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
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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
Still sore from last weights session. Decided to skip upper body stuff today, not in mood for it
fasted bodyweight without shoes - 87.5kg, 86.9kg back at home - should crack into 85kg by end of the week - the halfway point.
BBall practice session - 75 mins
dribble, shooting practice, and intense dribble and moves. Max effort moves the last 30 mins and jumps. And jump plant practise
Brought my foldable stool to practice moves against Even though I'm sore and not that fresh I did jump an inch higher today, based on my height vs the net. Looked about 9'7+" touch, off a hard penultimate into L-R plant. Felt really bouncey and strong in my feet and calves, just pogoing around in 2-3 jumps in sequence like nothing, tipping in balls and doing double pump 2 legged jump power layups etc Lower back was aching again on the landings after a bit :/
High low setup seems to be working well
Promising for 2 days after weights on a high calorie deficit. So another 15kg lower in bodyweight, more torque in my engine, and eating more to restore my testosterone (no libido right now...) I should be over the rim for sure.
stretch
--
58 min walk with rests mid walk - 1x 100m backwards walk up 20-30 degree sloped paths @ 2 mins later in walk - 1x 30 degree slope @ 1 min
practiced jump plants timing while walking on the grass field mid walk
mid way through walk backward walking up a 20-30 degree sloped path x 2+ mins
stretches
-- later on, practised my jump plants at home - low intensity R-L plant messes me up! I should be a R-L planter as I mostly dunk with the right hand, but I do a funky hop step off a L-R sequence to make my R-L plant jump..... L-R is nice for doing double pump reverse layups, up and under the rim, coming from the right side though
Total loss so far - weight 16.4kg 36lbs Waist 7 1/8 inches BF% Tanita 9.1%
less scale weight lost this week, but last week I lost more than expected from extra water loss, so it balances out. No change in hip size this week, so maybe I gained some booty muscle mass
Tanita BF% is annoying me as I have seen much lower numbers during the week in the 21-22% range, so that is probably where I'm actually at
--
achey all over, and slight drained feeling. My upper hammies and upper calves are sore from the good mornings onto toes, in a way that the single leg calf raises and RDLs don't seem to touch....
BBall practice session - 45 mins dribble, shooting practice, intense moves and layups 10 or so Jumps after 35 mins -
jumps were crappy - gah I can't wait to start eating more and walk less, but I need to be patient and get to 80kg first.... Lower back quite achey on jump landings :/
--- 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 all paused - 40kg x3 , 60kg x3, 80kg x1, rest 30 secs, 80kg x1 regular
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 5 mins rests - 80kg 2x8, 80kg x 12 @ RPE 9
Lower back feeling it a bit, and on the first rep with 80kg on front squats my mid back felt bad, did a better single after 30 secs rest, it's all down to my form, second rep much better braced.
The 2x8 with 80kg on squats felt kinda hard on the 8th rep each time, so not sure how I got to 12 on the third AMRAP set One rep in the tank, especially so, when fresh. Quite a jump from the 80kg x10 @RPE 10 last week! So e1RM is about 120kg now, 264lbs
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 90kg x 8 combos - 4 reps normal, 4 reps hooked grip Good morning onto toes 40kg x10 front squat support 110kg x30 secs, 100kg x 35 secs
Rotating between each exercise - 1-2 mins rest single leg kneeling deadlift 10kg x 12 single leg calf raise - +10kg x16 Wall tib raise - body at 45 degree angle - BW x18 Standing single leg raise - lightest band I have - (straight legs x15 + bent leg x 15) Peterson stepups - 5 inch +10kg 2x20 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 50secs walk around front yards, each side ATG splitsquat BWx10
released upper traps and triceps on loaded bar
stretch
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I may not be jumping well, but the big calorie deficit hasn't effected my strength and muscle mass gains Getting quite a bit bigger, may have a hard time getting under 70kg bodyweight now...
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3400 calorie burn for today, not including weights
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