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Members Area => Progress Journals & Experimental Routines => Topic started by: LT3976 on June 28, 2019, 10:51:26 am

Title: Everyone else is doing it....
Post by: LT3976 on June 28, 2019, 10:51:26 am
Already logging my workouts on an app, so figured I'd track them here as well.

Me:  43 years old, 5'9.  Training on and off for 25+ years.  History of ankle sprains.  Recently starting doing ATG program.

Goals:  stay healthy, jump high, run fast.

I believe ChrisM and Coges are on same program, so I figured it would be a good place to track my progress and to get input from the board. 

Any questions or comments.....please feel free to jump in.
Title: Re: Everyone else is doing it....
Post by: LT3976 on June 28, 2019, 10:59:50 am
6/27/19

BW:  179.2

Workout:

AM
A. plantar fascia stretch 3 mins
B. tib stretch 3 mins
C1. sled push/pull 3 x 20 meters push then pull
C2. atg squat, top set 40x20
C3. nordic curls, top set bw x 9 to 8 in box
D1. tibialis raise 3 x amap
D2. garhammer raise (level 2)  10,8,6
E. pigeon stretch x 3 mins per side
F. couch stretch 2 x 90 secs per side

Lunchtime
A1. single arm db press, top set 30 x 10
A2. lat stretch 3 x 30 secs per side
B1. powell raise, 10 x amap
B2. post shoulder stretch 3 x 30 secs per side
C1. tibialis raise 3 x amap
C2. calf raises 3 x amap

PM
A1. sled push/pull 2 x 60 meters
A2. ankle hops
B1. tibialis circles/adduction/abduction/raises 2 x amap
B2. calf raises 2 x amap
Title: Re: Everyone else is doing it....
Post by: LT3976 on June 28, 2019, 11:00:34 am
I try to fit in as much extra foot/ankle/calf/tibialis work in as possible to strengthen those areas
Title: Re: Everyone else is doing it....
Post by: LT3976 on June 28, 2019, 11:03:02 am
6/28/19

BW:  178.2
Title: Re: Everyone else is doing it....
Post by: ChrisM on June 28, 2019, 11:28:38 am
Logs are awesome! You're officially welcomed lol
Title: Re: Everyone else is doing it....
Post by: LT3976 on June 28, 2019, 01:15:57 pm
Thanks Chris! 
I figure if I keep up with this then I can look back 6 months, 12 months, whatever and see what kind of progress I’ve made.

Lunchtime workout:
A. Calf stretch 3 mins each side
B. Sled push/pull 1x60 meters each way
C1. RDL top set 95x20
C2. KOT squats top set 6 in box x 12
D1. Single leg calf raise top set 25x10
D2. L-sit top set flat ground x 17 secs

Upper body, stretching, and more ankle work tonight
Title: Re: Everyone else is doing it....
Post by: LT3976 on June 28, 2019, 08:56:13 pm
PM workout

Incline fly
Y-stretch
Wall slides
Trap raise

Tibialis raise
Calf raise
Ankle cirlces
single leg hops

Pigeon stretch
Butterfly stretch
Pancake stretch
Title: Re: Everyone else is doing it....
Post by: LT3976 on June 29, 2019, 09:21:23 am
6/29/19

BW: 176.4

Stretch day today
Title: Re: Everyone else is doing it....
Post by: LT3976 on June 29, 2019, 08:02:16 pm
Pike stretch x 3 mins
Pigeon stretch x 3 mins per side
Butterfly stretch x 3 mins
Seated pancake stretch x 3 mins
Couch stretch 2 x 90 secs per side
Shoulder extension stretch 3 x 90 secs
Butcher block stretch 3 x 90 secs

Multiple sets of tib raises, calf raises, ankle circles, 1 leg stands throughout the day
Title: Re: Everyone else is doing it....
Post by: LT3976 on July 01, 2019, 09:50:21 am
7/1/19

BW:  184  :o 
Was a complete food fest this weekend

AM:

A.  Plantar fascia stretch 3 mins
B.  Tib stretch 3 mins
C1.  Reverse sled drag 3 x 120m
C2.  Patrick step up. top set 6 in box 55x20 (weight wasn't bad, right ankle still swollen/sore, worked on getting good ROM)
C3.  Jefferson curl. top set 45 x 10
D1.  Tib raise x 20
D2.  Leg raise x 10
E1.  Incline DB press, top set 30x15
E2.  Face pull x 15

Title: Re: Everyone else is doing it....
Post by: LT3976 on July 01, 2019, 02:39:39 pm
Lunchtime:

stretch session

piriformis
hip flexor
upper body

some ankle traction exercises to help this sprain out
Title: Re: Everyone else is doing it....
Post by: LT3976 on July 02, 2019, 09:21:29 am
7/2/19

BW:  179.8.....that's more like it

AM

A.  Calf stretch, 3 mins each side
B1.  Sled push 3 x 40 meters
B2.  Split squat, top set 30 x 10 on 4 inch box
B3.  Seated goodmorning, top set 85 x 10
C1.  Single leg calf raise, top set 20 x 10
C2.  Low cable pull-in

Ankle traction exercises after.  These have made my ankle feel much better while doing them, but not perfect yet.  The split squats really pushed my ankle ROM today too.  Walking and light jogging don't aggravate the ankle right now, but not ready to push it too much with jumps yet.
Title: Re: Everyone else is doing it....
Post by: LT3976 on July 02, 2019, 02:25:15 pm
Lunchtime:

Dips, top set BW x 10 + 2 negatives
DB external rotation

Stretching:
Pigeon
Butterfly
Pancake
Prone Y
Shoulder extension
Butcher block

Some more ankle traction work.  I have floss bands coming in tomorrow so I am ready to start that
Title: Re: Everyone else is doing it....
Post by: LT3976 on July 03, 2019, 09:20:55 am
7/3/19

BW:  178.4

Stretch day today.  Would be a jump/sprint day also but right ankle still a little tender
Title: Re: Everyone else is doing it....
Post by: LT3976 on July 04, 2019, 11:45:48 am
7/4/19

BW:  179.8

AM workout

A1. Sled push-pull 3x20 meters
A2. ATG squat, top set 50x20 (standard hit)
A3. Nordic, top set 8 in box x 5.  I did 9 reps last week, so this is discouraging.  I did do 2 sets of 10 beforehand though, one to a 12 in box and one to a 10 in, so maybe it was fatigue

B1. Tib raise, 3x20
B2. QL extensions, 3x10 (top set 15lbs)

C1. DB shoulder press, top set 30x10
C2. Chin up, top set BW x 6

Lower and upper body stretching, some ankle flossing and ankle traction work after workout
Title: Re: Everyone else is doing it....
Post by: adarqui on July 04, 2019, 11:38:43 pm
7/1/19

BW:  184  :o 
Was a complete food fest this weekend

lol. what'd you have?
Title: Re: Everyone else is doing it....
Post by: LT3976 on July 05, 2019, 02:34:24 pm
7/1/19

BW:  184  :o 
Was a complete food fest this weekend

lol. what'd you have?

EVERYTHING in sight.  It was one of those weekends where that's all we did.  I think the Mexican food is what put me over the top though, ate like a king
Title: Re: Everyone else is doing it....
Post by: LT3976 on July 05, 2019, 02:39:10 pm
7/5/19

BW:  180.2 (not too bad considering I ate a ton of BBQ yesterday)

Morning workout:

RDL, top set 105x20 (getting better but lower back/hamstrings seem to be a weakness, both strength and flexibility)
KOT squat, top set 6 in box x 17
SL calf raise, top set 25x8
L-sit x 20 secs
Pullover, top set 25x10
Trap raise, top set 2.5x6
Title: Re: Everyone else is doing it....
Post by: adarqui on July 05, 2019, 09:43:21 pm
7/1/19

BW:  184  :o 
Was a complete food fest this weekend

lol. what'd you have?

EVERYTHING in sight.  It was one of those weekends where that's all we did.  I think the Mexican food is what put me over the top though, ate like a king

hah nice. :highfive:
Title: Re: Everyone else is doing it....
Post by: LT3976 on July 08, 2019, 08:28:25 pm
7/8/19

BW:  didn’t measure

This past weekend I didn’t do anything structured.  Some light ankle hops, standing 1 leg isos, ankle flossing, stretching, etc.

Today’s workout

A1. RDL, 3 warmup up sets, 3 working sets x 10 (top set 135)
A2. Hanging leg raise 3x5 (slow eccentric)
B1. SL calf raise, 5x10 (20, 10, bw, bw, bw)
B2. Standing tib raise, 5x10

Entire lower leg extremely pumped, can’t recall ever having them feel like that.  Good feeling
Title: Re: Everyone else is doing it....
Post by: LT3976 on July 10, 2019, 10:15:57 am
7/9/19

BW:  181.8

Not much time today but able to get some work done.

Workout:

A.  Push-ups, x20, x17, x17
B.  DB external rotation, 15x6, 10x7, 10x6
C.  Chin-ups, x6, x6, x4
D.  QL extension, 3x20x15

Sled push-pull
Ankle traction
Ankle flossing
SL standing iso
Title: Re: Everyone else is doing it....
Post by: LT3976 on July 10, 2019, 10:20:10 am
7/10/19

BW:  180.2

AM Workout.

A.  Skips, 6 sets x 10 per leg, gradually increasing height of skip
These felt awkward, need more practice to make it smoother

B.  Sprints, 6 x 30 meters, gradually increasing speed.
Tried to reach my max speed on the last two, but streets were wet and didn't wanna risk slipping on concrete.  Looking forward to the skips and sprints done weekly, much room for improvement.

C.  Patrick step up, 4 inch box.  6 sets of 15 (BW, 45, 85, 105, 105, 105)
Stayed with a lower box really trying to work on my ankle mobility.  Right ankle still slightly swollen and tight, but getting better.  Could've used more weight or a higher box for my left leg, but kept it the same. 

Ankle traction work
Title: Re: Everyone else is doing it....
Post by: LT3976 on July 15, 2019, 10:41:03 am
7/15/19

Haven't logged in a few days.  Was making sure to be prepared for Hurricane Barry (i'm in southeast Louisiana), but the storm turned out to be nothing more than a lot of rain.
Worked out Friday and Saturday mornings, just got something quick in, but didn't track anything.

BW:  didn't weight

Workout 1:

SL calf raise, BW x 12
Tib raise, to failure
Poliquin step-up, 135x10
RDL, 135x6
Garhammer raise, BWx5
Side bend, 20x10
DB press, 30x10
Face pull, x 10
Title: Re: Everyone else is doing it....
Post by: LT3976 on July 15, 2019, 02:40:14 pm
Workout 2:

ISO's

SL standing
Lunge
Push-up
Hip extension
Pull-up
Squat
Dip
SL Calf
90 degree chin-up
Title: Re: Everyone else is doing it....
Post by: LT3976 on July 15, 2019, 08:32:13 pm
Workout 3:

Easy recovery workout.  Planned on doing sled push/pulls but my backyard is still very wet from this weekend’s rain

Shoulder rotations with BFR bands
VMO bounces with BFR bands
Ankle flossing

Tommy john spinal hygiene routine

Ankle still a little stiff but legs felt incredible after this
Title: Re: Everyone else is doing it....
Post by: LBSS on July 15, 2019, 10:55:20 pm
what does the ankle flossing consist of?
Title: Re: Everyone else is doing it....
Post by: LT3976 on July 16, 2019, 09:20:01 am
what does the ankle flossing consist of?

wrap foot/ankle with voodoo bands.  the first one i wrap just like I'm wrapping or taping my ankle.  the other band I wrap up my ankle and up my calf.  I do plantar and dorsiflexion and ankle circles for about 2 minutes.  The burn is pretty intense towards the end.  When I pull the bands off there's a blood rush to my ankle.  Feels great for a while after I do it.  I've been doing it daily, sometimes a few times a day depending on time.

Title: Re: Everyone else is doing it....
Post by: LT3976 on July 16, 2019, 09:22:58 am
7/16/19

BW:  181.2

Workout 1:

SL calf raise
SL tib raise
Jefferson curl
Pull-through
Weighted butterfly
Split squat
BW leg extension
Long lunge
Horse squat

DB external rotation
Pull-over
Trap raise
Y-stretch
Powell raise
T-stretch
OH tricep extension
Incline DB curl

This morning's workout was a recovery/weighted stretch workout.  Very slow eccentric reps with a hold in the stretched position
Title: Re: Everyone else is doing it....
Post by: LT3976 on July 16, 2019, 02:23:34 pm
Workout 2:

ISO's

SL standing
Lunge
Push-up
Hip extension
Pull-up
Squat
Dip
SL Calf
90 degree chin-up
Title: Re: Everyone else is doing it....
Post by: LT3976 on July 16, 2019, 08:41:34 pm
Workout 3:

2 mins sled push/pull
BFR shoulder rotations
BFR VMO bounces
Ankle flossing
Spinal hygiene

Easy and quick workout to end the day

Looking forward to tomorrow, will be a jump/sprint/throw day
Title: Re: Everyone else is doing it....
Post by: LBSS on July 16, 2019, 11:17:43 pm
has the flossing made a notable difference in mobility? or just feels good?
Title: Re: Everyone else is doing it....
Post by: Coges on July 17, 2019, 02:27:18 am
has the flossing made a notable difference in mobility? or just feels good?

#hijack

Flossing has worked pretty well for me. What's worked better for the ankles for me is this. Ankles feel like a million dollars after this.

Title: Re: Everyone else is doing it....
Post by: LT3976 on July 17, 2019, 08:56:09 am
has the flossing made a notable difference in mobility? or just feels good?

Not a major difference so far.  I sprained my right ankle about 2.5 weeks ago, so really been using it to help the healing process.
Title: Re: Everyone else is doing it....
Post by: LT3976 on July 17, 2019, 08:57:25 am
has the flossing made a notable difference in mobility? or just feels good?

#hijack

Flossing has worked pretty well for me. What's worked better for the ankles for me is this. Ankles feel like a million dollars after this.



I do this one as well. 
When I do the flossing I use the same movements, only difference is it's not weighted and I have the compression around my ankle.
Title: Re: Everyone else is doing it....
Post by: LT3976 on July 17, 2019, 09:35:01 am
7/17/19

BW:  179.6

Skipped the morning workout.  Slept great last night and didn't want to get out of bed.  Ankle still iffy but getting better.
Title: Re: Everyone else is doing it....
Post by: LT3976 on July 17, 2019, 02:10:08 pm
Workout 1:

Statue of liberty
Pogo hops
Front and lateral db drop and catch
Skips for height
Plyo push-ups
2-1 jumps

ISO's:
Sl standing
Lunge
Push-up
Hip extension
Pull-up hang

Ankle flossing
Title: Re: Everyone else is doing it....
Post by: LT3976 on July 18, 2019, 09:08:07 am
Workout 2:

Sled push/pull
BFR shoulder rotations
BFR vmo bounces

ISO's
SL standing
Lunge
Push-up
Hip extension
Pull-up

Ankle traction work
Title: Re: Everyone else is doing it....
Post by: LT3976 on July 18, 2019, 09:09:40 am
7/18/19

BW:  180.2

Workout 1 (weighted mobility):

SL calf raise
SL tib raise
Jefferson curl
Pull-through
Weighted butterfly
Split squat
BW leg extension
Long lunge
Horse squat

DB external rotation
Pull-over
Trap raise
Y-stretch
Powell raise
T-stretch
OH tricep extension
Incline DB curl

Ankle traction

Title: Re: Everyone else is doing it....
Post by: LT3976 on July 18, 2019, 02:03:34 pm
Workout 2:

ISO's:
Sl standing 
Lunge
Push-up
Hip extension
Pull-up hang

Ankle flossing

Really working on holding the iso positions as long as possible.  Not sure how they will translate over to performance, but they should be great for tendon health.  My workouts lately have been a combination of stuff from Ben Patrick, Tommy John, Jake Tuura and Keith Baar.  I really enjoy learning new methods and implementing them.  That's what this area is for anyway.....'Progress Journals & Experimental Routines'

On the ankle flossing I wasn't worried so much about how many reps I did but more on moving through as full a ROM as possible.  I think that's gonna pay off with my ankle health.  I do it on both ankles, the one I sprained a little over 2 weeks ago and my 'good' one, which I've sprained a few times in the past.  Trying to get full ROM in both and clean up scar tissue.
Title: Re: Everyone else is doing it....
Post by: LT3976 on July 20, 2019, 06:32:57 pm
7/20/19

Took yesterday off

Out of town today but got two quick sessions of ISO’s in

Workout 1:
SL stand
Lunge
Standing hamstring

Workout 2:
SL stand
Lunge
Standing hamstring
Scap pull-up
Push-up

Then spinal hygiene routine
Title: Re: Everyone else is doing it....
Post by: LT3976 on July 29, 2019, 10:12:59 pm
7/29/19

BW:  didn't measure

Hit and miss with training last week.  Got a quick jump session in on Thursday, then took off the last few days. 
Took a mini vacation to Florida, no training, lots of eating, but good to be home and back in the routine of things.

Workout 1:

ISO's

Sl stand (5 mins)
Lunge (2 mins)----these sucked, but 2 mins straight is new top time for me
Standing hamstring
Push-up bottom position
Scap pull-up

Workout 2:

Sled push/pull-3 trips each way, approx 25 meters
SL calf raise x8
Tib raise x18
Squat calf raise x10
Tib circles 10lb to failure
Hamstring pulse x25
Patrick step-up 95x10 on 4 inch box
Long lunge iso x20 secs
Split squat 95x5 on 4 inch box
RDL 95x12
ATG squat 95x10
SL hip flexor 2 black bands x 15
QL extension 15x10
Leg raise x6
DB external rotation 10x9
Powell raise 10x7
1 arm db press 20x8
Pullover 20x11
Klokov raise 10x8
Inc db curl 10x14
Pigeon stretch
Ankle flossing

Title: Re: Everyone else is doing it....
Post by: LT3976 on July 30, 2019, 01:49:48 pm
7/30/19

BW:  181

Workout 1:
Warmup with some ankle bounces, statue of liberty and lateral shoulder pulses

ISO's

SL stand
Lunge
Standing Hamstring
Push-up bottom
Scap pull-up
Ankle flossing

These don't seem to be getting any easier!  I was able to hit 5 mins on the SL stand again today, but failed at 1:41 on the lunge before the shaking got uncontrollable.

Jumps, sprints(if weather permits), and upper body plyos/throws tonight
Title: Re: Everyone else is doing it....
Post by: LT3976 on July 30, 2019, 08:38:53 pm
Workout 2:

Warmup with ankle bounces, front and backwards marching, skipping, statue of liberties, shoulder circles, lateral pulses.

Single leg max jumps from 3 steps, 2x3 each side
Front and lateral drop and catch x 20 each
1 step double leg max jumps, 1x3 each side
Bent over lateral and row drop and catch, x20 each
Hi-lo pogo jumps, 2x10
Plyo push-ups, 2x8
Speed lunges, 2x10 (5 each leg)
Standing band plyo press, 2x8

Would’ve done a few fly sprints instead of the speed lunges but rain cancelled this out.  Good session though.  Felt good throughout and when I was done.

Title: Re: Everyone else is doing it....
Post by: LT3976 on August 03, 2019, 05:45:10 pm
8/3/19

BW: 182.8

Haven't logged much this week at all, nothing much going on.  Think I did two short ISO sessions this week, but work has kept me busy and haven't felt like getting up early to workout or to get it in when I get home.
Should get much better from here though.

Workout:

Warm-up with marches, high knees, skips, etc...forward and backward

Double leg jumps x30.  Did 2 R-L plants for every 1 L-R plant jump to balance my jumping out.  Rest 30-60 seconds between jumps.

Finished with:
Reverse step-ups
ATG ankle exercise
Ankle flossing
Title: Re: Everyone else is doing it....
Post by: adarqui on August 04, 2019, 09:52:36 pm
how were the jumps after some time off?

also do you have any future dates that you're trying to hit/get close to some specific numbers?

pc!
Title: Re: Everyone else is doing it....
Post by: LT3976 on August 05, 2019, 09:59:29 am
how were the jumps after some time off?

also do you have any future dates that you're trying to hit/get close to some specific numbers?

pc!

The jumps were...awkward, I guess would be the best word for it.  Haven't max effort jumped in a while.  Felt better the more I did, like I was getting into a groove.
Nothing specific right now....I'm just shy of touching rim.  Goals are touch rim, grab rim with 1 hand, grab with 2 hands...etc.  Just trying to put the work in to get there.

Title: Re: Everyone else is doing it....
Post by: LT3976 on August 05, 2019, 10:02:30 am
8/3/19

BW:  184.2

A1.  DB external rotation, 10x10,10,9
A2.  Powell raise, 10x9,8,8
C1.  Cross-bench pullover, 20x10,10.  25x10
C2.  Trap raise, 5x6, 2.5x7,8
D1.  Crushing grip, 10x9,8,8
D2.  Palming grip, 20x25 sec, 25x30,30 sec.

ATG ankle exercise
Ankle flossing

Also threw some ankle hops, skips, etc in on rest periods
Title: Re: Everyone else is doing it....
Post by: LT3976 on August 05, 2019, 10:09:24 am
8/4/19

BW:  183.8

A1.  Was supposed to be reverse sled x 100 meters, but it stormed outside last night, so did squatted backwards walk instead x 1 min (3 sets)
A2.  KOT squat, 10 in box x 10, 8 in box x 10, 6 in box x 10
A3.  Couch stretch.  Right ankle bothers me when put up against the wall for the stretch, so I held it with my hand instead
A4.  Nordics, 12 in box x 5, 10 in box x 5, 8 in box x 5
A5.  SL calf raise, BW x 9,7,6, holding at top and bottom for a count of 1, then hold in bottom position for 30 secs on last rep
A6.  Tib raise, x 18,17,16

ATG ankle exercise after

Knees feel strong, hamstrings are getting there. 
It seems my main weakness that I need to focus on is calf/ankle strength.  Was doing some running around with my son yesterday, and could feel the force going through my achilles. 
If I have time for a second workout I will probably add in some extra calf raises, jump rope, ankle hops, etc

Adarq.....I know you did a block of working on ankle stiffness a long time ago....any ideas to help bring that up to speed?
Title: Re: Everyone else is doing it....
Post by: LT3976 on August 06, 2019, 09:23:56 am
8/6/19

BW:  183.4

Workout:

A1.  Pigeon pose, 3 x 60 sec
A2.  Weighted butterfly, 3 x 10 + 30 sec stretch on last rep (10,20,20)
A3.  Jefferson curl, 3 x 10 + 30 sec stretch on last rep (45,45,45)
A4.  Garhammer raise, x 6,6,6
A5.  Split squat, 3 x 10 + 30 sec stretch on last rep (6 in box, 40lbs x 10,10,10). 
A6.  QL, 3 x 15 (20,20,20)

Was able to complete all reps, but only able to hold split squat stretch for 15 secs on last rep.  Ankle and hip flexor mobility need some work.  Used a 6 inch box on split squats so I could try to keep my back leg off ground and get my front hamstring over my calf.
Good work today, felt great after.
Title: Re: Everyone else is doing it....
Post by: LT3976 on August 06, 2019, 02:15:37 pm
Workout 2:

Calf raises, 2 up 1 down
SL calf raise ISO, 50 lbs x 40 sec with slow eccentric on last rep
Rhythm squats, 135 x 36
ATG ankle exercise

Shoulder dislocates, 2.5 lbs
Face pulls, 2 black bands
Lateral raise with 5 sec hold at top, 5 lbs
Incline db curl, 10 lbs

Ankle flossing

Only did 1 set of each exercise.  Most of them I didn't count reps, kept weight light enough that I could go high reps and went to fatigue.  Lower legs felt awesome after this, shoulders too.  Perfect extra workout to help with recovery/work capacity/tendon health/etc
Title: Re: Everyone else is doing it....
Post by: LT3976 on August 07, 2019, 08:37:36 am
Workout 3:

Calf raises, 2 up 1 down
SL calf raise ISO, 50 lbs x 40 sec with slow eccentric on last rep
Reverse step-ups, 4 inch box x 30
ATG ankle exercise

Shoulder dislocates, 2.5 lbs
Face pulls, 2 black bands
Lateral raise with 5 sec hold at top, 5 lbs
Incline db curl, 10 lbs

Ankle flossing

Had time for another workout this evening.  Subbed reverse step-ups for rhythm squats.  Felt great afterwards
Title: Re: Everyone else is doing it....
Post by: LT3976 on August 07, 2019, 08:42:24 am
8/7/19

BW:  181.0 (amazing what my weight will get down to when I don't eat like an asshole!).  175-178 lbs is a good spot for me where weight loss starts to level off.  I'm thinking 170 is a good weight for me though...should be able to hit that in the next week or so

Workout 1:

SL jumps x 30 total.  Rest 30 sec - 1 min between each jump.

I did 2 jumps off of right leg for every 1 off of left leg to balance out.  Jumps were terrible.  I've never been a 1 leg jumper.  But it's encouraging....I realize that the work I put in will lead to good adaptations over time.  Ankle feels great.  Achilles on both legs felt tight beforehand, so I did an extended warm-up of marches, skips, ankle dribbling, etc to get the blood flow going. 
Title: Re: Everyone else is doing it....
Post by: LT3976 on August 07, 2019, 09:19:38 pm
Workout 2:

ISO calf raise at top position
OI calf raise
Low pogo hops
Band pull apart
Cuban press
1 arm preacher curl
ATG ankle exercise
Ankle flossing

Nice, quick workout for a little more volume on ankles and shoulders.  Ankle getting better every day.
Title: Re: Everyone else is doing it....
Post by: LT3976 on August 08, 2019, 09:01:49 am
8/8/19

BW:  181.4

Workout:

Reverse sled, 3x150 meters
Patrick step up, 4 in box, 45x20, 75x20, 95x20
Single leg RDL, 20x10, 10, 10

Left shoulder a little aggravated today.  I think it's from the cuban press yesterday, will take that out of the rotation for now. 
I totally miscalculated the area that I have in my backyard to do sled work.  It's only around 10-11 meters, so I did 15 trips today to hit my 150 meters.  Legs and lungs were on fire.  Right ankle strength is coming back, but tightness is still there.  The step-ups weren't bad at all, will push the weight next time I do them.
Was supposed to do SL back extensions, but don't have a way to set that up at home so I subbed the RDL's.


Title: Re: Everyone else is doing it....
Post by: LT3976 on August 08, 2019, 01:39:40 pm
Workout 2:

Eccentric SL calf.....start with heel raised approx 10 degrees above parallel, hold for 5 secs, slow eccentric to full stretch, hold at bottom for 5 secs
Rhythm squats
ATG ankle exercise
Shoulder dislocates
Face pulls
Incline DB curl
Ankle flossing

Nice, quick workout.  These seem to make me feel better during and afterward. 

Tomorrow is stretch day, the Jumps on Saturday.  Will forgo the extra workout tomorrow, other than ankle flossing, to be fresh as possible for Saturday. 

Haven't eaten since last night around 8 pm.  Think I'll continue to fast through tomorrow afternoon, then have a few protein shakes and good dinner.  Just seeing if I can drop a quick 3-4 pounds and feel fresh at the same time.
Title: Re: Everyone else is doing it....
Post by: LT3976 on August 09, 2019, 08:56:23 am
8/9/19

BW:  174.2

Lost a ton yesterday.  Mostly water and glycogen I'm sure.  Gonna continue the fast til around 12 today, which would be right at 40 hours.  Nice little reset, and wasn't hard to do.

Workout:

Stretching

A.  Calf stretch x 3 mins ea leg
B.  Elephant walk til feel loose
C.  Couch stretch x 3 mins ea leg
D.  Pigeon stretch x 3 mins ea leg
E.  Wall middle split x 3 mins
F.  Seated pancake x 3 mins
Title: Re: Everyone else is doing it....
Post by: LT3976 on August 12, 2019, 09:42:33 am
8/12/19

Haven't logged in a few days but still able to get my workouts in.

Workout (8/10/19):

Two foot jumps x 30.  Did 2 RL plants and 1 LR plant, up to 30 total jumps.  Worked to a two-stop approach towards the end

Workout (8/11/19):

A1.  DB external rotation
A2.  Powell raise
B1.  Cross-bench pullover
B2.  Trap raise
C1.  Crushing grip
C2.  Palming grip

Workout (8/12/19):

A1.  Backwards squatted walk (was supposed to do reverse sled but weather was bad this morning)
A2.  Kot squat, worked down to 2 sets down to a 6 inch box x 10
A3.  Couch stretch
A4.  Nordics, worked down to a 6 in box x 5
A5.  Calf raise, BW x 10 with 30 sec stretch on last rep
A6.  Tib raises x 20
Title: Re: Everyone else is doing it....
Post by: LT3976 on August 12, 2019, 09:30:36 pm
Workout 2:

ISO calf top position
Eccentric calf
Depth drops
ATG ankle exercise
Shoulder dislocates
Face pulls
Incline db curl
Title: Re: Everyone else is doing it....
Post by: LT3976 on August 13, 2019, 09:28:36 pm
8/13/19

BW: didn’t weight

Workout:
A1. Pigeon stretch x 60 sec
A2. Weighted butterfly x 10, 30 sec stretch on last rep
A3. Jefferson curl x 10, 30 sec stretch on last rep
A4. SL hip flexor x 20
A5. Split squat x 10, 30 sec stretch on last rep
A6. QL x 10

Not much time or energy today.  Was supposed to run through the circuit 3 times, but only did once and called it a day. 
Title: Re: Everyone else is doing it....
Post by: LT3976 on August 20, 2019, 02:37:23 pm
8/20/19

Haven't journaled much lately, workouts have been haphazard.  Taking a break from the ATG stuff, the KOT squats aggravated my knee, and I want to add in more jumping into my workouts.  Just ordered 'applied sprint training' by James Smith the other day.  About 1/4 of the way through it.  Good explanation of Charlie Francis type workouts, but it's a tough read.  Also just got 'speed strength' by Joel Smith, gonna start on that one next.

I really need to focus on my lower leg (foot/ankle/calf) strength and elasticity, aerobic conditioning and shoulder health.  Started a high/low type set up yesterday, so we'll see how it goes.

BW:  didn't weigh

Workout 1:

Warmup:  marches, skips, high knees....forward and backward

Was planning on a few short sprints afterward, but achilles felt tight, so did some ~30 meter buildups instead

Hi/lo pogo jumps
Med ball chest pass
2/1 pogo jumps
Rotational med ball throws

Squat 3x2
Incline Bench 3x3

ATG ankle exercise
Shoulder dislocates

Workout 2:

SL stand
ISO pushup
ISO BSS
Scap pullup
ISO calf
Title: Re: Everyone else is doing it....
Post by: adarqui on August 20, 2019, 11:22:27 pm
8/20/19

Haven't journaled much lately, workouts have been haphazard.  Taking a break from the ATG stuff, the KOT squats aggravated my knee,

ah damn that sucks about the knee.

Quote
and I want to add in more jumping into my workouts.  Just ordered 'applied sprint training' by James Smith the other day.  About 1/4 of the way through it.  Good explanation of Charlie Francis type workouts, but it's a tough read.  Also just got 'speed strength' by Joel Smith, gonna start on that one next.

I really need to focus on my lower leg (foot/ankle/calf) strength and elasticity, aerobic conditioning and shoulder health.  Started a high/low type set up yesterday, so we'll see how it goes.

BW:  didn't weigh

Workout 1:

Warmup:  marches, skips, high knees....forward and backward

Was planning on a few short sprints afterward, but achilles felt tight, so did some ~30 meter buildups instead

Hi/lo pogo jumps
Med ball chest pass
2/1 pogo jumps
Rotational med ball throws

Squat 3x2
Incline Bench 3x3

ATG ankle exercise
Shoulder dislocates

Workout 2:

SL stand
ISO pushup
ISO BSS
Scap pullup
ISO calf

i remember James Smith on CF forums, smart guy, also very combative iirc. hah.
Title: Re: Everyone else is doing it....
Post by: LT3976 on August 21, 2019, 01:33:07 pm
8/21/19

BW:  181.6

Workout 1:

Warmup=forward and backward marches, skips, high knees, etc

Banded run in place - 5 sets
Jump rope - 5 sets
Upper body circuit weights, high reps

Workout 2:

SL standing iso
pushup iso
BSS iso
Scap pullup
Calf iso
Ab work

Today was a 'low' day.....higher volume, low intensity.  Achilles was a little tight this morning, but felt better as I got warmed up.  Will see how I'm feeling tomorrow.  Warm-ups are basically the same for low and high days, just some generic bouncy type stuff to get the blood flowing.  I have no issues with doing back to back low days if I feel that's what my body needs.
Title: Re: Everyone else is doing it....
Post by: LT3976 on August 22, 2019, 09:12:14 am
8/22/19

BW:  182.2

Workout:

Warmup: forward and backward marches, skips, hops, etc

Sprints:  buildups to 10 meter fly x 2

Hi/lo pogo jumps x 2 sets
Med ball chest passes x 2 sets
2/1 pogo jumps x 2 sets
Rotational med ball throws x 2 sets

Squat 2x2
Bench 2x3

ATG ankle exercise
Shoulder dislocates

Good workout today.  Achilles feeling better.  Sprints felt good, body not used to being at top speed.  Lots of room for improvement.  Jumps and throws felt good.  Getting coordination back for power exercises.  Squat and bench are just for general strength...nothing too heavy, just to get a stimulus
Title: Re: Everyone else is doing it....
Post by: LT3976 on August 26, 2019, 11:09:02 am
8/23/19

BW: 181

rest day

8/24/19

BW:  179.2

Low day:

Warmup:  forward and backward marches, skips, hops, etc

Banded tempo runs x 5 sets
Jump rope x 5 sets
various shoulder and ab work in between sets

ATG ankle exercise
Shoulder dislocates
Ankle flossing

8/25/19

BW: 179

Hi day:

Warmup:  forward and backward marches, skips, hops, etc

A1:  Banded sprints, 3 x 6 secs
B1.  Approach jumps, RL x 3, LR x 3
B2.  Lying med ball throws
C1.  Squat, 2x3  (185)
C2.  Depth jumps x4
D1.  Bench 2x5 (155)
D2.  Plyo pushup x 6

ATG ankle exercise
Shoulder dislocates

Title: Re: Everyone else is doing it....
Post by: LT3976 on September 06, 2019, 04:46:25 pm
Has it really been almost 2 weeks since I've logged?

Life's been hectic, but managing to get some shorter sessions in 4-5 times a week over the last 2 weeks.  Been doing only 'low' type sessions, more of a gpp/get healthy phase.  Typical format has been:
warmup:  forward and backward marches, skips, hops, etc
banded running in place or some type of hop (mostly ankle bounces) for 30 sec, with either abs or pushups in between sets
upper body: hi rep shoulder/upper back/arm work
atg ankle exercise/tib raises/shoulder dislocates

feeling good, will stick to this basic format for another 2 weeks or so before I start to incorporate more 'hi' sessions with sprints/throws/jumps and heavier weights

BW has been holding steady at 178-181 every day
Title: Re: Everyone else is doing it....
Post by: LT3976 on November 21, 2019, 04:22:47 pm
Fell off the bandwagon for a bit, but I'm back now.  Gonna see if I can stick with this for a while....thinking that logging will help.

11/20/19

Warm-up:
A1. Forward and backward sled drags
B1.  Calf jumps
B2.  Hip swings
B3:  Shoulder swings

Workout:
A1.  Heavy calf raises, focusing on top contraction
A2.  Tib raises
B1.  Patrick step up on a 4 inch box
C1.  Dips
C2.  Chins




Title: Re: Everyone else is doing it....
Post by: LT3976 on November 21, 2019, 04:25:36 pm
11/21/19

Warm-up:
A1.  Calf jumps
A2.  Hip swings
A3.  Arm swings

Workout:
A1.  SL calf raises, working bottom to mid position
A2.  Weighted tib raises, with full pf stretch
B1.  Split squat on 4 in box, mid to bottom position
C1.  Incline DB press
C2.  Scap pullup
Title: Re: Everyone else is doing it....
Post by: LT3976 on November 22, 2019, 02:22:00 pm
11/22/19

Warm-up:
A1.  Calf jumps x 50 (5 sets)
A2.  Hip swings x15 (4 sets)
A3:  Shoulder swings x15 (4 sets)

Workout:
A1.  SL calf raises, with hold at top, 3 sets x amap
A2.  Tib raises, 3 sets x amap
B1.  Patrick step up on a 4 inch box, 2 x 12
C1.  Dips, 3x3
C2.  Chins, 3x3
Title: Re: Everyone else is doing it....
Post by: LT3976 on November 22, 2019, 07:38:01 pm
Extra workout:

A1. Forward/backward sled drags
B1. Calf raise with 3 sec hold at top
B2. Wall tib raises
B3. Front plate raise to overhead
Title: Re: Everyone else is doing it....
Post by: LT3976 on December 03, 2019, 12:36:45 pm
12/3/19

BW:  184.2

Haven't posted in a while, but have been pretty active.  Workouts have been short and explosive...similar to neural charge (Thibadeau) or X-factor (Holler).  Trying to undo years of weight-based workouts and get some athleticism back.  Also been having a second workout for health.

Yesterday's workout:

Workout 1:

A1.  Hurdle hops
A2.  Muscle snatch
A3.  Speed Russian lunge
A4.  Lying med ball chest throw

4 cycles through

Workout 2:

A1.  Calf raise
A2.  Tib raise
B1.  Band face pull, to external rotation, to press
B2.  Band reverse sweep
B3.  Band overhead flexion/extension (reaching back as far as possible)
C1.  Patrick step up on 4 in box
C2.  VMO bounces
D1.  y-stretch
D2.  t-stretch

2-3 circuits of each, high reps, trying to get ankles, knees and shoulders in good shape.  Felt great after this