
banded low row 4x10
external rotation 3x10
internal rotation 3x10
banded wall slides 3x10
iso hold with extension 2.5kg x 10s x 8

pec golf ball work, lacrosse ball in upper back/shoulder, foam rolled lats

Daily Mob work-
Wall HipFlexor Mobilization 2x10
Scapular Wallslides 2x10
Quadruped Extension Rotation 2x10
Knee Break Ankle Mobilization and Dorsiflexion 2x10
Cossack Squat 2x10
Shrimp Squat 2x10

Spent some decent time stretching the hip flexors.

Body felt pretty great after all this. Decided to do some flexibility tests. Front splits both sides, pancake and pike. All felt ok but when I went to the instant replay they were pretty ordinary.  At least I've got a starting point to work from.

Solid!

Thanks mate.

14/11/16- 6pm

Banded ankle dorsiflexion, banded hip flexor, pigeon stretch

Squats-
bar x 10, 60 x 5, 100 x 5, 115 x 1
belted- 137.5 x 4  , 125 x 7, 7 

DB SL DL to Press
10 x 10, 10

Decline leg raise-
bw x 5 centre, 5 left, 5 right

DB Incline Bench-
15 x 15, 10

Ring Chins-
bw x 5, 4

Interesting training session. I thought the squats were going to be harder than what they were. This is starting to feel pretty good when the sets of 7 are becoming easier. Frightens the shit out of me when I think if I'm squatting 160 then I'll be doing sets of 7 at 135 (85%). It's only another 10kgs so hey, why not.

DB incline bench felt great. Chins...well I haven't really been doing them so I'll take it. The shoulder is still taking some work to get right and I really need to up the rehab on it. Have been slacking.

Squats for reference-