Mild drained feeling, sore all over. Thankfully hamstrings are less sore than yesterday.
---- Waking mobility work and upper body stretches
---- Wall sit - 2 legs at 60 degrees x 1 min, 90 degrees, 1 min x 3 sets Soleus Wall Sit calf raise ISO - single leg - knee at 45-60 degrees - 1 min x 3 sets
Hamstrings feel super sore from the RDLs last session... you would think stiff legged deadlifts would have conditioned them to the stretch, but I guess not.... Achilles improving.
Felt pretty strong on squats today, so rest yesterday helped. Had to skip dips today and some other stuff due to running out of time. Sessions are getting damn long. So will have to move to an Upper/Lower split of some sort I think, but it's getting complicated to schedule due to needing to be fresher for BBall/Jumps And I also currently have 3 different upper body setups... hard to cram it down to two sessions.
---- Morning mobility work and upper body stretches
Tendon health+rehab - fasted - day 3 10G beef gelatin + 1g vitamin C one hour before session
general mobility drills side leg raises x 20 each leg Walking on sides of ankle, side to side ankle rocking drill 40% ROM sissy squats x 30
BBall ball control and dribbling drills - 10 mins
Band pull aparts - horzontal x 20, Diagonals, palms facing down - Rogue light band x10 each axis broom handle behind the neck press, pushing backwards into shoulder dislocate stretch position x20 + Shoulder dislocates x 20 split squat ISO, rear leg straight, at 90 degrees - x 1 min - 30 secs actively pulling legs inwards, 30 secs pushing legs outwards Side plank with leg abduction - against 20 inch bench - x 30secs each side Front plank x 30 secs Step Downs - 6 inch step - BW x15 Spanish squat ISO - at 60 degree knee angle, torso leaning back - 2x 30 secs Single leg calf raise - BW x20 Single leg knee over toes calf raise - top half only - BW x20
Assisted Hip Airplane stretch - 5x10 secs at various hip heights
rotating sets - 1 mins rest
A) SSB single leg calf raise - arm supported, 1cm elevated - 30 sec ISO at top + 30 sec ISO at neutral x35kg, 45kg x 2 sets (+2.5kg) controlled up, hold at top, 3 sec down - 45kg x12 @ RPE 8
B) Wall Tibialis raise - in oly shoes - 3 sec eccentric - BW x11.75 @RPE 10, x9 @9.5, x9 @10
D) Squats -
Overhead squat - slow tempo 20kg x5, 27.5kg x5 1 low hang power snatch + 3 hang power snatch + 3 behind the neck snatch grip push press before each set
Front Squat - oly shoes - 5 secs down, 3 sec up - 20kg x5, 45kg x5, 55kg x5 (+2.5kg) 1 power clean + 3 high hang power clean before each set - with no foot movement
chickened out on the second rep of high hang power clean with 55kg... it got high enough though
A) High bar squat - oly shoes - 5 secs down, 2 secs up - 60kg x5, 80kg x5 2-3 sec down, controlled up - 90kg x15 @ RPE 7 (+2.5kg) 5 secs down, 2 secs up - 90kg x5
B) Low bar squat - oly shoes - 3 sec down, controlled up - 60kg x5, 80kg x5 2 sec down, controlled up - 90kg x15 @ RPE 7
High bar squat felt a lot easier than last session 2 days ago. Felt like I could do 20 reps with 90kg Tried a narrower stance today, about hip width or so, not far off my jump stance width. More quad pump, less adductor, and I just feel stronger coming out of the bottom. Tried jamming my elbows back and up again on reps 12-15, coming out of the bottom, and it does seem to make the concentric feel easier. Not unlike arm swing in jumping. I think it just tightens the upper back and creates a cohesive upward push.
Moved the bar a bit higher on low bar squats, and now it finally feels comfortable on my back. It's actually sitting above my rear delts now, and there is no pressure on my arms. Also tried narrowing my stance here, but it feels a bit awkward.
A) SSB reverse lunge - oly shoes, single arm supported - 2 sec down and controlled up alternating legs - BW x12, 30kg x6 alternating legs - 50kg x22 @ RPE 8 (+2.5kg)
B2) RDL - hookgrip, lowered to an inch off the floor - 90kg x12 @ RPE 8 This felt quite hard, due to fatigue in upper back from pull ups/chins I think.
C) Pull up/Chin up - Hang and 20 scap shrugs Pull up - Dead hang/paused, wider - BW x1, x10 @ RPE 9 Chin up, shoulder width - x9 @ RPE 9 Pull up, wider - paused - BW x5 @ RPE 9
Still can't get shoulders to bar on 10th rep of pull ups, but it felt hard today. Maybe due to fatigue from deadlifts
Mild drained feeling, sore all over, but mostly in my quads, calves and hamstrings
Achilles feeling better after the ISOs yesterday. So not doing the seated calf raises helps based on how they reacted last week when I did them.
decided not to do any major training today, changing things up
---- Waking mobility work and upper body stretches Some lower body stretches later
---- Wall sit - 2 legs at 60 degrees x 1 min, 90 degrees, 1 min x 2 sets Soleus Wall Sit calf raise ISO - single leg - knee at 45-60 degrees - 1 min x 3 sets
Lower body sore, but no drained feeling or tiredness despite all the jumping yesterday...hmmmm WTF Both achilles insertions achey but Ok after an hour upon waking
---- Waking mobility work and upper body stretches Soft tissue work for whole body
Tendon health+rehab - fasted - day 1 10G beef gelatin + 1g vitamin C one hour before session
Band pull aparts - horzontal x 20, Diagonals, palms facing down - Rogue light band x10 each axis broom handle behind the neck press, pushing backwards into shoulder dislocate stretch position x20 + Shoulder dislocates x few sets split squat ISO, rear leg straight, at 90 degrees - x 1 min - 30 secs actively pulling legs inwards, 30 secs pushing legs outwards Side plank with leg abduction - against 20 inch bench - x 30secs each side Front plank x 30 secs Step Downs - 6 inch step - BW x15 Spanish squat ISO - at 60 degree knee angle, torso leaning back - 2x 30 secs Single leg calf raise - BW x20 Single leg knee over toes calf raise - partial - BW x20
Assisted Hip Airplane stretch - 5x10 secs at various hip heights
rotating sets - 1 mins rest
A) SSB single leg calf raise ISO - arm supported, 1cm elevated - 30 sec ISO at top + 30 sec ISO at neutral x35kg 42.5kg x 3 sets (+2.5kg)
starting to get a bit of a burn towards the end of each set
B) Wall Tibialis raise - in oly shoes - 3 sec eccentric - BW x11 @RPE 9, x9 @9.5, x9 @10
D) Squats -
Overhead squat - slow tempo 20kg x5, 25kg x5 1 low hang power snatch + 3 hang power snatch + 3 behind the neck snatch grip push press before each set
Front Squat - oly shoes - 5 secs down, 3 sec up - 20kg x5, 40kg x5, 52.5kg x5 (+2.5kg) 1 power clean + 3 high hang power clean before each set - with no foot movement
A) High bar squat - oly shoes - 5 secs down, 2 secs up - 50kg x5, 70kg x5, 87.5kg x5 2-3 sec down, controlled up - 87.5kg x15 @ RPE 8 (+2.5kg, -5 reps)
A1) 4 secs down, controlled up - 87.5kg x5 A2) narrower stance, 4 secs down, quick up - 87.5kg x5
B) Low bar squat - oly shoes - 5 sec down, controlled up - 50kg x5, 70kg x5 2 sec down, controlled up - 87.5kg x15 @ RPE 7
Dropped from 20 reps to 15 on the main high bar squat rep out set, so technically more reps in reserve now, but it still felt pretty hard.... Will keep the linear progression going, +2.5kg each session, until I hopefully get to 105kg x15 or higher. Then drop the reps to 10, and keep going till maybe 130-140kg x10...
Low bar squat felt considerable easier than last session thanks to the drop in reps on high bar main set
SSB reverse lunge - oly shoes, single arm supported - 2 sec down and controlled up alternating legs - BW x12, 30kg x6, 40kg x6 alternating legs - 47.5kg x20 @ RPE 7 (+2.5kg)
Easier than last session, but still pretty hard on 100kg, so I think it's just fatigue from low bar squats and reverse lunges.
A2) RDL - hookgrip, lowered to an inch off the floor - 80kg x15 @ RPE 6
This was way easier than the stiff legged deadlifts with the same weight... left hand grip started to slip, so had to bail. Otherwise could have went all the way to 20 reps.
All the warmups felt so much lighter so I knew I was stronger. The third set felt like a "toy" in the first few reps. 10 reps done, so will go up 2.5kg next week.
Legs, adductors, hips, calves still feeling pretty sore. Possible due to new soreness from last session, laid over the stuff from the two main squat sessions etc Legs feel much smaller, from all the swelling from squats dropping off after 4 days. But they still feel a bit "heavy"
Achilles felt much better than yesterday.
After one round of these 3 stretches/exercises both my shoulders are clicking/popping way less! Even all the current stretches and shoulder dislocates I do didn't really help much... my pec minor and lats are still pretty tight When doing arm circles forwards/backwards my left shoulder is snap/crackle/pop city... while my right scapular pops a lot
2x2mins for the first one, 2x 1min worth of 10 sec holds on the second one and 2x 1.5mins for the third one Will be adding and replacing a few of my current stretches with these in my daily morning session
1) 15 mins dribble and ball control drills 2) shooting, post up moves, layups etc 3) dribble moves into layups vs 3 cones
4) 15 hard jumps, and a few standing 2 handed dunks on 8 feet netball rim
4) - continuous jumps in place, minimal ankle contribution, 10 secs rest between each type 4 sets of - - single leg 1/8 squat jumps, jumping 3 inches x 5 - two legged 1/4 squat jumps, jumping 6 inches x 10 - standing jump onto 20+ inch wall, landing with minimal knee bend x3
Legs felt heavy and sore. Jumps today were about 4 inches lower than my current bests, except on single leg running jump which still remains 2 inches higher than my vertical jump, which is a 2 inch better ratio than before.
Left quad and patella tendon 1/10 pain on one of the 3 max effort single leg jumps, and none on the sub-max lay ups All other jumps, pain and discomfort free, while landing quite deep. Things are improving each week so far. Into the final stretch of patella and quad tendon rehab
Achilles felt OK during session except a twinge on right side on the backwards jogs I tried... so will avoid all of these things like backwards walking as well, that stretch the ankle abruptly with the knee flexed. For the time being.
Achilles still feeling overstretched from seated calf raises, so will try more tweaks, otherwise will drop them for the time being
---- Morning mobility work and upper body stretches
---- general mobility drills 40% ROM sissy squats x 30 Walking on sides of ankle, side to side ankle rocking drills side leg raises x 20 each leg
BBall ball control and dribbling drills - 40 mins - jumpshot and hook shot drill vs wall - low intensity right left plant approach jump - a few reps
- continuous jumps in place, minimal ankle contribution, jumping 3 inches - single leg 1/8 squat jumps x 5 + two legged 1/4 squat jumps x 10 - 4 sets
tendon conditioning, no pain or discomfort felt
Tendon health+rehab - fasted - Day 4 10G beef gelatin + 1g vitamin C one hour before session
split squat ISO, rear leg straight, at 90 degrees - x 1 min - 30 secs actively pulling legs inwards, 30 secs pushing legs outwards Band pull aparts - Rogue light band horizontal x20, Diagonals, palms facing down x10 each axis Jumpstretch light band (heavier) - High to low, palms facing up x 20, Diagonals, palms facing down x10 each axis
Alternating sets - 1 mins rest
A) KettleBell swing - 30lbs x10, 35lbs 3x12
B) SSB single leg calf raise ISO - arm supported, 1cm elevated 30 sec ISO at top + 30 sec ISO at neutral x30kg, x40kg x 3 sets (+2.5kg)
C) Assisted Hip Airplane stretch - 5x10 secs x 3 sets - left leg varying height per stretch
D) Squat with band around knees - 10 sec hold at 1/4 squat, half and parallel, then slow up + 3 slow tempo reps - IronEdge XXheavy band + Light band x 3 sets
Push ups - "+" = 15 deep breaths rest deficit - on dumbbell handles BW x10, then feet elevated 8 inches - BW x 22 +5+5 @ RPE 9 (+2 reps) Close grip triangle pushup - BW x 21 @ RPE 9
C) Single arm dumbbell row - supported - 3 sec down - 45lbs x10, 33.5kg x10 @ RPE 9 (+1.7kglbs, -1 rep) 6 sec down, 3 sec up - 65lbs x 9 @ RPE 9 (+1 rep) 3 sec down - 33.5kg x9 @ RPE 9
switching to my spin lock dumbbells on main sets
---- A) Dumbbell palms facing overheard press, arms in line with ears - 25lbs x8, 45lbs x9, x9 @ RPE 9 (+5lbs, -3 reps)
B) Dumbbell curl - 20lbs x8, 30lbs x10 @ RPE 8 (+2.5lbs, -5 reps) 6 sec down, 3 sec up - 25lbs x 10 @ RPE 10 (+3 reps)
B) Ivanko super gripper - 92lbs x10 left hand - 101lbs x12.75, 11, 11 @ RPE 10 (+1 rep on all sets) right hand- 101lbs x13, 11, 11 @ RPE 8
Scarecrow W external rotations - 3 sec eccentric, controlled up - 2.5kg plate x20, 7.5lb dumbbells x 20 @ RPE 7 45 degree Chest supported row + external rotation - 7.5lb dumbbells x 20 @ RPE 7
---- Jefferson curl - slow 20kg x10 + 40 sec hold at the bottom bar hangs- pull up grip x 40secs, chin grip - shoulder width x 40secs
Achilles sore upon waking but improving, and ok later on.
---- Morning mobility work and upper body stretches
Pre workout - Soft tissue work on whole body TFL rectus femoris, and hip flexor stretch
Tendon health+rehab - fasted - day 3 10G beef gelatin + 1g vitamin C one hour before session
general mobility drills side leg raises x 20 each leg Walking on sides of ankle, side to side ankle rocking drill 40% ROM sissy squats x 30
Band pull aparts - horzontal x 20, Diagonals, palms facing down - Rogue light band x10 each axis prone cuban press into behind the neck press combo - broom x 10 broom handle behind the neck press, pushing backwards into shoulder dislocate stretch position x20 + stretch and then each lat by leaning to each side for 5-10 secs each till 1min Shoulder dislocates 3x20 split squat ISO, rear leg straight, at 90 degrees - x 1 min - 30 secs actively pulling legs inwards, 30 secs pushing legs outwards front step down - 6 inch step BW x 15 Spanish squat ISO - at 60 degree knee angle, torso leaning back a bit - 2x 30 secs
Assisted Hip Airplane stretch - 5x10 secs
rotating sets - 1 mins rest
A)Calf raise - single leg - in oly shoes - BW x20, controlled up, hold at top, 3 sec down, to slightly below neutral only on 6 inch Step - 10kg dip belt x10, 20kg x10, dip belt + weight vest 30kg x12, 37.5kg x12 @ RPE 8 (+2.5kg)
B) Wall Tibialis raise - in oly shoes - 3 sec eccentric - BW x14, 2x10 @ RPE 9
C1) Bent knee soleus calf raise - single leg - arm supported - no elevation - BW x20, C2) SSB Seated calf raise - single leg - SSB resting on safety bars, no elevation in oly shoes - controlled up, hold at top, 3 sec down, unloaded/paused with shoe on floor bar+5kg x10, 20kg x10, 25kg 2x15 @ RPE 9
D) Squats - 5 sec down, 2 sec up - BW x 5
Overhead squat - slow tempo 20kg x5, 25kg x5 3 hang power snatch + 3 behind the neck snatch grip push press before each set
Front Squat - oly shoes - 5 secs down, 3 sec up - 20kg x5, 37.5kg x5, 50kg x5 (+5kg on top set) 1 power clean + 3 high hang power clean before each set - with no foot movement
A) High bar squat - oly shoes - 6 secs down, 2 secs up - 50kg x5, 70kg x5 2-3 sec down, controlled up - 85kg x20 @ RPE 8 (+2.5kg) PR!! 6 secs down, 2 secs up - 85kg x5
B) Low bar squat - oly shoes - 5 sec down, controlled up - 50kg x5, 70kg x5 2 sec down, controlled up - 85kg x15 @ RPE 9
According to rep calc 85kg x20 = 180kg e1RM, and 140kg x8/9 reps....
Low bar squat main set was pretty tough
Quite an improvement in hip shift, at least 75% better on high bar, didn't feel it at all, and not much on video, even on the 20th rep of the main set Still a bit noticeable on low bar squats, maybe due to higher hip involvement, but still vastly improved And from just 1 session of work yesterday and some assisted Hip Airplane stretches earlier this session
-----
Pistol squat - supported - oly shoes - BW x8
Just trying these out. The last time I did these a few weeks back my left patella and quad tendon hurt quite a bit. No pain today!
SSB reverse lunge - oly shoes, single arm supported - 2 sec down and controlled up alternating legs - BW x12, 35kg x12, alternating legs - 45kg x24 @ RPE 8 (+2 reps)
A) Pull up/Chin up - Hang and 20 scap shrugs Pull up - Dead hang/paused, wider - BW x1, x10 @ RPE 9 Chin up, shoulder width - x10 @ RPE 9 Pull up, wider - 3 sec down - BW x6 @ RPE 9 Chin up, shoulder width - 3 sec down - BW x6 @ RPE 9
these felt way harder than last few session. probably fatigue from squats/low bar squats Stopped at 80kg set instead of working up to 100kg. I will take what I get instead of forcing things.
A) Dip - dip shrugs x 20, BW x5 Dip belt 11kg x 14 @ RPE 10 (+1kg, +2 reps) 3 sec eccentric - Weight vest 10kg x 7 @ RPE 9 6 count down, 3 count up - BW x 8 @ RPE 9
Time to go up in weight +10kg
B) Monster band lateral lunge/walk - 3 reps each side alternating, resisting the band eccentric - IronEdge XXHeavy band x 16, XXheavy + heavy band 2x18 @ RPE 8 C) Wall band spider crawl - arms bent at 90 degrees, palms facing, Rogue small light band - 5 trips up/down x 3 sets
Moderately drained feeling Moderately sore calves and hamstrings, milder soreness everywhere else but still sore.
Achilles slightly better but still achey
---- Morning mobility work and upper body stretches
---- general mobility drills 40% ROM sissy squats x 30 side leg raises x 20 each leg
Tendon health+rehab - fasted - Day 2 10G beef gelatin + 1g vitamin C one hour before session
split squat ISO, rear leg straight, at 90 degrees - x 1 min - 30 secs actively pulling legs inwards, 30 secs pushing legs outwards Side plank with leg abduction - against 20 inch bench - x 30secs each side Band pull aparts - Rogue light band horizontal x20, Diagonals, palms facing down x10 each axis Jumpstretch light band (heavier) - High to low, palms facing up x 20, Diagonals, palms facing down x10 each axis
Alternating sets - 1 mins rest
A) KettleBell swing - 30lbs x10, 35lbs 3x10
B) SSB single leg calf raise ISO - arm supported, 1cm elevated 30 sec ISO at top + 30 sec ISO at neutral x30kg, x35kg, x40kg x 2 sets (+2.5kg)
C) Assisted Hip Airplane stretch - 5x10 secs x 4 sets
D) Squat with band around knees - 10 sec hold at 1/4 squat, half and parallel, then slow up + 3 slow tempo reps - IronEdge XXheavy band x 1 set IronEdge XXheavy band + Light band x 3 sets
No pain on left knee tendons unlike a few weeks back
E) SSB split squat, Soleus ISO - about 1/4 squat depth, knee forward maxing out ankle ROM, front heel off the ground - 30secs x 30kg, x 35kg x 2 sets 35kg felt fairly hard, some shaking starting to show
---- All at RPE 7-8
SSB good morning - 35kg x 25 Dip scap shrug x 10, dip belt 6kg x 20 Pull up - scap shrugsx 10, dip belt 6kg x 20 Push up - deficit - on dumbbell handles BW x10, then feet elevated 8 inches - BW x 20 High angle row - 20kg x10, 45kg x20 Close grip triangle pushup - BW x 20 Single arm dumbbell row - supported - 25lbs x10, 45lbs x 20 (+5lbs) Dumbbell press - palms facing, elbow in line with ears - 25lbs x20 Dumbbell curl - 17.5lbs x20
Ivanko Supergripper - left hand - 85lbs x10, x20. right hand 85lbs x10, x20 - left hand closer to failure
Elbows out row + external rotation + press - chest supported at 45 degrees - 2.5lbs x20 Wall band spider crawl - not for self to do next time - video below, but with arms bent at 90 degrees vertically to also work the serratus
Jefferson curl - slow 20kg x10 + 40 sec hold at the bottom bar hangs- pull up grip, dip belt 6kg - 2x 30secs chin grip, shoulder width, dip belt 6kg x 30secs. BW x30 secs
pullover thoracic spine/lat stretch with 15lb dumbbell x 90 secs Prone back extension hold - x 45 secs
Mild drained feeling from yesterday, and a little beat up all over. Both achilles insertions pretty achey but not flared up.
Did think about resting today, but trained and session was OK, but I do feel like my recovery is starting to lag. So I might drop back down to 2 squat sessions, from the current 3. Bench did take a hit today....
---- Waking mobility work and upper body stretches Soft tissue work for whole body
Tendon health+rehab - fasted - day 1 10G beef gelatin + 1g vitamin C one hour before session
Band pull aparts - horzontal x 20, Diagonals, palms facing down - Rogue light band x10 each axis prone cuban press into behind the neck press combo - broom x 10 broom handle behind the neck press, pushing backwards into shoulder dislocate stretch position x20 + Shoulder dislocates x 20 split squat ISO, rear leg straight, at 90 degrees - x 1 min - 30 secs actively pulling legs inwards, 30 secs pushing legs outwards Side plank with leg abduction - against wall - x 30secs each side Front plank x 30 secs Step Downs - 6 inch step - BW x15 Spanish squat ISO - at 60 degree knee angle, torso leaning back - 2x 30 secs
rotating sets - 1 mins rest
A) Calf raise - in oly shoes - controlled up, hold at top, 3 sec down - single leg BW x20, single leg - controlled up, hold at top, 3 sec down, to neutral only on 6 inch Step - 10kg dip belt x6, 20kg x6, dip belt + weight vest 35kg 2x12 @ RPE 9 (+2.5kg)
B) Wall Tibialis raise - in oly shoes - 3 sec eccentric - BW 3x14 @ RPE 9.5 (+1 rep)
C1) Bent knee soleus calf raise - single leg - arm supported - no elevation, in oly shoes - controlled up, hold at top, 3 sec down - BW x20, C2) SSB Seated calf raise - single leg - SSB resting on safety bars, no elevation, in oly shoes - controlled up, hold at top, 3 sec down, unloaded/paused with shoe on floor Bar x6, bar+10kg x6, 20kg 2x15 @ RPE 8
D) Squats -
Overhead squat - slow tempo 20kg x5 3 hang power snatch + 3 behind the neck snatch grip push press before each set
Front Squat - oly shoes - 5 secs down, 3 sec up - 20kg x5, 35kg x5, 45kg x5 1 power clean + 3 high hang power clean before each set - with no foot movement
A) High bar squat - oly shoes - 6 secs down, 2 secs up - 40kg x5, 60kg x5, 82.5kg x5 2-3 sec down, controlled up - 82.5kg x20 @ RPE 7 (+2.5kg) PR!! 4 secs down, controlled up - 82.5kg x6
B) Low bar squat - oly shoes - 5 sec down, 2 secs up - 40kg x5, 62.5kg x5 2 sec down, controlled up - 82.5kg x15 @ RPE 7
Whoops forgot to increase load on front squat top set
Form on 20 rep set better than last session, without the funky elbows. Had reps in the tank, but didn't want to go close to failure Filmed sets from behind and it confirmed what I felt, I have some hip shift towards my left side, on the way up. I could feel it happening, and it makes me roll towards my left toes.
This video confirmed what I already know, my left hip external rotation is tighter than the right. I already know this when I do piriformis stretches, it doesn't quite match my right side's flexibility, although both sides are pretty good compared to most people, I can touch my head on my feet in the stretch, just harder on the left side. And lateral hip swings are worse on the left leg, and some pain there until I reach 5 reps or so. Also explains why my left side erectors are always so sore when I do soft tissue work there
Going to work on this stuff tomorrow <a href="http://www.youtube.com/watch?v=SpscICRi2jw" target="_blank">http://www.youtube.com/watch?v=SpscICRi2jw</a>
-----
SSB reverse lunge - oly shoes, single arm supported - 2 sec down and controlled up alternating legs - BW x12, 35kg x12, alternating legs - 45kg x22 @ RPE 7 (+2.5kg)
1) 15 mins dribble and ball control drills 2) shooting, post up moves, layups etc 3) 10+ jumps, and a few dunks on 8 feet netball rim 4) single leg 1/4 squat low intensity reactive bounces
Pretty sore and a bit fatigued feeling from weights, but it's no big deal right now.
Achilles achey until I warmed up. Left quad and patella tendon 3/10 pain on max effort single leg jump, so pain is coming down. Standing and approach jumps and landings felt fine.
Did not jump well as expected, but single leg jump was 2 inches higher than vertical now for the first time
Added 1/4 squat reactive bounces at the end, low intensity, to start conditioning the tendons
--- stretch
6 hours later
Wall sit - 2 legs at 60 degrees x 1 min, 90 degrees, 1 min x 2 sets
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