Thursday 17th January 2023Feeling more tired and beat up from yesterday than I was anticipating from yesterday.
So new plan is already dead in the water :/
My glutes and posterior chain are quite achey just from the heavy calf raise ISOs
So squats today didn't feel too good.
Upper back quite sore as well, mid traps especially from the presses .
Waking mobility work and upper body stretches - lat, thoracic and pec stretches
Hammer curl tricep extension overcoming ISO : 3x40secs
Tendon Rehab - Lower. Cycle 1, Week 8, Day 3Body Weight: 87.7kg with shoes
snatch grip behind the neck press + dislocates with broomSplit squat ISO on balls of foot, rear leg straight: x30secs
Glute bridge hold: x30 Secs
Side plank, legs bent, with abduction, opposite leg and hand in the air x30 secs
Bird Dogs - hold at top - x10 each side
Heel touch downs, single leg, off 6 inch step: slow tempo - BW x10
Leg extension ISO, single leg - end of unit elevated 5 inches -
- 3 sec concentric, 15 sec hold at top, 15 sec hold at 60 degrees, slow eccentric - x 20kg, 25kg
- 5 sec concentric, 15 sec hold at top, 15 sec hold at 60 degrees, slow eccentric - x 30kg, x30kg, x30kg
3/10 dropping down 2/10 Right VMO/Quad tendon pain on the 30kg sets
High bar squat: - Controlled eccentric, explode up - 20kg x10, 40kg x10, 60kg x6, x3, x3
highest mean velocity, peak force - values from current bests with weight
75kg x5 - 0.99 m/s (+0.3)
90kg x4 - 0.88 m/s (-0.2) 1704N (1756N)
105kg x3 - 0.72 m/s (-0.7) 1867N (+1)
115kg x1 - 0.61 m/s 1859N
65-68% of e1Rm - rep to 10% velocity drop off100kg x5 - 0.82 to 0.73 m/s 1847N
100kg x5 - 0.82 to 0.75 m/s 1814N
belt on
100kg x5 - 0.9 to 0.78 m/s 1916N
100kg x7 - 0.84 to 0.75 m/s 1891N
- current bests
120kg x2 - 0.67 m/s 2022N
130kg x2 - 0.58 m/s 1966N
120kg x4 - 0.67m/s to 0.55 m/s 2003N
110kg x7 - 0.75 to 0.6 m/s 1963N
110kg x6 - 0.78 to 0.67 m/s 1904N
147kg e1RM calculated for the day2/10 to 3/10 Quad tendon pain on all sets. it got better as the sets went on, but probably wasn't wise to load it today, but I stayed fairly light
Squats seem to load it better than the other ISOs I have been using though.
Last week I had a 160kg e1RM for all work sets, this week top of 147kg without a belt, and 150kg on the two last sets with a belt, already fatigued.
It just felt much harder.
75kg moving close to 1 m/s is getting to high catch power snatch territory
So I threw on the belt on the two last sets and the difference in form, stability, and confidence on the way down was dramatic!
And the bar speed was better, and I could maintain it for more reps on that last set, despite only increasing my e1RM by 5kg ( although fatigued I suppose)
On that last set, I went a tiny bit wider in stance after the first 2 reps, and angled out my feet more, felt more glute engagement and stability.
Probably why I was able to maintain +2 reps before 10% velocity drop off was reached on that set.
This was with my thin Nylon Element 26 belt, and worn loosely.
I probably don't brace properly without it, well back to using a belt again!
Rotating sets
SSB single leg bent knee Calf raise: - 2 hands supported, 3 secs down, 1 sec up - BW x8
flat on floor
30kg x8
40kg x8 - 1/10 Achilles insertion pain at the bottom on both sides
50kg x8 - 2/10 Achilles insertion pain at the bottom on both sides
50kg x8 - 1/10 Achilles insertion pain at the bottom on both sides
pain has come down with the heavier loads, and 30kg now pain free
Split Leg Romanian deadlift: - fast down, explode up - belt - 20kg x8, 30kg x8
27% of High bar squat - 40kg x8, x10
SSB Good Morning: Belt - 30kg x10, 50kg x10 Belt @ RPE 5
Leg Curl - single leg - end of unit elevated 5 inches - explosive - 15kg x8, 17.5kg x8, x8 @RPE 8
----
stretch
