Wednesday 5th May 2021Upper outer quads achey and tight, relief after soft tissue work
Left quad tendon feeling much better
bodyweight without shoes = 84+ kg in winter clothing
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morning mobility work
upper body stretches
split squat ISO, rear leg straight at 60 degrees - x 1 min
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Afternoon - homeSoft tissue work - lower body
Tendon health and rehab - Heavier sessionsplit squat ISO, rear leg straight at 90 degrees - x 45 secs
Spanish squat x 45 secs
Side plank with abduction on bench x 45 secs
Glute bridge x 45 secs
Plank - x 45 secs
Powersnatch and power clean complex x 20kg bar
1/2 Overhead squat 12kg bar x 5, 20kg x 10
Pin Squats All reps 4 sec eccentric, paused and unloaded, to safeties, around 1/4 squat depthDid these before the back squat of the same load
Front Squat - Iron edge XXheavy band around the knee - 20kg x5, 40kg x3, 60kg x3,
Belt/oly shoes - 80kg x3, 100kg x3, 107.5kg x3
107.5kg, felt good, upper back held strong.
Low bar squatDid these after high bar of the same load - Iron edge XXheavy band around the knee - 20kg x5, 40kg x5, 60kg x5
oly shoes/belt - 80kg x5, 100kg x5, 110kg x5
High bar squatminimal shoe/bare feet - Iron edge XXheavy band around the knee - 20kg x10, 40kg x5 , 60kg x5
belt/oly shoes/XXheavy band around the knee - 80kg x5, 100kg x5, 110kg x5
Iron edge XXheavy band around the knee
120kg x6
127.5kg x6
132.5kg x6
137.5kg x6 @ RPE 7
140kg x 2
Up 2.5kg from last week.
Then took 140kg for a ride, felt good. Not too heavy on the back.
The last time I did walkouts with 140kg it felt crazy heavy. Looks like all these long duration 90 sec SSB calf raise holds have beefed up my upper back
Changed things up today with pin squats instead of squatting down to a bench.
Which completely kills the stretch reflex, no chance for any bounce or hitching, so it should feel harder, but it kinda felt easier
Feels safer and form is closer to my normal squat, and you get rid of that searching for the bench feeling when walking out and squatting down.
On the bad side, each squat type had different depth to the safety bars - front squat the deepest, and low bar the highest....
my form/depth
Pulls/Deadlifts - oly shoes and facing down slope of garageClean pull hook grip, lowered under control - 60kg x3
Clean high pull hook grip, lowered under control - 60kg x3, x5
Clean deadlift hook grip, slow eccentric - 100kg x3
3 sec eccentric, belt + straps - 120kg x3, 130kg x6 @ RPE 8
Up 5kg and 1 rep on top set from last week. Felt kinda hard so will stay here for a bit
This group in Oly shoes - alternating sets 2 mins restA1) SSB single leg calf raise - arm supported - Olys shoes, 2 inch elevated 3 sec eccentric and concentric, top half of ROM only - 30kg x5
both sides back to back - ISO 65kg x 45 secs, 65kg x10, 70kg x10 @ RPE 8
A2)SSB Tib raise - in oly shoes - SSB 30kg x 10, 55kg x 5
65kg x8, x10, 70kg x14 @ RPE 8
A3) SSB single leg bent knee calf raise - arm supported - Olys shoes, 2 inch elevated 3 sec eccentric and concentric, top half of ROM only - 30kg x5
both sides back to back - ISO 65kg x 45 secs, 65kg x12, 70kg x10 @ RPE 8
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B1) SSB side bends controlled, alternating sides - 50kg x10, 65kg x16, 67.5kg x 16 @ RPE 7 (+2.5kg)
B2) Lying side leg raise - leg angled in front of body - Powerblock dumbbell on foot - 3 sec eccentric and concentric - BW x5, 5lbs x5, 10lbs 2x7 @ RPE 8
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Rectus femoris release with 20kg barbell in seated position
stretch except left quad
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12 hour fast - broke with raw carrots, cheese slice, handful of raw pistachio nuts
2700+ calorie burn according Fitbit Charge 3, not including weights
ate 2700
