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Agreed. Didn't watch the whole thing but not quite as good as expected.
Saw this today and
Calf Raises-
12x3
Do you feel anything from doing bodyweight calf raises? I know most of the forum members that do them load them up pretty heavy with a barbell. I think I started my calf training at 84kgs 3x12 with the balls of my feet on a 12kg plate for fuller ROM, focusing on controlled eccentric.
I feel like since you have a background of sprints which hit the calves pretty hard your calves would already be strong.
Yeah I still feel it doing bodyweight calf raises. I read your post before I trained today so I tried doing some barbell calf raises with 60kg(132lbs) and they were easy. I like doing calf raises without shoes though as I feel you get less ROM when you're wearing shoes.
10/02/2017
Scap and shoulder prep
Bodyline Drills
Incline bench-
Bar x 10, 40 x 5, 50 x 3, 60 x 1
70 x 4, 60 x 10, 50 x 12
Ring Dips
Bw x 5, 5, 5
Front plate raise
15 x 10, 10
First two sets of dips were to 90 degrees but not quite to the depth I have been using. Allowed more reps but I’m not sure this is a good thing or not.
11/02/2017
Ido’s squat clinic, banded hip flexor, banded ankle dorsiflexion
Squats-
Bar x 10, 60 x 5, 90 x 5, 110 x 3
120 x 4, 110 x 5 (was meant to do 2 sets of 7 but hips were not liking it)
Banded RDL (band in front for lat activation)
60 x 10, 10, 10
Purple band pull through x 10, 5 (stopped due to hip pain)
May have gone a little too far too early with the squats. Speed was good and RPE was around a 7 but I may have progressed a little too quickly again when I had not planned to. Maybe not idk. Knees were quite sore following this but that could also be a leftover from BJJ and basketball too.?taken-by=pretty_fly_for_a_life_guy
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13/02/2017
Scap and shoulder prep
Incline bench-
Bar x 10, 40 x 8, 50 x 5, 65 x 3
75 x 3, 3
DB Row-
Warm ups (forgot the weights here)
30 x 10, 10
Ring Dips-
Bw x 3, 5
Chins-
Bw x 5, 5
Spent 10-15 mins rolling and stretching and doing some single leg work and then 15 minutes in the pancake working through various positions. Got some good elbow action on the gracilis which was interesting/super painful.
14/02/17
Kurz style dynamic stretches upon waking this morning. Legs were stiff AF and didn't really get much better. I expect some decent increases in ROM over the next few days though.
Am on day 6 of no sugar and no alcohol which is really no junk food as I am not avoiding all sugars. I had bread the other day but apart from that it’s been pretty solid. Feeling good and like shit at the same time. Mornings are hard at the moment but am glad for this change and both my wife and I are doing it which makes it that much easier. Thinking we will go all in on the no alcohol thing with maybe the occasional drink for a special occasion or something like that. I don’t really miss it which is great and strange at the same time.
Still working on the early morning thing though. Not sure if the body is simply getting used to/getting rid of stuff from my system but I am waking between 6.30 and 7 which is fine but I’m just dead tired for about the first 30 mins or so. Will see how I progress over the next week or so and fingers crossed this improves.
cool, good reminder to do something in the morning after waking up. i don't know that i'll ever be a morning training person, but just 10-15 minutes of dynamic stretching makes a difference throughout the day.
So my hip has been acting strange, I can squat deeply now with body weight with no sharp pains or any pains whatsoever just can feel tiny stress at the hip joint, which is normal on a hip based exercise like the squat. But for some reason the pain of the hip is still there. It would pain at certain positions i sit e.g. when you sit on the floor with the shin under you and if you lean back the stretch of the quads connected to the hip would pain mildly. When I move my leg in the lateral direction, meaning sideways bending at the hip, then is this pain at the side of my hips. Or sitting cross legged and you lean at certain positions the hip would act but a little change in the direction of lean would not pain.
So I was wondering, is it safe for me to get back in the gym to do squats, light ofc and progress slowly, or wait until the pain has gone completely out of my life lol.
will log later.
