46
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: July 20, 2022, 07:22:17 pm »
Haha you're having a crazy week. Seems like there's a glitch in the matrix.
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47
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: July 19, 2022, 09:03:20 pm »
19/07/2022
Spanish Squat ISO - 2 x 45s
Hanging - 2 x 20s
Incline Bench-
20 x 10, 40 x 5, 50 x 1, 60 x 6, 55 x 8, 50 x 8
Flat Bench (allowing some scap movement)-
40 x 8, 8, 8
Lateral Raises-
6kg DBs x 15, 10
Standing DB French Press-
10kg x 20
Quick upper session. My shoulders feel amazing after these lifts.
The right knee is feeling pretty good but still a little thick. I know that ISOs are meant to have an analgesic effect but I didn't expect it to be this much. Both knees felt like they were glowing with bright, positive energy after just two sets. So weird but awesome at the same time.
Spanish Squat ISO - 2 x 45s
Hanging - 2 x 20s
Incline Bench-
20 x 10, 40 x 5, 50 x 1, 60 x 6, 55 x 8, 50 x 8
Flat Bench (allowing some scap movement)-
40 x 8, 8, 8
Lateral Raises-
6kg DBs x 15, 10
Standing DB French Press-
10kg x 20
Quick upper session. My shoulders feel amazing after these lifts.
The right knee is feeling pretty good but still a little thick. I know that ISOs are meant to have an analgesic effect but I didn't expect it to be this much. Both knees felt like they were glowing with bright, positive energy after just two sets. So weird but awesome at the same time.
48
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: July 17, 2022, 09:44:27 pm »
15/07/22
BW- 99.3kg
Lifting Day 3:
1) Squats: 3, 1, 1, 1 @ 90% - 60 x 3, 80 x 1, 1, 1
2) Dumbell Single Leg Deadlift to Press- 10kg x 5/side, 15kg x 5/side
3) Dumbell Incline Press- 10s x 10, 15s x 10, 10, 10
4) Chest Supported Dumbell Row- 10s x 10, 10, 10, 10
5) Weighted Pullups
Felt pretty good after gym. Squat singles were easy. SL DL to press was hard-ish and very fatiguing on the hams. Went easy again on upper due to shoulder.
Got home and my wife wanted to do a 3k run. I thought that would be easy enough and it would be a slow pace. We then decided to run with the dogs (German Shorthaired Pointers) which proved to be a huge mistake. I was constantly having to pull back in my running stride as the dogs were too excited. One of them also cut across me and I took a nice tumble. Glad I have all that breakfalling experience from hapkido as I ended up doing a nice backwards roll. I may have jarred my leg in the process though. After the run the back of my leg blew up and I had a nice little lump at the top of my right calf on the inside. Pretty sure its a baker's cyst which I had previously when I did my meniscus on the same leg. Was hugely painful and I stayed off it all night. I don't think my shoes helped either. Bought a pair of Mizuno Wave Inspire 18s. Only ran in them three times but they felt like they had a hard plastic spring in them which was odd. I thought maybe I need to wear them in more so wore them around all day Saturday and out to my sons basketball game. Leg was feeling horrible and the lump was quite pronounced. Felt about 87% better when I got home and took them off. Returned them and bought some new ball shoes instead as all the runners they had were over priced.
16/07/2022
BW- 99.0
17/07/2022
1 hour stretching session
18/07/2022
Leg feels much better. Lump is basically gone now but I'm being careful. Going to take a week to get over this and start again next week. Will do upper body, lower body ISOs, core and stretching this week. I did eat my way through the depression of another potential injury though so I'm pretty sure I'm back to square one weight wise. Will eat to the plan today and jump on the scale tomorrow.
Have looked at the volume for the program which is a lot. Going to moderate it as follows:
M- AM Lifting + PM Hapkido
T- AM Core/Jumps + PM Slow Run
W- Lifting
Th- AM Core/Jumps + PM Ball Game
F- AM Lifting
Sat- Track
Sun- Slow Run
Things to be mindful of is to keep my nutrition high enough. Going to aim at 2,500/2,700 on single session days and add 250 extra on double days. Also going to ease in to running and track volume. The lifting was feeling great last week so I don't think that's the problem. Last time I did this program I added 10kgs a week to squats. Will only add 5kg per week to keep it reasonable.
BW- 99.3kg
Lifting Day 3:
1) Squats: 3, 1, 1, 1 @ 90% - 60 x 3, 80 x 1, 1, 1
2) Dumbell Single Leg Deadlift to Press- 10kg x 5/side, 15kg x 5/side
3) Dumbell Incline Press- 10s x 10, 15s x 10, 10, 10
4) Chest Supported Dumbell Row- 10s x 10, 10, 10, 10
Felt pretty good after gym. Squat singles were easy. SL DL to press was hard-ish and very fatiguing on the hams. Went easy again on upper due to shoulder.
Got home and my wife wanted to do a 3k run. I thought that would be easy enough and it would be a slow pace. We then decided to run with the dogs (German Shorthaired Pointers) which proved to be a huge mistake. I was constantly having to pull back in my running stride as the dogs were too excited. One of them also cut across me and I took a nice tumble. Glad I have all that breakfalling experience from hapkido as I ended up doing a nice backwards roll. I may have jarred my leg in the process though. After the run the back of my leg blew up and I had a nice little lump at the top of my right calf on the inside. Pretty sure its a baker's cyst which I had previously when I did my meniscus on the same leg. Was hugely painful and I stayed off it all night. I don't think my shoes helped either. Bought a pair of Mizuno Wave Inspire 18s. Only ran in them three times but they felt like they had a hard plastic spring in them which was odd. I thought maybe I need to wear them in more so wore them around all day Saturday and out to my sons basketball game. Leg was feeling horrible and the lump was quite pronounced. Felt about 87% better when I got home and took them off. Returned them and bought some new ball shoes instead as all the runners they had were over priced.
16/07/2022
BW- 99.0
17/07/2022
1 hour stretching session
18/07/2022
Leg feels much better. Lump is basically gone now but I'm being careful. Going to take a week to get over this and start again next week. Will do upper body, lower body ISOs, core and stretching this week. I did eat my way through the depression of another potential injury though so I'm pretty sure I'm back to square one weight wise. Will eat to the plan today and jump on the scale tomorrow.
Have looked at the volume for the program which is a lot. Going to moderate it as follows:
M- AM Lifting + PM Hapkido
T- AM Core/Jumps + PM Slow Run
W- Lifting
Th- AM Core/Jumps + PM Ball Game
F- AM Lifting
Sat- Track
Sun- Slow Run
Things to be mindful of is to keep my nutrition high enough. Going to aim at 2,500/2,700 on single session days and add 250 extra on double days. Also going to ease in to running and track volume. The lifting was feeling great last week so I don't think that's the problem. Last time I did this program I added 10kgs a week to squats. Will only add 5kg per week to keep it reasonable.
49
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: July 14, 2022, 08:00:09 pm »
14/07/2022
BW- 99.6
Ball game. I'm filling in for a team the next 4-5 weeks. The quality isn't great but it's a run so there's that. It was good feedback on the training though. Body was feeling good. Way better than when I played two weeks ago and even though I'm definitely not fit I can see the progress being made. Had two nice blocks and heaps of strips. Kind of weird but my reflexes seem to have gotten a whole lot better. Either that or I know I can't jump and block like I used to so I'm choosing a different option. Perhaps a combination.
Anyway, pulled up great. Some muscular fatigue but no joint pain which is great.
BW- 99.6
Ball game. I'm filling in for a team the next 4-5 weeks. The quality isn't great but it's a run so there's that. It was good feedback on the training though. Body was feeling good. Way better than when I played two weeks ago and even though I'm definitely not fit I can see the progress being made. Had two nice blocks and heaps of strips. Kind of weird but my reflexes seem to have gotten a whole lot better. Either that or I know I can't jump and block like I used to so I'm choosing a different option. Perhaps a combination.
Anyway, pulled up great. Some muscular fatigue but no joint pain which is great.
50
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: July 14, 2022, 07:56:06 pm »came home to a chicken on the loose in the house! he escaped the bin (with 5 other baby chickens).
lol
Haha. Did you get them back in?
51
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: July 13, 2022, 08:18:27 pm »
13/07/2022
BW- 99.7kg
Run- 4.01km
Time- 26:24
Splits-
1- 6'17
2- 6'23
3- 7'04
4- 6'28
Avg heart rate- 157
Went a little harder that I would normally have gone but was running with my wife. She was slightly ahead the whole time and paced me pretty well. Legs felt pretty good after too. Longest run in ages.
BW- 99.7kg
Run- 4.01km
Time- 26:24
Splits-
1- 6'17
2- 6'23
3- 7'04
4- 6'28
Avg heart rate- 157
Went a little harder that I would normally have gone but was running with my wife. She was slightly ahead the whole time and paced me pretty well. Legs felt pretty good after too. Longest run in ages.
52
Program Review / PJF Performance- Paul Fabritz (Vert Code Elite)
« on: July 12, 2022, 08:02:31 pm »
Has anyone had any experience with any of Paul's programs? I've been listening to his podcasts recently and it's obvious he has a ton of knowledge and the way he talks about vert training, agility, strength, etc it all makes logical sense. Haven't come across any red flags so far and he does a good job at expanding on others knowledge (Ben Patrick) without talking down about them.
I'm looking at Vert Code Elite to run next year once I have a solid strength base and have lost all the fat I need to lose.
I'm looking at Vert Code Elite to run next year once I have a solid strength base and have lost all the fat I need to lose.
53
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: July 12, 2022, 02:09:28 am »
12/07/2022
BW- 100.2
Lifting Day 2
1) Squats: 5,3,1 @ 70, 85, 100%- 60, 75, 90
2) Deadlift: 5,3,2,1,1,1 Workup- 60 x 5, 80 x 3, 100 x 2, 110 x 1, 115 x 1, 120 x 1
3)Explosive Push Press- OHP- 2x5@20 (combined with ext rotations @3.5kg)
4a) Slant Bench Abdominal Curl w/weight- 3x5@6kg
4b) Med Ball Toss- 3x2@6kg
5) Couch stretch - 1 min/side
Squats felt like butter. What a difference a couple of days make. Used sleeves and a belt last time. Didn't use either this time. Not sure to use or not to use going forward. It's only 90kg but it moved super quick. Was conservative on deadlifts though. Definitely had more in me but there's no point getting carried away too soon. Push press sucked. Left shoulder not great. Got some external rotations in and two sets of strict press at 20kg. Worked out ok.
Looking forward to tomorrow's training. Will get a slow 20m run in and some core work.
BW- 100.2
Lifting Day 2
1) Squats: 5,3,1 @ 70, 85, 100%- 60, 75, 90
2) Deadlift: 5,3,2,1,1,1 Workup- 60 x 5, 80 x 3, 100 x 2, 110 x 1, 115 x 1, 120 x 1
3)
4a) Slant Bench Abdominal Curl w/weight- 3x5@6kg
4b) Med Ball Toss- 3x2@6kg
5) Couch stretch - 1 min/side
Squats felt like butter. What a difference a couple of days make. Used sleeves and a belt last time. Didn't use either this time. Not sure to use or not to use going forward. It's only 90kg but it moved super quick. Was conservative on deadlifts though. Definitely had more in me but there's no point getting carried away too soon. Push press sucked. Left shoulder not great. Got some external rotations in and two sets of strict press at 20kg. Worked out ok.
Looking forward to tomorrow's training. Will get a slow 20m run in and some core work.
54
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: July 11, 2022, 12:17:45 am »
11/07/22
BW- 100.8 (ate well below maintenance yesterday. weird for no drop in weight)
Jump Circuit
1x10 vertical jumps (submax)
2x5 SL Vertical Jumps (each leg)
2x3 Max Vertical Jumps
3x5 Repetitive Jumps (5 times consecutive touch)
kX3 Step Jumps ("Toddday method")
10 x Pentultimate Jumps (single leg 1 step)
10 x SL max jumps
Spanish squat ISO- 1x20s
Cut the jumps short. Want to really ease myself into these as the last time I did everything I ended up with shocking knees and ankles. I was also 10kg lighter then too.
Potential Hapkido training to come later.
BW- 100.8 (ate well below maintenance yesterday. weird for no drop in weight)
Jump Circuit
1x10 vertical jumps (submax)
2x5 SL Vertical Jumps (each leg)
2x3 Max Vertical Jumps
3x5 Repetitive Jumps (5 times consecutive touch)
10 x Pentultimate Jumps (single leg 1 step)
10 x SL max jumps
Spanish squat ISO- 1x20s
Cut the jumps short. Want to really ease myself into these as the last time I did everything I ended up with shocking knees and ankles. I was also 10kg lighter then too.
Potential Hapkido training to come later.
55
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: July 10, 2022, 09:20:56 pm »
10/07/2022
BW- 100.8
Lifting Day 1
1) Squats: 4,7,7 @ 95,85,85% (85 x 4, 75 x 7, 7)
2) Hip Thrusts: 2x10 (60 x 5, 10)
3) Reverse Slant Bench Leg Raises w/weight (5, 5)
4) 50xpullup (3, 3, 3)
5) Standing Dumbell Press (4x10) (6kg DBs x 10, 10, 7)
Interesting first session. Was planning on making 100kg my training max. Body had different ideas after a weekend of festivities. Will gradually work up the volume and weight on upper body too. Still have a left shoulder niggle which is causing me some issues on push and pull movements. Legs dead afterwards and spent 30 mins stretching in the evening.
BW- 100.8
Lifting Day 1
1) Squats: 4,7,7 @ 95,85,85% (85 x 4, 75 x 7, 7)
2) Hip Thrusts: 2x10 (60 x 5, 10)
3) Reverse Slant Bench Leg Raises w/weight (5, 5)
4) 50xpullup (3, 3, 3)
5) Standing Dumbell Press (4x10) (6kg DBs x 10, 10, 7)
Interesting first session. Was planning on making 100kg my training max. Body had different ideas after a weekend of festivities. Will gradually work up the volume and weight on upper body too. Still have a left shoulder niggle which is causing me some issues on push and pull movements. Legs dead afterwards and spent 30 mins stretching in the evening.
56
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: July 10, 2022, 09:18:16 pm »
Bringing back the T0ddday jump program. Hvae been trawling through all my old info and programs. Looking at the ATG stuff, some PJF Performance stuff I came across and I found this old gem. Going back through this log I can see I got some great results (especially squat strength) and just need to make some tweaks to get it to fit me better. Problems I ran into last time were some knee pain, ankle pain from too much bounding too soon and getting run down which is probably a combo of the workload and just normal life stress. Anyway going to run it back and make some minor adjustments to see what I can get out of it.
Going to start with the lifting, 1-2 jump sessions and 1 track session a week and progress it from there.
The original program is as follows:
A) Jump Circuit
1x10 vertical jumps (submax)
2x5 SL Vertical Jumps (each leg)
2x3 Max Vertical Jumps
3x5 Repetitive Jumps (5 times consecutive touch)
kX3 Step Jumps ("Toddday method")
10 x Pentultimate Jumps (single leg 1 step)
10 x SL max jumps
B1) Lifting Day 1
1) Squats: 4,7,7 @ 95,85,85%
2) Hip Thrusts: 2x10
3) Reverse Slant Bench Leg Raises w/weight
4) 50xpullup
5) Standing Dumbell Press (4x10)
B2) Lifting Day 2
1) Squats: 5,3,1 @ 70, 85, 100%.
2) Deadlift: 5,3,2,1,1,1 Workup
3) Explosive Push Press
4) Slant Bench Abdominal Curl w/weight
5) Med Ball Toss
B3) Lifting Day 3:
1) Squats: 3, 1, 1, 1 @ 90%
2) Dumbell Single Leg Deadlift to Press
3) Dumbell Incline Press
4) Dumbell Row
5) Weighted Pullups
C1,2) - Bounding/Sprints/Walking Mobility
0) 3xstrides
1) Single leg Supine Bridge x 10
2) Knee to Elbow Walking Lunge x 10
3) Knee to rear foot walking Lunge x10
4) Walking Spiderman x 10
5) Reverse Walking Lunge with posterolateral Reach x10
6) PrimeTime straight Leg skip
7) Rudiment Hops (all legs)
DL hops (3x10)
9) L/R leg bounds (2x5)
10) Alternating leg bounds (2x10)
11) Speed Bounds
12) 5x20m sprint
13) 3x40m sprint
14) 3xflying 30m sprint
15) 2x60m sprint
*** Either (C1) 2x3x100m sprint, (C2) 2x2x150m,1x300 TT sprint/stride
D)
1) Wall HipFlexor Mobilization 2x10
2) Scapular Wallslides 2x10
3) Quadruped Extension Rotation 2x10
4) Knee Break Ankle Mobilization and Dorsiflexion 2x10
5) Stationary Lateral Lunge 2x10
6) Shrimp Squat / Single Leg Squat 2x10
7) Foam Roll and Stretch
Sample Template:
M: C1, B1
T: A,D
W: D
R: A,B2,D
F: D
Sa: A,C2,B3
Su: D
Going to start with the lifting, 1-2 jump sessions and 1 track session a week and progress it from there.
The original program is as follows:
A) Jump Circuit
1x10 vertical jumps (submax)
2x5 SL Vertical Jumps (each leg)
2x3 Max Vertical Jumps
3x5 Repetitive Jumps (5 times consecutive touch)
kX3 Step Jumps ("Toddday method")
10 x Pentultimate Jumps (single leg 1 step)
10 x SL max jumps
B1) Lifting Day 1
1) Squats: 4,7,7 @ 95,85,85%
2) Hip Thrusts: 2x10
3) Reverse Slant Bench Leg Raises w/weight
4) 50xpullup
5) Standing Dumbell Press (4x10)
B2) Lifting Day 2
1) Squats: 5,3,1 @ 70, 85, 100%.
2) Deadlift: 5,3,2,1,1,1 Workup
3) Explosive Push Press
4) Slant Bench Abdominal Curl w/weight
5) Med Ball Toss
B3) Lifting Day 3:
1) Squats: 3, 1, 1, 1 @ 90%
2) Dumbell Single Leg Deadlift to Press
3) Dumbell Incline Press
4) Dumbell Row
5) Weighted Pullups
C1,2) - Bounding/Sprints/Walking Mobility
0) 3xstrides
1) Single leg Supine Bridge x 10
2) Knee to Elbow Walking Lunge x 10
3) Knee to rear foot walking Lunge x10
4) Walking Spiderman x 10
5) Reverse Walking Lunge with posterolateral Reach x10
6) PrimeTime straight Leg skip
7) Rudiment Hops (all legs)
DL hops (3x10) 9) L/R leg bounds (2x5)
10) Alternating leg bounds (2x10)
11) Speed Bounds
12) 5x20m sprint
13) 3x40m sprint
14) 3xflying 30m sprint
15) 2x60m sprint
*** Either (C1) 2x3x100m sprint, (C2) 2x2x150m,1x300 TT sprint/stride
D)
1) Wall HipFlexor Mobilization 2x10
2) Scapular Wallslides 2x10
3) Quadruped Extension Rotation 2x10
4) Knee Break Ankle Mobilization and Dorsiflexion 2x10
5) Stationary Lateral Lunge 2x10
6) Shrimp Squat / Single Leg Squat 2x10
7) Foam Roll and Stretch
Sample Template:
M: C1, B1
T: A,D
W: D
R: A,B2,D
F: D
Sa: A,C2,B3
Su: D
57
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: July 07, 2022, 09:25:58 pm »
07/07/2022
Rest day.
So weird. Been listening to a lot of material lately on strength, vert, agility, speed, basketball specific stuff and then out of interest went back through my log a bit. Stuff that's being marketed, to me at least, as "new" has been mentioned in my log multiple times
BSS DB iso, cyclist squats, etc. I know none of this is new but just wish I had taken more note of this stuff back in the day. Feel like everything I'm seeing now (KOT squats- aka cyclist squats, step ups, ISOs for tendon health) is being pushed as brand new material when it's been around forever. Anyway, rant over.
Rest day.
So weird. Been listening to a lot of material lately on strength, vert, agility, speed, basketball specific stuff and then out of interest went back through my log a bit. Stuff that's being marketed, to me at least, as "new" has been mentioned in my log multiple times
BSS DB iso, cyclist squats, etc. I know none of this is new but just wish I had taken more note of this stuff back in the day. Feel like everything I'm seeing now (KOT squats- aka cyclist squats, step ups, ISOs for tendon health) is being pushed as brand new material when it's been around forever. Anyway, rant over.
58
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: July 06, 2022, 06:45:46 pm »
06/07/2022
BW- 98.8'
Incline Bench- sets of 10 @ 20, 30, 40, 40, 40
ATG Split Squat- 3x10@bw (right knee creaky AF on first set which was very weird)
Seated GM- sets of 10 @ 20, 30, 35
External Rotation- 3x10@3.5kg
Cross Bench Pullover- 3x5@6kg with 3s pause
QL Extension- 3x10@10kg
3 Step Horse Stance x 30s
Body was sore and tired. Went through the motions but got it done.
BW- 98.8'
Incline Bench- sets of 10 @ 20, 30, 40, 40, 40
ATG Split Squat- 3x10@bw (right knee creaky AF on first set which was very weird)
Seated GM- sets of 10 @ 20, 30, 35
External Rotation- 3x10@3.5kg
Cross Bench Pullover- 3x5@6kg with 3s pause
QL Extension- 3x10@10kg
3 Step Horse Stance x 30s
Body was sore and tired. Went through the motions but got it done.
59
Progress Journals & Experimental Routines / Re: Reboot - get lean, get hops
« on: July 06, 2022, 06:41:01 pm »Hey mate. How are you finding the tendon health stuff? I keep coming across it and although my knees are good I often wonder if it's worthwhile adding in as a protective measure anyway.
Well they work, it does take a while as tendon heal very slowly, so even more reason to do them as a prehab.
When it comes to tendons, preventing damage is better than tying to heal them.
And they get worse with age, as I have found out....
Plus they balance out the reactive work in a yin and yang fashion to keep the tendon healthy
Keeps any pain at bay, especially when done at the start of a session, to remove any "brakes" your body will put on
I know quite a lot of the top dunkers do them on a regular basis
Just doing slow eccentrics on regular work will give you most of that.
And heavy'ish isometric work around 70% effort.
You make a good argument for them. Can't hurt to add them in and see how I go. Cheers.
60
Progress Journals & Experimental Routines / Re: Reboot - get lean, get hops
« on: July 05, 2022, 08:31:11 pm »
Hey mate. How are you finding the tendon health stuff? I keep coming across it and although my knees are good I often wonder if it's worthwhile adding in as a protective measure anyway.