Tag Archive: calf raises


Dec 17, 2015

Despite my forearms still cramping, it was time to head back to the gym. I took turns with other people and chatted throughout the workout, so the rests were not tightly controlled.

Deadlifts (long rests, SABOs)

135 x 5
185 x 4
225 x 3
275 x 2
315 x 1

extra warmup: foam rolled IT bands

*belt on*

350 x 7 @RPE9
350 x 6 @RPE9
350 x 6 @RPE9
350 x 6 @RPE9
350 x 5 @RPE9

notes: these were really disappointing. my left knee was really sore, so I went easy on these to keep me ready for squats.

On the plus side, we had a calf measuring contest, and my fatass 19 inch calves won out

Close Stance High Bar Squats (Romaleos, SBDs, long rests)

extra warmup: TKEs

135 x 5
185 x 4
225 x 2
*belt on*
255 x 7 @RPE9
255 x 6 @RPE9
255 x 7 @RPE9
255 x 6 @RPE9
255 x 7 @RPE9

notes: I finally had people watch my form, and they showed me proof that my right wrist was consistently pinning back but my left wrist stayed straight and it was leaving the bar tilted. I need to work on that.

Good Mornings (accidentally kept Romaleos on)

190 x 8
190 x 6
190 x 6
190 x 6
190 x 7

notes: I was wondering why I kept losing my balance on these, and I only realized after set 5 that I kept my fkkking oly shoes on. Damn raised heels….

Seated Calf Raises

176 x FAIL

notes: I think I finally found the threshold of too much weight on seated calf work. As soon as I unracked this, I immediately got 2 massive calf cramps! They just failed under the weight. I rolled around in pain for a few minutes, then said F this and ended the workout here, lol

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Dec 13, 2015

I took Friday off. Saturday I felt ok, but did not know if I could be social at the gym. I could not guarantee I would keep my temper around others, and so Saturday I took a vacation from the gym and chilled. Sunday I am back at it.

warmup: rumble rolled IT bands, adductors, piriformis; dorsiflexions, TKEs, hamstring warmup

Low Bar Squats (2-3 min rests, SBDs, Romaleos)

bar x 5
135 x 4
185 x 3
225 x 2
*belt on*
275 x 7 @RPE9
275 x 8 @RPE9
275 x 6 @RPE9
275 x 7 @RPE9
275 x 7 @RPE9
265 x 5 @RPE9
265 x 6 @RPE9
265 x 6 @RPE9
265 x 7 @RPE9
265 x 7 @RPE9

Stiff-Legged Deadlifts (2 min rests, sock feet)

135 x 5
185 x 4
225 x 2
270 x 7 @RPE9
270 x 7 @RPE9
270 x 8 @RPE9
270 x 7 @RPE9
270 x 6 @RPE9

notes: during my working sets, 2 Spanish speaking men came in to the gym, which was otherwise completely empty. just me and them. huge gym, lots of free space. so they set up camp 3 feet from my area and start talking to each other in full voice. it was annoying me badly, at the end of each set I was dropping the rubber plates on the deadlift platform to interrupt their conversation with noise. After a few sets of this, one guy leaves to go bench press 50 pounds on the Smith Machine… and the other guy comes up to me all friendly, and asks if he can do his pullups on my deadlift platform… there is a chinup bar over my platform. I ask him if he thinks my chinup bar is better than all the others, and point out no less than SIX other chinup stations all within 10 seconds walk. He says that this chinup bar “is the one I am familiar with”. I interrupt him in mid-sentence to say “you have 60 seconds, now GO, do it”. He does his chin-ups.

It was the wrong day to troll me with your Borat dopey foreigner routine. Or whatever the Latin version of Borat is. But I recognize the Andy Kaufman / Borat / goofy innocent foreigner routine when I see it.

In other news, I am an arsehole.

Standing Calf Raise Machine (60 sec rests)

315 x 20
315 x 18
315 x 17
315 x 17
315 x 15
315 x 15

notes: holding the last rep of each set for a few seconds at peak contraction.

Dec 9, 2015

warmup: rumble rolled IT bands, adductors, piriformis

Deadlifts (2-3 min rests, SABOs)

135 x 5
185 x 4
225 x 3
275 x 2
295 x 1
345 x 5 @RPE8
345 x 6 @RPE8
345 x 5 @RPE8
345 x 5 @RPE8

Close Stance High Bar Squats (2 min rests, Romaleos, SBDs)

135 x 5
185 x 4
225 x 2
250 x 6 @RPE8
250 x 7 @RPE8
250 x 6 @RPE8
250 x 7 @RPE8

notes: no ankle pain this week, yay!

Good Mornings (90 sec rests, sockfeet)

185 x 8
185 x 10
185 x 9
185 x 8

notes: sockfeet was a bad call, I kept slipping on the hardwood

Standing Calf Raise Machine (60 sec rests)

300 x 18
300 x 16
300 x 16
300 x 15

post: nada

Dec 5, 2015

Saturday morning workouts are sickening. Would rather sleep in. But the gains don’t sleep. And the gains aren’t loyal. so I rise again. And other various clichés.

warmup: dorsiflexions, TKEs

Low Bar Squats (2-3 min rests, Romaleos, SBDs)

bar x 5
135 x 4
185 x 3
225 x 2
*belt on*
270 x 4 (set stopped early because of embarrassing gas, lol)
270 x 6 @RPE8
270 x 7 @RPE8
270 x 7 @RPE8
260 x 6 @RPE8
260 x 6 @RPE8
260 x 6 @RPE8
260 x 5 @RPE8

notes: was really working on tightness of my upper back on these sets, and it slowed the bar speed down a lot, and I ended up not getting a lot of reps out of these. But I need to work on my form.

Stiff-Legged Deadlifts (2 min rests, barefoot)

135 x 5
185 x 4
245 x 1
265 x 8 @RPE8
265 x 9 @RPE8
265 x 8 @RPE8
265 x 7 @RPE8

Seated Calf Raises (1-2 min rests)

160 x 7
160 x 11
160 x 12
160 x 10
160 x 10

Dec 2, 2015

omg, one day off feels like eternity. had to drag myself to the gym.

warmup: rumble rolled IT bands, adductors, piriformis

Deadlifts (SABOs, 1 – 2.5 min rests spent stretching out low back)

135 x 5
185 x 4
225 x 3
275 x 2
315 x 1
*belt on*
335 x 7 @RPE7
335 x 6 @RPE7
335 x 5 @RPE7

notes: intensity level not so high today. at least there was no cleaning dude mopping my floor

more warmup: dorsiflexions, TKEs

Close Stance High Bar Squats (2 min rests, Romaleos, SBDs)

135 x 5
185 x 4
225 x 2
*belt on*
245 x 6 @RPE7
245 x 7 @RPE7
245 x 6 @RPE7

notes: have not gone this heavy on close stance before, it was sort of awkward. belt felt awkward in the hole. I actually stopped each set not because of legs giving out or core giving out, but because my ankles were getting the weirdest WARM sensation, so I didn’t want to hurt myself. After the third set, my ankles felt warm and … itchy… so I might mention this to my massage guy as well. I did not realize this would be so stressful on my ankles. It wasn’t bad, it was just a warning sign.

Good Mornings (90 sec rests, barefoot)

175 x 11
175 x 12
175 x 12

Standing Calf Raise Machine (60 sec rests)

280 x 16
280 x 16
280 x 16

It was getting late so I went home after.

Nov 28, 2015

lets do it! Back on that RPE7

warmup: dorsiflexions, TKEs, dynamic ham stretches

Low Bar Squats (2 min rests, Romaleos)

135 x 5
185 x 3
225 x 1
*belt on*
260 x 6 @RPE7
260 x 5 @RPE7
260 x 7 @RPE7
250 x 9 @RPE7
250 x 6 @RPE7
250 x 6 @RPE7

notes: confession time. first time EVER doing low bar squats. Its just not how I learned them. I had the club check my form, they thought my form looked much better on low bar. Hmmm, interesting. Still, need to relearn how to keep the upper back tight and the best foot placement to avoid sore knees. so my reps varied quite a bit. I will get comfortable on them though.

Stiff-Legged Deadlift (2 min rests)

135 x 5
185 x 4
225 x 3
255 x 9 @RPE7
255 x 7 @RPE7
255 x 9 @RPE7

Seated Calf Raises (2 min rests)

150 x 10
150 x 13
150 x 15
150 x 11

post: nothing

Nov 21, 2015

the past few days have been a blur. Thursday and Friday I have been totally laid out.  Thursday and Friday morning I worked, but Friday afternoon I just lay down at home, watching Netflix and drifting in and out of sleep. I felt like total crap, I was a wreck.

Saturday morning, and I still feel like crap, but I dragged myself down to the gym for some lifting. It was time. Even a mediocre session is what I need right now to get me back on track.

warmup: none

Deadlifts (long rests, SABOs)

135 x 5
185 x 4
225 x 3
275 x 2
315 x 1
*belt on*
335 x 8
335 x 6
335 x 4
335 x 6
325 x 7
325 x 5
325 x 6
325 x 6

notes: long rests. my low back was pumped. I would lay down for 2 minutes, then get up, have a few sips of water, tense up, go for it again. so let’s say 2ish to 5ish minutes between sets. I would stop when the bar slowed down or when my low back was too pumped.

Good Mornings (2 min rests)

bar x 10
135 x 5
165 x 10
165 x 15
165 x 12
165 x 10
165 x 11
165 x 6

notes: the stretch actually felt good on my low back. On that last set I just was too tired to go on.

Seated Calf Raises (2 min rests)

140 x 15
140 x 15
140 x 15
140 x 14
140 x 14
140 x 16

Nov 9, 2015

Its almost embarrassing how easy it is to just lose whole weekends binge-watching Netflix. Supernatural, Scream, Ash vs Evil Dead, Sleepy Hollow, Z Nation, Walking Dead… and that’s just me trying to keep up with the horror genre! If this is what old age is like, just decomposing on the couch watching stories… it is scary how comfortable it is :/

warmup: foam rolled IT bands, adductors, piriformis

Deadlifts (2-4 min rests, SABOs)

135 x 5
185 x 4
225 x 3
275 x 2
*belt on*
330 x 5 @RPE8
330 x 6 @RPE8
330 x 6 @RPE8
330 x 7 @RPE8
330 x 5 @RPE8
330 x 5 @RPE8

notes: not my best session

Good Mornings (90 sec rests)

160 x 9
160 x 11
160 x 9
160 x 10
160 x 9

Seated Calf Raises (90 sec rests)

70 x 15
115 x 17
125 x 18
135 x 13
135 x 14

notes: took me a few sets to find my working weight

Nov 5, 2015

Ugh, sore today. Everything hurts, including things that should not be sore, like biceps and hamstrings.

Just before my workout, got a text that my dad had chest pains and went to the hospital. They are thousands of miles away, nothing for me to do but go to the gym but keep my phone handy for when they have news. I didn’t find out until hours later that he has bad pneumonia, but nothing more potentially fatal than that. He still has bad lungs, so pneumonia is serious, but it wasn’t an embolism or some cancer-related thing, so we will take pneumonia gladly.

All of this silence and waiting meant I had kind of a shit workout, but better than sitting at home staring at the ceiling.

warmup: rumble rolled upper back, mid back, IT bands, adductors, piriformis

Deadlifts (SABOs, 2 min rests)

135 x 5
185 x 4
225 x 3
275 x 2
*belt on*
325 x 6 @RPE7
325 x 8 @RPE7
315 x 7 @RPE7
315 x 5 @RPE7

Good Mornings (2-3 min rests)

95 x 16
115 x 20
135 x 18
155 x 10

Calf Raises on the Leg Press (2 min rests)

4 (45 lb) plates x 40
8 plates x 30
12 plates x 17
12 plates x 24

notes: no one cares how much you leg press, bra. But I was told to do calf work on the leg press, so I did.

24 Oct, 2015

warmup: rumble rolled IT bands, adductors, piriformis

my knee hurts a lot lately during squats, and sure enough! when I hit the side of the knee during IT band rolls, the tightness is immediately noticeable. adductors were tight today too

[b]Deadlifts[/b] (2-3 min rests, SABOs)

135 x 5
185 x 4
225 x 3
275 x 1
*belt on*
325 x 7 @RPE9
325 x 4 @RPE9 (my knee kept tracking out on this set, felt dangerous)
325 x 6 @RPE9
325 x 6 @RPE9
325 x 6 @RPE9

squat warmup: dorsiflexions, TKEs

High Bar Squats (2-3 min rests, during those rests, I did more sets of TKEs)

*belt on*
185 x 4
225 x 3
275 x 7 @RPE9
275 x 6 @RPE9
275 x 4 @RPE9
275 x 7 @RPE9
275 x 5 @RPE9

Barbell Lunges (60 sec rests)

105 x 10 per leg
105 x 8
105 x 8
105 x 9
105 x 7

notes: my ass was dragging pretty hard by this point

Standing Calf Raise Machine (60 sec rests)

240 x 14
240 x 17
240 x 15
240 x 15
240 x 14