Author Topic: Reboot - get lean, get hops  (Read 235475 times)

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CoolColJ

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Re: Reboot - get lean, get hops
« Reply #1440 on: November 16, 2022, 01:55:52 am »
0
Tuesday 15th November 2022

Minor aches. Woke up feeling decent, but felt tired by the time training rolled around

----
Waking mobility work and upper body stretches
Soft tissue work for lower body and lats

Tendon health+rehab -  Low fatigue Week 16 - day 1

Bodyweight with shoes - 89.6kg 

general mobility drills

split squat ISO, rear leg straight, on balls of feet, at 80 degrees knee angle - x 35 secs
Front plank hold: x 35 secs
Glute bridge hold x35 secs
Side plank, legs bent: x 35 secs
Horse Stance hold - x 45 secs


-----
Rotating sets -

A) Sartorius ISO bent knee pull against opposite leg :- at 70% effort - 2x 35 secs
B) Peroneal external foot rotation ISO : seated, red Rogue mini Band between front of feet. Toes pointed - 2x35secs
C) Leg extension ISO, single leg - end of unit elevated 5 inches -
lifted up with help of arm, 20 sec hold at top, 25 sec hold at 45 degrees, no eccentric -  x15kg, 25kg

Chin grip lat stretch, feet supported - 3 x 30secs
Heel touch downs, single leg, off 6 inch step: - slow eccentric - x10
Half kneeling Kettlebell weight shift: - 10kg x60 Seconds (10 sec hold each rep)



Squats - did one set of front squat, high bar, low bar as I ramped up - 1 min between each.

Front squat - oly shoes, slow eccentric - 20kg x5, 40kg x3, 60kg x3, 75kg x3, 90kg x3 @ RPE 5
High bar squat - oly shoes, slow eccentric - 20kg x10, 40kg x5, 60kg x5, 75kg x5, 90kg x4, belt on  105kg x3, 120kg x3 , 135kg x2, 145kg x1
Low Bar Squat - oly shoes, slow eccentric - 20kg x10, 40kg x5, 60kg x3, 75kg x5, 90kg x4, belt on 105kg x3, 120kg x3, 135kg x2, 145kg x1

High bar squat - belt, controlled eccentric - 155kg x1 @ RPE 8.5
normal tempo
140kg x6 @ RPE 8 -- puts e1RM at 170kg
120kg x10 @ RPE 8

Squats felt much better with an extra day rest from BBall/jumps
Closing in on my goal of 140kg x10 on High bar squats

Starting to get comfortable with front squats, upped to 90kg today, felt good. Might try 100kg next week, which I should be able to do 10+ reps with

Based on my High bar e1RM s my bodyweight with shoes on, I should be vertical jumping around 29+ inches, was at 27 inches last week with sore legs, so should hit it when fresh.

<a href="http://www.youtube.com/watch?v=-jQP1-7jsWY" target="_blank">http://www.youtube.com/watch?v=-jQP1-7jsWY</a>


Rotating sets - 1 mins rest

A) SSB Good Morning: - oly shoes - 30kg x10, belt on 50kg x10, 70kg x10
82kg x8, x10  @ RPE 7/8.5  PR!! +2kg

B) Dumbbell press, rotating grip: - inline with ears - 15lbs x10, 25lbs x10, 35lbs x8
40lbs x12, x12, x11 @ RPE 8/8.5/9  (+1 rep on set 2 and 3)

Military Press: - Bulldog grip - 20kg x10
belt
60kg x2, x3 @10 -  failed 4th rep half way up

Tried out press on a whim, wanted to see if there was any carry over from Dumbbell presses and all the calisthenics.
The last time I pressed 60kg I hit 3 reps, so to match it after all the pressing means I'm stronger on it, and with a closer grip and zero practise.
Could maybe hit 6 reps with fresh.
Also means I can probably close grip bench 100kg for 6 as well, up 3 reps from the last time I did it

C) Tibilias Wall raise - against side of car, in oly shoes - BW x 10
Dip belt +10kg x12, 11, 10 @ RPE 9  (+1 rep each set)

D) SSB single leg Calf raise -  3 sec down, 2 secs up, in oly shoes, 2 inch elevated - 30kg x6, 50kg x6, 55kg x6, 57kg x6 @ RPE 8
E) SSB single leg bent kneeCalf raise -  3 sec down, 3 secs up, olys shoes, on floor -  30kg x6, 50kg x6, 55kg x6, 57kg x6 @ RPE 8

Increased elevation on regular calf raise, increased ROM into some stretch range, no pain.
Added an extra set with +2kg, felt hard, but no pain

--------
A) High angle barbell rows -  Elbows out, to upper abs - 20kg x12, 40kg x10, 60kg x6
belt
70kg x9 @RPE 10
60kg x10, x9 @ RPE 8.5/8

Reps down, fatigue from Presses, will drop down from 70kg next time.

B) Leg Curl - single leg - end of unit elevated 5 inches - toes pointed, explosive - 15kg x10
17.5kg x10, x7, x7 @RPE 8

----

Single arm dumbbell row, head supported : - elbows out - 55lbs x8
80lbs x10, x9 @ RPE 8.5

-----
stretch

CoolColJ

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Re: Reboot - get lean, get hops
« Reply #1441 on: November 16, 2022, 08:18:41 pm »
0
Wednesday 17th November 2022

Moderate drained feeling. Moderate to heavy soreness in quads, calves, glutes, hamstrings and upper back
Shoulders not all that sore for some reason

----
Waking mobility work and upper body stretches - lat and pec stretches

Tendon Rehab

Split squat ISO on balls of foot, rear leg straight: x 45 Seconds
----
Rotating sets
Peroneal external foot rotation ISO : seated, red Rogue mini Band between front of feet. Toes pointed - 3x45secs

Hip push against strap - around upper shins ISO - 70% effort - 2x 45 secs (standing, seated)
 Iron Edge XHeavy flat band around upper shins - seated x 45 secs

band felt like it hit the target better, will use from now on

Horse stance hold - 3x 45 secs

Sartorius, lying on back, single leg band pull ISO : - Rogue red mini band around feet -   2x 45secs
Iron Edge flat green medium band x 45secs

Toe Curl ISO - 3x 45secs

Bicep curl tricep extension overcoming ISO : 3 x45secs

-----

Walk - 20 mins

stretch

CoolColJ

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Re: Reboot - get lean, get hops
« Reply #1442 on: November 18, 2022, 07:25:39 am »
0
Thursday 17th November 2022

Hamstrings still sore as hell. Quads, calves, glutes and erectors still pretty sore as well.
Pecs rather sore, from what, I'm not sure....

----
Waking mobility work and upper body stretches, dislocates


Tendon health+rehab -  Low fatigue Week 15 - day 2

Bodyweight with shoes - 90kg

general mobility drills

BBall dribbling and ball control drills: - 5 mins - decent
Dancing - house style - 5 mins

Reverse hyper: BW 2x15

split squat ISO, rear leg straight, on balls of feet, at 80 degrees knee angle - x 35 secs
Front plank hold: x 35 secs
Glute bridge hold x35 secs
Side plank, legs bent, with adductionx 35 secs



Rotating sets - 1 mins rest

Peroneal external foot rotation ISO : seated,  Iron Edge flat heavy band between front of feet. Toes pointed - 3x 45secs + 3 slow reps
Horse stance hold - 2x 45 secs
Hip push against band - around upper shins ISO - Seated. Iron Edge XHeavy flat band  - 3x 45 secs

Seated calf Raise ISO push, single leg - tie down strap around towel/leg and under wood plank - 80% effort 3x45 secs

Sartorius, lying on back, band pull ISO : Doubled green band 3x 45 secs + 3 slow reps

Leg extension ISO, single leg - end of unit elevated 5 inches -
lifted up with help of arm, 20 sec hold at top, 25 sec hold at 45 degrees, no eccentric -  x15kg, 25kg
45 sec hold at 45 degrees, no eccentric - x30kg, x30kg - hard

Hammer + regular curl ISO - just below parallel, 30 sec curl, 15 sec hammer curl - 15lb dumbbell - 3x45 secs - hard

SSB single leg Calf raise ISO: - 2 hands supported, held at slightly above neutral, knees slightly bent -  45secs x 30kg, 50kg, 60kg, 60kg

Up 3kg on top sets, tough but no pain


Olys - 1 snatch high pull set, then 1 clean high pull set after 2 mins rest
Snatch high pull: 20kg x6, 40kg x3, 60kg x3, 70kg x3, 80kg x3, x3
Clean high pull: - 20kg x6 + a few power cleans, 40kg x3 + a few power cleans, 60kg x3 + a few power cleans
70kg x3, 80kg x3, 90kg x3, x3

Heavier sets starting to feel easier, getting stronger

Low Bar Squats - oly shoes, controlled eccentric - 20kg x10, 40kg x5, 60kg x5, 75kg x5, 90kg x5, belt on 105kg x5, 115kg x5,

belt
125kg x1, x3, x5, x12 @RPE 7   --> puts e1RM at 200kg PR!!

I thought that a solid 10 reps would be good with 125kg, given how sore my hamstrings, glutes, erectors and adductors were from the SSB Good mornings and leg curls I from a couple of days ago.
Damn 12 reps, that looked way easier than it felt.
The 12th rep was a bit easier than I expected I should have done at least another rep... That puts my e1RM around 200kg :o
But that ladder sequence of reps before hand did warm me up pretty well, which helped, a mild pump.

I'm starting to think 230kg, 506lbs at under 80kg bodyweight might be a realistic goal!
I'm not a powerlifter but I looked at the masters powerlifting squat records around here for age 50-54, and I could break them in the 77kg and 85kg classes of 175kg and 200kg :)


rotating sets 2 mins rest

Bar hang, leg raise holds: -  5 sec bent knee, 5 sec straight leg, 5 sec bent knee, 5 sec straight leg
20secs x1 set

Overhead, arms straight, side bend: - Powerblock dumbbell hands, alternating sides, paused - 10lbs x10, 25lbs x20, 30lbs x20, x18 ( +8 lbs, +1 set, hard)
Butchers block, thoracic lat loaded stretch: Powerblock dumbbell on upper back  - 30lbs 3x 1min
Hanging, leg raises -  Hanging, bent knee into straight leg pike leg raise, feet to hands: x 8, x7 @ RPE 8



Snatch high pull 80kg x 3, the last two top sets.
With different shoes, the fairly flat Reebok Nano X, and the heeled TYR L-1 Oly shoes. The heel makes it look and feel different, more squat like.

And Low Bar Squat 125kg x12 @ RPE 7 set

« Last Edit: November 18, 2022, 11:23:27 am by CoolColJ »

CoolColJ

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Re: Reboot - get lean, get hops
« Reply #1443 on: November 19, 2022, 03:18:47 am »
0
Friday 18th November 2022

Mild drained feeling.
Heavy soreness all over pretty much - quads, calves, traps, glutes, hamstrings.
Both QL trashed from the side bends, that extra set I added probably was not a wise choice

----
While lying in bed - rotating sets

lying on back, palms up, by side, ISO push :  3x 45secs
Lying on back, palms down, by side ISO push :  3x 45secs
Lying on back, bent arm, rear delt flye ISO :  3x 45secs

External rotation ISO - lying on back, arms facing up-  3x 45secs

Waking mobility work and upper body stretches - lat and pec stretches, dislocates


Tendon Rehab

Toe curl ISO - 3x 45secs
Sartorius bent leg ISO pull against opposite leg : 4 x 45 secs

Split squat ISO on balls of foot, rear leg straight: x 45 Seconds
----
Single leg, kneeling quad push into bed ISO: 3x 45 secs
Peroneal external foot rotation ISO : seated, Iron Edge flat green heavy band between front of feet - 3x45secs
Horse stance hold - x 45 secs, dip belt +5kg x 45secs, +10kg x 45secs
Hip push against band around upper shins ISO -  Iron Edge XHeavy flat band around upper shins - seated 3x45 secs


Walk - 20 mins

stretch
« Last Edit: November 19, 2022, 03:24:49 am by CoolColJ »

CoolColJ

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Re: Reboot - get lean, get hops
« Reply #1444 on: November 19, 2022, 03:23:38 am »
0
Saturday 19th November 2022

Still pretty sore in my lower body, so resting
BBall/Jumps tomorrow

----
Waking mobility work and upper body stretches - lat and pec stretches, dislocates


Tendon Rehab

Sartorius bent leg ISO pull against opposite leg : 4 x 45 secs
Tricep extension ISO : 3 x45 secs

Split squat ISO on balls of foot, rear leg straight: x 45 Seconds

Peroneal external foot rotation ISO : seated, Iron Edge flat green heavy band between front of feet - 3x45secs
Toe curl ISO - 3x 45secs

Single leg, kneeling quad push into bed ISO: 3x 45 secs
Horse stance hold - 2x 45 secs, +10kg x 45secs

Bent knee calf ISO push against wall -  single leg, sitting on floor, back into wall: 3 x45 secs



Walk - 22 mins



CoolColJ

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Re: Reboot - get lean, get hops
« Reply #1445 on: November 20, 2022, 11:52:46 pm »
0
Sunday 20th November 2022

Fat loss cycle 3 - Week 25
Height - 5'8.5"
weighed - 88.3kg (+0.8kg), 195lbs

waist - 35.25 inches (-0.25)
hip = 41.75 (+0.25)
upper thigh = 26 5/8 (-1/8)
Right calf = 15 7/8 (+1/8)
Neck = 15.75
Chest = 42 3/8 (+0.25) 
Right Arm (flexed) = 15.25
Wrist = 6 5/8

Tanita scale bodyfat % = 22.8% (-0.2 )

Total loss so far - weight -1.7kg Waist 2.25 inches BF% Tanita -3.3%

Phone app TDEE Calculator is at 2810 calories
Averaged 2500 calories over the week, 185g protein, 165g carbs,  106g fat.

More carbs this week, and bodyweight goes up from the water bloat....


CoolColJ

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Re: Reboot - get lean, get hops
« Reply #1446 on: November 21, 2022, 07:55:34 am »
0
Sunday 20th November 2022

Feeling better today, but still achey in lower body and posterior chain.
Looking into dropping second session of squats this week for better recovery

Elbows felt good today, the tricep extension ISOs are working.

----
Waking mobility work and upper body stretches
Soft tissue work lower body and upper body - brief session

BBall practise session at WLC outdoor courts - 35 mins

Bodyweight without shoes -  88.5kg

At the courts
Split squat ISO on balls of foot, rear leg straight: x 45 secs
Sartorius bent leg ISO push against opposite leg : x 45 Seconds

Dribbling drills - 15 mins
shot around and practised moves for 30 minutes

Did 15 or so jumps of all types and trick dunks on the 8 feet Netball rims
About the same as last week, but felt worse.
Shut it down after a bit



Pull Ups - on netball ring, close grip - scapular shrugs x 20
dead hang, paused to sternum - BW x1, x1

-----
Rotating sets - 1 mins rest

A) Pogo hops - low/mid intensity x20,
x40 - A few side to side swivel and rotating reps
x60 - A few side to side swivel and rotating reps
x60 - A few side to side swivel and rotating reps


B) Skips - 3 series of short sets of track and field A skips, prime times and lateral skips - all at low/mid intensity

C) L hang pull up - on netball ring, close grip, to sternum - BW x1,
BW x5, x5, x4 @ RPE 9/10/9    ( 5th rep 3inches short of sternum on second set )

Slightly stronger this week

D) Box Jump, Depth Drop/jump combo - 20 inch wall - jump from 2 feet away, landing ontop with straight legs 3x3
 
decent, added a few depth jumps

E) Pike push up: - elbows in, 24 inches between hands and feet - BW x3
BW 3x8 @RPE 7/8/8

Cuffs starting to adapt to the stress. Felt easier, maybe the 60kg Military presses I did earlier in the week helped


Muscle up, leg assisted - leg drive from ground on playground monkey bars
11 attempts, with 10-20 secs rest, made 6


rotating sets 2 mins rest

A) Inverted rows - reverse grip - BW x3
reverse grip -  Slight paused - BW x13 @ RPE 8,  x14 @10 - last rep 2 inches short of chest

Wide, thumbless grip -  Controlled eccentric, paused, to collar, elbows at 90 degrees - BW x14, x9 @ RPE 10 Last 2 reps short of chest

Pulled higher and with closer grip, like a bodyweight facepull, made it much harder

B1) Straight Bar dips - BW x3
Slight paused - BW x16, x14 @ RPE 8

felt really good this week, much more stable.

B2) Push up - feet elevated 22 inches, controlled eccentric - BW x15 @ RPE 8

-----

L-Sit - on bench - BW x30 secs, 20 secs  (+5 secs, near failure)

-------
stretch


Some of the stuff I did today

« Last Edit: November 21, 2022, 08:38:24 am by CoolColJ »

CoolColJ

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Re: Reboot - get lean, get hops
« Reply #1447 on: November 22, 2022, 03:28:12 am »
0
Monday 21st November 2022

Not feeling too bad today, not much soreness.
Both Achilles insertions achey, right side worse of the two.

Back into two sessions a day of ISO rehab work, and an extra set.

----
While lying in bed -

Hammer curl tricep extension overcoming ISO - elbow on bed - 4 x 45 secs

Waking mobility work and upper body stretches - lat and pec stretches, dislocates


Tendon Rehab

Morning
Lying on back, single leg press ISO push against wall - on toes - 4 x45secs
Calf raise ISO, single leg : - 45 secs straight legged, 20 secs bent knee x 4 sets
Toe curl ISO - 3x 45secs


Evening

Sartorius, ISO pull against strap from other leg: lying on back - 4 x 45 secs  - hard as hell
Lying on back, single leg press ISO push against wall - on toes - 4 x 45secs
Peroneal external foot rotation ISO : seated, band between front of feet - 4x45secs

These do appear to be working, left ankle area tendon pain down significantly.
Also hits the glute medius a bit, so killing two birds with one stone

Calf raise ISO, single leg : - 45 secs straight legged, 20 secs bent knee x 4 sets

CoolColJ

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Re: Reboot - get lean, get hops
« Reply #1448 on: November 24, 2022, 03:06:00 am »
0
Tuesday 22nd November 2022

Posterior chain achey from ISO work yesterday
But feeling better overall.

----
While lying in bed -

Hammer curl tricep extension overcoming ISO - elbow on bed - 4 x 45 secs

Waking mobility work and upper body stretches - lat and pec stretches, dislocates


Tendon Rehab

Morning
Peroneal external foot rotation ISO : seated, band between front of feet - 4x45secs
Sartorius, ISO pull against strap from other leg: lying on back - 4 x 45 secs
Lying on back, single leg press ISO push against wall - 90 degree knee angle, on toes - 4 x 45secs
Calf raise ISO push against wall corner. Single leg: - shoulder into foam roller 4 x 45 secs

Walk - 22 mins


Evening

Sartorius, ISO pull against strap from other leg: lying on back - 4 x 45 secs
Lying on back, single leg press ISO push against wall - 90 degree knee angle, on toes - 4 x 45secs
Calf raise ISO push against wall corner. Single leg: - shoulder into half foam roller 4 x 45 secs

CoolColJ

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Re: Reboot - get lean, get hops
« Reply #1449 on: November 24, 2022, 04:08:25 am »
0
Wednesday 23rd November 2022

Achey glutes, adductors from the ISOs, but feeling solid/strong

Left ankle peroneal tendons pain free today, but will continue doing the ISOs for another few weeks.

----
Waking mobility work and upper body stretches
Soft tissue work for lower body and lats

Tendon health+rehab -  Low fatigue Week 16 - day 1

Bodyweight with shoes - 89.7kg 

general mobility drills

BBall dribbling and ball control drills - 5 mins - good

split squat ISO, rear leg straight, on balls of feet, at 80 degrees knee angle - x 35 secs
Front plank hold: x 35 secs
Glute bridge hold x35 secs
Side plank, legs bent: x 35 secs
Horse Stance hold - x 45 secs

-----
Rotating sets -

A) Sartorius ISO bent knee pull against opposite leg :- at 70% effort - 2x 45 secs
B) Peroneal external foot rotation ISO : seated, Iron Edge mini flat heavy band on front of feet. Toes pointed - 2x45 secs
C) Leg extension ISO, single leg - end of unit elevated 5 inches -
lifted up with help of arm, 20 sec hold at top, 25 sec hold at 60 degrees, no eccentric -  x15kg, 20kg, 25kg
lifted up with help of arm, 45 sec hold at 60 degrees, no eccentric x 30kg

Over and under lat stretch, feet supported - 4 x 30secs
Heel touch downs, single leg, off 6 inch step: - slow eccentric - x10
Half kneeling Kettlebell weight shift: - 10kg x60 Seconds (10 sec hold each rep)



Squats - did one set of front squat, high bar, low bar as I ramped up - 1 min between each.

Front squat - oly shoes, slow eccentric - 20kg x5, 40kg x3, 60kg x3, 75kg x3, 90kg x3
High bar squat - oly shoes, slow eccentric - 20kg x10, 40kg x5, 60kg x3, 75kg x3, 90kg x3, 105kg x3, belt on 120kg x3 , 135kg x2, 145kg x1
Low Bar Squat - oly shoes, slow eccentric - 20kg x10, 40kg x5, 60kg x3, 75kg x3, 90kg x3, belt on 105kg x3, 120kg x3, 135kg x2, 145kg x1

belt, controlled eccentric - 155kg x1 @ RPE 6

145kg x8 @ RPE 8 -- puts e1RM at 193kg  (PR!!)

High bar squat
normal tempo - belt - 125kg x10 @ RPE 8 (PR!!)

Current bests +5kg
Putting 5kg on my squat every 3-4 weeks seems slow, but it's decent enough on a calorie deficit, and it adds up over a year.

Bar felt heavy and unstable on my  back on the low bar squats with >140kg loads, but not that hard for my legs/hips


Rotating sets - 1 mins rest

A) SSB Good Morning: - oly shoes - 30kg x10, belt on 50kg x10, 70kg x10
82kg x12, 85kg x10  @RPE 8  PR!! +3kg

B) Dumbbell press, rotating grip: - inline with ears - 15lbs x10, 25lbs x10, 35lbs x8
40lbs x12, x12, x12 @ RPE 8/8.5/9  (+1 rep on set 3)

C) Tibilias Wall raise - against side of car, in oly shoes - BW x 10
Dip belt +10kg x13, 13, 11 @ RPE 9  (+1 rep each set)

D) SSB single leg Calf raise -  3 sec down, 1 sec up, in oly shoes, 2 inch elevated - 30kg x6, 50kg x8, x10, x10 @ RPE 7/8/9
E) SSB single leg bent kneeCalf raise -  3 sec down, 1 sec up, olys shoes, on floor -  30kg x6, 50kg x10, x10, x10 @ RPE 8/8/9

Speeding up concentric

--------
A) High angle barbell rows -  Elbows out, to upper abs - 20kg x12, 40kg x10
belt
60kg x10, x12, 10 @ RPE 7/9/8.5

Dropped back down to 60kg, from 70kg, to get quality reps.
The way I do these rows is more like an upright row, so the dumbbell presses do fatigue me.

B) Leg Curl - single leg - end of unit elevated 5 inches - toes pointed, explosive - 15kg x8
17.5kg x10 @RPE 7
20kg x7 @9
17.5kg x7 @8

----
Single arm dumbbell row, head supported : - elbows out - 55lbs x8
80lbs x10 @RPE 8
elbows in 80lbs x8 @RPE 9

-----
stretch

« Last Edit: November 26, 2022, 04:05:14 am by CoolColJ »

seifullaah73

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Re: Reboot - get lean, get hops
« Reply #1450 on: November 24, 2022, 07:24:39 am »
0
Have you tried heavy eccentric squatting, to help boost your squat strength?
Something I'm curious of doing with paused squats, but not sure if it is an effective method.
Warm up drills
   - a walk, b skip quick powerful switch (heel to hams focus), a runs, dribbles small to big to run, straight leg to runs (force, reflex, go up/forward). force to hit the ground before it hits the ground knee/hip is at 90 degrees.
   - acceleration: low heel recovery, shin angle low, drive legs back before hitting the ground and drive thighs/knee forward not up
-------------------------------------------------------------
Measuring reminder:
5 toe to heel steps = 148cm
------------------------------------------------------------------------

�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil
Arm also aids the legs in driving it down with power - seifullaah73

My Progress Log
A Journey to Running fast and Jumping High
http://www.adarq.org/progress-journals-experimental-routines/my-journey-to-hypertrophy/

CoolColJ

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Re: Reboot - get lean, get hops
« Reply #1451 on: November 24, 2022, 08:22:50 am »
0
Have you tried heavy eccentric squatting, to help boost your squat strength?
Something I'm curious of doing with paused squats, but not sure if it is an effective method.

Not recently, maybe in the long distant past I might have dabbled with them.

The thing with squats, either you improve your skill at them to make it go up, or you make the muscles used get bigger.
So eccentric squats would likely be for the later and you would need to do a lot of them, so it would not be that practical IMO
If you had weight releasers it would be easier to implement

CoolColJ

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Re: Reboot - get lean, get hops
« Reply #1452 on: November 26, 2022, 04:03:28 am »
0
Thursday 24th November 2022

Sore all over, but no drained feeling

----
Waking mobility work and upper body stretches - lat and pec stretches, dislocates


Tendon Rehab

Toe curl ISO - 4x 45secs
Towel Toe curls 2x30

Peroneal external foot rotation ISO : seated, band between front of feet - 3x45secs

Hip push against band ISO: - seated, leaning forward - Iron Edge flat heavy band x 45secs
XHeavy + heavy band x 45 secs

CoolColJ

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Re: Reboot - get lean, get hops
« Reply #1453 on: November 26, 2022, 04:24:10 am »
0
Friday 25th November 2022

Posterior chain and adductors still pretty sore.
Lacking energy

----
While lying in bed - rotating sets

lying on back, palms up, by side, ISO push :  3x 45secs
Lying on back, palms down, by side ISO push :  3x 45secs
Lying on back, bent arm, rear delt flye ISO :  3x 45secs

External rotation ISO - lying on back, strap between forearms, moving from bottom to top over the course of the hold -  3x 45secs


Waking mobility work and upper body stretches, dislocates


Tendon health+rehab -  Low fatigue Week 16 - day 2

Bodyweight with shoes - 89kg

general mobility drills

BBall dribbling and ball control drills: - 10 mins - excellent
Dancing - house style - 5 mins

Reverse hyper: BW 2x20

split squat ISO, rear leg straight, on balls of feet, at 80 degrees knee angle - x 35 secs
Front plank hold: x 35 secs
Glute bridge hold x35 secs
Side plank, legs bent, with adduction, opposite arm verticalx 35 secs



Rotating sets - 1 mins rest

Peroneal external foot rotation ISO : seated,  Iron Edge flat heavy band between front of feet. Toes pointed - 3x 45secs + 5 slow reps on last set
Horse stance hold - 2x 45 secs
Hip push against strap/band - around upper shins ISO - Seated. Iron Edge XHeavy flat band  - 2x 45 secs, strap x 45 secs

Seated calf Raise ISO push, single leg - tie down strap around towel/leg and under wood plank - 80% effort 3x45 secs

Sartorius, lying on back, band pull ISO : Doubled green band 3x 45 secs + 3 slow reps

Leg extension ISO, single leg - end of unit elevated 5 inches -
lifted up with help of arm, 20 sec hold at top, 25 sec hold at 60 degrees, no eccentric -  x15kg, 25kg
45 sec push against 60 degrees strap, 70% effort, no eccentric - x30kg, x35kg, 35kg, 35kg - hard

Hammer + regular curl ISO - just above parallel, 30 sec hammer curl, 15 sec curl - 15lb dumbbell - 4x45 secs - hard
Copenhagen semi plank ISO, torso lying on floor: - 3 x45secs

SSB single leg Calf raise ISO: - 2 hands supported, held at slightly above neutral, knees slightly bent -  45secs x 30kg, 50kg, 60kg, 60kg, 60kg - hard


Olys - 1 snatch high pull set, then 1 clean high pull set after 2 mins rest
Snatch high pull: 20kg x6, 40kg x3, 50kg x3, 60kg x3, 70kg x3,
80kg x3 - felt crappy, poor grip as well

Clean high pull: - 20kg x6, 40kg x3, 50kg x 3 - all these sets with a few power cleans from floor and high hang
60kg x3 + a few power cleans
70kg x3, 80kg x3

Wasn't feeling it so cut it short. Plus sore posterior chain wasn't helping.
Probably should have skipped it today.
Might replace these with clean grip power snatches next week - higher velocity


rotating sets 2 mins rest

Sartorius lying on back, band pull. single leg: - Doubled green band - 11kg 2x12 @ RPE 7

Bar hang, leg raise holds: -  5 sec bent knee, 5 sec straight leg, 5 sec bent knee, 5 sec straight leg
20secs x1 set

feeling significantly easier

Overhead, arms straight, side bend: - Powerblock dumbbell hands, alternating sides, paused - 10lbs x10, 25lbs x20, 35lbs x16 ( +5 lbs, -6 reps, hard)
Butchers block, thoracic lat loaded stretch: Powerblock dumbbell on upper back  - 35lbs 3x 1min   (+5lbs)

Hanging, leg raises -  Hanging, bent knee into straight leg pike leg raise, feet to hands: x 9, x8 @ RPE 8  (PR!! + 1 rep each set)


stretch
« Last Edit: November 26, 2022, 06:34:36 am by CoolColJ »

CoolColJ

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Re: Reboot - get lean, get hops
« Reply #1454 on: November 27, 2022, 05:48:13 am »
0
Saturday 26th November 2022

Still sore

Wasn't sure if I would do anything before BBall/Jumps tomorrow, or just rest up, but late at night did the ISOs anyway.

----
Waking mobility work and upper body stretches - lat and pec stretches, dislocates


Tendon Rehab

Toe curl ISO : 3 x45secs
Towel toe curls: x20, x30

Walk - 22 mins


Evening

Peroneal external foot rotation ISO : seated, band between front of feet - 3 x 45secs + 5 slow reps on last set

Single leg, kneeling quad push into bed ISO: 3 x 45 secs
Lying on back, single leg press ISO push against wall - 90 degree knee angle, on toes - 3 x 45secs

Calf raise ISO push against wall corner. Single leg: - shoulder into half foam roller 4 x 45 secs
Sartorius, ISO pull against strap from other leg: lying on back - 4 x 45 secs