Author Topic: Reboot - get lean, get hops (Read 458978 times)

CoolColJ · « **Reply #375 on:** April 22, 2020, 08:34:16 am »

Monday 20th April 2020

Upper body a little achey, but overall not too bad
Lower body DOMs is mostly gone, just my calves and hammies still with a bit

I've started doing these ball control drills - just the first few for now - the rest I will eventually work into my BBall days between my dribbling and shooting drills.
I can already tell it will help my trick dunking ball control a lot, especially the inbetween the legs dunk.
Plus it will give my upper body some work on rest days, as opposed to only lower body, and should help with shoulder mobility as my shoulders were burning!
Burn some extra calories as well.

<a href="http://www.youtube.com/watch?v=q8aZtBV5QIo" target="_blank">http://www.youtube.com/watch?v=q8aZtBV5QIo</a>

----
morning mobility work
Mobility work pre walk, stretches post walk
---

Ball control drills - 15mins or so

75 min walk/hike
middle of the walk - backward walking up a 20-30 degree sloped path x 2.5+ mins

-----
13 hour fast
2900+ calorie burn according to Fitbit Charge 3 - with heart rate monitor off

plan to eat 2000-2200

CoolColJ · « **Reply #376 on:** April 23, 2020, 05:19:43 am »

Thursday 23rd April 2020

Whole lower body still sore, dang it, felt it even in bed.
But some of it could be from my walks.

Soft tissue work for lower body

bodyweight at home without shoes = 80.3kg

BBall practice session at WLC outdoor courts - 1h 54 mins

10 mins dribble drills, 10 mins shooting drills
then high intensity moves, shooting and layups

Max effort Jump tests, and trick dunks on 8 feet netball rims after 45 mins

Sets were jumbled, so not exactly in this order
1) Continuous single leg jumps off a few steps - 4 reps left leg, rest 10 secs, 4 reps right leg, x3 sets. 1-2 mins rest
2) Continuous approach jumps - max effort - RL plant x5, rest 10 secs, LR plant x5 - 4 sets. 2 min rests
3) Continuous backboard tap jumps in place - 4 sets x4, 2 min rests. Touching 9'6" for most jumps.
4) Pogos 3x5
5) Euro step bounding and hop drill Bound to one side, 3 forward hops on that foot, bound to other side etc - 3 sets across court
6) Backwards run intervals to 80% speed - walk back to start recovery - - halfcourt x 3, fullcourt x 3
7) Sprint intervals 90% speed - walk back to start recovery - full court x 5

Cooldown - backwards walking up 35 degree slope - 2 mins, 2.5 mins

----
Dang long ass session. had too much fun.... hopefully I can still train lower body properly tommorrow...

Court was so busy today, but I managed to get all my stuff done.
Despite the soreness I felt pretty explosive and jumped well.
Amazing the difference in jumps between 2 and 4 days after squats - jumped 3-4 inches higher across the board compared to 2 days ago.
Can't tell if I jumped any higher than my current bests, but it was at least equal.

Very easy casual 9 feet backboard tap layups off the dribble now.
Can get nose level with the 8 feet netball rims now.
Looks like I can get up 12+inches or so on max effort pogos.

Couple of kids asked me how I jump so high

Finally got my Anta Klay Thompson KT2 Low outdoor BBall shoes and used them today, they felt good, but ugh got ripped skin/blister son both feet's outer toe!
I felt the ache during the session, but didn't realize how bad it was until I took my socks off!
Will have to alternate between these and my other cheap ass Peak outdoor BBall shoes I got from Ebay until they break in.
Both shoes appear to have very durable soles as there is no apparent wear after all this time. I've worn the peak shoes every outdoor BBall session for months now.

They are a lot more glossy/shinier in person than I thought

===

13 hour fast - broke fast before BBall

3100+ calorie burn for today, according to Fitbit Charge 3, with HR monitor turned off

plan to eat 2300-2500

CoolColJ · « **Reply #377 on:** April 24, 2020, 09:31:00 am »

Tuesday 14th April 2020

Feel a bit stale from yesterday.
Sore abs, hammies, calves and erectors - probably from sprints.
I did noticed how hard my abs were working on the continuous approach jumps as well.

Despite this felt pretty strong today

bodyweight at home without shoes = 80.8kg

Back at home - Lower body B - LIGHT session

5min Walk, and some backwards walking to warmup.

peterson setups BW x12
supported ATG split squat BW x10
Goblet squat 12kg x 10

High hang power cleans
Done inbetween early squat warm up sets
20kg x8, 40kg 3x4

facing down slope of garage, barefeet/socks
Safety Squat Bar (Verve SSB) squat - PAUSED, explosive (28kg bar+2kg) x 8, 50kg x5, 70kg x3, 85kg x2, 95kg x1, 105kg x1

110kg x1 @RPE 8 PR by default! +5kg

65% of e1RM - 3+ mins rest
PAUSED, Explosive. Set goal = 5, with 5 reps in reserve on last set
80kg x6 -- felt a little too heavy/slow
77.5kg 4x6

felt good, getting stronger
Paused SSB 1RM is probably around 120-125kg

This group in Oly shoes - alternating sets 2 mins rest

Kettlebell swing onto toes 24kg x12, x10
Wall tib raise - body at 40 degree angle - in oly shoes BWx2, x9 @RPE 10, x7 @RPE 9
RDL - to mid shin - hook gripped 50kg x3, 80kg explosive 3x6 @ RPE 7
SSB single leg calf raise - arm supported - both sides back to back - on 1 inch elevation - controlled eccentric, 70kg x3, 85kg 2x11 @RPE9

facing down slope of garage
SSB split squat, calf raise combo - front foot elevated 6 inches - same side hand on rack oly shoes, 2min rest between each side -
lower down to bottom, soleus calf raise, back up
50kg x3, 60kg 2x8 @ RPE 7
AB wheel rollouts - knees bent BW 2x12 @RPE 8

facing up slope of garage
Nordic curl - natural GHR hands assisted - free fall BW 2x8

stretch

session highlights

<a href="http://www.youtube.com/watch?v=iZzxUldhWV0" target="_blank">http://www.youtube.com/watch?v=iZzxUldhWV0</a>

===

12 hour fast - Broke fast before weights

2900 calorie burn for today, according to Fitbit Charge 3, not including weights
ate 3100+

CoolColJ · « **Reply #378 on:** April 25, 2020, 09:22:03 am »

Saturday 25th April 2020

Feel a bit drained today - didn't get much sleep last night, so that may be a factor.
Whole upper body is pretty sore. Hamstrings, and calve sthe most sore, followed by erectors.
Quads not all that sore, and feel quite lively - due to not going near failure, with mostly sub-maximal explosive work.
VMO feels beefy.
Hopefully that means I jump decent tomorrow

----
morning mobility work
Mobility work pre walk, stretches post walk
---

Ball control drills - 15mins or so

68 min walk/hike
middle of the walk - backward walking up a 20-30 degree sloped path x 2.5+ mins

-----
14 hour fast
2800+ calorie burn according to Fitbit Charge 3 - with heart rate monitor off

Ate 2100+

CoolColJ · « **Reply #379 on:** April 26, 2020, 04:45:47 am »

Sunday 26th April 2020

Week 36
Height - 5'8.5"
weighed - 80.1kg(-0.7 ) 176.6lbs

waist - 32.75 (-0.25) inches
hip = 38.75 (+0.25)
upper thigh = 24.5
Right calf = 15.25
Neck = 15 3/8 (+1/8)
Wrist = 6.5

Tanita scale bodyfat% = 19.4(-0.1)

Total loss so far - weight 24.1kg 53lbs Waist 10.75 inches BF% Tanita 11.9%

Averaged 2580 calories this week, and I do look leaner.
While my measurements and strength gains say I gained a bit of muscle at the same time

CoolColJ · « **Reply #380 on:** April 26, 2020, 05:13:54 am »

Sunday 26th April 2020

Dang lower back is pretty sore today, talk about delayed soreness!
Felt some odd strains and niggles in my hamstrings at various times the past day or so - dang Nordic curls...
Actually my whole body is still fairly sore.

Soft tissue work for whole body

bodyweight at home without shoes = 80.6kg

BBall practice session at WLC outdoor courts - 60 mins

1) 10 mins dribble drills, 10 mins shooting drills, then high intensity moves, shooting and layups
2) from 40 mins on - max effort jumps, and a few trick dunks on 8 feet netball rims

Despite the poor sleep the last 2 days, the soreness and a bit heavy feeling in the legs I jumped pretty well today.
Just as high as my current highest... maybe even a little better on approach jumps, as I can almost curl my fingers over the top of the 9'10" rim
Hopefully in 2 days when I freshen up I can gain at least another inch...

stretched lower body

-----

Resistance at the outdoor courts

3 level ext rotated band pull apart - to forehead, shoulder, sternum + star drill combo - light rogue band - dual strands x 10 each, 10 secs rest between each axis
band curls x12 to warmup forearm tendons
Light jump stretch band, curl grip rows x10

alternating sets - 2 mins rest
Dip shrugs - on corner of railing - BW x16 @RPE 7
inverted rows - undergrip - explosive - BW+5kg 3x7 @RPE 7
Straight bar dips - shoulder width grip to upper abs - explosive - BW+5kg 2x8 @RPE 7

Pushups to upper abs - closegrip - explosive
floor, BW+15kg x12 @RPE 9
floor, BW+15kg x9 @RPE 9

stretched pecs, lats and triceps

Wall tibialis raise body at 40 degree angle, only shoulder contact - BW 2x25
backwards walking up 35 degree slope - 2 sets = 2mins, 2.5 mins

-----

Back at home

Rotating sets between each exercise - 2 mins

High angle rows to ribcage - slight pause at bottom, explosive - barbell 20kg x12, 40kg x6, 50kg x1
explosive
50kg 2x6 @RPE 9 (+2.5kg, -4 reps)
45kg x8 @RPE 8

vertical wall ab wheel roll outs - pulling handles apart 2x12, 2x30 with hold at top
straight arm side plank, with scapular protraction/retraction
against wall Body at 80 degrees - 1x12
on low object - body at 45 degrees - x20, x22

W band pull aparts short Rogue light band 2x20
Barbell curl explosive - 20kg x6, 25kg x1, 25kg 2x11 @RPE 9 (+1 rep each set)
Plank scapular pushup BW x20

stretch

nice gains all round.

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

3000+ calorie burn - according to Fitbit Charge 3, not including weights
ate 2800+

CoolColJ · « **Reply #381 on:** April 27, 2020, 08:25:59 am »

Monday 27th April 2020

A little tired but not too bad. Upper body is not all that sore as well, mostly pecs and biceps.
But my lower back is still pretty sore!

This morning was the first time in a while my rear heels/achilles did not feel sore when getting out of bed and walking!
So yesterday was the first time I did wall tib raises after BBall, as per Ben Patrick (kneeovertoes guy)
It's normally done for shin splints, but the tibs are directly opposite the achilles, and the exercise also massages and pressure the heel
And I also do a lot of heel raise/calf raise rocking every day, and ankle circles.
Also greatly improved my tib ROM recently - can touch my heel to butt now
It's not uncommon for weakness and tightness on the opposite side of a limb to cause issues to the other side... so it makes sense

----
morning mobility work
Mobility work pre walk, stretches post walk
---

Ball control drills - 15mins or so

55 min walk/hike
middle of the walk - backward walking up a 20-30 degree sloped path x 2.5+ mins

-----
16 hour fast
2900+ calorie burn according to Fitbit Charge 3 - with heart rate monitor off

ate 2300

CoolColJ · « **Reply #382 on:** April 28, 2020, 05:41:33 am »

Tuesday 28th April 2020

I woke up early again, and felt my whole lower body was still fairly sore...lower back was also still pretty sore
So I knew it was not a good sign for today.

Soft tissue work for lower body

bodyweight at home without shoes = 80+kg

BBall practice session at WLC outdoor courts - 1h 30 mins

10 mins dribble drills, 10 mins shooting drills
then low to mid intensity moves, shooting and layups

When I was warming up I could tell my body was dead..
The dribbling drills felt terrible and I had no intensity doing them like I normally do.
Anything faster than a walk felt uncomfortable

In no mood to jump, plus when I tried I bricked quite a few dunk attempts on the 8 feet netball rims... :/

Looks my battery is dead - the signs were there from the last few days of feeling drained after training sessions, and not enough sleep to recharge.
Plus the sores, raw skinless bits on my outer toe on both feet don't help when moving around in shoes.
So I took it fairly easy and just mostly shot jumpers/ threes, instead of the sets of jumping I would normally do - a bit of a deload

Gonna get a good night's rest and hope of a good squat session tomorrow.

===

12 hour fast - broke fast before BBall
3200 calorie burn for today, according to Fitbit Charge 3, with HR monitor turned off

plan to eat 2000-2300

CoolColJ · « **Reply #383 on:** April 29, 2020, 10:00:09 am »

Wednesday 29th April 2020

A little achey from yesterday, but overall not too bad, feeling better than yesterday, but lower back is still a sore

bodyweight without shoes = 80.6kg

at home - Lower body - Heavy session

facing down slope of garage

peterson setups BW x12
supported ATG split squat BW x10
Goblet squat 12kg x 10

High hang power cleans
Done in between early squat warm up sets
20kg x8, 40kg 3x3

barefeet - socks
Safety Squat Bar (Verve SSB) squat - (28kg bar+2kg) x 10, 50kg x8, 70kg x5, 90kg x2, 100kg x1, 110kg x1, 120kg x1
125kg @ RPE 9 PR by default

Sub-maximal explosive squats - Set goal = 5, with 5 reps in reserve
80% of e1RM - 4+ mins rest
102.5kg 5x3

125kg single in warmup felt hard, but looked easier on video. Don't think I could do more than 2 reps with it.
Form was good and decent speed.
So 1RM still remain around 130kg

I focused on driving the back of my head into the SSB pad on the way up and that did help me stay upright and prevent my upper back rounding.
So pretty quad heavy - a bit like doing an olympic lift with the hip scoop.
Knees felt fine even then.

This group in Oly shoes - alternating sets 2 mins rest
Kettlebell swing onto toes 24kg 2x10
Wall tib raise - body at 40 degree angle - in oly shoes BWx2, x11, x10 @RPE 10
SSB single leg calf raise - arm supported - both sides back to back - on 1.5 inch elevation - controlled eccentric, 70kg x3, 85kg x14, x13 @RPE9
SSB Good Morning onto toes - explosive, down to near parallel
30kg x5, 50kg x9, 60kg x9, 65kg x9

Dang gained 3 reps on calf raises, time to go up to 90kg
SSB GM felt good - around 50+% of my SSB e1RM seems to be a good work weight. Crazy hamstring stretch when you get that low, and it feels better than RDLs

SSB Peterson step ups, calf raise combo - 6 inch elevated lower down to bottom, soleus calf raise, back up
65kg 2x8 - left side first, right back to back

facing up slope of garage
Nordic curl - natural GHR - rolled up yoga mat under hipsresisted eccentric, hands assisted - BW 2x6
Torso elevated with Yoga mat and foam roller, so less ROM
feeling stronger on these now after 3 sessions

"+" = 15 secs rest
On back, leg raise - lower back pressed against hands controlled eccentric - BW x13 +5+5+5 @ RPE 8

stretch

===
14 hour fast - Broke fast before weights with a raw carrot and a slice of cheese

2800 calorie burn for today, according to Fitbit Charge 3, not including weights
ate 3000

CoolColJ · « **Reply #384 on:** April 30, 2020, 06:47:29 am »

Thursday 30th April 2020

Mild drained feeling in the morning, but fine after that.
A little sore but not too bad, mostly in my hamstrings.
legs feel quite good, thanks to low rep sub maximal squats

So I should have a decent session tomorrow

----
morning mobility work
Mobility work and stretches - ie couch stretch etc
---
Cold and wet so no walking today

-----
18 hour fast
2300+ calorie burn according to Fitbit Charge 3 - with heart rate monitor off
Plan to eat 2000-2200

Close to a maintenance today

CoolColJ · « **Reply #385 on:** May 01, 2020, 07:14:03 am »

Friday 1st May 2020

Lower back really sore, followed by hamstrings.
Low level aches in every other lower body part, upper body is OK.

Soft tissue work for whole body

bodyweight at home without shoes = 81.5kg

BBall practice session at WLC outdoor courts - 68 mins

1) 10 mins dribble drills, 10 mins shooting drills, then high intensity moves, shooting and layups
2) from 40 mins on - max effort jumps, and a few trick dunks on 8 feet netball rims

Felt decent, but no hops today - down 3 inches across the board.
Still recovering from the heavy squats 2 days ago.

Sissy squat - full depth - cluster of 12 reps
Wall tibialis raise body at 40 degree angle, only shoulder contact - BW 2x25
Single leg, max bent knee soleus calf raise BW 2x25

Tried out sissy squats, no knee pain, but puts quite a lot of stretch on my lower patella tendons
Bent knee calf raises for my feet and achilles.

stretched lower body

-----

Resistance at the outdoor courts

3 level ext rotated band pull apart - to forehead, shoulder, sternum + star drill combo - light rogue band - dual strands x 10 each, 15 secs rest between each axis
band curls x12 to warmup forearm tendons
Light jump stretch band, curl grip rows x12

alternating sets - 2 mins rest
Dip shrugs - on corner of railing - BW x20 @RPE 8
inverted rows - undergrip - explosive - BW+5kg 3x7 @RPE 8
Straight bar dips - shoulder width grip to upper abs - explosive - BW+5kg 2x8 @RPE 8

Pushups to upper abs - closegrip - explosive
floor, BW+15kg x13 @RPE 9 (+1 rep)
6 inch step, BW+15kg x9 @RPE 9

ugh left shoulder aching a bit again on pushups....

stretched pecs, lats and triceps

backwards walking up 35 degree slope - 2 sets = 2mins, 2.5 mins

-----

Back at home

Rotating sets between each exercise - 2 mins
High angle rows to ribcage - slight pause at bottom, explosive - barbell 20kg x12, 40kg x6, 50kg x1
explosive
50kg 2x7 @RPE 9 (+1 rep)
45kg x11 @RPE 8 (+3 reps)

vertical wall ab wheel roll outs - pulling handles apart 2x20 with hold at top
straight arm side plank, with scapular protraction/retraction
against wall Body at 80 degrees - 1x12
on low object - body at 45 degrees - x22, x25

Rotating sets between each exercise - 2 mins
Barbell curl explosive - 20kg x6, 25kg x1, 25kg 2x12 @RPE 9 (+1 rep each set)
Prone trap front raise 45 degree incline, hold at top, controlled eccentric - plates 1.25kg x12, 2.5kg 2x15

Plank scapular pushup - externally rotated arms BW x20
Single arm overhead press - max extension - palms facing 5kg plate held at bottom handle for max instability x15

stretch

dang barbell curls keep getting stronger, so my goal of 25kg x 15 is not far off.
Decided I won't stop there but aim for 50% bodyweight x 10

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

3200+ calorie burn - according to Fitbit Charge 3, not including weights
plan to eat 2600

CoolColJ · « **Reply #386 on:** May 02, 2020, 08:40:26 am »

Saturday 2nd May 2020

G'dam whole body is pretty sore!
Foot muscles, calves, VMO, hamstrings, biceps and posterior shoulder/serratus the most
Left hip a bit inflamed when walking downstairs... knees feel great.

I'm glad my foot muscles are sore, so those single leg knee forward calf raises plus maybe the sissy squats are working my feet/ankles nicely - this is my major weakness right now.
Need way stronger feet, so I can approach hard and faster, and just jump without power leaks.
Achilles/back of both heels feel decent - still some ache when pressed, but no pain when getting out of bed.

Getting back into full on calf stretching, and greater ROM calf work as I was avoiding it for a while due to back of heel/achilles aches, and how people say you should not calf stretch when it hurts there, which is a catch 22 situation, as tight calves don't exactly help either.

----
morning mobility work
Mobility work pre walk, stretches post walk
---

Ball control drills - 17+mins - making progress on these. They still burn up my shoulders!

55 min walk/hike
middle of the walk - backward walking up a 20-30 degree sloped path x 2.5+ mins

-----
17 hour fast
2900 calorie burn according to Fitbit Charge 3 - with heart rate monitor off
ate 2200

CoolColJ · « **Reply #387 on:** May 02, 2020, 09:06:55 pm »

Sunday 3rd May 2020

Week 37
Height - 5'8.5"
weighed - 79.9kg(-0.2 ) 176lbs

waist - 32 5/8 (-1/8) inches
hip = 38.5 (-0.25)
upper thigh = 24.5
Right calf = 15.25
Neck = 15 3/8
Wrist = 6.5

Tanita scale bodyfat% = 20(+0.6)

Total loss so far - weight 24.3kg 54lbs Waist 10 7/8 inches BF% Tanita 11.3%

Averaged 2500 calories this week. Will aim for 2300 this week
Only a small amount of fat lost, but still look leaner/slimmer

CoolColJ · « **Reply #388 on:** May 03, 2020, 04:13:48 am »

Sunday 3rd May 2020

Better than yesterday, but whole body is still fairly sore - especially my hamstrings!
Feel decent enough though.

Soft tissue work for lower body

bodyweight at home without shoes = 80.5kg

BBall practice and jump training session at WLC outdoor courts - 1h 30 mins

20 mins dribble drills, 10 mins shooting drills
then high intensity moves, shooting and layups
1 on 1 game to 3
Max effort Jump tests, and trick dunks on 8 feet netball rims after 45 mins

roatated sets between the first 3 for a bit, 1-2 mins rest
1) Continuous single leg jumps off a few steps - alternating legs x4 x 3 sets
2) Continuous approach jumps - max effort - RL plant x3, rest 10 secs, LR plant x3 - 3 sets
3) Continuous backboard tap jumps in place - 4x4
4) Pogos 3x5
5) Euro step bounding and hop drill Bound to one side, 3 forward hops on that foot, bound to other side etc - 2 sets across court
6) Backwards run intervals to 90% speed - walk back to start recovery - - halfcourt x 5
7) Sprint intervals 90% speed - walk back to start recovery - full court x 5
8 ) Continuous approach jumps LR plant x4

Sissy squat - 75% depth - x20
Wall tibialis raise body at 40 degree angle, only shoulder contact - BW 2x25
Single leg, bent knee over toes, soleus calf raise BW 2x25

Cooldown - backwards walking up 35 degree slope - 2 mins, 2.5 mins

----
Court was so busy again today, so I just dribbled and did ball control drills for a while before a court freed up.
Then play a 1on 1 game with someone up to 3 and won with an open jumper from mid range - LOL... first time playing against anyone.... timing is sure different when someone is standing there....

Ran over to the 9'10" rim and did a hurried approach jump and got 2 knuckles to rim!
Legs felt strong as always, but ankles and feet felt much stronger than before.

Jumps I did today - compared to 2 weeks ago
Approach jump - 2 knuckles to 9'10" = 32 inches +2 inches
paused vertical jump - wrist 1 inch below 9 feet, 9'7" touch = 27 inches +1 inch
Vertical jump - wrist to 9 feet, 9'8" touch = 28 inches +1 inch
1 step jump - wrist 2 inches above 9 feet, 9'9"-9'10" touch = 29-30 inches +1.5 inches
running 1 leg jump off left - 9'4' touch = 24 inches

I don't have much confidence in my jump, thanks to it dropping lower on fatigued BBall days, but today it is restored!
Last session 2 inches below 9'10" rim, today 2 inches above = 4 inch difference...
So the next time on a fatigued session, if I can touch that rim, I should be able to get mid palm 2 days later
4 inches is a huge difference, but it will matter less when I can jump over 40 inches :p

Just another 3 more, and I can start to dunk with a small ball

===

14 hour fast - broke fast before BBall, with raw carrot/beetroot, slice of cheese and handful of pistachio nuts

3300+ calorie burn for today, according to Fitbit Charge 3, with HR monitor turned off
plan to eat 2600

CoolColJ · « **Reply #389 on:** May 04, 2020, 08:51:20 am »

Monday 4th May 2020

Slightly tired from yesterday, but not stale... interesting... I normally feel pretty drained from sprints... WTF
A little achey all over, but not really all that sore either. Mostly in my calves and hamstrings

bodyweight at home without shoes = 80.6kg

Home - Week 3 - Lower body B - LIGHT session

5 min Walk, and some backwards walking to warmup.

peterson setups BW x12
supported ATG split squat BW x10
Goblet squat 12kg x 10

High hang Power cleans
Done inbetween early squat warm up sets
20kg x8, 40kg x3
first rep power cleaned from floor - 50kg 2x4

facing down slope of garage, barefeet/socks
Safety Squat Bar (Verve SSB) squat - PAUSED, explosive (28kg bar+2kg) x 8, 50kg x5, 70kg x5, 85kg x3, 95kg x1, 105kg x1

115kg x1 @RPE 8 PR! +5kg

70% of e1RM - 4+ mins rest
PAUSED, Explosive. Set goal = 5, with 5 reps in reserve

87.5kg 5x5

Everything felt fairly easy, and light on my back today...have no idea why.. considering all the stuff I did yesterday.
So that explains my increase in hops, I've gotten stronger

115kg single felt quite easy, and no upper back rounding, so my paused SSB e1RM is around 125kg now, and regular maybe 135kg
Planned workout had 82.5kg for work sets, so new training max bumped that up to 87.5kg, and it felt just about right.
Last rep of set 5 started to get a little more strainey

Vertical jump should be getting into the 29-30 inch range now.

This group in Oly shoes - alternating sets 2 mins rest

Kettlebell swing onto toes 24kg x5, 2x10
Wall tib raise - body at 40 degree angle - in oly shoes BWx2, 2x7 @RPE 9
RDL - to mid shin - hook gripped same loads and reps as main squat - 60kg x3, 87.5kg explosive 3x5 @ RPE 7
SSB single leg calf raise - arm supported - both sides back to back - on 1 inch elevation - controlled eccentric, 70kg x3, 90kg 2x9 @RPE9

Tib raise well down, probably due to me blasting them yesterday!

facing down slope of garage
SSB split squat, calf raise combo - front foot elevated 1.5 inches - same side hand on rack oly shoes, 2min rest between each side -
lower down to bottom, soleus calf raise, back up
50kg x3, 60kg x3, 65kg x8 @ RPE 9

Moved from 6 inch to 1.5 inch elevation and man it's way harder, but also strains my left patella tendon too much, going back up.

AB wheel rollouts - on feet, straight legs BW 3x5 @RPE 8.5
moved these to standing, damn way harder!

facing up slope of garage
Nordic curl - natural GHR hands assisted - resisting eccentric until 50%, non assisted in top third BW 2x6

---

stretch
pullover stretched ISO hold over rack safety x 1 min

===
14 hour fast - Broke fast before weights with raw carrot/beetroot, slice of cheese and a handful of pistachio nuts

3200 calorie burn for today, according to Fitbit Charge 3, not including weights
Ate 3000

Adarq.org

News:

Author Topic: Reboot - get lean, get hops (Read 458978 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