Author Topic: 40x40  (Read 292 times)

0 Members and 1 Guest are viewing this topic.

Coges

  • Hero Member
  • *****
  • Posts: 2596
  • Respect: +1793
    • View Profile
    • Email
40x40
« on: June 05, 2019, 02:43:44 am »
+4
New log time. Been contemplating this for a bit. Fresh start and all. Really though I've been faffing about for a while now and think a new log without the clutter of the previous one will help me focus. One main goal for this log is to have a recorded 40" vert by my 40th birthday which is in roughly 349 days. My most recently recorded vert test was 32" in mid April this year off the back of maybe 4 weeks of consistent training. Weighing in at 90-91 at the time. I'm not sure I can add 8" in 12 months but I can certainly try. All training will be focused on this one goal.

The following is a checklist of items I think I need to tick off in order to reach the goal:
- bw of 85kgs- I have at least 6-7kgs of fat I can lose. Want to be no more than 8%.
- consistent jumping practice- practice that skill
- Loose calves, quads and hip flexors- these have been tight for years. Like decades.
- Have elite core strength- this is the one area I've never trained. I've had decent squatting and deadlifting strength. Never had good or decent core/hip flexor strength. This could be a huge missing link for me.
"Train as hard as possible, as often as possible, while staying as fresh as possible"
- Zatsiorsky

Coges

  • Hero Member
  • *****
  • Posts: 2596
  • Respect: +1793
    • View Profile
    • Email
Re: 40x40
« Reply #1 on: June 05, 2019, 02:47:19 am »
+2
05/06/19

Plantar Fascia and Tibialis Stretch- 2 mins each

Reverse Sled Drag- 3 x 120m
Poliquin Step Up- bar x 20, 30 x 20, 45 x 20
J Curl- 16 x 5, 20 x 5, 25 x 5

Tibialis raise- 2 x 20
Hanging leg raise- knees bent on way up, straight on way down- 2 x 10

Incline DB Press- 12.5s x 10, 15s x 10
Face Pull- 40lbs x 10, 50lbs x 10

Ball game was ok. We lost by 6 but we were down by 15 after 5 minutes. Basically asleep at the wheel for the start of the game. I played ok. Still getting over the back issue from a couple of weeks back. Feeling good in game but missing a step of pace and some height from my vert.

Stretching- Couch and pigeon stretches. 
« Last Edit: June 05, 2019, 07:20:44 am by Coges »
"Train as hard as possible, as often as possible, while staying as fresh as possible"
- Zatsiorsky

LBSS

  • Hero Member
  • *****
  • Posts: 11496
  • plugging away...
  • Respect: +6175
    • View Profile
    • Email
Re: 40x40
« Reply #2 on: June 05, 2019, 05:49:00 am »
+2
hell yes! go get it.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: long very easy run 80+ mins @ 5:40+ (14+ km)
monday: strength/cross training
tuesday: easy run 60+ mins @ 5:20-5:30 (11+ km)
wednesday: fartlek (mostly easy pace with mix of strides, hills, long tempo) 45 mins (8+ km)
thursday: easy run 60+ mins @ 5:20-5:30 (11+ km), strength/cross-training
friday: rest
saturday: short tempo 6-8x500 @ sub-4:00 (7 km)

strength would be:
- hops 2x10
- box jumps or ME SVJ 2x5
- squats 3x6-8 or weighted BSS/lunges 3x10/leg
- RDL/hypers 2x10-12 or SLRDL 2x10-12/leg
- upper push myo-reps or sets to technical failure
- upper pull myo-reps or sets to technical failure
- leg raises, holds, pallof presses

Coges

  • Hero Member
  • *****
  • Posts: 2596
  • Respect: +1793
    • View Profile
    • Email
Re: 40x40
« Reply #3 on: June 05, 2019, 07:14:00 am »
+1
"Train as hard as possible, as often as possible, while staying as fresh as possible"
- Zatsiorsky

acole14

  • Hero Member
  • *****
  • Posts: 1590
  • Respect: +1121
    • View Profile
Re: 40x40
« Reply #4 on: June 05, 2019, 09:15:54 pm »
+2
Awesome goal mate. I actually think you have a good chance of getting it if you have some clear air to train hard.

Coges

  • Hero Member
  • *****
  • Posts: 2596
  • Respect: +1793
    • View Profile
    • Email
Re: 40x40
« Reply #5 on: June 05, 2019, 09:51:34 pm »
+1
Awesome goal mate. I actually think you have a good chance of getting it if you have some clear air to train hard.

Thanks mate. Yeah me too. I think there's a lot of stones I've left unturned in the past.
"Train as hard as possible, as often as possible, while staying as fresh as possible"
- Zatsiorsky

Coges

  • Hero Member
  • *****
  • Posts: 2596
  • Respect: +1793
    • View Profile
    • Email
Re: 40x40
« Reply #6 on: June 05, 2019, 09:56:55 pm »
+2
06/06/19

5am training
bw - ? batteries flat in scales (may not be a bad thing for a bit)- down a bit based on the mirror eye test.

Calf Stretch- 2 mins per side

Heavy Sled- 3 x 20m
Split Squat (front foot elevated 2")- bw x 10, +12 x 10, +16 x 10
Seated GM- +10 x 10, 20 x 10, 30 x 10

SL Calf Raise- +10 x 10, 20 x 10
Low cable pull in (cable attached to feet lying down)- 40lbs x 10, 10

Full Rom Dips- bw x 4, 4
DB Ext Rotation- 5kg x 10, 10

Stretches x 2min each
90:90, butterfly, seated pancake

I'm taking things slowly. Had some right knee pain so elevated the split squats. Pain completely gone on 3rd set which was great. Time to build these back up. Seated GM isn't great at the moment so may switch these up for something that doesn't aggravate my back. Maybe DB horse squats, idk. All in all a good training sesh.
« Last Edit: June 05, 2019, 10:00:14 pm by Coges »
"Train as hard as possible, as often as possible, while staying as fresh as possible"
- Zatsiorsky

Coges

  • Hero Member
  • *****
  • Posts: 2596
  • Respect: +1793
    • View Profile
    • Email
Re: 40x40
« Reply #7 on: June 11, 2019, 07:25:01 pm »
+2
Had a rough long weekend. Great to spend time with the family. Was crook with a virus though and then Sunday night tweaked my neck. Been pulling a Zoolander for the last couple of days. Can't turn left. Focus this week will be on getting that sorted without worrying about any kind of training.

Goals for next 3 weeks till end of FY-
Lose 3kgs- I'm off alcohol and sugar again so this part should be easy
Get knees and ankles back to feeling good- no alcohol, stretching everyday, floss bands on ankles and knees daily.
Get to bed by 10pm.
"Train as hard as possible, as often as possible, while staying as fresh as possible"
- Zatsiorsky

adarqui

  • Administrator
  • Hero Member
  • *****
  • Posts: 31172
  • who run it.
  • Respect: +7686
    • View Profile
    • Email
Re: 40x40
« Reply #8 on: June 12, 2019, 12:11:35 am »
+1
nice to the no-alcohol part.

no sugar meaning like, no fruit or no junk?

not a fan of the no-sugar from fruit etc, but sugar too often is def a problem. going like 6+ hours between sugar ingests seems ok in my experience. if i ingest it every few hours, it def wrecks my endurance eventually. need to space it out more, otherwise my body starts to demand it too much & I feel more weak.

Coges

  • Hero Member
  • *****
  • Posts: 2596
  • Respect: +1793
    • View Profile
    • Email
Re: 40x40
« Reply #9 on: June 12, 2019, 09:17:25 pm »
+1
nice to the no-alcohol part.

no sugar meaning like, no fruit or no junk?

not a fan of the no-sugar from fruit etc, but sugar too often is def a problem. going like 6+ hours between sugar ingests seems ok in my experience. if i ingest it every few hours, it def wrecks my endurance eventually. need to space it out more, otherwise my body starts to demand it too much & I feel more weak.

Should clarify. No sugar from junk. That's my biggest weakness. Every time I've gone off sugar I have felt amazing. Legit amazing. Feel like I'm in a brand new body. I will still have fruit for sure. 
"Train as hard as possible, as often as possible, while staying as fresh as possible"
- Zatsiorsky

Coges

  • Hero Member
  • *****
  • Posts: 2596
  • Respect: +1793
    • View Profile
    • Email
Re: 40x40
« Reply #10 on: June 17, 2019, 08:26:43 pm »
+2
16/06/19

Ball game. Only had 4 players SMH. Only lost by 4 in the end and had a pretty decent game. 13 points. Lots of rebounds. 2 blocks. One where I sent the ball back over his head and out over the sideline on the full from under the rim lol. Other team had some solid players too. One reminded me of a younger version of myself except he could shoot the 3 ball. He also dunked on a fast break. Baby dunk but a dunk all the same. I got to actively work on my game too. Took a couple of outside shots, worked a couple of nice post moves, threw a Euro step in on a fast break. All stuff I normally would struggle to do. Still too heavy/unfit to dunk but getting there.

17/06/19

A) Plantar Fascia Stretch- DND due to corked calf
B) Tibialis Stretch- DND due to sprained ankle

C1) Reverse Sled Drag- 120m x 3- tank on setting 3 plus 150kg
C2) Poliquin Step Up- sets of 20 @ 20, 30, 40
C3) Jefferson Curl- sets of 5 @ 12, 15, 20 - hammies felt horrible

D1) Tibialis Raise- bw x 20, 20, 20
D2) ATG Leg Raise- bw x 10, 10, 10

E1) 45-Degree ATG Incline Dumbbell Press- sets of 10 with 10s, 12.5s, 15s
E2) Face Pull- sets of 10 with 30lbs, 35lbs, 40lbs

F) 90:90 > Pigeon Progression- 2 mins per side
G) Couch Stretch- 2 x 60s
"Train as hard as possible, as often as possible, while staying as fresh as possible"
- Zatsiorsky

Coges

  • Hero Member
  • *****
  • Posts: 2596
  • Respect: +1793
    • View Profile
    • Email
Re: 40x40
« Reply #11 on: June 18, 2019, 10:00:49 pm »
+1
19/06/19

6am

A Calf Stretch- 90s per side

B1 Sled Push-Pull- 3 x 20m - tank setting 4 + 120kg, 160kg, 190kg
B2 ATG Split Squat- bw x 10, +10 x 10, +14 x 10
B3 Seated Goodmorning- 20kg x 10, 10, 10

C1 Single Leg Standing Calf Raise- 15kg x 10, 10, 10
C2 Low-Cable Pull-in- 50lbs x 10, 60lbs x 13, 70lbs x 10

D1 ATG Dip- bw x 5, 4
D2 Dumbbell External Rotation- 5kg x 10, 10

To come later-
E 90:90 > Pigeon Progression
F Butterfly Stretch
G Seated Pancake Stretch

Ball game at 8.45 tonight too.
"Train as hard as possible, as often as possible, while staying as fresh as possible"
- Zatsiorsky

adarqui

  • Administrator
  • Hero Member
  • *****
  • Posts: 31172
  • who run it.
  • Respect: +7686
    • View Profile
    • Email
Re: 40x40
« Reply #12 on: June 18, 2019, 10:23:02 pm »
+1
19/06/19
Ball game at 8.45 tonight too.

dunk on somebody. :ibjumping:

or have a great game. :ninja:

or both. :ninja: :trolldance:

Coges

  • Hero Member
  • *****
  • Posts: 2596
  • Respect: +1793
    • View Profile
    • Email
Re: 40x40
« Reply #13 on: June 18, 2019, 10:30:09 pm »
+1
19/06/19
Ball game at 8.45 tonight too.

dunk on somebody. :ibjumping:

or have a great game. :ninja:

or both. :ninja: :trolldance:

Haha thanks mate. I feel like I'm a couple of weeks away from even just dunking. Body hasn't felt great but I'm nearly there.
"Train as hard as possible, as often as possible, while staying as fresh as possible"
- Zatsiorsky