stuke
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Post by stuke on Aug 15, 2022 15:58:43 GMT
Sunday 14th August
Getting to be a pattern of me missing a day, so yet another two calf day today. I wanted to do mostly isometrics so did quite a few variations using a bar secured at certain heighta in the frame I ned for chin ups etc many years ago. I stood in what wqs basically the top of a standing calf raise position, pushing the bar upwards, of course it didnt move but you get the idea. Also same but around midpoint of a calf raise and different positions in seated calf raise.
The standing puts a lot of strain on the spine, or feels like it does, I mostly did 39 seconds or leas holds but did wonder if my back would hurt the next day (it felt worked but not hurt).
It is hard to do isos in the stretch position so I left those
Also did a set each leg of 15 bottom half reps single calf raises.
My calves felt really worked, different to usual, deeper inside and not pumped but solid and very tired. I thought I might get one of those awful calf cramps or wake up the next day hardly able to walk!
As it is, they definitely feel like they have been hit hard, so no plans to do anything with them today.
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stuke
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Post by stuke on Aug 18, 2022 7:36:11 GMT
Tues 16th August
As my calves were pretty sore still, I thought it best not to work them on Monday. Still sore on Tues so I just did a single set of calf raises (bith legs together this time) to get skme blood into them. 40 reps but I did them leaning backwards with an anchored dipping belt around my waist. I like the feel when I do them leaning back.
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stuke
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Post by stuke on Aug 18, 2022 7:42:47 GMT
Wed 17th August
Back to one calf a day. Right leg:
Donkey calf raise with resistance band around instep: 3 sets of 12 reps
Seated calf raise, again just right leg. Sat on a bench, 20kg kettlebell on my knee, foot on a block: 2 sets of 12 but added extra resistance on the negatives by pushing down hard on the kettlebell.
3 sets of 12 toe raises, seated, right leg in front, toes pointing up and forwqrd a little at start, then pulling toes towards shin against resistance band.
This was done at the end of my leg workout and my legs and righ calf were pretty shot for the rest of the night.
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moxohol
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Si vis pacem, para bellum
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Post by moxohol on Aug 18, 2022 8:23:10 GMT
Calf training shoes with a set of Heavyhands or 600ml PET bottles for a 30 minute walk or just do step-up intervals. It'll make a man outta u.
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stuke
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Post by stuke on Aug 21, 2022 10:08:51 GMT
Thurs 18th Aug
Left: 4 x 12 s8ngle leg calf raises 3 sets toe raises with resistance band
Fri 19th Aug Right
Various isometrics - I found it is quite difficult to work one calf at a time with isometrics. Bottom half movement single leg calf raises x 40
Isometric holds toe raises.
Sat 20th Aug Left
Isometrics (seated calf raise type movement seems more suited to isometric holds). Flutter reps s8ngle leg calf raises, 2 sets. Each set comprised of: 7 reps bottom movement, 7 mid range, 7 top, 7 mid, 7 bottom.
3 sets 15 toe raises with resistance band.
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stuke
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Post by stuke on Aug 21, 2022 10:12:58 GMT
I've found in the past that the more I do calves, the less I feel them, the less worked they feel. They already seem to be adapting again with this new high frequency focus, but the difference this time is I can keep the calves guessing as there is no set routine. I think tonight's right calf workout will need to be quite extreme to get a pump / next day soreness.
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jonrock
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Post by jonrock on Aug 21, 2022 12:52:05 GMT
I have gone back to training them more often, this is interesting. Sets done one legged, exploding in the way up, controlling the way down and to failure seem to be the key fact in working them out properly.
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stuke
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Post by stuke on Aug 21, 2022 20:36:10 GMT
Sunday 21st August Right
Single leg calf raises, explosive up, slow negative as recommended by jonrock (thanks) x 20
Single seated calf raise, 20kg kb on knee x 30
Single donkey calf raise with resistance band x 10
Single seated calf raise, 20kg kb on knee x 10 - very hard push with hands on negatives
Single donkey calf raise with band x 6
Toe raises (right) with hand, x 40
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Post by mr potatohead on Aug 22, 2022 0:26:17 GMT
If I do any direct calf work, it's done at my standing desk.
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stuke
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Post by stuke on Aug 22, 2022 20:29:52 GMT
Mon 22nd Aug Left
Well, not much of an ache on the right calf today, maybe it will ache tomorrow. After that lot yeterday I would have expected more if I didnt already know my calves adapt quickly.
Today, left calf - single donkey calf raise x 20 then 10 seconds contraction at top, 20 partials at top, 20 at bottom.
Single leg seated w8th 30kg on knee x 15 plus 15 top partials, 15 bottom
Donkeys, x 15 reps, hold, 15 top, 15 bottom
Seated plus 20kg x 20, hold then 20 bottom partials
Toe raises, leg out in front, with nand x 30 then 10 partials.
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stuke
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Post by stuke on Aug 24, 2022 7:35:11 GMT
Wed 24th Aug Both calves
I missed my left calf yesterday so worked bith this morning.3 sets of 5 s8ngle leg calf raises, alternating legs. These were done as per Jeff Cavaliere:
ie 4 seconds pause at bottom and top. I do like the theory of trying to eliminate the tendon's contributiin as much as possible, but of course this is not exclusive to Jeff or in fact a new idea.
Quite a lot of isoewtric holds in the standing two leg calf position and seated calf raise positions. It is very hard to do isometric standing calf raises, it puts way too much tension through the body, you cant isolate the calves and I wonder how much equivalent weight it was, like trying to lift a very heavy barbell off a squat rack - considering hiw much I should be able to budge an inch, it has to be heavy. Ideally I would like two solid walls close enough together that I can sit on the floor between them and do isometrics without having to put strain on the spine. If I see such a place, I might give it a go. Probably get a few funny looks.
Bottom half, slow reps single leg calf raise with 70 pounds hanging from waist, 1 x 15 each leg, 1 x 8
Toe raises with band, 2 sets of 20
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moxohol
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Post by moxohol on Aug 24, 2022 8:25:22 GMT
Wed 24th Aug Both calves I missed my left calf yesterday so worked bith this morning.3 sets of 5 s8ngle leg calf raises, alternating legs. These were done as per Jeff Cavaliere: ie 4 seconds pause at bottom and top. I do like the theory of trying to eliminate the tendon's contributiin as much as possible, but of course this is not exclusive to Jeff or in fact a new idea. Quite a lot of isoewtric holds in the standing two leg calf position and seated calf raise positions. It is very hard to do isometric standing calf raises, it puts way too much tension through the body, you cant isolate the calves and I wonder how much equivalent weight it was, like trying to lift a very heavy barbell off a squat rack - considering hiw much I should be able to budge an inch, it has to be heavy. Ideally I would like two solid walls close enough together that I can sit on the floor between them and do isometrics without having to put strain on the spine. If I see such a place, I might give it a go. Probably get a few funny looks. Bottom half, slow reps single leg calf raise with 70 pounds hanging from waist, 1 x 15 each leg, 1 x 8 Toe raises with band, 2 sets of 20 Seated calf raises? Webbing looped just above the knees & under the balls of ur feet should do the trick. Toes resting on a elevated plank stretching the heels should give better leverage.
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moxohol
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Post by moxohol on Aug 24, 2022 8:30:20 GMT
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stuke
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Post by stuke on Aug 24, 2022 10:43:19 GMT
Thanks, if only I could read that language!
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jonrock
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Post by jonrock on Aug 24, 2022 11:05:55 GMT
People who does sprints regularly swear by them regarding calves building. Neither doing them seated with web looping nor putting a lot of weight on the shoulders did work for me, the former did not feel right and the latter is too inconvenient and hard on the lower back.
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