Moderately sore all over, erectors the most sore in a good way. Despite pushing deadlifts fairly hard yesterday, I'm not drained, even even have any warm tingly feeling - my body works in mysterious ways.... I think squats hit my system harder despite using lighter weights. Just more strain involved for longer durations.
Hamstrings not as sore as I expected. Achilles feels about the same as usual. Left patella tendon feeling good - the leg extension + strap holds appears to be a game changer vs everything else I have used so far. Perfect, repeatable and controlled stress every time
---- Waking mobility work and upper body stretches
Slightly achey from the stuff I did yesterday. Not in terms of DOMs, but the muscles feel sore when I was doing soft tissue work on them
Left Patella tendon is improving, and responding well to the leg extension ISO
changing things up a bit so that every main session is more or less full body, every 3 days
---- Morning mobility work and upper body stretches
pre workout - soft tissue work for lower body and upper back
---- Tendon health+rehab - Day 3 Lower2 10G beef gelatin + 1g vitamin C one hour before session
Bodyweight in shoes = 89.6kg
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
rotating sets - 1 mins rest
A) Leg extension ISO, single leg - lightly pushing against strap at 60 degree knee angle - 20secs x10kg, x20kg, 30secs x 30kg, 32.5kg, 32.5kg
1/10 pain in left patella tendon on heaviest sets. 32.5kg was fairly hard, could feel the quads shaking a tiny bit
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+25kg x5, 35kg x7, 45kg x7 (+5kg)
went up 5kg on top set which felt quite hard
C) Calf raise, single leg - 3 secs up, 3 sec hold, 3secs down, 3 sec pause - BW x5, chain dip belt+22.5kg x7, +25kg x7 @ RPE 8 +5kg on top set, was hoping that it would drop reps down a bit, but still not there.
BBall ball control and dribbling drills - 5 mins short and sweet
broom handle behind the neck press, pushing backwards into shoulder dislocate stretch position x20 + Shoulder dislocates x few sets Front plank x 30 secs glute bridge hold x 30secs Side plank with leg abduction - against 20 inch bench - x 30secs each side
Alternating sets - 1 mins rest
A) Kettle bell Swing - 40kg x8 warmup 40lbs x8 - over head 24kg 3x8 to head level
moved up to my 24kg (53lb) kettlebell, which felt quite a bit harder than the usual 40lb one I had been using
B) Olys - 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 3 low hang power clean + 3 high hang power clean, with no foot movement x 20kg bar
Sumo deadlifts not feeling quite as easy as last session... felt light headed on every set over 120kg... the novelty has worn off.. But they all look decently fast. Just guessing the RPE on the 165kg single as it looked quick, but felt heavy, and I have no frame of reference as to what a RPE 8 deadlift should feel like yet as holding anything over 140kg in my hands feels heavy! 140kg x12 = 200kg 440lb e1RM, but the last 2 reps didn't quite get full hip extension after watching the video, but I think I should still be able to sumo deadlift 180kg at the very least.
Alternating sets - 2 mins rest
A) RDL - oly shoes, hook-gripped, lowered under control to just above the floor - deadlifted off the floor - 100kg x8 @ RPE 7
B) Wall Tibialis raise - in oly shoes (Romaleos 2) - free standing warmup BW x10 BW x8, x9, x9 @ RPE 8/8/9
C) Squats front squat 20kg x5 High bar squat - 20kg x10, 40kg x8 Low bar squat - 20kg x10, 40kg x8
Was trying these out and no patella pain
"+" = 20 secs rest Push up - deficit, on dumbbell handles - feet elevated 20 inches - BW x 20 +4+4+3 @ RPE 8 on initial set and @9 on last mini set Inverted row - using bench press height bar, bench press grip width - BW x10, BW x15 +4+4+3 @ RPE 9 Dumbbell, overhead press, arms in line with ears - rotating grip - 15lbs x10, 25lbs 2x10 @RPE 6/7 Band pull aparts - High to low, palms up - Jump stretch light band x 20 @ RPE 7 Scarecrow external rotation - 2.5kg plates 2x12 @ RPE 7
Leg curls - 10kg x10, 20kg 2x10 @RPE 7/7.5 don't know if these are necessary, but will roll with them for now. I think it should help the pump the hamstrings with blood after the deadlifts and RDLs
Side Lying Clam - hip straight, resisting the band eccentric, hold at top - BW x 5 each side, XXheavy+medium band 2x15 @ RPE 7
Starting to freshen up but will wait till tomorrow to do next full session
Right achilles back on track left patella tendon still sore when walking downstairs, but strangely does not hurt when doing leg extensions
----
rotating sets Split squat ISO - rear leg straight, on balls of feet at 80 degrees, x 45secs
Calf raise ISO - on step - at neutral 1x30 secs, chain dip belt+20kg 4x35secs Active stretch lats, pecs between sets
Leg extension ISO, single leg - lightly pushing against strap at 60 degree knee angle - 30 secs x 20kg, 25kg, 25kg, 30kg
Man it feels good to do proper leg extensions on a proper unit with pads. The Ironmaster attachment feels smooth After some full range leg extensions I held the ISO with plates and lightly pushing against a nylon strap to put the leg at the correct angle and minimize movement and shakes No patella discomfort even on the heaviest set today, which felt fairly hard, but not at limit
Assisted Hip Airplane stretch - 5x5 secs each side Glute bridge hold - 3x 30secs
A couple of sets of leg curls on my new Ironmaster leg ext/curl attachment - 5kg x10, 10kg x10 easy sets
upper body mobility/dynamic stretches lower body stretches
Found someone selling the leg extension unit for my Ironmaster flat bench on Gumtree, so I'm gonna grab that so I don't have to do ghetto leg extensions!
People seem to hype up the Nike Romaloes 2 as still the best oly shoe even now
Well I got some black Romaleos 2s today from Gumtree for $20AUD, in great condition as well, and they are not smelly!
Although at size 10.5US it's 1 size too big... I wear size 9 in my Legacy Lifter 2s, but with straps on tight my feet don't move and no heel slip. The front foot flexibility is quite similar between the shoes, was surprised by that. I thought the Rom2 would be more stiff. So the LL2 feels closer to the Rom2 than the Romaleos 4, just has a more aggressive heel height to fore foot rake. Rom 4s feel stiffer, clunky and boot like compared to these 2, and the curved front that makes you rock forward, hard to make the toes touch the floor.
I have wide paddle shaped feet, over 4 inch wide at 26cm. And the Rom2 is actually not wider at the toes than the LL2, it is wider at the mid foot though. I think the LL2 feels more comfortable to me, more padded upper and similar soft heel area.
Still sore in lower body, and a bit in upper. Not feeling the greatest but the show must go on
Right achilles feeling better and back to the usual baseline
---- Waking mobility work and upper body stretches
pre workout - soft tissue work for lupper body, and some lower
Tendon health+rehab - fasted - Upper 1, day 2 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
BBall ball control and dribbling drills - 10 mins wasn't feeling it so cut it short
rotating sets - 1 mins rest
split squat ISO, rear leg straight, at 90 degrees - x 45 secs
A) Leg extension ISO, single leg - pushing against strap, 80 degree knee angle at 70% effort - 30 secs x 3 sets
B1) Seated soleus calf raise ISO, 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+10kg x5, +20kg 2x7 @ RPE8
split squat - slightly arm supported, 3 secs down and up - BW x10 Band pull aparts - horizontal x 20, Diagonals, thumbs up - Rogue light band x10 each axis
Regressed on 85kg set... due to bad day or 2 weeks since last bench session, or all the above....
rotating sets - 2-3 mins rest
A) High angle rows - 20kg x15, 60kg x8, 70kg x6 deadlifted off the floor - 80kg x10 @ RPE 8 80kg x8 @ RPE7.5 straps - 80kg 2x8 @ RPE 7
felt my glutes fire on these, with no lower back stress. Straps made quite a difference in perceived effort, able to crank out cleaner easier reps
B) Single Hip Thrust - hold at top - BW x12 @ RPE 7, 5kg plate on hip x10 @ RPE 7 felt a lot easier than last week, so starting to load it. even 5kg was not hard
C) Bulgarian split squat - secs down and up - BW x10, 10kg weight vest x10
A little achey all over Right Achilles insertion feels a little inflamed from yesterday, but not too bad, feels more like general post exercise ache that should go away after rest rather than a flare up
Posterior chain still sore Left patella tendon no longer hurts when straight and flexed, so I will be able to move on to slow tempo leg extensions But it's still quite achey when going down stairs cold and doing and fast flexed reactive movements
decided to get more active today, but hopefully it's not too early and flare up my achilles....
---- Waking mobility work and upper body stretches -----
Calf raise ISO - on step - at neutral 1x30 secs, chain dip belt+20kg 4x35secs Active stretch lats, pecs between sets
bumped up another 5kg felt OK, but a bit harder, calves starting to burn near the end of each set
Split squat ISO - rear leg straight, on balls of feet at 80 degrees, x 45secs Wall sit ISO, single leg - two legs at 60 degrees 2x30 secs Spanish squat ISO - nylon strap, At 30-45 degree knee angle - 2x 30secs Leg extension ISO, single leg - pushing against strap, 80 degree knee angle at 70% effort - x 30 secs 30 degrees 2x30 secs
Left patella tendon ached on the 30 degree sets but not on the 80 degree one, hmmm
Assisted Hip Airplane stretch - 5x3 secs each side Glute bridge hold - 2x 30secs
side leg raises x20 each side upper body mobility/dynamic stretches
BBall ball control and dribbling drills - 30 mins more movement and a few shooting drills against wall - no achilles pain
walk/hike - 30 mins middle of the walk - backward walking up a 30-35 degree sloped path x 2 mins
I feel all warm and tingly, it's a state I have inbetween fresh and drained feeling after doing heavy lifts. So I guess I just did the right amount yesterday
Posterior chain is pretty sore all round. Upper back a bit, and biceps for some reason... but it could be due to the kettlebell swings Quads a bit as well.
Achilles felt no worse after yesterday, and a bit better
---- Wall sit ISO, single leg - two legs at 60 degrees 4x30 secs
was going to do a complete rest day, but ended up doing some wall sits
Dang dude your back is handling those really well (and your hams as well, im just commenting because back is the limiting factor for me). Pretty fast and form is pretty clean looking, rdls low
The main thing is the recent change in my getting my body to use the glutes to take the brunt of the load and move it as well, as opposed to the lower back. Which has also spilled over to my BBall movements and dribbling, which tends to hammer my lower back before. All the single leg hip thrust and glute bridge holds helped here. But the combo of kettlebells wings and sumo deadlifts to hypertrophy the multifidus was the biggest factor... I do a lot of bodyweight sumo deadlifts every morning when I get up as part of my mobility work in the bathroom Focusing on squeezing the glute and stretching out the hip flexors while doing so
I came across this article by Dr Andrew Lock that gave me a clue
For those who say “you adapt”. Well he sure did, he adapted to end up having back pain from poor technique. The segmental failure was giving him pain due to overuse. It hurt to lift. All tissue has fatigue and load capacity. He had a lack of segmental spinal control and the adaptation was to try and stabilise with a lumbar kyphosis ! Poor technique adaptation becomes habit. That’s Motor Control Theory, a basis of neurological physiotherapy. Correcting technique by introducing a Sumo position and emphasis on Lat contraction resolved the problem.
The Lats act like a retinaculum. That is a band of tissue that bounds down others to create a more efficient lever system. The Sumo increased the Hip Torque involvement and decreased the External Moment Arm. These are 2 basics of efficient lifting. Once taught we were able to move back to conventional with lumbar spine control in a month. We also used a better hip hinge and kettlebell swings. There are many options once the pattern is learned. The best lifters practice best technique without negotiation whether the weight is light or heavy. You get what you practice.
Posterior chain still sore, although I think the stuff I did yesterday may also be a contributor Quads and Upper body a bit as well.
---- Morning mobility work and upper body stretches
pre workout - soft tissue work for lower body and upper back
---- Tendon health+rehab - Day 4 Lower2 10G beef gelatin + 1g vitamin C one hour before session
Bodyweight in shoes = 88.8kg
general mobility drills Walking on sides of ankle, side to side ankle rocking drills side leg raises x 20 each leg split squat ISO, rear leg straight, on balls of feet, at 80 degrees knee angle - x 45 secs
rotating sets - 1 mins rest
A)Spanish squat ISO - nylon strap, At 30-45 degree knee angle - 4x 30secs
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+25kg x5, 35kg x7, 40kg x7 still too easy
C) Calf raise, single leg - 3 secs up, 3 sec hold, 3secs down, 3 sec pause - BW x10, chain dip belt+15kg x7, +20kg x7 @ RPE 7 15kg felt too easy, so bumped it up to 20kg
BBall ball control and dribbling drills - 15 mins more movement today
broom handle behind the neck press, pushing backwards into shoulder dislocate stretch position x20 + Shoulder dislocates x few sets Front plank x 30 secs glute bridge hold x 30secs Side plank with leg abduction - against 20 inch bench - x 20secs each side
Alternating sets - 1 mins rest
A) Kettle bell Swing - 40kg x8 warmup 40kg 3x8 last set was flying, due to contrast from the sumo deadlifts. Throwing the bell up over my head
B) Olys - 3 snatch high pull +1 power snatch + 3 high hang power snatch, with no foot movement x 20kg bar, then 1/4 overhead squat x 10 3 low hang power clean + 3 high hang power clean, with no foot movement x 20kg bar
C) Sumo Deadlift - flat shoes, hook-gripped, bar not controlled between reps - 60kg x4, 80kg x4, 100kg x4, belt, hookgripped - 120kg x4, 130kg 4, 140kg x5, 150kg x5 @ RPE 7
Surprised by how relatively easy 150kg was as I haven't deadlifted heavy in a while, only second time doing Sumo deadlift this year, and started it last week.. Stayed conservative and left some in the tank. Might just hit 180kg x5 in a few weeks time Hookgrip was also solid all the way to 150kg Didn't notice it until I had my shower, but I slightly ripped the skin/callous at the base of my right pinky...
Used Merrell Vapor Glove 4, barefoot style shoes, today instead of oly shoes, but still facing down the slope of the garage
So the Wit Fitness version of the Reebok Legacy Lifter 2 oly shoe was way discounted down, and I said why not, and bought the second last pair in size 9 from the US website! I may or may not keep them, but the colour way makes a nice classy contrast to my black, yellow, pink pair I don't think they will get restocked either
Posterior chain still a little sore, but overall starting to feel decent Left patella tendon feeling better, but still hurts when walking downstairs when cold
have a bit of gout in my left big toe... everytime I start gaining weight gout is around the corner...
---- skipped the soft tissue work today
Tendon health+rehab - Upper 2, day 4 - fasted
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 split squat ISO, rear leg straight, at 90 degrees - on balls of feet x 30 secs
rotating sets - 30 secs rest
A) Spanish squat ISO - nylon strap, At 30-45 degree knee angle - 4x 30secs B)Pushing against strap around knees ISO - glute medius - at 70% effort - 4x 30secs C) Calf raise, single leg - 3 secs up, 3 sec hold, 3secs down, 3 sec pause - BW x10, chain dip belt+10kg x6, +15kg 2x7 @ RPE 7
Quad triple on calf raises Went up 5kg on main sets. Felt OK and still somewhat too light today
BBall ball control and dribbling drills - 20 mins some slight discomfort on right achilles insertion
Band pull aparts - horizontal x 20, Diagonals, thumbs up - Rogue light band x10 each axis
---- rotating sets - 1 mins rest
A) Hip thrust, single leg - hold at top - BW 2x11 @ RPE 7, BW x10 @RPE 8
B) Dip- dip shrugs x 20, BW x10, x3 cuffs achey at the bottom, so bailed after the first warm up set...
A1) Pull up/Chin up - Hang and 20 scap shrugs, Pull up - dead hang/paused, wider - BW 2x3 BW x 10 @ RPE 8 Chin up, shoulder width - BWx8 @ RPE 8 Pull up, dead hang/paused, wider - BW x4 @ RPE 8 Chin up, shoulder width - BWx5 @ RPE 7
Not bad hitting 10 reps on pullups @ RPE8, at 90kg total weight, plus the weight of heavy oly shoes ontop Didn't think I would get over 8 reps!
A2) Single arm dumbbell row - supported - controlled down - 36kg x4, x10 @ RPE 8
B) Overhead press B1) Military Press - barbell - using bulldog grip, thumbs on smooth - 20kg x10, 30kg x5, 40kg x3 45kg x8 @ RPE 8 Belt - 45kg x10 @RPE 9
Belt made quite a difference, as I only expected to hit 7 or so at RPE 8. Reps were just cranking out
B2) Dumbbell, palms facing, overhead press, arms in line with ears - 15lbs x10, 35lbs x10 @RPE 7
---- "+" = 15 breaths rest A) Push up - deficit, on dumbbell handles - feet elevated 20 inches - BW x 16 +4+4+4 @ RPE 7 on initial set and @9 on last mini set
B) Band pull aparts - High to low, palms up - Jump stretch light band x 20 +6+6+6 @ RPE 7 C) Sharapova band cuff/trap/serratus exercise - light Rogue mini band - x35, x30, x28 @ RPE 7/8/8
Scare Crow external rotations - 2.5kg plate x 20 Bar hangs - pull up grip 2x30secss Jefferson Curl - dumbbells 20lbs x10, 30lbs x10
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