Finally got my Nike Romaleo 4 AMP today! The oly shoe collection grows....
The Romaleos 4 AMP is size 9.5US and is a little more snug in the toes than the Legacy Lifters in size 9US which fit me like a glove.
I think this might be the best version of the Romaleos 4, because I noticed the straps are thinner and more flexible than the SE and regular models. And can actually reach the full length of the velcro due to this... it is made of different iridescent material that changes shade depending on the angle of view
I could barely get an inch of velcro contact with the other Romaleos 4 models! The straps appear to be just a single layer, and slightly ribbed vs the smooth, thicker, multi layered straps of the other models. So it might not suffer the straps peeling apart issue of the other models...
Toe box of Romaleos 2 is actually not wider than the Romaleos 4, but 4 does feel tighter due to the sharper outer curve. I briefly had a Romaleos 4 in size 10.5US and it is tighter at the front than the Romaloes 2 which currently feels spacious.
Wider wings on the Romaleos 4 which should add lateral stability
After session with it, it still does have the curved front issue, where it tends to rock you forward, and is hard to force the shoe to sit flat. Stiff and clunky feeling. The Legacy Lifter 2 sat flat out of the box. The Romaleos 2 also sits flat and feels stable, but it is second hand and well broken in. The front rubber feels quite flexible now, like the Legacy Lifter 2. But I suspect the Romaleos 2 was similar to the Romaleos 4 when new, so I hope it does break in and sit flat eventually when loaded... I know someone with a brand new Romaleos 2 Unlimited, and he said the shoe is really stiff.
I think it looks the best out of the Romaleos 4 colour ways, equal to the SE depending on ether you like white/orange or black shoes...High tech yet organic looking
Achey from yesterday, but lower back feels recovered
---- Morning mobility work and upper body stretches
skipped soft tissue work today
---- Tendon health+rehab - Day 3 Lower2 10G beef gelatin + 1g vitamin C one hour before session
Bodyweight in shoes = 90.7kg
general mobility drills Walking on sides of ankle, side to side ankle rocking drills
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, 30secs x 30kg, 35kg, 35kg x3 sets
Capping the weight, but pushing harder against the strap now. Still some minor discomfort from left patella tendon
B) SSB Calf raise, single leg - 3 secs up, 3 sec hold, 3secs down to floor - BW x10, 30kg x5, 40kg x8, x7, x7 @ RPE 8
Alternating sets - 1 mins rest
A) Olys - 5 low hang power clean + 5 high hang power clean, with no foot movement x 20kg bar
5 snatch high pull +5 power snatch + 5 high hang power snatch, with no foot movement x 20kg bar, then 1/2 overhead squat x 10
B) Kettle bell Swing - 40kg x10 warmup, 24kg 3x6
C) Sumo Deadlift - flat shoes, hook-gripped, bar not controlled between reps - 1 sec paused off the floor 60kg x8, 80kg x5, 100kg x4, belt, hookgripped - 120kg x4, 140kg 4, 160kg x1, 170kg x1 @ RPE 8.5 belt, straps - 130kg x5 @ RPE 8
Felt hard today, so cut things short
Alternating sets - 2 mins rest
RDL - oly shoes, hook-gripped, lowered under control to just above the floor - deadlifted off the floor - 100kg x12 @ RPE 7 belt + straps 100kg x12 @ RPE 8
Push up - deficit, on dumbbell handles - push up x12 warmup. feet elevated 20 inches - BW x 16, x16 @ RPE6
Upper body still pretty sore, lower body not too bad, and erectors feeling better.
----
BBall ball control and dribbling drills - 20 mins
split squat ISO, rear leg straight, on balls of feet, at 80 degrees knee angle - x 45 secs Side plank with leg abduction - against 20 inch bench - x 30secs each side standing Side leg raises x 20 each side
rotating sets A) Leg extension ISO, single leg - lightly pushing against strap at 60 degree knee angle - 30 secs x 10kg, 20kg, 30kg, 30kg
B) Calf raise ISO - single leg - Against wall - body at 45 degrees, pushing against wall at 70% effort, resisting with forearms and head - straight leg, mid range - 30 secs x 3 sets bent knee, mid range - 30secs x3 sets
C) Pushing against strap around knees ISO - glute medius - at 70% effort - 3 x30secs
Assisted Hip Airplane stretch - 5x5 secs each side x 2 sets
A) Glute bridge hold - pushing up at 70% effort 2x 30secs B) front plank 2 x30secs
Sharapova band cuff/trap/serratus exercise - light Rogue mini band - 3x20 @ RPE 7
A bunch of front squat walkouts from 40kg, 60kg and 70kg - stretching out things with a full grip around the bar. feels impossible at first but then not too bad, and the forearms and arms actually stretch out to allow it
upper body mobility/dislocates/ stretches lower body stretches
Lower erectors still pretty sore Upper body still sore as well, but a little less.
---- Waking mobility work and upper body stretches
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 - 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 - pushing against strap, 80 degree knee angle at 70% effort - 30 secs x 3 sets
Calf raise ISO - single leg - Against wall - body at 45 degrees, pushing against wall at 70% effort, resisting with forearms and head - B1a) straight leg, mid range - 30 secs x 2 sets B2a) bent knee, mid range - 30 secs x2 sets
B2) SSB Calf raise, single leg - 1 sec up, 3 sec hold, 3secs down - on floor - BW x5, +30kg x15, 40kg x 8 @ RPE 7
C) Pushing against strap around knees ISO - glute medius - at 70% effort - 3 x30secs
Finally, bench progressing again! Rep 8 much less grindy than rep 7 before. Up 2 reps from 85kg x6 @ RPE 9 last session. Pecs still sore from last workout as well.
B) High angle rows - 20kg x15, 40kg x10, 60kg x8, x3, 80kg x3 deadlifted off the floor to start - straps - 80kg x10 @ RPE 8 straps - 80kg x10 @ RPE 8 (+2 reps) straps - 80kg x10 @ RPE 8 (+2 reps)
I think time to increase the weight Was a bit uncomfortable due to sore lower back, especially when deadlifting it up.
---- A) Single leg Hip Thrust - hold at top - BW x10, 10kg plate on hip x12, x10 @ RPE 8
B) Dumbbell curl - 15lbs x10, 25lbs x10 @ RPE 6 30lbs x8, x6 @ RPE 8 hmm felt quite a lot easier today, compared to last few sessions, so went up back up to 30lbs. Less fatigue from rows.
C) Bulgarian split squat - 3 secs down and up - BW x10, single arm dumbbell held on working leg side - 50lbs x10 @ RPE 7
------
A) High Bar squat - BW x10, 20kg x5, 40kg x5, 60kg x5, 75kg x5, 90kg x5, 100kg x5 @ RPE 7 Testing out the new 1 inch lower bar position. Finally no more super hard good morning feeling at the bottom I think having the bar against my neck caused the load to be ahead of my centre of gravity, and make the moment arm too long especially when reversing the load at the bottom. Squats haven't felt right in a while, until this change
Slept in, and slept a lot, so didn't get much done. Decided to rest up Upper body, pecs and posterior shoulder pretty sore, and abs a bit (from deadlifts I think) Everything else less sore now, and I feel decent
Achilles settling back down.
---- Waking mobility work and upper body stretches
Wall sit - at 60 degrees 3x 30secs
Calf raise ISO - single leg - Against wall - body at 45 degrees, pushing against wall at 70% effort, resisting with forearms and head - straight leg, mid range - 30 secs x 3 sets bent knee, mid range - 30secs x2 sets
Bent knee into pad against wall - 30secs x 3 sets
Active stretch lats, pecs between sets Kneeling rectus femoris and hip flexor stretch at 90 degrees
I've been testing out using the spirit level app on my phone to measure my leg angles, works pretty well Gonna use it tomorrow to get my leg extension ISO strap set up just right
Pecs pretty sore, and erectors a bit, but not too bad everywhere else. Even my posterior chain, erectors, are not as sore as expected. very mild drained feeling that went after a few hours upon walking. Again a big surprise.
Right achilles feels a little worse after yesterday... sigh...
---- Waking mobility work and upper body stretches
Still a bit sore in the posterior chain, I think from the stuff I did yesterday...
Right achilles insertion felt OK after yesterday's stuff, a bit better
---- Morning mobility work and upper body stretches
pre workout - soft tissue work for lower body and upper back
---- Tendon health+rehab - Day 1 Lower1 10G beef gelatin + 1g vitamin C one hour before session
Bodyweight in shoes = 90.3kg
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 - lightly pushing against strap at 60 degree knee angle - 20secs x20kg, 30secs x 30kg, 35kg, 35kg
2/10 pain in left patella tendon when lifting the load up to the hold point on heaviest sets. Normally I would use two legs to lift it up, and then hold with one leg.
C) SSB Calf raise, single leg - 3 secs up, 3 sec hold, 3secs down, 3 sec pause at neutral - BW x5, 30kg x7, 40kg x7, 40kg x6 @ RPE 8
B) Seated soleus calf raise, single leg - SSB on safety bar and knee, down to neutral foot position - 3 secs up, 3 sec hold, 3secs down, 3 sec pause - SSB 35kg x5, 45kg x7, 45kg x6 @RPE 8
broom handle behind the neck press, pushing backwards into shoulder dislocate stretch position x20 + Shoulder dislocates x few sets
Alternating sets - 1 mins rest
A) Olys - 3 low hang power clean + 3 high hang power clean, with no foot movement x 20kg bar
3 snatch high pull +1 power snatch + 3 high hang power snatch, with no foot movement x 20kg bar, then 1/2 overhead squat x 10
B) Kettle bell Swing - 40kg x10 warmup, 24kg 3x6 to head level
Dropped reps down a couple per set to make it less taxing and more forceful
Sumos felt good again, lot of glute stress and minimal lower back. When 170kg single felt easier than 165kg did last week, I took a shot at 180kg and it went up fine, but did feel my right pec tense a bit. I think it usually means your shoulder rounded forward a bit.
So I think my 1RM is somewhere around 190-200kg. See if I get to 230kg/506lbs by the end of the year! While getting my bodyweight back under 80kg
I think I overdid the volume of the backoff sets though, quite a sharp increase over the last 2 weeks. The charts in my RepCount phone App where I keep all data shows a big spike...Just wanna avoid big spikes based on how my tendons have flared up...
RDL - oly shoes, hook-gripped, lowered under control to just above the floor - deadlifted off the floor - 100kg x10 @ RPE 8 Debated about doing another set, decided to be safer than sorry
"+" = 20 secs rest Push up - deficit, on dumbbell handles - push up x10 warmup. feet elevated 20 inches - BW x 21 +4+4+3 @ RPE 8 on initial set and @9 on last mini set (+1 rep on initial set)
Right pec decided to cramp up a bit just as I finished! A stretch and massage fixed it, but I have noticed I tend to get cramps on Myo-rep sets when the reps get high, so no more Myoreps on these
Inverted row - using bench press height bar, bench press grip width - BW x10, BW x17 +4+4+3 @ RPE 9 (+2 reps on initial set) Also felt like my right upper arm/forearm was gonna cramp!
Dumbbell, overhead press, arms in line with ears - rotating grip - 15lbs x10, 25lbs 2x12 @RPE 6 (+2 reps)
Dumbell Curl - 15lbs x 20 @ RPE 7
A) Wall Tibialis raise - in oly shoes (Romaleos 2) - free standing warmup BW x10, x3 warmup BW x5, x7, x7, x8 @ RPE 6/8/8/8
B) Squats front squat 20kg x5, 40kg x5, 60kg x5 High bar squat - 20kg x10, 40kg x5, 60kg x5, 70kg x5, 80kg x5 @ RPE 5 Low bar squat - 20kg x10, 40kg x5, 60kg x5, 70kg x5, 80kg x5 @ RPE 5
Squats felt good and pain free, increased loads a bit from last time. Moved bar down a bit onto traps on High bar and it felt a lot better. Seemed to get rid of that awful good morning feeling at the bottom that makes it feel 2x harder, so more of a smooth up and down motion now.
C) Leg curls - 10kg x10, 20kg 2x12 @RPE 7 (+2 reps)
Side Lying Clam - hip straight, resisting the band eccentric, hold at top - Xxheavy + medium band x10, x16 @ RPE 7 Xxheavy + heavy band x12 @ RPE 7
feeling fresher but still a bit sore all over, but will train tomorrow
---- Waking mobility work and upper body stretches Kneeling rectus femoris and hip flexor stretch at 90 degrees throughout the day
Calf raise ISO - single leg - at top, actively pushing up at 70% effort - 30secs x 3 sets Against wall - body at 45 degrees, pushing against wall at 70% effort - straight leg, mid range - 30 secs x 2 sets bent knee, mid range - 1x 30secs
Active stretch lats, pecs between sets wall calf stretches
Trying some different things out. Thought of a way to do high effort calf raise ISO against the wall to load the achilles tendon without having to use weights Resisting the force with the top of my head and forearms against the wall, so my serratus get some work as well. Don't know why I didn't do this sooner... and it's a bit more sports specific than standing calf raise holds. Kinda like the drive phase of a sprint.
this is another way to do it, which I didn't think of
Pretty sore all over, but upper body is a little less than yesterday. Glutes feel smoked in a way I haven't felt in a while.
left patella tendon and right achilles insertion responding well
---- Waking mobility work and upper body stretches mild kneeling rectus femoris and hip flexor stretch, keeping knee at 90 degrees or more
tested out newly acquired figure 8 lifting straps. Works well for stretching my pecs/lats on the veranda metal railing, which can be a bit taxing on the grip and a bit painful I got them for deadlifts and other things as my other pair of open ended oly lifting straps are a pain in the ass to set up every time.
Also thought of ways to use my Leg extension/curl attachment for other things as well - like using the rollers for Bulgarian split squats Can kinda do loaded hip thrust on it. On my bench you can tilt the whole unit into the air, so might be able to do inclined loaded reverse hypers, resting the leg extension pad on the back of the thigh
like this, but with the leg extension unit on the end <a href="http://www.youtube.com/watch?v=nNEAGZ75Kt4" target="_blank">http://www.youtube.com/watch?v=nNEAGZ75Kt4</a>
Upper body still pretty sore, and erectors still a bit, but much better now
---- skipped the soft tissue work today
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 brief BBall dribbling Walking on sides of ankle, side to side ankle rocking drills split squat ISO, rear leg straight, at 90 degrees - x45 secs
rotating sets - 30 secs rest
A1) Leg extension ISO, single leg - front elevated 5 inches, lightly pushing against strap at 60 degree knee angle - 20sec x20kg, 30 secs x 30kg, 32.5kg, 35kg, 37.5kg @ RPE 7 (+2.5kg)
37.5kg felt fairly hard, with some minor leg shake starting to appear.
A2) Leg extension, single leg - front elevated 5 inches, 3 secs up, 3 sec hold, 3 secs down - 10kg x7, 20kg x12 @ RPE 7 some minor discomfort on left patella tendon when fully locked out
B1) SSB Calf raise, single leg - 3 secs up, 3 sec hold, 3 secs down to neutral, 3 sec pause - BW x3, 10kg x3, 30kg x7, 35kg x7, 40kg x7 @ RPE 8 For some reason SSB feels lighter than the same weight on a dip belt+weight vest... so topped out at 40kg today with a 1.5 min set time!
B2) Seated soleus calf raise, single leg - SSB on safety bar and knee, down to neutral foot position - 3 secs up, 3 sec hold, 3secs down, 3 sec pause - SSB+35kg x5, 42.5kg 2x7 @ RPE 8
---- rotating sets - 2 mins rest
A1) Hip thrust, single leg - hold at top - BW x6 , 10kg plate on hip 2x8 @RPE 8 (+5kg) A2) Bulgarian split squat - 3 secs down and up - BW x10, dip belt +15kg 2x10 @ RPE 6 (+5kg)
B1) Military Press - barbell - using bulldog grip - 20kg x10, x5, 40kg x3 Belt - 50kg 2x8 @RPE 8/8.5 (+10kg -2reps)
B2) Dips- dip shrugs x 20, BW x12 @6, Weight vest +10kg x12, x8 @ RPE 7 back to pain free status... not sure why it started hurting last session
C) Pull up/Chin up - Hang and 20 scap shrugs, Pull up - dead hang/paused, wider - BW x3, weight vest +10kg 3x3 @ RPE 7 Chin up, shoulder width - BW x6, x5 @ RPE 7/8
A) Single arm dumbbell row - supported - controlled down - 45lbs x10, 36kg x3, 2x11 @ RPE 8/9 (+1 rep) time to go up to 40kg next time
B) Squats front squat 20kg x5, 40kg x5, 50kg x5, 60kg x5 High bar squat - 20kg x10, 40kg x5, 50kg x5, 60kg x5 Low bar squat - 20kg x10, 40kg x5, 50kg x5, 60kg x5
still comfortable and pain free ----
Bench- grip 2.5 inches from smooth area - 20kg x15, 40kg x10, 60kg x 17 @ RPE 9
Ivanko super gripper - 70lbs x10 85lbs x1 +10 sec max effort ISO hold x 4 sets
changing things up to target straight grip strength
Sharapova band cuff/trap/serratus exercise - light Rogue mini band - 2x25 @ RPE 7
Upper body and calves fairly sore, and my quads are a bit as well. ISO do cause a bit of muscle damage... so doing them everyday or even twice a day is probably not the right move now. So I need a days rest to allow the tendon collagen turnover to be in positive balance, which was my mistake before....
Right Achilles insertion still hurts when walking cold, right when it's full stretched behind you Left patella tendon does not appear to hurt when walking downstairs now, at least much less than before. Didn't notice any pain today. Same for right glute medius tendon, finally completely ache free - it used to hurt a bit when doing leg extensions holds as well before, but no sign of it lately
---- Waking mobility work and upper body stretches mild kneeling rectus femoris and hip flexor stretch, keeping knee at 90 degrees or more
Damn erectors even more sore than yesterday! Less sore all over from the rest
Wasn't planning to do upper body stuff today, but did so anyway. Took it relatively easy though, apart from bench....
---- Waking mobility work and upper body stretches
pre workout - soft tissue work for feet
Tendon health+rehab - fasted - day 4 10G beef gelatin + 1g vitamin C one hour before session
Bodyweight with shoes - 90.6kg
general mobility drills Walking on sides of ankle, side to side ankle rocking drills Assisted Hip Airplane stretch - 5x5 secs each side Side leg raises x 20 each side
Split squat ISO - rear leg straight, on balls of feet at 80 degrees, x 45secs
rotating sets - 1 mins rest
A) Leg extension ISO, single leg - front elevated 5 inches, lightly pushing against strap at 60 degree knee angle - 20sec x10kg, x20kg, 30 secs x 30kg, 30kg, 32.5kg, 35kg
Elevated front of unit 5 inches to make the lower range harder. 35kg was fairly tough, some minor leg shake starting to show, but no patella tendon pain
B) Pushing against strap around knees ISO - glute medius - at 70% effort - 4 x30secs
C) Calf raise ISO - on step - at slightly above neutral 1x30 secs, chain dip belt+10kg x 30secs, 30secs x 25kg, 25kg, 25kg 27.5kg
Will use 30kg next time as 27.5kg not too hard and no pain. So moving to the empty SSB bar
Leg Curl - front elevated 5 inches - 10kg 2x20 @ RPE 5 Just pumping blood into my hammies
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