Author Topic: Reboot - get lean, get hops  (Read 135690 times)

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CoolColJ

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Re: Reboot - get lean, get hops
« Reply #960 on: September 25, 2021, 01:07:36 am »
0
Friday 24th September 2021

Chest sore as hell, from bench yesterday. Whole body is fairly sore as well, even after doing the same exercises so frequently...
Moderately drained as well... so much for holding back a bit on squats...

Which didn't go away before my training session
So I just gutted it through, but grip strength is so much higher than last week WTF

----
Morning mobility work and upper body stretches

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

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 - BW x10, 30kg x10
A3) single leg squat - single arm supported to 17 inch bench, in oly shoes - 10kg weight vest x 20
supported ATG pistol squat - slow x 3

4/10 left knee tendon pain on ATG pistol squats
Step downs bothered my right ankle/achilles, so will drop them...
Also noticed any extreme ROM on the ankle with heavy Tib raises and tib stretches have some discomfort on the right achilles
So I might stop doing them for a few weeks and see what happens

B) SSB single leg calf raise - no elevation in oly shoes, held at top/max contraction - BW x20, 40kg x20
90% range, but heel to floor BW x20

dropped the ISO sets today just to see what happens




KettleBell swing - 30lbs 3x10

Stiff legged deadlift -  40kg x5, straps 65kg x20

Dip scap shrug x 20
Pull up - scap shrugs x20
Push up - deficit - on dumbbell handles BW x 20
Pull up - feet supported x 20

SSB Good morning - 30kg x5, 50kg x20
High angle row - 40kg x20
dips - feet assisted - BW x20
Dumbbell press - palms facing, elbow in line with ears - 20lbs x20
Dumbbell curl - 17.5lbs x20

Quite a lot of reps in the tank on Good Mornings
Much less assistance on pull ups and dips now

Ivanko super gripper - 101lbs x3
left hand - 101lbs x20 (+9 reps!), 109lbs x11, x10 @ RPE 9
right hand - 101lbs x20 (+9 reps!), 109lbs x11, x11 @ RPE 7

WTF happened, I somehow gained 9 reps from last week!!!! :o
Right hand is still a bit stronger, but not as much now.

Ironmind Captain of Crush trainer is 101lbs, and the CoC 0.5 is 120lbs, so I'm getting there
CoC 1 is 140lbs so I might be able to close that one now


Plus a bunch of external rotation exercises - just trying out different things.

bar hangs - pull up grip 3x30secs
« Last Edit: September 25, 2021, 01:34:07 am by CoolColJ »

CoolColJ

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Re: Reboot - get lean, get hops
« Reply #961 on: September 25, 2021, 09:22:01 am »
0
Saturday 25th September 2021

Pretty sore hamstrings, glutes, adductors and erectors. Bit sore pretty much everywhere
No drained feeling though.

Rest day

----
Morning mobility work and upper body stretches


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

general mobility drills

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

Walk - easy, 25 mins

---

stretch

CoolColJ

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Re: Reboot - get lean, get hops
« Reply #962 on: September 26, 2021, 01:23:22 am »
0
Sunday 26th September 2021

Fatloss cycle 3 - Week 8

Height - 5'8.5"
weighed - 84kg (-0.1kg), 185.2lbs

waist = 34.75 inches (-1/8)
chest = 41 inches
hip =  40.5  inches  (-1/8)
upper thigh = 26 1/8 inches (+1/8)
Right calf = 15 7/8
Neck = 15 5/8
Wrist = 6.5

Tanita scale bodyfat% = 22.2%

Total loss so far - weight 3.5kg Waist  2.75  inches Tanita BF% 1.7%

Semi diet break this week, ate more calories, but still a bit below maintenance it seems. Averaged around 2500 calories

Legs got bigger once again, which I was expecting.
Whole body just looks bigger.
Upper back, lower lats and mid erectors have exploded - it's going to look freaky once I get under 8% bodyfat :D


CoolColJ

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Re: Reboot - get lean, get hops
« Reply #963 on: September 26, 2021, 12:09:15 pm »
0
Sunday 26th September 2021

Still fairly sore in my quads, glutes, adductors.

Thought my left achilles insertion had healed but alas it has not. Started feeling some minor aches on the inner part of the heel.
Although the tendon area doesn't hurt when pressed.

Had planned to go BBall and shooting/dribble, no jumping, but cold and wet day, so stayed home.
Rearranging my training days, so restarted the cycle early today.

----
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
Spanish squat ISO - at 60 degree knee angle - 2x 30 secs



rotating sets - 1 mins rest

A) SSB single leg calf raise - arm supported - 10mm elevated, in oly shoes -  controlled, hold at top - BW x20, 30kg x20,
controlled up, hold at top, 3 sec down - 40kg x 12, 50kg 2x12 @ RPE 7

B) SSB single leg, bent knee soleus calf raise - arm supported - no elevation, in oly shoes -  controlled, hold at top - BW x20, 30kg x20,
controlled up, hold at top, 3 sec down - 40kg x 12



rotating sets - 1 mins rest

A1) High bar squat - oly shoes - 5 sec down, 2 sec up  - BW x 5, 20kg x5, SSB 30kg x5, 50kg x5, 70kg x5, 90kg x3
5 sec down, 2 sec up - 105kg x5 @ RPE 8
3 sec down, controlled up - 105kg x9  @ RPE 7.5

Stopped on the 9th rep, second set, where there was a slight hitch on the way up, with lots of burn in my quads. That tells me my quads are maxed out.
Had a few reps in the tank, but would be leaning over more to use my hips to get it up.
Only want upright, quad focused reps.

A2) SSB reverse lunge - oly shoes, single arm supported - 2 min rest between sides - 3 sec down and controlled up
BW x6, 30kg x6, 55kg x 12 @ RPE 8 

Reverse lunge definitely feels harder than the split squats I had been doing with the same weight.

B) Pullups - Hang and 20 scap shrugs, semi inverted row on SSB x 8
Dead hang/paused - regular grip. wider - BW x1,  2x7 @ RPE 8
parallel grip, shoulder width -  x6 @ RPE 9

First set was flying up, hit shoulders on the bar, the rest not so much.
Overall felt hard, so likely needed that extra days rest I would have had if I went to BBall as planned.

C1) Dip - dip shrugs x 20, BW x14 @ RPE 9 (+2 reps)
+10kg weight vest x 8 @ RPE 9

C2) Dumbbell palms facing overheard press, arms in line with ears - 17.5lbs x10, 27.5lbs x8, 37.5lbs x8 @ RPE 9  (+2.5lbs -4 reps)
35lbs x9 @ RPE 9

fatigued from Dips, so had to drop weight.

----

Glute bridge, slider leg curl - BW x10
20lb dumbbell on hip -  2x8 @ RPE 8 (+2.5lbs)

the weight of the dumbbell pushed my heels into the floor and compressed my achilles... felt a bit achey... so I might need to drop these :/

Monster band lateral lunge/walk - 2 reps each side alternating - IronEdge XXHeavy band x 10, XXheavy + heavy band x8, x10 @ RPE 8
Jefferson curl - 20kg x10


----
stretch
pullover thoracic spine/lat stretch with 20lb dumbbell x 90 secs
« Last Edit: September 26, 2021, 12:14:34 pm by CoolColJ »

CoolColJ

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Re: Reboot - get lean, get hops
« Reply #964 on: September 27, 2021, 01:40:33 pm »
0
Monday 27th September 2021

Moderate to heavy soreness all over

Achilles responded positively to yesterday.

----
Morning mobility work and upper body stretches
Soft tissue work

BBall ball control and dribbling drills - 18 mins



Tendon health+rehab - Day2 -  fasted
10G beef gelatin + 1g vitamin C one hour before session

general mobility drills
side leg raises x 20 each leg
Walking on sides of ankle, side to side ankle rocking drill
40% ROM sissy squats x 30

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

A) Leg Extension ISO - using strap from bench - @80% effort - 60 degrees 3x30secs
B) SSB single leg calf raise - no elevation in oly shoes, held at top/max contraction - BW x20, ISO 30 secs x 30kg, x40kg x40kg x40kg

debated skipping all calf work today and consolidating the ISO to my other session, but we will see how the achilles insertions responds to lighter ISO work

C)Single leg, bent knee soleus calf raise - arm supported - no elevation, in oly shoes -  controlled, hold at top - BW x20




KettleBell swing - 30lbs x10, 35lbs 2x10

Stiff legged deadlift -  40kg x5, 60kg x3, straps 67.5kg x20 (+2.5kg)

Dip scap shrug x 20
Pull up - scap shrugs x20
Push up - deficit - on dumbbell handles BW x 20
Pull up - feet supported x 20

SSB Good morning - 30kg x10, 55kg x20 (+5kg)
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
Scarecrow W external rotations - 10lb dumbbell x20

SLDL didn't feel too bad, but I touched and go'ed the first 10 reps instead of dead stopping the bar, so that made things a bit easier.
Misloaded the Good Morning, should have been a 2.5kg increase.... but it felt OK

----

bar hangs - pull up grip 3x30secs

stretch
pullover thoracic spine/lat stretch with 20lb dumbbell x 90 secs

CoolColJ

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Re: Reboot - get lean, get hops
« Reply #965 on: September 28, 2021, 01:25:31 pm »
0
Tuesday 28th September 2021

Hamstrings and lower back felt trashed after last workout, but today not much soreness.
Body is starting to adapt to the frequency of stiff legged deadlifts

Both achilles insertions responding well to the change in calf raise work/loading - dropping intensity much lower.
Left quad tendon felt really sore when I woke up this morning for some reason, but then it went away when I warmed up for workout..weird, and now it's like back to usual

----
Morning mobility work and upper body stretches

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


Tendon health+rehab -  fasted - day 3

general mobility drills
side leg raises x 20 each leg
Walking on sides of ankle, side to side ankle rocking drill
40% ROM sissy squats x 30

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 - horizontal x20 + Diagonals, palms facing down-  Rogue light band x10 each axis

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

A) SSB single leg calf raise - arm supported - 10mm elevated, in oly shoes -  controlled, hold at top - BW x20, 30kg x20,
ISO - 30 sec 40kg x 2 sets
controlled up, hold at top, 3 sec down - 40kg 2x12 @ RPE 7

B) SSB single leg, bent knee soleus calf raise - arm supported - no elevation, in oly shoes -  controlled, hold at top - BW x20, 30kg x20,
controlled up, hold at top, 3 sec down - 40kg x 12

last session worked well, so more of the same. It seems I have been going too heavy. Dropping the loads back down 40kg and slowly go back up.

C) High bar squat - oly shoes - 5 sec down, 2 sec up  - BW x 5, 20kg x5, 40kg x5, 60kg x5, 80kg x3, 100kg x1
5 sec down, 2 sec up - 105kg x5 @ RPE 8
3 sec down, controlled up - 105kg x10  @ RPE 9  (+1 rep)

second set, 9th rep felt easier than 2 days ago, so went for the 10th rep, and it was good, just moderate amount of strain and form stayed solid.
Short term goal achieved. e1RM is about 145kg
Taking a lesson from my calf raises, I will drop the loads back down to 60kg and build back up 2.5kg a session, so in 6 weeks I will be back to 105kg
And hopefully be stronger with it as well, while weighing around 81kg. Should be close to 2x bodyweight

SSB reverse lunge - oly shoes, single arm supported - 2 min rest between sides - 3 sec down and controlled up
BW x6, 30kg x6, 55kg x 12 @ RPE 8 

Rev lunges will continue to use 50% of what I have on the squat

------

A) High angle rows - 20kg x12, 60kg x5, 67.5kg 3x11 @ RPE 9 (+1 rep )

B1) Deficit Pushup - hands on Powerblock dumbbell handles - on floor x 8, feet elevated 20 inches 2x19  @ RPE 7  (+3 reps)

WTF, got to 19 reps and was so shocked to find I still had a few reps in the tank... probably should have kept going!
The 20 rep set I did yesterday on the floor was way harder than the feet elevated 19 reps I did today!

B2) Bench - shoulder width grip - 20kg x10, 40kg x10, 60kg x13 @ RPE 9 (+3 reps)

Even after the pushups, I still gained 3 reps over last week!
So e1RM is around 95kg now. Should be over 100kg soon.

C) Monster band lateral lunge/walk - 2 reps each side alternating - IronEdge XXHeavy band x 20, XXheavy + heavy band 2x16 @ RPE 8

----


Jefferson curl - 20kg x10 + 30 sec hold at the bottom


stretch
pullover thoracic spine/lat stretch with 20lb dumbbell x 90 secs

CoolColJ

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Re: Reboot - get lean, get hops
« Reply #966 on: September 29, 2021, 01:03:03 pm »
0
Wednesday 29th September 2021

medium soreness all over, and mild drained feeling

Achilles insertions feeling better from yesterday, and the general drop in calf raise in ISO and isotonic loads
Right side finally no longer has any inflamed feeling.
Maybe the gelatin and vitamin C combo is also helping out...? Who knows :)
things are looking up.

----
Morning mobility work and upper body stretches
Soft tissue work
Hip flexor, rectus femoris and TFL stretch
----

general mobility drills
side leg raises x 20 each leg
Walking on sides of ankle, side to side ankle rocking drill
40% ROM sissy squats x 30

BBall ball control and dribbling drills - 15 mins



Tendon health+rehab - fasted -  Day4
10G beef gelatin + 1g vitamin C one hour before session

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

A) SSB single leg calf raise - no elevation, held at top/max contraction - BW x20, ISO 30 secs x 30kg, 35kg, 35kg

dropped loads 5kg and will slowly work back up based on how my achilles respond

B)Single leg, bent knee soleus calf raise - no elevation -  controlled, hold at top - BW x20

B2) SSB single leg knee over toes calf raise ISO - held at max contraction, 60 degree knee angle - 30 sec ISO x30kg, 30kg

This is basically like a Peterson Step up ISO - so it works the achilles, soleus, feet and patella tendon.
Leg was shaking a bit, so depending on how my left upper patella tendon reacts tomorrow, I will either stay here or go down in load.
Using this in place of leg extension ISO so I can quantify the tension placed on the Patella tendon, as too much is not good.
I know when I do these on stair steps and push down on a spring scale I can get around 50kg of force pushing quite hard, so 30kg is not too much.
But you also have your whole bodyweight on these vs only a fraction when standing staggered on steps.
Although knee angle is also less.




KettleBell swing - 30lbs x10, 35lbs 2x10

Stiff legged deadlift -  40kg x5, 60kg x3, straps 67.5kg x20

Dip scap shrug x 20
Pull up - scap shrugs x20
Push up - deficit - on dumbbell handles BW x 20
Pull up - feet supported x 20
High angle row - 42.5kg x20
dips - feet assisted - BW x20

SSB Good morning - 30kg x10, 55kg 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  - 2.5kg plate x20
Scarecrow W external rotations - 10lb dumbbell x20

----
stretch
« Last Edit: September 29, 2021, 01:12:09 pm by CoolColJ »

CoolColJ

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Re: Reboot - get lean, get hops
« Reply #967 on: September 30, 2021, 01:58:21 pm »
0
Thursday 30th September 2021

Glutes feeling deep down bruised.
Last day of this week, planning to rest tomorrow and head to BBall courts of Saturday.

All tendons feeling the same or better after yesterday - so loads and methods used all appear to be positive.
Both Achilles insertions felt decent straight out of bed this morning, no limping needed till they warmed up.

----
Morning mobility work and upper body stretches

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


Tendon health+rehab -  fasted - day 5

general mobility drills
side leg raises x 20 each leg
Walking on sides of ankle, side to side ankle rocking drill and lateral ankle stretches
40% ROM sissy squats x 30

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 - horizontal x20 + Diagonals, palms facing down-  Rogue light band x10 each axis

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
Overhead squat - slow tempo 10kg x5, 20kg x5

OH squat feeling way easier now, no tension on shoulders/pecs, at least in oly shoes.


rotating sets - 1 mins rest

A) SSB single leg calf raise - arm supported - 10mm elevated, in oly shoes -  controlled, hold at top - BW x20, 30kg x20,
controlled up, hold at top, 3 sec down - 40kg 2x12 @ RPE 7

B) SSB single leg, bent knee soleus calf raise - arm supported - no elevation, in oly shoes -  controlled, hold at top - BW x20, 30kg x20,
controlled up, hold at top, 3 sec down - 40kg x 12

C1) High bar squat - oly shoes - 5 sec down, 2 sec up  - BW x 5, 40kg x5, 60kg x3, 80kg 2x3, 100kg x1
3 sec down, controlled  - 105kg x11  @ RPE 8.5  (+1 rep)

Up 1 rep from 2 days ago, and lower RPE, maybe 2 reps in the tank, although I did skip the usual super slow tempo 5 rep first set.
That puts e1RM around 150kg. Enough strength for a 29 inch vertical and 32-33 running jump at current bodyweight in shoes of 85kg, if I could actually jump at max effort that is....
Still feels as hard as hell for a 12RM weight!

last day at 105kg for a bit, will drop back down to 60kg and work back up 2.5kg each session.
Hopefully I will hit 105kg x 15 by the time I get back, putting me over 2x bodyweight e1RM of 170kg, 375lbs when I reach 81kg by then.
Good for a 33 inch vertical and 36-37 inch running jump for me, and 105kg/235lb high catch power clean

C2) Low bar squat  - oly shoes - 5 sec down, 2 sec up  - 40kg x3, 60kg x3, 80kg 2x3, 100kg x1
controlled - 105kg x10 @ RPE 9

The main set was brutal after the high bar squat sets, I should stopped way before 10 reps, quads were brutalized on the last rep.
Rack felt good though. Improved shoulder health and ROM has made things quite comfy

SSB reverse lunge - oly shoes, single arm supported - 2 min rest between sides - 3 sec down and controlled up
BW x6, 30kg x6, 55kg x 12 @ RPE 9 


session highlights of squats and bench - mind the COVID lockdown hairstyle :)



------

A) Bench - shoulder width grip - 20kg x10, 40kg x10, 60kg 2x3, x15 @ RPE 9 (+2 reps)

Nice, gained 2 reps from 2 days ago, putting e1RM so damn close to 100kg...
It felt pretty heavy though, so I did those 2 triples to warm up more.

B) Inverted row - bench press height bar -  BW x15, x 19 @ RPE 10
C) Dumbbell curl - 17.5lbs x8, 27.5lbs 2x12 @ RPE 9

Ivanko super gripper - 92lbs x10
left hand - 109lbs x8 @ RPE 10, 101lbs 2x15 @ RPE 9
right hand - 109lbs x9 @ RPE 8, 101lbs 2x15 @ RPE 7

Way weaker this week, probably due to fatigue from exercises before.

Scarecrow W external rotations- 10lb dumbbell x12, 15lbs 2x12 @ RPE 7
Monster band lateral lunge/walk - 2 reps each side alternating - IronEdge XXHeavy band x 16, XXheavy + heavy band 2x16 @ RPE 8
Jefferson curl - 20kg x10, 25kg x10 + 30 sec hold at the bottom

« Last Edit: September 30, 2021, 02:08:07 pm by CoolColJ »

CoolColJ

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Re: Reboot - get lean, get hops
« Reply #968 on: October 01, 2021, 01:25:38 pm »
0
Friday 1st October 2021

medium soreness all over, and mild drained feeling

Turns out it's going to rain tomorrow afternoon, so training today and resting tomorrow instead.
Then BBall on Sunday

----
Morning mobility work and upper body stretches
Hip flexor, rectus femoris and TFL stretch
----

general mobility drills
side leg raises x 20 each leg
Walking on sides of ankle, side to side ankle rocking drill
40% ROM sissy squats x 30

BBall ball control and dribbling drills - 25 mins



Tendon health+rehab - fasted -  Day6
10G beef gelatin + 1g vitamin C one hour before session

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 - Rogue light band horizontal x20, Diagonals, palms facing down x10 each axis
Jumpstretch light band - High to low, palms facing up x 20, Diagonals, palms facing down x10 each axis
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

A) SSB single leg calf raise - no elevation, held at top/max contraction - ISO 30 secs x BW, 30kg, 35kg, 35kg, 35kg

B)Single leg, bent knee soleus calf raise - no elevation -  controlled, hold at top - ISO 30 secs x BW

B2) SSB single leg knee over toes calf raise ISO - held at max contraction, 60 degree knee angle - 30 sec ISO x 30kg, 10kg, BW

30kg is likely too heavy, just too much leg shake. 10kg is stable, but even bodyweight feels quite taxing like a single leg sissy squat.



KettleBell swing - 30lbs x10, 35lbs 2x10

Stiff legged deadlift -  40kg x5, 60kg x3, straps 67.5kg x20
feeling a little easier so will bump it up 2.5kg next week.

Dip scap shrug x 20
Pull up - scap shrugs x20
Push up - deficit - on dumbbell handles BW x 20
Pull up - feet supported x 20
High angle row - 42.5kg x20
dips - feet assisted - BW x20

SSB Good morning - 30kg x10, 55kg 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  - 2.5kg plate x20
3 axis band horizontal wall slide - single arm - Rogue mini light band x21 each arm

----

pullover thoracic spine/lat stretch with 25lb dumbbell x 90 secs  - too heavy
stretch


6 hours later

Wall sit at 60 degree knee angle - 2 legs 3x 45 secs, single leg  2x 45secs
single leg knee over toes calf raise ISO 2x 45 secs


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Re: Reboot - get lean, get hops
« Reply #969 on: October 02, 2021, 07:14:36 am »
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Saturday 2nd October 2021

Really sore forearms, but not too bad anywhere else.
Body is starting to adapt to the current setup

Easy active rest day, BBall tomorrow

----
Morning mobility work and upper body stretches


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

general mobility drills


Calf Raise - 2 legs - BW x 15
controlled up, hold at top, 3 sec down - single leg - BW 3x15

Testing out full range, fully stretched calf raises on Achilles. Left side was fine, and right side seemed OK, no compression pain against the back of heel bone.
Even though right side is not fully healed yet, I think this needs to be done sooner or later to get it back to 100%
See how they feel tomorrow. If OK will slowly progress the load

Step Down ISO - holding off leg 4 inches below step - BW 3x45 secs

----

Walk - easy, 25 mins - middle - backwards walking up 20 degree slope x 2mins
Got rained on, so walked a bit faster...
Brisk walk up a sloped road felt like a breeze thanks to 20 rep Stiff legged deadlifts!
« Last Edit: October 02, 2021, 07:19:37 am by CoolColJ »

CoolColJ

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Re: Reboot - get lean, get hops
« Reply #970 on: October 02, 2021, 11:50:22 pm »
+1
Sunday 3rd October 2021

Fatloss cycle 3 - Week 9

Height - 5'8.5"
weighed - 84.3kg (+0.3kg), 185.8lbs

waist = 34 3/8 inches (-3/8)
chest = 41.5 inches (+0.5)
hip =  40.5  inches 
upper thigh = 26 1/8 inches
Right calf = 15.75 (-1/8)
Neck = 15.5 (-1/8)
Wrist = 6.5

Tanita scale bodyfat% = 21.9% (-0.3)

Total loss so far - weight 3.2kg Waist  3 1/8  inches Tanita BF% 2%

Some heavy recomposition going on this week!
Looks like I dropped 0.75kg of fat, while gaining about the same in muscle in my legs/hips and upper body.
Ate around 2200 calories, while TDEE is around 2700

I've lost 3+ inches off my waist so far which is about 7 kg of fat
And only dropped 3+kg in weight, so I definitely have gained a fair bit of muscle

The slight weight gain is just daily fluctuation. I was at 83.6kg during the middle of the week.

« Last Edit: October 02, 2021, 11:53:38 pm by CoolColJ »

CoolColJ

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Re: Reboot - get lean, get hops
« Reply #971 on: October 03, 2021, 06:03:37 am »
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Sunday 3rd October 2021

Really sore all over today, it's like a delayed DOMs kick in!
Especially my adductors and posterior chain.

Both Achilles didn't feel too bad from yesterday



bodyweight - without shoes = 84.8kg

BBall practise + jumps @ Mowbray Public School outdoor courts - 50 mins

1) 15 mins dribble and ball control drills
2) shooting etc
3) 10 or so 90% effort jumps
3) 3 series of low intensity 30 pogo jumps, prime times, march skips, lateral skips with arm swing, backwards jog, and snake sliding foot dance move practise

Went to another court, Mowbray Public School with it's 4 hoops, finally I can practice in peace.
Achilles mostly felt fine, just some minor aches from right side when jogging

I measured my reach today, while fully warmed up, in shoes. stretching as hard as possible and it was 90 inches or 7'6". 2 inches higher than before.
So I think all the stretching, mobility and soft tissue work has improved my reach!
On the plus side, it means I only need to jump 30 inches to touch rim, and 41 inches to dunk off the dribble.
On the other hand I'm now jumping 2 inches lower than I thought....

And my arms are short for my height, 5'8.5", when I deadlift, the bar is right at my groin.
5'7+" wing span, less than my height
In the past when I have compared standing reaches even some 5'5"-5'6" guys have reaches 3 inches higher than mine
I see some 5'10" folks with 7'6" reaches,... ahh no way they have the same reach as me....

I wasn't supposed to jump today, but I couldn't resist....
Did a few fairly hard 3 step approach ones, and more standing 1 and 2 handed. No pain on these, but a few of the medium effort single leg layups did hurt my left upper patella  bit.
Highest jump I touched base of fingers on the 9.5 feet backboard, so 9'9.5" touch for a 27.5 inch jump.
And 26 off a short step. Maybe 24 standing, but I didn't measure these.

So I'm jumping 5 inches below potential, due to soreness, fatigue from strength work, and lack of practice.

---
stretch


6 hours later

Leg extension ISO - 60 degrees against bottom of bed @70+% effort - 2 legs x 45 secs, single leg  3x 45secs
Single leg Calf Raise - on floor, controlled - BW 2x20
« Last Edit: October 03, 2021, 09:33:36 am by CoolColJ »

vag

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Re: Reboot - get lean, get hops
« Reply #972 on: October 04, 2021, 03:58:29 am »
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Just consider that the extrelemely violent and forceful act of jumping was already juicing out whatever stretch margin exists in your spine. So maybe those 2 extra inches of reach were always there when you were jumping, you are now seeing them in normal measurements too because of the stretching.
Target training paces (min/km), calculated from 5K PR 22:49 :
Easy run : 5:48
Tempo run : 4:50
VO2-max run :4:21
Speed form run : 4:02

---

it's the biggest trick in the run game.. go slow to go fast. it doesn't make sense until it smacks you in the face and you're like ....... wtf?

CoolColJ

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Re: Reboot - get lean, get hops
« Reply #973 on: October 04, 2021, 01:01:25 pm »
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Just consider that the extrelemely violent and forceful act of jumping was already juicing out whatever stretch margin exists in your spine. So maybe those 2 extra inches of reach were always there when you were jumping, you are now seeing them in normal measurements too because of the stretching.

Maybe, but I found I couldn't touch the back of hands on a wall when standing against a wall before thanks to poor thoracic mobility, posture etc.
By a good 4 inches. And trying to do so would cause shoulder pain.
Now I can do it without pain.

So I would think jumping as I w as before and trying to hit max reach would cause pain, and the body would probably avoid getting into the range.

CoolColJ

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Re: Reboot - get lean, get hops
« Reply #974 on: October 04, 2021, 01:34:58 pm »
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Monday 4th October 2021

feeling a bit beat up when i woke, but ok later on in the day.

Both patella feeling a little achey upon waking....
Same for achilles, but ok once I warmed up a bit.

----
Morning mobility work and upper body stretches

Soft tissue work for whole body


Tendon health+rehab -  fasted -  day 1

Band pull aparts - horzontal x 20, Diagonals, palms facing down -  Rogue light band x10 each axis
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
Shoulder dislocates x 10
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
Spanish squat ISO - at 60 degree knee angle - 2x 30 secs
Overhead squat - slow tempo 10kg x5, 20kg x6



rotating sets - 1 mins rest

A) SSB single leg calf raise - arm supported - 5 inch elevated, in oly shoes -  controlled up, hold at top, 3 sec down - BW x20,
30 sec ISO at top x 30kg.
30 sec ISO at top + 30 sec ISO at neutral x 40kg x 2 sets
controlled up, hold at top, 3 sec down - 5kg weight vest 2x15

So I'll be doing combo ISO and Isotonic sets in the same session 3 times a week, to try out, and not alternate daily between the two.
Now, all reps are full range and stretched. And it felt Ok, there was no major pain on the right side. left side is no issue.
My calves are already plenty big and strong enough, I just want my achilles healthy....

B) SSB single leg, bent knee soleus calf raise - arm supported - 5 inch elevated, in oly shoes -  controlled up, hold at top, 3 sec down - BW x20,
30 sec ISO at top x 30kg.
30 sec ISO at top + 30 sec ISO at neutral x 40kg x 2 sets
controlled up, hold at top, 3 sec down - 5kg weight vest 2x15



rotating sets - 1 mins rest

A) High bar squat - oly shoes - 5 sec down, 2 sec up  - BW x 5, 40kg x5, 60kg x6
3 sec down, controlled up - 60kg x16 @ RPE 5

Not too hard just a lot of burn. Was trying different stance widths rep to rep, trying to find the best for me

B) Low bar squat - oly shoes - 5 sec down, 2 sec up  - 40kg x5, 60kg x6
3 sec down, controlled up - 60kg x15 @ RPE 5

Varying stance widths

C) Front Squat - oly shoes - 5 sec down, 2 sec up  - 60kg x3

Ouch, both patella tendons did not like this....

D) Safety Squat bar - oly shoes - 5 sec down, 2 sec up  - 30kg x3

-----

SSB reverse lunge - oly shoes, single arm supported - 2 min rest between sides - 3 sec down and controlled up
BW x6, 30kg x15 @ RPE 5 


Bench - shoulder width grip - 20kg x10, 40kg x10, 60kg x6, 70kg x10 @ RPE 9 (+10kg, -5 reps)

Moved up from 60kg, and 70kg felt solid and stable, and not much heavier feeling in my hands despite being a 16% increase in load.
Tentative plan to bench 3 times a week now :)


Stiff legged deadlift -  20kg x10, 40kg x10, 60kg x10, straps 70kg x20 (+2.5kg)

Didn't feel as hard as last week, despite the +2.5kg, but will keep the load the same for the week.

Pullups - Hang and 20 scap shrugs
Dead hang/paused - regular grip. wider - BW x1,  x8 @ RPE 9.5 (+1 rep)
parallel grip, shoulder width -  x8 @ RPE 10 (+1 rep)

First few reps feel effortless now, and even hit my shoulder on the bar handles on the 7th rep, unlike last week.

Dip - dip shrugs x 20, BW x6
+10kg weight vest x 10 @ RPE 9 (+2 reps)

gained 2 reps from last week, even after benching, solid

Jefferson curl - 20kg x12 + 30 sec hold at bottom

----
stretch



6 hours later

Wall sit - 2 legs at 60 degrees 2x 45 secs
Leg extension ISO - 60 degrees against bottom of bed @70+% effort - 2 legs x 45 secs, single leg  3x 45secs

« Last Edit: October 04, 2021, 02:02:35 pm by CoolColJ »