Don't feel too bad after yesterday, erectors not feeling all that sore despite being sore yesterday and working them hard! Only muscle that is fairly sore are my hamstrings. Everything is just light DOMs ---- rest
---- Morning mobility work and upper body stretches
---- Tendon health+rehab - Day 1 Lower1 10G beef gelatin + 1g vitamin C one hour before session
Bodyweight in shoes = 91.4kg
general mobility drills Walking on sides of ankle, side to side ankle rocking drills
BBall ball control and dribbling drills - 16 mins
split squat ISO, rear leg straight, on balls of feet, at 80 degrees knee angle - x 45 secs Front plank x 30 secs glute bridge hold x 30secs Side plank- x 30secs each side
rotating sets - 1 mins rest
A) Leg extension ISO, single leg - 6 sec concentric, then 20 sec holds at top, 60 degrees - 10kg, 15kg 6 sec Concentric to 60 degrees strap, 30 secs hold, 6 sec eccentric - 20kg x 3 sets
B)Calf Raise eccentric - single leg - 1 cm elevated in oly shoes, controlled up, 6 sec eccentric - BW x6, dip belt+7.5kg 3x6 No pain
C) Kettle bell Swing - 40kg x10 warmup, 24kg 3x8
Olys - - shoulder dislocate + behind the back press stretch drill
5 low hang power clean + 5 high hang power clean, with no foot movement x 20kg bar 5 snatch high pull +3 low hang power snatch + 5 high hang power snatch + hold at top x 20kg bar
A) RDL - oly shoes, lowered under control to just above the floor deadlifted off the floor - straps/belt 120kg 2x10 @ RPE 8 PR!!
B) SSB tibialis raise - in oly shoes, Romaleos 2 - BW x12 30kg x12 @ RPE 6 50kg x12 @ RPE 8 50kg x10 @ RPE 8
C) Push up - deficit, on dumbbell handles - feet elevated 20 inches - push up x10 warmup. BW x 10 BW x 20 @ RPE 9 PR!!
C) Pull up, leg assisted - BW x 20
Side Lying Clam - hip straight, resisting the band eccentric, hold at top - Xxheavy + heavy band 2x15 @ RPE 7/8 (+2 reps) Inverted row - using bench press height bar, bench press grip width - BW x6, BW x17 @ RPE 10 PR!!
Quads and pecs really sore, followed by biceps, whole upper back, shoulders, calves, and posterior chain. Achilles insertion about the same.
I haven't mentioned it yet, but I seemed to have strained a tendon in my middle finger of my right hand, a few weeks ago Hence why I have stopped the gripper work for the time being, and using more straps Started doing 3x 40 sec finger ISOs daily on it last week, and it appears to be finally healing up, pain going down.
----
Wall sit - at 60 degrees 2x 50secs Calf raise ISO - 2 legs, mid range - x 50 secs, single leg 2x 50 secs Glute bridge hold - 3x 30secs
Erectors and quads still pretty sore, but I feel decent systemic wise
Achilles continues to feel decent, no waking walk pain - making me "treat things with kids gloves" Keep this up for another month....
---- Waking mobility work and upper body stretches
soft tissue work for upper body, glutes and erectors
Tendon health+rehab - fasted - Upper 1, day 4 10G beef gelatin + 1g vitamin C one hour before session
Bodyweight with shoes - 90.5kg
general mobility drills Walking on sides of ankle, side to side ankle rocking drills side leg raises - x 20
BBall ball control and dribbling drills - 15 mins - felt good today
split squat ISO, rear leg straight, on balls of feet, at 80 degrees knee angle - x 45 secs Front plank x 30 secs glute bridge hold x 30secs Side plank with leg abduction - against wall - x 30secs each side
rotating sets - 1 mins rest
A) Leg extension ISO, single leg - 6 sec concentric, then 20 sec holds at top, 60 degrees - 10kg, 15kg, 20kg 6 sec Concentric to 60 degrees strap, 30 secs hold, 6 sec eccentric - 25kg x 2 sets
1/10 left patella tendon pain on first 25kg set on the concentric, ISO ok.
B)Calf Raise eccentric - single leg - 1 cm elevated in oly shoes, 6 sec eccentric - BW x6, dip belt+5kg x6, +7.5kg 2x6 No pain
C) High angle rows - 20kg x15, 40kg x10, 60kg x8, 60kg x3, 80kg x5 deadlifted off the floor to start - straps - 82.5kg x8 @ RPE 7 straps - 82.5kg x10 @ RPE 8 (+2 reps) straps - 82.5kg x9 @ RPE 8
Looks like my 1RM is around 110kg. Rep calc says 80kg x10 = 107kg e1RM 100kg x2 after that all out set with 80kg says it should be doable
Just decided to YOLO and go heavy after the 80kg x10 set, even though it most likely tired me quite a bit That set did warm me up well, as neither the 90kg and 100kg felt heavy in my hands and no wrist discomfort, even though I haven't had any weight this heavy on bench in decades The first rep with 100kg felt so easy, I just decided to do another, but that second one was a bit of a strain in the top half. Although I think 100kg x3 would be there if I didn't do the 80kg x10 set.
------- rotating sets - 1 mins rest
A) Dumbbell curl - 15lbs x10, 25lbs x15, x12 @ RPE 8 B) Dumbbell, overhead press, arms in line with ears - rotating grip - 15lbs x10, 25lbs x20 @8 C) Scarecrow external rotation - 2.5kg plates x10, x5
Damn, quads brutally sore, really unexpected - from leg extensions...? Abs sore as well - from SSB I think. Hamstrings, glutes and calves also sore. Erectors still sore
Achilles insertion felt decent this morning walking out of bed - calves are sore, but no inflamed feeling in the achilles like in past weeks post session. Even pressing directly into the back of the heel doesn't hurt
---- Waking mobility work and upper body stretches
Wall sit - at 60 degrees 2x 50secs Calf raise ISO - 2 legs, mid range - 2 x 50 secs
Erectors feeling more sore and beat up Left delt also feels achey when I move it from the COVID injection
Felt ferverish from the COVID jab a day ago, so did not feel all that spritely Took things easier.
---- Morning mobility work and upper body stretches
soft tissue for lower body
---- Tendon health+rehab - Day 3 Lower 2 10G beef gelatin + 1g vitamin C one hour before session
Bodyweight in shoes = 91.8kg
general mobility drills Walking on sides of ankle, side to side ankle rocking drills
BBall ball control and dribbling drills - 5 mins wasn't feeling the greatest so shut it down
split squat ISO, rear leg straight, on balls of feet, at 80 degrees knee angle - x 30 secs Front plank x 30 secs glute bridge hold x 30secs Side plank with leg abduction - against wall/car - x 30secs each side
rotating sets - 1 mins rest
A) Leg extension ISO, single leg - 6 sec concentric, then 20 sec holds at top, 60 and 80 degrees - 10kg, 20kg, 25kg 6 sec Concentric to 60 degrees strap, 30 secs hold, 6 sec eccentric - 30kg x 2 sets
2/10 left patella tendon pain on both 30kg sets on the concentric, ISO was fine.
B)Calf Raise eccentric - single leg - 1 cm elevated in oly shoes, 6 sec eccentric - BW x6, dip belt+5kg 2x6 in oly shoes to limit range of motion, felt decent post session, no worsening of achilles insertion pain when walking
C) lateral leg drive against wall ISO - glute medius - at 70% effort - 3 x30secs
Alternating sets - 2 mins rest
A) Wall Tibialis raise - in oly shoes (Romaleos 2) - free standing warmup BW x10 BW x10, x10, x10, 10 @ RPE 7
B) Leg Curls - end of unit elevated 5 inches - 10kg x10, 20kg x10 30kg x10 @RPE 6 35kg x10 @RPE 8
C) Bulgarian split squat - 3 secs down and up - BW x10, single arm plate held on working leg side - 10kg x10 SSB - single arm supported - 30kg x6 @ RPE 5
I don't know what the deal is with my achilles, but slightly better today. I will just continue as planned
---- Morning mobility work and upper body stretches
Tendon health+rehab - Upper 2, day 5 - fasted
10G beef gelatin + 1g vitamin C one hour before session
Bodyweight with shoes - 90.4kg
---- general mobility drills Walking on sides of ankle, side to side ankle rocking drills
BBall ball control and dribbling drills - 15 mins
split squat ISO, rear leg straight, on balls of feet, at 80 degrees knee angle - x 45 secs Front plank x 30 secs glute bridge hold x 30secs Side plank with leg abduction - against 20 inch bench - x 20secs each side lateral leg raises - bw x15
rotating sets - 1 mins rest
A) Leg extension ISO, single leg - front elevated 5 inches, pushing against strap at 60 degree knee angle @ 70% effort - 30 secs x 20kg, 25kg, 30kg, 30kg
1/10 pain in left patella tendon on first 30kg set, in the first few seconds
B) Calf raise, single leg - 3 secs down, 1 sec pause, 2 secs up - 2 legs BW x10, BW x 15, x12 @ RPE 7
C) Military Press - barbell - using bulldog grip - 20kg x10, x5, x5, belt - 40kg x3, x3 Belt - 50kg x9 @RPE 9 , 50kg x5, x5, x3 @ RPE 7/8/7
D) Split squat Soleus calf raise - front foot elevated 5 inches, leaning over on working leg - BW 2x12 @ RPE 7
all calf raises full range, didn't hurt while doing it.
---- rotating sets - 2 mins rest
A)Pull up/Chin up - Hang and 20 scap shrugs, Pull up - dead hang/paused, wider - BW x3 singles (10secs rest)
Damn side delts and traps pretty sore, followed by erectors, quads, glutes and calves - didn't expect the calves to be this sore despite not doing any weighted calf work
Erectors still a bit sore... as is my biceps... Achilles back on track
Dropped upper body stuff today. So may go back to a lower/upper split
---- Morning mobility work and upper body stretches
soft tissue for lower body
---- Tendon health+rehab - Day 3 Lower2 10G beef gelatin + 1g vitamin C one hour before session
Bodyweight in shoes = 91.1kg
general mobility drills Walking on sides of ankle, side to side ankle rocking drills
BBall ball control and dribbling drills - 10 mins
split squat ISO, rear leg straight, on balls of feet, at 80 degrees knee angle - x 45 secs Front plank x 30 secs glute bridge hold x 30secs Side plank with leg abduction - against 20 inch bench - x 30secs each side
rotating sets - 1 mins rest
A) Leg extension ISO, single leg - 1 slow concentric, then 15 sec holds at top, 60 and 80 degrees - 10kg x50secs, x50secs 15kg x50secs, 20kg x60secs, x60secs
changed things up on the fly. Minor discomfort from left patella tendon on first set
B) Calf Raise ISO - single leg, stretched range - BW 3x 40secs C) Calf Raise ISO, bent knee- single leg, stretched range - BW 3x 30secs
full bodyweight stretches today, will build these up into full range pain free reps eventually
D) lateral leg drive against wall ISO - glute medius - at 70% effort - 3 x30secs
Alternating sets - 1 mins rest
A) Olys - - shoulder dislocate + behind the back press stretch drill + 15 overhead squats with broom
5 low hang power clean + 5 high hang power clean, with no foot movement x 20kg bar 3 power clean + 3 high hang power clean x 30kg
5 snatch high pull +5 power snatch + 5 high hang power snatch, with no foot movement x 20kg bar, then overhead squat x 10 3 power snatch + 3 high hang power snatch x 30kg
60kg x 1 powerclean + 1 hang powerclean 60kg x 1 powerclean + 1 hang powerclean
B) Kettle bell Swing - 40kg x10 warmup, 24kg 3x8
C) Sumo Deadlift - flat shoes, hook-gripped, lowered under control to soft touch, dead stopped - 60kg x5, 80kg x5, 100kg x5, belt, straps - 120kg x5, 140kg x5 @ RPE 7 belt, straps - 130kg x5, x5 @ RPE 6/7
late at night so I lowered all reps slowly to soft touch, didn't want to make too much noise. surprised I could handle 140kg like this. So I skipped RDLs today
Alternating sets - 2 mins rest
A) Front squat - 20kg x5 , 40kg x5
B)High bar Squats - oly shoes, lowered under control - 20kg x10, 40kg x8, x5, 60kg x8, 70kg x8, 80kg x8 belt - 80kg 3x10 @ RPE 7
Side Lying Clam - hip straight, resisting the band eccentric, hold at top - Xxheavy + heavy band 2x14 @ RPE 7 (+1 rep)
still achey, erectors the most. Waiting for my erectors to recover so I can deadlift...
released side of my quads, just felt inflamed.
---- Waking mobility work and upper body stretches
split squat ISO - rear leg straight, on balls of feet, at 80 degrees knee angle - 3 x 45 secs Single leg calf stretch, non working leg supported - 3x 45 secs Bent knee to wall, soleus stretch - 2 x 50secs
---- Waking mobility work and upper body stretches
Single leg, bent knee over toes, calf raise ISO - full extension - 3x 45 secs combo patella tendon, achilles, feet loading - harder than you expect, quads get pumped after 10 secs
A bunch of bodyweight squats testing stuff
Friday 4th February 2022
still sore achilles settling back down
---- Waking mobility work and upper body stretches
Single leg calf stretch, non working leg supported - 4x 50secs Bent knee to wall, soleus stretch - 3 x 50secs
Shoulder dislocate stretch - x 2mins, x 1min
some high angle wall sits and upper stretches and holds
Moderately sore all over - glutes, quads, pecs and biceps the most
Right achilles feels worse after yesterday, so either the calf raises or the bent knee push into wall is too intense. Will do them separately and see which one.
Still a bit sore all over....! But it's time to train again
Big improvement in my Right achilles insertion - minimal pain upon waking walk. I took a gamble on the stuff I did yesterday and it paid off. The only time my achilles aches is when walking cold, or after sitting for a while, and walking downstairs, when the foot rolls off the step. So I figured it has to do with the soleus part of the achilles
Achilles rehab had plateaued for a bit , good to finally get the ball rolling again
---- Waking mobility work and upper body stretches soft tissue work for whole body - brief
Tendon health+rehab - fasted - Upper 1, day 2 10G beef gelatin + 1g vitamin C one hour before session
Bodyweight with shoes - 90kg
general mobility drills Walking on sides of ankle, side to side ankle rocking drills
BBall ball control and dribbling drills - 5 mins
rotating sets - 2-3 mins rest flipped things around and did upper body first, ehhh didn't like it
A) Bench - grip 2.5 inches from smooth area - 20kg x15, 40kg x10, 60kg x5, x5, 75kgx3 85kg x8 @ RPE 9.5 14 inch grip, thumbs on smooth - 80kg 2x6 @ RPE 8/8.5 1.5 inch from smooth - 4 sec down, paused - 60kg x8 @ RPE 8
Damn, bench plateaued! Also felt like poop today, unstable. The closer grip sets felt much better. LOL my row is actually stronger now...
B) High angle rows - 20kg x15, 40kg x10, 60kg x8, 75kg x5 deadlifted off the floor to start - straps - 82.5kg x8 @ RPE 7 (+2.5kg, -2 reps) straps - 82.5kg x8 @ RPE 7 straps - 82.5kg x8 @ RPE 8 70kg x10 @ RPE 7
felt my rear delts work well on that last lighter set
split squat ISO, rear leg straight, on balls of feet, at 80 degrees knee angle - x 45 secs Front plank x 30 secs glute bridge hold x 30secs Side plank with leg abduction - against 20 inch bench - x 30secs each side
rotating sets - 1 mins rest
A) Leg extension ISO, single leg - pushing against strap at 60 degree knee angle @ 70% effort - 30secs x20kg, lifting with working leg to strap - 30secs x 30kg x3 sets
B) Soleus ISO, single leg bent knee, push into pad against wall - @70% effort - 30secs x 3 sets C) lateral leg drive against wall ISO - glute medius - at 70% effort - 3 x30secs D) SSB Calf raise, single leg - 1 sec up, 10 sec hold, 6secs down - on floor - BW x5, +30kg x3, 40kg 2x4 @ RPE 7
A) Single leg Hip Thrust - hold at top - BW x10, 35lb dumbbell on hip x10 @ RPE 7 (+5lbs) I hate this exercise so only 1 set today, might drop it...
C) Wall Tibialis raise - in oly shoes (Romaleos 2) - free standing warmup BW x10 BW x10, x10, x10 @ RPE 7/8/8
D) Bulgarian split squat - 3 secs down and up - BW x10, single arm dumbbell held on working leg side - 37.5lbs x10 SSB - single arm supported - 30kg 2x10 @ RPE 6
E) Dumbbell, overhead press, arms in line with ears - rotating grip - 15lbs x12, 27.5lbs 2x15 @RPE 6/8 (+3reps)
F) Ivanko super gripper - 70lbs x10, 85lbs x 17 @ RPE 10 left, 7 right (+2 reps) 102lbs x1 +10 sec max effort ISO hold x 4 sets
------ A) Sharapova band cuff/trap/serratus exercise - light Rogue mini band - 3x25 @ RPE 7
B) Squats - 1 min rest between each
High bar squat: 20kg x10, 40kg x6, 60kg x8, x8, x7, x6, x6
Low bar squat: 20kg x5, 40kg x5, 60kg x6, x6
C) Leg Curls - 10kg x10, 20kg x10, 30kg 2x10 @ RPE 7/8 (+5kg)
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