Author Topic: Reboot - get lean, get hops  (Read 446447 times)

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CoolColJ

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Re: Reboot - get lean, get hops
« Reply #765 on: March 19, 2021, 09:40:03 am »
0
Friday 19th March 2021

glutes and adductors getting pretty deep down achey, so resting up tomorrow

Finally stopped raining today, for a bit, but more rain tomorrow and Sunday, won't be fine enough to BBall till next Wednesday...
so I think I will squat on Sunday instead of waiting to 2 days post BBall/jumps, we will see

weighed 84.8kg this morning, finally under 85kg

---

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

upper body stretches


Tendon health

rotating sets

single leg calf raise -  ISO  BW x45 secs, SSB 30kg x 45secs, 35kg 4x45 secs

single leg bent knee calf raise -  SO  BW x45 secs, SSB 30kg x 45secs, 35kg 4x45 secs


Bottom of Peterson step up/sissy squat ISO, both feet on floor,  6 inch step - 45secs x 2, full body weight 4x45secs
crazy burn at 40 sec mark and leg shaking!

Standing side leg raise ISO right side only 3x 45secs
Seated band bent leg lateral leg raise Iron Edge Xheavy band knee - ISO 3x 45secs


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


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

Mid walk - rotating sets 2 mins rest
backward walking - 40 degree sloped path 1.5 mins x 3
Straight leg, max ROM walk - 40 degree sloped path 1 min x 3
Bear crawl, max shoulder ROM - fowards and back - 20m x 3

towards end of walk -
Straight leg, max ROM walk up 30-35 degree sloped path x 2 mins

found a longer uphill path atstart, so longer backwards walking goodness

---
20 hour fast
3100 calories burned according to Fitbit Charge 3
ate 2200+

according to my Phone app, my TDEE has been around 3138 calories for the last 30 days, based on my calories and daily weight, so the Fitbit is not too far off
« Last Edit: March 19, 2021, 11:41:14 am by CoolColJ »

CoolColJ

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Re: Reboot - get lean, get hops
« Reply #766 on: March 20, 2021, 11:45:47 pm »
0
Saturday 20th March 2021

Feeling achey and beat up, glutes and hips. Dialing things back

More heavy and windy rain all day

---

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

upper body stretches


Tendon health

rotating sets

single leg calf raise -  ISO  BW 5x45 secs
single leg bent knee calf raise -  ISO  BW 5x45 secs

Bottom of Peterson step up/sissy squat ISO, both feet on floor,  6 inch step - 3x45secs

Standing side leg raise ISO right side only 3x 45secs

Band leg extension ISO - 25kg band set at 60 degree knee angle  - 3x 45secs


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


80 min walk/hike
start of walk - backward walking up a 20-30 degree sloped path x 3.5 mins
middle of the walk - backward walking up a 30-35 degree sloped path x 2 mins


---
18 hour fast
2800+ calories burned according to Fitbit Charge 3
ate 2100+
« Last Edit: March 20, 2021, 11:48:23 pm by CoolColJ »

CoolColJ

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Re: Reboot - get lean, get hops
« Reply #767 on: March 20, 2021, 11:57:56 pm »
0
Sunday 21st March 2021

Fatloss cycle 2 - Week 4
Height - 5'8.5"
weighed - 84.6kg (-0.9kg), 186.5lbs

waist - 35 3/8 inches (-0.25)
hip = 40.75 (-0.25)
upper thigh = 25 7/8 (-1/8)
Right calf = 15.75 (+1/8)
Neck = 15.5  (-1/8)
Wrist = 6.5

Tanita scale bodyfat% = 22.4%

Total loss so far - weight -2.8kg Waist  1 3/8 inches Tanita BF% +0.2%


Sweet, under 85kg. Onto 80kg.
Looking noticeable leaner but still have a bit of a gut bulge

First month done, 3kg per month is nice, but was hoping for closer to 4kg for my first month, but first week was a bit slack in effort.
The usual around 2kg of weight per inch of waist still holds true.
Still have another 7 inches to lose, so 14+kg to go!

Gained calf size, well when you hammer them a few days in a row and crank up the volume some 10x higher, that tends to happen :)
Forearms and flexed arm also up in size, despite the fatloss shrinking down overall dimensions

« Last Edit: March 21, 2021, 12:02:30 am by CoolColJ »

CoolColJ

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Re: Reboot - get lean, get hops
« Reply #768 on: March 21, 2021, 10:29:05 am »
0
Sunday 21st March 2021

Achey hips and glutes, but feeling less beat up overall.
Turned down the intensity of the ISO and duration

Another rainy day

---

morning mobility work
knee over toes heel elevated split squat at 60 degrees - 3x 40secs

upper body stretches

soft tissue work on hips/glutes and feet


Tendon health

rotating sets

single leg calf raise -  ISO  BW 5x30 secs
single leg bent knee calf raise -  ISO  BW 5x30 secs

Bottom of Peterson step up/sissy squat ISO, both feet on floor,  6 inch step - 5x30secs
lateral push against wall ISO right side only 5x30secs

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

80 min walk/hike
start of walk - backward walking up a 20-30 degree sloped path x 3.5 mins
middle of the walk - backward walking up a 30-35 degree sloped path x 2 mins

---
21 hour fast
2700+ calories burned according to Fitbit Charge 3
ate 1900

CoolColJ

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Re: Reboot - get lean, get hops
« Reply #769 on: March 21, 2021, 11:53:57 pm »
0
Monday 22nd March 2021

I somehow got 10 hours of deep sleep last night!
Had a dream just before I woke up about new dumbbells and plates in a gym being 50% lighter than the listed weight :)

Feeling better today, still a bit achey but I feel decent
Will likey do a low volume squat and tendon health session so I can recover for BBall on Wednesday when it finally dries up

Another rainy day

---

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

upper body stretches

----

Seems like I got a dieting whoosh moment,  weighed 84kg this morning!
0.6kg less than yesterday
Took out the tape measure and my waist also dropped 0.25 inch overnight to 35 1/8 inches :o


« Last Edit: March 22, 2021, 06:42:14 am by CoolColJ »

CoolColJ

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Re: Reboot - get lean, get hops
« Reply #770 on: March 22, 2021, 08:46:59 am »
0
Monday 22nd March 2021

Not feeling the greatest, still achey all over, and the timing sucks, but I need to put the work in so hit the "gym" anyway

Low volume session today, hopefully I will be OK to jump in 2 days time.


bodyweight without shoes = 85.5 kg

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

Upper body stretches

---

Afternoon

Trained fasted

at home - Tendon health

Bottom of Peterson step up ISO, both feet on floor,  8 inch step - 30secs x 5
Lying, belt around the knee, lateral leg raise ISO -  Right leg only 30secs x 3
Seated, belt around the knee, lateral leg raise ISO - 30secs x 3

Glute bridge hold x 30secs x 3
Plank - 30secs x2
Side plank - 30secs x2

ATG splitsquat BW x12, then hold in bottom position x 20secs

Powersnatch and power clean complex  x 20kg bar
Overhead squat 12kg bar x 5, 20kg x 10

A bunch of low intensity hops
3 sets of low effort seated jumps into a soft landing


Squats

Did these before the back squat of the same load
Front Squat20kg x5, 40kg x5
1/4 squat - 60kg, 80kg, 100kg x 5

Low bar squat
Did these after high bar of the same load - 40kg x3, 60kg x3, 80kg x3, 100kg x3

High bar squat
bare feet 20kg x10, 40kg x6 , 60kg x6 
Oly shoes - 80kg x6
belt - 100kg x3, 110kg x2

Belted - controlled - 120kg, 265lbs x 6 @ RPE 8



Tweaked the bar placement on my high bar squat. Moved the bar an inch back onto the top of my traps instead of sitting at the base of the neck.
That seems to have fixed the tipping onto toes issues I've been having, on the way up

I'm even more upright somehow, even though I'm facing up the slope of the garage!  :ninja:

I also squeeze my glutes after I walk out to put my feet at the right angle. Tip I picked up from Russel Orhii



This group in Oly shoes - alternating sets 2 mins rest

A1) SSB Good Morning onto toes 30kg x8, 50kg 2x6  @ RPE 6

A2) SSB single leg calf raise - arm supported - 6 inch elevated ISO at neutral position - 30kg x 30secs, 50kg 2 x 30 secs
controlled 30kg x 6, 50kg 2x6 @ RPE 8
both sides back to back

A2)Tib raise - in oly shoes - BW x5, SSB 30kg x 6, 50kg x8, x6 @ RPE 7
Wall tib raise - BW x 6 @ RPE 6

A3) SSB single leg bent knee calf raise - arm supported - 6 inch elevated  ISO at neutral position - 30kg x 30secs, 50kg 2 x 30 secs
controlled 30kg x 6, 50kg 2x6 @ RPE 8
both sides back to back

---

Pull up - shoulder width grip - touching shoulders on bar, dead hang, paused
BW x7 --> last rep shoulders an inch off the bar
BW x6 --> last rep shoulders an inch off the bar

Ivanko super gripper 77lbs 2x6 @ RPE 5

Plate pinch grip holds 10kg bumper - 3x10 secs right, 3x 6 secs left --> left hand quite a bit weaker

B1)Slider glute bridge leg curl - BW 2x6 @ RPE 9  ouch!

band Monster walks Iron Edge XXHeavy band + light Rogue band - 2x24 steps (12 each side)

Rectus femoris release with 20kg barbell in seated position

stretch

----

Trained fasted, 20 hour fast
2600+ calorie burn according Fitbit Charge 3, not including weights
plan to eat 2000

CoolColJ

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Re: Reboot - get lean, get hops
« Reply #771 on: March 23, 2021, 06:26:48 am »
+1
Tuesday 23rd March 2021

Hamstrings and aductors fairly sore, but everything else not too bad.
And no drained feeling.
Don't know if I will recover enough by tomorrow, but after 2 weeks of rain I have to BBAll and jump!

Right glute medius tendon pretty achey

last of the rainy days

---

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

upper body stretches

Tendon health

rotating sets

single leg calf raise -  ISO  BW 5x30 secs
single leg bent knee calf raise -  ISO  BW 5x30 secs

Bottom of Peterson step up/sissy squat ISO, both feet on floor,  6 inch step - 5x30secs
lateral leg raise ISO right side only 5x30secs


83 min walk/hike
start of walk - backward walking up a 20-30 degree sloped path x 4 mins
middle of the walk - backward walking up a 30-35 degree sloped path x 2 mins

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

---
17 hour fast
2800+ calories burned according to Fitbit Charge 3
plan to eat 1900+

hit 83.8kg just before first meal, so looking good to be 1.5kg lighter than the last time I BBall/jumped
« Last Edit: March 23, 2021, 06:31:36 am by CoolColJ »

CoolColJ

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Re: Reboot - get lean, get hops
« Reply #772 on: March 24, 2021, 08:44:27 am »
0
Wednesday 24th March 2021

Hamtstrings and adductors still sore

--
morning mobility work
knee over toes heel elevated split squat at 60 degrees - 3 x 30 secs

----
bodyweight at home without shoes = 84.8 kg

Soft tissue work - feet, glutes, upper/outer quads, pec minor and lats


BBall practice session at WLC outdoor courts -  70 mins

Bottom of Peterson step up ISO, both feet on floor,  8 inch step - 2x40 secs

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
4) A few sets of easy pogo jumps, and speed hops inbetween jumps and after

5) rotated sets with the stuff below -
Box Jumps, with a reset, landing with straight legs, 20 inch wall - 4x3

Felt a bit sluggish
Hops down 2 inches from last session, lacked pop, still recovering from last workout 2 days ago as expected.
Left quad tendon feeling better, no more stabbing pain, but still aches a bit, although it's now more in my lower patella tendon area...
Right glute medius tendon also had a dull ache

Feet/achilles feeling decent now, left achilles still achey, but running on the balls of my feet and hops no longer stingd.
Felt light and soft on my feet, very strong, and lighter bodyweight helps

Hope to jump well next session, will rest up properly and looking forward to getting fingers over the 9'10" rim.



Resistance

Damn, getting leaner boosted everything below

Netball rim pullups to sternum - Hang and 20 scap shrugs to warmup, BW x 1 single
Dead hang/paused - 3x5 @ RPE 9 on last set

Pull up to belly button, body horizontal x 1
L hang hold, then 1 pull up

Damn, felt so easy, I actually got 3 full sets of 5, even still barely touched my chest against the rim on last set, 5th rep.
So can probably do 7 reps on first set, a gain of 2 reps.
Then tried a belly button pull up, not too hard, and L hang pull up was also cake.
Only going to get easier as I continue leaning up

Close grip triangle pushup - BW 2x7 explosive
All reps airborne at full extension, 1-2 inches

Wall tib raise 3x7

Inverted rows explosive BW 2x8 @ RPE 7

Straight bar dip explosive  BW 2x8 @ RPE 8

Front lever hold BW x 5 secs x 3
Tried a front level on the low bar, and was surprised it wasn't that hard!
Next goal is to combo it with a muscle up, like this :)


 
L sit hold  BW x 30secs

Hanging leg raise, feet to hands BW x5, x4 @ RPE 10
last reps not quite feet to hands, abs/ hip flexors were tired from the all the horizontal holds

------

Bottom of Peterson step up ISO, both feet on floor,  8 inch step - 5x40 secs
Lateral leg raise hold - right leg only BW 4x40secs

single leg calf raise -  controlled BW 2x15
single leg bent knee calf raise - controlled BW 2x15

stretch upper

65 min walk/hike - moderately steep trail
backwards walking 30-35 degree sloped path - 2.5 mins x 2

stretched lower

----
14 hour fast - broke with raw carrots, cheese slice, handful of raw pistachio nuts before BBall

3400 calorie burn according Fitbit Charge 3
Ate 2200+

CoolColJ

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Re: Reboot - get lean, get hops
« Reply #773 on: March 25, 2021, 06:49:41 am »
+1
Thursday 25th March 2021

A little beat up, but no drained feeling, unexpected as I did jump a lot and quite hard as well
Not too sore either, mostly in my upper back from all the pull ups and holds, and levers

Right glute medius tendon inflamed
Right achilles achey but feels decent post jumps, no increase in pain.
Left quad tendon ok, but lower patella tendon is achey

---

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

upper body stretches

Tendon health

rotating sets

single leg calf raise -  ISO  BW 5x40 secs
single leg bent knee calf raise -  ISO  BW 5x40 secs

Bottom of Peterson step up/sissy squat ISO, both feet on floor,  6 inch step - 5x40secs
lateral leg raise ISO right side only 5x40secs

1 hour 50 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 35 degree sloped path x 2-3 mins
towards end of walk - Straight leg, max ROM walk up 30-35 degree sloped path x 2 mins

Had some close calls slipping on wet timber/rock, almost blew out my left ACL, lucky I have been hitting the weights and ISO on peterson setups in the same position I slipped into!
Did make my left quad tendon ache a bit, but a quick ISO straight after and was back into it.

Also came across two wallabies fighting/boxing LOL

<a href="http://www.youtube.com/watch?v=1DM5iZw8WvE" target="_blank">http://www.youtube.com/watch?v=1DM5iZw8WvE</a>


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

---
20  hour fast
2900+ calories burned according to Fitbit Charge 3
Ate 2200+
« Last Edit: March 26, 2021, 01:18:13 am by CoolColJ »

CoolColJ

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Re: Reboot - get lean, get hops
« Reply #774 on: March 26, 2021, 07:28:42 am »
0
Friday 26th March 2021

Feeling a lot healthier today, beat up feelings gone, but also somehow more sore, more so in my upper body
Right glute medius tendon 50% better

"rest" today, weights tomorrow, but will see how I feel.

---

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

upper body stretches and shoulder dislocate stretch

Tendon health

rotating sets

single leg calf raise -  ISO  BW 4x40 secs, 1 inch ROM slow reps x 40secs
single leg bent knee calf raise - ISO  BW 4x40 secs, 1 inch ROM slow reps x 40secs

Bottom of Peterson step up/sissy squat ISO, both feet on floor,  6 inch step - 5x40secs

Lying side leg raise ISO leg angled in front of body - 4x40secs,
slowly moving leg from front of body to behind x 40 secs

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


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 35 degree sloped path x 3 mins

towards end of walk -
Straight leg, max ROM walk up 30-35 degree sloped path x 2 mins
Bear crawl - fowards and back - 25m,
rest 3 mins, 10m sideways to left and back

serratus smoked after that, called it a day

---
17  hour fast
2800+ calories burned according to Fitbit Charge 3
plan to eat 2000

CoolColJ

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Re: Reboot - get lean, get hops
« Reply #775 on: March 27, 2021, 08:22:19 am »
0
Saturday 27th March 2021

A bit sore from yesterday, especially my calves
Decided to train anyway

bodyweight at home without shoes = 84.3 kg

--

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


---
Afternoon

Soft tissue work - lower body and some upper

Heavier session

BBall control drills and dribbling - about 10 mins worth

Bottom of Peterson step up ISO, both feet on floor,  8 inch step - 4x 40secs
Lying lateral leg raise ISO, belt around knee - 4x40secs
Plank - 30secs x2
Side plank - 30secs x2

ATG splitsquat BW x12, then hold in bottom position x 20secs

Powersnatch and power clean complex  x 20kg bar
Overhead squat 12kg bar x 5, 20kg x 10

A bunch of low intensity hops, and some dancing
3 sets of low effort seated jumps into a soft landing

Power clean + 5 quarter front squats - 40kg, 60kg x 2


Safety bar squat
bare feet, controlled -  30kg x8, 50kg x6, 70kg x5, 80kg x4 
belt, bare feet, controlled - 90kg x3, 100kg x3,  110kg x2 ---> right glute medius tendon pain, stopped...

Was going for a solid set of 5 or so reps with 110kg, but got a sharp pain in my right glute medius tendon pain, stopped there!
Probably should have stayed at 100kg in hindsight as that felt heavy enough...



This group in Oly shoes - alternating sets 2 mins rest

A1) SSB Good Morning, explode onto toes 30kg x6, 50kg x6, 60kg x6, 70kg x8 @ RPE 7

A2) SSB single leg calf raise - arm supported - 6 inch elevated controlled  - BW x 10, 30kg x5
ISO at neutral position 50kg x 40secs, 60kg x 40 secs
controlled 60kg 2x6 @ RPE 8
both sides back to back

A3)SSB Tib raise - in oly shoes - BW x5, SSB 30kg x 6, 50kg x6, 60kg x10, 70kg x10
Wall tib raise - BW x 10 @ RPE 8

A4) SSB single leg bent knee calf raise - arm supported - 6 inch elevated  controlled - BW x 10, 30kg x5,
ISO at neutral position 50kg x 40secs, 60kg x 40 secs
controlled 60kg 2x6 @ RPE 8
both sides back to back


----

B1) Split leg RDL - 20kg x6, 40kg x 6,
first rep deadlifted off the floor in same position -  60kg x7 @ RPE 8

B2) AB wheel on knees - BW x 6
down to floor 2x12 @ RPE 7

B3) High Angle rows - 20kg x 15, 40kg x8, 60kg x5
72.5kg 3x6 @ RPE 8 (+1 rep)

B4) SSB side bends alternating sides - 30kg x12, 50kg x16, 55kg x 14

B5) lying single leg side raise controlled - 1.25kg x 12, 2.5kg x 12
Iron Edge XXHeavy band around knee x10 , + light band x15
Iron Edge XXHeavy band around knee x12


Rectus femoris release with 20kg barbell in seated position

stretch

----

14 hour fast - broke with raw carrots, cheese slice, handful of raw pistachio nuts
2800+ calorie burn according Fitbit Charge 3, not including weights
eating 2600+
« Last Edit: March 27, 2021, 11:44:03 pm by CoolColJ »

CoolColJ

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Re: Reboot - get lean, get hops
« Reply #776 on: March 27, 2021, 11:41:55 pm »
0
Sunday 28th March 2021

Fatloss cycle 2 - Week 5
Height - 5'8.5"
weighed - 85kg (+0.4kg), 187.4lbs

waist - 35 1/8 inches (-0.25)
hip = 40.5 (-0.25)
upper thigh = 25.75  (-1/8)
Right calf = 15 5/8 (-1/8)
Neck = 15 5/8  (+1/8)
Wrist = 6.5

Tanita scale bodyfat% = 22.3% (-0.1)

Total loss so far - weight -2.4kg Waist  1 5/8 inches Tanita BF% +0.1%

Must be bloated from the food last night, as weight is much higher than yesterday and so is my waist size.
Was under 84kg and waist under 35 inches


CoolColJ

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Re: Reboot - get lean, get hops
« Reply #777 on: March 28, 2021, 06:32:03 am »
+2
Sunday 28th March 2021

Feeling not too bad for a day post weights, looks like I may have finally found my volume/fatigue sweet spot.
only light to moderate soreness mostly in my upper back, glutes and calves.
Right glute medius tendon area is pretty sore, hurts like hell when going up and down stairs

Also adductors and hamstrings have 25% of the soreness I normally have, despite doing the DOM machines of Good mornings and RDLs
Looks like dropping Nordic curls has been the best decision I ever made... replacing them with Glute bridge slider leg curls.
IMO for 99% of people the Nordic curl is a waste of time... imagine doing eccentrics over your 1RM on the squat for several reps and sets each week.
Needless to say the fatigue and stimulus ratio will be pretty bad...
And not many people can keep their hip fully flexed while doing them either.

the single leg variant of the slider leg curl is as hard as a Nordic in any case


Quote
Why I Don't Like Nordics and What Exercise We Use Instead at @bodybyboyle
.
Nordic leg curls have drawn a bunch of attention recently due to the preventative power of eccentric focused exercise and hamstring injuries.
.
Numerous studies over the last few years have investigated the effectiveness of using eccentric exercises like the Nordic leg curl to prevent hamstrung injuries to astounding positive results. In one 2014 study of with 942 soccer players researchers found eccentric exercises to be the most effective, reducing hamstring injuries by 65% following intervention.
.
There is no doubt in my mind that eccentric focused exercise is highly valuable in reducing the likelihood of hamstring injury. The bicep femoris undergoes it’s highest levels of eccentric stress during the last 20% of the swing phase of gait in order to decelerate knee extension. Following this, the hamstrings must undergo a transition from eccentric contraction to a brief isometric contraction at heel strike before contracting concentricly to assist the glutes in hip extension. This critical transition between terminal swing and initial stance phase is where many hamstring strains will occur.
.
While Nordics seems like a good option I rarely seen them executed well. Very few athletes can maintain the desired body position throughout the exercise and end up in defaulting into lumbar/pelvis extension or into hip flexion. If think it is imperative to perform nordics with glute driven hip extension and optimal alignment between ribcage and pelvis. Without these two variables I don't see them being anymore valuable than a seated leg curl (hip flexion, zero core activity, isolated hamstring).
.
At @bodybyboyle we prefer the slide board leg curl progression because it is much easier to progress and regress. We begin with an eccentric only progression and move towards concentric before progressing to single leg and loaded progressions. The focus must be on maintaining full hip extension and core position throughout the entire drill. If the athlete cannot maintain positioning you should regress until they can maintain form. Try this progression out and let us know your thoughts!




---

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

upper body and thoracic stretches


Tendon health

rotating sets

single leg calf raise -  ISO BW x 40secs,  10kg weight vest  4x40 secs
single leg bent knee calf raise -  ISO BW x 40secs,  10kg weight vest  4x40 secs

Bottom of Peterson step up/sissy squat ISO, both feet on floor,  6 inch step - 4x40secs, no support leg x 40secs

Standing lateral leg ISO right leg only - 2x40secs
Lying side leg raise ISO leg angled in front of body, right leg only - Iron edge XXheavy band around knees  3x40secs,

I hauled my gear to the park/BBall courts today


BBall practice session at WLC outdoor courts -  67 mins

practiced against Netball rim

Dribbling and ball control drills
Low intensity moves, layups and shooting
Lots of inbetween/under the the legs layups and shooting

Used netball rim today, smaller, so tougher, and no backboard
Did a few medium effort single leg jumps, safe for the right glute medius tendon


Bear crawl 15m - forward and back x 2, 3 mins rest


67 min walk/hike - moderately steep trail
start of walk - 30-35 degree sloped path
backwards walking  - 2.5 mins x 2
lateral walk, each side x 2.5 mins
Straight leg, max ROM walk x 1.25 mins

---
17  hour fast - trained fasted
3200+ calories burned according to Fitbit Charge 3
plan to eat 2100+
« Last Edit: March 28, 2021, 06:37:36 am by CoolColJ »

CoolColJ

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Re: Reboot - get lean, get hops
« Reply #778 on: March 29, 2021, 10:09:48 am »
+1
Monday 30th March 2021

Not feeling too bad today, but I did notice feeling tired in my lower body when warming up for today's session

Right glute medius tendon feeling much better

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Waking stretches and mobility work
knee over toes heel elevated split squat at 60 degrees - 2 x 1min


Bodyweight without shoes - 85.5kg

trained fasted


Tendon health, light session - at home


Rotating sets between each - one lower, then one upper

Bottom of Peterson step up 6 inch step ISO both feet on floor 3x30 secs, Supporting full body weight 2x30 secs

side leg raise ISO - right leg only x 30secs
Lying side leg raise ISO leg angled in front of body, right leg only - Iron edge XXheavy band around knees  4x30secs,

SSB single leg calf raise ISO BW x 30secs, 30kg 2x30secs
controlled 30kg 2x8
SSB single leg bent knee calf ISO BW x 30secs, 30kg 2x30secs
controlled 30kg 2x8


band pull apart, palms up - high to low, diagonal left, diagonal right  - Rogue light band  x10 each direction, Jumpstretch light band 2x10
Band dislocates Rogue light band x 30, light jumpstetch band 2x15

barbell curl - controlled 20kg x6, 25kg 3x11 @ RPE 7 (+1 rep)
wrist curl - hold at top - 20kg x6, 25kg 3x11 @ RPE 7 (+1 rep)
Reverse wrist curl- hold at top - 10kg 2x11@ RPE 8 ---> reverse is quite a bit weaker....

Single arm rotating press 5lbs 2x8 @ RPE 4
45 degree Scarecrow into press - 2.5lbs x 10, 5lbs 3x12 @ RPE 8

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rotating sets

Ivanko super gripper 70lbs x 6
77lbs 3x11 @ RPE 7

Sissy squat - controlled to 90 degrees BW x10 + single leg sissy squat down to free leg heel touch in front x15 - x 3 sets

Plate pinch grip holds 10kg bumper - 2x30secs
single hand 10kg bumper plate - right hand x15secs, x12 secs
left hand x10secs, x8 secs

Glute bridge, slider leg curl BW x6 eccentrics + 1 rep
BW 3x7 @ RPE 8

Monster band lateral walk Ironedge XX heavy + medium band around knee - x20 steps each way, x12 steps each way

Jefferson curl 20kg x6, 30kg 2x10 @ RPE 5  (+2.5kg)

release rectus femoris with 30kg barbell

stretch

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50 min walk/hike
start of walk - backward walking up a 20-30 degree sloped path x 2.5 mins
towards end of walk - Straight leg, max ROM walk up 30-35 degree sloped path x 2 mins

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20 hour fast
3000+ calorie burn according Fitbit Charge 3, not including weights
ate 1800+
« Last Edit: March 29, 2021, 11:35:04 am by CoolColJ »

Coges

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Re: Reboot - get lean, get hops
« Reply #779 on: March 29, 2021, 07:05:03 pm »
0
Sunday 28th March 2021

Feeling not too bad for a day post weights, looks like I may have finally found my volume/fatigue sweet spot.
only light to moderate soreness mostly in my upper back, glutes and calves.
Right glute medius tendon area is pretty sore, hurts like hell when going up and down stairs

Also adductors and hamstrings have 25% of the soreness I normally have, despite doing the DOM machines of Good mornings and RDLs
Looks like dropping Nordic curls has been the best decision I ever made... replacing them with Glute bridge slider leg curls.
IMO for 99% of people the Nordic curl is a waste of time... imagine doing eccentrics over your 1RM on the squat for several reps and sets each week.
Needless to say the fatigue and stimulus ratio will be pretty bad...
And not many people can keep their hip fully flexed while doing them either.

the single leg variant of the slider leg curl is as hard as a Nordic in any case


Quote
Why I Don't Like Nordics and What Exercise We Use Instead at @bodybyboyle
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Nordic leg curls have drawn a bunch of attention recently due to the preventative power of eccentric focused exercise and hamstring injuries.
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Numerous studies over the last few years have investigated the effectiveness of using eccentric exercises like the Nordic leg curl to prevent hamstrung injuries to astounding positive results. In one 2014 study of with 942 soccer players researchers found eccentric exercises to be the most effective, reducing hamstring injuries by 65% following intervention.
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There is no doubt in my mind that eccentric focused exercise is highly valuable in reducing the likelihood of hamstring injury. The bicep femoris undergoes it’s highest levels of eccentric stress during the last 20% of the swing phase of gait in order to decelerate knee extension. Following this, the hamstrings must undergo a transition from eccentric contraction to a brief isometric contraction at heel strike before contracting concentricly to assist the glutes in hip extension. This critical transition between terminal swing and initial stance phase is where many hamstring strains will occur.
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While Nordics seems like a good option I rarely seen them executed well. Very few athletes can maintain the desired body position throughout the exercise and end up in defaulting into lumbar/pelvis extension or into hip flexion. If think it is imperative to perform nordics with glute driven hip extension and optimal alignment between ribcage and pelvis. Without these two variables I don't see them being anymore valuable than a seated leg curl (hip flexion, zero core activity, isolated hamstring).
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At @bodybyboyle we prefer the slide board leg curl progression because it is much easier to progress and regress. We begin with an eccentric only progression and move towards concentric before progressing to single leg and loaded progressions. The focus must be on maintaining full hip extension and core position throughout the entire drill. If the athlete cannot maintain positioning you should regress until they can maintain form. Try this progression out and let us know your thoughts!



That's a really good point. Most people, myself included, butcher the nordic. In reality it's pretty simple to regress though if you keep yourself to a strict standard. Just keep elevating the hips until you can do reps there and progress downwards. To say it has, by comparison, "zero core activity and isolated hamstring" is a stretch though. 

When I kept it strict I was able to get 1 flat rep after about 5 or 6 weeks.
"Train as hard as possible, as often as possible, while staying as fresh as possible"
- Zatsiorsky