Hard to figure out what causes what, so I just went the shotgun approach to fix mine -
stretch and mobility work, soft work tissue on pec, pec minor, all areas of the traps, front delt, subscapularis in armpit region, upper bicep tendon, lats.
strengthen and activate mid/lower traps, serratus, and cuffs
bodyweight at home without shoes in winter clothing = 86.3kg
at home - Lower week 3
Knee over toes, heel raised split squat IOS - 30secs x 3 Lateral leg raise ISO - 30secs x 2 front plank x 30 secs
Peterson setups 6 inch x10, Patrick step up 6 inch x10 supported ATG split squat BW x10 + 20 sec hold at bottom on last rep Broom dislocates and overhead squat
alternating sets 2 mins rest in flat, minimal trail running shoes (Merrell Vapour trail 4)
Olys -
power snatch/clean complex x 20kg Power snatch + 4 slow overhead squats x 20kg
Powersnatch 30kg x 3 Hang powersnatch 30kg x 3 2 Power snatch + 2 Hang Power Snatch x 40kg 1 Power snatch + 2 Hang Power Snatch x 40kg x 2 sets
40kg hang power snatch feeling quite a bit easier, power is up Just need to get my weight back down and I will be getting up higher
Squats
Did these before the back squat of the same load Front Squat 35kgx3, 50kgx3, 60kg x3, 80kg x3
High bar squat bare feet 60kg x pause with 10 deep breaths, 60kg x10. Oly shoes - 60kg x5, 80kg x5, belt - 100kg x3, 110kg x2
12 days since I last squatted, and it felt better than 12 days ago. The time off has refreshed me. 115kg x 9 = e1RM back to 150kg. 9th rep was way easier than the 115kg x7 I did last session
Moving the first top set up to 125kg next time, want to keep the reps in the 6-8 range
This group in Oly shoes - alternating sets 2 mins rest
A1) SSB Good Morning onto toes 30kg x10, 50kg x10, 65kg x 10 @ RPE 8 (+2.5kg)
A2) SSB single leg calf raise - arm supported - 1 inch elevated 3 sec eccentric to neutral position, explode up - BW x 5, 30kg x5, 50kg x 5, 65kg x3 90kg x9 @ RPE 9 (+5kg)
A3) Wall tib raise - lower body at 40 degree angle - upper body off wall - in oly shoes - BW x5, x13 @ RPE9
A2) SSB single leg bent knee calf raise - arm supported - 1 inch elevated 3 sec eccentric to neutral position, explode up - BW x 5, 30kg x5, 50kg x 5, 65kg x3 90kg x9 @ RPE 9 (+5kg)
A4) RDL - to knee cap - facing down slope of garage, hook gripped - clean deadlifted off the floor - 60kg x10, 80kg x5 belt/straps - 90kg x12 @ RPE 6.5
that was extremely easy
B1) SSB Peterson step up - single arm supported - 4 inch step Oly shoes controlled eccentric - 60kg x10, 67.5kg x15 @ RPE 8 (+2.5kg)
B2) Nordic curl - GHR - knees on 2cm pad, 6 inch aerobic step + rolled yoga mat on hip. 3 tiny partial reps and 2 assisted rep to warmup BW slow eccentric x 7 unassisted +1 assisted
B3) lateral leg raise Iron Edge XXHeavy band, x10 with hold at top, each side
Jefferson curl 20kg x15
Rectus femoris release with 20kg barbell in seated position, each side
stretch
--- 12 hour fast - broke fast before BBall - a bit of pistachios, raw carrot/beetroot and a slice of cheese
2900+ calorie burn - according to Fitbit Charge 3, with HR monitor off, not including weights ate 3000
A few 30 sec calf raise ISOs just above neutral, AM and later in the day
knee over toes heel elevated split squat at 60 degrees - 40 secs x 4 single leg sissy squat, 50% ROM, partially supported by other leg x 40 secs x 2 Lateral leg raise 30 secs x 2 each side
high to low externally rotated band pull apart with hold x 15 + 20 sec hold band dislocates 2x20
--- 55 min walk/hike start of walk - backward walking up a 20-30 degree sloped path x 2.5 mins
middle of the walk - backward walking up a 30-35 degree sloped path x 2.5 mins
stretches
----- 16 hour fast 2577 calorie burn according to Fitbit Charge 3 - with heart rate monitor off ate 2700
BBall practice session at WLC outdoor courts - 60 mins
1) 15 mins dribble and ball control drills 2) movement efficiency drills - 2 sets each - single leg star drill, 2 legged side to side speed hops, 2 legged forward and back speed hops, 2 legged hop star drill (2 cycles each direction) 3) medium to high intensity moves, shots, layups, threes 4) Jumps at the 45 min mark, and dunks on 8 feet netball rim - 15 mins worth
left quad tendon felt much better, time off and knee over toes split squat ISOs
12 days since last session, so not that crisp, but got some decent jumps in, best so far at this bodyweight at least off a few steps. Touched bottom of 9'10" rim again, couldn't do that last session.
Courts were fairly quiet today, compared to Sundays, didn't expect that, so might come on Saturday from now on
Cooldown
Sit in bottom of narrow stance squat for 2 mins Wall Tib raise x 25 Knee over toes calf raise x 25 Inverted rows BW x12 Pushups BW x 15
stretch lower + upper
--- 12 hour fast - broke fast before BBall - a bit of pistachios, raw carrot/beetroot and a slice of cheese
2900 calorie burn - according to Fitbit Charge 3, with HR monitor off ate 2800+
Total loss so far - weight 20.25kg 44.6lbs Waist 10 inches BF% Tanita 10.8%
Averaged 2600+ calories this week, against a TDEE of 2580
----
Still a bit sore in my posterior chain and upper body resting up today and stressing a bit...
Damn AMD Ryzen 3800x CPU I got from Ebay didn't work on my new MSI X570 Tomahawk Motherboard! So I'm ordering in a CPU or two from Amazon for tommorow delivery, to test, and then if it's good send this CPU back to the guy for a refund. Hopefully it's the CPU and not my motherboard... sigh
A few 30 sec calf raise ISOs just above neutral, AM and later in the day
AM knee over toes heel elevated split squat at 60 degrees - 40 secs x 4
Midday single leg sissy squat, 50% ROM, partially supported by other leg x 40 secs x 5 Band Lateral leg raise 40 secs 3 each side - still works both sides at the same time
stretches
----- 18 hour fast 2200+ calorie burn according to Fitbit Charge 3 - with heart rate monitor off ate 2300+
bodyweight at home without shoes in winter clothing = 85.9kg
at home - Lower week 2
Peterson setups 6 inch x10, Patrick step up 6 inch x10 supported ATG split squat BW x10 + 20 sec hold at bottom on last rep Broom dislocates and overhead squat
alternating sets 2 mins rest in flat, minimal trail running shoes (Merrell Vapour trail 4)
Olys -
power snatch/clean complex x 20kg Power snatch + 3 slow overhead squats x 20kg
Powersnatch 30kg x 3 Power snatch + 3 Hang Power Snatch x 30kg Hang power snatch 35kg x3, 40kg x3 Power snatch 35kg x3, 40kg x3, 45kg x3, x2
1x power clean + 3 high hang power clean 35kg, 40kg, 45kg, 50kg
Squats
Did these before the back squat of the same load Front Squat 35kgx3, 50kgx3, 60kg x3, 80kg x3
High bar squat - belted - Iron Edge XXHeavy band around knees bare feet 60kg x pause with 10 deep breaths, 60kg x10. Oly shoes - 60kg x5, 80kg x5, x4, 90kg x3, 100kg x3, 110kg x2
4+ mins rest no band around knee - controlled down - 115kg, 253lbs x7 @ RPE 9.5 (+2 reps)
all sets, band around knee no belt - 105kg, 231lbs x7 @ RPE 9 paused - 105kg x7 @ RPE 9.5
Everything above 100kg felt heavy on my back, but not too bad for the legs. 115kg was much easier than last session
This group in Oly shoes - alternating sets 2 mins rest
A1) RDL - to knee cap - facing down slope of garage, hook gripped - clean deadlifted off the floor - 60kg x10, 80kg x10, 90kg x10 belt/straps - 100kg x10 @ RPE 7
A2) SSB single leg calf raise - arm supported - 1 inch elevated 3 sec eccentric to neutral position, explode up - BW x 5, 30kg x5, 50kg x 5, 70kg x3 85kg x10, x9 @ RPE 9 (+2.5kg)
A3) Wall tib raise - lower body at 40 degree angle - upper body off wall - in oly shoes - BW x5, x12, x11 @ RPE9
A4) SSB Good Morning onto toes 30kg x10, 50kg x10, 62.5kg x 10 @ RPE 8 (+2.5kg)
B1) SSB Peterson step up - single arm supported - 4 inch step Oly shoes controlled eccentric - 60kg x10, 65kg x15 @ RPE 8 (+5kg)
B2) Nordic curl - GHR - knees on 2cm pad, 6 inch aerobic step + rolled yoga mat on hip. 5 tiny partial reps and 1 assisted rep to warmup BW slow eccentric x 9 unassisted
B3) lateral leg raise Iron Edge XXHeavy band, alternating sides x5, x10, x10
B4) Eccentric single leg squat to bench left side 2x10, right 1x10
Incline bench reverse hyper - BW x 20 Jefferson curl 20kg x10
Rectus femoris release with 20kg barbell in seated position, each side stretch
--- trained fasted 2800+ calorie burn - according to Fitbit Charge 3, with HR monitor off, not including weights ate 2700
No inflammation in both heels, but right heel still aches a bit when cold - nice progress compared to last time. haven't been walking much, that might help as well...... Left quad tendon also much better. Tweaked right side of lower back though, quite sore when I got up, from a spin move yesterday
---- Waking mobility work
high to low externally rotated band pull apart with hold x 15 + 20 sec hold band dislocates 3x20
ISOs - tendon health
A few 1 min calf raise ISOs just above neutral
Single leg lateral wall drive x 30 secs x 2 single leg heel elevated split squat, knee well over toes x 1 min x 3
stretches
----- 18 hour fast 2200+ calorie burn according to Fitbit Charge 3 - with heart rate monitor off plan to eat 1800+
Bad sleep, but felt ok as I haven't done much lately
bodyweight at home without shoes = 86kg
BBall practice session at WLC outdoor courts - 60 mins
1) 15 mins dribble and ball control drills 2) movement efficiency drills - 2 sets each - single leg star drill, 2 legged side to side speed hops, 2 legged forward and back speed hops, 2 legged hop star drill (2 cycles each direction) 3) medium to high intensity moves, shots, layups, threes 4) Jumps at the 45 min mark, and dunks on 8 feet netball rim - 15 mins worth
Both my achilles/heel felt great, no twinges during the hops And I was able to run around on the balls of my feet the same.
Felt rusty and no hops today, down a few inches, man you lose it fast! Didn't go too hard
Cooldown
Sit in bottom of narrow stance squat for 2 mins
stretch lower + upper
--- 12 hour fast - broke fast before BBall - a bit of pistachios, raw carrot/beetroot and a slice of cheese
3700+ calorie burn - according to Fitbit Charge 3, with HR monitor off ate 3200
Pretty much everyday so far has been like above, not much sleep and lots of stress, so I have been taking it easy, and doing the ISO as per above and stretches
Really poor sleep and still fairly sore, plus stress, so took it easy
---- Waking mobility work
ISOs - tendon health
A few 30 sec calf raise ISOs just above neutral, AM and later in the day
Single leg heel elevated squat at 60 degrees, partially supported by other leg x 30 secs x 3 Single leg lateral wall drive x 30 secs x 2 single leg sissy squat, 50% ROM, partially supported by other leg x 30 secs x 3 single leg sissy squat, 50% ROM x 30 secs
stretches
----- 18 hour fast 2300+ calorie burn according to Fitbit Charge 3 - with heart rate monitor off ate 2300+
Ok session given this and recent stress. Sure smoked my quads and hamstrings without beating me up into a pulp
Resetting things up
Soft tissue work - skipped
bodyweight at home without shoes in winter clothing = 85.1kg
at home - Lower week 1
front and side planks x 30 secs each
Peterson setups 6 inch x10, Patrick step up 6 inch x10 supported ATG split squat BW x10 + 20 sec hold at bottom on last rep Broom dislocates and overhead squat
alternating sets 2 mins rest in flat, minimal trail running shoes (Merrell Vapour trail 4)
Olys -
power snatch complex x 20kg Power snatch + 12 overhead squats, deeper each rep x 20kg
Power snatch + 3 Hang Power Snatch x 30kg, 35kg, 40kg, 42.5kg Power snatch 47.5kg 2x2
1x power clean + 3 high hang power clean 47.5kg, 50kg high hang power clean 55kg x2
power clean 60kg x3
Squats
Did these before the back squat of the same load Front Squat 60kg x5, 80kg x5, 90kg x3
High bar squat - belted - Iron Edge XHeavy band around knees bare feet 60kg x pause with 10 deep breaths, 60kg x10. Oly shoes - 60kg x5, 80kg x5, 100kg x4, 110kg x3
4+ mins rest no band around knee - controlled down - 115kg, 253lbs x5 @ RPE 9
all sets, band around knee 105kg, 231lbs x5 @ RPE 8 paused - 105kg, 231lbs x5 @ RPE 9
resetting my squat form Max Aita style, staying as upright as I can, while keeping back angle on the way up, the same as on the way down. Keep the pressure on the quads.. I squat to improve leg strength so why let them off the hook and lean forward when it gets hard? I recently did 115kg x 12 using my old way, and half of that today, show you how much stronger my posterior chain is vs my quads.
Also used bands around the knee of most of my sets today
This group in Oly shoes - alternating sets 2 mins rest
A1) RDL - to knee cap - facing down slope of garage, hook gripped - clean deadlifted off the floor - 60kg x5, 80kg x5 belt/straps - 80kg x15 @ RPE 7
A2) SSB single leg calf raise - arm supported - 1 inch elevated 3 sec eccentric to neutral position, explode up - BW x 5, 30kg x5, 50kg x 5, 70kg x3 82.5kg x10, x10 @ RPE 9 (+2.5kg)
A3) Wall tib raise - lower body at 40 degree angle - upper body off wall - in oly shoes - BW x5, 3x10 @ RPE9
B1) SSB Peterson step up - single arm supported - 4 inch step Oly shoes controlled eccentric - 60kg x10, x15 @ RPE 8
B2) SSB Good Morning onto toes 50kg x5, 60kg x 10 @ RPE 8
Nordic curl - GHR - knees on 2cm pad, 6 inch aerobic step + rolled yoga mat on hip. 5 tiny partial reps and 1 assisted rep to warmup BW slow eccentric x 3 unassisted + 4 assisted
Form is now in between a GHR machine and Nordic curl, so a bit easier at the bottom when the front of thigh contacts the step and yoga mat. But still quite hard!
lying lateral leg raise Iron Edge XHeavy band, 3 count hold at top x 15
Jefferson curl 20kg x10
Rectus femoris release with 20kg barbell in seated position, each side stretch
--- 12 hour fast - broke fast before BBall - a bit of raw carrot/beetroot and a slice of cheese 2900 calorie burn - according to Fitbit Charge 3, with HR monitor off, not including weights ate 3000+
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