Author Topic: Reboot - get lean, get hops (Read 453877 times)

CoolColJ · « **Reply #1560 on:** February 18, 2023, 07:30:48 pm »

Sunday 19th February2023

Fat loss cycle 4 - Week 7
Height - 5'8.5"
weighed - 83.7kg (-0.4), 184.5lbs

waist - 33.75 inches
hip = 40 (-1/8)
upper thigh = 25.75 (-0.25)
Right calf = 15 5/8 (-1/8)
Neck = 15.5 (-1/8)
Chest = 41.5
Right Arm (flexed) = 15 (-1/8)
Wrist = 6.5 (-1/8)

Tanita scale bodyfat % = 21.3% (+1.2% )

Total loss so far - weight 3.6kg Waist 2 1/8 inches BF% Tanita -2%

Macrofactor app true trend weight 84.3kg, (-0.5kg from last week)
Macrofactor TDEE is at 2784 average for the week (-63 from last week)

Keto intermittent fasting style - averaged 2152 calories over the week, 170g protein, 44g carbs, 145g fat.

Less active this week, along with slightly higher calories = much less fat loss
No change in waist size...
Lost a lot of leg size

CoolColJ · « **Reply #1561 on:** February 19, 2023, 06:20:04 pm »

Sunday 19th February 2023

Feeling crisper and looser. But still some lower body soreness

---
Waking mobility work and upper body stretches - brief
Soft tissue work for whole body

BBall, Jumps, Plyos session at WLC outdoor courts - Cycle 1, Week 12, day 1
Bodyweight with shoes - 85.1kg

general dynamic warmup

Split squat ISO on balls of foot, rear leg straight: - x 40Seconds
Wall sit, heels off the floor: at 60 degrees, pushing into floor, 2x40secs
Calf raise bounces : heels off the floor - 2x20

Dribbling and ball control drills - 15 mins
Shoot around and practice moves - 25 mins

Decent. Jogging around for the ball, in a floaty forefoot manner felt crisp and pain free

Plyos - rotating sets

Low stiff pogos x20, 2x40 Rotating on the spot, alternating directions each full spin
scissor skip/hop in a star pattern - 3 rotations - 3x15
Speed hops: - 10 forwards/backwards, 10 side to side x3 sets

Jumps - 20+ of all types

Mostly single left leg and LR plant jumps off a few steps. Plus a few trick dunks on 8 feet netball rims, and backboard tap power layups off 2 legs

2 legged jumps down 3 inches off current bests, but single leg jump only 2 inches lower than 2 legged.
It used to be 5 inches lower.
Either it's improved a lot or my 2 legged has regressed in relation to it....

Felt good on jumps and landings, only a few minor aches from right knee tendons on warm up jumps and landings

Plyos

Line hops, single leg, lateral : 3x10
Getting easier and faster

Easy hops complex - 30 secs rest between legs and series, 2 mins rest - 10 forwards/backwards, 10 left/right, 10 zig zag forward/backward each leg, Rotating on the spot, alternating directions each full circle 4 times

3 sets

Getting way easier, so increased speed and distance a bit. Feeling really fluid now.

Plyo - Jogging - walk combo - on concrete netball courts area - 28 mins
warmup jog 1 min, walk 1 min, 20 sec 75% effort prime times, walk 2 mins.
Then 20 sec 50% speed tempo sprints, walk 2 mins, 75% effort prime times, walk 2 mins, repeat.

Dropped the plodding 1 min jogs for 20 sec tempo sprints, around 50% speed. More float and spring per stride
The prime times seem to translate my form over into these.
Felt good crisp and floaty on balls of foot. No noticeable achilles insertion pain

Did these every 2 rounds of the above
Chins/Pull ups - 20 scap shrugs

L hang Chin up: - BW x1, x1
x9 @ RPE 9 (+1 rep)
Pull Up: BW x8 @ RPE 9.5
Chin Up: BW x7 @ RPE 9.5
L hang Chin up: - BW x6 @ RPE 9.5

Bar hang x 40secs

Increased first set but lost a few on the other sets...

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stretch

CoolColJ · « **Reply #1562 on:** February 20, 2023, 06:39:30 am »

Monday 20th February 2023

decent feeling, no tired, drained or beat up feeling.
Only minor soreness and aches, especially for a day after jumping and a fair amount of elastic work. Mostly in my posterior chain

Both achilles achey upon waking, 3/10, but not so bad the body can't adapt to it.
Pain decreased a lot upon warming up and ok a few hours later.
Pretty pleased for my achilles tendon insertion progress for a day after the first time in a while of fairly intense elastic exposure of combined jumps and tempo sprints, with good volume.

Patella and quad tendons feel pretty good too. Right side no worse after yesterday

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

rest

CoolColJ · « **Reply #1563 on:** February 21, 2023, 04:37:17 am »

Tuesday 21st February 2023

Still a bit achey in my adductors and posterior chain from Sunday.

A couple of weeks ago I had random sudden flare up on what seems like Gout in right mid foot, and left small toe.
And similar in my right middle finger base and palm/thumb base, might also be gout pain...
Today, painful right toe...
I thought these were tendon issues, but I believe it's due to ketones competing with Uric acid clearance in the kidneys.
So Uric acid levels have gone up.
Just have to gut it out till my body is fully fat adapted and more efficient with Ketone useage, which should happen anywhere between 6 to 12 weeks into a Keto diet.
In the meantime, just guzzling the water harder

Waking mobility work and upper body stretches - lat, thoracic and pec stretches,
snatch grip behind the neck press + dislocate/stretch

Tendon Rehab - Recovery + press

Single leg stand - 3x 30secs

External rotation ISO, band between forearms, moving from waist to overhead and back down: x35secs, 2x45secs

Internal foot rotation ISO against floor: 3x 45secs
Peroneal external foot rotation ISO against floor: 3x 45secs

Standing leg curl, single leg ISO: 3x45 secs - moderately hard

Hammer curl ISO :
15lbs 3x45 Secs - Hard - 2/10 right lower brachialis pain

Calf raise ISO push against wall corner/foam roller, single leg : - 3x 45secs

Sartorius, seated, internal leg rotation push against opposite leg: 3x 45secs

Split squat ISO on balls of foot, rear leg straight: pushing into the floor -
45 Seconds 2/10 right VMO quad tendon pain
45 Seconds 1/10 right VMO quad tendon pain

Dumbbell press, rotating grip: - inline with ears - 15lbs x10, 25lbs x8, 35lbs x6, 45lbs x4
50lbs x10, x10 @ RPE 8.5, 9.5

Wall sit, heels off the floor: - pushing into floor -
60 degrees x 45secs - 2/10 patella tendon pain both sides
90 degrees 2x45 secs - 3/10 patella tendon pain both sides

Military Press: - cleaned up - 20kg x10, 40kg x6,
Belt - 60kg x3 @ RPE 8

------
Walking: 22 mins

CoolColJ · « **Reply #1564 on:** February 22, 2023, 10:24:13 pm »

Wednesday 22nd February 2023

A little tired feeling
Achey glutes and erectors from yesterday….

Gout foot pain a little better. Still a bit painful on the calf raise stuff...

Was planning to do my main weights session, but body didn't feel up to it, so rest

Waking mobility work and upper body stretches - lat, thoracic and pec stretches,
snatch grip behind the neck press + dislocate/stretch

Tendon Rehab - Recovery

Wall sit, heels off the floor: - pushing into floor -
60 degrees x 45secs - 2/10 patella tendon pain both sides
90 degrees 3x45 secs - 3/10 patella tendon pain both sides

Sartorius, seated, internal leg rotation push against opposite leg: 4x 45secs

Calf raise ISO push against wall corner/foam roller, single leg : - 3x 45secs

Single leg, kneeling quad push into couch ISO: 2 x45 secs

Calf raise, single leg: Full range stretched, controlled - BW x20 @ RPE 9

CoolColJ · « **Reply #1565 on:** February 25, 2023, 06:49:05 am »

Thursday 23rd February 2023

Achey hip flexor and glutes from those single leg standing ISOs yesterday

Waking mobility work and upper body stretches - lat, thoracic and pec stretches,
snatch grip behind the neck press + dislocates

Sartorius seated internal leg rotation push against opposite leg: 3x 45secs

Tendon Rehab - Lower + Upper push Cycle 1, Week 12, Day 2

Body Weight: 84.8kg with shoes

snatch grip behind the neck press + dislocates with broom

BBall dribbling and Ball control drills - 10 mins
Dancing - 5 mins
Plyos - A few sets of stiff low pogos, scissor hops, and 2 legged side to side swivel hops

Split squat ISO on balls of foot, rear leg straight: x35 secs

Glute bridge hold: x35 Secs
Front plank hold - 35 secs
Side plank, Side plank, staggered stance, opposite leg and hand in the air x35 secs - hard, shoulder/cuff is feeling stronger on these

Bird Dogs - hold at top - x15 each side
Heel touch downs, single leg, off 6 inch step: slow tempo - BW x12

Cossack squat ISO :
45 Seconds 3/10 right quad tendon pain
45 Seconds 2/10 right quad tendon pain
45 Seconds 2/10 right quad tendon pain

Rotating sets

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

Horizontally staggered stance, slight opposite foot support -
45secs x 70kg
45secs x 75kg x 2 sets - hard

Using a staggered stance now, more stable from the slight opposite foot touch.
No pain on these this week, but still fairly hard

Dips: - dip shrugs BW 2x20

slow tempo -
BW x6
dip belt + 10kg x3
20kg x 11 @ RPE 9 (+5kg, -2 reps)
20kg x 8 @ RPE 7

20kg feels heavy on my hip, but not that hard

Leg extension ISO, single leg - end of unit elevated 5 inches -
5 sec concentric, 20 sec ISO , 20 sec hold at 60 degrees, slow eccentric. Plus 1 slow rep - x 15kg

5 sec concentric, 30 sec ISO at top, 20 sec hold at 60 degrees, slow eccentric
20kg - 2/10 right VMO/quad tendon pain
25kg - 2/10 right VMO quad tendon pain
25kg - 2/10 right VMO quad tendon pain

SSB single leg Calf raise: - 2 hands supported, 3 secs down, 1 sec up -
15mm elevated
8 x 50kg, 55kg @ RPE 6

No pain at all, and not too hard, so will go up to 60kg next week

Tibilias Wall raise - against side of car, in oly shoes - BW x 10
+10kg x15, x14, x13 @ RPE 9.5/9/9 (+1 rep each set)

SSB single leg bent knee Calf raise: - 2 hands supported, 3 secs down, 1 sec up - BW x10
15mm elevated
8 x 50kg, 55kg @ RPE 7 - 1/10 achilles insertion pain both sides

Minimal pain, and not hard, so will also go up to 60kg next week

Deficit Push up - hands on PowerBlock dumbbells (Warm up) On floor x10,
Feet on 20 inch bench x 16 @ RPE 8 (+1 rep)

Power clean: - 20kg x8 from hang
40kg x4 - 2 floor, 2 hang
40kg x4 - 2 floor, 2 hang
Belt
50kg x5 - 2 floor, 3 hang
60kg x4 - 2 floor, 2 hang
60kg x3 - 1 floor, 3 hang
60kg x3 - 1 floor, 3 hang

Didn't feel too heavy on my chest, and racked with a closed grip without even thinking, even though I haven't done these or front squats in a while
Getting more mobile in my upper body.
Fat loss helps I suspect

Split Squat - in oly shoes - 3 secs down , 1 sec up - BW x10

SSB Good Morning: Belt, explode onto toes - 30kg 10, Belt - 50kg x8, 60kg x8

Lower back feels uncomfortable on these now, not sure what changed from when I used to do them with over 100kg!

Romanian Deadlift - 80kg x 8
belt, hookgrip
90kg x6 @ RPE 5
100kg x6 @ RPE 6

These felt solid unlike the good mornings

Rotating sets

High angle barbell row: - 20kg x12, 40kg x10
60kg 2x8 @ RPE 8/8.5

Hanging bent knee into straight leg pike leg raise: controlled eccentric - BW x10, x9 @ RPE 7/9 (+1 rep each set)

Leg Curl - single leg - end of unit elevated 5 inches - explosive, controlled eccentric - 15kg 2x8 @ RPE 8

Band horizontal rotations: - Jump Stretch Green average band - explosive - 2x12 @ RPE 7

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stretch

CoolColJ · « **Reply #1566 on:** February 25, 2023, 07:19:42 am »

Friday 24th February 2023

Mild tired feeling
Moderately sore calves, quads and posterior chain and upper back

I turned 52 today

Did all training today fasted, and had good energy, so it looks like I'm close to fully fat adapted on this Keto diet
Experiment doing plyos and sprints today despite being a bit sore from yesterday's training.
Just lower intensity stuff today.
Will save having to do them on Sunday after BBall/Jumps

Used a Football/Cricket field near my house

Waking mobility work and upper body stretches - lat, thoracic and pec stretches,
snatch grip behind the neck press + dislocate/stretch

Tendon Rehab - Recovery

Wall sit, heels off the floor: - pushing into floor - 60 degrees x 45secs - right VMO Quad tendon pain
Sartorius, seated, internal leg rotation push against opposite leg: 4x 45secs

Seated leg push into floor. Single leg: - 90 degrees , through ball of foot - 2x45 Seconds - 3/10 down right VMO insertion Quad tendon pain
Wall sit, single leg. heels off the floor :60 degrees, pushing into floor.
45 Seconds 3/10 right VMO Quad tendon pain
45 Seconds 2/10 right VMO Quad tendon pain
45 Seconds 1/10 right VMO Quad tendon pain

15 mins later
Plyos and sprints - at Lindfield Football field -

Body Weight: - 85.3kg in shoes

Calf raise bounces : heels off the floor - 2x20

Dribbling and ball control drills - 10 mins
Yes I brought my BBall along and did these on the concrete section on the stands

Plyos - rotating sets

Low stiff pogos x20, 2x40 Rotating on the spot, alternating directions each full spin
scissor skip/hop in a star pattern - 3 rotations - 3x15
Speed hops: - 10 forwards/backwards, 10 side to side x3 sets

Mild left achilles plantaris lower tedon is discomfort on earlier sets

Easy hops complex - 30 secs rest between legs and series, 2 mins rest - 10 forwards/backwards, 10 left/right, 10 zig zag forward/backward each leg, Rotating on the spot, alternating directions each full circle 4 times

3 sets

Sprint, Prime times - walk combo - warmup - jog 30 secs, walk 1 min, 15 sec 80% effort prime times, walk 1.5 mins.

15 sec 60% speed tempo sprints
walk 1.5 to 2 mins,
15 sec 80% effort prime times
walk 1.5 to 2 mins

repeat for 5 rounds - more walking on the later rounds
A few lateral skips, backward jog at the end

My feet and ankles, feels so much stronger than the last time I was here where I flared up both my achilles sprinting!
Felt like I was floating over the grass with no heavy foot impact.
Being 7kg lighter helps, but all the ISO strengthening and plyos are a factor.

They added in sand mixed in with the grass which made it feel much more even than the last time I was here. Felt smooth and soft, but still firmer than sand on a beach

Achilles felt fine, no pain during these, but they did feel achey a few hours after...

Backward walking: - up a 30 degree slope road - 3 mins rest - 2 x 90secs
crazy quad burn

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stretch

CoolColJ · « **Reply #1567 on:** February 25, 2023, 07:34:18 am »

Saturday 25th February 2023

Mild aches all over
Achey achilles tendon, 2/10 pain both sides out of bed, but OK later on
Sore right QL
Foot Gout pain much better

Waking mobility work and upper body stretches - lat, thoracic and pec stretches,
Hammer curl ISO : - single arm, stretch range against wall - 3x5secs - 2/10 right lower brachialis pain

snatch grip behind the neck press + dislocate/stretch

Tendon Rehab - Recovery

Calf raise ISO, single leg : 30 secs straight leg, 20 secs bent leg - 3x 50secs

Internal foot rotation ISO against floor: 3x 45secs
Peroneal external foot rotation ISO against floor: 3x 45secs

Sartorius, seated, internal leg rotation push against opposite leg: 4x 45secs

Split squat ISO on balls of foot, rear leg straight: pushing into the floor -
45 Seconds - 3/10 Patella tendon pain both sides
45 Seconds - 1/10 Patella tendon pain both sides

Seated leg push into floor. Single leg: - 90 degrees , through ball of foot - 2x45 Seconds - 3/10 down to 1/10 right VMO insertion Quad tendon pain

Wall sit, single leg. heels off the floor - 60 degrees, pushing into floor -
3x 45secs - 3/10 down VMO insertion Quad tendon pain, down to no pain on last set

Calf raise ISO push against wall corner/foam roller, single leg : - 3x 45secs

Side bend ISO, hip supported, staggered stance: Against side of car, 45 degree torso angle - 3x 30secs

Single leg RDL ISO: - Arm supported, weight on opposite arm
2.5kg x45 Seconds
5kg x45 Seconds

Doing these for my right QL, but glute and hamstring got a nice burn as well.

------
Walking: 22 mins

stretch

CoolColJ · « **Reply #1568 on:** February 27, 2023, 06:53:33 am »

Sunday 26th February2023

Fat loss cycle 4 - Week 8
Height - 5'8.5"
weighed - 83.1kg (-0.6), 183lbs

waist - 33.5 (-0.25) inches
hip = 40
upper thigh = 25 3/8 (-3/8)
Right calf = 15 5/8
Neck = 15.5
Chest = 41.5
Right Arm (flexed) = 14 7/8 (-1/8)
Wrist = 6.5

Tanita scale bodyfat % = 21.4% (+0.1% )

Total loss so far - weight 4.2kg Waist 2 3/8 inches BF% Tanita -1.9%

Macrofactor app true trend weight 83.8kg, (-0.5kg from last week)
Macrofactor TDEE is at 2743 average for the week

Keto intermittent fasting style - averaged 2385 calories over the week, 178g protein, 59g carbs, 161g fat.

Month 2 down.
Dang, even more size lost from legs, but I still have a ton of fat on them.

TDEE is stabilizing now around the mid 2700, but I was a bit more active this week.

Tanita BF% sucks. With the age 52 setting I get 21.4% and on age 19 setting 17.3%
After losing so much weight and waist size, I feel the 19 y.o setting is closer to my actual bodyfat levels.

CoolColJ · « **Reply #1569 on:** February 27, 2023, 07:22:44 am »

Sunday 26th February 2023

Still a bit tired feeling
Hips and posterior chain still achey from sprints.
Right QL pretty sore.

---
Waking mobility work and upper body stretches - brief
Soft tissue work for whole body

BBall, Jumps, Plyos session at WLC outdoor courts - Cycle 1, Week 13, day 1
Bodyweight with shoes - 84.8kg

general dynamic warmup

Split squat ISO on balls of foot, rear leg straight: - x 40 secs
Wall sit, heels off the floor: at 60 degrees, pushing into floor, 2x35 secs
Calf raise bounces : heels off the floor - 2x20

Dribbling and ball control drills - 15 mins
Shoot around and practice moves - 30 mins

Very hot day, so energy levels were not great, but decent enough.
Achilles, feet and hips felt achey from the sprints 2 days ago, so did not feel the best

Plyos - rotating sets

Low stiff pogos x20, x40 Rotating on the spot, alternating directions each full spin
scissor skip/hop in a star pattern - 2 rotations - 3x15
Speed hops: - 10 forwards/backwards, 10 side to side x2 sets

Jumps - 20+ of all types

Mostly single left leg and LR plant jumps off a few steps. Plus a few trick dunks on 8 feet netball rim

Right quad tendon felt OK, for not being at full health.
Jumps still 3 inches lower than current best despite weighing 7kg lighter..... Frustrating!

Straight bar dips: BW x1, x1, x3
controlled 2x6 @ RPE 4

Inverted row: BW x6 - right lower bicep area pain
reverse grip: BW x6

Chins/Pull ups - 20 scap shrugs

L hang Chin up: - BW x1, x1, x2
x10 @ RPE 8.5 (+1 rep)

3 mins rest
Pull Up: BW x5 @ RPE 9 - right lower bicep area pain
Chin Up: BW x5 @ RPE 8
L hang Chin up: - BW x5
Chin Up: BW x5 @ RPE 9
L hang Chin up: - BW x5 @ RPE 7.5

Will drop pull ups for now, that right brachialis pain still lingering around. Will bring back hammer curls, along with the ISOs to try and heal it up.00000

Bar hang x 40secs

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stretch

CoolColJ · « **Reply #1570 on:** March 06, 2023, 06:24:59 am »

Monday 27th February 2023

mild aches all over. Sore biceps
Legs and ankles feel a bit stiff.
Achilles a little achey
Patella tendons ok
Right QL ok

rest

CoolColJ · « **Reply #1571 on:** March 06, 2023, 06:34:08 am »

Tuesday 28th February 2023

Feeling better all round

Semi rest day

Waking mobility work and upper body stretches - lat, thoracic and pec stretches,
Snatch grip behind the neck press + dislocate/stretch

Tendon Rehab - Recovery

Calf raise ISO, single leg : slightly bent leg - 3x 35secs

Hammer curl tricep extension overcoming ISO : 3x45secs

Internal foot rotation ISO against floor: 3x 45secs
Peroneal external foot rotation ISO against floor: 3x 45secs

Sartorius, seated, internal leg rotation push against opposite leg: 4x 35secs

Seated leg push into floor. Single leg: - 90 degrees , through ball of foot - 2x35 Seconds - 2/10 down to 1/10 right VMO insertion Quad tendon pain

Hammer Curl: - controlled - 2.5kg plates 2x12 @ RPE 6

Wall sit, single leg. heels off the floor - heels off the floor, 60 degrees, pushing into floor - 2x 35 secs
2/10 down to 1/10 right VMO insertion Quad tendon pain

Sitting on floor, back on wall, single leg press ISO push through ball of foot against wall:
90 degrees - 2x 35 secs - 2/10 Right VMO Quad tendon pain

Sitting on floor, back on wall, single leg press calf raise ISO push against wall: - toes pointed out - 3 x 35secs

felt good, no pain. Able to push hard without discomfort

CoolColJ · « **Reply #1572 on:** March 06, 2023, 07:13:03 am »

Wednesday 29th February 2023

Feeling good, crisper feeling legs
Upper body a little stiff and achey
Tendons feeling good
Right quad tendon much better, not much pain now when pressed

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

Tendon Rehab - Lower + Upper push Cycle 1, Week 13, Day 2

Body Weight: 85.8kg with shoes

snatch grip behind the neck press + dislocates with broom

BBall dribbling and Ball control drills - 10 mins
Dancing - 5 mins

Suitcase carry, unilateral, marches in place: each side - 12lbs x 10, 25lbs x 10 35lbs x10

Split squat ISO on balls of foot, rear leg straight: x35 secs

Glute bridge hold: x35 Secs
Front plank hold - 35 secs
Side plank, Side plank, staggered stance, opposite leg and hand in the air x35 secs - hard

Bird Dogs - hold at top - x12 each side
Heel touch downs, single leg, off 8 inch step: slow tempo - BW x12

Rotating sets

External rotation ISO, band between forearms, moving from waist to overhead and back down: 3x45secs

Cossack squat ISO :
35 Seconds 3/10 right quad tendon pain
35 Seconds 2/10 right quad tendon pain
35 Seconds 1/10 right quad tendon pain

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

Horizontally staggered stance, slight opposite foot support, toes pointed out -
45secs x 70kg x 3 sets -

3/10 achilles insertion pain both sides, down to 2/10 on last 2 sets

Dumbbell press, rotating grip: - inline with ears - 15lbs x10, 25lbs x10, 35lbs x8, 45lbs x6
50lbs x11, x10 @ RPE 9/9.5 (PR!! +1 rep on first set)

Leg extension ISO, single leg - end of unit elevated 5 inches -
5 sec concentric, 20 sec ISO , 20 sec hold at 60 degrees, slow eccentric
15kg - 1/10 right VMO/quad tendon pain
20kg - 2/10 right VMO/quad tendon pain
20kg - 2/10 right VMO quad tendon pain
22.5kg - 2/10 right VMO quad tendon pain

Rotating sets

Power clean: - 20kg x8
40kg x4 - 2 floor, 2 hang
50kg x5 - 2 floor, 3 hang
Belt
60kg x4 - 2 floor, 2 hang
60kg x4 - 2 floor, 2 hang
60kg x2 - 2 floor, 2 hang
70kg x3 - from floor

Military Press: - 20kg x10, 40kg x6,
Belt - after a power clean rep
60kg x3
60kg x1
60kg x2 @ RPE 9.5
50kg x5 @ RPE 7

60kg sets were pretty hard. Not used to the wider grip in clean catches

Tibilias Wall raise - against side of car, in oly shoes - BW x 10
+10kg x15,
+15kg 2x8 @ RPE 7/8

Snatch grip deadlift :- Oly shoes. Lowered under control - 80kg x5, belt 90kg x5
hook grip - 100kg x5

Oly shoes, Belt, Straps -
110kg x5 - 0.88 to 0.76 m/s
110kg x5 - 0.83 to 0.76 m/s
120kg x5 - 0.81 to 0.8 m/s

Nano X, belt, straps
120kg x5 - 0.8 to 0.73 m/s

haven't done these in a while, and they felt much better than expected. Lower back felt fine.
120kg sets easier they should have been
Bar speed indicates these are around 70% of e1RM

Dips: - dip shrugs BW 2x20

slow tempo -
BW x6
dip belt + 10kg x4
20kg x 11 @ RPE 9.5

SSB single leg Calf raise: - 2 hands supported, 3 secs down, 1 sec up - flat on floor - 30kg x8, 50kg x8
toes pointed out
60kg x10 @ RPE 7

SSB single leg bent knee Calf raise: - 2 hands supported, 3 secs down, 1 sec up - flat on floor - 30kg x8, 50kg x8
toes pointed out
60kg x10 @ RPE 7

Deficit Push up - hands on PowerBlock dumbbells (Warm up) On floor x10,
Feet on 20 inch bench x 15 @ RPE 8

SSB Good Morning: - 30kg 10, Belt - 50kg x8

High angle barbell row: - 20kg x10, 40kg x10
50kg x8 @ RPE 6
50kg 2x10 @ RPE 7

3/10 right lower bicep area pain on all 50kg sets

Hanging bent knee into straight leg pike leg raise: controlled eccentric - BW x5 half reps to warm up
BW x11, x10 @ RPE 8/8.5 (+1 rep each set)

Leg Curl - single leg - end of unit elevated 5 inches - explosive, controlled eccentric - 15kg x8 @ RPE 7
17.5kg x5 @ RPE 8
15kg x8 @7

Band horizontal rotations: - Jump Stretch Green average band - explosive - 2x10 @ RPE 7

----
stretch

CoolColJ · « **Reply #1573 on:** March 06, 2023, 07:20:36 am »

Thursday 2nd March 2023

Minor aches all over, not as sore as I was expecting in my posterior chain
from the snatch grip deadlifts.

rest

CoolColJ · « **Reply #1574 on:** March 06, 2023, 07:25:29 am »

Friday 3rd March 2023

Waking mobility work and upper body stretches - lat, thoracic and pec stretches,
Snatch grip behind the neck press + dislocate/stretch

Tendon Rehab - Recovery

Calf raise ISO, single leg : toes out, slightly bent leg - 3x 45secs
Seated leg push into floor. Single leg: - 90 degrees , through ball of foot - 3x45 Seconds - 2/10 down to 1/10 right VMO insertion Quad tendon pain

Sartorius, seated, internal leg rotation push against opposite leg: 4x 45secs

Sitting on floor, back on wall, single leg press ISO push through ball of foot against wall:
90 degrees - 4x 45 secs - 3/10 down to 2/10 Right VMO Quad tendon pain

Sitting on floor, back on wall, single leg press calf raise ISO push against wall: - toes pointed out - 4 x 45secs

Hammer curl tricep extension overcoming ISO : 2x45sec - 3/10 down to 2/10 right brachialis pain
Hammer Curl: - controlled - 2.2kg x12, 3.2kg x12, 3.8kg x12 @ RPE 5

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Author Topic: Reboot - get lean, get hops (Read 453877 times)

CoolColJ

Re: Reboot - get lean, get hops

CoolColJ

Re: Reboot - get lean, get hops

CoolColJ

Re: Reboot - get lean, get hops

CoolColJ

Re: Reboot - get lean, get hops

CoolColJ

Re: Reboot - get lean, get hops

CoolColJ

Re: Reboot - get lean, get hops

CoolColJ

Re: Reboot - get lean, get hops

CoolColJ

Re: Reboot - get lean, get hops

CoolColJ

Re: Reboot - get lean, get hops

CoolColJ

Re: Reboot - get lean, get hops

CoolColJ

Re: Reboot - get lean, get hops

CoolColJ

Re: Reboot - get lean, get hops

CoolColJ

Re: Reboot - get lean, get hops

CoolColJ

Re: Reboot - get lean, get hops

CoolColJ

Re: Reboot - get lean, get hops