Achey upper back and posterior chain, adductors - not so much from BBall, but from the weights the day before. Tendons feel a bit sore
Got Second COVID vaccine this morning, but not feeling any effects later at night.
Thought about taking a complete rest day, apart from soft tissue work and stretching. But decided to do some ISOs, and resetting things back
I'm going to start using the collagen/vitamin C combo pre workout to help out
---- Morning mobility work and upper body stretches
Soft tissue work for whole body, especially calves. Some areas that have been hurting even after a full 2 weeks of daily work are finally no longer hurting
Tendon health+rehab - fasted
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 10 secs each till 1min split squat ISO, rear leg straight, at 90 degrees - x 45 secs
rotating sets - 1 mins rest
A1) Wall sit at 60 degree knee angle - 2 legs x30 secs, single leg 4 x 30 secs (alternating sides with no rest) A2) Spanish squat ISO - at 60 degree knee angle - 3x 35 secs
B)Calf raise ISO - held at top/max contraction - 2 legs BW x 30secs, single leg - 30 secs x BW, 5kg, 10kg, 30lbs, 20kg
C) Seated hip push against strap around lower thighs/upper shins @70% effort - Seated x 30 secs Seated, torso at 45 degrees x 30secs Seated x 30secs Standing x 30 secs
----- Ivanko Supergripper - left hand only -56lbs x20
stretch
6 hours later
Wall sit at 60 degree knee angle - 2 legs 4x45 secs
Easy BBall session of dribbling and shooting practise. No hard cuts or jumping, apart from some low effort Euro steps
A bit rusty at first , but it came back quickly
Used a crappy court at a school a block away from my house... court is sloped... but not too many options in this COVID lockdown period, as the better courts in other schools are sealed up. Some monkey bar complex here for dips and pull ups
Total loss so far - weight 2.4kg Waist 1 7/8 inches Tanita BF% 1.6%
Didn't drop down too much weight, but another 0.5kg of fat lost. Probably gained some muscle despite the overall size decrease Wanted 3/8 off the waist and 0.75kg of fat lost....
Posterior chain pretty sore when I woke up, but ok in the afternoon
Changing up my Achilles insertion rehab approach. According to recent research, the inner lower part is what gets damaged here, but that area gets the lowest stress when the calf is stretched. It gets the most stress at max flexion, so that area actually gets stress shielded and gets weaker over time in everyday life and movements... So I need to stress the calf work right up at the very top
By placing strain gauges inside different sections of the Achilles tendons and then loading the tendons with the ankle positioned in a variety of angles, researchers from the University of North Carolina discovered that the back portion of the Achilles tendon is exposed to far greater amounts of strain (particularly when the ankle was moved upward) while the forward section of the tendon, which is the section most frequently damaged with insertional tendinitis, was exposed to very low loads. The authors of the study suggest that the lack of stress on the forward aspect of the Achilles tendon (which they referred to as a tension shielding effect) may cause that section to weaken and eventually fail. Eccentric Treatment
The treatment of an Achilles insertional tendinitis should thus be to strengthen the forward-most aspect of the tendon (after rest has reduced swelling in the sheath around the tendon). This can be accomplished by performing a series of eccentric load exercises through a partial range of motion. It is particularly important to exercise the Achilles tendon with the ankle pointing down as far as possible (i.e., standing way up on tiptoes), because this position places greater amounts of load on the more frequently damaged forward portion of the tendon.
Also doing a reset on my left quad tendon rehab, and starting back up from the bottom. Been going too hard, too heavy, too soon...
I was worried I would be weaker on press and pullups today due to doing them everyday so far, albeit at low intensity for sets of 20, but I actually felt much stronger today, and on a calorie deficit.
---- Morning mobility work and upper body stretches
Soft tissue work for whole body
Tendon health+rehab - fasted
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 10 secs each till 1min 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 at 45 degrees - x 30secs each side
Spanish squat ISO - at 60 degree knee angle - 3x 35 secs
High to low band pull apart - palms facing up - Jumpstretch light band x 20 band pull a part - Diagonals - Rogue light band x10 each axis
rotating sets - 1 mins rest
A) SSB single leg, bent knee soleus calf raise - arm supported - 1 inch elevated, in oly shoes - top third only, controlled up, 3 sec down - BW x20, 30kg x 30 sec ISO, x 20 50kg x 45 sec ISO, x12
C) SSB single leg calf raise - arm supported - 1 inch elevated in oly shoes - top third only, controlled up, 3 sec down - BW x20, 30kg x 30 sec ISO, x 20 50kg x 45 sec ISO, x12
D) Pullups - Hang and 10/10 scap shrugs with regular/parallel grip to warmup, semi inverted row on SSB x 6 Dead hang/paused - regular grip. wider - BW x1, 2x5 @ RPE 8 (+1 rep) parallel grip, shoulder width - BW x1, 2x5 @ REP 8
E1) SSB Good morning - 30kg x5, 40kg x20 E2) Split Leg RDL - 20kg x5, 30kg x5 E3) Glute bridge, slider leg curl - BW x6 eccentrics + 3 reps, BW x10 @ RPE 8 E4) Jefferson curl - hold at bottom of each rep - 20kg barbell x 8, 25kg x10 + 30 sec hold on last set @ RPE 7
F) Dumbbell palms facing overheard press, arms in line with ears - 10lb x10, 20lbs x8, 30lbs 2x11 @ RPE 8 (+2.5lbs, -1 rep)
stretch
6 hours later
Calf raise - 2legged - top third only - straight x25, bent x 25 single leg - straight at top x 1.5min ISO, bent at top x 1.5 min ISO straight, top third, slow reps for 1+ min bent, top third, slow reps for 1+ min
hmmm even with straight legs, when held at the top, pushed up hard, I mostly felt it in my soleus...
Wall sit at 60 degree knee angle - 2 legs x 45 secs single leg 3 x 35 secs
legs/glutes feel tight and achey/bruised Achilles continues to improve
Took it easier today
---- Morning mobility work and upper body stretches
Soft tissue work for whole body Lying TFL, hip flexor, and lateral hamstring stretch
Tendon health+rehab - active recovery - fasted
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 10 secs each till 1min split squat ISO, rear leg straight, at 90 degrees - x 1 min - 30 secs actively pulling legs inwards, 30 secs pushing legs outwards Wall tib raise - x20 Spanish squat ISO - at 80 degree knee angle - 2x 45 secs
High to low band pull apart - palms facing up - Jumpstretch light band x 20 Diagonals Rogue light band x10 each axis Dip scap shrug x 20 Push up, deficit - dumbbell handles on bench x 20 Pull up - feet supported x 20 High angle row - 25kg x20 Dumbbell press - palms facing, elbow in line with ears - 15lbs x20 Dumbbell curl - 15lbs x20 Ivanko Supergripper - 56lbs x20 Elbows out row + external rotation into press - chest supported at 45 degrees 2.5lbs x20
regressed Row, press and curl loads
Heel elevated front step down - 6 inch step + bumper plate, in oly shoes +15lbs (opposite arm of working leg) x 20 Split squat - narrow stance BW x 20 High bar squat - heel elevated 20kg bumper plate + oly shoes- 30kg x20 SSB Good Morning - 40kg x20 (+5kg) Safety bar squat - 45kg x20 (+5kg) Monster band lateral lunge/walk - IronEdge heavy band x 10 each side
Step down upped to 15lbs, still easy SSB GM +5kg, not hard, but my posterior chain sure felt it post workout
rotating sets - 1 mins rest
A) SSB single leg, bent knee soleus calf raise - arm supported - no elevation, in oly shoes - BW x20, 35kg x 20 B) SSB single leg calf raise - arm supported - 1 inch elevated in oly shoes - BW x20 (80% range), 35kg x20 (80% range)
stretch
6 hours later
Calf raise - single leg - bent knee x 2 mins 10 sec ISO, straight leg x 2 min 45 secs ISO
Wall sit at 70-80 degree knee angle - 2 legs x 45 secs single leg 3 x 35 secs
Achilles improving. Left quad tendon a bit worse from those 50kg eccentric single leg squats, so still too heavy...even though I felt perfectly fine during the session. Will try 30kg next time...
---- Morning mobility work and upper body stretches
Lying TFL, hip flexor, and lateral hamstring stretch
Tendon health+rehab - active recovery - fasted
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 10 secs each till 1min split squat ISO, rear leg straight, at 90 degrees - x 1 min - 30 secs actively pulling legs inwards, 30 secs pushing legs outwards Wall tib raise - x20 Spanish squat ISO - at 80 degree knee angle - 2x 45 secs
High to low band pull apart - palms facing up - Jumpstretch light band x 20 Diagonals x6 each axis Bench dip scap shrug x 20 Push up, deficit - dumbbell handles on bench x 20 Pull up - feet supported x 20 High angle row - 30kg x20 Dumbbell press - palms facing, elbow in line with ears - 20lbs x20 (feels a touch hard, so will drop back down to 17.5lbs) Dumbbell curl - 17.5lbs x20 Ivanko Supergripper - 56lbs x20 Elbows out row + external rotation into press - chest supported at 45 degrees 2.5lbs x20
Heel elevated front step down - 6 inch step + bumper plate, in oly shoes +5kg (opposite arm of working leg) x 20 Split squat - narrow stance BW x 20 High bar squat - heel elevated 20kg bumper plate + oly shoes- 30kg x20 SSB Good Morning - 35kg x20 Safety bar squat - 40kg x20
Step down still too easy, so will go up next time SSB kinda easy, so 45kg next time. SSB GM up 5kg, still too easy. 40kg next time.
rotating sets - 1 mins rest
A) SSB single leg, bent knee soleus calf raise - arm supported - no elevation, in oly shoes - BW x20, 35kg x 20, 60kg x 30 sec ISO
+5kg on 20 rep set, not too hard
B) SSB single leg calf raise - arm supported - 1 inch elevated in oly shoes - BW x20 (80% range), 35kg x20 (80% range), 60kg x 30 sec ISO
stretch
6 hours later
Calf raise - single leg - bent knee x 1.5 min ISO, straight leg x 2min ISO no elevation - single leg - straight leg x25 single - bent knee, top half ROM x 25
Wall sit at 70-80 degree knee angle - 2 legs x 1 min single leg 2 x 45 secs Bulgarian split squat - BW x20
It's officially spring here. Achey all over, but not too bad.
Right achilles insertion feels better, so the tweaks I did yesterday worked. Left knee tendons Ok even after the harder jumps yesterday.
---- Morning mobility work and upper body stretches
Pre workout - Soft tissue work for whole body Lying TFL, hip flexor, and lateral hamstring stretch
Tendon health+rehab - fasted
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 10 secs each till 1min x 2 sets split squat ISO, rear leg straight, at 90 degrees - x 1 min - 30 secs actively pulling legs inwards, 30 secs pushing legs outwards Wall tib raise - x20 Spanish squat ISO - at 80 degree knee angle - 2x 45 secs
Push up, deficit - dumbbell handles on bench x 20 Pull up - feet supported x 20 High angle row - 30kg x20 Dumbbell press - palms facing, elbow in line with ears - 20lbs x20 Elbows out row + external rotation into press - chest supported at 45 degrees 1.25kg x20 High to low band pull apart - palms facing up - Jumpstretch light band x 20
Heel elevated front step down - 6 inch step + bumper plate, in oly shoes +2.5kg (opposite arm of working leg) x 20 Split squat - narrow stance BW x 20 High bar squat - heel elevated 20kg bumper plate + oly shoes- 30kg x20 (+5kg) Safety bar squat - 40kg x20
Step down too easy, so will go up 2.5kg Bumped up VMO high bar squat +5kg and the burn was intense!
rotating sets - 1 mins rest between these and one of the above lower body moves
A) SSB single leg, bent knee soleus calf raise - arm supported - no elevation, in oly shoes - BW x20, 30kg x 20, 50kg x 30 sec ISO + 5 reps, 70kg x 30 sec ISO + 5 reps explode up, controlled down - 80kg 2x10 @ RPE 8
B) SSB single leg calf raise - arm supported - 1 inch elevated in oly shoes - BW x20 (80% range), 30kg x20 (80% range), 50kg x 30 sec ISO + 5 reps, 70kg x 30 sec ISO + 5 reps explode up, controlled down - 80kg 2x10 @ RPE 8
---- rotating sets - 1 mins rest
A) SSB single leg squat - arms supported - 1 leg down, 2 up - 6 sec eccentric to 20 inch bench - 30kg x3, 40kg x3, 50kg 3x6
Last time 65kg for 3x5 flared up my left quad tendon, so backed down to 50kg, and it felt OK. See how I feel tomorrow
B) Glute bridge, slider leg curl - BW x8 eccentrics single leg, 6 sec eccentrics - 2x6
intense tension just before you reach the floor with a straight leg
Ivanko super gripper - 64lbs x6, right hand 77lbs x18, 92lbs 2x13, left hand 77lbs x18, 92lbs x13, x11, x10 left hand failed, so will stay here until all sets at 13 reps
stretch
6 hours later
Calf raise - single leg - bent knee 2x 45 secs ISO, straight leg 2x 45 secs ISO no elevation - single leg - straight leg x20 single - bent knee, top half ROM x 20
Wall sit at 70-80 degree knee angle - 2 legs x 45 secs single leg 2 x 45 secs Bulgarian split squat - BW x20 - painful burn...
10 min block for each calf and leg. Felt achey before, felt better after.
The usual lower body soreness, but damn my left patella/quad tendon feels completely pain free in my usual morning test today, like magic! Huge change in the last 3 days since I started these high rep stuff compared to last week. But I will keep doing this stuff for a few more weeks to bullet proof my knee tendons...
My right Achilles feels worst though, I think due to the bent knee calf raises i did last night stretching the tendon too much from the greater ROM. I do them in OLy shoes in the after which shortens the range, so will stick to only straight leg calf raises on the floor at night
So all this high rep stuff is because of me reading about high reps being good for tendon health, strength and thickness. Which should also increase strength
Then while searching on related tendon stuff I came across a video of some climbers who applied Keith Barr's tendon research to massively boost grip/finger strength By using high frequency, low load/intensity training That might explain some of the things I have noticed since doing this myself!
---- Morning mobility work and upper body stretches
Pre workout - Soft tissue work on feet, TFL, adductors, outer quads, glutes, posterior shoulder, and front delts Lying TFL, hip flexor, and lateral hamstring stretch
Tendon health+rehab - active recovery - fasted
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 10 secs each till 1min x 2 sets split squat ISO, rear leg straight, at 90 degrees - x 1 min - 30 secs actively pulling legs inwards, 30 secs pushing legs outwards Wall tib raise - x20 Spanish squat ISO - at 80 degree knee angle - 2x 45 secs
Push up - on bench x 20 Pull up - feet supported x 20 High angle row - 25kg x20 Dumbbell press - palms facing, elbow in line with ears - 17.5lbs x22 Dumbbell curl - 17.5lbs x22 Elbows out row + external rotation into press - chest supported at 45 degrees 2.5lbs x20 High to low band pull apart - palms facing up - Jumpstretch light band x 20 Ivanko Supergripper - lowest spring setting 42lbs x20
curl and press too light will use 20lbs next time
Heel elevated front step down - 6 inch step + bumper plate, in oly shoes +2.5kg (opposite arm of working leg) x 20 Split squat - narrow stance BW x 20 High bar squat - heel elevated 20kg bumper plate + oly shoes- 25kg x22 (+5kg) Safety bar squat - 40kg x23 (+5kg) SSB Good Morning - 30kg x20 Monster band lateral lunge/walk - IronEdge heavy band x 10 each side
Damn, all leg moves pain free, in the space of 3 days! Added 5kg to squats, and still feeling pretty easy, but still stay here for a few sessions, before increasing.
rotating sets - 1 mins rest between these and one of the above lower body moves
A) SSB single leg, bent knee soleus calf raise - arm supported - no elevation, in oly shoes - BW x20, 30kg x 20, 50kg x 30 sec ISO
B) SSB single leg calf raise - arm supported - 1 inch elevated in oly shoes - BW x20 (80% range), 30kg x20 (80% range), 50kg x 30 sec ISO
Dribbling, ball control drills, jumps x 25 mins
- jump shots and hook shots against the wall, with a small hop - 1x5 each arm with a 10sec rest - same, but with a dribble up - 1x5 each arm with a 10sec rest - low intensity Euro step drill against wall - RL with right hand and LR with left hand - low effort pogo jumps 2x30 - 3 short series of low intensity march skips - 3 short series of low intensity lateral skips with arm swing - altitude drops off 6 inches 2x5 - 3 step jump LR/RL - jumping 6-12 inches x 3 sets - single leg jump off 1 step approach 3x3 each leg - jumping 6 inches - vertical jumps - 2 handed - 3x4 - sub maximal, a few harder effort
did a few harder effort jumps, landing quite deep, no pain
----
Single leg reverse hyper - rhythmic, ballistic - BW x 60 Sissy squat - 50% ROM- rhythmic, ballistic - BW x 60
stretch
6 hours later
Calf raise - single leg - bent knee x 1 min ISO, straight leg x 1 min ISO no elevation - single leg - straight leg 2x50
Wall sit at 70-80 degree knee angle - 2 legs 1min x2 single leg x 1 min squat to chair - holding rail x30, normal x 30 Sissy squat - 50% ROM BW x 50
when I get up - in the bathroom, 30+ mins worth of mobility work for upper and lower - a lot of stuff to loosen me up, that's hard to put into words
upper - shoulder circles, overhead arm extensions stuff, tuck neck/thoracic spine stretch, wrist and neck rotations etc. Then lean forward against wall with arms overhead to stretch lats lower - standing leg kick/extensions, knee raises, leg curls, hip internal and external rotation foot taps, tiblias/calf raise ankle rocking combo for 30 reps, then push knee forwards ankle mobility move for 30 reps, then quarter squat for 20 reps into double knee rebend jump motion drill for 10 reps. 15 sumo deadlift reps, hands to floor
1 hour worth of soft tissue work before I train.... been working on the same spots as they are so painful, but are slowly becoming less painful. So they obviously need work
I do a 30 min warmup mobility work before I train - the usual leg and hip swings etc Then post workout - the usual 1 min stretches that everyone does for every single bodypart - ie quad, hamstrings, foot arch, etc etc
The guy recently squatted 505lbs, 2.5x BW, after 13 years of training He follows the Jump Science approach, strength work, then back off completely after a few months and peak the jump
Sore lower body, and mid erectors from the single leg reverse hypers but upper feeling OK Achilles feeling much better, and left quad tendon as well, to a lesser extent.
Feels like my recent lower body size gains are translating to strength increases
---- Morning mobility work and upper body stretches
Pre workout - Soft tissue work on feet, TFL, adductors, glutes, posterior shoulder, lats and front delts Lying TFL and hip flexor stretch
Tendon health - rehab - fasted
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 10 secs each till 1min split squat ISO, rear leg straight, at 90 degrees - x 1 min - 30 secs actively pulling legs inwards, 30 secs pushing legs outwards Wall tib raise - x20 Spanish squat ISO - at 80 degree knee angle - 2x 45 secs
Heel elevated front step down - 6 inch step + bumper plate, in oly shoes +2.5kg (opposite arm of working leg) x 20 Split squat - narrow stance BW x 20 High bar squat - heel elevated 20kg bumper plate + oly shoes- 20kg x20 Safety bar squat - 35kg x20
Improved from yesterday - all pain free except the split squat, which has 2/10 quad tendon pain on the first few reps. High bar VMO squat and SSB feeling light and easy, so will up them 5kg next time.
rotating sets - 1 mins rest A) SSB single leg, bent knee soleus calf raise - arm supported - no elevation, in oly shoes - BW x20, 30kg x30 sec ISO, x 20, 50kg x 30 sec ISO 6 sec Eccentric - 70kg 2x6
felt easy, will go up to 75kg next time
B) SSB single leg calf raise - arm supported - 1 inch elevated in oly shoes - BW x20 (80% range), 30kg x30 sec ISO, x20 (80% range), 50kg x 30 sec ISO 6 sec Eccentric - 70kg 2x6
C) Pushup- on floor x 8, feet elevated 20 inches, deficit - hands on Powerblock dumbbell handles - 3x12 @ RPE 8
felt quite a bit harder this week.
------
A1) SSB front Lateral step down - moderate stance width to heel touch - oly shoes on 6 inch step - controlled down, paused - BW x5, 50kg x5, 70kg x10, 90kg x10, 95kg x12 @ RPE 8 (+5kg)
No patella tendon pain this time at 90kg, so went up to 95kg, also felt fine and not that hard. So 100kg next time.
A2) SSB Bulgarian split squat - oly shoes, single arm supported - 1 min rest between sides - paused, explode up heel off the ground, big toe curled down - BW x5, 30kg x5, 50kg x5, 70kg x8 @ RPE 8 (+10kg) 70kg x 3 - heel down.
big jump of 10kg from last time and it felt good, and not that hard. Paused the reps this time. Did one more set with heel down just to see how it feels. Will stay here for one more session and then jump to 75kg.
B) High angle rows - 20kg x12, x12, 60kg x1, 62.5kg 3x8 (+2.5kg, -3reps on all sets)
-----
stretch
6 hours later
Calf raise - single leg - bent knee x 1 min ISO, straight leg x 1 min ISO no elevation - single leg - bent knee x 30, straight leg x 30 two legs - bent knee x 60, straight leg x 60
Wall sit at 70-80 degree knee angle - 2 legs 1min x3 single leg x 45 secs squat to chair BW 2x30 Sissy squat - 50% ROM BW x 60
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