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Messages - CoolColJ

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1741
Progress Journals & Experimental Routines / Re: Reboot - get lean, get hops
« on: December 01, 2019, 12:32:06 am »
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


stretch

---

18 hour fast
3300 calorie burn

ate 2200

1742
Progress Journals & Experimental Routines / Re: Reboot - get lean, get hops
« on: November 30, 2019, 11:44:32 pm »
Time to update this log... had no power for 6 days, due to freak thunderstorm wind blowing over trees!


1743
Progress Journals & Experimental Routines / Re: Reboot - get lean, get hops
« on: November 25, 2019, 05:14:26 am »
Monday 25th November 2019

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

----

more shoulder and thoracic mobility work
lat/pec stretches etc

----

65 min walk/hike

mid way through walk
backward walking up a 20-30 degree sloped path x 2+ mins

stretches

---

18 hour fast
2700+ calorie burn

ate 1900 calories

1744
Progress Journals & Experimental Routines / Re: Reboot - get lean, get hops
« on: November 24, 2019, 11:16:04 pm »
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.

1745
Progress Journals & Experimental Routines / Re: Reboot - get lean, get hops
« on: November 24, 2019, 07:34:17 am »
Sunday 24th November 2019

soft tissue work and release session at home

Banded ankle work at home

bodyweight without shoes -  86.3 kg

fasted

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 :)


===

3800 calorie burn for today, not including weights

ate 2200 calories

1746
Progress Journals & Experimental Routines / Re: Reboot - get lean, get hops
« on: November 23, 2019, 06:40:58 pm »
Sunday 24th November 2019

Week 14
Height - 5'8.5"
weighed - 85.9kg (-1 ) 189.3lbs
waist - 35 1/8 inches (-5/8)
hip = 40 3/8 (-3/8)
upper thigh = 25 5/8 (-1/8)

Tanita scale bodyfat% = 22.2 (-1%)

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 .....   :huh:
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 :/


1747
Progress Journals & Experimental Routines / Re: Reboot - get lean, get hops
« on: November 23, 2019, 06:49:49 am »
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....


1748
Progress Journals & Experimental Routines / Re: Reboot - get lean, get hops
« on: November 23, 2019, 03:56:55 am »
Saturday 23rd November 2019

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

stretches
---

21 hour fast
2700 calorie burn

plan to eat 1300 calories

1749
recommend you guys download and read this - some good studies here that are relevant to most of us

https://s3-us-west-2.amazonaws.com/strengtheory/MASS/Best+Of+Issue/MASS+Best+Of+2019.pdf?__s=xxxxxxx,qucxsmqo9jac6gigj9xw

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.... :ninja:
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%)

1750
Progress Journals & Experimental Routines / Re: Reboot - get lean, get hops
« on: November 22, 2019, 03:03:01 am »
Friday 22nd November 2019

Hips quite a bit sore, and right ankle off course, but not enough that I can't practise

fasted
bodyweight without shoes - 86.2kg

soft tissue work at home - mostly upper body

BBall practice session - 60 mins

dribble, shooting practice,  and intense dribble and moves.
A few one legged jumps off left leg

Bum right ankle meant I couldn't go too hard, but I was able to still go fairly hard, just couldn't run much.
And did jumps off left leg only :)

Tried out my BlackNet device... takes a bit of effort to get it up on the rim, but it worked well, and adds a good jump target


stretch

--

35 min walk with rests
mid walk - 1x 100m backwards walk up 20-30 degree sloped paths @ 2 mins

cut walk short as thunderstorm hit

---

20 hour fast
lost my Fitbit One, so no calorie burn total.....  :'(
Just have to base it on past weeks - should be around 3400-3700

ate 2000 calories

1751
Pics, Videos, & Links / Re: beautiful squats
« on: November 22, 2019, 02:45:34 am »
Chinese 15.y.o kid squatting 200kg x2 , 3.2x bw..... he squats just twice a week  :ibsquatting:

<a href="http://www.youtube.com/watch?v=Xb0hrKGy8tM" target="_blank">http://www.youtube.com/watch?v=Xb0hrKGy8tM</a>

1752
Progress Journals & Experimental Routines / Re: Reboot - get lean, get hops
« on: November 21, 2019, 06:55:01 pm »
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


1753
Progress Journals & Experimental Routines / Re: Reboot - get lean, get hops
« on: November 21, 2019, 03:17:16 am »
Thursday 21st November 2019

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

plan to eat 1200-1400 calories

1754
Pics, Videos, & Links / Re: beast
« on: November 20, 2019, 07:55:04 pm »
140kg hip power snatch by thrower - at 2.75m/s
I reckon he must have a pretty good vertical at 320lbs :)




1755
Progress Journals & Experimental Routines / Re: Reboot - get lean, get hops
« on: November 20, 2019, 08:41:51 am »
Wednesday 20th November 2019

soft tissue work and release session at home

Banded ankle work at home

bodyweight without shoes -  87 kg

fasted

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

<a href="http://www.youtube.com/watch?v=_ra0cg_aBj0" target="_blank">http://www.youtube.com/watch?v=_ra0cg_aBj0</a>

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

-----

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  :trollface:

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.

===

3400 calorie burn for today, not including weights

ate 2200 calories

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