Author Topic: Reboot - get lean, get hops  (Read 110991 times)

0 Members and 1 Guest are viewing this topic.

CoolColJ

  • Hero Member
  • *****
  • Posts: 1149
  • Respect: +802
    • View Profile
    • Email
Re: Reboot - get lean, get hops
« Reply #945 on: September 13, 2021, 02:06:22 pm »
0
Monday 13th September 2021

Less soreness today than yesterday... but a little more tired... lower back achey from the jumps.

No flare up in left quad tendon, but upper patella feels a bit more sore.
Right achilles insertion, about the same. Left is fine, 100%

----
Morning mobility work and upper body stretches

Pre workout -  Soft tissue work for whole body
Broom Shoulder dislocate stretch
TFL and hip flexor stretch


Tendon health+rehab -  fasted

general mobility work
side leg raises x 20 each leg

prone cuban press into behind the neck press combo broom x 20
broom handle behind the neck press, pushing backwards into shoulder dislocate stretch position x20 + stretch and then each lat by leaning to each side for 10-20 secs each till 1min

Band pull aparts - high to low, Diagonals, palms facing down-  Rogue light band x10 each axis
High to low, palms facing up - Jumpstretch light band x 20
split squat ISO, rear leg straight, at 90 degrees - x 1 min - 30 secs actively pulling legs inwards, 30 secs pushing legs outwards
Side plank with leg abduction - against wall at 45 degrees - x 30secs each side
Wall tib raise - x20
Spanish squat ISO - at 60 degree knee angle - x 30 secs, +20kg 2x30secs


rotating sets - 1 mins rest

A1) Leg Extension ISO - using strap from bench - @80% effort - 60 degrees x 30secs, 80 degrees x30 secs, 60 degrees x 30 secs
A2) Front step down - 6 inch step, in oly shoes - 27.5lbs dumbbell (opposite hand of working leg) x 20
A3) single leg squat - single arm supported to 17 inch bench, in oly shoes - BW x 20

step down too easy, will go up in weight

B) SSB single leg calf raise - no elevation, held at top/max contraction - BW x20, 35kg x20, 30 sec ISO x 55kg x 3 sets (+5kg)
Increased both the 20 rep set and main ISO sets by 5kg, felt OK

C) SSB single leg, bent knee soleus calf raise - arm supported - no elevation, in oly shoes -  BW x20, 35kg x20(+5kg)

D) Side plank with leg abduction - against 20 inch bench - x 30secs each side

E) Seated hip push against strap around lower thighs/upper shins @80% effort -
Seated x 30 secs
Seated, torso at 45 degrees  x 30secs
Standing x 30 secs




SSB Good morning - 30kg x5, 40kg x20
Pull up - scap shrugs x20
Pull up - feet supported x 20
Dip scap shrug x 20
Push up - BW x 20
High angle row - 30kg x20
dips - feet assisted - BW x20
Dumbbell press - palms facing, elbow in line with ears - 17.5lbs x20
Dumbbell curl - 15lbs x20
AB Wheel - knees bent, face to floor x 20
Stiff legged deadlift -  40kg x5, straps 60kg x20
Ivanko Supergripper - left hand - 70lbs x10, x22. right hand 70lbs x10
Elbows out row + external rotation + 50% press - chest supported at 45 degrees  - 5lbs x20

Row, press, curl, supergripper all feeling easier, so will up them next time
Good morning felt easy, so will bump it up 2.5kg next time
Stiff legged deadlift will also bump up as well, +5kg, wasn't sure what load to use

High bar squat - oly shoes - 3 sec down, controlled up  - BW x 5, 20kg x5, 60kg x15
80kg x10 @ RPE 6.5

Thought about doing 20 reps with 60kg but didn't fancy the form breakdown...
Short term goal is a casual "daily" 105kg x10 @RPE 7 with the same 3 sec eccentric
Enough strength to power clean 105kg with a high catch any day of the week, which would be around 1.5x bodyweight when I get down to the low 70kg bodyweight range

stretch
pull up hang - x40 secs
pullover thoracic spine stretch with 2.5kg plate x 1min



6 hours later

Wall sit at 60 degree knee angle - 2 legs x 45 secs
single leg 45 secs x 3
« Last Edit: September 13, 2021, 02:41:13 pm by CoolColJ »

CoolColJ

  • Hero Member
  • *****
  • Posts: 1149
  • Respect: +802
    • View Profile
    • Email
Re: Reboot - get lean, get hops
« Reply #946 on: September 14, 2021, 09:09:24 am »
0
Tuesday 14th September 2021

Sore quads and lower back when I woke up, but ok in the afternoon
Big improvement to right achilles tendon, upon waking walking pain down a lot.

Felt tired from yesterday, but things picked up a gear halfway through the workout
Strength is increasing at a crazy rate right now!

----
Morning mobility work and upper body stretches

Soft tissue work for whole body


Tendon health+rehab -  fasted

prone cuban press into behind the neck press combo - broom x 20
broom handle behind the neck press, pushing backwards into shoulder dislocate stretch position x20 + stretch and then each lat by leaning to each side for 10 secs each till 1min
split squat ISO, rear leg straight, at 90 degrees - x 1 min - 30 secs actively pulling legs inwards, 30 secs pushing legs outwards
Side plank with leg abduction - against wall at 45 degrees - x 30secs each side
Wall tib raise x 20
Spanish squat ISO - at 60 degree knee angle - 2x 30 secs



rotating sets - 1 mins rest

A1) Single leg extension ISO -  60 degree leg angle @ 80% effort x 30 secs
A2) Front step down - 6 inch step, in oly shoes - 35lb dumbbell (opposite hand of working leg) x 20
up from

A) SSB single leg, bent knee soleus calf raise - arm supported - no elevation, in oly shoes -  controlled up, hold at top, 3 sec down - BW x20, 35kg x 20, 50kg x10
65kg 2x10 @ RPE 9  (+5kg, -2 reps)

B) Tib raise - SSB + oly shoes - BW x10, 30kg x10, 50kg 4x8 @ RPE 9

C) SSB single leg calf raise - arm supported - no elevation, in oly shoes -  controlled up, hold at top, 3 sec down - BW x20, 35kg x 20, 50kg x10
65kg 2x10 @ RPE 9  (+5kg, -2 reps)


rotating sets - 1 mins rest

A1) High bar squat
- oly shoes - 5 sec down, 2 sec up  - BW x 5, 20kg x5, 40kg x5, 60kg x5,
5 sec down, 2 sec up - 85kg x5 @ RPE 8
3 sec down, controlled up - 85kg x9  @ RPE 7

A2) SSB split squat - oly shoes, single arm supported - 1 min rest between sides - 3 sec down and up
BW x5, 30kg x5, 40kg x 12 @ RPE 7

B) Pullups - Hang and 10/10 scap shrugs with regular/parallel grip to warmup, semi inverted row on SSB x 10
Dead hang/paused - regular grip. wider - BW x1,  2x6 @ RPE 8 (+1 rep)
parallel grip, shoulder width - BW x1,  2x6 @ REP 8 (+1 rep)

C) Dumbbell palms facing overheard press, arms in line with ears - 10lb x10, 20lbs x8, 30lbs x14 @ RPE 8  (+3 reps)
35lbs 2x10 @ RPE 8

Damn, gained another 3 reps this week, with 3 reps last week after adding weight!! :o
Went to 35lb dumbbells and still got 10 reps

----

stretch
bar hangs - pull up grip 3x30secs, neutral grip x 30secs
« Last Edit: September 14, 2021, 10:08:27 am by CoolColJ »

FP

  • Hero Member
  • *****
  • Posts: 829
  • Respect: +738
    • View Profile
    • Email
Re: Reboot - get lean, get hops
« Reply #947 on: September 14, 2021, 11:56:50 pm »
0
Sunday 12th September 2021

Quads and posterior chain pretty sore.



bodyweight - without shoes = 85.8kg

BBall practise + jumps @ WLC Outdoor courts - 55 mins

1) 15 mins dribble and ball control drills
2) low to medium intensity Euro step practice against 8 feet netball rim - LR and RL
3) 10 or so 90% effort jumps/dunks against 8 feet netball rim
3) a few series of low intensity march skips, lateral skips with arm swing, backwards walking, and snake sliding foot dance move practise

Went to my usual outdoor court.
Busy so I just mostly did dribbling drills, and moves up to a fairly high intensity.

Then some jumps and dunks against 8 feet netball rim
Rusty, so didn't jump too hard
Some 4/10 left quad tendon pain on single leg jumps, off the left leg, but fine for everything else. Much less than before though, so rehab is working, it shouldn't flare up as I feel ok now walking downstairs.

Considering that I'm rusty, sore, fatigued, heavier and weaker, to be only jumping 3 inches lower than my current bests when i weighed 79kg makes me happy!
My feet, ankles and calves felt really strong and stable today, despite the soreness from yesterday.
Just felt light on my feet.

Standing vertical - got elbow to 8 feet rim, that's also where the top of my head is. About 1.5+ feet from elbow to my finger tips, so about a 9.5+ feet touch, around 26-27 inches.
Single leg jump, an inch lower
RL plant approaach jump off a few steps, about 3 inches higher, so 29-30 inches? Elbow reached about 3 inches higher than 8 feet netball rim

So I'm hoping to jump at least 8 inches higher across the board by the end of summer in 6 months time - where I plan to be ripped, 12+ kg lighter, healthy, fresh and much stronger.

Lower back felt achey after the jumps - probably due to fatigue from yesterday combined with absorbing the jump forces.
Felt better after some hamstring floor touch stretch "walks"

---
stretch




6 hours later

Wall sit at 60 degree knee angle - 2 legs 2x 45 secs
single leg 45 secs x 3

Calf raise - 2 legs ISO ISO at top, straight leg x45 secs
single leg - ISO at top, straight leg, actively pushing up-  4x45 secs

These numbers are cool to see. What were your jumps like when you were younger? Its gonna be so great finally getting back athleticism after such a long time rehabbing. What training do you think you will see the most jump improvements from for you personally? Any particular injury risks you are worried about?

CoolColJ

  • Hero Member
  • *****
  • Posts: 1149
  • Respect: +802
    • View Profile
    • Email
Re: Reboot - get lean, get hops
« Reply #948 on: September 15, 2021, 01:50:56 am »
+1

These numbers are cool to see. What were your jumps like when you were younger? Its gonna be so great finally getting back athleticism after such a long time rehabbing. What training do you think you will see the most jump improvements from for you personally? Any particular injury risks you are worried about?

My highest in recent years has been 34 inches or so off a few steps - RL plant jump. 2 knuckles over 10 feet. I weighed around 85kg and could squat high bar 285lbs x 6 or so.
I was 38 years old then

<a href="http://www.youtube.com/watch?v=gYzCh2gYTYw" target="_blank">http://www.youtube.com/watch?v=gYzCh2gYTYw</a>

Back in my early 20s I wasn't into BBall, but I think I would have jumped my highest as I had a 28 inch waist at one point, pretty lean, weighed 68kg, quick and agile, could half squat 100kg for slow tempo reps for a set of 10. This was during my Bodybuilding HIT based training phase, but I stopped training not long after and just played video games for a few decades....

My natural single leg jump back in high school a few years before this was 3 inches under the rim, so 29 inches, at 70+kg bodyweight

In my 30s when I started playing BBall a lot, I could get within an inch off the rim off a small casual step, 31 inches, just from lots of jumping and BBall. I had pretty big legs back then just from all the jumping.
And I was around 85-90kg during those years.

At my strongest, where I could low bar squat 405lbs for 2 reps, I could jump about 32 inches, but I was at my fattest at 204lbs 92kg... and probably carrying a fair bit of fatigue at that time

<a href="http://www.youtube.com/watch?v=Z85e_FAAZMA" target="_blank">http://www.youtube.com/watch?v=Z85e_FAAZMA</a>
<a href="http://www.youtube.com/watch?v=WPd-4KV4f-k" target="_blank">http://www.youtube.com/watch?v=WPd-4KV4f-k</a>


---

I have never been able to put it all together - where I was lean and strong, healthy and jumping well.
It's either I was too fat/heavy and strong, and a bit fatigued from strength work or lean, weak or injured :/
I've learned a lot over the years, so hopefully I can do it now!

As for getting my highest jump, mostly strength work for me I think. I'm naturally a fast person in terms of neural speed, quickness, agility etc. Decent at dancing
I don't get much out of reactive work when I did a lot of them in the past.
I'm more like an olylifter than a highjumper/sprinter type in terms of force application and reactivity.

Always worried about my left knee tendons. But I have a good handle on how to make them better now.
And my lower back...

CoolColJ

  • Hero Member
  • *****
  • Posts: 1149
  • Respect: +802
    • View Profile
    • Email
Re: Reboot - get lean, get hops
« Reply #949 on: September 15, 2021, 11:51:01 am »
0
Wednesday 15th September 2021

Felt a little tired upon waking, but ok later in the day
sore quads and glutes, and overall achey feeling

----
Morning mobility work and upper body stretches


Tendon health+rehab -  fasted

general mobility drills
side leg raises x 20 each leg

prone cuban press into behind the neck press combo broom x 20
broom handle behind the neck press, pushing backwards into shoulder dislocate stretch position x20 + stretch and then each lat by leaning to each side for 10-20 secs each till 1min

Band pull aparts - high to low, Diagonals, palms facing down-  Rogue light band x10 each axis
High to low, palms facing up - Jumpstretch light band x 20
split squat ISO, rear leg straight, at 90 degrees - x 1 min - 30 secs actively pulling legs inwards, 30 secs pushing legs outwards
Side plank with leg abduction - against wall at 45 degrees - x 30secs each side
Wall tib raise - x20
Spanish squat ISO - at 60 degree knee angle - 2x30secs


rotating sets - 1 mins rest

A1) Leg Extension ISO - using strap from bench - @80% effort - 60 degrees 2x30secs
A2) Front step down - 6 inch step, in oly shoes - 20kg weight vest x 20
A3) single leg squat - single arm supported to 17 inch bench, in oly shoes - BW x 20

step down still not that hard, so will use my 30kg SSB bar.
single leg squats feeling easier, more due to having less burn on the last few reps, so will start to load it.
Still have 2/10 upper patella tendon pain for the first few reps.

B) SSB single leg calf raise - no elevation, held at top/max contraction - BW x20, 35kg x20, 30 sec ISO x 55kg x 3 sets

C) SSB single leg, bent knee soleus calf raise - arm supported - no elevation, in oly shoes -  BW x20, 35kg x20

D) Side plank with leg abduction - against 20 inch bench - x 30secs each side

E) Seated hip push against strap around lower thighs/upper shins @80% effort -
Seated x 30 secs
Seated, torso at 45 degrees  x 30secs
Standing x 30 secs



SSB Good morning - 30kg x5, 45kg x20 (+5kg)
Pull up - scap shrugs x20
Pull up - feet supported x 20
Dip scap shrug x 20
Push up - BW x 20
High angle row - 32.5kg x20 (+2.5kg)
dips - feet assisted - BW x20
Dumbbell press - palms facing, elbow in line with ears - 20lbs x20 (+2.5lbs)
Dumbbell curl - 17.5lbs x20 (+2.5lbs)
Stiff legged deadlift -  40kg x5, straps 65kg x20 (+5kg)
Ivanko Supergripper - left hand - 70lbs x8, x20. right hand 70lbs x8
Elbows out row + external rotation + press - chest supported at 45 degrees  - 2.5lbs x20

Misloaded good mornings an extra 2.5kg, still wasn't that hard....
Stiff legged deadlift wasn't hard, but also not easy with the extra 5kg, so will stay here. Hamstrings sure felt it post workout
Press still not hard after 2.5lbs added, but will see how it feels next time.
Same for Supergripper, so will go up to 77lbs next time. And high angle rows, still easy after the +2.5kg

High bar squat - oly shoes - 6 sec down, controlled up  - BW x 5, 20kg x5, 50kg x 5, 70kg x5
6 sec down on first rep, 3 secs for the rest - 90kg x1, 90kg x10 @ RPE 8

had to work a bit harder on the way up, right off the bottom, with 90kg. Knee tendons still feel fine, the slow tempo helps.

Jefferson curl - 20kg x10 + 40 sec hold at bottom
reverse hypers, on incline bench - BW x 20

stretch
pullover thoracic spine stretch with 2.5kg plate x 70 secs
« Last Edit: September 15, 2021, 12:44:14 pm by CoolColJ »

CoolColJ

  • Hero Member
  • *****
  • Posts: 1149
  • Respect: +802
    • View Profile
    • Email
Re: Reboot - get lean, get hops
« Reply #950 on: September 16, 2021, 12:10:35 pm »
0
Thursday 16th September 2021

Woke up sore all over and a mild drained feeling, but by the afternoon the drained feeling was gone.
Body is recovering very fast right now! Unexpected at age 50, but it shows how adaptable the body is, if you ease yourself into it and push through the early discomforts.
Hopefully my tendons agree with this as well... but I started the beef gelatin (collagen) + vitamin C combo pre workout today, which should help.
Also gives me a bit of extra protein :)

Right achilles insertion still heading in the right direction, morning waking, walking pain slowly decreasing.
Feels like where my left one was a few weeks back, which has now fully healed 3 days after I revamped my rehab protocol to hold the calf raise ISOs at the top

My rapid strength gains continue to blow my mind with the new set up... I think this really means I'm actually gaining a fair bit of muscle, although my bodyweight is dropping each day.
I could be recomping.

----
Morning mobility work and upper body stretches

Pre workout -  Soft tissue work on feet,  whole lower body, posterior shoulder, traps and front delts - front delts still so painful after 2+ weeks of work!!
Lying TFL and hip flexor stretch



Tendon health - rehab - fasted
10G beef gelatin + 1g vitamin C one hour before session

general mobility drills
side leg raises x 20 each leg

prone cuban press into behind the neck press combo broom x 20
broom handle behind the neck press, pushing backwards into shoulder dislocate stretch position x20 + stretch and then each lat by leaning to each side for 10-20 secs each till 1min

split squat ISO, rear leg straight, at 90 degrees - x 1 min - 30 secs actively pulling legs inwards, 30 secs pushing legs outwards
Side plank with leg abduction - against wall at 45 degrees - x 30secs each side
Wall tib raise - x20
Spanish squat ISO - at 60 degree knee angle - 2x30secs


rotating sets - 1 mins rest

A1) Leg Extension ISO - using strap from bench - @80% effort - 60 degrees x30secs
A2) SSB Front step down - 6 inch step, in oly shoes -single arm supported - 30kg x 20
still too easy, will use 35kg next time.

A3) High bar squat - oly shoes - 6 sec down, 3 sec up  - BW x 5, 50kg x5, 70kg x5,
6 sec down, 2 sec up - 90kg x5 @ RPE 8
3 sec down, controlled up - 95kg x10  @ RPE 8

90kg felt easier than it did last night, so I went up to 95kg on the next set and it was OK. Guess I'll use 100kg next time
I think my 1RM has to be around 140-150kg right now, since with these rep counts I have to be using under 70% which is normally 10 rep max weight.
10 with a slow tempo is probably like 13-14 with normal rep speed.

B) SSB single leg, bent knee soleus calf raise - arm supported - no elevation, in oly shoes -  controlled up, hold at top, 3 sec down - BW x20, 35kg x 20, 50kg x10
70kg 2x8 @ RPE 9  (+5kg, -2 reps)

20 rep set feeling easier, so will inrease next time.

C) SSB single leg calf raise - arm supported - no elevation, in oly shoes -  controlled up, hold at top, 3 sec down - BW x20, 35kg x 20, 50kg x10
70kg 2x8 @ RPE 9  (+5kg, -2 reps)

------

A) High angle rows - 20kg x12, 40kg x8, 62.5kg x14 (+3 reps!)
65kg 2x12  (+2.5kg, +1 rep) @ RPE 8

Unbelievable gains! I guess once I reach bodyweight on these, pull ups and front lever holds will be a breeze :)
Will use 67.5kg next week

B1) Deficit Pushup - hands on Powerblock dumbbell handles - on floor x 8, feet elevated 20 inches 2x14  @ RPE 8  (+2 reps)
felt so much easier than last session, where I only got sets of 10. Going to need to start loading these

B2) Dip - BW x12 @ RPE 8  (+2 reps)

C) SSB split squat - oly shoes, single arm supported - 1 min rest between sides - 3 sec down and up
BW x5, 30kg x5, 45kg x12 @ RPE 7

2/10 upper patella tendon pain for first few reps. Fairly easy, will go up to 50kg next time.

D1) Glute bridge, slider leg curl - BW x6 eccentrics + 3 reps
15lb dumbbell on hip -  2x10 @ RPE 8 (+4lbs, +2 reps)
single leg, 4 sec eccentrics - 2x7 @ RPE 8 (+1 rep)

D2) Monster band lateral lunge/walk - 2 reps each side alternating - IronEdge XHeavy band x 20, Xheavy + light band x 20, Xheavy + medium band x16 @ RPE 7

-----

stretch



6 hours later

Wall sit at 70-80 degree knee angle - 2 legs 45 secs x2

« Last Edit: September 16, 2021, 12:24:55 pm by CoolColJ »

CoolColJ

  • Hero Member
  • *****
  • Posts: 1149
  • Respect: +802
    • View Profile
    • Email
Re: Reboot - get lean, get hops
« Reply #951 on: September 17, 2021, 09:56:28 am »
0
Friday 17th September 2021

A little achey all over, but soreness is less than yesterday.
Right achilles insertion feels a little worse. I think it might be due to the bent knee calf raises as the ROM is greater on those.

5th day of squats in a row, will take it easy tomorrow and rest up a bit for BBall on Sunday
I can't be too tired as I'm still making strength gains across the board, that are so much larger than at anytime I have trained in the past, even in my late teen/early 20s!
And that's on a calorie deficit as well... I don't even know which of the variables is causing such a big gain in strength... possible a case of "all the above"

Feels like Smolov type gains  :ninja:

----
Morning mobility work and upper body stretches


Tendon health+rehab -  fasted
10G beef gelatin + 1g vitamin C one hour before session

general mobility drills
side leg raises x 20 each leg

prone cuban press into behind the neck press combo broom x 10
broom handle behind the neck press, pushing backwards into shoulder dislocate stretch position x20 + stretch and then each lat by leaning to each side for 10-20 secs each till 1min

Band pull aparts - high to low, Diagonals, palms facing down-  Rogue light band x10 each axis
High to low, palms facing up - Jumpstretch light band x 20
split squat ISO, rear leg straight, at 90 degrees - x 1 min - 30 secs actively pulling legs inwards, 30 secs pushing legs outwards
Side plank with leg abduction - against wall at 45 degrees - x 30secs each side
Wall tib raise - x20
Spanish squat ISO - at 60 degree knee angle - 2x30secs


rotating sets - 1 mins rest

A1) Leg Extension ISO - using strap from bench - @80% effort - 60 degrees 3x30secs
A2) SSB Front step down - 6 inch step, in oly shoes - 35kg x 20 
A3) single leg squat - single arm supported to 17 inch bench, in oly shoes - 5kg x 20

step down - feels too easy still, will go up to 40kg
single leg squats upped to a 5kg plate, still not that hard, so will use 10kg next time.

B) SSB single leg calf raise - no elevation, held at top/max contraction - BW x20, 37.5kg x20, 30 sec ISO x 55kg x 3 sets
C) SSB single leg, bent knee soleus calf raise - arm supported - no elevation, in oly shoes -  BW x20, 37.5kg x20

+2.5kg on the 20 rep set, not too hard, so 40kg looks to be the go next week.



KettleBell swing - 25lbs x5, 30lbs 3x10

SSB Good morning - 30kg x5, 50kg x20 (+5kg)
Bench Dip scap shrug x 20
Pull up - feet supported x 20
Push up - BW x 20
High angle row - 40kg x20 (+5kg)
dips - feet assisted - BW x20
Dumbbell press - palms facing, elbow in line with ears - 20lbs x20
Dumbbell curl - 17.5lbs x20
Stiff legged deadlift -  40kg x5, straps 65kg x20

Good mornings still not that hard with an extra 5kg
Same for high angle rows.

High bar squat - oly shoes - 6 sec down, controlled up  - BW x 5, 20kg x5, 50kg x 5, 70kg x5
6 sec down on first rep, 3 secs for the rest - 100kg x1, 100kg x10 @ RPE 9

Will use 100kg again next session, and see if it feel easier before I jump to 105kg

Ivanko super gripper - 64lbs x6, 
right hand 72lbs x10, 92lbs x20 (+5 reps), 101lbs x11, x10 @ RPE 7
left hand 72lbs x20, 92lbs x20 (+5 reps!), 101lbs x11, x10 @ RPE 9

Absolutely demolished last weeks numbers on the left hand!!!
Hard to believe 2 weeks ago 13 reps was pretty tough :o

A) Jefferson curl - hold at bottom of each rep - 20kg barbell x 10, 25kg x10 + 40 sec hold on last set @ RPE 6
B1) Elbows out row + external rotation + 50% ROM press - chest supported at 45 degrees  - 5lbs x10, 7.5lbs x8 @ RPE 8
B2) Scaption - hold at top - 5kg plates x 10, 15lb dumbbell 2x12 @ RPE 8

reverse hypers, on incline bench - BW x 20

stretch
pullover thoracic spine stretch with 15lb dumbbell x 80 secs

6 hours later

Wall sit at 60 degree knee angle - 2 legs x 45 secs
single leg 45 secs x 3
« Last Edit: September 17, 2021, 10:48:51 am by CoolColJ »

CoolColJ

  • Hero Member
  • *****
  • Posts: 1149
  • Respect: +802
    • View Profile
    • Email
Re: Reboot - get lean, get hops
« Reply #952 on: September 18, 2021, 09:59:14 am »
0
Saturday 18th September 2021

Pretty sore quads and glutes. And aches all over.
Feeling tired with a mild drained feeling.
Took it easy today, to freshen up for BBall tommorrow

----
Morning mobility work and upper body stretches


Tendon health+rehab -  fasted
10G beef gelatin + 1g vitamin C one hour before session

general mobility drills

Walk - easy, 30 mins

---

Spanish squat ISO - at 60 degree knee angle - 2x45secs


rotating sets - 1 mins rest

A) Leg Extension ISO - using strap from bench - @80% effort - 60 degrees 3x30secs

B) Dumbbell curl - 10lbs x10, 17.5lbs x8, 27.5lbs x13 @ RPE 9 (+1 rep )
27.5lbs x11, x10 (+2, +4 reps)

forgot about these yesterday so squeezed it in here, felt heavier/harder than expected

CoolColJ

  • Hero Member
  • *****
  • Posts: 1149
  • Respect: +802
    • View Profile
    • Email
Re: Reboot - get lean, get hops
« Reply #953 on: September 18, 2021, 10:46:19 pm »
0
Sunday 19th September 2021

Fatloss cycle 3 - Week 7

Height - 5'8.5"
weighed - 84.1kg (-0.6kg), 185.4lbs

waist = 34 7/8 inches (-3/8)
chest = 41 inches
hip =  40 5/8 inches
upper thigh = 26 inches (+1/8)
Right calf = 15 7/8
Neck = 15 5/8 (+1/8)
Wrist = 6.5

Tanita scale bodyfat% = 22.2% (-0.2)

Total loss so far - weight 3.4kg Waist  2 5/8 inches Tanita BF% 1.7%

Like clockwork, fat loss.
Also gained size on my legs and hips. If I can get my legs to be 26.5 at a 33.5 inch waist, then I should be back to my previous strength levels.
And my upper body looks noticeably bigger all round, which explains my recent strength gains :)
Especially my traps and shoulders.
« Last Edit: September 19, 2021, 04:06:49 am by CoolColJ »

CoolColJ

  • Hero Member
  • *****
  • Posts: 1149
  • Respect: +802
    • View Profile
    • Email
Re: Reboot - get lean, get hops
« Reply #954 on: September 19, 2021, 05:12:29 am »
0
Sunday 19th September 2021

Quads, hamstrings, glutes, erectors and calves still fairly sore, while biceps which I hit yesterday close to failure, aren't even sore...
Going to keep my Good mornings and SLDL at constant weight for a while till my body adapts to them being done 3 times a week.



bodyweight - without shoes = 85kg

BBall practise + jumps @ WLC Outdoor courts - 50 mins

1) 15 mins dribble and ball control drills
2) 15 or so 90% effort jumps/dunks against 8 feet netball rim
3) 3 series of low intensity 30 pogo jumps, prime times, march skips, lateral skips with arm swing, backwards walking, and snake sliding foot dance move practise
4) very slow jogging till half court x 3

Another busy day, so only dribbling and jumping. Going to have to find another court as the COVID lockdown situation makes things super crowded!

2 legged jumps felt good. Single leg jump pain down from last week, but yeah I really should stop jumping for another month or so till my tendons are further progressed...
Landings felt so much stronger and stable. Locking up instantly. I think it's due to the slow eccentric squats
Calves and feet strong, and feeling light on my feet.
Lower back held up well, unlike last week, so maybe the Good Mornings and SLDL helped here.

Despite being pretty sore, and fatigued, I still jumped a little better than last week. Maybe an inch higher across the board.
Hit a standing windmill dunk on 8 feet netball rim... now I just gotta jump 24 inches higher to do it on 10 feet :)

---
stretch




6 hours later

Calf raise - 2 legs ISO ISO at top, straight leg x45 secs
single leg - ISO at top, straight leg, actively pushing up-  4x45 secs

Wall sit at 60 degree knee angle - 2 legs 2x 45 secs
single leg 45 secs x 3
« Last Edit: September 19, 2021, 10:33:35 am by CoolColJ »

CoolColJ

  • Hero Member
  • *****
  • Posts: 1149
  • Respect: +802
    • View Profile
    • Email
Re: Reboot - get lean, get hops
« Reply #955 on: September 20, 2021, 11:33:29 am »
0
Monday 20th September 2021

A little tired from yesterday, but still decent enough.

left upper patella slightly worse from jumps yesterday.
Right achilles insertion, slightly worse.
----
Morning mobility work and upper body stretches

Pre workout -  Soft tissue work for whole body
TFL and hip flexor stretch


Tendon health+rehab -  fasted

general mobility work
side leg raises x 20 each leg

broom handle behind the neck press, pushing backwards into shoulder dislocate stretch position x20 + stretch and then each lat by leaning to each side for 5-10 secs each till 1min

Band pull aparts - high to low, Diagonals, palms facing down-  Rogue light band x10 each axis
High to low, palms facing up - Jumpstretch light band x 20
split squat ISO, rear leg straight, at 90 degrees - x 1 min - 30 secs actively pulling legs inwards, 30 secs pushing legs outwards
Side plank with leg abduction - against wall at 45 degrees - x 30secs each side
Wall tib raise - x20
Spanish squat ISO - at 60 degree knee angle - 2x30secs


rotating sets - 1 mins rest

A1) Leg Extension ISO - using strap from bench - @80% effort - 60 degrees 2x 30secs
A2) SSB Front step down - 6 inch step, in oly shoes - single arm supported - 40kg x 20
A3) single leg squat - single arm supported to 17 inch bench, in oly shoes - 10kg plate x 20

step downs up 5kg, but still feels pretty easy.
Single leg squat +5kg, feels about right

B) SSB single leg calf raise - no elevation, held at top/max contraction - BW x20, 37.5kg x20, 30 sec ISO x 57.5kg, x60kg, x60kg
Increased both the 20 rep set and main ISO sets by 2.5kg, Both felt not thet hard, then went up to 60kg for main IS) sets

C) SSB single leg, bent knee soleus calf raise - arm supported - no elevation, in oly shoes -  BW x20, 37.5kg x20 (+2.5kg)

D) Side plank with leg abduction - against 20 inch bench - x 30secs each side

E) Seated hip push against strap around lower thighs/upper shins @80% effort -
Seated x 30 secs
Seated, torso at 45 degrees  x 30secs
Standing x 30 secs



SSB Good morning - 30kg x5
Stiff legged deadlift -  20kg x5, straps 65kg x20

Pull up - scap shrugs x20
Pull up - feet supported x 20
Dip scap shrug x 20
Push up - BW x 20
High angle row - 42.5kg x20 (+2.5kg)
dips - feet assisted - BW x20
Dumbbell press - palms facing, elbow in line with ears - 20lbs x20
Dumbbell curl - 17.5lbs x20

Ivanko Supergripper - left hand - 85lbs x10, x20. right hand 85lbs x10, x20 (+8lbs) 
Elbows out row + external rotation + press - chest supported at 45 degrees  - 2.5lbs x20
Scaption - whoops forgot to do em....

High bar squat - oly shoes - 6 sec down, controlled up  - BW x 5, 20kg x5, 60kg x5
6 sec down on first rep, 3 secs for the rest - 100kg x1, 105kg x9 @ RPE 9.5

Went up 5kg today, and will stay here until I get 10 reps and RPE drops to 7

Jefferson curl - 20kg x10, 27.5kg x 10+45 sec hold at bottom

-----

stretch
pullover thoracic spine stretch with 2x 5kg plate x 80 secs


CoolColJ

  • Hero Member
  • *****
  • Posts: 1149
  • Respect: +802
    • View Profile
    • Email
Re: Reboot - get lean, get hops
« Reply #956 on: September 21, 2021, 10:36:45 am »
0
Tuesday 21st September 2021

Aches all over, mild drained feeling

Tendons feeling better

----
Morning mobility work and upper body stretches

Soft tissue work for whole body


Tendon health+rehab -  fasted

prone cuban press into behind the neck press combo - broom x 10
broom handle behind the neck press, pushing backwards into shoulder dislocate stretch position x20 + stretch and then each lat by leaning to each side for 5-10 secs each till 1min
split squat ISO, rear leg straight, at 90 degrees - x 1 min - 30 secs actively pulling legs inwards, 30 secs pushing legs outwards
Side plank with leg abduction - against wall at 45 degrees - x 30secs each side
Wall tib raise x 20
Spanish squat ISO - at 60 degree knee angle - 2x 30 secs



rotating sets - 1 mins rest

A1) Single leg extension ISO -  60 degree leg angle @ 80% effort x 30 secs
A2) SSB Front step down - 6 inch step, in oly shoes - single arm supported - 30kg x 5, 50kg x 20
went up 10kg, still pretty easy. 2/10 left upper patella pain for first few reps

A) SSB single leg calf raise - arm supported - no elevation, in oly shoes -  controlled up, hold at top, 3 sec down - BW x20, 40kg x 20, 50kg x10
70kg 3x10 @ RPE 9  (+5kg, +2 reps)

Bumped up 20 rep set +5kg, and it was ok, a few reps in the tank.

B) SSB single leg, bent knee soleus calf raise - arm supported - no elevation, in oly shoes -  controlled up, hold at top, 3 sec down - BW x20, 40kg x 20

B) Tib raise - SSB + oly shoes - 30kg x8, 50kg 3x9 @ RPE 9  (+1 rep)



rotating sets - 1 mins rest

A1) High bar squat
- oly shoes - 6 sec down, 2 sec up  - BW x 5, 20kg x5, 60kg x5, 80kg x3, 100kg x1
6 sec down, 2 sec up - 105kg x5 @ RPE 9
3 sec down, controlled up - 105kg x7  @ RPE 7.5

Holding back a bit now on second set so I don't destroy myself... as soon as I had to push a bit I stopped the set.

A2) SSB split squat - oly shoes, single arm supported - 1 min rest between sides - 3 sec down and up
BW x6, 30kg x6, 50kg x 12 @ RPE 7 

went up 10kg on main set and still pretty easy, so 55kg next time.

B) Pullups - Hang and 20 scap shrugs, semi inverted row on SSB x 10
Dead hang/paused - regular grip. wider - BW x1,  2x7 @ RPE 8 (+1 rep)
parallel grip, shoulder width -  2x7 @ REP 9 (+1 rep)

Finally past my recent best of 6, at a heavier bodyweight, and for multiple sets.

C) Dumbbell palms facing overheard press, arms in line with ears - 15lbs x10, 25lbs x8, 35lbs 3x12 @ RPE 9  (+2 reps)

Strength still shooting up, and it's time to go to 37.5lb dumbbells, even though I just upped it to 35lbs last week!

----

Glute bridge, slider leg curl - BW x8
17.5lb dumbbell on hip -  2x10 @ RPE 8 (+2.5lbs)

felt way easier

----
stretch
pullover thoracic spine/lat stretch with 17.5lb dumbbell x 90 secs

CoolColJ

  • Hero Member
  • *****
  • Posts: 1149
  • Respect: +802
    • View Profile
    • Email
Re: Reboot - get lean, get hops
« Reply #957 on: September 22, 2021, 12:05:05 pm »
+1
Wednesday 22nd September 2021

Holding back on the squats yesterday helped, no drained feeling

Right achilles insertion feels a little worse, so loads are probably too heavy yesterday.
I might just stick with the 20 rep set and ISO instead of rotating in the heavier isotonic day.
Just need to get the inflamed feeling down long enough for healing to kick in.

----
Morning mobility work and upper body stretches

Pre workout -  Soft tissue work for whole body
TFL and hip flexor stretch

BBall ball control and dribbling drills - 10 mins


Tendon health+rehab -  fasted
10G beef gelatin + 1g vitamin C one hour before session

general mobility drills
side leg raises x 20 each leg

prone cuban press into behind the neck press combo broom x 10
broom handle behind the neck press, pushing backwards into shoulder dislocate stretch position x20 + stretch and then each lat by leaning to each side for 10-20 secs each till 1min
Shoulder dislocates x10

Band pull aparts - high to low, Diagonals, palms facing down-  Rogue light band x10 each axis
High to low, palms facing up - Jumpstretch light band x 20
Diagonals, palms facing down - Jumpstretch light band x 20

split squat ISO, rear leg straight, at 90 degrees - x 1 min - 30 secs actively pulling legs inwards, 30 secs pushing legs outwards
Side plank with leg abduction - against wall at 45 degrees - x 30secs each side
Wall tib raise - x20
Spanish squat ISO - at 60 degree knee angle - 2x30secs


rotating sets - 1 mins rest

A1) Leg Extension ISO - using strap from bench - @80% effort - 60 degrees 3x30secs
A2) SSB Front step down - 6 inch step, in oly shoes - BW x 10, 30kg x 10, 50kg x20
A3) single leg squat - single arm supported to 17 inch bench, in oly shoes - BW x 10, 10kg x20

step down still too easy at 50kg. Might just do 30 reps instead on upping the load as the ROM is quite short.
single leg squats 2/10 upper patella tendon pain for the first few reps.

B) SSB single leg calf raise - no elevation, held at top/max contraction - BW x20, 40kg x20, 30 sec ISO x 57.5kg, x57.5kg, x50kg
Will regress the load down from 57.5kg

C) SSB single leg, bent knee soleus calf raise - arm supported - no elevation, in oly shoes -  BW x20, 40kg x20

D) Side plank with leg abduction - against 20 inch bench - x 30secs each side

E) Seated hip push against strap around lower thighs/upper shins @80% effort -
Seated x 30 secs
Seated, torso at 45 degrees  x 30secs
Standing x 30 secs



Stiff legged deadlift -  straps 65kg x20

Pull up - scap shrugs x20
Pull up - feet supported x 20
Dip scap shrug x 20
Push up - BW x 20

SSB Good morning - 30kg x10, 50kg x20

High angle row - 42.5kg x20
dips - feet assisted - BW x20
Dumbbell press - palms facing, elbow in line with ears - 20lbs x20
Dumbbell curl - 17.5lbs x20

Ivanko Supergripper - left hand - 85lbs x10, x20. right hand 85lbs x10, x20

Elbows out row + external rotation + press - chest supported at 45 degrees  - 2.5lbs x20
Scaption - hold at top - 15lb dumbbell x20

Stiff legged deadlift and Good Mornings starting to feel easier, so will +2.5kg next week.
Although my hamstrings still feel brutalized later at night!

Squats - oly shoes - 6 sec down, 3 sec up  - BW x 5. SSB 30kg x5. High Bar 50kg x5
6 sec down, 3 sec up  - Low bar 70kg x5, High bar 70kg x5

Was thinking about skipping them today, but ended up doing some light sets

---
stretch

CoolColJ

  • Hero Member
  • *****
  • Posts: 1149
  • Respect: +802
    • View Profile
    • Email
Re: Reboot - get lean, get hops
« Reply #958 on: September 23, 2021, 01:07:38 am »
0
My 10+ year old Do-Win Rogue oly shoes are falling apart.
Got some Nike Romaleos 4 to try, in camo off course :)

It's so high tech compared to my old shoes, feels way more solid and stable.
A bit narrow at the front though



But there is some heel slip just walking around in them, so maybe I will return them and get some Anta oly shoes instead
Which are supposely the best out now, but do cost quite a bit more.
It's like a better Romaleos 2




« Last Edit: September 23, 2021, 01:09:20 am by CoolColJ »

CoolColJ

  • Hero Member
  • *****
  • Posts: 1149
  • Respect: +802
    • View Profile
    • Email
Re: Reboot - get lean, get hops
« Reply #959 on: September 23, 2021, 02:01:17 pm »
0
Thursday 23rd September 2021

Pretty sore VMO, erectors, hamstrings, glutes and upper back.
Yet I feel quite fresh. Limiting squats to 70kg yesterday, around 50% of e1RM helped.

All tendons feeling better

----
Morning mobility work and upper body stretches

Pre workout -  Soft tissue work on most areas
Lying TFL and hip flexor stretch


BBall ball control and dribbling drills - 15 mins


Tendon health+rehab -  fasted
10G beef gelatin + 1g vitamin C one hour before session

general mobility drills
side leg raises x 20 each leg

prone cuban press into behind the neck press combo broom x 10
broom handle behind the neck press, pushing backwards into shoulder dislocate stretch position x20 + stretch and then each lat by leaning to each side for 10-20 secs each till 1min
Shoulder dislocates x10

split squat ISO, rear leg straight, at 90 degrees - x 1 min - 30 secs actively pulling legs inwards, 30 secs pushing legs outwards
Side plank with leg abduction - against wall at 45 degrees - x 30secs each side
Wall tib raise - x20
Spanish squat ISO - at 60 degree knee angle - 2x30secs


rotating sets - 1 mins rest

A1) SSB Front step down - 6 inch step, in oly shoes -single arm supported - BW x10, 30kg x 10, 55kg x20 (+5kg)
Was too lazy to change the plates from my Calf raise ISO and just used 55kg, was still not that hard

A2) High bar squat - oly shoes - 6 sec down, 3 sec up  - BW x 5, 50kg x5, 70kg x5, 100kg x1
6 sec down, 2 sec up - 105kg x5 @ RPE 8
3 sec down, controlled up - 105kg x9  @ RPE 8  (+2 reps)

Everything felt much lighter today, so body is recovering nicely with the light squats yesterday.
Getting stronger.
Lower RPE on first work set with 105kg, and gained 2 reps on second set from 3 days ago.
Could have gone for a 10th rep, but that would have fried me for tomorrow. Will get it next week.

B) SSB single leg calf raise - no elevation, held at top/max contraction - BW x20, 40kg x20, 30 sec ISO x 55kg x 3 sets
C) SSB single leg, bent knee soleus calf raise - arm supported - no elevation, in oly shoes -  BW x20, 40kg x20

Just limiting calf work to the 20 rep set and ISO seems to be doing the trick for my right achilles insertion recovery.

------

A) High angle rows - 20kg x12, 60kg x5, 67.5kg 3x10 @ RPE 8 (+2.5kg, -2 reps )


B1) Deficit Pushup - hands on Powerblock dumbbell handles - on floor x 8, feet elevated 20 inches 2x16  @ RPE 8  (+2 reps)
Time to use my weight vest next time

B2) Dip - BW x12 @ RPE 9
used a different DIP setup, narrower, felt harder

B3) Bench - shoulder width grip - 20kg x10, 40kg x10, 60kg x10 @ RPE 9
Was curious about  bench... think I can do 12-13 reps when fresh, so e1RM is around 90kg

C) SSB split squat - oly shoes, single arm supported - 1 min rest between sides - 3 sec down, controlled up
BW x6, 30kg x6, 55kg x12 @ RPE 7  (+5kg)

1/10 upper patella tendon pain for first few reps. Up 5kg, still not that hard, but will stay here for a bit for tendon reasons.

D1) Glute bridge, slider leg curl - BW x8
single leg, 4 sec eccentrics - 2x8 @ RPE 8 (+1 rep)

D2) Monster band lateral lunge/walk - 2 reps each side alternating - IronEdge XXHeavy band x 20, XXheavy + medium band x 20, XXheavy + heavy band x16 @ RPE 8
increased band tension 1 grade

E) Dumbbell curl - 7.5lbs x10, 17.5lbs x8, 27.5lbs 3x12 @ RPE 9
Will stay here until the RPE is a bit lower

-----

stretch