Thursday 16th December 2021
Big reduction in soreness/inflammation, but still achey all over
Felt much stronger this session compared to last lower body one, so the slight deload the last two workouts worked
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Morning mobility work and upper body stretches
pre workout - soft tissue work for lower body and upper back
TFL rectus femoris, and hip flexor stretch
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general mobility drills
Walking on sides of ankle, side to side ankle rocking drills
side leg raises x 20 each leg
Tendon health+rehab - Day 1 Lower1
10G beef gelatin + 1g vitamin C one hour before session
Bodyweight in shoes = 89.3kg
Band pull aparts - horizontal x 20, Diagonals, thumbs up - 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
Side plank with leg abduction - against 20 inch bench - x 30secs each side
Front plank x 30 secs
Single leg calf raise - on floor - BW x20
Wall tibialias raise - BW x20
Alternating sets - 1 mins rest
A) Kettle bell Swing - 40kg x5 warmup, 40kg 3x8
B) Single leg calf raise - full range, stretched - 3 sec up and down - BW x 10, chain dip belt+5kg 2x10
minor discomfort on right side
C) Wall Tibialis raise - in oly shoes (Do-Win rogues) - 3 sec eccentric - BW x5, x10 @RPE 8
2x7 @ RPE 7
D) Overhead squat - slow tempo 20kg x5, 30kg x5
3 snatch high pull +1 power snatch + 3 high hang power snatch, with no foot movement before 20kg set
1 power snatch + 3 high hang power snatch, with no foot movement before 20kg set
30kg set felt easier again, I can tell state of recovery by how the 30kg set feels, the combination of balance and whole body strength is a good indicator
E) Squats -
Front Squat - oly shoes - 5 secs down, 2 sec up - 20kg x5, 30kg x5, 50kg x5, 70kg x3, 80kg x3, 82.5kg x3 (+2.5kg)
1 power clean + 3 high hang power clean, with no foot movement before 20 to 50kg sets
A) High bar squat - oly shoes - 4 secs down, 2 secs up - 70kg x5, 100kg x3, x1, 110kg x2, 120kg x1
A1) belt - 4 sec down - 130kg x1 @ RPE 7
A2) 3 sec down, controlled up - 110kg x5 @ RPE 7
A3) 3 secs down, controlled up - 100kg x5 @RPE 7
B) Low bar squat - oly shoes - 4 sec down, controlled up - 70kg x5, 100kg x3, x1, 110kg x2, 120kg x1
B1) belt - 4 sec down, paused - 130kg x1 @ RPE 6
B2) belt - 3 sec down, controlled up - 110kg x6 @ RPE 6
B3) 3 secs down, controlled up - 100kg x5 @RPE 7
Still feeling some uneveness in the leg push, between each leg and hip, on the earlier sets but was able to control it with more focus
Belt certainly helps a bit, and inspires more confidence.
110kg feels too heavy for my main work sets at my current strength levels, so will drop it back down to 100kg, 70% of e1RM range.
Alternating sets - 3 mins rest
A) Sumo Deadlift - RDL - 20kg x10,
oly shoes, hook-gripped, bar not controlled between reps - 60kg x5, 80kg x5, 100kg x5, 110kg x3
B) Stiff legged deadlift - oly shoes, hook-gripped, lowered under control - 60kg x10, 80kg x5, 100kg x3
straps added - 110kg x7 @ RPE 7
Side Lying Clam - hip straight, resisting the band eccentric, hold at top - IronEdge XXHeavy band x 5 each side, XXheavy+medium band 2x12 @ RPE 7
