You jumped into the deep end too quickly and too soon.... That's how all my previous knee issues happened - when getting back into BBall Knee tracking is the big one
Ehh not much sleep last night, and lower stillf eels a little beat up... Weighed 79.8kg out of bed though!
Soft tissue work on lower body - way less than usual was in a hurry
bodyweight at home without shoes = 80.3kg
BBall practice session at WLC outdoor courts - 60 mins
dribble, shooting practice, high intensity moves and layups A few jumps and dunks on 8 feet netball rims at the end
Jumps were meh today, didn't have much energy. Then again I also made 4 out 5 back to back double clutch 2 legged reverse power layups in a row, so my hang time is getting good
facing down garage slope, in socks/barefeet Safety Squat Bar (SSB) squat - Goblet squat 12kg x 8, SSB (15kg bar+5kg) x 8, 40kg x8, 60kg x5, 70kg, x3, 80kg x2, 90kg x2, 100kg x1
AMRAP 100kg x10 @RPE9.5 PR!! 10RM +5kg rest 7 mins
100kg x6 @RPE8.5
100kg x10 = around 130kg e1RM. About 1.6x bodyweight Possible 11th rep, and the 10th rep was much cleaner than last session's 95kg x10. Upper back is no longer rounding as much, plus mid right back doesn't feel strained anymore when grinding.
Warmup sets still feel hard though... maybe due to BBall fatigue
SSB Good morning 45kg 2x10 - still too light, will use 50% of my main SSB squat sets from now on.
This group in Oly shoes - alternating sets 2 mins rest Wall tib raise - body at 45 degree angle - in oly shoes BW x13, x11 @RPE 10 - moved a little further away from wall thus harder SSB single leg calf raise - arm supported - both sides back to back - on 1 inch elevation - controlled eccentric, 65kg x16, x13 @RPE9 - time to up the weight Romanian Deadlift 60kg x16, 90kg x12 - still too light
Flat shoes - alternating sets 2 mins res SSB Lateral squat - BW x10, cossack squat with 5kg plate, SSB 40kg x7 reps each side single leg raise - straight legs x 35sec ISO, bent leg x 35 sec ISO
stretch
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16 hour fast - Broke fast just before weights with 3 cherries, plus 12 or so pistachios nuts
3100 calorie burn for today, not including weights ate 2500 calories
BBall practice session - WLC outdoor courts - 55 mins
dribble, shooting practice, and intense dribble and moves. Moderate amount of jumps and dunks on 8 feet netball rim after 35 mins
Same heights as last session, but in a fatigued state, not bad at all. very easy and clean double pump windmill off R-L plant, and straight windmill of R-L plant off the dribble on the 8 feet netball rims. Still can't do between the legs - damn hard :/
Legs felt slightly heavy, but yet strong and powerful at the same time. Could be jumping higher 2 days from now.
stretched lower body
Resistance at home
rain hit so did my whole session at home
3 level ext rotated band pull apart - to forehead, shoulder, sternum - light rogue band - dual strands x 10 each band curls x10 to warmup forearm tendons Light jump stretch band, curl grip rows x10
3 min rests High angle rows to ribcage barbell 20kg x10, 30kg x8, 42.5kg x9, x8 @ RPE 9 partial overhead press 2.5kg plates x10
2 mins rests vertical wall slide/ab roll out with cardboard roll and band short light Rogue band, dual strand 2x10 3 angle lateral wall slide - controlled - light short Rogue band x15 each side
stretch
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16 hour fast - broke fast before session at home with a few grapes and handful of pistachios
2700+ calorie burn, not including weights ate 2100calories
Total loss so far - weight 22.6kg 49.8lbs Waist 10 3/8 inches BF% Tanita 12.1%
Finally at 80kg! A bit bloated last week, hence the big drop. My goal was to hit 79kg by this date, so a bit short of that, but who knows I might have also gained some muscle mass. Tanita BF% is so variable...
Next stop 75kg, but eventual goal is 70kg in May, and then I'll see how much more fat I have to lose. But so far I'm surprised how little difference in my appearance dropping from 86kg to 81kg, I can still pinch tons of fat everywhere at my body, and I doubt that changes much at 75kg. Still have some love handles and gut that protrudes outwards at this stage
Wrist size will eventually hit 6 3/8 as well
Have started buying compression tights in size small, as the current mediums/large will eventually be too loose, judging by my measurement changes. Especially the more expensive 2XU ones, even though I do buy them at 30-40% off retail price
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Posterior chain still pretty sore - glutes and upper hammies especially
Feel ok, but not that fresh, still a bit of soreness in my hamstrings hips. My left adductor has a dull ache.
Soft tissue work on lower body - less than usual was in a hurry
bodyweight at home without shoes = 81.3kg
BBall practice session at WLC outdoor courts - 60 mins
dribble, shooting practice, high intensity moves and layups A few jumps and dunks on 8 feet netball rims at the end
Jumps were suprisingly decent today Touched the thick part of the 9'10" rim again, head touch on Blacknet, and easy slap on the metal bit that holds back of the 9'4" backboard - which sits 2-3 inches above the backboard, and got 2 knuckles on it.
Did 2 good verticals - almost base of fingers to 9'4" backboard, and wrist 1 inch under 9 feet backboard = 9'7" = 27 inch vertical jump = +1 inch! Touched 9'6" with both hands on a L-R plant approach jump
My newly acquired 3/4 length 2XU compression pants felt good, much thicker than my Amazon chapies (Tesla, Drskin) - much cheaper than retail price, $35AUD, if you search on Google on ShopBots may have helped my hops :p Shorter though, doesn't quite cover the calves...
95kg x10 = around 127kg e1RM. About 1.55x bodyweight Might have been able to do a 11th rep, but I strained quite a bit on the 10th rep, so didn't attempt it 12th rep on 85kg set flew up when I expected a grind....
Put SSB pad lower on the back, widened stance a touch, so I can sit between my legs, and back a bit, while pulling arms/elbows in against the body. Felt much better, my knees felt great. And now my form is more consistent and it looks and feels like a heavy goblet squat, especially since the SSB camber puts the load forward. Pretty hard to GM the weight as well like a Goblet and front squat, but upper back rounds much like them as well
SSB Good morning 40kg 2x10 - too light!
This group in Oly shoes - alternating sets 2 mins rest Wall tib raise - body at 45 degree angle - in oly shoes BW 2x13 @RPE 9 SSB single leg calf raise - single arm supported on opposite side - both sides back to back - on 1 inch elevation - controlled eccentric, 65kg x14, x12 @RPE9 Romanian Deadlift 60kg x16, 85kg x12 - too light!
Flat shoes - alternating sets 2 mins res SSB Lateral squat - BW x10, cossack squat with 5kg plate, SSB 20kg x7 reps each side single leg raise - straight legs x 30sec ISO, bent leg x 30 sec ISO
stretch
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16 hour fast - Broke fast just before weights with 3 cherries, plus 12 or so pistachios nuts
3100 calorie burn for today, not including weights ate 2200 calories
Weighed 80+kg before showering, shows how much water I sweat out, but not till I crack under 80KG!
orderd a bunch of shoes over the weekend and got them all today - all for much cheaper due to Sale, plus Long Weekend discounts!
Nike Varsity Compete TR 2, because it was a cheap ass $74AUD training shoe, that I will use for general training duties in place of my worn out Merrell trail glove 3s Looks pretty good as a casual shoe as well, but will likely kill the tread... Although I ordered in size 10.5 and found out over the weekend that I'm actually a size 9.5 after all this time.... And Nike appears to have sold out of all 9.5s so I can't return and rebuy that size... but at least Nike allows you to wear the shoe for 30 days and still return them :p
Then a bunch of trail running shoes - for my walking/hiking duties, and maybe intervals later on Now to choose which to keep, as I can return a few for free
Saucony Peregrine ISO - pretty padded, comfy, and a sweet colour, might just keep for the looks
Merrell bare access XTR - the lightest of the bunch with a minimal shoe feel with a bit of extra padding - feels like a direct replacement for my current New Balance Minimus 1010v2, with the Vibram sole which has lasted ages!! feels the lightest and the most naked of the bunch, but the arch support feels quite high. Also looks quite good as a casual shoe in blue.
Inov-8 Terra Ultra 260 G - this is worst looking of the bunch and costs the most, after discounts. feels a bit tight around the frontal foot, but the sole looks like it will last the longest with the heavy duty graphene rubber it has on the sole. And it feels so good when I lightly jog around on the balls of my feet indoors.
Dips bothered my left shoulder, so will drop them.... the only thing that does are 45 degree pushups , pushing downwards, and lowering to sternum or lower, like a decline bench. The only thing is that it's hard to get enough resistance....
stretch
Back at home
3 min rests High angle rows to ribcage barbell 20kg x10, 30kg x5, 40kg x12, x 11 @ RPE 9
2 mins rests vertical wall slide/ab roll out with cardboard roll and band short light Rogue band, dual strand 2x10 3 angle lateral wall slide - light short Rogue band x15 each side
stretch
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15 hour fast - broke fast before session at home with a broccoli and handful of pistachios
3200+ calorie burn, not including weights ate 2300+ calories
105kg x6 = around 125kg e1RM and a PR by default. About 1.52x bodyweight Upper back was rounding quite a lot, and obliques and mid back thrased like how it feels on heavy deadlifts!
I really don't like how my whole back feels on SSB at high intensities right now, so I will try and limit my sets to under 80%, 8-10 reps or sub-maximal sets Might need to move the pad further back/lower
clean grip deadlift + RDL combo barefeet - deadlift, lowered to knee, RDL back up, then lowered under control RDL style back to floor -
Warmed up with 60kg and it felt so hard, with my back and core trashed by SSB squats, that I bailed out....
Single leg RDL - arm supported- load on working side - 24kg Kettblebell x15, x15+5
This group in Oly shoes - alternating sets 2 mins rest Wall tib raise - body at 45 degree angle - in oly shoes BW 2x12, x11 @RPE 9 SSB single leg calf raise - single arm supported on opposite side - both sides back to back - on 1 inch elevation - controlled eccentric, 62.5kg x15, x13 @RPE9
Flat shoes - - alternating sets 2 mins res SSB Lateral squat - BW x10, cossack squat with 5kg plate Dip shrugs x15 Dip hold bent knee leg raise x15 Standing pushups on dip bars x15 Inverted row on dip bar- neutral grip x15 Single leg Bent knee leg raise - ISO x 20secs 3 way band shoulder mobilization - medium purple jump stretch band - each of 6 positions x four 3 sec holds
stretch
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16 hour fast - Broke fast just before weights with a small amount of shredded raw carrots and beetroot, plus 12 or so pistachios nuts
3200 calorie burn for today, not including weights ate 2800 calories
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