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Messages - CoolColJ

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1
Sunday 19th September 2021

Quads, hamstrings, glutes, erectors and calves still fairly sore, while biceps which I hit yesterday close to failure, aren't even sore...
Going to keep my Good mornings and SLDL at constant weight for a while till my body adapts to them being done 3 times a week.



bodyweight - without shoes = 85kg

BBall practise + jumps @ WLC Outdoor courts - 50 mins

1) 15 mins dribble and ball control drills
2) 15 or so 90% effort jumps/dunks against 8 feet netball rim
3) 3 series of low intensity 30 pogo jumps, prime times, march skips, lateral skips with arm swing, backwards walking, and snake sliding foot dance move practise
4) very slow jogging till half court x 3

Another busy day, so only dribbling and jumping. Going to have to find another court as the COVID lockdown situation makes things super crowded!

2 legged jumps felt good. Single leg jump pain down from last week, but yeah I really should stop jumping for another month or so till my tendons are further progressed...
Landings felt so much stronger and stable. Locking up instantly. I think it's due to the slow eccentric squats
Calves and feet strong, and feeling light on my feet.
Lower back held up well, unlike last week, so maybe the Good Mornings and SLDL helped here.

Despite being pretty sore, and fatigued, I still jumped a little better than last week. Maybe an inch higher across the board.
Hit a standing windmill dunk on 8 feet netball rim... now I just gotta jump 24 inches higher to do it on 10 feet :)

---
stretch




6 hours later

Wall sit at 60 degree knee angle - 2 legs 2x 45 secs
single leg 45 secs x 3

2
Progress Journals & Experimental Routines / Re: Reboot - get lean, get hops
« on: September 18, 2021, 10:46:19 pm »
Sunday 19th September 2021

Fatloss cycle 3 - Week 7

Height - 5'8.5"
weighed - 84.1kg (-0.6kg), 185.4lbs

waist = 34 7/8 inches (-3/8)
chest = 41 inches
hip =  40 5/8 inches
upper thigh = 26 inches (+1/8)
Right calf = 15 7/8
Neck = 15 5/8 (+1/8)
Wrist = 6.5

Tanita scale bodyfat% = 22.2% (-0.2)

Total loss so far - weight 3.4kg Waist  2 5/8 inches Tanita BF% 1.7%

Like clockwork, fat loss.
Also gained size on my legs and hips. If I can get my legs to be 26.5 at a 33.5 inch waist, then I should be back to my previous strength levels.
And my upper body looks noticeably bigger all round, which explains my recent strength gains :)
Especially my traps and shoulders.

3
Progress Journals & Experimental Routines / Re: Reboot - get lean, get hops
« on: September 18, 2021, 09:59:14 am »
Saturday 18th September 2021

Pretty sore quads and glutes. And aches all over.
Feeling tired with a mild drained feeling.
Took it easy today, to freshen up for BBall tommorrow

----
Morning mobility work and upper body stretches


Tendon health+rehab -  fasted
10G beef gelatin + 1g vitamin C one hour before session

general mobility drills

Walk - easy, 30 mins

---

Spanish squat ISO - at 60 degree knee angle - 2x45secs


rotating sets - 1 mins rest

A) Leg Extension ISO - using strap from bench - @80% effort - 60 degrees 3x30secs

B) Dumbbell curl - 10lbs x10, 17.5lbs x8, 27.5lbs x13 @ RPE 9 (+1 rep )
27.5lbs x11, x10 (+2, +4 reps)

forgot about these yesterday so squeezed it in here, felt heavier/harder than expected

4
Progress Journals & Experimental Routines / Re: Reboot - get lean, get hops
« on: September 17, 2021, 09:56:28 am »
Friday 17th September 2021

A little achey all over, but soreness is less than yesterday.
Right achilles insertion feels a little worse. I think it might be due to the bent knee calf raises as the ROM is greater on those.

5th day of squats in a row, will take it easy tomorrow and rest up a bit for BBall on Sunday
I can't be too tired as I'm still making strength gains across the board, that are so much larger than at anytime I have trained in the past, even in my late teen/early 20s!
And that's on a calorie deficit as well... I don't even know which of the variables is causing such a big gain in strength... possible a case of "all the above"

Feels like Smolov type gains  :ninja:

----
Morning mobility work and upper body stretches


Tendon health+rehab -  fasted
10G beef gelatin + 1g vitamin C one hour before session

general mobility drills
side leg raises x 20 each leg

prone cuban press into behind the neck press combo broom x 10
broom handle behind the neck press, pushing backwards into shoulder dislocate stretch position x20 + stretch and then each lat by leaning to each side for 10-20 secs each till 1min

Band pull aparts - high to low, Diagonals, palms facing down-  Rogue light band x10 each axis
High to low, palms facing up - Jumpstretch light band x 20
split squat ISO, rear leg straight, at 90 degrees - x 1 min - 30 secs actively pulling legs inwards, 30 secs pushing legs outwards
Side plank with leg abduction - against wall at 45 degrees - x 30secs each side
Wall tib raise - x20
Spanish squat ISO - at 60 degree knee angle - 2x30secs


rotating sets - 1 mins rest

A1) Leg Extension ISO - using strap from bench - @80% effort - 60 degrees 3x30secs
A2) SSB Front step down - 6 inch step, in oly shoes - 35kg x 20 
A3) single leg squat - single arm supported to 17 inch bench, in oly shoes - 5kg x 20

step down - feels too easy still, will go up to 40kg
single leg squats upped to a 5kg plate, still not that hard, so will use 10kg next time.

B) SSB single leg calf raise - no elevation, held at top/max contraction - BW x20, 37.5kg x20, 30 sec ISO x 55kg x 3 sets
C) SSB single leg, bent knee soleus calf raise - arm supported - no elevation, in oly shoes -  BW x20, 37.5kg x20

+2.5kg on the 20 rep set, not too hard, so 40kg looks to be the go next week.



KettleBell swing - 25lbs x5, 30lbs 3x10

SSB Good morning - 30kg x5, 50kg x20 (+5kg)
Bench Dip scap shrug x 20
Pull up - feet supported x 20
Push up - BW x 20
High angle row - 40kg x20 (+5kg)
dips - feet assisted - BW x20
Dumbbell press - palms facing, elbow in line with ears - 20lbs x20
Dumbbell curl - 17.5lbs x20
Stiff legged deadlift -  40kg x5, straps 65kg x20

Good mornings still not that hard with an extra 5kg
Same for high angle rows.

High bar squat - oly shoes - 6 sec down, controlled up  - BW x 5, 20kg x5, 50kg x 5, 70kg x5
6 sec down on first rep, 3 secs for the rest - 100kg x1, 100kg x10 @ RPE 9

Will use 100kg again next session, and see if it feel easier before I jump to 105kg

Ivanko super gripper - 64lbs x6, 
right hand 72lbs x10, 92lbs x20 (+5 reps), 101lbs x11, x10 @ RPE 7
left hand 72lbs x20, 92lbs x20 (+5 reps!), 101lbs x11, x10 @ RPE 9

Absolutely demolished last weeks numbers on the left hand!!!
Hard to believe 2 weeks ago 13 reps was pretty tough :o

A) Jefferson curl - hold at bottom of each rep - 20kg barbell x 10, 25kg x10 + 40 sec hold on last set @ RPE 6
B1) Elbows out row + external rotation + 50% ROM press - chest supported at 45 degrees  - 5lbs x10, 7.5lbs x8 @ RPE 8
B2) Scaption - hold at top - 5kg plates x 10, 15lb dumbbell 2x12 @ RPE 8

reverse hypers, on incline bench - BW x 20

stretch
pullover thoracic spine stretch with 15lb dumbbell x 80 secs

6 hours later

Wall sit at 60 degree knee angle - 2 legs x 45 secs
single leg 45 secs x 3

5
Progress Journals & Experimental Routines / Re: Reboot - get lean, get hops
« on: September 16, 2021, 12:10:35 pm »
Thursday 16th September 2021

Woke up sore all over and a mild drained feeling, but by the afternoon the drained feeling was gone.
Body is recovering very fast right now! Unexpected at age 50, but it shows how adaptable the body is, if you ease yourself into it and push through the early discomforts.
Hopefully my tendons agree with this as well... but I started the beef gelatin (collagen) + vitamin C combo pre workout today, which should help.
Also gives me a bit of extra protein :)

Right achilles insertion still heading in the right direction, morning waking, walking pain slowly decreasing.
Feels like where my left one was a few weeks back, which has now fully healed 3 days after I revamped my rehab protocol to hold the calf raise ISOs at the top

My rapid strength gains continue to blow my mind with the new set up... I think this really means I'm actually gaining a fair bit of muscle, although my bodyweight is dropping each day.
I could be recomping.

----
Morning mobility work and upper body stretches

Pre workout -  Soft tissue work on feet,  whole lower body, posterior shoulder, traps and front delts - front delts still so painful after 2+ weeks of work!!
Lying TFL and hip flexor stretch



Tendon health - rehab - fasted
10G beef gelatin + 1g vitamin C one hour before session

general mobility drills
side leg raises x 20 each leg

prone cuban press into behind the neck press combo broom x 20
broom handle behind the neck press, pushing backwards into shoulder dislocate stretch position x20 + stretch and then each lat by leaning to each side for 10-20 secs each till 1min

split squat ISO, rear leg straight, at 90 degrees - x 1 min - 30 secs actively pulling legs inwards, 30 secs pushing legs outwards
Side plank with leg abduction - against wall at 45 degrees - x 30secs each side
Wall tib raise - x20
Spanish squat ISO - at 60 degree knee angle - 2x30secs


rotating sets - 1 mins rest

A1) Leg Extension ISO - using strap from bench - @80% effort - 60 degrees x30secs
A2) SSB Front step down - 6 inch step, in oly shoes -single arm supported - 30kg x 20
still too easy, will use 35kg next time.

A3) High bar squat - oly shoes - 6 sec down, 3 sec up  - BW x 5, 50kg x5, 70kg x5,
6 sec down, 2 sec up - 90kg x5 @ RPE 8
3 sec down, controlled up - 95kg x10  @ RPE 8

90kg felt easier than it did last night, so I went up to 95kg on the next set and it was OK. Guess I'll use 100kg next time
I think my 1RM has to be around 140-150kg right now, since with these rep counts I have to be using under 70% which is normally 10 rep max weight.
10 with a slow tempo is probably like 13-14 with normal rep speed.

B) SSB single leg, bent knee soleus calf raise - arm supported - no elevation, in oly shoes -  controlled up, hold at top, 3 sec down - BW x20, 35kg x 20, 50kg x10
70kg 2x8 @ RPE 9  (+5kg, -2 reps)

20 rep set feeling easier, so will inrease next time.

C) SSB single leg calf raise - arm supported - no elevation, in oly shoes -  controlled up, hold at top, 3 sec down - BW x20, 35kg x 20, 50kg x10
70kg 2x8 @ RPE 9  (+5kg, -2 reps)

------

A) High angle rows - 20kg x12, 40kg x8, 62.5kg x14 (+3 reps!)
65kg 2x12  (+2.5kg, +1 rep) @ RPE 8

Unbelievable gains! I guess once I reach bodyweight on these, pull ups and front lever holds will be a breeze :)
Will use 67.5kg next week

B1) Deficit Pushup - hands on Powerblock dumbbell handles - on floor x 8, feet elevated 20 inches 2x14  @ RPE 8  (+2 reps)
felt so much easier than last session, where I only got sets of 10. Going to need to start loading these

B2) Dip - BW x12 @ RPE 8  (+2 reps)

C) SSB split squat - oly shoes, single arm supported - 1 min rest between sides - 3 sec down and up
BW x5, 30kg x5, 45kg x12 @ RPE 7

2/10 upper patella tendon pain for first few reps. Fairly easy, will go up to 50kg next time.

D1) Glute bridge, slider leg curl - BW x6 eccentrics + 3 reps
15lb dumbbell on hip -  2x10 @ RPE 8 (+4lbs, +2 reps)
single leg, 4 sec eccentrics - 2x7 @ RPE 8 (+1 rep)

D2) Monster band lateral lunge/walk - 2 reps each side alternating - IronEdge XHeavy band x 20, Xheavy + light band x 20, Xheavy + medium band x16 @ RPE 7

-----

stretch



6 hours later

Wall sit at 70-80 degree knee angle - 2 legs 45 secs x2


6
Progress Journals & Experimental Routines / Re: Reboot - get lean, get hops
« on: September 15, 2021, 11:51:01 am »
Wednesday 15th September 2021

Felt a little tired upon waking, but ok later in the day
sore quads and glutes, and overall achey feeling

----
Morning mobility work and upper body stretches


Tendon health+rehab -  fasted

general mobility drills
side leg raises x 20 each leg

prone cuban press into behind the neck press combo broom x 20
broom handle behind the neck press, pushing backwards into shoulder dislocate stretch position x20 + stretch and then each lat by leaning to each side for 10-20 secs each till 1min

Band pull aparts - high to low, Diagonals, palms facing down-  Rogue light band x10 each axis
High to low, palms facing up - Jumpstretch light band x 20
split squat ISO, rear leg straight, at 90 degrees - x 1 min - 30 secs actively pulling legs inwards, 30 secs pushing legs outwards
Side plank with leg abduction - against wall at 45 degrees - x 30secs each side
Wall tib raise - x20
Spanish squat ISO - at 60 degree knee angle - 2x30secs


rotating sets - 1 mins rest

A1) Leg Extension ISO - using strap from bench - @80% effort - 60 degrees 2x30secs
A2) Front step down - 6 inch step, in oly shoes - 20kg weight vest x 20
A3) single leg squat - single arm supported to 17 inch bench, in oly shoes - BW x 20

step down still not that hard, so will use my 30kg SSB bar.
single leg squats feeling easier, more due to having less burn on the last few reps, so will start to load it.
Still have 2/10 upper patella tendon pain for the first few reps.

B) SSB single leg calf raise - no elevation, held at top/max contraction - BW x20, 35kg x20, 30 sec ISO x 55kg x 3 sets

C) SSB single leg, bent knee soleus calf raise - arm supported - no elevation, in oly shoes -  BW x20, 35kg x20

D) Side plank with leg abduction - against 20 inch bench - x 30secs each side

E) Seated hip push against strap around lower thighs/upper shins @80% effort -
Seated x 30 secs
Seated, torso at 45 degrees  x 30secs
Standing x 30 secs



SSB Good morning - 30kg x5, 45kg x20 (+5kg)
Pull up - scap shrugs x20
Pull up - feet supported x 20
Dip scap shrug x 20
Push up - BW x 20
High angle row - 32.5kg x20 (+2.5kg)
dips - feet assisted - BW x20
Dumbbell press - palms facing, elbow in line with ears - 20lbs x20 (+2.5lbs)
Dumbbell curl - 17.5lbs x20 (+2.5lbs)
Stiff legged deadlift -  40kg x5, straps 65kg x20 (+5kg)
Ivanko Supergripper - left hand - 70lbs x8, x20. right hand 70lbs x8
Elbows out row + external rotation + press - chest supported at 45 degrees  - 2.5lbs x20

Misloaded good mornings an extra 2.5kg, still wasn't that hard....
Stiff legged deadlift wasn't hard, but also not easy with the extra 5kg, so will stay here. Hamstrings sure felt it post workout
Press still not hard after 2.5lbs added, but will see how it feels next time.
Same for Supergripper, so will go up to 77lbs next time. And high angle rows, still easy after the +2.5kg

High bar squat - oly shoes - 6 sec down, controlled up  - BW x 5, 20kg x5, 50kg x 5, 70kg x5
6 sec down on first rep, 3 secs for the rest - 90kg x1, 90kg x10 @ RPE 8

had to work a bit harder on the way up, right off the bottom, with 90kg. Knee tendons still feel fine, the slow tempo helps.

Jefferson curl - 20kg x10 + 40 sec hold at bottom
reverse hypers, on incline bench - BW x 20

stretch
pullover thoracic spine stretch with 2.5kg plate x 70 secs

7
Progress Journals & Experimental Routines / Re: Reboot - get lean, get hops
« on: September 15, 2021, 01:50:56 am »

These numbers are cool to see. What were your jumps like when you were younger? Its gonna be so great finally getting back athleticism after such a long time rehabbing. What training do you think you will see the most jump improvements from for you personally? Any particular injury risks you are worried about?

My highest in recent years has been 34 inches or so off a few steps - RL plant jump. 2 knuckles over 10 feet. I weighed around 85kg and could squat high bar 285lbs x 6 or so.
I was 38 years old then

<a href="http://www.youtube.com/watch?v=gYzCh2gYTYw" target="_blank">http://www.youtube.com/watch?v=gYzCh2gYTYw</a>

Back in my early 20s I wasn't into BBall, but I think I would have jumped my highest as I had a 28 inch waist at one point, pretty lean, weighed 68kg, quick and agile, could half squat 100kg for slow tempo reps for a set of 10. This was during my Bodybuilding HIT based training phase, but I stopped training not long after and just played video games for a few decades....

My natural single leg jump back in high school a few years before this was 3 inches under the rim, so 29 inches, at 70+kg bodyweight

In my 30s when I started playing BBall a lot, I could get within an inch off the rim off a small casual step, 31 inches, just from lots of jumping and BBall. I had pretty big legs back then just from all the jumping.
And I was around 85-90kg during those years.

At my strongest, where I could low bar squat 405lbs for 2 reps, I could jump about 32 inches, but I was at my fattest at 204lbs 92kg... and probably carrying a fair bit of fatigue at that time

<a href="http://www.youtube.com/watch?v=Z85e_FAAZMA" target="_blank">http://www.youtube.com/watch?v=Z85e_FAAZMA</a>
<a href="http://www.youtube.com/watch?v=WPd-4KV4f-k" target="_blank">http://www.youtube.com/watch?v=WPd-4KV4f-k</a>


---

I have never been able to put it all together - where I was lean and strong, healthy and jumping well.
It's either I was too fat/heavy and strong, and a bit fatigued from strength work or lean, weak or injured :/
I've learned a lot over the years, so hopefully I can do it now!

As for getting my highest jump, mostly strength work for me I think. I'm naturally a fast person in terms of neural speed, quickness, agility etc. Decent at dancing
I don't get much out of reactive work when I did a lot of them in the past.
I'm more like an olylifter than a highjumper/sprinter type in terms of force application and reactivity.

Always worried about my left knee tendons. But I have a good handle on how to make them better now.
And my lower back...

8
Progress Journals & Experimental Routines / Re: Reboot - get lean, get hops
« on: September 14, 2021, 09:09:24 am »
Tuesday 14th September 2021

Sore quads and lower back when I woke up, but ok in the afternoon
Big improvement to right achilles tendon, upon waking walking pain down a lot.

Felt tired from yesterday, but things picked up a gear halfway through the workout
Strength is increasing at a crazy rate right now!

----
Morning mobility work and upper body stretches

Soft tissue work for whole body


Tendon health+rehab -  fasted

prone cuban press into behind the neck press combo - broom x 20
broom handle behind the neck press, pushing backwards into shoulder dislocate stretch position x20 + stretch and then each lat by leaning to each side for 10 secs each till 1min
split squat ISO, rear leg straight, at 90 degrees - x 1 min - 30 secs actively pulling legs inwards, 30 secs pushing legs outwards
Side plank with leg abduction - against wall at 45 degrees - x 30secs each side
Wall tib raise x 20
Spanish squat ISO - at 60 degree knee angle - 2x 30 secs



rotating sets - 1 mins rest

A1) Single leg extension ISO -  60 degree leg angle @ 80% effort x 30 secs
A2) Front step down - 6 inch step, in oly shoes - 35lb dumbbell (opposite hand of working leg) x 20
up from

A) SSB single leg, bent knee soleus calf raise - arm supported - no elevation, in oly shoes -  controlled up, hold at top, 3 sec down - BW x20, 35kg x 20, 50kg x10
65kg 2x10 @ RPE 9  (+5kg, -2 reps)

B) Tib raise - SSB + oly shoes - BW x10, 30kg x10, 50kg 4x8 @ RPE 9

C) SSB single leg calf raise - arm supported - no elevation, in oly shoes -  controlled up, hold at top, 3 sec down - BW x20, 35kg x 20, 50kg x10
65kg 2x10 @ RPE 9  (+5kg, -2 reps)


rotating sets - 1 mins rest

A1) High bar squat
- oly shoes - 5 sec down, 2 sec up  - BW x 5, 20kg x5, 40kg x5, 60kg x5,
5 sec down, 2 sec up - 85kg x5 @ RPE 8
3 sec down, controlled up - 85kg x9  @ RPE 7

A2) SSB split squat - oly shoes, single arm supported - 1 min rest between sides - 3 sec down and up
BW x5, 30kg x5, 40kg x 12 @ RPE 7

B) Pullups - Hang and 10/10 scap shrugs with regular/parallel grip to warmup, semi inverted row on SSB x 10
Dead hang/paused - regular grip. wider - BW x1,  2x6 @ RPE 8 (+1 rep)
parallel grip, shoulder width - BW x1,  2x6 @ REP 8 (+1 rep)

C) Dumbbell palms facing overheard press, arms in line with ears - 10lb x10, 20lbs x8, 30lbs x14 @ RPE 8  (+3 reps)
35lbs 2x10 @ RPE 8

Damn, gained another 3 reps this week, with 3 reps last week after adding weight!! :o
Went to 35lb dumbbells and still got 10 reps

----

stretch
bar hangs - pull up grip 3x30secs, neutral grip x 30secs

9
Progress Journals & Experimental Routines / Re: Reboot - get lean, get hops
« on: September 13, 2021, 02:06:22 pm »
Monday 13th September 2021

Less soreness today than yesterday... but a little more tired... lower back achey from the jumps.

No flare up in left quad tendon, but upper patella feels a bit more sore.
Right achilles insertion, about the same. Left is fine, 100%

----
Morning mobility work and upper body stretches

Pre workout -  Soft tissue work for whole body
Broom Shoulder dislocate stretch
TFL and hip flexor stretch


Tendon health+rehab -  fasted

general mobility work
side leg raises x 20 each leg

prone cuban press into behind the neck press combo broom x 20
broom handle behind the neck press, pushing backwards into shoulder dislocate stretch position x20 + stretch and then each lat by leaning to each side for 10-20 secs each till 1min

Band pull aparts - high to low, Diagonals, palms facing down-  Rogue light band x10 each axis
High to low, palms facing up - Jumpstretch light band x 20
split squat ISO, rear leg straight, at 90 degrees - x 1 min - 30 secs actively pulling legs inwards, 30 secs pushing legs outwards
Side plank with leg abduction - against wall at 45 degrees - x 30secs each side
Wall tib raise - x20
Spanish squat ISO - at 60 degree knee angle - x 30 secs, +20kg 2x30secs


rotating sets - 1 mins rest

A1) Leg Extension ISO - using strap from bench - @80% effort - 60 degrees x 30secs, 80 degrees x30 secs, 60 degrees x 30 secs
A2) Front step down - 6 inch step, in oly shoes - 27.5lbs dumbbell (opposite hand of working leg) x 20
A3) single leg squat - single arm supported to 17 inch bench, in oly shoes - BW x 20

step down too easy, will go up in weight

B) SSB single leg calf raise - no elevation, held at top/max contraction - BW x20, 35kg x20, 30 sec ISO x 55kg x 3 sets (+5kg)
Increased both the 20 rep set and main ISO sets by 5kg, felt OK

C) SSB single leg, bent knee soleus calf raise - arm supported - no elevation, in oly shoes -  BW x20, 35kg x20(+5kg)

D) Side plank with leg abduction - against 20 inch bench - x 30secs each side

E) Seated hip push against strap around lower thighs/upper shins @80% effort -
Seated x 30 secs
Seated, torso at 45 degrees  x 30secs
Standing x 30 secs




SSB Good morning - 30kg x5, 40kg x20
Pull up - scap shrugs x20
Pull up - feet supported x 20
Dip scap shrug x 20
Push up - BW x 20
High angle row - 30kg x20
dips - feet assisted - BW x20
Dumbbell press - palms facing, elbow in line with ears - 17.5lbs x20
Dumbbell curl - 15lbs x20
AB Wheel - knees bent, face to floor x 20
Stiff legged deadlift -  40kg x5, straps 60kg x20
Ivanko Supergripper - left hand - 70lbs x10, x22. right hand 70lbs x10
Elbows out row + external rotation + 50% press - chest supported at 45 degrees  - 5lbs x20

Row, press, curl, supergripper all feeling easier, so will up them next time
Good morning felt easy, so will bump it up 2.5kg next time
Stiff legged deadlift will also bump up as well, +5kg, wasn't sure what load to use

High bar squat - oly shoes - 3 sec down, controlled up  - BW x 5, 20kg x5, 60kg x15
80kg x10 @ RPE 6.5

Thought about doing 20 reps with 60kg but didn't fancy the form breakdown...
Short term goal is a casual "daily" 105kg x10 @RPE 7 with the same 3 sec eccentric
Enough strength to power clean 105kg with a high catch any day of the week, which would be around 1.5x bodyweight when I get down to the low 70kg bodyweight range

stretch
pull up hang - x40 secs
pullover thoracic spine stretch with 2.5kg plate x 1min



6 hours later

Wall sit at 60 degree knee angle - 2 legs x 45 secs
single leg 45 secs x 3

10
Progress Journals & Experimental Routines / Re: Reboot - get lean, get hops
« on: September 12, 2021, 07:12:49 am »
Sunday 12th September 2021

Quads and posterior chain pretty sore.



bodyweight - without shoes = 85.8kg

BBall practise + jumps @ WLC Outdoor courts - 55 mins

1) 15 mins dribble and ball control drills
2) low to medium intensity Euro step practice against 8 feet netball rim - LR and RL
3) 10 or so 90% effort jumps/dunks against 8 feet netball rim
3) a few series of low intensity march skips, lateral skips with arm swing, backwards walking, and snake sliding foot dance move practise

Went to my usual outdoor court.
Busy so I just mostly did dribbling drills, and moves up to a fairly high intensity.

Then some jumps and dunks against 8 feet netball rim
Rusty, so didn't jump too hard
Some 4/10 left quad tendon pain on single leg jumps, off the left leg, but fine for everything else. Much less than before though, so rehab is working, it shouldn't flare up as I feel ok now walking downstairs.

Considering that I'm rusty, sore, fatigued, heavier and weaker, to be only jumping 3 inches lower than my current bests when i weighed 79kg makes me happy!
My feet, ankles and calves felt really strong and stable today, despite the soreness from yesterday.
Just felt light on my feet.

Standing vertical - got elbow to 8 feet rim, that's also where the top of my head is. About 1.5+ feet from elbow to my finger tips, so about a 9.5+ feet touch, around 26-27 inches.
Single leg jump, an inch lower
RL plant approaach jump off a few steps, about 3 inches higher, so 29-30 inches? Elbow reached about 3 inches higher than 8 feet netball rim

So I'm hoping to jump at least 8 inches higher across the board by the end of summer in 6 months time - where I plan to be ripped, 12+ kg lighter, healthy, fresh and much stronger.

Lower back felt achey after the jumps - probably due to fatigue from yesterday combined with absorbing the jump forces.
Felt better after some hamstring floor touch stretch "walks"

---
stretch




6 hours later

Wall sit at 60 degree knee angle - 2 legs 2x 45 secs
single leg 45 secs x 3

Calf raise - 2 legs ISO ISO at top, straight leg x45 secs
single leg - ISO at top, straight leg, actively pushing up-  4x45 secs

11
Progress Journals & Experimental Routines / Re: Reboot - get lean, get hops
« on: September 12, 2021, 12:22:28 am »
Sunday 12th September 2021

Fatloss cycle 3 - Week 6

Height - 5'8.5"
weighed - 84.7kg (-0.4kg), 186.7lbs

waist - 35.25  inches (-3/8)
hip =  40 5/8 inches  (-1/8)
upper thigh = 25 7/8 inches (-0.25)
Right calf = 15 7/8 (-1/8)
Neck = 15.5
Wrist = 6.5

Tanita scale bodyfat% = 22.4% (+0.1)

Total loss so far - weight 2.8kg Waist  2.25 inches Tanita BF% 1.5%

Despite 2 big 3000-4500 calorie pig out days early last week, I still managed to drop quite a lot of fat this week! :o


12
Progress Journals & Experimental Routines / Re: Reboot - get lean, get hops
« on: September 11, 2021, 11:25:44 am »
Saturday 11th September 2021

posterior chain pretty sore from yesterday when I woke up, but ok later in the day.
You can literally feel the muscles recovering each hour...

Left quad tendon seems fine, even though it did register a 2/10 pain on the single leg squats yesterday

----
Morning mobility work and upper body stretches

Pre workout -  Soft tissue work for whole body


Tendon health+rehab - fasted

prone cuban press into behind the neck press combo - broom x 20
broom handle behind the neck press, pushing backwards into shoulder dislocate stretch position x20 + stretch and then each lat by leaning to each side for 10 secs each till 1min x 2 sets
Side plank with leg abduction - against wall at 45 degrees - x 30secs each side
split squat ISO, rear leg straight, at 90 degrees - x 1 min - 30 secs actively pulling legs inwards, 30 secs pushing legs outwards
Wall Tib raise in oly shoes- x20



rotating sets - 1 mins rest between these and one of the above lower body moves


A1) Spanish squat ISO - at 60 degree knee angle - 2x 35 secs
A2) Single leg extension ISO -  90 degree leg angle @ 80% effort x 30 secs
A3) Front step down - 6 inch step, in oly shoes - 10kg (opposite hand of working leg) x 20  (+5kg)

B) SSB single leg, bent knee soleus calf raise - arm supported - no elevation, in oly shoes -  BW x20, 30kg x 20, 50kg x10
controlled up, hold at top, 3 sec down - 60kg 2x12 @ RPE 8

C) SSB single leg calf raise - arm supported - no elevation, in oly shoes - BW x20, 30kg x 20, 50kg x10
controlled up, hold at top, 3 sec down - 60kg 2x12 @ RPE 9

----
rotating sets - 1 mins rest

A1) High bar squat - oly shoes - 6 sec down, 4 sec up  - BW x 5, 20kg x5, 30kg x5, 40kg x5, 60kg x5, 70kg x5
6 sec down, 3 sec up - 80kg x5 @ RPE 8

Started with my slow tempo full range squats, and there was no tendon pain as I worked up, so ditched squatting down to the bench and went full range for all squats - nice!
Got hard to maintain the concentric tempo at 80kg, especially the last rep which I had to power up a bit in 2 secs as the fatigue set in, and fast twitch muscles kicked in...
So next time I will just move the concentric in a controlled manner, but still have the 6 sec eccentric.

A2) SSB split squat - oly shoes, single arm supported - 1 min rest between sides - 3 sec down and up
BW x5, 10kg x5, 30kg x5, 35kg x 12

Went up 5kg, and no tendon pain

----
stretch



6 hours later

Wall sit at 60 degree knee angle - 2 legs x 45 secs
single leg 45 secs x 4

13
Progress Journals & Experimental Routines / Re: Reboot - get lean, get hops
« on: September 10, 2021, 11:30:34 am »
Friday 10th September 2021

Lockdown here ends on October 18th, so another month yet... but next Monday we can go out an exercise further away from home if fully vaccinated.
So I'll see about going to better outdoor BBall courts

Quads and posterior chain light to moderately sore

No flare up in left quad tendon - good.
left achilles insertion, still good. Right, morning walking pain is down a bit, but still present

----
Morning mobility work and upper body stretches


Tendon health+rehab -  fasted

broom handle behind the neck press, pushing backwards into shoulder dislocate stretch position x20 + stretch and then each lat by leaning to each side for 10-20 secs each till 1min x2
prone cuban press into behind the neck press combo broom x 20
Band pull aparts - High to low, palms facing up - Jumpstretch light band x 20
Diagonals, palms facing down-  Rogue light band x12 each axis
split squat ISO, rear leg straight, at 90 degrees - x 1 min - 30 secs actively pulling legs inwards, 30 secs pushing legs outwards
Side plank with leg abduction - against wall at 45 degrees - x 30secs each side
Wall tib raise - in oly shoes - x20



rotating sets - 1 mins rest

A1) Spanish squat ISO - at 60 degree knee angle - 4x 35 secs
A2) Front step down - 6 inch step, in oly shoes - 5kg (opposite hand of working leg) x 20
A3) single leg squat - single arm supported to 17 inch bench, in oly shoes - BW x 20
2/10 pain in left quad tendon

B) SSB single leg calf raise - no elevation, held at top/max contraction - BW x20 , 30 sec ISO x50kg x 4 sets

C) Side plank with leg abduction - against 20 inch bench - x 30secs each side

D) Seated hip push against strap around lower thighs/upper shins @80% effort -
Seated x 30 secs
Seated, torso at 45 degrees  x 30secs
Standing x 30 secs




Dribbling, ball control drills x 18 mins

- jump shots and hook shots against the wall, with a small hop  - 1x5 each arm with a 10sec rest
- same, but with a dribble up  - 1x5 each arm with a 10sec rest
- low intensity Euro step drill against wall - RL with right hand and LR with left hand



KettleBell swing - 20lbs x5, 25lbs x5, 30lbs 3x10

SSB Good morning - 30kg x5, 40kg x20
Pull up - scap shrugs x20
Pull up - feet supported x 20
Dip scap shrug x 20
Push up - BW x 20
High angle row - 30kg x20
dips - feet assisted - BW x20
Dumbbell press - palms facing, elbow in line with ears - 17.5lbs x20
Dumbbell curl - 15lbs x20
Ivanko Supergripper - left hand - 70lbs x8, x20. right hand 70lbs x8

good morning feeling a bit easier, so will bump it up 2.5kg next time

A) Jefferson curl - hold at bottom of each rep - 20kg barbell x 10, 30kg 2x10 + 30 sec hold on last set @ RPE 7

B1) Elbows out row + external rotation + 50% ROM press - chest supported at 45 degrees  - 5lbs x10, 7.5lbs x10, 10lbs x 8 @ RPE 8
B2) Scaption - 2.5kg plates x 12 @ RPE 5

stretch

pull up hang - x40 secs, 2x 30 secs
pullover thoracic spine stretch with 2.5kg plate x 1min




6 hours later

Wall sit at 60 degree knee angle - 2 legs x 45 secs
single leg 45 secs x 3

Calf raise - single leg - ISO at top, straight leg 4x45 secs

14
Injury, Prehab, & Rehab talk for the brittlebros / Re: Tendinopathy resource
« on: September 10, 2021, 10:36:00 am »
from Facebook






Tim Rowland Athletic Performance

HOW TO MANAGE TENDON INJURIES

One of the most common injuries suffered by athletes and gym-goers is tendinopathy (more commonly known as tendinitis however this term is technically incorrect as 'itis' means inflammation and this is not thought to play a big role in most tendon issues).

Tendinopathy is an overuse injury of the tendon that results in degeneration of the tendon's collagen (main structural component of the tendon). It is believed to occur due to too much stress being placed on the tendon with not enough time for it to recover/adapt positively to this stress.

Common areas for tendinopathy include the patellar tendon (knee), Achilles tendon, hamstrings, biceps, and wrist flexors/extensors (which attach proximally on the inside and outside of the elbow, respectively). Often the pain from tendinopathy is worse in the hours after exercise or the next day rather than during exercise, where they tend to 'warm up'/become less painful as exercise continues.

***One of the most important things to understand about these injuries is that COMPLETE REST DOES NOT HELP.***

This is very different to most other injuries which tend to improve over time with rest. Tendons on the other hand MUST BE LOADED TO IMPROVE. The tricky part is getting the amount of loading right! Too much load and they often flare up and pain increases. Too little load and they don't get better.

So here's a guide to tendon loading that is both based off the research and one that I've found works well in my clinical experience.

*Note - this does NOT have to be followed like a bible; there are many different ways to load tendons, and some people will respond better to certain methods than others - every person/case is different! This is just one protocol that I've found has worked well for myself and my patients.

It can be applied to tendinopathy in any area of the body. You just need to pick an exercise where the muscle/tendon in question is the main one being worked.
Here it is!!!

1. Start with isometric holds in the mid range position for whatever muscle/tendon is the issue (e.g. Quarter squat for patellar tendon). Hold for 30-45 seconds. Do 2 sets, twice a day (e.g. 2 in the morning and 2 in the evening). Use a weight/resistance which allows you to do the hold with pain less than a 3/10. Don't push through the pain any more than that. Do this for a week or so and increase the resistance as able within those pain limits.

2. Progress to eccentrics. Start at the top of the movement/in the shortened position and lower over 5-6 seconds then help up/do the concentric with the other arm/leg. Do this for 1-2 weeks and progress weight as able within the same pain limits (<3/10).

3. Progress back to normal eccentric and concentric lifting but using higher rep ranges (>12-15 reps). Slowly increase the weight/lower the reps over time as symptoms allow, keeping in mind to monitor how you pull up the day after making adjustments to the loads used.

-Pull up really sore in the tendon? Probably best to regress a bit and build back up.
-Pull up with a bit of awareness/minimal pain? Try the same loading again and see if it feels better the next time.
-Pull up absolutely fine? Green light to progress!

4. Final stage is returning to plyometrics, if this is a part of your regular training or is needed for your sport. By no means do you NEED to do this type of training for tendon healing if it's not. Before starting plyometrics I personally think it's a smart idea to reach pain-free strength levels within 10-20% of what they were pre-injury, so that the tendon has re-established good load tolerance. This is important as plyometrics are the most stressful type of activity for the tendon.

Throughout this process, avoid or modify your gym exercises that cause more than a 3/10 pain. For example, for patellar tendinopathy try switching from normal back/front squats to box squats or low bar back squats, or from walking lunges/split squats to reverse lunges.

Following this process should help clear up most tendon issues. Tendons are annoyingly slow to work with but normally respond well to sensible load progressions.
I would also recommend thinking about what may have contributed to the injury in the first place so that it's less likely to come back (which unfortunately happens all too often with tendinopathys).

Most of the time it's a tendon load management issue caused by either:
-too rapid a build up in training volumes
-poor technique that places abnormally large stress on the tendon in question, e.g. Squatting with excessive forward knee travel well past your toes for patellar tendinopathys; or jerky/bouncy movements at the bottom of the exercise when the tendon is being compressed
-not having enough variety in your training program (e.g. If you've back squatted heavy for months on end maybe it's time to change up the exercise or rep range)


15
Progress Journals & Experimental Routines / Re: Reboot - get lean, get hops
« on: September 09, 2021, 12:11:21 pm »
Thursday 9th September 2021

Posterior chain and upper back still a bit sore

----
Morning mobility work and upper body stretches

Pre workout -  Soft tissue work for whole body. TFL finally no longer painful. Adductors getting there, but front delts still super painful


Tendon health+rehab - fasted

broom handle behind the neck press, pushing backwards into shoulder dislocate stretch position x20 + stretch and then each lat by leaning to each side for 10 secs each till 1min x 2 sets
Side plank with leg abduction - against wall at 45 degrees - x 30secs each side
split squat ISO, rear leg straight, at 90 degrees - x 1 min - 30 secs actively pulling legs inwards, 30 secs pushing legs outwards
Tib raise in oly shoes- x20
front step down BW x 20



rotating sets - 1 mins rest between these and one of the above lower body moves


A) Spanish squat ISO - at 60 degree knee angle - 3x 35 secs

B) SSB single leg, bent knee soleus calf raise - arm supported - no elevation, in oly shoes -  BW x20, 30kg x 6, 50kg x12
3 sec up and down, hold at top - 60kg 2x12 @ RPE 8

C) SSB single leg calf raise - arm supported - no elevation, in oly shoes - BW x20, 30kg x 6, 50kg x12
3 sec up and down, hold at top - 60kg 2x12 @ RPE 8

----
rotating sets - 1 mins rest

A1) High bar squat - oly shoes - full range, 8 sec up and down  - BW x 5, 10kg x5, 20kg x5
3 sec down and up, paused on 18 inch bench - 40kg x5, 60kg x5, 70kg x 15, 75kg x15, 80kg x15
full range, 8 sec up and down - 25kg x5, 30kg x5

Dropped bench 2 inches lower. Painful burn, but not near failure.
full range squats had 1/10 pain in the left quad tendon

A2) SSB split squat - oly shoes, single arm supported - 1 min rest between sides - 3 sec down and up
BW x5, 10kg x5, 30kg 2x12

Painful burn!

B) Glute bridge, slider leg curl - BW x6 eccentrics + 4 reps
+5kg 2x8 @ RPE 8
single leg, 3 sec eccentrics - 2x6

C) Dumbbell curl - 10lbs x10, 17.5lbs x8, 27.5lbs x12 @ RPE 8 (+3 reps!)
27.5lbs x9, x6

Damn, big strength gain on first set, but dropped off way fast after that

Ivanko super gripper - 64lbs x6, 
right hand 77lbs x20, 92lbs 2x15 (+2 reps on all sets) @ RPE 8
left hand 77lbs x20 (+2 reps), 92lbs x15, x15 (+2/+4 reps) 

Huge strength gain on left hand!
Doing that extra sets of 20 for the left hand, not near failure, each day seems to work...

----

stretch


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