So I'm going to dial down the walking/calorie burn and start eating more to reduce deficit to the 1100 calorie mark or so To reduce the weight drop to about 1kg per week as I'm not actually losing anymore fat when I have larger deficits
Better for recovery, training gains and keep me fresher - gain more muscle!
Tuesday 26th November 2019
fasted
BBall practice session - 78 mins
dribble, shooting practice, and intense dribble and moves. A few jumps at the end
Less sore than usual, not much of a drained feeling - mostly in my lower back and shoulders. Mid right back still cranky... Right frontal foot still has the pin and needles feeling
fasted
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more shoulder and thoracic mobility work lat/pec stretches etc
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65 min walk/hike
mid way through walk backward walking up a 20-30 degree sloped path x 2+ mins
From reading a bit, the pins and needles feeling in my right frontal foot is due to nerve compression - tarsal tunnel syndrome The recent ankle swelling around the joint may have compressed the nerve there Hopefully it goes away when the swelling subsides....
Quote
Tarsal tunnel syndrome is a compression, or squeezing, on the posterior tibial nerve that produces symptoms anywhere along the path of the nerve running from the inside of the ankle into the foot.
Tarsal tunnel syndrome is similar to carpal tunnel syndrome, which occurs in the wrist. Both disorders arise from the compression of a nerve in a confined space.
BBall practice session - 65 mins dribble, shooting practice, intense moves and layups lots of max effort approach jumps after 40 mins
Went to a different outdoor court and made use of my Blacknet Measured the rim, and could only touch 9'4" or so today. Oh well got lots of jump practice in, dialing how to get max height of the day fairly consistently without much drop off
Resistance at the outdoor courts
banded elbow wall walk x 40 secs
+ = 30secs rest Dips - forward leaning - on corner of fence - BW x 7 @RPE 8 +3+3
alternating sets - 1.5 mins rest pushups - feet elevated 20 inches - 6 inch hand width - BW x10 @RPE 7 +4+4 inverted row on playground railing - undergrip - BW x15 @REP 8 +4+4+4
different and more slippery railing made dips harder rail for inverted rows was higher than the other court so easier.
--- back at home
facing down garage slope, in oly shoes
supported ATG split squat BW x10
rotating sets between the squats front squat first rep paused - 40kg x3 , 60kg x3, 65kg x3
High bar squat all paused - 40kg x2 hold at bottom for 10 deep breaths each rep, 60kg x5, 80kg x2 ( second rep regular) normal reps - 100kg x 1, 110kg x1
80% of e1RM - 3 mins rests - explosive - 100kg 2x3 5 mins rest - AMRAP 100kg x 5 @ RPE 9
Was looking to hit 7-8 reps on AMRAP set, but all squats felt much harder today.. I think I fatigued myself by jumping too much today. Form was good though, getting better each session from all the stretching and thoracic work
Kettbell swing onto toes 24kg x10 clean grip deadlift + RDL combo - deadlift, lowered to knee, RDL back up, then lowered under control RDL style back to floor 90kg x 6 combos - 3 reps normal, 3 reps hooked grip Good morning onto toes 50kg x10 front squat support 100kg x 30 secs
Rotating between each exercise - 1+ mins rest + = 30secs rest single leg kneeling deadlift 24kg x 12 single leg calf raise - +12kg x10@RPE 8 +4+4+4 Wall tib raise - body at 45 degree angle - BW x15 @RPE 8 +4+4+4 Standing single leg raise - lightest band I have - (straight legs x15 + bent leg x 10 ) Peterson step ups - barbell - 5 inch +20kg 2x25 high angle single arm row, elbow out 24kg kettlebell - x12@RPE 8 +4+4+4 face pull into external rotated overhead press - lightest band I have - 2x12
leg lowering ab move - lower back pressed into floor - controlled - BW x8 One arm loaded carries 24kg kettlebell x 65 secs walk around front yards, each side
released upper traps on loaded bar
stretch
----- Used 2 stacked 20kg bumperplates for my stepups and calf raises - nice and grippy Killer burn on the 25 rep stepups!
Cut session time down to 2.25 hours, so that's a bit better, but need a bit more reduction
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3800 calorie burn for today, not including weights
Total loss so far - weight 17.4kg 38lbs Waist 7.75 inches BF% Tanita 10.1%
Ate a bit more this week, so lost less, but still managed to just sneak in into 85kg and under 190lbs Will get some progress pics done next week
My mother saw me this morning and said I look really skinny... and she sees me all the time, so she only just noticed ..... LOL but I'm still at least 15kg heavier than my weight in my early 20s with some weight training - could close grip bench 100kg for a set of over 6+ reps, 4 sec up, 6 sec down HIT style reps and pullup with a 80lb dumbbell for 6+ slow reps as well - so I had some muscle on me back then
--
Feel decent, and my right foot/ankle feels much better, but still achey and that weird puffy pin and needles feeling on the front part of my foot... At least the ankle ROM is almost back to normal
Right side of my lower/mid back still achey - between the erector and oblique. Pulled it while doing front squats, still hasn't healed :/
Hmm I think my right ankle pain is not actually a sprain but a gout...
The ankle is still a bit puffy, but it feels a lot better now at night, a sparin wouldn't change that dramaticly. But the bottom of the foot is now slightly puffy with a pin and needles feeling....
Right ankle feels a bit worse from BBall yesterday - quite stiff and inflamed :/
Did a ton of thoracic mobility work and strengthening, for front of neck as well, while also stretching the lats and pecs. Plus my daily shoulder dislocate stretch for the pwcs.
fasted ----
60 min walk/hike
mid way through walk backward walking up a 20-30 degree sloped path x 2+ mins
training to failure really zaps the vertical jump for quite a while
Quote
Leave the Gym with a Little Left in the TankStudy Reviewed: Time Course of Recovery From Resistance Exercise With Different Set Configurations. Pareja-Blanco et al. (2018)BY MICHAEL C. ZOURDOSWe’ve written about failure training a few times, but this study was a monster. It compared 10 different conditions and the time course of recovery with five conditions to failure and five conditions ranging between a 5-8RPE. So how close to failure should you train?
1. This paper examined the time course of recovery between training to failure and leaving some reps in the tank across different repetition ranges.2. In general, training to failure elongated recovery time versus non-failure training, with higher rep sessions to failure being particularly fatiguing.3. When putting this study into context, it provides evidence that it may be wise to avoid failure training, at least in some sessions, to meet weekly volume and frequency recommendations
Quote
Power Training or Speed Work for Some, But Not All? Study Reviewed: Increased Rate of Force Development During Periodized Maximum Strength and Power Training is Highly Individual. Peltonen et al. (2018) B Y M I C H A E L C . Z O U R D O S MASS has already covered individualization, but new information is emerging. In this study, rate of force development was maximized by some people through heavy training and by others through explosive training – but why? And what impact does that have for strength and hypertrophy?
1. This study examined how some people respond better to power-type training and some respond better to more traditional strength-type training. 2. To examine the responses to each type of training, 14 males trained for 10 weeks with strength-type training and then for 10 weeks with power-type training. 3. Six people improved rate of force development only in the strength block, while four people improved rate of force development only in the power block. Four people – “non-responders” – did not improve rate of force development at all. Importantly, all responders increased hypertrophy and strength to the same degree despite not improving rate of force development
1. Some people improve rate of force development better through typical strength training, while others improve it better through power-type training. Further, some (non-responders) don’t improve rate of force development at all. 2. Non-responders also struggle to improve hypertrophy, but in the short term, strength is not affected. 3. Those who are “maximum-strength responders” may not need to include power or speed training; however, those who are power responders should likely include power or speed training to maximize rate of force development, which can improve neural efficiency and, subsequently, 1RM
This bit of this second study makes you think that muscle mass is the key.... So strength gains via neural adaption don't apply to RFD
Quote
Non-responders did not experience any significant change in muscle cross-sec- tional area despite training for 20 weeks; however, non-responders had similar strength gains to both responder groups.
Cross-sectional area measurements showed hypertrophy (+12%) across all responders with no difference (p>0.05) between strength or power responders; however, non-responders did not expe- rience any hypertrophy (p>0.05). De- spite greater hypertrophy in respond- ers, strength increased similarly in all groups (maximum strength responders: +12.38%, power responders: +15.17%, non-responders: +16.11%)
first time I've had it, so I suspect I overstretched something in there. Might be when I was stretching my my tib too hard when sitting on my feet stretch - that right ankle doesn't have the same ROM as the healthy left one. Funny how I didn't feel anything all the way up to bed time...
Anyway it feels a bit better today, but still inflamed. At least the ROM is better
Don't know WTH happened to my right ankle while I was sleeping, but the whole joint is inflamed and stiff like I had sprained it! Maybe I overstretched something in there yesterday - the wall tib raise, ATG split squat and my squat ankle mobility drill do stress the ROM hard The walk helped, but hopefully it feels good enough to BBall tomorrow - got my Blacknet device, and so keen to try it out...
The usual amount aches post workout day, but much less in my hammie adductor area. Not particularly drained either.
dry fasted
----
65 min walk/hike
mid way through walk backward walking up a 20-30 degree sloped path x 2+ mins
stretches
---
16 hours dry fasted, before drinking and then 4 more hrrus of fasting 2600+ calorie burn
BBall practice session - 64 mins dribble, shooting practice, intense moves and layups various jumps throughout
School kids had the courts for PE, so I mostly did dribbling drills and moves against my portable foldup chair. Then jumps, and not much energy left after for some shooting when they left. Jumps about the same as my current bests
Resistance at the outdoor courts
banded elbow wall walk x 40 secs
+ = 30secs rest Dips - forward leaning - on corner of fence - BW x 8 @RPE 8 + 4
alternating sets - 1.5 mins rest pushups - feet elevated 24 inches - 6 inch hand width - BW x8 @RPE 6 +4 inverted row on stair railing - undergrip - BW x8 @REP 8, 3x5
--- back at home
facing down garage slope, in oly shoes
10kg bumper plate ATG goblet squat mobility drill
rotating sets between the squats front squat first rep paused - 40kg x3 , 60kg x3, 70kg x3
High bar squat all paused - 40kg x2 hold at bottom for 10 deep breaths each rep, 60kg x5, 80kg x2 ( second rep regular) normal reps - 100kg x 1, 105kg x1
75% of e1RM - 3 mins rests - explosive - 90kg 3x4 5 mins rest - AMRAP 90kg x 10 @ RPE 9.5
Squats felt so much better today - thanks to all the mobility work and stretching on my pecs, lats, thoracic spine and ankles. Form looked better as well.
Could probably 90kg x 11 on that AMRAP set when fresh as the 10th rep went up quite fast, but I want to avoid grinders Big jump from the 90kg x7 I did last time! So e1RM is about 125kg now, 275lbs
Kettbell swing onto toes 24kg x12 clean grip deadlift + RDL combo - deadlift, lowered to knee, RDL back up, then lowered under control RDL style back to floor 92.5kg x 6 combos - 3 reps normal, 3 reps hooked grip Good morning onto toes 42.5kg x10 front squat support 100kg x 40 secs
Rotating between each exercise - 1-2 mins rest + = 30secs rest single leg kneeling deadlift 16kg x 12 single leg calf raise - +12kg x8@RPE 7 +4+4 Wall tib raise - body at 45 degree angle - to failure BW x17, x15 Standing single leg raise - lightest band I have - (straight legs x12 + bent leg x 8 ) + 3/3 +3/3 Peterson stepups - 5 inch +18kg 2x20 high angle single arm row, elbow out 24kg kettlebell - x8@RPE 7 +4+4+4 face pull into overhead press - lightest band I have - 2x12
leg lowering ab move - lower back pressed into floor - controlled - BW x8 One arm loaded carries 24kg kettlebell x 65 secs walk around front yards, each side ATG splitsquat BWx10
released upper traps and triceps on loaded bar
stretch
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This workout took almost 3 hours, not including the upper body stuff a tthe courts! Need a few tweaks me thinks.... but nice for calorie burning
As you can see I'm using a new training model - anything above 65% will recruit all the largest and fastest muscle units from rep 1 if you move it fast, and once bar speed slows, they would have fatigued and dropped out. And then till failure, only the slower, smaller and more fatigue resistant MU are being used. So stopping the sets when speed slows focuses on the biggest and fastest MU, and it allows you to stay fresh, keep good form, and do way more volume. I'm still doing the AMRAP set on squats for noe since my 1RM is changing so quickly that I need to know where it is Even my Myorep sets use a form of this model.
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3400 calorie burn for today, not including weights
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