Author Topic: Reboot - get lean, get hops  (Read 47743 times)

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CoolColJ

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Re: Reboot - get lean, get hops
« Reply #690 on: November 25, 2020, 12:04:33 pm »
+1
Wednesday 25th November 2020

Crap sleep, but better than yesterday

Ok session given this and recent stress.
Sure smoked my quads and hamstrings without beating me up into a pulp

Resetting things up


Soft tissue work - skipped

bodyweight at home without shoes in winter clothing = 85.1kg

at home - Lower week 1

front and side planks x 30 secs each

Peterson setups 6 inch x10, Patrick step up 6 inch x10
supported ATG split squat BW x10 + 20 sec hold at bottom on last rep
Broom dislocates and overhead squat

alternating sets 2 mins rest
in flat, minimal trail running shoes (Merrell Vapour trail 4)

Olys -

power snatch complex x 20kg
Power snatch + 12 overhead squats, deeper each rep x 20kg

Power snatch + 3 Hang Power Snatch x 30kg, 35kg, 40kg, 42.5kg
Power snatch 47.5kg 2x2

1x power clean + 3 high hang power clean  47.5kg, 50kg
high hang power clean 55kg x2

power clean 60kg x3


Squats

Did these before the back squat of the same load
Front Squat 60kg x5, 80kg x5, 90kg x3

High bar squat - belted -  Iron Edge XHeavy band around knees
bare feet 60kg x pause with 10 deep breaths, 60kg x10.  Oly shoes - 60kg x5, 80kg x5, 100kg x4, 110kg x3

4+ mins rest
no band around knee - controlled down - 115kg, 253lbs x5 @ RPE 9

all sets, band around knee
105kg, 231lbs x5 @ RPE 8
paused - 105kg, 231lbs x5 @ RPE 9

90kg, 198lbs x8 @ RPE 8.5
rest 30+ secs
90kg x 5 @ RPE 9.5

resetting my squat form Max Aita style, staying as upright as I can, while keeping back angle on the way up,  the same as on the way down.
Keep the pressure on the quads.. I squat to improve leg strength so why let them off the hook and lean forward when it gets hard?
I recently did 115kg x 12 using my old way, and half of that today, show you how much stronger my posterior chain is vs my quads.

Also used bands around the knee of most of my sets today

Will build on today each week.

<a href="http://www.youtube.com/watch?v=DrwiddA_8CQ" target="_blank">http://www.youtube.com/watch?v=DrwiddA_8CQ</a>


This group in Oly shoes - alternating sets 2 mins rest

A1) RDL - to knee cap - facing down slope of garage, hook gripped -  clean deadlifted off the floor - 60kg x5, 80kg x5
belt/straps - 80kg x15 @ RPE 7

A2) SSB single leg calf raise - arm supported - 1 inch elevated 3 sec eccentric to neutral position, explode up - BW x 5, 30kg x5, 50kg x 5, 70kg x3
82.5kg x10, x10 @ RPE 9 (+2.5kg)

A3) Wall tib raise - lower body at 40 degree angle - upper body off wall - in oly shoes - BW x5, 3x10 @ RPE9

B1) SSB Peterson step up - single arm supported - 4 inch step Oly shoes
controlled eccentric - 60kg x10, x15  @ RPE 8

B2) SSB Good Morning onto toes 50kg x5, 60kg x 10 @ RPE 8

Nordic curl - GHR - knees on 2cm pad,  6 inch aerobic step + rolled yoga mat on hip.
5 tiny partial reps and 1 assisted rep to warmup
BW slow eccentric x 3 unassisted + 4 assisted

Form is now in between a GHR machine and Nordic curl, so a bit easier at the bottom when the front of thigh contacts the step and yoga mat.
But still quite hard!

lying lateral leg raise Iron Edge XHeavy band, 3 count hold at top x 15

Jefferson curl 20kg x10

Rectus femoris release with 20kg barbell in seated position, each side
stretch

---
12 hour fast - broke fast before BBall - a bit of raw carrot/beetroot and a slice of cheese
2900 calorie burn - according to Fitbit Charge 3, with HR monitor off,  not including weights
ate 3000+
« Last Edit: November 27, 2020, 10:51:02 pm by CoolColJ »

CoolColJ

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Re: Reboot - get lean, get hops
« Reply #691 on: November 26, 2020, 08:43:10 am »
+1
Thursday 26th November 2020

Pretty sore all over, especially my quads, glutes, upper hammies, calves and abs

But by evening I felt a lot better, tight 2XU compression pants helped

----
Waking mobility work

-----
16 hour fast
3400+ calorie burn according to Fitbit Charge 3 - with heart rate monitor off
plan to eat 2000

CoolColJ

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Re: Reboot - get lean, get hops
« Reply #692 on: November 27, 2020, 10:49:02 pm »
+1
Friday 27th November 2020

Really poor sleep and still fairly sore, plus stress, so took it easy

----
Waking mobility work

ISOs - tendon health

A few 30 sec calf raise ISOs just above neutral,   AM and later in the day

Single leg heel elevated squat at 60 degrees, partially supported by other leg x 30 secs x 3
Single leg lateral wall drive x 30 secs x 2
single leg sissy squat, 50% ROM, partially supported by other leg x 30 secs x 3
single leg sissy squat, 50% ROM x 30 secs


stretches

-----
18 hour fast
2300+ calorie burn according to Fitbit Charge 3 - with heart rate monitor off
ate 2300+

« Last Edit: November 27, 2020, 11:02:40 pm by CoolColJ »

CoolColJ

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Re: Reboot - get lean, get hops
« Reply #693 on: November 30, 2020, 04:39:12 am »
+1
Pretty much everyday so far has been like above, not much sleep and lots of stress, so I have been taking it easy, and doing the ISO as per above and stretches

Will get back on track tomorrow hopefully

CoolColJ

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Re: Reboot - get lean, get hops
« Reply #694 on: December 02, 2020, 04:29:24 am »
+1
Tuesday 1st December 2020

Bad sleep, but felt ok as I haven't done much lately


bodyweight at home without shoes = 86kg


BBall practice session at WLC outdoor courts -  60 mins

1) 15 mins dribble and ball control drills
2) movement efficiency drills - 2 sets each - single leg star drill, 2 legged side to side speed hops, 2 legged forward and back speed hops, 2 legged hop star drill (2 cycles each direction)
3) medium to high intensity moves, shots, layups, threes
4) Jumps at the 45 min mark, and dunks on 8 feet netball rim -  15 mins worth

Both my achilles/heel felt great, no twinges during the hops
And I was able to run around on the balls of my feet the same.

Felt rusty and no hops today, down a few inches, man you lose it fast!
Didn't go too hard

Cooldown

Sit in bottom of narrow stance squat for 2 mins

stretch lower + upper

---
12 hour fast - broke fast before BBall - a bit of pistachios, raw carrot/beetroot and a slice of cheese

3700+ calorie burn - according to Fitbit Charge 3, with HR monitor off
ate 3200
« Last Edit: December 02, 2020, 06:23:56 am by CoolColJ »

CoolColJ

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Re: Reboot - get lean, get hops
« Reply #695 on: December 02, 2020, 06:23:36 am »
+1
Wednesday 2nd December 2020

Don't feel tired, sore or beat up - nice

No inflammation in both heels, but right heel still aches a bit when cold - nice progress compared to last time.
haven't been walking much, that might help as well......
Left quad tendon also much better.
Tweaked right side of lower back though, quite sore when I got up, from a spin move yesterday

----
Waking mobility work

high to low externally rotated band pull apart with hold x 15 + 20 sec hold
band dislocates 3x20

ISOs - tendon health

A few 1 min calf raise ISOs just above neutral

Single leg lateral wall drive x 30 secs x 2
single leg heel elevated split squat, knee well over toes x 1 min x 3

stretches

-----
18 hour fast
2200+ calorie burn according to Fitbit Charge 3 - with heart rate monitor off
plan to eat 1800+