Monday 15th August 2022Felt like I was ready to train again
tried a set of 10 sec running on the spot after the BBall dribbling, and felt slight twinges in my right achilles insertion area, that certain spot to the inner left side. So still more work to be done.
First session with my new bumper plates, and it was money well spent.
Sliding on the plates feels so smooth, and somehow the 20kg plates feel easier to carry around and load.
Much tighter tolerance on the bar, plus accurate weight made the bar feel solid and silent.
I also got some olympic lifting rubber change plates at the same time, super accurate and hug the bar tight, so don't bounce and clang around on the olys.
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Waking mobility work and upper body stretches - lat and pec stretches
Earlier in the daySingle leg adduction ISO against bench, leg slightly bent : - 70% effort 3x35 secs
Shoulder healthExternal rotation roll up - Swiss Ball : 2x10
Ball circles at wall - Swiss Ball 2x24 (12 each direction)
Lateral ball circles at wall - Swiss Ball 2x24 (12 each direction)
Banded upper cut pulses: Light rogue mini band x6, x6
the last one gives me crazy burn and pump in all the shoulder muscles, upper back and serratus
Soft tissue work - for whole body
Tendon health+rehab - Low fatigue Week 6 - day 1Bodyweight with shoes, winter clothing - 92kg
general mobility drills
Single leg adduction ISO against bench, leg slightly bent : - 70% effort 3x30 secs
Peroneal External foot rotation ISO against wall - leg slightly bent 70% effort 3x30 secs
BBall dribbling and control drills : 15 mins - good, crisp
split squat ISO, rear leg straight, on balls of feet, at 90 degrees knee angle - x 35 secs
Front plank hold: x 35secs
Glute bridge hold, with knees pushed inwards x35secs
Side plank, legs bent, upper leg abducted: x 35 secs
Rotating sets 1 mins rest
A) Leg extension ISO, single leg - end of unit elevated 5 inches - 3 sec Concentric, 42 sec hold at 60 degrees, slow eccentric - 15kg, 20kg, 25kg,
45 sec ISO push against 60 degrees strap at 70% effort - 30kg, 32.5kg, 35kg, 37.5kg
changing things up for straight ISOs at 60 degrees, using arms to pull the weight into place and to unload afterwards
B) SSB or weighted single leg Calf raise - 3 sec down, fast up, 1 sec hold at top - BW x10 full range
1 sec up, 2 sec hold, 3 sec down reps to neutral - 30kg x6, 35kg x8, 40kg 3x8 @ RPE 8
C) Power snatch:All caught with straight legs
20kg x10 - 5 low hang, 5 high hang
30kg x5 - 3 floor, 2 hang
35kg x3
40kg x3
45kg x3 - Felt near limit
Dropping the bar onto my new rubber pad setup was quiet and shock/vibration free.
I stopped these last time around because my inner right wrist, was strained from the angle the wide grip puts my wrist in and they were once again strained when I hit the heavier weights :/
Should have worn my wrist wraps... had to put them on for squats
Half kneeling weight shift: - 10kg plate 5x10 secs
Rotating sets 2 mins rest
A) Flag press, 2 handed: - scapular retracted and depressed: plates 5kg x12, 10kg 2x15 @ RPE 6/7
A) Squats - oly shoes
did one set of each with a mins rest
Front squat - slow tempo - 20kg x5, 40kg x4, 60kg x3 (half squat)
Low bar squat - slow eccentric - 60kg x5, 75kg x3, belt on 90kg x3, 105kg x3, 115kg x3
High bar squat: - slow eccentric - 20kg x10, 40kg x5, 60kg x3, 75kg x3, belt on 90kg x3, 105kg x3, 115kg x3, 125kg x2, 135kg x2
belt, 3 sec eccentric
145kg x2 @ RPE 8.5 - puts e1RM at 160kg (+10kg from last week)
71% of e1RM - controlled down, explode up -
belt - 112kg 5x4
135kg x2 felt easier, so I slapped on 145kg and it went down ok.
Narrower stance today, with feet more forward facing. Felt nicer, stronger and more stable.
Almost like my jump stance. Could push with my legs better
But you do lean more forward though, felt my back and glutes work more
Still have hip shift issues :/
The new bumpers and my Ohio power bar feeling stiff, stable and silent, made squats feel almost leg press like, especially on low bar squats
More so with the narrower and more forward foot stance, even foot pressure.
Also did whole session in Nike Romaleos 4 AMP oly shoes. They felt better today, maybe they are finally breaking in, especially after doing the calf raises in them. The front of the shoe felt more flat with the ground instead of tipping me forward like when they were new and stay curved up even under load.
The shoes are nicely colour coordinated with the plates
B) Close grip triangle push up: BW x12 on bench, BW x10
10kg plate on upper back - BW x20, x14 @ RPE 8
Felt harder today. Put hands on scale, and it read 62.5kg with the plate on my back.
So I can ultra close grip bench 60kg for 20+ reps
Rotating sets 2 mins rest
A) SSB Good Morning: - belt, oly shoes - 30kg x10, belt 50kg x10
belt
70kg x8 @ RPE 7
80kg x6 @9
75kg 2x4
B) Tibilias Wall raise - against side of car, in oly shoes - BW x 10
+10kg plate in hands x10, x8, x8 @ RPE 9/8/8
Rotating sets 2 mins rest
A) High angle rows - 20kg x12, 40kg x10, belt 60kg x6
belt
75kg 3x6 @RPE 6/7/8
B) Leg Curl - single leg - end of unit elevated 5 inches - toes pointed, explosive - 10kg x10
20kg x11, x9 @8 (+1 rep each set )
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A) Suitcase carry, unilateral, marches in place: - 35lbs x15, 45lbs 2x20
B) Dumbbell Curl - 2 sec up, 3 secs down - 15lbs x10, 20lbs x10, x8 @ RPE 8/9
Single arm deadlift hold: - 10secs x 40kg, x50kg, x50kg - left arm near failure on last set
see if these can help my forearm and elbow tendons
