Author Topic: Reboot - get lean, get hops  (Read 62195 times)

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CoolColJ

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Re: Reboot - get lean, get hops
« Reply #735 on: February 21, 2021, 04:16:09 am »
0
Sunday 14th January 2021

Still sore, achey left quad tendon and heels.
Time to change up my protocols

Nice chill session today - loaded DI FM, hooked up blue tooth speakers and put on LoFi Lounge & Chill station
and just had a great relaxing session

<a href="http://www.youtube.com/watch?v=1l992miRvyU" target="_blank">http://www.youtube.com/watch?v=1l992miRvyU</a>


----
Waking stretches and mobility work


Tendon health

knee over toes heel elevated split squat at 60 degrees - 2 x 1min
glute bridge ISO holds - 2x1 min

---

Rotating sets between each

Leg extension ISO on balls of feet, stretched range against bench leg 2x1 min
seated band clams - XXheavy band + rogue light band 3 x 40 secs

single leg calf raise, controlled eccentrics, on single 20kg bumper plate  - 10kg weight vest x 15, SSB 30kg 2x15
single leg bent knee calf, controlled eccentrics, on single 20kg bumper plate - 10kg weight vest x 15, SSB 30kg 2x15


band pull apart, palms up - high to low, diagonal left, diagonal right  - Rogue light band  2x10 each direction
band dislocates Rogue light band 3x15

barbell curl - controlled 20kg 3x15 @ RPE 7
wrist curl - hold at top - 20kg x12, 22.5kg 2x12 @ RPE 7

Single leg squat, eccentrics down to bench - BW 2x15
band Monster walks - Iron Edge XXHeavy + Rogue light band 2x 20 steps


Jefferson curl 20kg x15+ 40sec stretched hold

stretch

-----

94min 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

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Re: Reboot - get lean, get hops
« Reply #736 on: February 22, 2021, 01:14:36 am »
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Monday 22nd February 2021

Fairly sore all over, despite the light loads used yesterday, eccentrics for you.
Abs are and pecs are surprisingly sore... not sure what from...

Left quad tendon feeling much better.

morning mobility work

knee over toes heel elevated split squat at 60 degrees - 2 x  40 secs
single leg calf raise, controlled eccentrics, BW  3x15
single leg bent knee calf, controlled eccentrics, BW  3x15

60 min walk/hike

CoolColJ

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Re: Reboot - get lean, get hops
« Reply #737 on: February 23, 2021, 05:20:22 am »
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Tuesday 23rd February 2021

Still achey
Thought about BBalling/upper session today, but will rest an extra day

morning mobility work


Tendon health

knee over toes heel elevated split squat at 60 degrees - 2 x  40 secs

single leg calf raise, controlled eccentrics, BW  3x15
single leg bent knee calf, controlled eccentrics, BW  3x15

single leg lateral raise ISO - right side only 2x 40 secs

Leg extension ISO on balls of feet, into floor 2x40 secs
Single leg squat, eccentrics down to bench - BW 3x15

Couch stretch, calf, and ankle/knee to wall stretch


60 min walk/hike

legs and hips felt dead after that

« Last Edit: February 23, 2021, 05:23:21 am by CoolColJ »

CoolColJ

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Re: Reboot - get lean, get hops
« Reply #738 on: February 23, 2021, 08:28:54 pm »
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Was going to BBall today, but it started to rain as I got ready... sigh probably should have done it yesterday in hindsight
Oh well for the better, let my quad tendon rest more

And in other news I turned the big five zero today, 50 years old!

Looking to get going by the end of the year when I get down under 75kg



CoolColJ

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Re: Reboot - get lean, get hops
« Reply #739 on: February 23, 2021, 10:15:04 pm »
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Wednesday 24th February 2021

morning mobility work

Tendon health

knee over toes heel elevated split squat at 60 degrees - 2 x  40 secs

single leg calf raise, controlled eccentrics, BW  3x15
single leg bent knee calf, controlled eccentrics, BW  3x15

Glute bridge ISO 3x 1min
lying on back arms to side pec  stretch, leg cross body ISO 3x 1min

single leg lateral raise ISO - right side only 3x 40 secs

Leg extension ISO on balls of feet, into floor 2x40 secs
Single leg sissy squat ISO at 90 degrees knee angle 2x40 secs
Single leg squat, eccentrics down to bench - BW 3x15

Couch stretch, calf, and ankle/knee to wall stretch
various upper and lower body stretches

CoolColJ

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Re: Reboot - get lean, get hops
« Reply #740 on: February 25, 2021, 08:53:42 pm »
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Thursday 26th February 2021

Felt a bit crappy, but had to getthis session in due to all the rain.
managed to squeeze it in as the court dried out


bodyweight at home without shoes = 88 kg

Soft tissue work - lower body and upper

BBall practice session at WLC outdoor courts -  55 mins

1) 15 mins dribble and ball control drills
2) medium to high intensity moves, shots, layups, threes
3) jumps at the 40 min mark, and a few dunks on 8 feet netball rim

Felt Ok, but jumps lower today.
Had to cut things a bit short as it started to rain.
Right hip tendon was fine today on jumps.
Left quad tendon fine for most of the jumps, just a few that ached.


Cooldown

Sit in bottom of narrow stance squat for 2 mins

A few sets of easy pogo jumps, and speed hops


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, last 2 reps not quite chest to bar


Close grip triangle pushup - BW 3x10 explosive (+1 rep)

All reps airborne at full extension, 1-2 inches

Inverted rows BW x12, x12 @ RPE 9
Straight bar dip BW x12, x12 @ RPE 8

L sit hold on edge of bench x10secs, 1x40secs, x 30secs (+10 secs)



at home - Lower Base building week 5

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 + 5 x 1/8 depth squats 40kg, 60kg,  80kg, 100kg
 
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, 110kg x2

5-6+ mins rest
Belted -
1) 112.5kg, 248lbs x8 @ RPE 8
2) 102.5kg, 226lbs 3x8 @ RPE 8

Hard but not too bad for after BBall/jumps

I faced up the slope of garage instead of down like normal, and it felt better and stronger, and form was much better. When I fast down the slope, I tend to tip forward onto my toes.
Oly shoes still added elevation above the slope though.
Walking the squat out forward also felt easier, much less steps since you don't need as much clearance as you lean forward, and walking backwards to rerack actually felt easy after getting used to it.


This group in Oly shoes - alternating sets 2 mins rest

A1) SSB Good Morning onto toes 30kg x8, 50kg x5, 72.5kg 2x10 @ RPE 8

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
72.5kg x10 @ RPE 9
eccentrics 72.5kg x10

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
72.5kg x 10 @ RPE 9
eccentrics 72.5kg x10

A5) Split leg RDL - 20kg x5, 40kg x 10, 45kg 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 7 assisted @ RPE 10

B2) AB wheel - on knees x 10
down to floor 2x10 @ RPE 7

man my shoulder, lat mobility has improved a lot, can go down to the floor now without any pain, elbows to ears.
stretching it against the wall every morning has paid off

B3) High Angle rows - 20kg x 15, 40kg x8, 60kg x5
70kg 2x9 @ RPE 9 (+1 rep)

---

Single leg squat, eccentrics down to bench 2x15
seated single leg band clams Iron Edge XXHeavy + Rogue light band 2x15
band Monster walks Iron Edge XXHeavy + Rogue light band 2x 20 steps

stretch

CoolColJ

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Re: Reboot - get lean, get hops
« Reply #741 on: Today at 06:26:42 am »
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Friday 26th February 2021

A bit drained, sore but less than previous weeks, especially in my posterior chain, puzzling
Sore right heel

morning mobility work

Tendon health

knee over toes heel elevated split squat at 60 degrees - 2 x  40 secs

single leg calf raise, controlled eccentrics, BW  3x15
single leg bent knee calf, controlled eccentrics, BW  3x15


90 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