Author Topic: Reboot - get lean, get hops (Read 455944 times)

CoolColJ · « **Reply #720 on:** January 25, 2021, 09:24:18 am »

Monday 25th January 2021

Good session, but left quad tendon was sore.

Soft tissue work - lower body and some upper

bodyweight with shoes = 89.5kg

at home - Lower week 7

Knee over toes, heel raised split squat ISO - 40secs x 3
seated band clams - 30secs x 3

Broom dislocates and overhead squat

alternating sets between Jumps, Olys, Squats - 2-3 mins rest
in flat, minimal trail running shoes (Merrell Vapour trail 4)

Jumps

seated jumps x5 at 60% effort

3x5 at 80% effort

Olys -

power snatch/clean complex x 20kg
Power snatch + 3 slow overhead squats x 20kg

all with high catches
3 Power snatch + 2 Hang Power Snatch x 30kg
2 Power snatch + 2 Hang Power Snatch x 35kg

straps -
1 Power snatch + 2 Hang Power Snatch x 40kg, 45kg, 47.5kg

Belt and straps
1 Power snatch + 2 Hang Power Snatch x 45kg, 47.5kg

Moved up 2.5kg on top set, felt decent will try 50kg next session

Squats

Did these before the back squat of the same load
Front Squat 30kg x3, 60kg x3, 80kg x3

80kg felt really easy

High bar squat
bare feet 40kg x pause with 10 deep breaths + 10 reps, 60kg x10. Oly shoes - 80kg x6,
belt - 100kg x4, 110kg x3

5+ mins rest
Belted -
1) 100kg, 220lbs x10 @ RPE 7
no belt
2) 92.5kg, 204lbs x10 @ RPE 7
belted
3) 92.5kg x 10 @ RPE 8

all the warmups felt way easier than last 2 weeks.

Work sets were sub-maximal but still felt like a bitch!
Starting a new base cycle for 9 weeks then into a peaking cycle, goal is 140kg x6-8 at the end of it.
That should put my 1RM around 170kg

This group in Oly shoes - alternating sets 2 mins rest

A1) SSB Good Morning onto toes 30kg x8, 50kg x5, 70kg x1, 80kg x 8 @ RPE 7 (+2.5kg)

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
87.5kg x12 @ RPE 9 (+1 rep)
87.5kg x 30 sec, 30 sec bent knee ISO
87.5kg x 20 sec, 20 sec bent knee ISO

A3) Wall tib raise - lower body at 40 degree angle - upper body off wall - in oly shoes - BW x5, 3x12 @ RPE8

A2) SSB single leg bent knee 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
87.5kg x12 @ RPE 9.5 (+2 reps)

A4) RDL - to knee cap - facing down slope of garage, hook gripped - clean deadlifted off the floor - 40kg x10, 60kg x10, 80kg x5,
90kg x10 @ RPE 7

B1) Nordic curl - GHR - knees on 2cm pad, 6 inch aerobic step + rolled yoga mat on hip.
3 tiny partial reps and 2 assisted rep to warmup
BW slow eccentric x 5 unassisted @ RPE 9

B2) AB wheel - on knees x 8
legs straight x 7 @ RPE 8

B3) High Angle rows - 40kg x8, 60kg x3
67.5kg x10, x10 @ RPE 9 (+1 rep)

going up to 70kg next week and dropping reps down to 5 and building back up

SSB ISO split squat on balls of feet 70kg x 40 secs x 2 sets

Bent over Scarecrow into press - 2.5lbs x 10, 5lbs x12, 7.5lbs x 10 @ RPE 8

band seated clams Iron Edge XXHeavy + light band with hold x 16, x19 @RPE 8

Jefferson curl 20kg x15, +40 sec hold at bottom

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

stretch

CoolColJ · « **Reply #721 on:** January 31, 2021, 05:00:59 am »

Sunday 31st January 2021

Morning weight = 87.5kg

Been raining a lot

Just been doing my ISOs, mobility work and stretching
Legs finally feel recovered today

So hopefully it will be clear and will BBall/jump tomorrow

CoolColJ · « **Reply #722 on:** February 02, 2021, 04:48:18 pm »

Tuesday 2nd February 2021

First dry day in a while
massive combo BBall/jumps and weights day today, just felt like squatting today.

bodyweight at home without shoes = 89+ kg??

Soft tissue work - feet and outer quads

BBall practice session at WLC outdoor courts - 65 mins

1) 15 mins dribble and ball control drills
2) medium to high intensity moves, shots, layups, threes
3) jumps at the 45 min mark, and a few dunks on 8 feet netball rim

Rusty, and my Heels were achey. Sore left quad tendon as well on jumps
So didn't go too hard
Dribbling was good though

Cooldown

Sit in bottom of narrow stance squat for 2 mins

Upper body stuff

Netball rim pullups to sternum - Hang and 20 scap shrugs to warmup, BW x 2 singles
3x4 @ RPE 10 on last set

Much harder today, I'll blame it on my heavier fatter bodyweight

Close grip triangle pushup - BW 3x8 explosive

Inverted rows BW x12, x11 @ RPE 8
Straight bar dip BW x10, x8 @ RPE 8

L sit hold on edge of bench x10secs, x20secs
nice, getting easier

stretch lower + upper

at home - Lower Base building week 2

Knee over toes, heel raised split squat ISO - 40secs x 3
seated band clams - 30secs x 3

Squats

Did these before the back squat of the same load
Front Squat 40kg x5, supports 60kg, 80kg, 100kg, 105kg

High bar squat
bare feet 40kg x pause with 10 deep breaths + 10 reps, 60kg x10, x3 Oly shoes - 80kg x6, x3
belt - 100kg x4

5+ mins rest
Belted -
1) 105kg, 231bs x10 @ RPE 8

2) 95kg, 209lbs 3x10 @ RPE 8

Felt tough after BBall/jumps, just took my time and got it all done

This group in Oly shoes - alternating sets 2 mins rest

A1) SSB Good Morning onto toes 30kg x8, 50kg x5, 70kg x1, 80kg x 9 @ RPE 7 (+1)

A2) SSB single leg calf raise - arm supported - 1 inch elevated 3 sec eccentric to neutral position, explode up - BW x 10, 30kg x10, 50kg x 10, 70kg x5
80kg x10 @ RPE 8
70kg x 10 @ RPE 8

A3) Wall tib raise - lower body at 40 degree angle - upper body off wall - in oly shoes - BW x5, 3x13 @ RPE8

A4) SSB single leg bent knee calf raise - arm supported - 1 inch elevated 3 sec eccentric to neutral position, explode up - BW x 10, 30kg x10, 50kg x 10, 70kg x5
80kg x5 @ RPE 8
70kg x 10 @ RPE 8

B1) Nordic curl - GHR - knees on 2cm pad, 6 inch aerobic step + rolled yoga mat on hip.
3 tiny partial reps and 2 assisted rep to warmup
BW slow eccentric x 7 assisted @ RPE 9

B2) AB wheel - on knees x 8
legs straight x 8 @ RPE 8

B3) High Angle rows - 40kg x8, 60kg x3
70kg 2x6 @ RPE 7 (+2.5kg, -4 reps)

SSB ISO split squat on balls of feet left leg only 70kg x 40 secs, x 30secs

Bent over Scarecrow into press - 2.5lbs x 10, 5lbs x12, 7.5lbs x 12 @ RPE 8

band seated clams Iron Edge XXHeavy + medium band with hold 2x20 @RPE 8

Jefferson curl 20kg x15, +40 sec hold at bottom

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

stretch

CoolColJ · « **Reply #723 on:** February 03, 2021, 03:53:07 am »

G'damn I'm sore as hell!
Walking upstairs and bending over is torture
Posterior chain and VMO

haven't done too much different, must due to the novel stimulus of sets of 10 on squats

CoolColJ · « **Reply #724 on:** February 04, 2021, 08:38:19 am »

Thursday 4th January 2021

Still brutally sore all over, especially my quads, hamstrings and glutes, but a little less stiff.
Walking upstairs still makes me winch!

----
Waking mobility work

Leg extension ISO on balls of feet while spreading knees, into floor while seated on bed, upon waking 2x40 secs, x 1min
seated calf raises 3x40

single leg calf raise ISOs just above neutral x 40secs, 2x1 min
bent knee x 1 min

80 min walk/hike
start of walk - backward walking up a 20-30 degree sloped path x 2.5 mins

middle of the walk -
backward walking up a 30-35 degree sloped path x 2.5 mins

stretches

CoolColJ · « **Reply #725 on:** February 07, 2021, 05:38:52 pm »

Friday Saturday 5-6th January 2021

Starting to feel more recovered by Saturday

----
Waking mobility work

ISOs - tendon health

knee over toes heel elevated split squat at 60 degrees - 3 x 1.5min
seated clams - XXheavy band 2 x 40 secs

reverse nordic hold 2x 1min
Leg extension ISO on balls of feet while spreading knees, into floor while seated 2x 40 secs

single leg calf raise ISOs just above neutral x 2x1.5 min
bent knee 2x 1.5 min

stretches

CoolColJ · « **Reply #726 on:** February 07, 2021, 05:48:43 pm »

Monday 8th January 2021

Feel ready to go tomorrow, but left quad tendon is still achey but feeling better each day.

Did a crap load of stretches and ISO stretches for whole body, especially my upper body while lying in bed upon waking.
Much easier to hold long duration stretches while your "chilling" on your back

----
Waking mobility work

ISOs - tendon health

3x1 min glute bridge ISO holds - pretty hefty stretch in my rectus femoris and hip flexors

Leg extension ISO on balls of feet, into floor while seated 3x 40 secs

single leg calf raise ISOs just above neutral x 1.5 min

--

Single leg seated calf raise - slow tempo up and down - 10kg dumbbell plus leaning on leg 2x15
Single leg calf raise, flat - slow tempo - 10kg dumbbell x 15

CoolColJ · « **Reply #727 on:** February 09, 2021, 05:33:43 pm »

Tuesday 9th February 2021

Another combo BBall/jumps and weights day today, which I won't try again next week... damn tiring with the volume of squats!

bodyweight at home without shoes = 88.5 kg

Soft tissue work - lower body and some upper

BBall practice session at WLC outdoor courts - 65 mins

1) 15 mins dribble and ball control drills
2) medium to high intensity moves, shots, layups, threes
3) jumps at the 35 min mark, and a few dunks on 8 feet netball rim

Didn't go too hard on the jumps. A few aches in my left quad tendon, but felt OK after that

Cooldown

Sit in bottom of narrow stance squat for 2 mins

Upper body stuff

Netball rim pullups to sternum - Hang and 20 scap shrugs to warmup, BW x 2 singles
3x5,4,3 @ RPE 10 on last set

Regressed...

Close grip triangle pushup - BW 2x9, x8 explosive

Damn, getting hands 1-2 inches airborne at full extension

Inverted rows BW x12, x11 @ RPE 8
Straight bar dip BW x12, x10 @ RPE 8

L sit hold on edge of bench x10secs, x30secs (+10 secs)
Feeling pretty easy now!

at home - Lower Base building week 3

Knee over toes, heel raised split squat ISO - 40secs x 3
seated band clams - 30secs x 3

Squats

Did these before the back squat of the same load
Front Squat supports 40kg, 60kg, 80kg, 100kg

High bar squat
bare feet 20kg x10, 40kg x pause with 10 deep breaths + 10 reps, x3, 60kg x10, x3
Oly shoes - 80kg x6, x3
belt - 100kg x3, 110kg x1

5-6+ mins rest
Belted -
1) 110kg, 243lbs x10 @ RPE 8

2) 100kg, 220lbs x10, x9 @ RPE 8
97.5kg x10 @ RPE 9
90kg x10 @ RPE 8

Felt tired so was hard due to that, but 110kg x 10 felt surprisingly smooth and fast, had a few reps in the tank, so it looks like 10 rep max is around 120kg now.
So e1Rm at 160kg. Now to get it to 140kg, bumping e1Rm to 180+kg

Weights were a touch too heavy, not able to do all sets at constant weight.
Pretty brutal session!

This group in Oly shoes - alternating sets 2 mins rest

A1) SSB Good Morning onto toes 30kg x8, 50kg x5, 70kg x5, 80kg x 10 @ RPE 9 (+1)

A2) SSB single leg calf raise - arm supported - 1 inch elevated 3 sec eccentric to neutral position, explode up - BW x 10, 30kg x10, 50kg x 10, 70kg x5
70kg x12 @ RPE 8

A3) Wall tib raise - lower body at 40 degree angle - upper body off wall - in oly shoes - BW x5, 2x14 @ RPE8

A4) SSB single leg bent knee calf raise - arm supported - 1 inch elevated 3 sec eccentric to neutral position, explode up - BW x 10, 30kg x5, 50kg x 5, 70kg x5
70kg x 12 @ RPE 8

B1) Nordic curl - GHR - knees on 2cm pad, 6 inch aerobic step + rolled yoga mat on hip.
3 tiny partial reps and 2 assisted rep to warmup
BW slow eccentric x 6 assisted @ RPE 10

B2) AB wheel - on knees x 8
legs straight x 9 @ RPE 8

B3) High Angle rows - 20kg x 15, 60kg x5
70kg 2x7 @ RPE 8 (+1 rep)

B4)single leg Seated calf raise - dumbbell on knee, plus leaning weight on leg - 15lbs x10, 37.5lbs x 10
slow tempo 50lbs x 15

SSB ISO split squat on balls of feet left leg 70kg x 30secs x 2, right leg 70kg x 30secs

Bent over Scarecrow into press - 2.5lbs x 10, 5lbs x12, 7.5lbs x 12 @ RPE 8

band seated clams Iron Edge XXHeavy + heavy band with hold 2x15 @RPE 8

Jefferson curl 20kg x15, +40 sec hold at bottom

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

stretch

CoolColJ · « **Reply #728 on:** February 11, 2021, 02:31:43 am »

Thursday 11th January 2021

Pretty sore all over, especially in my hamstrings and glutes, but less than last week, which I would rate as 10/10, this week 7/10, so body has adapted a tiny bit

Heel and ankles feeling much better, seems like the slow tempo seated calf raise are doing something.

----
Waking mobility work

ISOs - tendon health

glute bridge ISO holds - 3x1 min
Leg extension ISO on balls of feet while spreading knees against side of seat, into floor while seated on bed, 4x40 secs

single leg calf raise ISOs just above neutral 2x1 min
bent knee x 1 min

Single leg seated calf raise - slow tempo up and down - dumbbell plus leaning on leg 20lbs x 10, 40lbs x 12, 50lbs x 15
Single leg calf raise - 20lbs x 20 secs straight leg, 20secs bent knee

65 min walk/hike
start of walk - backward walking up a 20-30 degree sloped path x 2.5 mins
middle of the walk -
backward walking up a 30-35 degree sloped path x 2.5 mins

Damn, quads were screaming today!

stretches

CoolColJ · « **Reply #729 on:** February 14, 2021, 06:39:51 pm »

Sunday 14th January 2021

Still a bit sore, but starting to that powerful feeling back

----
Waking stretches and mobility work

ISOs - tendon health

glute bridge ISO holds - 3x1 min

knee over toes heel elevated split squat at 60 degrees - 2 x 1min

Leg extension ISO on balls of feet while spreading knees against side of seat, into floor while seated, 3x40 secs

seated clams - XXheavy band 3 x 40 secs
single leg Leg extension ISO on balls of feet, stretched range against bench leg 3x 40secs

single leg calf raise ISO just above neutral, 30 secs + 30secs bent knee - dumbbell x 20lbs, 40lbs, 60lbs
Single leg seated calf raise - slow tempo up and down - dumbbell plus leaning on leg 20lbs x 15, 40lbs x 15, 60lbs x 15

----

High to low, palms band pull a apart 2x15 + 40 sec hold on second set
band dislocates 2x20

barbell curl - controlled 20kg 2x15 @ RPE 7
High angle rows - controlled with hold 20kg 2x15 @ RPE 4

wrist curl - hold at top - 20kg 2x12
right fore arm tendon aches when doing heavy rows/pull ups, so hope this helps

Jefferson curl 20kg x15+ 40sec stretched hold

70min walk/hike
start of walk - backward walking up a 20-30 degree sloped path x 2.5 mins
middle of the walk -
backward walking up a 30-35 degree sloped path x 2.5 mins

CoolColJ · « **Reply #730 on:** February 16, 2021, 08:19:53 pm »

Tuesday 16th February 2021

I didn't expect that stuff I did a few days ago to mack me sore, being light and low effort, but damn was pretty sore the day after, but not too bad today.
Especially my lower back and hamstrings from the jefferson curl

bodyweight at home without shoes = 88.5 kg

Soft tissue work - lower body and upper

BBall practice session at WLC outdoor courts - 70 mins

1) 15 mins dribble and ball control drills
2) medium to high intensity moves, shots, layups, threes
3) jumps at the 35 min mark, and a few dunks on 8 feet netball rim

Went fairly hard today, and y left quad tendon onlya ched on the first ahrd jump, felt Ok after that.
Single leg jumps felt good as well.
But right outer hip area, glute medius tendon I think started to flare up again from the aggressive penultimate step pushoff...
The pushoff and twisting sidways puts a lot of stress on that area
Once I fix back up again will change my approach jump form to more relaxed

Jumps still lower than my current best thanks being a lot heavier, but only a few inches.
Will start to lean down again.

Cooldown

Sit in bottom of narrow stance squat for 2 mins

ISO split squat on balls of feet 2x 40secs
ISO single leg issy squat hold at 90 degrees 2x 40secs
Wall tib raise 3x10
single leg knee over toes calf raise 3x15

Upper body stuff

Netball rim pullups to sternum - Hang and 20 scap shrugs to warmup, BW x 2 singles
5 sets of 3 @ RPE 8 on last set

changing things up

Close grip triangle pushup - BW 2x9 explosive

All reps airborne at full extension, 1-2 inches

Inverted rows BW x12, x12 @ RPE 10 - last rep was 1-2 inches short off chest
Straight bar dip BW x12, x12 @ RPE 8

L sit hold on edge of bench x10secs, 2x30secs (+1 set)

---

backwards walking 30-35 degree sloped path - 2.5 mins x 2

stretch lower + upper

-----

Burned 3126 calories according to Fitbit Charge 3
Ate 2300

CoolColJ · « **Reply #731 on:** February 17, 2021, 05:09:59 am »

feeling pretty beat up today, and posterior chain pretty sore as well.
I haven't done much different from any other week, so I am surprised

Also sun burnt... ugh

CoolColJ · « **Reply #732 on:** February 19, 2021, 12:43:17 am »

Thursday 18th February 2021

Still feeling tired, so next week will add an extra day between BBall/jumps and this session

bodyweight at home without shoes = 87.8 kg

Soft tissue work - lower body

at home - Lower Base building week 4

Knee over toes, heel raised split squat ISO - 40secs x 3
seated band clams - 30secs x 3
glute bridge hold 2x 30secs

Squats

Did these before the back squat of the same load
Front Squat supports + 5 x 1/8 depth squats 40kg, 60kg, 80kg, 100kg, 110kg

High bar squat
bare feet 20kg x10, 40kg x pause with 10 deep breaths + 10 reps, x3, 60kg x10
Oly shoes - 80kg x6, x3
belt - 100kg x3, x2

5-6+ mins rest
Belted -
1) 110kg, 243lbs x8 @ RPE 8
2) 100kg, 220lbs 2x8 @ RPE 8

Was supposed to be a fairly easy session, but felt harder than expected, so still fatigued from 2 days ago.
Will add an extra days rest

This group in Oly shoes - alternating sets 2 mins rest

A1) SSB Good Morning onto toes 30kg x8, 50kg x5, 70kg 2x10 @ RPE 7

A2) SSB single leg calf raise - arm supported - 1 inch elevated 3 sec eccentric to neutral position, explode up - BW x 10, 30kg x10, 50kg x 10
70kg x14 @ RPE 9

A3) Wall tib raise - lower body at 40 degree angle - upper body off wall - in oly shoes - BW x5, 3x12 @ RPE8

A4) SSB single leg bent knee calf raise - arm supported - 1 inch elevated 3 sec eccentric to neutral position, explode up - BW x 10, 30kg x5, 50kg x 5
70kg x 12 @ RPE 9

A5) Split leg RDL - 20kg x5, 40kg x 9 @ RPE 7

----

B1) Nordic curl - GHR - knees on 2cm pad, 6 inch aerobic step + rolled yoga mat on hip.
3 tiny partial reps and 2 assisted rep to warmup
BW slow eccentric x 6 assisted @ RPE 10

B2) AB wheel - on knees x 8
legs straight x 9 @ RPE 9

B3) High Angle rows - 20kg x 15, 40kg x8, 60kg x5
70kg 2x8 @ RPE 8 (+1 rep)

B4) Wrist curls - 20kg x10, 25kg x12 @RPE 8

---

SSB ISO split squat on balls of feet left leg 70kg x 30secs x 2, right leg 70kg x 30secs
Bent over Scarecrow into press - 2.5lbs x 10, 5lbs x12, 7.5lbs x 10, x7 @ RPE 8
band Monster walks Iron Edge XXHeavy + Rogue light band 2x 20 steps

stretch

CoolColJ · « **Reply #733 on:** February 19, 2021, 10:09:48 pm »

Friday 19th January 2021

A bit drained, and pretty sore all over, especially my glutes and upper hammies
So last workout was not as easy as it should have been....

87min walk/hike
start of walk - backward walking up a 20-30 degree sloped path x 2.5 mins
middle of the walk -
backward walking up a 30-35 degree sloped path x 2.5 mins

CoolColJ · « **Reply #734 on:** February 21, 2021, 04:14:46 am »

Sunday 21st February 2021

Week 0
Height - 5'8.5"
weighed - 87.4kg, 192.7lbs

waist - 36.75 inches
hip = 41
upper thigh = 26
Right calf = 16
Neck = 15 7/8
Wrist = 6 5/8

Tanita scale bodyfat% = 22.2%

back on the fat loss track - goal is sub 30 inch waist.
I estimate I would be around 70+kg, 155lbs by then.
Will take at least 6 months
Still doing intermittent fasting

here is my graph on the TDEE app on my phone - calories vs weight. Been charting both daily for a while now
3000 calories I gain weight, 2500 I maintain or lose slowly

Adarq.org

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Author Topic: Reboot - get lean, get hops (Read 455944 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