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Members Area => Progress Journals & Experimental Routines => Topic started by: CoolColJ on September 13, 2019, 12:50:13 am
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Have gotten extremely fat, and with the spring starting, I just had to urge to start BBalling again and get my hops back.
Goals are to get as lean as possible, leaner than I have ever been probably get down to 65kg 143lbs.
And see where my hops are at that stage, at age 48 ;D
I started things rolling 2 weeks ago already.
Leaning up already, and a few easy sessions of BBall that caused massive DOMs and aches.
Left knee was a bit achey, and right ankle impingement for the first week.
But lots of stretching, foam rolling, tissue work, mobility and activation stuff throughout the week and it's feeling a lot better
Tuesday 20th August 2019
Height - 5'8.5"
Age = 48
weighed - 103.5kg 228.2lbs
waist - 43 inches
Tanita scale = 33.5% bodyfat
First BBall session, I could nip the bottom of a 9 feet BBall backboard = 20 inch vertical jump
7'4" standing reach
Monday 26th August 2019
weighed - 104.2kg 229.7lbs
waist - 42.25 inches
hip = 45.25 inches
Started to do 20:4 Intermittent fasting - I do not eat anything all day, even when I BBall etc. Feels good, great energy so far
First meal is dinner then another meal after.
Second meal is usually just boiled potatoes for 4-5 days.
Then 1 day of maintenance calories, eating more normally, maybe 2 days, haven't decided yet, I'll play it by ear.
The potato days have really low calories, around 800-1200... and with my 2500-2600 average day, according to my Fitbit, that is a big deficit.
Using some the Potato Hack concepts :)
Really keeps you nicely full
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Sunday 1st September 2019
Week 2
Height - 5'8.5"
weighed - 101.7kg (-2.5)
waist - 42 inches (-0.25)
hip = 45 inches (-0.25)
thigh = 28.75
Tanita scale bodyfat% = 32.5% (-1%)
Total loss so far - weight 1.8kg Waist 1 inch BF% Tanita 1%
BBall session, 1 knuckle past 9 feet BBall backboard = 21 inch vertical jump
A few vertical jumps, 3x jumps onto low wall
Big improvement in fitness and ability to run without my feet hurting from my last session a week ago.
Took a week break due to DOMs and rain.
Stopping my sessions before I get too beat up, easy does it. 48 mins today.
Have added 1 set of bodyweight Bulgarian Split squats x8, 10-20 sec planks throughout the week, and daily banded ankle mobility work for my right ankle.
Also did a set of BSS x8 after BBall today.
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Tuesday 3rd Sept 2019
still a little beat up from Sunday, and knees, right ankle slightly achey
stretches/mobility stuff
upper 24 inch elevated plank x 20 secs
upper 24 inch elevated pushup x 8
single arm row with 10kg bumper plate x 10
40 min easy walk
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damn, quite sore all over from the stuff I did yesterday!
Even just one sub-maximal set...
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Friday 6th Sept 2019 - BBall
51 mins
felt kinda crappy
two standing vertical jumps
1x3 standing jump to low wall
1x3 each of LR and RL plant approach jump to low wall
hops - about the same
running felt way easier on my feet, at least once I'm fully warmed up
Had a 24 hour fast yesterday and just 1 meal heading into this session 14 hours ago.
Energy still felt decent
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not too sore from BBall, but right ankle/heel is sore.
Gotta be careful with this, don't want it to get chronic, and achilles tear is the last thing I want...
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Sunday 8th September 2019
Week 3
Height - 5'8.5"
weighed - 100.8kg (-0.9)
waist - 41.75 inches (-0.25)
hip = 44.5 (-0.5)
thigh = 28 1/8 (-0.5)
Tanita scale bodyfat% = 31.2% (-1.3%)
Total loss so far - weight 2.7kg Waist 1.25 inches BF% Tanita 2.3%
The fat loss this week matches up closely to my average calorie deficit this week, despite having some long fasts and one 24 hour fast on Thursday before my BBall session, which didn't improve the fat loss rate.
But at least it does reset my insulin response
Looking forward to getting under 100kg next week.
Might ramp it up a bit for a 1.5kg loss, as I could have eaten quite a bit less last week on a few days
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Sunday 8th Sept 2019
plank x 20 secs
upper 24 inch elevated pushup x 8
single arm row with 10kg bumper plate x 8
overhead press 10kg bumper plate x 8
supported bulgarian split squat x8 each side
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Tuesday 10th Sept 2019
45 min easy to moderate walk to park and bush trail
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Wednesday 11th Sept 2019 - BBall
22 mins
light BBall session. no jumps
School girls took over the courts for their PE, so cut it short
Which turned out for the best in the end
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Dang, hit 99.4kg this morning straight out of bed!
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Thursday 12th Sept 2019 - BBall
45 mins
clothed weight about 100kg
felt decent, best in a while
3 standing vertical jumps
1x3 standing jump to 24 inch wall from 2.5 feet away, landing with near straight legs
2 sets x 3 pogo jumps into jump to 24 inch wall from 2.5 feet away, landing with near straight legs
a few dunks on 8 feet netball rim - can get elbow near this rim off a vertical
base of fingers almost to 9 feet BBall backboard = 23 inch vertical jump
vertical up an inch from the last time I tested a week ago.
Today was the first time landing from the vertical jumps, where my left knee didn't ache, when I dropped into a low landing stance
Pogos felt good, also first time my feet didn't hurt, and they can handle my weight.
It would seem that fasting is not catabolic at all, if my vertical keeps going up, at least for now.
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Finally no more major DOMs
Overall achey feel, and right ankle/back of foot/heel still getting sore.
Foot arch no longer getting sore.
A little stale feeling, so I'll dial things back a bit next time
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yo man!!
Was really cool when I saw that you had joined up - lots of people on here know you. And a great way to start posting: progress journal post flood! :highfive:
yea I think addressing body comp should probably be the biggest focus right now, especially given the knee issue. I remember seeing you get back into stuff a while back, then reading about the knee issue, was hoping it was completely gone by now - injuries suck.
I really like long walking for weight loss & re-strengthening. Nice and easy 1-2 hour sessions (after you're adapted). 1 hour more often, 2 hours once a week (like a weekly long run), say on the weekend. I've gone through some big blocks of long walking, always ends up fixing lots of nagging issues & improving body comp. Especially if I do most of it on soft surfaces (grass, dirt, mulch etc). It's def underrated IMHO.
Kingfish uses incline walking on a treadmill occasionally. He's a big fan of it as well.
But yea, the biggest thing really is diet.
not too sore from BBall, but right ankle/heel is sore.
Gotta be careful with this, don't want it to get chronic, and achilles tear is the last thing I want...
yea def, that's always been my worst nightmare - almost a phobia of mine tbh.
Those ant videos you have are pretty cool!
pc man!
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yo man!!
Was really cool when I saw that you had joined up - lots of people on here know you. And a great way to start posting: progress journal post flood! :highfive:
yea I think addressing body comp should probably be the biggest focus right now, especially given the knee issue. I remember seeing you get back into stuff a while back, then reading about the knee issue, was hoping it was completely gone by now - injuries suck.
I really like long walking for weight loss & re-strengthening. Nice and easy 1-2 hour sessions (after you're adapted). 1 hour more often, 2 hours once a week (like a weekly long run), say on the weekend. I've gone through some big blocks of long walking, always ends up fixing lots of nagging issues & improving body comp. Especially if I do most of it on soft surfaces (grass, dirt, mulch etc). It's def underrated IMHO.
Kingfish uses incline walking on a treadmill occasionally. He's a big fan of it as well.
But yea, the biggest thing really is diet.
not too sore from BBall, but right ankle/heel is sore.
Gotta be careful with this, don't want it to get chronic, and achilles tear is the last thing I want...
yea def, that's always been my worst nightmare - almost a phobia of mine tbh.
Those ant videos you have are pretty cool!
pc man!
thanks :)
I want to get shredded, leaner than even my leanest back in my early 20s, where I peaked at around 69kg after a 3 week Keto style diet. So I think 65kg might just do it, but we shall see as you lose a lot of other weight like water and blood volume as the bulk comes off.
My left knee issue started a long time ago when I jumped after a long layoff while being fat, during the jump plant, it must chipped the cartilage from knee mistracking from bad mobility, flexibility, tissue tightness and all that stuff. I sorta forgot about that for a while, and didn't have any issue with it when I started hitting the weights hard, but after a year or so one day when squatting I think a chunk of it came loose and jammed into the joint. All caused by knee mistracking etc. I battled that for ages, but tissue work, stretching, and when I finally worked on my long and short adductors ( something you don't normally pay attention to that much) it got sorted - which also fixed the outer right hip issue I was having back then
I even had scans done of the knee and was prepared for surgery. Back then I thought it was my meniscus, but the MRI showed zip, and the doctor said I had great knees... turns out the scan doesn't show the damage under knee cap too well... anyway I know what it is now, as it does click once in a while from a bit of the cartilage lightly brushing against something, but doesn't hurt.
Only major issues I have now is my right ankle, that old ankle injury I had has all sorts of gunk in there, causing bad ROM, and impingement if the knee goes too far forward - it's been a bitch fixing it, but it's slowly improving.
And now my inner right hip somewhere near the short adductor aches a bit, but no issue when BBalling, probably from my last 6 months of long hours on the computer, along with my right TMJ jaw ache... bad posture and joint tightness issues. Which are improving from all the work I have been doing, releasing and stretching
I know walking well, if you recall I did those 6 hour long hikes through rough bushland around here :)
In hindsight too much work for so little gain fat burning wise, and I think it killed my hops a little as well.
I think my insulin resistance back then didn't help - so fasting right now is the key to resetting my insulin and set point bodyweight back down.
My body likes to settle around 90-100kg, whereas I was around 70kg in my early 20s
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Yeah I got into ant keeping big time - goes well with bush walks, looking for ant queens ;)
http://www.youtube.com/watch?v=o3p9-jc7GDA
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Friday 13th Sept 2019
Friday the 13th ooooo :wowthatwasnutswtf:
plank x 30 secs
upper 24 inch elevated pushup x 10
single arm row with 10kg bumper plate x 10
overhead press 10kg bumper plate x 10
Pushups felt relatively harder than last time, the rest comfortable.
added 10 secs to plank - damn, did it feel so much easier compared to a couple of weeks ago.
And now my lower back has stopped being over active while BBalling
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38 min easy walk to park and then short moderate bush trail and then back home
Right ankle was a bit achey, but it'll feel better after this
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yo man!!
Was really cool when I saw that you had joined up - lots of people on here know you. And a great way to start posting: progress journal post flood! :highfive:
yea I think addressing body comp should probably be the biggest focus right now, especially given the knee issue. I remember seeing you get back into stuff a while back, then reading about the knee issue, was hoping it was completely gone by now - injuries suck.
I really like long walking for weight loss & re-strengthening. Nice and easy 1-2 hour sessions (after you're adapted). 1 hour more often, 2 hours once a week (like a weekly long run), say on the weekend. I've gone through some big blocks of long walking, always ends up fixing lots of nagging issues & improving body comp. Especially if I do most of it on soft surfaces (grass, dirt, mulch etc). It's def underrated IMHO.
Kingfish uses incline walking on a treadmill occasionally. He's a big fan of it as well.
But yea, the biggest thing really is diet.
not too sore from BBall, but right ankle/heel is sore.
Gotta be careful with this, don't want it to get chronic, and achilles tear is the last thing I want...
yea def, that's always been my worst nightmare - almost a phobia of mine tbh.
Those ant videos you have are pretty cool!
pc man!
thanks :)
I want to get shredded
me too actually. trying to get leaner than i've ever been.. without much exercise tho. mostly diet based. I'm kinda surprised that it's going this well so far. It's slow but working.
, leaner than even my leanest back in my early 20s, where I peaked at around 69kg after a 3 week Keto style diet. So I think 65kg might just do it, but we shall see as you lose a lot of other weight like water and blood volume as the bulk comes off.
nice!
My left knee issue started a long time ago when I jumped after a long layoff while being fat, during the jump plant, it must chipped the cartilage from knee mistracking from bad mobility, flexibility, tissue tightness and all that stuff. I sorta forgot about that for a while, and didn't have any issue with it when I started hitting the weights hard, but after a year or so one day when squatting I think a chunk of it came loose and jammed into the joint. All caused by knee mistracking etc. I battled that for ages, but tissue work, stretching, and when I finally worked on my long and short adductors ( something you don't normally pay attention to that much) it got sorted - which also fixed the outer right hip issue I was having back then
I even had scans done of the knee and was prepared for surgery. Back then I thought it was my meniscus, but the MRI showed zip, and the doctor said I had great knees... turns out the scan doesn't show the damage under knee cap too well... anyway I know what it is now, as it does click once in a while from a bit of the cartilage lightly brushing against something, but doesn't hurt.
Only major issues I have now is my right ankle, that old ankle injury I had has all sorts of gunk in there, causing bad ROM, and impingement if the knee goes too far forward - it's been a bitch fixing it, but it's slowly improving.
And now my inner right hip somewhere near the short adductor aches a bit, but no issue when BBalling, probably from my last 6 months of long hours on the computer, along with my right TMJ jaw ache... bad posture and joint tightness issues. Which are improving from all the work I have been doing, releasing and stretching
ah damn. nice tho that stuff is improving.
re flexibility/mobility: i've been gaining a greater appreciation lately for pool work.
I know walking well, if you recall I did those 6 hour long hikes through rough bushland around here :)
In hindsight too much work for so little gain fat burning wise, and I think it killed my hops a little as well.
I think my insulin resistance back then didn't help - so fasting right now is the key to resetting my insulin and set point bodyweight back down.
My body likes to settle around 90-100kg, whereas I was around 70kg in my early 20s
ya i like the fasted walks. gives it an extra kick. also re bushland etc - uphill walks (if you have elevation/uphill trails etc), also very beneficial imho.
fasted walk + elevation + soft surfaces = <3
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Yeah I got into ant keeping big time - goes well with bush walks, looking for ant queens ;)
http://www.youtube.com/watch?v=o3p9-jc7GDA
man that was fu*king nuts. looks so crazy zoomed in like that.
also that site where you can get ants is pretty cool, had no idea this was a thing until i saw your vids:
https://www.antseverything.com.au/store/antsforsale
pc!
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also that site where you can get ants is pretty cool, had no idea this was a thing until i saw your vids:
https://www.antseverything.com.au/store/antsforsale
pc!
I know the guy who runs that site.
When I first started ant keeping, a few of my ant queens came from there, but I now capture my own queens locally.
I got hooked into ant keeping from watching Ants Canada videos on Youtube :)
Plus things I did as a kid back in Rabual, Papue New Guinea.
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Saturday 14th Sept 2019
Did some release work on my calves and side of ankles/achilles with my fingers.
Hurt like a bitch!
Then calf/ankle stretches and banded ankle mobility work
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28 min easy walk to park and back
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cool story bro: a friend of my mom's from graduate school is one of the world's leading experts on ants. this lady: https://en.wikipedia.org/wiki/Deborah_M._Gordon
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cool story bro: a friend of my mom's from graduate school is one of the world's leading experts on ants. this lady: https://en.wikipedia.org/wiki/Deborah_M._Gordon
cool
Some people keep dogs and cats for pets, I keep ants :)
They do a lot of interesting and cute things that you would never see in the wild.
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Sunday 15th September 2019
Week 4
Height - 5'8.5"
weighed - 99.8kg (-1)
waist - 41 1/8 inches (-3/8)
hip = 44 1/8 (-3/8)
upper thigh = 28 (-1/8)
Tanita scale bodyfat% = 30.6% (-0.6%)
Total loss so far - weight 3.7kg Waist 1 7/8 inches BF% Tanita 2.9%
Was lighter a few days ago, but extra food last night
Shooting for 98.5kg or under next week
Looking noticeable slimmer already - especially around my face and neck :)
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did some release work before heading to outdoor court
used the Supernova https://www.roguefitness.com/mobilitywod-super-nova-2-0
Highly recommend it, have this 12 cm one and a smaller one 8cm.
Hits the glutes, upper hamstrings/adductors (sit on it in a low chair), low adductors ( lie face down/sideways with inner thigh wedged on it) better than anything I've tried.
The size is just perfect to get into those areas.
Also works a treat jammed into your armpit on the floor, the trigger point in your upper triceps, lats and cuffs will scream!
The balls are quite hard and grippy....the pain is exquisite... :-\
Sunday 15th Sept 2019 - BBall
weight without shoes 99.8kg
51 mins
felt ok
5 standing vertical jumps, and some approach jumps
a few dunks on 8 feet netball rim
hops about the same as last session.
reactivity kinda sucks right now, not much difference between my paused vertical and jump of a few steps
Although I'm still too sacred to plant aggressively
feet felt much stronger and springy.
Running is starting to get the smooth floating feeling, springing off the balls of my feet.
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tweaked something in my left VMO area, can feel it ache when I walk downstairs backwards
But other than that, feel decent for a day after BBall. Just aches in my feet, and overall worked feeling, but no major DOMs
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Lots of cold rainy days this week, so will be a while before I can BBall again, outdoor courts anyway
Just about wrap up my first attempt at intermittent dry fasting... so fasting with no food and water for 20 hours before 4 hour of eating and drinking.
Not too bad, probably easier than regular fasting, as you have no hunger at all, but think more about water :)
Well at least for me as I'm fat adapted now after a month of 20:4 IF
Even thirst was no issue as it was cold today, so that helps
You can see the scale weight drop lower throughout the day, pretty crazy.
Since no food and water is coming in and only a slight amount of water going out.
So pure fat drops on the scale...
Actually cracked 99kg at 5:30pm, about to eat in an hour
Saves a lot of time not eating, pooping or peeing.... :P
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Wednesday 18th Sept 2019
mobility/active warmup stuff
Bodyweight squat x 10
Bulgarian split squat - lightly supported - BW x 10
upper 12+ inch elevated pushup x 10
single arm row with 10kg bumper plate x 12
overhead press 10kg bumper plate x 12
plank x 30 secs
dropped elevation by 1 step on Pushups, felt pretty hard, the rest relatively comfortable.
Dry fasting made it a bit more difficult
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So yesterday towards the end of dry fast at 5:30pm I hit a low of 98.8kg 217.8lbs
Today, same time I get 98.3kg 216.7lbs
99kg 218.2lbs straight out of bed
Damn, if I can get 0.5kg drop every dry fast day, that would get me to my goals 3x faster!
Certainly higher weight drop than my calorie deficit would indicate, 1+kg per week
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dry fasting sounds like ramadan/ramzan fasting when it happens during the summer (as right now). most of my colleagues in pakistan fasted, which meant no food and water between daybreak and sunset. that is, a "dry" fast for 17-18+ hours. plenty don't lose any weight, though!
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dry fasting sounds like ramadan/ramzan fasting when it happens during the summer (as right now). most of my colleagues in pakistan fasted, which meant no food and water between daybreak and sunset. that is, a "dry" fast for 17-18+ hours. plenty don't lose any weight, though!
They probably eat a lot before and after :trolldance:
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98.1kg 216.3lbs straight out of bed this morning!
Waist is already down half an inch from Sunday
But no changes to hip and upper leg size
crazy :wowthatwasnutswtf:
And I am eating a fair bit of carbs at night, reheated rice and potatos. Lots of resistant starch
And one Lindt ball of chocolate... :p
So it's not just all water weight as my water balance has been pretty stable now after weeks of the current 20:4 IF pattern
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did some release work before heading to outdoor court
Thursday 20th Sept 2019 - BBall practise
weight without shoes 98.5kg
37 mins
felt tired
3 standing vertical jumps,
3 each of LR/RL plant jumps
no hops, down 2 inches
Meh session. A little achey from yesterday. Long release session made me tired as well.
I drink a bit of water today, but still felt flat
Anyway more interested in the cardio and calorie burn at this stage
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one lindt ball lol.
that's some willpower. if i eat one lindt ball i'm eating the box :<
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one lindt ball lol.
that's some willpower. if i eat one lindt ball i'm eating the box :<
yeah, but when I see 150 calories per ball, I go oh shit! :uhcomeon:
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Friday 20th Sept 2019
right ankle, heal a little sore
51 min easy to moderate walk to park and bush trail
Dry fasted today. The walk should cause more dehydration for more fat loss :)
And I caught a Myrmecia nigrocinta bull ant queen at the bush trail :highfive:
She's 2cm long, with good eyesight. She can see me a metre away
(https://i.imgur.com/RquGM6X.jpg)
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Friday 20th Sept 2019
right ankle, heal a little sore
51 min easy to moderate walk to park and bush trail
Dry fasted today. The walk should cause more dehydration for more fat loss :)
And I caught a Myrmecia nigrocinta bull ant queen at the bush trail :highfive:
She's 2cm long, with good eyesight. She can see me a metre away
(https://i.imgur.com/RquGM6X.jpg)
daaaaaamn!!! looks massive. awesome.
how long will that ant last in "captivity"? i imagine you treat them "well", from the vids etc. wonder how long they live.
one lindt ball lol.
that's some willpower. if i eat one lindt ball i'm eating the box :<
yeah, but when I see 150 calories per ball, I go oh shit! :uhcomeon:
same. each ball is magically dense.
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daaaaaamn!!! looks massive. awesome.
how long will that ant last in "captivity"? i imagine you treat them "well", from the vids etc. wonder how long they live.
She is quite big, but not as big as the largest species.
Also very good eyesight she can track me from a metre away.
This one can do a small jump, and a nasty sting....
(https://i.imgur.com/HGtGah5.jpg)
They can live for a long time, depending on species and how much rest they get over winter if you don't heat them up, so they stop laying eggs over winter.
You can have bad luck where they die after a year, but if they survive they can live from 10-20+ years
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released my foot muscles and calves before heading to outdoor court
Saturday 21st Sept 2019 - BBall practise
weight without shoes 98.8kg
1 hour
average
After all my dribble and shooting stuff, did quite a fair bit of approach jumps and dunks, and attempted lob dunks on the 8 foot netball rim
Hops slightly lower
Did a lot of jumps, but most were only 80% effort.
I find the approach jumps on dunks and lobs - I don't think too much, I just do it, so my plant timing etc is whatever my body likes.
And the landings seem to stress my body way less than on the formal max height jump tests, even though I'm doing way more of them.
I land less deep, absorbing more on the calves.
Decent energy considering I'm fasted
Anyway I will rest up next week, heal some minor aches, want to get a fresh session in and see some jump progress from the fat drop
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Went for a walk around the courts, where there are nice walking paths through nature and stuff.
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Sunday 22nd September 2019
Week 5
Height - 5'8.5"
weighed - 98.5kg (-1.3) 217.2lbs
waist - 40 5/8 inches (-0.5)
hip = 43 7/8 (-0.5)
upper thigh = 27 7/8 (-1/8)
Tanita scale bodyfat% = 29.6% (-1%)
Total loss so far - weight 5kg 11lbs Waist 2 3/8 inches BF% Tanita 3.9%
Must be holding water from last night's food as I was lighter during the week.
Still all the other stats are way down as expected.
Looking forward to getting down to 97kg and under next week.
Also, the ratio of 1kg per half inch of waist still seems to hold true for me
Since I want to get my waist down to 28-29 inches, that gives me a rough idea where I'll be
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Feel surprisingly decent after yesterday's session - achey erectors, but overall not all that sore, especially my feet and ankles.
I don't even feel drained!
Left knee a bit achey
In the past, yesterday's session would have destroyed me, especially at my current weight
My gut feeling is that I am recovering better on these fasts and can tolerate more - it could be the jacked up GH levels in my system from fasting and the anticatabolic nature of it all.
When you consider the aggressive calorie deficits, not eating etc, makes it even more so
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Sunday 22nd Sept 2019
38 min easy to moderate walk to park, and then 2 laps around a small grass field
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Dry fasting today for 20 hours
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daaaaaamn!!! looks massive. awesome.
how long will that ant last in "captivity"? i imagine you treat them "well", from the vids etc. wonder how long they live.
She is quite big, but not as big as the largest species.
Also very good eyesight she can track me from a metre away.
This one can do a small jump, and a nasty sting....
(https://i.imgur.com/HGtGah5.jpg)
They can live for a long time, depending on species and how much rest they get over winter if you don't heat them up, so they stop laying eggs over winter.
You can have bad luck where they die after a year, but if they survive they can live from 10-20+ years
that's crazy. had no idea. very cool.
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Well I changed up plans and ended up dry fasting overnight!
I figured why not?!
At 9pm I was bored so went for another 15 min walk to burn an extra 100+ calories.
Felt good in cool evening, on flat even road.
At 10pm which is 24 hours from my last meal on the previous day, I started to get hunger pains and felt light headed.
By 10:45pm it all went away, and I went to sleep at 11am and no issues falling asleep.
Woke up early though, around 3:30am. Then lay in bed for a few hours sometimes dozing off for 15mins and getting weird dreams, where I was drinking water in one :P
Didn't feel hungry or thirsty in bed, just dry cotton mouth, but had stomach noises, strange growls and squeals :)
Woke up feeling decent, but right heel/achilles was achey - too much walking...?
Left knee felt good
At 10pm I weighed 97.4kg 214.7lbs
This morning I had a tiny pee of dark orange, strange smelling urine and weighed 96.7kg 213.2lbs
So I lost 0.7kg while in bed.
Waist is down 3/8 from Sunday already!
I burned 2700 cals yesterday according to Fibit, and 700 by the time I woke up, so on calorie deficit alone I should be down 0.4kg in fat.
Waist size drop suggest 0.7kg in fat, and the rest in water.
My lowest weight last week on the second dry fast day was 98kg, 216lbs
Haven't had any bad detox effects yet.
I hope the dry fasting has some effect on my scalp skin condition, some kind of itchy red eczema patches, but may need longer fasts to help it I think.
Will keep dry fasting till dinner tonight, for about 44 hours in total.
Hope to hit 96kg by then
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Monday 23rd September 2019
46mins
light BBall practise session - no running or jumping, just did dribbles and light shooting stuff near the hoop
To get a light sweat going, dehydrate the body while in dry fasting.
Energy was decent even with the dry fasting.
After the session I got really thirsty, and my body will just have to suck it up and burn some fat for water!
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resistance at the outdoor courts
Bulgarian split squat - BW x 10 paused and confident/explosive
inverted row on stair railing - undergrip x5, rest 30secs, overgrip x5
pushups x 10, rest 30 secs, plank x 40 secs
felt strangely stronger across the broad.
gaining strength fast
first time doing the inverted rows, felt couple reps off failure.
Moved pushups to floor, and not that hard.
Added 10 secs to planks and it was after pushups, but started to shake in the last 10 secs.
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30 min walk around the courts and paths
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back at home
single arm row with 10kg bumper plate x 12
overhead press 15kg bumper plate x 12 - 5 sec hold at top on last rep
comfortable reps
---
When I got home I lost my train of thought and accidentally drank a glass of water... :pissed: :-X
Still pretty thirsty so hopefully didn't undo my efforts.....
-
Monday 23rd September 2019
When I got home I lost my train of thought and accidentally drank a glass of water... :pissed: :-X
Still pretty thirsty so hopefully didn't undo my efforts.....
it's a weird line to read.. lol. :ninja: :ninja: :ninja:
-
Monday 23rd September 2019
When I got home I lost my train of thought and accidentally drank a glass of water... :pissed: :-X
Still pretty thirsty so hopefully didn't undo my efforts.....
it's a weird line to read.. lol. :ninja: :ninja: :ninja:
It is a bit... :derp:
So weight before and after the shower was 95.7kg 211lbs
A 1kg drop from this morning, even with the glass of water, so body should be still nicely dehydrated
Also having the shower made no difference, as they say that the body would suck water in, but my weight did not go up
Might just get to 95kg by dinner time tonight which would be a crazy weight drop in just 44 hours of almost dry fasting :o
-
Tuesday 23rd September 2019
Really good sleep last night, some 9 hours!
So feel decent, some DOMs in my pecs, from pushup change, and overall good light muscle aches.
More dry fasting, but likely just for 20 hours.
Just going to do some release/tissue work today
And some easy walking most likely
---
So last night before I broke the 44 hour dry fast I weighed 95.4kg 210.3lbs
After 2 meals, with mashed potato and reheated boiled potatoes plus lots of water I'm pretty hydrated again
Around 2000 calories total, still in a 1100 calorie deficit as I burned over 3100 yesterday according to my FitBit
morning weight was 96.9kg 213.6lbs
So quite a drop from this time last week, where I was 99kg 218.2lbs
-2kg will feeling decent and gaining strength, (maybe even muscle) I'll take it!
Waist is back up to 40.5 inches from 40.25 though...I feel puffy, but so do my muscles from all the carbs :)
My skin felt so smooth and tight during the dry fast, you lose all the water retention
-
34 min walk to park and some laps on the soft grass fields
then some soft tissue work at home and stretches
-
Still some DOMs in my pecs from the pushups...
And posterior chain from my soft tissue work
It's been quite cold at night the last couple of days, like 10C degrees, yet I'm walking around (and sleeping) in a t-shirt and it feels like 18-19 to me :o
I'm guessing my body is like a furnace right now burning fat like a MOFO!
Quite a difference in effects from regular low calorie diet, imagine eating 3-6 meals of 1000 calorie total.... :trolldance:
I'd be hungry all the time, cold, low energy and losing muscle mass like crazy
-
Wednesday 25th Sept 2019 - BBall practise
weight without shoes 97kg
1 hour
average
Got interrupted halfway through by school kids for their BBall practice, so I did a bunch of jumps and dunks, and attempted lob dunks on the 8 foot netball rim until they were finished, I guess 20 mins worth
Jumps seem about the same, but I hit my elbow on the 8 feet rim on one casual approach jump.
My wrist is 12 inches from my elbow, so that would mean I should be able to get my wrist on the 9 feet backboard off a few steps.
Which would be 4 inch increase, but I haven't been able to do so... one of those weird things
And if I could do so then my standing vertical is also up 1+ inch.
left knee felt good, first time I could do a low effort 1 legged running jump pain free.
Must be all the release work from a day ago, putting an oly barbell shaft on your quads gets in real deep!
---
stretches
40 min through walking paths around the court that wind through nature and bushland.
-
Thursday 27th Sept 2019
7km, 2hours 38min hike!
And on a dry fast, woo I'm tired.
Even with the sweat I'm not all that thirsty....
should have 3500 calorie burn by tonight
Gonna eat some 1000-1200 calories - Profit
Trying to drop another 1kg of fat by the weekend.
Just need to get a similar calorie burn the next 2 days without my legs falling apart....
The view from halfway
(https://lh3.googleusercontent.com/NgbHqrWm_xT533RsJj6VsrZA6raiX7lhc5s5t6XpCTFRqH772HSJmKa9diaX_pqeJEy_vvNQPV00BqPILZVTYrYn1jUIrxBZwCwEUUEsZReWvEI-_rbx18MmuABo6Is0MZ57x1vZ-jKzQrCs4XRz4a5dTXa9kp6yhrlcZJfSVZ7IOmlPzx1viPInlc40i8tuOXHdD5CkKlLIsIUWvQwcLRgqKBUzgx2QlsndxPKUqpwkx5Q2eR3DageB5qJymQY4HjxHYf96m8TJIWcgcAfCM1KiPd9I_Md3mbAD9KgXdqg79-FYcktSEbAJrtBplRTFnZfOx_uwLowlh-YztwgUzQrinWRP1g2hOWMuTPihmgZo7u_MDgUyWB8d0bhkfTTsD7T77Z4z67RWdC4LBbtZQmdV3KV3bQG1JoDZsif93AveuW39LcXuag-o3mq_6LbDGHSiNmEGHInSUSsE2VTejyOoaCUSb_CJI0qcKxbEQq9tZvtRFce0i8tj0n90xc12E5oFzYDoWFHEAaO53VrTcR7qhkAX41sjqrhnJugAYLCSH1CeTYILKZY9xJnXmxt81HkT98Bsf8SSzchRSeLyg-8i08bJyfGMDQV1jDIAVKZ9O7h949ATvSIlKLggj8DQ0xzaIXxgcNSYGXQQoUZ_9saU9JHVZ7NBpPJCEeRJBDJHGJde6u5Fuw=w1216-h912-no)
end spot where I chilled out for 15mins with my shoes off before turning back
(https://lh3.googleusercontent.com/GuVK-n6Q9GP9k_8N6eCm20oGG_FeVirqP7gGJ_23EuiHMK4oiWWEG41xYz2ytv3Qho5xgV06N-tn4HRcCR5bT5_65xdUANRD3bncVlmEI26VnZRrdLX6j-CZNu7Q8by_P6BXWQRvh3BUZMuGpmNYB8BQWDSiNTiM-iRi9mvQvwE1YWThbOOUCumuDm7fwcbPIU8xhZvsNoRMwnAQYxK-zryhNrDgGIbKlfIFjGMji0m_SjBiHpbaSDa7LJbrRS1OUF3YrVkDpu785kfHvvGeKAX9K-C6_GTd2MLhn5_lbfiJcgRhFvp3Zq323_EENL9VhoPyfiWYDNfxIjbU1ysTJe466VOAGJ9F1TQtEZlrKzf25PDoxspFIN3lztS7GlDXpxODTw3CFqbvL__QjWYkcxTi5eTmh4TKJlsbJjwpkIai26RMcQNo2Z0MyQ49Lo8XUy0tFN-b25gIooqBZMPg531UK4GMNQTQUP5WPXsqkPdFdhD-iJTKacMuc2RnKDiirkUUiBwH7J2L9hMK1vcVJw48cpT85eWCoA5TULW0ucwtJhkfzp8hbXnorYjrpW6_hy4XqhSp08iqjpFpmtMHRxUpopwibVqnOHe887wYqaIMUXgsABuL7p2EU-lJDvmwmgsj8EVKEKjyGyHEfpPBJrgMRSE-bUz05QXgMsDcn4qYV_a40mQ7Ew=w1216-h912-no)
-
Friday 27th September 2019
tissue/release work at home
bodyweight without shoes - 97kg
fasted
BBall practice session - 63 mins
dribble, shooting practice
Then 20 mins worth of jumps of all types and dunks on 8 foot netball rim
No change in hops.
Right toe flexor felt sprained afterwards, from pushing off the ground maybe...
Might take me out of jumping for a bit, we shall see
--
resistance at the outdoor courts
Single leg calf raise x 10
Bulgarian split squat - BW x 12 paused and explosive
inverted row on stair railing - undergrip x9 - last rep hard
pushups - feet elevated 6 inches x 10 - last rep hard
plank x 40 secs - last 20 secs shakey
Inverted rows hit my abs hard, I tried to pull to my sternum. Made my planks way harder.
Numbers are all up across the board, and I moved to harder variations
---
45 min walk around the courts and paths
LOL I found another one of those nigrocincta bull ant queens :highfive:
---
back at home
facing down garage slope, in flat shoes
front squat 20kg bar x 5, x6
paused, explode up 30kg x5
High bar squat 20kg bar x 5, x6
paused, explode up 30kg x6
clean grip deadlift 30kg x 5
high angle single arm row, elbow out 10kg bumper plate x 12
overhead press 15kg bumper plate x 15 - 5 sec hold at top on last rep
Just working on my form on squats/deadlifts
Had to powerclean up the weight... too lazy to set up rack...
Felt good, no lower back stress - all the work I put into mobility, stretching and soft tissue work has paid off
Will drag in a mirror next time to confirm, and maybe video myself
---
I'm really surprised I wasn't beat up from the hike yesterday and there were some steep ascents and descents!
I was using hiking poles so my upper body got a bit of work too.
My work capacity is improving way faster and getting higher than I thought possible, especially not at this stage at such a big calorie deficit
Looking to be burning 3600 calories by midnight tonight, not including weights
Will be eating 1200-1500 calories over 2 meals
-
What does your 1200-1500 calories look like food/macro wise?
-
What does your 1200-1500 calories look like food/macro wise?
It varies -
but basically I have dinner with either 250g reheated cold rice or 400-500g of boiled low carb potatoes or 300-350g mashed potatoes for resistant starch and the filling-ness
Potatoes for the potassium, which I add sea salt and lots of cracked black pepper (needed for the fasts electrolytes wise)
Then some form of protein, usually no more than 150-200g of steak or more of chicken, and 200g of stir fried veges
second meal later in the night is just 500g of reheated cold boiled potatoes, loaded with salt and black pepper
The above gets me to around 1000 or so calories
If I'm not super calorie restricting I will add some protein to this second meal
The meals get me pretty full, but my stomach has shrunk a bit since I started fasting
And potatoes are super filling
---
sample meals screencap from Fitday where I log em
(https://i.imgur.com/4qnPVEt.png)
(https://i.imgur.com/ETLuKwA.png)
(https://i.imgur.com/9bZIMCf.png)
(https://i.imgur.com/ctVhwZk.png)
-
Yoinks, waist is under 40 inches!
One more day before official weigh in tomorrow - hope to crack 96kg :strong:
The changes are happening so fast and are really noticeable... I can't stop touching and feeling my wrist/forearms as they feel so much slimmer and tighter than before :derp:
A small bit of vein is starting to peek out from my lower bicep area
-
What does your 1200-1500 calories look like food/macro wise?
It varies -
but basically I have dinner with either 250g reheated cold rice or 400-500g of boiled low carb potatoes or 300-350g mashed potatoes for resistant starch and the filling-ness
Potatoes for the potassium, which I add sea salt and lots of cracked black pepper (needed for the fasts electrolytes wise)
Then some form of protein, usually no more than 150-200g of steak or more of chicken, and 200g of stir fried veges
second meal later in the night is just 500g of reheated cold boiled potatoes, loaded with salt and black pepper
The above gets me to around 1000 or so calories
If I'm not super calorie restricting I will add some protein to this second meal
The meals get me pretty full, but my stomach has shrunk a bit since I started fasting
And potatoes are super filling
---
sample meals screencap from Fitday where I log em
(https://i.imgur.com/4qnPVEt.png)
(https://i.imgur.com/ETLuKwA.png)
(https://i.imgur.com/9bZIMCf.png)
(https://i.imgur.com/ctVhwZk.png)
Great work!
I knew you would lose weight by calories out < calories in but I was interested in whether you were tracking your macros / the kind of food you were eating. Since you're doing the snake diet it sounds similar to intermittent fasting, which doesn’t specify which foods you should eat but rather when you should eat them. You're eating the right foods so I'm not surprised you're losing weight and most importantly body fat.
-
^ not quite doing Snake diet, which is more extreme.
I'm taking some bits of it and other IF concepts, the Potato hack (goggle it) and mashing it all together, and changing the setups as it suits me day by day :)
Saturday 28th Sept 2019
stretched
32 min walk at Midday
62 min walk in the late afternoon
Should burn 3000 calories by Midnight
Dry fasting today - probably break the fast by eating 1000 calories at the 24 hour fasting mark, and go to sleep straight after
----
moderately sore from all the new stuff I did yesterday - calves, adductors, glutes, erectors and hammies.
Right toe flexor still sore, but didn't bother me on the walks
-
Sunday 29th September 2019
Week 6
Height - 5'8.5"
weighed - 95.3kg (-3.2) 210.1lbs
waist - 39.75 inches (-7/8)
hip = 43.5 (-3/8)
upper thigh = 27.5 (- 3/8)
Tanita scale bodyfat% = 28.9 (-0.7%)
Total loss so far - weight 8.2kg 18lbs Waist 3.25 inches BF% Tanita 4.6%
So I ended up dry fasting all the way through last night.
Had problems sleeping due to neighbour blasting their party music till 12:30am.... restless sleep till 6:30 am
Got up and drank 4 glasses of water to end the dry fast, of about 30 hours.
Then went back to sleep till 9:30am
Will continue water fasting till tonight for a 44 hour total fast
So big drop in weight this week as expected, but would probably be 1kg heavier if I had eaten last night.
But the 4 glasses of water I drank balances that out a bit
Almost lost a full inch off the waist!
--
Still sore in my adductors, hammies and erectors.
Will likely BBall today in any case.
-
Sunday 29th September 2019
tissue/release work at home
bodyweight without shoes - 96+kg
fasted
BBall practice session - 73 mins
dribble, shooting practice
Then 30 mins worth of jumps of all types and dunks on 8 foot netball rim
Hops still about the same - not fresh so I'm not too bothered.
Did a ton of jumps in the second half. Regular and lob dunk attempts.
And some jump intervals for 10 mins - lob the ball, run and try dunk it on the 8 foot netball rims or tip it in on the BBall rim - walk to start repeat.
Was huffing but hops stayed consistent, so work capacity is getting better.
Less stressful on the body than regular jump attempts.
Finally dialing in my approach jump form off a left right plant - was able to hit elbow on the 8 feet netball rim most of the time even when fatigued.
Also did a few single leg jumps, but 6 inches lower than 2 legged jumps.
I'm just happy I can do them again pain free, and it's only going to get easier as I get lighter.
All on a second day of a fast - I'm surprised!
Also my calves/feet felt much stronger relative to my bodyweight - leaner and calf work
Right toe held up fine, but then started to hurt at the end.
had a strained lower back - hurt it when I bent over after getting up from sleep.... old man problems...
---
stretch
66 min walk
---
3600 calories burned by midnight
Will likely eat 1500 calories - already had some spaghetti and Lindt treats for 1100 calories :)
Might have a lean home made hamburger for second meal...
Carbs will help me sleep well tonight
-
Monday 30th Sept 2019
1hour 48min medium hike
A little beat up today, but not as much as I expeted.
My quads don't seem to get sore anymore from jumping.
My upper adductors and hamstrings are still pretty sore
Dry fasting till dinner today, 20 hours
3100 calorie burn by the look of things
might eat 1200 calories
-
Tuesday 1st October 2019
tissue/release work at home
bodyweight without shoes - 96kg
fasted
BBall practice session - 23 mins
dribble, shooting practice
2 low effort dunks on 8 foot netball rim
Sprint intervals - walked to nearby soccer field
some warmups - side ways and backwards running
16mins worth - 2 min walking rest recovery between each
1x100m at70%
4x50m at 90%
1x100m at 90%
6-7 mins rest
5 vertical jumps - against sign
Wanna burn even more fat, faster, so trying out some intervals, and to break up the monotony of long steady state walking.
fasted state + sprints = fat meltage
Plus the rest periods add a good amount of walking.
Uneven field made my right ankle feel angry, so will try these at the baseball field nearby, which is perfectly flat, and has lush green grass on the outfield areas.
Form felt decent mobility wise, and I had enough strength to hold the positions, but man my abs were hammered hard, and even my neck was straining a bit from the forces.
Legs felt like jelly afterwards but did a few vertical jumps against the big sign - looked about 24 inches.
landings felt good in my trail running shoes on dirt, they force you to land on the balls of your feet since they are flat and thin.
--
resistance at the outdoor courts
Single leg calf raise x 8 (left side) x9 (right side)
pushups - feet elevated 6 inches x 11 - last rep hard
inverted row on stair railing - undergrip x7 - last rep hard
Straight bar dip x 1.....
Sprints may have killed my strength as the numbers were down a bit, except on pushups.
Will do these before sprints next time, except calf raises.
Moving pushups to the next step to make it harder.
Tried a straight bar dip, ie the top of a muscle up and could only do one.... :huh:
---
back at home
facing down garage slope, in flat shoes
rotating sets between the squats
front squat 20kg bar x 5,
paused, explode up 40kg x5, 50kg x3
High bar squat 20kg bar x 5
paused, explode up 40kg x5, 50kg x 5
clean grip deadlift 50kg x 6 - 3 reps normal, 3 reps hooked grip
high angle single arm row, elbow out 24kg kettle bell x 8
overhead press 15kg bumper plate x 15 - 10 sec hold at top on last rep
Bulgarian split squat - paused - 5kg x 10
Squats felt good
Row was a tad heavy, but was too lazy to setup a dumbbell, so used my only kettlebell :)
===
3600 calorie burn for today, not including weights and after burn from sprints.
Will eat about 1500
-
Wednesday 2nd October 2019
I tweaked something in my right elbow yesterday... probably from that straight bar dip attempt...
Hurt like hell at night in certain positions, but it felt a lot better today, and almost like nothing now... some fast healing!
Hammies/adductor tie sore as hell this morning, as expected, but my right ankle/heel was in pain and I hobble around when I got up.
But by midday it felt good enough to walk around, and after releasing the heel with a golf ball, felt a lot better, and could walk normally again
So sprinting is probably a no go right now, but maybe lower effort intervals, sideway runs, prime times etc could be ok.
--
dry fasted for 20 hours
38min walk afternoon
71 min walk late afternoon - with frequent rests
3100 calorie burn
eating 900 calories over just one meal, lots of salt
Then early to bed
Will likely start a 3 day dry fast.. ending on Saturday dinner, trying to get down to 90kg ASAP... and reset my body
Longest has been 2 days... if not I will drink some water and continue water fasting with my self mixed snake juice - electrolyte mixture
They say dry fasting is 2-3x more effective than regular water fasting... and you hit ketosis way earlier
(https://i.imgur.com/wngymSj.png)
-
Thursday 3rd October 2019
Dry Fast day 1 start
weight = 95.7kg 210.9lbs
waist = 39 3/8 inches
hip = 43 3/8
upper thigh = 27 3/8
Tanita BF% = 27.6%
Stats as of this morning straight out of bed
Not sure what is up with my weight, muscle gain maybe?
But it's gone up while all my stats are down from Sunday.. while pretty dehydrated and on a high calorie deficit!
Lean body mass is as high as it was back when I was 105kg, 70kg or so
Anyway, restless sleep last night, woke up after 3 hours to pee, and light sleep from there on
Right ankle/heel still sore this morning
I won't need to exercise as much the next 3 days of the fast to get the same if not more calorie deficit, since I won't be eating!
As long as I burn 2600 calories a day I should lose another 1kg of fat by Sunday morning, plus any extra a dry fast adds ontop, if any :-*
Will be interesting, as it's finally getting hot, tomorrow is going to be a scorcher at 30C degrees...
Nice to sweat it out and death dry fast ;)
-
stretches work at home
bodyweight without shoes - 95.7kg
dry fasted
BBall practice session - 46 mins
dribble, shooting practice
1 low effort dunks on 8 foot netball rim - right toe started hurting a little :/
low intensity session, no running or jumping apart from that dunk
Got a good sweat going on a fairly warm day, so that should dehydrate me nicely
--
32 min walk around the courts and paths
---
Just wanted to get around 2800 calorie burn, but it looks like I'll hit 3100 by midnight tonight....
-
Pre and post shower weight 93.7kg 206.6lbs at 21.5 hour dry-fasted mark.
Finally some downward weight movement!
Bodyweight at 24 hour mark = 93.5kg 206.1lbs
-
Friday 4th October 2019
Dry Fast day 2 start - 36 hours in
weight = 92.7kg (-3) 204.4lbs (-6.6)
waist = 39 inches (-3/8)
hip = 42.75 (-5/8)
upper thigh = 27 (-3/8)
Stats as of this morning straight out of bed
Talk about massive changes!
I don't think there is anything that can match the big drops in weight and bulk like a dehydrated dry fast :wowthatwasnutswtf:
If this keeps up till day 3 I will be under 90kg :o
Anyway sleep was pretty bad last night - just couldn't fall into deep asleep - body was just too amped up from the fast!
Right hamstring still pretty sore from sprints 2 days ago.
Some aches in my foot and right ankle/heel but much better now.
The next day of dry fasting should bring in some stem cells to help here :)
-
bodyweight without shoes - 93kg
dry fasted
BBall practice session - 43 mins
dribble, shooting practice
3 low effort dunks on 8 foot netball rim
low intensity session, only a few minor bits of slow runs. Got a good sweat going
--
33 min walk around the courts and paths
---
Felt a little light headed on the way there, but got better as it went
Left BBall shoes at home so did the session in my flat and thin trail running shoes.
Went better than expected, lighter bodyweight helped a lot I think.
3100 calorie burn
-
Pre and post shower weight
91.6kg 202lbs at 45 hour dry-fasted mark.
Bodyweight at 48 hour mark = 91.4kg 201.5lbs
Damn, down 2kg from this time yesterday
It is looking likely I will crack 90kg by the dry fast end on Saturday night
off course I will gain 1+kg back when I start to eat and drink again
It has been suggested that a 15 min cold shower can help fasted sleeping.
So will try it tonight if it's an issue, plus shivering burns fat too :)
I did go cold at the end my shower just then, refreshing...
-
Oh yeah, needless to say my libido is shot right now... :pokerface:
Reproduction is the last thing you need when your starving I suppose :derp:
-
Saturday 5th October 2019
Dry Fast day 3 start - 60 hours in
weight = 90.5kg (-2.2) 199.5lbs (-4.9)
waist = 38.5 inches (-0.5)
hip = 42 3/8 (-3/8)
upper thigh = 26.75 (-0.25)
Stats as of this morning straight out of bed
Woah it continues!
Might crack 90kg by 8pm tonight based on the other days, but it's raining right now so no BBall, but it might dry up later.
12 hours to go and I'm, ready to stop!
feeling a bit woowsy - might suck in some Himalayan salt for electrolytes
Will gain back 1-2kg of food and water weight based on last time after my refeed of 1500 calories of carbs and other food
I'm satisfied - hard work, but rewarding!
I'm kinda tempted to do another day just to get well under 90kg, but I'll save if for next time to crank me down to 80kg. I need a bit of a rest...
Right ankle feeling a lot better. Stem cells should be kicking in now to help heal and remove the scar tissue in there.
Will likely need a few more dry fast runs to get it closer to 100%
Needless to say when you drop 6kg in 3 days the weight difference is pretty noticeable now when walking around.
I feel light as a feather :ibjumping:
---
Need to research how to come off a dry fast.
I have the stuff ready like baking soda to neutraliize the acidity in the kidney
-
bodyweight without shoes - 91kg
dry fasted
BBall practice session - 39 mins
dribble, shooting practice
low intensity session, only a few minor bits of slow runs. Got a good sweat going
--
36 min walk around the courts and paths
---
Felt weak, but light on my feet
3100 calorie burn
-
Pre and post shower weight
90kg 198.4lbs at 68 hour dry-fasted mark.
goal reached, but will shoot back up when I refeed
----
started to refuel after the shower
1/2 teaspoon of baking soda in a litre of water - drank that down slowly over 30 mins, to kill the acidity in the body and kidneys.
Should be 1 teaspoon, but I'll be drinking more of it later on
Then 500ml of pure natural coconut water from the local shop - for the natural potassium and sodium, 75 calories.
Might end up drinking the full pack of 1L later
Will likely eat 1200 calories later on
And drink the electrolyte mixture I prepared - Potassium chloride, Himalayan salt, baking soda, Magnesium Bisglycinate,
-
Oh yeah, needless to say my libido is shot right now... :pokerface:
Reproduction is the last thing you need when your starving I suppose :derp:
lol damn. and yup makes sense.
-
Great work! Keep it up :ibjumping:
-
Thanks guys
After one meal and some 3 liters of coconut water/electrolyte water I weigh around 93.6kg 206.4lbs
Only had one smallish pee of bright yellow urine.
So the body is still sucking in fluids and not much of it going out
Lots of stomach growling going on...
Will take a few days for the weight to balance out.
I read about people having the runs etc, haven't had any yet
Haven't poop'ed in days....
During the dry fast I was still peeing small amounts throughout the day, so the body was still making water.
Good to know if I get stranded somewhere for 3 days I can survive without food and water for a bit :)
-
not pooping for a day, let alone days, would wreck me mentally.
i mean if there's no food in there, then maybe not. but if i felt at all like i had stuff in there and it just wasnt rumbling to get out, i'd break down and eat some red kidney beans lol.
During the dry fast I was still peeing small amounts throughout the day, so the body was still making water.
Good to know if I get stranded somewhere for 3 days I can survive without food and water for a bit :)
yup. :ninja:
-
Sunday 6th October 2019
Week 7
Height - 5'8.5"
weighed - 93kg (-2.3) 205lbs
waist - 38 7/8 inches (-7/8)
hip = 42.75 (-0.75)
upper thigh = 26 7/8(-5/8)
Tanita scale bodyfat% = 27.2 (-1.7%)
Total loss so far - weight 10.5kg 23lbs Waist 4 1/8 inches BF% Tanita 6.3%
Most of the weeks have gone by fairly quickly, but last week felt really slow, but the results were worth it :)
The weight drop should be around 3+kg as the previous week's Sunday weight was pre feeding after a dry fast
Losing close to an inch off the waist so far, per week.
First time I am able to fully wrap my fingers around my right wrist, left wrist is leaner for some reason.
Only had a short pee this morning, suprised considering how much fluids I took in over a few hours last night!
Will keep hydrating today with my electrolyte drink
--
Really sore in my adductor hammie tie in area.
May have overstretched them when I did a supported side split against a low brick wall after BBall yesterday
about 1+ feet away from being able to do a full split
-
Sunday 6th October 2019
tissue/release work at home
bodyweight without shoes - 93.5kg
fasted
BBall practice session - 56 mins
dribble, shooting practice
10 or so jumps
I felt tired to start, but got a bit of second wind.
Legs no longer have that heavy straining feeling from my bodyweight
Hops about the same, but the landings feel a lot better. Can resist the forces better and not landing as deep now.
--
resistance at the outdoor courts
Single leg calf raise x 12 (left side) x12 (right side)
pushups - feet elevated 2 steps x 10 - a few reps in the tank
inverted row on stair railing - undergrip x8 - last rep not able to touch the bar
Bulgarian split squat - paused BW x10
decent. Elevated pushup an extra step, felt ok
---
back at home
facing down garage slope, in flat shoes
rotating sets between the squats
front squat 20kg bar x 5,
paused, explode up 40kg x3, 60kg x3
High bar squat 20kg bar x 5
paused, explode up 40kg x5, 60kg x 5
clean grip deadlift 60kg x 7 - 3 reps normal, 3 reps hooked grip
second rep powercleaned
high angle single arm row, elbow out 24kg kettle bell x 10
overhead press 20kg bumper plate x 10 - 10 sec hold at top on last rep
plank x 40-60 secs (lost count..)
Increased loads on squat, starting to feel on the harder side.
Powercleaned the second deadlift rep, and it felt decent and not too hard.
Got stronger on the other stuff.
Started to really drag towards the end, energy felt low.
===
3400 calorie burn for today, not including weights
And I didn't even do other cardio - setting up the rack and weights adds a fair bit of walking :)
Might eat 1400 calories over 2 meals.
-
Monday 7th October 2019
54min walk
31 min walk at night
I feel down today, lacking energy, and sore in my posterior chain, a little achey in my upper body.
bodyweight shot back up to 95.2kg this morning :uhcomeon:
Water bloat rebound I think.
Dry fasted for 14 hours
3000 calorie burn
might just eat 1000-1200 calories
-
Tuesday 8th October 2019
posterior chain still brutally sore, but other than I felt OK
magnesium in my electrolyte drink gave me some really deep sleep. I can't recall when I even fell asleep
bodyweight without shoes - 94+kg
fasted
BBall practice session - 66 mins
dribble, shooting practice
Then 30 mins of all types of jumps, and lob dunk practise on 8 foot netball rims
And 1x3 jumps onto 24 inch wall, landing with straight legs
Hops about the same, soreness made things a bit more tough, but I felt OK.
Those lob and try dunk it intervals burn quiet a lot calories :)
--
resistance at the outdoor courts
pushups - feet elevated 2 steps x 11 - last rep hard
inverted row on stair railing - undergrip x8 - last rep not able to touch the bar
strength down a little I think
---
back at home
facing down garage slope, in oly shoes
rotating sets between the squats
front squat 20kg bar x 5, 40kg x5
controlled down, paused, explode up - 62.5kg x3
High bar squat 20kg bar x 5, 40kg x5
controlled down, paused, explode up - 62.5kg x 5
clean grip deadlift 62.5kg x 8 - 1 power clean, then 4 reps normal, 4 reps hooked grip
split leg deadlift 62.5kg x3 each side, with a minutes rest
high angle single arm row, elbow out 24kg kettle bell x 10
overhead press 20kg bumper plate x 11 - 10 sec hold at top on last rep
plank x 40 secs (hard)
Switched to wearing my Do-Win Oly shoes from like 10 years ago, hardly any wear on them, and still rock solid!
Squats felt way more stable and I can push against the ground way harder.
I'm adding 2.5kg to loads every workout, and hopefully by the time I reach 100kg I'll be able to front squat it as well
Bodyweight should be down to the low 80kg area by then.
Next time I'll do the split leg deadlifts before the clean grip deadlift. Way harder....
I like how it really forces you to shove that front leg hard into the ground to get the weight up.
I think it could help the single leg jump and just general first step and acceleration off a stand.
abs were roasted by the time I did the planks, quite hard!
===
3400 calorie burn for today, not including weights
probably eat 1400 calories over 2 meals.
-
Ehh ending up eating 2400 calories, which is a feast by my current standards, but still in a decent deficit :)
-
Wednesday 9th October 2019
posterior chain still sore but less so than yesterday.
Upper outter erectors sore from split leg deadlifts I think
bodyweight without shoes - 93.9kg
dry fasted
47 min walk
BBall practice session - 46 mins
Light session - just easy dribbling and mostly shooting jumpers
Dialing my shooting form in a bit.
add some extra calorie burn without feeling too boring
School holidays now, so went to the outdoor schoolyard court near my house - it has nets!
I shoot way better with nets on rims...
---
Some lower body tissue/release work later at home - youch
---
The rebound water weight post 3 day dryfast is starting to leave my system.
Hit 93kg clothed before dinner, so naked would be mid 92kg
20 hour dryfast today.
On target for a 3150 calorie burn
Ate 819 calories and feel stuffed! It's the 600g of cream corn soup :-\
400g boiled potatoes, 250g stir fry veges and 120g lamb cutlet
So may just go one meal today...
edit - ended up eating 1400 in total
-
Thursday 10th October 2019
Hamstrings still pretty sore, but the show must go on
Tissue/release work at home
bodyweight without shoes - 93.9kg
fasted
BBall practice session - 55 mins
dribble, shooting practice
Then 10 or so jumps and a few dunks on 8 feet netball rim.
Legs felt pumped up today so I expected a jump increase and finally, my left/right plant off a few steps has gone up!
Only 2 inches, about 2/3 hand over 9 feet. At least I'm showing some reactivity now :derp:
First few jumps against the 8 feet netball rim felt so much easier, easy elbow to rim.
Vertical jump still the same though...
Jumps dropped off fast though.
So VJ = 23 inches
Running LR jump = 25 inches
Legs are feeling a lot stronger as well.
Looks like my body has turned the corner and is starting to adapt to the fasting lifestyle and current frequency/volume of work, plus constant walking
Hoping for more frequent gains now, but I'm still on a huge calorie deficit
--
resistance at the outdoor courts
pushups - feet elevated 2 steps x 12 - last rep hard
inverted row on stair railing - undergrip x9 - last rep 2 inches off chest
Got stronger from 2 days ago, up a rep
---
back at home
facing down garage slope, in oly shoes
rotating sets between the squats
front squat 40kg x3 , 60kg x1
controlled down, paused, explode up - 65kg x3
High bar squat 40kg x5, 60kg x1
controlled down, paused, explode up - 65kg x 5
powerclean 65kg x 1
split leg deadlift 65kg x3 each side, with a minutes rest
clean grip deadlift 65kg x 8 - 4 reps normal, 4 reps hooked grip
high angle single arm row, elbow out 24kg kettle bell x 11
overhead press 20kg bumper plate x 12 - 10 sec hold at top on last rep
First time I have skipped squat warmups with the bar and went straight to 40kg, which has felt really light.
I can't recall my warmups ever feeling this light ever.
60kg still feels heavy though
dropped the planks, as by the time I'm done with BBall, pushups, squats and deadlifts and press they are toast!
===
3350+ calorie burn for today, not including weights
probably eat 1500 calories over 2 meals.
Will likely start a 2 day fast tomorrow
Start as a dryfast for 24+ hours, and then start sipping my electrolyte drink and turn it into a water fast
Forecast is for rain the next 2 days, so fasting will help not needing to exercise as much, plus the health benefits :)
-
Friday 11th October 2019
A little stale feeling and achey all over, but mostly in my posterior chain.
dry fasted
BBall practice session - 43 mins
Light session - just easy dribbling and shooting jumpers
I had planned to walk, but I heard thunder rumbling, so drove to shops and planned just walk around there under cover :)
But on the way there I stopped at an outdoor court I used to play a lot on when I lived nearby.
It has nets now.
Felt sluggish, but went better as I warmed up. Shot well. Got a good sweat going.
Then the rain hit...
I saw a video of a 9'7" outdoor court that might be in my city, so I hope I can get an address of this court.
It will be nice to have a low rim for the future :ibjumping:
---
21 min walk at shops
---
First day of 2 day fast
2850 calorie burn
Will dry fast till at least 11pm, about 24 hours without water till then, and 25-26 hours without food.
I'm feeling ok so far at 9pm so I may just dry fast till tomorrow for as long as I can
-
Dryfasted up to about 30 hours last night, had trouble sleeping
So drank 1 glass of my electrolyte drink and another of plain water
And then fell asleep
The magnesium helps relax your muscles and get you to sleep
-
Saturday 12th October 2019
Still feeling a bit worked
fasted
stretches
51 min walk to park, and then a few laps around the grass field with rests every few laps.
---
ended fast at 46 hours - felt a bit light headed today and the electrolyte drink didn't help....
2750 calorie burn
ate 1500 calories
could have eaten less as I'm really full heading to bed!
-
Sunday 13th October 2019
Week 8
Height - 5'8.5"
weighed - 92.6kg (-0.4) 204lbs
waist - 38.5 inches (-0.25)
hip = 42 5/8 (-1/8)
upper thigh = 26 7/8 (no change)
Tanita scale bodyfat% = 26.7 (-0.5%)
Total loss so far - weight 10.9kg 24lbs Waist 4 3/8 inches BF% Tanita 6.8%
Ehhh not much weight lost this week... might be holding a lot of water and glycogen from the spaghetti last night
No change in upper thigh as well, so may have gained some muscle mass.
--
Still really sore in my adductor hammie tie in area!
Left leg heel is sore as well :(
Will roll it out with a golf ball
-
Sunday 13th October 2019
Tissue/release work at home
bodyweight without shoes - 92.8kg
fasted
BBall practice session - 80 mins
dribble, shooting practice
Then 30 mins worth of jump and lob attempts etc
Started well, shot well, then try jumps... and no hops... 2 inches lower
My legs didn't feel good for some reason.
And my sore outer mid erectors seem to leak power
--
resistance at the outdoor courts
single leg calf raise eccentrics 2 x 6 (6 sec eccentrics)
pushups - feet elevated 20-24 inches
x10 - a rep in the tank
x8
inverted row on stair railing - undergrip
x9 - last 2 reps not able to touch chest on bar
x5
Hope the calf raise eccentrics can help my heel issues
Move pushups to higher elevation, low wall, so pretty much like an incline bench now
Regressed on inverted rows, might need more volume, so added an extra set
---
back at home
facing down garage slope, in oly shoes
rotating sets between the squats
front squat 40kg x3 , 60kg x1
controlled down, paused, explode up - 67.5kg x3
High bar squat 40kg x5, 60kg x2
controlled down, paused, explode up - 67.5kg 3x5
split leg deadlift 67.5kg x3 each side, with a minutes rest
clean grip deadlift - lowered under control RDL style 67.5kg x 8 - 4 reps normal, 4 reps hooked grip
front squat support 90kg x20 secs
overhead press 20kg bumper plate x 12 - 10 sec hold at top on last rep
high angle single arm row, elbow out 24kg kettlebell x2
24kg kettlebell - 15 secs rest - x3/x4/x5/x6/x6
released upper traps on loaded bar - painful..
stretch
banded elbow wall walk x 45 secs
http://www.youtube.com/watch?v=c4mvwP1r-P8
With how bad my jumps were , I wasn't sure if I should do some weights, but things felt decent and went well
60kg on squat warmups starting to feel light
Got carried away on backsquats trying a different bar placement, and did two more sets....feels much better, a little lower on the traps, rather
than right up on the neck
trying a new cluster method with the kettlebell rows.
The last set is supposed to be for 7 reps, but fatigue and burn killed that set. I did 11 reps last session.
It's kind alike rest paused stuff, very time efficient to get that amount of reps in.
I saw it in a study and it seemed to work well, but Myo-reps might better
overhead press is bothering my shoulders so will drop it
===
3500 calorie burn for today, not including weights
probably eat 1500 calories over 2 meals.
-
Monday 14th October 2019
Mild stale feeling, and sore all over.
But sore in a good way. Quads finally sore, and glutes.
Those split leg deadlifts sure hammer the glutes hard, similar to single leg kneeling deadlift
Left heel sore upon waking, but felt ok later in the day
52min walk noon
28 min walk late afternoon
Dry fasted for 19 hours
2900 calorie burn
eaten 830 calories so far
-
Tuesday 15th October 2019
Adductor, hamstrings and erectors still brutally sore!
Did a heavy duty release session on them, and other areas, felt better.
bodyweight without shoes - 92.2kg
fasted
BBall practice session - 70 mins
dribble, shooting practice, layups etc
Then a few jumps, still down 2 inches.
No neural drive today, plus soreness in posterior chain
stretch
--
had planned to do weights, but decided it wasn't a good idea after a few warmup pushups and inverted rows....
---
80 mins worth of walking, in the surrounding areas of the court and on grass fields, with lots of rests in places.
Didn't feel that long, time flies when your having fun :P
a few more stretches
---
23 hour fast today
3600 calorie burn
ate 1350 cals
-
Wednesday 16th October 2019
Feeling less sore, but still somewhat achey.
And a little drained from yesterday, so no weights today
bodyweight without shoes - 92.5kg
fasted
BBall practice session - 70 mins
dribble, shooting practice, layups etc
Did a few full court slow dribble layup intervals at the end
Shooting is getting better now, can sometimes string 3-4 shots of all types in a row
Having one rim on the court with a net helps!
Will be getting a Blacknet device within a few weeks once the guy has stock...
stretch
--
43 mins walking, with frequent rests
a few more stretches
---
20 hour fast today
3500 calorie burn
ate 1600 calories
-
Thursday 17th October 2019
Tissue/release work at home
bodyweight without shoes - 92.5kg
fasted
BBall practice session - 60 mins
dribble, shooting practice, intense moves and layups
About 10 jumps of all types
A little achey, but I jumped back up to my current bests.
Touched 9 feet off 1 leg, so new current best for that 20 inches
--
resistance at the outdoor courts
single leg calf raise eccentrics 2 x 8 (6 sec eccentrics)
pushups - feet elevated 20-24 inches
x12 - a rep in the tank
x8
inverted row on stair railing - undergrip
x8 +2+3+2 (20 secs rest between each cluster)
Pushups added 2 reps from last session, with one in the tank
---
back at home
facing down garage slope, in oly shoes
rotating sets between the squats
front squat 40kg x3 , 60kg x1
controlled down, paused, explode up - 70kg x3
High bar squat 40kg x5, 60kg x3
controlled down, paused, explode up - 70kg x5
regular reps - 90kg x5 (1 rep in the tank)
split leg deadlift 40kg x3, 70kg x3 each side, with a minutes rest
clean grip deadlift - lowered under control RDL style 70kg x 8 - 4 reps normal, 4 reps hooked grip
front squat support 100kg x30 secs
high angle single arm row, elbow out 24kg kettlebell x2
24kg kettlebell - 15 secs rest - x3/x4/x5/x6/x7
released upper traps on loaded bar - painful..
stretch
banded elbow wall walk 2 x 40 secs
Solid session. Squat warmups feeling lighter and lighter.
40kg feels like a toy.
I repped out 90kg on back squats to get an idea of my strength levels - felt decent and had a rep in the tank, maybe 7 reps if fresh, so predicted 1RM is about 110kg 242lbs.
But based on my vertical jump to bodyweight ratio, it should be 275lbs.
So I have some neural gains to make up.
Split-leg deadlifts feel a bit dangerous at these loads, so I might switch them to after deadlifts, and use lighter weights, higher reps and more explosiveness
100kg front squat support felt heavy as hell!
The kettlebell row cluster is sure working, outer shoulders look way larger since last week 8)
I actually feel bigger all round, despite the fasting and massive calorie deficit...
Traps are much thicker and starting to get that curved look.
===
3500 calorie burn for today, not including weights
ate 1700 calories over 2 meals.
-
Sweet, don't feel too sore, but a tiny bit drained.
Abs feel hammered from the frontsquat supports! Better than planks I think, kill 2 birds with one stone
My neck and forearms are nicely tanned so the Sun is no big deal, but yesterday I decided to wear a tank top for the first time and my white shoulders/upper arms and upper mid back are not.
So now I'm sunburnt, shoulders and lower upper back sore and red.... next squat session could be a bit painful, and welcome to skin peeling... :huh:
Gotta wear some sun screen next time
waist cracked under 38 inches this morning :highfive:
Hope for another 0.25 inch by Sunday
Starting a 2 day dryfast today
-
Friday 18th October 2019
A little drained and achey, so decided to go walk first to loosen up
bodyweight without shoes - 91.9kg
dry fasted
38 min walk to local park and back
yesterday's workout seems to have given me a pep in my step, walked much faster than usual
BBall practice session - 38 mins
dribble, shooting practice, intense dribbles and layups etc
shooting slightly worse, shoulders felt achey/tight, especially floaters, but regular jumpshots were OK
felt suprisingly energetic and explosive, but I didn't jump, just intense dribble layups off one and 2 legs.
Did run around quite a bit, even though I didn't plan to... not on a dry fast day...
My body surprises me, and I've sure come a long way in a short time! :strong:
I'm BBalling daily now, plus tons of walking... and weights post BBall... and it doesn't even feel tiring anymore...and I do remember barely able to walk upstairs after each session a month back :o
All on hardly any food and sometimes no water!
also saw the hottest chick ever on the courts, with her boyfriend, slim as hell in super tight lycra shorts and sports bra :wowthatwasnutswtf:
stretch
--
18 mins walking, with rests
a few more stretches
---
first day of 2 day dry fast
3400 calorie burn - pure fat burn since I'm not eating... almost 0.5kg of it!
post shower weight was 90kg
-
Finally pooped after a few days of not doing so.... and I hit a 89.7kg bodyweight! :D
17th September, was my first attempt at Intermittent Dry fasting and I hit 99kg at the end of that day.
So 31 days later, I'm 10kg, 22lbs lighter :o
Also, it goes to show how long food takes to travel through your system when your not eating much....
-
Saturday 19th October 2019
crap sleep last night
bodyweight without shoes - 90.5kg
fasted
36 min walk to local park and back
BBall practice session - 54 mins
dribble, shooting practice, intense dribbles and layups etc
3 jumps
Did 3 jumps, about the same as my current bests, legs still achey
stretch
--
second day of 2 day dry fast
3400 calorie burn
ate 1500 calories
I did end up drinking water last night, so today was a regular water fast.
Felt light headed
-
Sunday 20th October 2019
Week 9
Height - 5'8.5"
weighed - 90.8kg (-1.8 ) 202.2lbs
waist - 37.75 inches (-0.75)
hip = 42 1/8 (-0.5)
upper thigh = 26 3/8(-0.5)
Tanita scale bodyfat% = 25.6 (-1.1%)
Total loss so far - weight 12.7kg 28lbs Waist 5 1/8 inches BF% Tanita 7.9%
Sweet, lost pretty much as I expected this week.
Looking forward to getting under 90kg by the end of this week, and maybe get my waist into the 36 inches!
Maybe make an extra effort to lose 2kg this week, just an extra 200 calorie deficit each day needed
--
Slept like baby last night, solid 8+ hours sleep
Sore in my glute hammie tie in area... I think it's from when I do low dribbles with legs split wide...
-
Sunday 20th October 2019
Tissue/release work at home
bodyweight without shoes - 91.5kg
fasted
BBall practice session - 64 mins
dribble, shooting practice, intense moves and layups
20 mins worth of a few jumps of al types and lots of lob dunk attempts on 8 feet netball rim.
Sigh hops still the same, but I didn't exactly feel all that great today.
Once I get another 6 inches I'll move over to another outdoor court that has 8.5 feet full size rims on the back of each basket.
And practise lobs on there
Netball rims, being much smaller, make it way harder to land trick dunks...
--
resistance at the outdoor courts
single leg calf raise - 10 sec ISO at middle and bottom, explode up - BW x5
pushups - feet elevated 20-24 inches
45 secs rest x13/x1/x2/x3/x3
inverted row on stair railing - undergrip
x9 +2+2+2+2 (15 secs rest between each cluster)
pushups felt hard, push muscle felt tired from all the shooting.
Finally got that 9th rep on rows.
---
back at home
facing down garage slope, in oly shoes
rotating sets between the squats
front squat 40kg x3 , 60kg x1
controlled down, paused, explode up - 72.5kg x3
High bar squat 40kg x5, 60kg x3
controlled down, paused, explode up - 72.5kg 2x5
regular reps - 92.5kg 2x2
50kg x 10
clean grip deadlift - lowered under control RDL style 72.5kg x 8 - 4 reps normal, 4 reps hooked grip
split leg deadlift 50kg x6 each side, with a minutes rest
high angle single arm row, elbow out
24kg kettlebell - 15 secs rest - x13 +2+2+2+2+2
front squat support 100kg x25 secs
released upper traps on loaded bar - painful..
stretch
banded elbow wall walk 1 x 40 secs
Average session, started to drag towards the end.
Got carried away on squats, trying some things and tweaking my form
Doubt I would be able to do a third rep with 92.5kg today...
100kg front squat support felt way harder than last session, and i failed before getting to 30 secs, shaking and all.
Doing them after the rows was a bad idea....
The kettlebell rows gained 2 reps since the last time I did them normally, so those short rest ladder clusters worked pretty
Trying myo-reps now
===
3400 calorie burn for today, not including weights
ate 1600 calories
-
Monday 21st October 2019
Mild drained feeling, and achey all over, but not too much
Lost another 0.25 inch off the waist since yesterday :o
bodyweight without shoes - 91.2kg
dry fasted
BBall practice session - 58 mins
dribble, shooting practice, and few easy layups etc
Easy session, mostly shooting jumpers and floaters, and some slow ass moves
Sweated a lot, and didn't drink a drop of water, no issues.
Despite achey and tight shoulders, after I warmed my shooting was pretty good.
Took top off, to even my tan up :)
stretch
--
48 mins walking, with rests
a few more stretches
---
weight was around 89kg before hitting the shower
19 hour dryfast
3250 calorie burn
plan to eat 1200-1300 calories
-
Awesome work. Your shedding fat like a furnace.
-
Awesome work. Your shedding fat like a furnace.
Although each week seems to pass by a lot slower when you work this hard to shed the fat :huh:
But I don't want to spend a year getting down to my goal...
At least the eating plan has been a relative breeze, no major hunger issues yet
-
Whats up man!
I remember your username from a while back.
What are your current stats and goals? I want to tag along with watching your weight loss, especially since ive done a lot of dry fasting myself. i prefer 0 calorie days (with like 12+hours of that day being a dry fast) over days where i only eat like 800 calories. Every try that? experiences?
-
Whats up man!
I remember your username from a while back.
What are your current stats and goals? I want to tag along with watching your weight loss, especially since ive done a lot of dry fasting myself. i prefer 0 calorie days (with like 12+hours of that day being a dry fast) over days where i only eat like 800 calories. Every try that? experiences?
Look further up the page for my current stats :)
But as of this morning
Age 48
Height - 5'8.5"
weight - 90.6kg 202lbs
waist - 37 5/8
Goals - just get super shredded, leaner than I have ever been before, sub 29 inch waist, and then get my hops up
I have been doing a 44 hour fast once a week - usually 30 hours dry and then turns into water fast as I can't sleep on dry fast so far.
I did a full on 3 day dry fast a 2 weeks back playing BBall and walking a lot on each day - felt super weak on day 3, but good to know I can survive for 3 days without food or water :derp:
-
Tuesday 22nd October 2019
soft tissue work at home
fasted
BBall practice session - 53 mins
dribble, shooting practice, and few easy layups etc
A few jumps
I thought I felt better today, but BBall felt worse.
Had no ommph to do approach jumps and the few I did were lower than my current bests
Thought about weight training today, but will do it tomorrow if my hops come back.
stretch
--
60 mins walking, with rests
a few more stretches
---
20 hour fast
3400 calorie burn
plan to eat 1400 calories
-
I did a full on 3 day dry fast a 2 weeks back playing BBall and walking a lot on each day - felt super weak on day 3, but good to know I can survive for 3 days without food or water :derp:
you are a stronger man than me :uhcomeon:
There was a youtube vid i cant find right now about a study done where participants had severly restricted calories and basically just ate like 800cal of carbs per day or something, and they compared the results of that to various people who lost weight through straight fasting. And it turned out straight fasting was a far superior way to lose weight in just about every metric. total weight lost, energy levels, hunger levels, muscle spared, etc. Apparently it also helps retain the skin's elasticity more so people who drop 200+ pounds or whatever dont have as much hanging skin afterward
so its nice to see more people fasting for weight loss :highfive:
-
I did a full on 3 day dry fast a 2 weeks back playing BBall and walking a lot on each day - felt super weak on day 3, but good to know I can survive for 3 days without food or water :derp:
you are a stronger man than me :uhcomeon:
There was a youtube vid i cant find right now about a study done where participants had severly restricted calories and basically just ate like 800cal of carbs per day or something, and they compared the results of that to various people who lost weight through straight fasting. And it turned out straight fasting was a far superior way to lose weight in just about every metric. total weight lost, energy levels, hunger levels, muscle spared, etc. Apparently it also helps retain the skin's elasticity more so people who drop 200+ pounds or whatever dont have as much hanging skin afterward
so its nice to see more people fasting for weight loss :highfive:
From what I know dry fasting also eats up the loose skin
But since I am also training and being quite active, I feel I need to stick to intermittent fasting most of the time. as your tearing down your body you need nutrients to rebuild it back up.
1-2 meals a day at night I have works well for now. I don't have major hunger issues and it lets me sleep well.
But I do straight fast on days where I am just walking.
yeah 800 calories a day, spread out, especially where it spikes your insulin constantly would be quite similar to the way anorexic's eat - they just lose a lot of muscle, since their GH never gets high enough to spare protein and use fat instead for energy
Main thing for me was resetting my insulin sensitivity. It was pretty bad before, getting the carb crashes and sleepiness after a meal.
I don't get that anymore even with carb heavy meals.
-
Wednesday 23rd October 2019
just released my feet today
bodyweight without shoes - 90.8kg
fasted
BBall practice session - 48 mins
dribble, shooting practice, intense moves and layups
A few jumps
jumps back up to current best but no higher... feels like I need another day of recovery though.
Posterior chain still sore from either weights, BBall or both.
--
resistance at the outdoor courts
single leg calf raise - 10 sec ISO at middle and bottom, explode up - BW x6
alternating sets - 1 mins rest
pushups - feet elevated 24 inches - BW x8, x8, x6
inverted row on stair railing - undergrip - BW x6, x6, x6
may start doing these at home as I can extend the ROM of the pushups with bumper plates etc
---
back at home
facing down garage slope, in oly shoes
rotating sets between the squats
front squat 40kg x3 , 60kg x2
controlled down, paused, explode up - 75kg x3
High-mid bar squat 40kg x2 hold at bottom for 10 deep breaths each rep, 60kg x5
controlled down, paused, explode up - 75kg 2x5
regular reps - 90kg x 5 - last rep hard
clean grip deadlift + RDL combo - deadlift, lowered to knee, RDL back up, then lowered under control RDL style back to floor 75kg x 8 combos - 4 reps normal, 4 reps hooked grip
split leg deadlift 50kg x8 each side, with a minutes rest
front squat support 100kg x30 secs, 90kg x 30 secs
high angle single arm row, elbow out
24kg kettlebell - 15 secs rest - x14 +3+3+3+3
One arm loaded carries 24kg kettlebell x 40-45secs walk around front yards, each side
released upper traps on loaded bar
banded elbow wall walk 2 x 40 secs
stretch
Squats felt solid
Added the deep breathing long paused squats in my warmup, will build them up over time. Really loosens up the hips and fires up the core.
The clean deadlift RDL combo is a killer - my posterior chain feels smoked right now!
Tried out the single arm carries and it's a keeper, hammers the core, grip and shoulders/traps
===
3400 calorie burn for today, not including weights
ate 1500 calories
-
Thursday 25th October 2019
60 mins walking, with rests
38 min walk later in the day
a little drained and sore all over, but less than before
right ankle flared up again :/
---
18 hour dry fast
2900 calorie burn
ate 1500 calories
-
Friday 25th October 2019
still a bit sore, especially my shoulders
quick soft tissue work at home
fasted
BBall practice session - 83 mins
dribble, shooting practice, intense dribbles and layups etc
backward, sideway walks and dribble layup intervals at the end
hot day, so decided not to dryfast, and just did regular water fast
stretch
--
70 mins walking, with rests
right ankle impingement made it tough but it felt better after a few mins
a few more stretches
---
first day of 2 day fast
3700-3800 calorie burn - 0.5kg of fat burned today ;D
-
Saturday 26th October 2019
hips and ankles sore, so no BBall today
--
fasted
45 mins walking
--
second day of 2 day fast
felt a bit crappy, so ended the fast earlier at 39 hours
2700+ calorie burn
Ate 2200 calories, a lot but still at a deficit....
-
Sunday 27th October 2019
Week 10
Height - 5'8.5"
weighed - 90.3kg (-0.5 ) 199lbs
waist - 37 1/8 inches (-5/8)
hip = 41.25 (-7/8)
upper thigh = 26.25 (-1/8)
Tanita scale bodyfat% = 24.5 (-1.1%)
Total loss so far - weight 13.2kg 29lbs Waist 5.75 inches BF% Tanita 9%
Ehh not much weight lost, but it's probably due to food weight from last night... I need a laxative :trollface:
Also not much leg size lost compared to hip and waist, so it appears I'm gaining muscle mass there.
Which may have blunted the weight drop.
The next 4 weeks should finally get me into the bodyfat% and weight where I start get more explosive, although my relative strength is still well down.
Legs are down in size from the past - I usually have 26.5 inch upper legs with a 33-34 inch waist when I'm getting to rim level off a step
--
Good sleep
Still some aches in my glute/hammie/adductor tie in areas.
Overall feel fresher than I have in a while.
-
Sunday 27th October 2019
heavy duty tissue work and release session at home
bodyweight without shoes - 90.2kg
fasted
BBall practice session - 78 mins
dribble, shooting practice, intense moves and layups
A ton of jumps and lobs/jumps/dunks on 8 feet netball rim after 35 mins
vertical jump - half hand over 9 feet = 24 inches (+1 inch)
running left right jump - solid touch on 9.5 feet backboard = 26.5 (+1.5 inches)
running 1 leg jump, 1 knuckle to 9 feet = 21 inches (+1 inch)
Finally some jump gains! Gained across the board on all jumps
After a few casual run up jumps I was 1-2 inches under the 9.5 feet backboard. Then did a good runup, and tapped it easy, but wasn't able to match it again :/
Just did one vertical and 1 single leg jump and both were higher.
Also tried some backboard tap layups and just barely made them with 2 knuckles over 9 feet backboard :)
--
resistance at the outdoor courts
single leg calf raise - 10 sec eccentric, 10 sec ISO at middle and bottom, explode up - BW x5
alternating sets - 1 mins rest
pushups - feet elevated 24 inches - BW x14 +2.5, x8
inverted row on stair railing - undergrip - BW x10, x 6
Gaining reps, all to the limit just about.
---
back at home
facing down garage slope, in oly shoes
rotating sets between the squats
front squat 40kg x3 , 60kg x2
controlled down, paused, explode up - 77.5kg x3
High-mid bar squat 40kg x2 hold at bottom for 10 deep breaths each rep, 60kg x5 (paused)
controlled down, paused, explode up - 77.5kg x5
regular reps - 90kg x 6 - last rep hard
90kg x 3
clean grip deadlift + RDL combo - deadlift, lowered to knee, RDL back up, then lowered under control RDL style back to floor 77.5kg x 8 combos - 4 reps normal, 4 reps hooked grip
split leg deadlift - rear leg out at an angle 50kg x9 each side, with 2 minutes rest
front squat support 100kg x30 secs, 90kg x 30 secs - hard and shakey on last 10 secs of each set
high angle single arm row, elbow out
24kg kettlebell - x15, x12
Dip shrugs - BWx 12
One arm loaded carries 24kg kettlebell x 40-45secs walk around front yards, each side - felt easier than last session
released upper traps on loaded bar
banded elbow wall walk x 40 secs
stretch
Solid session, getting stronger, and so maybe also getting bigger, on a hefty calorie deficit :strong: :o
The difference between fasting and regular calorie restriction in effect, and better nutrient partitioning
Front squats are feeling harder, getting close to limit, will see how 80kg feels next session. If too hard I will do a holding pattern until it feels easier.
Shifted to right leg on 6th rep of 90kg back squats, when straining. Might be an imbalance.
===
3700 calorie burn for today, not including weights
weights would most likely add a good 300 on top, especially the high rep deadlift sets...read a study that showed a set of 10 deadlifts can burn 100 calories.....about the same as a 400 m sprint :ninja:
Will likely eat 2000 calories
-
Monday 28th October 2019
Not feeling as drained now, but still a bit.
Achey all over - abs, obliques and erectors pretty sore
dry fasted
42 mins walking noon
53 mins walking late afternoon
---
19 hour dryfast
3000 calorie burn
plan to eat 1300-1400 calories
Dropping the deficit down a bit. Happy to drop 1.5kg a week from now on
And then down to 1kg as I get closer to 10% BF
-
Tuesday 29th October 2019
soft tissue work at home
Still achey all over.
Left shoulder banged up from last time... I think I tore my labrum from hanging on the netball rim to stretch :huh:
fasted
bodyweight without shoes - 90.5kg
BBall practice session - 63 mins
dribble, shooting practice, and few easy layups etc
10 or so medium effort jumps
Injured left shoulder made things hard, but I managed.
Today was the first time I tried out calf length compression tights, cheap ass Tesla ones from Amazon, in black camo pattern 8)
(https://images-na.ssl-images-amazon.com/images/I/71APnJzAdcL._AC_AA180_.jpg)
Size large, which fit well with a fair bit of compression.
I don't know if it's a placebo effect of not, but all the covered parts felt great, like they were under pain killers... :ninja:
And usually after BBall I have low level aches and inflammed feeling in my legs and hips, and none today!
My lower calves weren't covered and they felt worse.
Warm day, yet my legs and crotch stayed cool and dry.
I'm impressed so I ordered another full length dark camo and a dark green camo ones - will likely need a smaller size when I'm ripped, but they are so cheap compared to the big name brands, that it's no big deal.
Gonna try out some Tesla compression tops as well, but I usually go topless for the tan outdoors, but more for when I'm sleeping and see if it helps local muscle recovery.
Waiting on my only pair to dry right now after washing, and will test out sleeping in it.
Squats next time could feel even better in these
Now I can wear my old shorty shorts and still remain stylish and not worry about exposing myself when sitting down or stretching :derp:
stretch
--
72 mins walking, with rests
Felt great, no aches in my tights compressed legs and hips, only my feet/ankles were killing me ;D
Also no chance of thigh chaffing with the tights on.
a few more stretches
---
20 hour fast
3700+ calorie burn
plan to eat 1400 calories
-
Wednesday 30th October 2019
brief soft tissue work at home, mostly just me feet, calves and hammies
felt a little fatigued from jumps yesterday, and the bigger calorie deficit
fasted
bodyweight without shoes - 89.9kg
BBall practice session - 43 mins
dribble, shooting practice, and few layups etc
15 mins worth of jumps and dunks on 8 feet netball rim
Got interrupted by school kid's BBall training, so ended up jumping and dunking atthe end.
Hmm I wasn't supposed to do it today.... hope I'm OK tommorrow
stretch
--
78 mins walking/hike, with rests
Found a hiking trail near the courts, so I did that at the end... probbaly a bad idea as it was steep with tons of rock cut stairs... ugh gonna be fatigued for tommorrow :/
a few more stretches
---
20 hour fast
3600 calorie burn
plan to eat 1300 calories
-
Thursday 31st October 2019
A little beat up from yesterday and CNS feels lower in juice
soft tissue work and release session at home
bodyweight without shoes - 89.5kg
fasted
BBall practice session - 46 mins
dribble, shooting practice, intense moves and layups
A few jumps at the end
Jumps were crap
--
resistance at the outdoor courts
single leg calf raise - BW x16, x12
alternating sets - 1.5 mins rest
pushups - feet elevated 24 inches - 6 inch hand width - BW x15, x8
inverted row on stair railing - undergrip - BW x9, slightly shortened leg length x9
Narrowed hand width on pushups, feels more stable and it doesn't bother my shoulders.
A bit more tricep.
---
back at home
facing down garage slope, in oly shoes
rotating sets between the squats
front squat all paused 40kg x3 , 60kg x3
controlled down, paused, explode up - 80kg x3 - last rep hard
High-mid bar squat 40kg x2 hold at bottom for 10 deep breaths each rep, 60kg x5 (paused)
controlled down, paused, explode up - 80kg x5
regular reps - 70kg x 12 - last rep hard
clean grip deadlift + RDL combo - deadlift, lowered to knee, RDL back up, then lowered under control RDL style back to floor 80kg x 8 combos - 4 reps normal, 4 reps hooked grip
split leg deadlift - rear leg out at an angle 50kg x10 each side, with 2 minutes rest
front squat support 100kg x32 secs, 90kg x 40 secs
high angle single arm row, elbow out
24kg kettlebell - x16, x12
Kettbell swing 24kg 2x12
One arm loaded carries 24kg kettlebell x 40-45secs walk around front yards, each side
released upper traps on loaded bar
banded elbow wall walk x 40 secs
a few reps of various band face pulls variants
stretch
Ok session, quite long....
Squats at 80kg felt quite hard. Front squats felt close to limit, but looked easy on video...
Strained mid outer back on third rep :(
Surprised I got 12 reps with 70kg though, was aiming for 10.
A gain from the 60kg x 10 I did a few sessions back, at the same level of effort on last rep.
Increased time of front squat supports so they are starting to get a tiny bit easier...
Trying out the kettlebell swings, nice glute activation.
===
3400 calorie burn for today, not including weights
ate 1600 calories
Got my full length Tesla compression pants, will try it on tonight when sleeping to see if it helps local muscle recovery.
-
Friday 1st November 2019
Litely achey, but erectors are brutalised!
Also legs not all that sore so it seems the compression pants worked a treat, while sleeping
dry fasted
51 mins walking noon
34 mins walking late afternoon
---
16 hour dryfast, then drank some water
2900 calorie burn
indulged a little and ate 1600 calories
-
Saturday 2nd November 2019
Erectors still brutally sore!
soft tissue work at home
fasted
bodyweight without shoes - 89.3kg
BBall practice session - 62 mins
dribble, shooting practice, and few layups etc
22 mins worth of jumps and dunks on 8 feet netball rim
shooting was meh and so were my hops
stretch
--
53 mins walking/hike, with rests
did the route again with that nearby hiking trail with lots of rock cut steps.
a few more stretches
---
20 hour fast
3700 calorie burn
plan to eat 1600 calories
-
Sunday 3rd November 2019
Week 11
Height - 5'8.5"
weighed - 89.4kg (-0.9 ) 197lbs
waist - 36.75 inches (-3/8)
hip = 41.25
upper thigh = 26 1/8 (-1/8)
Tanita scale bodyfat% = 23.4 (-1.1%)
Total loss so far - weight 14.1kg 31lbs Waist 6 1/8 inches BF% Tanita 10.1%
I was much lighter a few days ago, so I gained some water from the carbs last night.
I'm actually 88.8kg right now in clothes ;)
Same for my waist size, should be much lower, but I think my spinal erectors blew up this week.
And I guess my hips as well, since no size difference ;D
--
erectors still pretty sore.
feel tired from yesterday.
Going to take it easy today, so I can be fresher for jumps and weights tommorrow
-
Sunday 3rd November 2019
dry fasted
83 min walk/steep hike with rests
so much for an easy day, my hips/IT band are aching right now :/
---
20 hour dryfast
3000 calorie burn
plan to eat 1300-1700 calories... we shall see
bodyweight pre shower was 88.1kg 8)
-
Monday 4th November 2019
whole lower back and right mid outer back still sore/hurts when I get up off a chair
soft tissue work and release session at home
did a bunch of these at home and then at the courts before and after - and my right ankle felt way better!
http://www.youtube.com/watch?v=pzy289wmsKQ
bodyweight without shoes - 89+kg
fasted
BBall practice session - 44 mins
dribble, shooting practice, intense moves and layups
A few jumps at the end
Jumps back up to current bests, maybe higher, but I dropped off real fast.
Finally got a couple of 9.5+ feet touches - it seems I need to get a smooth relaxed movement going to jump my highest.
If I try to muscle it I always end up jumping 2 inches lower
Running around fairly easily now, feet can handle my weight.
Lower back was aching when I landed deep :/
--
resistance at the outdoor courts
single leg calf raise - BW x19, x18
alternating sets - 1.5 mins rest
pushups - feet elevated 24 inches - 6 inch hand width - light JumpStretch band from hands around back - BW x14, x7
inverted row on stair railing - undergrip - BW x9, x8
Calves/feet getting stronger, right heel no longer hurting when stretched on calf raises.
Added light, green Jump Stretch band to pushups for extra resistance - first set, the band rolled onto my neck so didn't add that much, but second set stayed on my back and it made it harder.
---
back at home
facing down garage slope, in oly shoes
rotating sets between the squats
front squat all paused 40kg x3 , 60kg x3
controlled down, paused, explode up - 80kg x3
High-mid bar squat 40kg x2 hold at bottom for 10 deep breaths each rep, 60kg x5 (paused)
controlled down, paused, explode up - 82.5kg x5
regular reps - 90kg x 7 - last rep hard
90kg x3
Kettbell swing onto toes 24kg x12
clean grip deadlift + RDL combo - deadlift, lowered to knee, RDL back up, then lowered under control RDL style back to floor 82.5kg x 8 combos - 4 reps normal, 4 reps hooked grip
split leg deadlift - rear leg out at an angle 60kg x9 each side, with 2 minutes rest
front squat support 100kg x30 secs + 10 secs (after 10 sec rest), 110kg x 20 secs
high angle single arm row, elbow out
24kg kettlebell - x19, x12
One arm loaded carries 24kg kettlebell x 50secs walk around front yards, each side
single leg kneeling deadlift - BW x 10
Plank x 1+ min
released upper traps and triceps on loaded bar
banded elbow wall walk x 40 secs
band face pulls to 3 angles x 12 reps without rest
stretch
Strength is up across the board - amazing considering the calorie deficit!
Front squat with 80kg felt way easier than last session, was actually tempted to do 4 reps.... so I should have added 2.5kg today, but it did work my mid right back quite hard
Last session the last rep did tweak my back in that spot, so better safe than sorry
Finally got 90kg x7 on backsquats, felt easier than the 90kg x6 I did 2 sessions ago, So 90kg x8 would probably be possible if I was fresh = estimated 1RM of 110kg
Will try 100kg for 5 next week. It would be nice to be able to squat around 1.5x BW for 12 reps by the time I hit 70kg in bodyweight
24kg Kettlebell rows are getting too high in reps, time to stop being lazy and use a heavier dumbbell :derp:
Did a plank at the end for funsies, and was able to hold over a min easy.... last time I did it was a few weeks back... so front squat supports have boosted it a lot!
So no reason to do them anymore me thinks.
Added SL kneeling deadlift for balance and glute reasons.
===
3600+ calorie burn for today, not including weights
ate 1700 calories
-
Tuesday 5th November 2019
Mild drained feeling, a little sore all over but not too bad. Glutes quite achey
Seems to be getting less and less each session though, despite the low calories and
volume of total work.
dry fasted
----
52 min walk
mid way through walk did my own take on the Bulletproof knees protocol in this video
http://www.youtube.com/watch?v=YJnKGTg7DxI
3 sets of backward walking up a 30 degree sloped 50m road - 70 sec set time - 3 mins rest
killer quad burn!
I might start backwards walking up any steep slope from now on, as I already do backwards BBall dribbles in my warmups.
Backwards running might help too.
back at home
against wall tib raise with ankle at maximum ROM - body leaning back at a 45 degree angle - x20, x18
Seems my tibs are already fairly strong from all the calf raise into toe raise ankle rocker reps I do when I warm up for my walks and BBall, plus the many sets of ankle circles during walk rests
---
43 min walk - late afternoon
---
20 hour dryfast
2900+ calorie burn
ate 2000 calories - yikes!
-
Wednesday 6th November 2019
Still achey from last weights session, mostly my hips/glutes/erectors.
soft tissue work at home
fasted
bodyweight without shoes - 89kg, post session 88.6kg
BBall practice session - 42 mins
dribble, shooting practice, and few layups etc
12 mins worth of jumps and dunks on 8 feet netball rim
Jumped after 30 mins when the schoolkids took over the courts.
despite not being fresh I jumped as well as my current bests - hit 9.6+ feet touch many times... hopefully that means when I'm fresh I'll be jumping 2 inches higher!
Landing really solid and stable now, even the deep landings I can freeze on impact.
Knees felt great - really think those backward walks up a slope really help.
Wore my new PEAK Lou Williams Streetball Master from Ebay shoes - dirt cheap 8)
https://www.ebay.com.au/itm/PEAK-Lou-Williams-Streetball-Master-Professional-Athletic-Basketball-Shoes-/123897022348
BBall shoes made for outdoor courts - feel pretty good for the price.
They didn't have the black and white one listed when I bought mine, so I ended up getting the black and gold, which is a bit funky...
The tongue is pretty big though, and butts up against the shin.... so I ended folding it down ... worked well :)
I like my shoes on the low cut side, so I don't use the top 3 lace holes.
Just might buy another at this price, as shoes don't last too long on outdoor courts....
stretch
--
54 mins walk, with rests
mid walk - 3x 100m backwards walk up 20-30 degree sloped paths - 75 secs set times with 2-3min rests
1x 20m @ 40-45 degree slope
did more of those backward walks - all that quad burn and lactic acid should help tendon stiffness and health
This will be a regular addition to the walk route I take around the courts from now on.
Makes for a nice break from the constant posterior chain pounding and achilles stretch when walking up slopes
a few more stretches
---
20 hour fast
3700 calorie burn
ate 1800 calories
-
Thursday 7th November 2019
Tired and achey from yesterday, too it easy today
fasted
----
52 min walk/hike
mid way through walk
backward walking up a 30 degree sloped 50m road - 70 sec set time - 1 set
stretches
---
18 hour fast
2600+ calorie burn
plan to eat 1100-1200 calories
-
Friday 8th November 2019
whole lower back still achey and right mid outer back still sore/hurts when I get up off a chair
soft tissue work and release session at home
Banded ankle work at home, before BBall and after
bodyweight without shoes - 88.5kg
fasted
BBall practice session - 60 mins
dribble, shooting practice, intense moves and layups
Jumps after 30mins - mostly weak plant form practise - single leg left/right and right left plant
A few series of 5 pogo jumps
2x3 jumps onto 20-24 inch wall - from 2 feet away, minimal knee bend, landing with straight legs
No hops today, just no neural drive, so spent my jump portion practising my single leg and weak plant jumps
Dang I feel so clutzy on them...
On the good side it's so easy to jump onto the 20-24 inch wall now, standing from 2 feet away and hardly bending my legs, minimal arm swing, landing ontop with straight legs
--
resistance at the outdoor courts
banded elbow wall walk x 40 secs
alternating sets - 1.5 mins rest
single leg calf raise - BW x22, x21
Wall tib raise - body at 45 degree angle - BW x18, x16
pushups - feet elevated 24 inches - 6 inch hand width - light JumpStretch band from hands around back - BW x14, x8
inverted row on stair railing - undergrip - BW x10, x9
Might use band for extra resistance on calf raises next, loop around stair railing to neck, maybe. Would add an extra eccentric spring
Or bring a dumbbell to the courts...
---
back at home
facing down garage slope, in oly shoes
rotating sets between the squats
front squat all paused - 40kg x3 , 60kg x3, 80kg x1
controlled down, paused, explode up - 85kg x3 @RPE 9
High-mid bar squat all paused - 40kg x2 hold at bottom for 10 deep breaths each rep, 60kg x5, 80kg x1
controlled down, paused, explode up - 85kg x5 @ RPE 9
regular reps - 80kg x 10 @ RPE 10
Slapped on 5kg for front squats from last session and it was solid!
I thought my 1RM was around 90kg, but it's obviously higher...
Kettbell swing onto toes 24kg x12
clean grip deadlift + RDL combo - deadlift, lowered to knee, RDL back up, then lowered under control RDL style back to floor 85kg x 8 combos - 4 reps normal, 4 reps hooked grip
split leg deadlift - rear leg out at an angle 60kg x10 each side, with 2 minutes rest
front squat support 110kg x20 secs + 20 secs (after 15 sec rest), 100kg x 40 secs
high angle single arm row, elbow out
24kg kettlebell - x18+4+3 , right side was 17+4+3
Standing single leg raise
lightest band I have - (straight legs x12 + bent leg x 12) x 2 sets
One arm loaded carries 24kg kettlebell x 50secs walk around front yards, each side
single leg kneeling deadlift - BW x 10
Peterson stepups - 5 inch BW x 10
5 inch front elevated ATG splitsquat x 5
released upper traps and triceps on loaded bar
banded elbow wall walk x 40 secs
lightest band face pulls to 3 angles x 12 reps without rest
stretch
Strength continues to move up at a nice pace, considering the calorie deficit.
Was able to squat a bit more upright without really trying... it seems all the ankle banded work did something... but I'm still limited by my right ankle impingement when the knee gets more than an inch in front of my toes. Oly shoes help a bit
Damn my knees felt great today... the backwalk walks did some magic...
The ATG split squats at the end I tried did not bother my left knee at all!
Not ready to load them yet, but I will use them to warmup my knee, ankle and hip flexor ROM for squats next time.
I have some leather ankle straps from WestSide from many years ago, they were made for sled drags, but I never used them
Thought I'd try using them for banded leg raises and it worked well.
These should beef up my hips flexors and rectus femoris for more running speed/endurance later on :)
===
3500+ calorie burn for today, not including weights
plan to eat 1600-1700 calories
-
Saturday 9th November 2019
Light to moderately achey all over, mild drained feeling
dry fasted
----
60 min walk/hike
mid way through walk
backward walking up a 30 degree sloped 50m road - 60 sec set time - 2 sets
backward walking up a 20-30 degree sloped hill x 1.5mins
backward walking up a 25 degree sloped path x 2+ mins
stretches
---
20 dry hour fast
2600 calorie burn
ate 1250 calories
reach a 87.1kg bodyweight by showertime
-
Sunday 10th November 2019
Week 12
Height - 5'8.5"
weighed - 87.7kg (-1.7 ) 193.3lbs
waist - 36 1/8 inches (-5/8)
hip = 40.75 (-1.5)
upper thigh = 26 (-1/8)
Tanita scale bodyfat% = 23.8 (+0.4%)
Total loss so far - weight 15.8kg 35lbs Waist 6.75 inches BF% Tanita 9.7%
I'm shrinking in overall dimensions so quickly that the formerly tight compression pants I bought recently feel a lot looser... need to buy a size smaller eventually :)
I wonder if the people that see me playing BBall topless on the regular notice... if not now, when I'm under 10%BF they should ;D
--
whole posterior chain still sore, but other than that don't feel too bad
The last few days. I've started pinning my elbows and side of my hands against the wall, while standing flush against at various bent arm angles, and holding for 40 secs.
I'm so tight I could barely reach it, but it's getting better now.
This should fix my scapular winging, overhead shoulder mobility, and obviously making squatting feel better in terms of holding the bar....
Will try and do this everyday as part of my general health/stretch/mobility habits
Slouching over a computer desk needs to be reversed...
---
Been looking at the Tactical Barbell protocol for lifting weights while being able to recover and do conditioning work and other stuff.
It might work well for my schedule later on once the strength levels get up and allow for frequent BBalling and jumping, while still getting stronger
-
i almost had to mute it, but this dude has some sick setups & footage.
http://www.youtube.com/watch?v=4RDg9lDsEsI
-
i almost had to mute it, but this dude has some sick setups & footage.
Yeah he was one of the first to really popularise ant keeping - compare his view counts from now to older videos...
He has become more click baity, bombastic and now has an online shop selling ant stuff :ninja:
-
Sunday 10th November 2019
Still achey from last weights session, mostly my hips/glutes/erectors.
soft tissue work at home
fasted
bodyweight without shoes - 87.8kg
BBall practice session - 60 mins
dribble, shooting practice, and few layups etc
15 mins worth of jumps and dunks on 8 feet netball rim
Not fresh so no hops, but practised my other plants
stretch
--
66 min walk/hike, with rests
mid walk - 1x 100m backwards walk up 20-30 degree sloped paths - 105 secs
1x 75m @ 25 degree slope 75 secs
a few more stretches
---
20 hour fast
3500+ calorie burn
ate 1800 calories
-
Monday 11th November 2019
A little tired from yesterday, and my feet/ankles are beat up
fasted
bodyweight without shoes - 88.5+kg
BBall practice session - 60 mins
dribble, shooting practice
Light session, just shooting and easy dribbles
stretch
--
54 min walk/hike, with rests
mid walk - 1x 100m backwards walk up 20-30 degree sloped paths - 2 mins
1x 30-45 degree slope @ 1 min
1x 30 degree slope @ 1 min
a few more stretches
---
20 hour fast
3400+ calorie burn
ate 1500 calories
-
Tuesday 8th November 2019
soft tissue work and release session at home
Banded ankle work at home
bodyweight without shoes - 89+kg
fasted
BBall practice session - 76 mins
dribble, shooting practice, intense moves and layups
Jumps after 45 mins -
jumps were kinda crappy
Playing at a different outdoor court. hot as hell
---
back at home
facing down garage slope, in oly shoes
rotating sets between the squats
front squat all paused - 40kg x3 , 60kg x3, 80kg x1
controlled down, paused, explode up - 85kg x1 @RPE 9
High bar squat all paused - 40kg x2 hold at bottom for 10 deep breaths each rep, 60kg x5, 80kg x1
controlled down, paused, explode up - 85kg x5 @ RPE 9
regular reps - 100kg x 5.5 @ RPE 10
Had planned to triple the 85kg front squat, but my mid back said no... started to ache
5th rep on 100kg squats felt OK, thought I had a 6th, but all strength died at the sticking point and I failed it... :-X
May have been able to do it if fresh, so 1RM is around 115kg, 253lbs
Hmm 1RM front squat is probably 95kg
Starting to feel like the linear gains are running out now, at least while on a calorie deficit, time to change things up
Goal is to get 1RM to 315lbs by the time I hit 80kg bodyweight, which should give me enough strength to get fingers over the rim off steps, and touch the 9'10" off vertical.
Kettbell swing onto toes 24kg x12
clean grip deadlift + RDL combo - deadlift, lowered to knee, RDL back up, then lowered under control RDL style back to floor 87.5kg x 8 combos - 4 reps normal, 4 reps hooked grip
front squat support 110kg x30 secs, 100kg x 40 secs
Rotating between each exercise - 1-2 mins rest
single leg kneeling deadlift 10kg x 10
single leg calf raise - +10kg x15, x12
Wall tib raise - body at 45 degree angle - BW x22, x20
high angle single arm row, elbow out
24kg kettlebell - more controlled x15
Standing single leg raise
lightest band I have - (straight legs x13 + bent leg x 13) x 2 sets - a bit more band tension/stretch today
Peterson stepups - 2.5 inch BW 2x20, 4 inch BW x10
released upper traps and triceps on loaded bar
banded elbow wall walk x 60 secs
stretch
----
Hot day, had not that much energy.
So I cut stuff out and volume a bit, so a bit of deload
I should have done my pushups and inverted rows at the court like normal, but when I tried to do them after my squats, I just had no desire, energy to do em...
===
3500+ calorie burn for today, not including weights
plan to eat 1700-1900 calories
-
Wednesday 13th November 2019
Mild drained feeling from yesterday, mild to medium soreness
fasted
bodyweight without shoes - 88.8kg
BBall practice session - 53 mins
dribble, shooting practice, a few medium speed layups
Light to medium session, shooting and a few intense dribbles and layup sequences
Good energy
stretch
--
70 min walk with rests
mid walk - 1x 100m backwards walk up 20-30 degree sloped paths - 2 mins x2 sets
1x 30 degree slope @ 1 min
a few more stretches
---
20 hour fast
3450 calorie burn
ate 2000 calories
-
Thursday 14th November 2019
starting to feel a bit better, mid back ache is finally starting to heal up, just gotta stay away from heavy front squats...
Soft tissue work and release session at home - paid more attention to my outer quad around the knee with my various massage balls.
Super painful - causing the kneecap to pull to that side
fasted
bodyweight without shoes - 87.9kg
BBall practice session - 50 mins
dribble, shooting practice, and slow mo layups
light session - left foot started to hurt halfway through - couldn't do much after that :/
Pulled muscle in foot arch....
stretch
---
Resistance at the outdoor courts
banded elbow wall walk x 40 secs
alternating sets - 1.5 mins rest
pushups - feet elevated 24 inches - 6 inch hand width - light JumpStretch band from hands around back - BW x10 @ RPE 9
BW x10 @ RPE 9
inverted row on stair railing - undergrip - BW x8, x8, different easier rail x10 - all @ RPE 9
Dips - on corner of fence - BW x 5 @ RPE 8
Hang from swing, thick bar, to stretch and work grip x 1 min
back at home -
elbow on knee external rotations - 2.5kg x12, 5kg 2x12
I figured it's time to split off my upper body stuff.
Tried dips today and it felt ok, no shoulder pain. Next time will do them first as they are harder than pushups.
The angle of the fence corner is quite a bit wider than the dip handles I have at home on the squat rack - places hands at 45 degree angle to each other, so that may be better for the shoulders
May also elevate my feet for my pushups on the swing seat next time. The surface under the swing is also rubbery and cushioned feeling, so that will help when I bail on the pushups :)
--
58 min walk with rests
mid walk - 1x 100m backwards walk up 20-30 degree sloped paths - 2 mins
1x30m 30-45degree slope @ 50 secs x 3 sets - 2 mins rest
later in walk - 1x 30 degree slope @ 1 min
a few more stretches
---
20 hour fast
3400 calorie burn
ate 1600 calories
-
Friday 15th November 2019
A bit achey all over - suprisingly sore in my neck muscles, traps, hamstrings, abs and glutes!
fasted
----
55 min walk
stretches
I always end up feeling better an hour after the walk
---
20 hour fast
2700 calorie burn
plan to eat 1200-1300 calories
-
stretched the hell out of my pec minor and major today - tons of 2-3min stretches of all types.
Big difference - that sharp stabbing pain in my left shoulder that has been around for years is 90% gone :o :ninja:
now to do the same for tight lats - should help my jump reach :highfive:
http://www.youtube.com/watch?v=3aRpAO6bfvA
-
Saturday 16th November 2019
soft tissue work and release session at home
Banded ankle work at home
bodyweight without shoes - 87.2 kg
fasted
BBall practice session - 45 mins
dribble, shooting practice, intense moves and layups
10 or so Jumps after 35 mins -
jumps were crappy - gah I can't wait to start eating more and walk less, but I need to be patient and get to 80kg first....
Lower back quite achey on jump landings :/
---
back at home
facing down garage slope, in oly shoes
10kg bumper plate ATG goblet squat mobility drill
rotating sets between the squats
front squat all paused - 40kg x3 , 60kg x3, 80kg x1, rest 30 secs, 80kg x1 regular
High bar squat all paused - 40kg x2 hold at bottom for 10 deep breaths each rep, 60kg x5, 80kg x2 ( second rep regular)
normal reps - 100kg x 1
5 mins rests - 80kg 2x8, 80kg x 12 @ RPE 9
Lower back feeling it a bit, and on the first rep with 80kg on front squats my mid back felt bad, did a better single after 30 secs rest, it's all down to my form, second rep much better braced.
The 2x8 with 80kg on squats felt kinda hard on the 8th rep each time, so not sure how I got to 12 on the third AMRAP set :o
One rep in the tank, especially so, when fresh.
Quite a jump from the 80kg x10 @RPE 10 last week!
So e1RM is about 120kg now, 264lbs
Kettbell swing onto toes 24kg x12
clean grip deadlift + RDL combo - deadlift, lowered to knee, RDL back up, then lowered under control RDL style back to floor 90kg x 8 combos - 4 reps normal, 4 reps hooked grip
Good morning onto toes 40kg x10
front squat support 110kg x30 secs, 100kg x 35 secs
Rotating between each exercise - 1-2 mins rest
single leg kneeling deadlift 10kg x 12
single leg calf raise - +10kg x16
Wall tib raise - body at 45 degree angle - BW x18
Standing single leg raise - lightest band I have - (straight legs x15 + bent leg x 15)
Peterson stepups - 5 inch +10kg 2x20
face pull into overhead press - lightest band I have - 2x12
leg lowering ab move - lower back pressed into floor - controlled - BW x8
One arm loaded carries 24kg kettlebell x 50secs walk around front yards, each side
ATG splitsquat BWx10
released upper traps and triceps on loaded bar
stretch
-----
I may not be jumping well, but the big calorie deficit hasn't effected my strength and muscle mass gains :ninja:
Getting quite a bit bigger, may have a hard time getting under 70kg bodyweight now...
===
3400 calorie burn for today, not including weights
ate 2100 calories
-
Sunday 17th November 2019
Week 13
Height - 5'8.5"
weighed - 86.9kg (-0.8 ) 191.5lbs
waist - 35.75 inches (-3/8)
hip = 40.75
upper thigh = 25.75 (-0.25)
Tanita scale bodyfat% = 23.2 (-0.6%)
Total loss so far - weight 16.4kg 36lbs Waist 7 1/8 inches BF% Tanita 9.1%
less scale weight lost this week, but last week I lost more than expected from extra water loss, so it balances out.
No change in hip size this week, so maybe I gained some booty muscle mass :)
Tanita BF% is annoying me as I have seen much lower numbers during the week in the 21-22% range, so that is probably where I'm actually at
--
achey all over, and slight drained feeling.
My upper hammies and upper calves are sore from the good mornings onto toes, in a way that the single leg calf raises and RDLs don't seem to touch....
-
Sunday 17th November 2019
fasted
----
63 min walk/hike
mid way through walk
backward walking up a 20-30 degree sloped path x 2+ mins
stretches
--
later on, practised my jump plants at home - low intensity
R-L plant messes me up!
I should be a R-L planter as I mostly dunk with the right hand, but I do a funky hop step off a L-R sequence to make my R-L plant jump.....
L-R is nice for doing double pump reverse layups, up and under the rim, coming from the right side though
no warmup, and no knee pain - sweet :)
---
21 hour fast
2700 calorie burn
plan to eat 1300-1500 calories
-
Monday 18th November 2019
Still sore from last weights session.
Decided to skip upper body stuff today, not in mood for it
fasted
bodyweight without shoes - 87.5kg, 86.9kg back at home - should crack into 85kg by end of the week - the halfway point.
BBall practice session - 75 mins
dribble, shooting practice, and intense dribble and moves.
Max effort moves the last 30 mins and jumps. And jump plant practise
Brought my foldable stool to practice moves against :)
Even though I'm sore and not that fresh I did jump an inch higher today, based on my height vs the net.
Looked about 9'7+" touch, off a hard penultimate into L-R plant.
Felt really bouncey and strong in my feet and calves, just pogoing around in 2-3 jumps in sequence like nothing, tipping in balls and doing double pump 2 legged jump power layups etc
Lower back was aching again on the landings after a bit :/
High low setup seems to be working well
Promising for 2 days after weights on a high calorie deficit.
So another 15kg lower in bodyweight, more torque in my engine, and eating more to restore my testosterone (no libido right now...) I should be over the rim for sure.
stretch
--
58 min walk with rests
mid walk - 1x 100m backwards walk up 20-30 degree sloped paths @ 2 mins
later in walk - 1x 30 degree slope @ 1 min
practiced jump plants timing while walking on the grass field mid walk :D
a few more stretches
---
18 hour fast
3750+ calorie burn
plan to eat 1800 calories
-
Tuesday 19th November 2019
Sore hips and erectors, but the rest not too bad.
fasted
---
Tons of stretching for whole body, especially my pec/lats
And mobility work for shoulder girdle, thoracic spine and ankle
----
60 min walk
midway through walk - backward walking up a 20-30 degree sloped path x 2+ mins
stretches
---
20 hour fast
2700 calorie burn
ate 1500+ calories
-
Wednesday 20th November 2019
soft tissue work and release session at home
Banded ankle work at home
bodyweight without shoes - 87 kg
fasted
BBall practice session - 64 mins
dribble, shooting practice, intense moves and layups
various jumps throughout
School kids had the courts for PE, so I mostly did dribbling drills and moves against my portable foldup chair.
Then jumps, and not much energy left after for some shooting when they left.
Jumps about the same as my current bests
Resistance at the outdoor courts
banded elbow wall walk x 40 secs
+ = 30secs rest
Dips - forward leaning - on corner of fence - BW x 8 @RPE 8 + 4
alternating sets - 1.5 mins rest
pushups - feet elevated 24 inches - 6 inch hand width - BW x8 @RPE 6 +4
inverted row on stair railing - undergrip - BW x8 @REP 8, 3x5
---
back at home
facing down garage slope, in oly shoes
10kg bumper plate ATG goblet squat mobility drill
rotating sets between the squats
front squat first rep paused - 40kg x3 , 60kg x3, 70kg x3
High bar squat all paused - 40kg x2 hold at bottom for 10 deep breaths each rep, 60kg x5, 80kg x2 ( second rep regular)
normal reps - 100kg x 1, 105kg x1
75% of e1RM - 3 mins rests - explosive - 90kg 3x4
5 mins rest - AMRAP 90kg x 10 @ RPE 9.5
http://www.youtube.com/watch?v=_ra0cg_aBj0
Squats felt so much better today - thanks to all the mobility work and stretching on my pecs, lats, thoracic spine and ankles.
Form looked better as well.
Could probably 90kg x 11 on that AMRAP set when fresh as the 10th rep went up quite fast, but I want to avoid grinders
Big jump from the 90kg x7 I did last time!
So e1RM is about 125kg now, 275lbs
Kettbell swing onto toes 24kg x12
clean grip deadlift + RDL combo - deadlift, lowered to knee, RDL back up, then lowered under control RDL style back to floor 92.5kg x 6 combos - 3 reps normal, 3 reps hooked grip
Good morning onto toes 42.5kg x10
front squat support 100kg x 40 secs
Rotating between each exercise - 1-2 mins rest
+ = 30secs rest
single leg kneeling deadlift 16kg x 12
single leg calf raise - +12kg x8@RPE 7 +4+4
Wall tib raise - body at 45 degree angle - to failure BW x17, x15
Standing single leg raise - lightest band I have - (straight legs x12 + bent leg x 8 ) + 3/3 +3/3
Peterson stepups - 5 inch +18kg 2x20
high angle single arm row, elbow out 24kg kettlebell - x8@RPE 7 +4+4+4
face pull into overhead press - lightest band I have - 2x12
leg lowering ab move - lower back pressed into floor - controlled - BW x8
One arm loaded carries 24kg kettlebell x 65 secs walk around front yards, each side
ATG splitsquat BWx10
released upper traps and triceps on loaded bar
stretch
-----
This workout took almost 3 hours, not including the upper body stuff a tthe courts!
Need a few tweaks me thinks.... but nice for calorie burning :trollface:
As you can see I'm using a new training model - anything above 65% will recruit all the largest and fastest muscle units from rep 1 if you move it fast, and once bar speed slows, they would have fatigued and dropped out.
And then till failure, only the slower, smaller and more fatigue resistant MU are being used.
So stopping the sets when speed slows focuses on the biggest and fastest MU, and it allows you to stay fresh, keep good form, and do way more volume.
I'm still doing the AMRAP set on squats for noe since my 1RM is changing so quickly that I need to know where it is :)
Even my Myorep sets use a form of this model.
===
3400 calorie burn for today, not including weights
ate 2200 calories
-
Thursday 21st November 2019
Don't know WTH happened to my right ankle while I was sleeping, but the whole joint is inflamed and stiff like I had sprained it!
Maybe I overstretched something in there yesterday - the wall tib raise, ATG split squat and my squat ankle mobility drill do stress the ROM hard
The walk helped, but hopefully it feels good enough to BBall tomorrow - got my Blacknet device, and so keen to try it out...
The usual amount aches post workout day, but much less in my hammie adductor area.
Not particularly drained either.
dry fasted
----
65 min walk/hike
mid way through walk
backward walking up a 20-30 degree sloped path x 2+ mins
stretches
---
16 hours dry fasted, before drinking and then 4 more hrrus of fasting
2600+ calorie burn
plan to eat 1200-1400 calories
-
Thursday 21st November 2019
Don't know WTH happened to my right ankle while I was sleeping, but the whole joint is inflamed and stiff like I had sprained it!
Maybe I overstretched something in there yesterday - the wall tib raise, ATG split squat and my squat ankle mobility drill do stress the ROM hard
The walk helped, but hopefully it feels good enough to BBall tomorrow - got my Blacknet device, and so keen to try it out...
The usual amount aches post workout day, but much less in my hammie adductor area.
Not particularly drained either.
dry fasted
----
65 min walk/hike
mid way through walk
backward walking up a 20-30 degree sloped path x 2+ mins
stretches
---
16 hours dry fasted, before drinking and then 4 more hrrus of fasting
2600+ calorie burn
plan to eat 1200-1400 calories
I do get that sometimes when I wake up to. I have had a history of a lot of bad ankle sprains, the worst one when my brother jumped on the outside of my ankle and ankle rolled inwards and a lot of time when I am on the balls of my feet like doing calf raises my ankle with bad history sometimes rolls outwards and almost twist it but it's probably flexible enough to go a certain amount without hurting and I quickly bring it back. But when I do wake up the muscle below my right ankle (the one with bad history) gets sore sometimes when i put slight pressure but on it, but goes away after i walk around and get back to normal routine.
hopefully it's nothing too bad
-
first time I've had it, so I suspect I overstretched something in there.
Might be when I was stretching my my tib too hard when sitting on my feet stretch - that right ankle doesn't have the same ROM as the healthy left one.
Funny how I didn't feel anything all the way up to bed time...
Anyway it feels a bit better today, but still inflamed.
At least the ROM is better
-
Friday 22nd November 2019
Hips quite a bit sore, and right ankle off course, but not enough that I can't practise
fasted
bodyweight without shoes - 86.2kg
soft tissue work at home - mostly upper body
BBall practice session - 60 mins
dribble, shooting practice, and intense dribble and moves.
A few one legged jumps off left leg
Bum right ankle meant I couldn't go too hard, but I was able to still go fairly hard, just couldn't run much.
And did jumps off left leg only :)
Tried out my BlackNet device... takes a bit of effort to get it up on the rim, but it worked well, and adds a good jump target
stretch
--
35 min walk with rests
mid walk - 1x 100m backwards walk up 20-30 degree sloped paths @ 2 mins
cut walk short as thunderstorm hit
---
20 hour fast
lost my Fitbit One, so no calorie burn total..... :'(
Just have to base it on past weeks - should be around 3400-3700
ate 2000 calories
-
Saturday 23rd November 2019
Right ankle feels a bit worse from BBall yesterday - quite stiff and inflamed :/
Did a ton of thoracic mobility work and strengthening, for front of neck as well, while also stretching the lats and pecs.
Plus my daily shoulder dislocate stretch for the pwcs.
fasted
----
60 min walk/hike
mid way through walk
backward walking up a 20-30 degree sloped path x 2+ mins
stretches
---
21 hour fast
2700 calorie burn
plan to eat 1300 calories
-
Hmm I think my right ankle pain is not actually a sprain but a gout...
The ankle is still a bit puffy, but it feels a lot better now at night, a sparin wouldn't change that dramaticly.
But the bottom of the foot is now slightly puffy with a pin and needles feeling....
-
Sunday 24th November 2019
Week 14
Height - 5'8.5"
weighed - 85.9kg (-1 ) 189.3lbs
waist - 35 1/8 inches (-5/8)
hip = 40 3/8 (-3/8)
upper thigh = 25 5/8 (-1/8)
Tanita scale bodyfat% = 22.2 (-1%)
Total loss so far - weight 17.4kg 38lbs Waist 7.75 inches BF% Tanita 10.1%
Ate a bit more this week, so lost less, but still managed to just sneak in into 85kg and under 190lbs :)
Will get some progress pics done next week
My mother saw me this morning and said I look really skinny... and she sees me all the time, so she only just noticed ..... :huh:
LOL but I'm still at least 15kg heavier than my weight in my early 20s with some weight training - could close grip bench 100kg for a set of over 6+ reps, 4 sec up, 6 sec down HIT style reps and pullup with a 80lb dumbbell for 6+ slow reps as well - so I had some muscle on me back then
--
Feel decent, and my right foot/ankle feels much better, but still achey and that weird puffy pin and needles feeling on the front part of my foot...
At least the ankle ROM is almost back to normal
Right side of my lower/mid back still achey - between the erector and oblique. Pulled it while doing front squats, still hasn't healed :/
-
My mother saw me this morning and said I look really skinny... and she sees me all the time, so she only just noticed ..... :huh:
hah nice. that's always a good eyeball test ;f
much more shred to go.
-
Sunday 24th November 2019
soft tissue work and release session at home
Banded ankle work at home
bodyweight without shoes - 86.3 kg
fasted
BBall practice session - 65 mins
dribble, shooting practice, intense moves and layups
lots of max effort approach jumps after 40 mins
Went to a different outdoor court and made use of my Blacknet
Measured the rim, and could only touch 9'4" or so today.
Oh well got lots of jump practice in, dialing how to get max height of the day fairly consistently without much drop off
Resistance at the outdoor courts
banded elbow wall walk x 40 secs
+ = 30secs rest
Dips - forward leaning - on corner of fence - BW x 7 @RPE 8 +3+3
alternating sets - 1.5 mins rest
pushups - feet elevated 20 inches - 6 inch hand width - BW x10 @RPE 7 +4+4
inverted row on playground railing - undergrip - BW x15 @REP 8 +4+4+4
different and more slippery railing made dips harder
rail for inverted rows was higher than the other court so easier.
---
back at home
facing down garage slope, in oly shoes
supported ATG split squat BW x10
rotating sets between the squats
front squat first rep paused - 40kg x3 , 60kg x3, 65kg x3
High bar squat all paused - 40kg x2 hold at bottom for 10 deep breaths each rep, 60kg x5, 80kg x2 ( second rep regular)
normal reps - 100kg x 1, 110kg x1
80% of e1RM - 3 mins rests - explosive - 100kg 2x3
5 mins rest - AMRAP 100kg x 5 @ RPE 9
Was looking to hit 7-8 reps on AMRAP set, but all squats felt much harder today.. I think I fatigued myself by jumping too much today.
Form was good though, getting better each session from all the stretching and thoracic work
Kettbell swing onto toes 24kg x10
clean grip deadlift + RDL combo - deadlift, lowered to knee, RDL back up, then lowered under control RDL style back to floor 90kg x 6 combos - 3 reps normal, 3 reps hooked grip
Good morning onto toes 50kg x10
front squat support 100kg x 30 secs
Rotating between each exercise - 1+ mins rest
+ = 30secs rest
single leg kneeling deadlift 24kg x 12
single leg calf raise - +12kg x10@RPE 8 +4+4+4
Wall tib raise - body at 45 degree angle - BW x15 @RPE 8 +4+4+4
Standing single leg raise - lightest band I have - (straight legs x15 + bent leg x 10 )
Peterson step ups - barbell - 5 inch +20kg 2x25
high angle single arm row, elbow out 24kg kettlebell - x12@RPE 8 +4+4+4
face pull into external rotated overhead press - lightest band I have - 2x12
leg lowering ab move - lower back pressed into floor - controlled - BW x8
One arm loaded carries 24kg kettlebell x 65 secs walk around front yards, each side
released upper traps on loaded bar
stretch
-----
Used 2 stacked 20kg bumperplates for my stepups and calf raises - nice and grippy
Killer burn on the 25 rep stepups!
Cut session time down to 2.25 hours, so that's a bit better, but need a bit more reduction :)
===
3800 calorie burn for today, not including weights
ate 2200 calories
-
From reading a bit, the pins and needles feeling in my right frontal foot is due to nerve compression - tarsal tunnel syndrome
The recent ankle swelling around the joint may have compressed the nerve there
Hopefully it goes away when the swelling subsides....
(https://www.foothealthfacts.org/FootHealthFacts/media/Conditions/tarsaltun.jpg)
Tarsal tunnel syndrome is a compression, or squeezing, on the posterior tibial nerve that produces symptoms anywhere along the path of the nerve running from the inside of the ankle into the foot.
Tarsal tunnel syndrome is similar to carpal tunnel syndrome, which occurs in the wrist. Both disorders arise from the compression of a nerve in a confined space.
-
Monday 25th November 2019
Less sore than usual, not much of a drained feeling - mostly in my lower back and shoulders. Mid right back still cranky...
Right frontal foot still has the pin and needles feeling
fasted
----
more shoulder and thoracic mobility work
lat/pec stretches etc
----
65 min walk/hike
mid way through walk
backward walking up a 20-30 degree sloped path x 2+ mins
stretches
---
18 hour fast
2700+ calorie burn
ate 1900 calories
-
Time to update this log... had no power for 6 days, due to freak thunderstorm wind blowing over trees!
(https://i.imgur.com/wwSV7wD.jpg)
-
So I'm going to dial down the walking/calorie burn and start eating more to reduce deficit to the 1100 calorie mark or so
To reduce the weight drop to about 1kg per week as I'm not actually losing anymore fat when I have larger deficits
Better for recovery, training gains and keep me fresher - gain more muscle!
Tuesday 26th November 2019
fasted
BBall practice session - 78 mins
dribble, shooting practice, and intense dribble and moves.
A few jumps at the end
stretch
---
18 hour fast
3300 calorie burn
ate 2200
-
Wednesday 27th November 2019
fasted
----
more shoulder and thoracic mobility work
lat/pec stretches etc
----
69 min walk/hike
mid way through walk
backward walking up a 20-30 degree sloped path x 2+ mins
stretches
---
16 hour fast
2900+ calorie burn
ate 1800 calories
-
Thursday 28th November 2019
soft tissue work and release session at home
Banded ankle work at home
bodyweight without shoes - 87 kg
fasted
BBall practice session - 49 mins
dribble, shooting practice, intense moves and layups
max effort jumps after 35 mins
Hmm my approach jump improved by 1.5 inches since I was last on this rim
While my vertical regressed 2 inches :o
Biggest gap between the two ever, but due to better technique, really focusing on penultimate step - about 5 inch difference today.
But will likely go back to normal soon...
Resistance at the outdoor courts
banded elbow wall walk x 40 secs
+ = 30secs rest
Dips - forward leaning - on corner of fence - BW x 10 @RPE 8 , x6
alternating sets - 1.5 mins rest
pushups - feet elevated 20 inches - 6 inch hand width - explosive - BW x7 @RPE 8, x6
inverted row on stair railing - undergrip - BW x12 @REP 9 , x5
bent leg variant x10 @RPE 9, x6
Finally got over 10 reps on inverted rows!
---
back at home
facing down garage slope, in oly shoes
supported ATG split squat BW x10
rotating sets between the squats
front squat first rep paused - 40kg x3
High bar squat all paused - 40kg x3+1 hold at bottom for 10 deep breaths, 60kg x5, 80kg x2 ( second rep regular)
normal reps - 100kg x 1
70% of e1RM - 3 mins rests - explosive - 85kg 3x5
5 mins rest - AMRAP 85kg x 13 @ RPE 9.5
Dropped all the heavier front squat sets as it keeps botheirng my mid right back...
Tweaked my backsquat to reverse when my calves hit my hamstrings instead of bottoming out and relaxing a bit... woah felt so much better.
85kg x13 - that came out of nowhere! Puts my 1eRM around 128kg, 282lbs
Kettbell swing onto toes 24kg x12
clean grip deadlift + RDL combo - deadlift, lowered to knee, RDL back up, then lowered under control RDL style back to floor 90kg x 6 combos - 3 reps normal, 3 reps hooked grip
Good morning onto toes 50kg x12
front squat support 100kg x 40 secs
Rotating between each exercise - 1+ mins rest
+ = 30secs rest
single leg kneeling deadlift 24kg x 12
single leg calf raise - +12kg x15@RPE 8 +5+5+5
Wall tib raise - body at 45 degree angle - BW x15 @RPE 8 +5+5+5
Standing single leg raise - lightest band I have - (straight legs x12 + bent leg x 12 )
Peterson step ups - leaning forward a bit to activate glutes - barbell - 5 inch +30kg 2x20
high angle single arm row, elbow out 24kg kettlebell - x12@RPE 8 +4+4+4
face pull into external rotated overhead press - lightest band I have - 2x12
leg lowering ab move - lower back pressed into floor - controlled - BW x9
One arm loaded carries 24kg kettlebell x 60 secs walk around front yards, each side
released upper traps on loaded bar
stretch
-----
Cut session time down to 2hours 8mins, will cut it down some more :)
===
3700+ calorie burn for today, not including weights
ate 2200 calories
-
Friday 28th November 2019
fasted
----
shoulder and thoracic mobility work
lat/pec stretches
----
71 min walk/hike
mid way through walk
backward walking up a 20-30 degree sloped path x 2+ mins
stretches
---
18 hour fast
3100 calorie burn
ate 2200 calories
-
Saturday 26th November 2019
fasted
soft tissue work at home
BBall practice session - 66 mins
dribble, shooting practice, and intense dribble and moves.
A few jumps at the end
stretch
---
18 hour fast
3200 calorie burn
ate 2200
-
Sunday 1st December 2019
Week 15
Height - 5'8.5"
weighed - 86.4kg(+0.5 ) 190.4lbs
waist - 34.75 inches (-3/8)
hip = 40.5 (+1/8)
upper thigh = 25.5 (-1/8)
Tanita scale bodyfat% = 22.2
Total loss so far - weight 16.9kg 37.3lbs Waist 8 1/8 inches BF% Tanita 10.1%
So bodyweight is up from more food and water weight, but fat loss is more or less the same as usual.
Gained some waist size from the greater glycogen in the muscles, otherwise waist would be mid 34s
according to studies, the most fat you can drop per week is about BF% divided by 20 as a % of your bodyweight.
And from what I can see this has been true for me, a bit over 1kg a week, regardless of how many fasting days I had!
As you can see from the chart below, despite having weeks where I had calorie deficits over 2000, I never lost more than 1+kg a week on the average over the course of my Fitday weight goal chart...
The big dip is the 40+ hour dry fast week, still rebounded back after eating.
My Fitday goal was 85kg by 1st December, with a 1350 calorie deficit/day, and I pretty much hit it, regardless of the weeks where I have 2+k deficits.
Pretty linear weight loss, so there is a body cap on fat loss.
(https://i.imgur.com/hVyB3WP.png)
--
Right ankle still still tender, and a bit of the pain and needles feeling at the front, but much less now.
Both my achilles tendon attachment points are still achey when I wake up so I'm not doing any calf stretches right now, and all my calf raises are on flat surface
left knee a bit inflamed
hips and posterior chain a bit sore
-
Sunday 1st December 2019
hips and glutes achey
left knee feeling better
fasted
----
Band dislocates with ext rotation 2x20
Broom dislocate stretch X1 min
Lying shoulder thoracic mobility with band X10 with 10 sec stretch, 40secs on last rep
Bent over band pull aparts with ext rotation 2x12
Lat stretch drill
Reach, roll and lift with dowel X10 with 5 sec hold
----
65 min walk/hike
mid way through walk
backward walking up a 20-30 degree sloped path x 2+ mins
stretches
released outer quad
---
21 hour fast
2900 calorie burn
ate 2600 calories
-
Next goal for the next 2 months is to drop around 1kg of fat per week until I hit 79kg
Around a 1100 calorie daily deficit
After that I'll slow things down further to maybe 0.75kg a week, for a month
Should be around 76kg after the 3 months, end of Summer here.
Then see where I am BF% wise, and probably slow things down even further as I approach 10% and lower bodyfat
That will give me at least a couple of months to play around with a low BF% and start making gains as I eat at maintenance before winter hits :)
-
Monday 2nd December 2019
band dislocates x20
band thoracic mobility drill on floor
soft tissue work and release session at home
Banded ankle work at home
bodyweight without shoes - 86.4 kg
fasted
BBall practice session - 51 mins
dribble, shooting practice, medium intensity moves and layups
A few jumps at the end, mostly standing and 3 jumps onto 20 inch wall
no intensity today so took it relatively easy.
vertical jump is still down 2-3 inches
Resistance at the outdoor courts
band pull aparts and dislocates to warmup
+ = 30secs rest
Dips - forward leaning - on corner of fence - BW 2x5 @RPE 7
alternating sets - 1.5 mins rest
pushups - feet elevated 20 inches - 6 inch hand width - explosive - BW x8 @RPE 7, x6
inverted row on stair railing - undergrip - explosive - BW 3x6 @RPE 7
---
back at home
facing down garage slope, in oly shoes
supported ATG split squat BW x10
rotating sets between the squats
front squat first rep paused - 40kg x5
High bar squat all paused - 40kg x5+1 hold at bottom for 10 deep breaths, 60kg x5, 80kg x2 ( second rep regular)
normal reps - 80kg x1, 100kg x 1, 107.5kg x1
75% of e1RM - 3 mins rests - explosive - 95kg 3x4
5 mins rest - AMRAP 95kg x 10 @ RPE 9
So wearing my knee sleeves bothers my left knee, but when I roll them down, it feels fine, so I only use them to keep my knees warm between sets.
Must be pressing against the patella and grinding the cartilage.....Compression pants are fine.
95kg x10, with a rep in the tank puts my 1eRM around 130kg, 286lbs
Closing on my 140kg goal way ahead of schedule, and over 1.5x BW now.
Kettbell swing onto toes 24kg x12
clean grip deadlift + RDL combo - deadlift, lowered to knee, RDL back up, then lowered under control RDL style back to floor 95kg x 6 combos - 3 reps normal, 3 reps hooked grip
Good morning onto toes 55kg x10
front squat support 80kg x10 secs, 100kg x10 secs, 100kg x 50 secs
Rotating between each exercise - 1+ mins rest
+ = 30secs rest
Peterson step ups - leaning forward a bit to activate glutes - barbell - 5 inch +40kg 2x15
high angle single arm row, elbow out 24kg kettlebell - x12@RPE 8 +4+4+4
barbell split leg leg calf raise - rear leg elevated and non working - 40kg x18 @RPE 8
Wall tib raise - body at 45 degree angle - BW x16 @RPE 9 +5+5+5
Standing single leg raise - lightest band I have - straight legs x12
face pull into external rotated overhead press - lightest band I have - 2x12
single leg kneeling deadlift BW x 12
leg lowering ab move - lower back pressed into floor - controlled - BW x12 @RPE 9
released upper traps on loaded bar
stretch
===
3500+ calorie burn for today, not including weights
plan to eat 2600 calories
-
amazing progress on the weight/fat loss. reminds me of maxent when he was cutting, although without the constant self-flagellation.
do you feel like the mobility/joint health work is making any difference? you've also been really consistent with that. couple weeks ago you mentioned that a shoulder pain had gone away. how about the knee stuff?
-
amazing progress on the weight/fat loss. reminds me of maxent when he was cutting, although without the constant self-flagellation.
do you feel like the mobility/joint health work is making any difference? you've also been really consistent with that. couple weeks ago you mentioned that a shoulder pain had gone away. how about the knee stuff?
thanks man
Key has been an eating plan that makes cheating not likely and allow you to eat enough to be full when you do.
And even when I cheat I'm still in a calorie deficit :)
Yeah it has made a difference.
Left shoulder is much better but still has some impingement pain...keep in mind I'm trying to reverse years of slouching over a computer - neck forward posture and super tight pecs and lats.
When I started doing pushups and inverted rows, making these muscles even stronger and tighter, while neglecting mobility and the cuffs - yeah my shoulder got really bad.
Now I can do a forward shoulder rotation on it, but back rotation still has some pain, but getting better.
I still don't have enough mobility to do an overhead squat or touch my hands together behind my back when doing an over and under test - I used to be able to do both well!
I'll get there.
Very noticeable when I'm shooting a BBall, hook shots and fancy flicks. 2 handed windmill type moves still cause pain in my left shoulder though.
yeah you need good shoulder mobility to squat as well...
Knee wise the fact I can squat deep productively is proof enough.
And I can walk downstairs normally now - those backward walking and peterson stepups made such a big difference in knee strength!
Bare in mind my left knee still has patella cartiledge damage, but as long as I maintain proper patella tracking and reduce compression on it (by not wearing knee sleeves and keeping quads and adductors loose and supple) and make all the surrounding muscles strong it's been fine.
Jumping doesn't hurt, only the occasional running left leg jump, with too much knee bend causes pain, which may eventually go away when I get my peterson stepups even stronger...
I've had some jumper's knee type inflammation on my lower left patella tendon, which always returns even after years away from jumping and squats - and it seems backwards walking up a slope has finally cured it!
Basically it all makes me feel better and more athletic
-
Tuesday 3rd December 2019
Dang I weighed 85.5kg this morning, when I expected to be much heavier from pigging out last night to make calories.
I even had to eat junk food to do it, as 2500 calories over two meals is a lot!
Man when I get back to maintenance, eating 3.5+k calories is going to be hard on training days :o
I might have to get fat on rest days, +700 surplus, and use training days to lean me up when the time comes, to recomp, and stay under 10% BF :trollface:
Hints of veins on my forearms and biceps are getting more visible
Achey all over, but don't feel much of a drained feeling, staying away from failure helps.
No major DOMs though.
Minor aches in knees - I think from aggressive peterson stepup load increase.
fasted
----
band dislocates and dislocate broom stick stretch
quad couch stretch
----
61 min walk/hike
mid way through walk
backward walking up a 20-30 degree sloped path x 2+ mins
feel so much better after walk, knees back to normal just about :)
---
15 hour fast
2800 calorie burn
ate 3100 calories, whoops...
-
Wednesday 4th December 2019
Foot muscle, and hips still sore. Shoulder girdle achey as well.
fasted
bodyweight without shoes - 86.2kg
Band dislocates with ext rotation 2x20
Broom dislocate stretch X1 min
Lying shoulder thoracic mobility with band X10 with 10 sec stretch, 40secs on last rep
soft tissue work at home for whole body
Kneeling dowel Lat stretch
BBall practice session - 53 mins
dribble, shooting practice, and intense dribble and moves.
10 or so Jumps at the end, and a few dunks on 8 feet netball rim.
So despite being still sore and unrecovered from last weights session, I was still springing around like gazelle on the balls of my feet when I ran around the courts.
Then when I did a casual approach jump against my Blacknet, and touched 3 inches above the top net knot, I usually only get 2 inches above, I knew my hops were up!
Then tried a one step jump and touched the higher type backboard of the 9'10" rim easy.
Off vertical also touched it for the first time since leaning down.
That would be a 9'4" touch, so about the same as the backboard pads on regulation indoor courts.
Running 1 leg jump 9'2" touch.
Landed deep on one jump, and it felt like a bodyweight squat for my legs - just effortless to absorb the force :ninja:
vertical = 24 inches
Running L-R jump = 27.5 inches
One leg jump off left leg = 22 inches.
LOL gap closed back up between them again ;D
So my e1RM squat of 285lbs vs my bodyweight says I should vertical jump 24.9inches, so I'm right there and should probably match it when fully fresh.
Eating above maintenance yesterday helps, as does the cut down in walking and eating more in general :)
So happy to see that at age 48, my speed/explosiveness is still there!
I also consider myself one of those people that converts any strength-hypertrophy gains directly into RFD
Just need another 3 inches to touch the 9'10" rim - 315lb squat e1RM and 85kg bodyweight with shoes should get me there
stretch
--
back at home
Bent over band pull aparts with ext rotation 2x12
Ext rotated band pull apart into snatch grip front raise 2x12
subscapularis stretch with broom handle x 1 min
---
17 hour fast
3000 calorie burn
plan to eat 2000 calories
-
Friday 5th December 2019
Feel surprisingly beat up from yesterday, with some CNS drain
Achey erectors
fasted
----
62 min walk/hike
mid way through walk
backward walking up a 20-30 degree sloped path x 2+ mins
band dislocates 2x20
dislocate broom stick stretch x 1min
quad couch stretch x 1.5 mins
various thoracic mobility work
---
20 hour fast
2800 calorie burn
plan to eat 1700 calories
-
Friday 6th December 2019
band dislocates x20
band thoracic mobility drill on floor (skipped today)
soft tissue work and release session at home
Banded ankle work at home
bodyweight without shoes - 85.5 kg
fasted
BBall practice session - 49 mins
dribble, shooting practice, high intensity moves and layups
A few jumps at the end
ehh vertical back down 2-3 inches, while running jump remains the same - I think it's due to the calorie deficit... I think reactivity is not as a influenced by hormonal changes
Also upper body achey so shooting was kinda bad
Resistance at the outdoor courts
band pull aparts and dislocates to warmup
+ = 30secs rest
Dips - forward leaning - on corner of fence - BW x8 @RPE 8 +2+2+2
alternating sets - 1.5 mins rest
pushups - feet elevated 20 inches - 6 inch hand width - explosive - BW x8 @RPE 7, x7
inverted row on stair railing - undergrip - explosive - BW 2x6, x8 @RPE 8
---
back at home
started feeling dizzy so broke fast with some nuts
supported ATG split squat BW x10
facing down garage slope, in oly shoes
rotating sets between the squats
front squat first rep paused - 40kg x5
High bar squat all paused - 40kg x5+1 hold at bottom for 10 deep breaths, 60kg x5, 80kg x2 ( second rep regular)
normal reps - 100kg x 1, 115kg x1
80% of e1RM - 3 mins rests - explosive - 105kg 3x3
5 mins rest - AMRAP 105kg x 7 @ RPE 9.5
Squats were hard once again at 80% of e1RM - seems more of an issue at these loads after BBall than with the lighter % sessions.
Didn't think I'd get over 5 reps on the AMRAP set, and the last 2 reps were brutally hard.
I seem to get way more fatigued by the worksets at 80% than at 70-75%, so I will drop the AMRAP next time around, and just do 3x2, as the third set of the 3x3 feels quite a lot harder, despite having reps in reserve.
Also noticed last week the bar sits uneven on my back, it is inclined to the left side... I tried to fix it today, but still no difference.
I think it might be due to the tightness on my left shoulder compared to the right....
http://www.youtube.com/watch?v=N68ZmEYq0mo
Kettbell swing onto toes 24kg x12
clean grip deadlift + RDL combo - deadlift, lowered to knee, RDL back up, then lowered under control RDL style back to floor 100kg x 6 combos - 3 reps normal, 3 reps hooked grip
Good morning onto toes 55kg x10
front squat support 80kg x10 secs, 100kg x10 secs, 105kg x 40 secs
Rotating between each exercise - 1+ mins rest
+ = 30secs rest
Peterson step ups - leaning forward a bit to activate glutes - barbell - 5 inch +40kg 2x15
high angle single arm row, elbow out 24kg kettlebell - x16@RPE 8 +4+4+4
barbell split leg leg calf raise - rear leg elevated and non working - 40kg x25 @RPE 9
Wall tib raise - body at 45 degree angle - BW x19 @RPE 9 +5+5+5
Standing single leg raise - lightest band I have - straight legs x12 +4+4
face pull into external rotated overhead press - lightest band I have - 2x12
One arm loaded carries 24kg kettlebell x 60 secs walk around front yards, each side
released upper traps on loaded bar
stretch
===
3400+ calorie burn for today, not including weights
ate 2700+ calories
-
Saturday 7th December 2019
Legs fairly sore compared to normal. The usual level of aches everywhere else.
dry fasted
----
http://www.youtube.com/watch?v=dhYGkZGUY_w
band pull apart star drill - low tension 2x10 reps each of the 3 axis directions (dang, pulling my left arm above horizontal like this no longer hurts! can also feel the pec minor stretch)
band dislocates 1x20
dislocate broom stick stretch x 1+min
various thoracic mobility work
stretches
64 min walk/hike
mid way through walk
backward walking up a 20-30 degree sloped path x 2+ mins
---
14 hour dry fast, 3 hours with water
2700 calorie burn
plan to eat 1500-1600 calories
-
Sunday 8th December 2019
Week 16
Height - 5'8.5"
weighed - 84.9kg (-1.5 ) 187.2lbs
waist - 34.5 inches (-0.25)
hip = 40 (-0.5)
upper thigh = 25.5
Tanita scale bodyfat% = 22 (-0.2)
Total loss so far - weight 18.4kg 40.6lbs Waist 8 3/8 inches BF% Tanita 10.3%
Didn't think I would crack 85kg this week but somehow I had a big woosh last night
Not much waist drop despite that, maybe my erectors grew as well.
And my legs feel much bigger and the measurements, or the no change seems to back that up.
I feel my real BF% is closer to 20% at least but the Tanita has not budged much since 2 weeks ago.
The Navy formula says I'm 18%
I have skin calipers, but too lazy to use, but it should be ok now as my skinfolds are easier to grab at this stage.
I should take some progress pics today.
---
Been thinking of changing the 2 rest days before my sessions into maintenance days
Which also happen to be the growth/recovery days after the previous training days
This would slow down the fat loss by 25%, but allow me to jump, train, and get stronger way faster
current schedule
day1 - Bball/jump/train
day2 - 1 hour of walking- with 2+ mins of backwards walking up a hill in the middle
day3 - BBall/jump
day4 - walk - as above
repeat
So if day 2 and 4 are at maintenance, the gains and recovery from day 1 and 3 would improve, and in turn allow for better performance on those days
--
Still have that pain and needles feeling at the front right foot, along with tenderness in my frontal outer ankle, which still hasn't changed much in 2 weeks.
Some aches still present from last training session
-
Sunday 8th December 2019
Only 6 hours of deep sleep last night, but don't feel too bad
Some general overall muscular aches
fasted
bodyweight without shoes - 85kg
3 level ext rotated band pull apart - to forehead, shoulder, sternum - low tension x 5 each
band pull apart star drill - low tension x12 reps
soft tissue work at home for whole body
BBall practice session - 95 mins
dribble, shooting practice, and intense dribble and moves.
40 mins worth of jumps and dunks, lob practise on 8 feet netball rim
felt decent
Vertical still down, but I gained a bit on L-R plant running jump.
Just about a 9'8" touch, whole hand over 9 feet backboard, so about 28 inches now
Starting to get the hang of a proper R-L plant at least off a step, the hard part is the timing of the arm swing.
I normally do my R-L plant by running up and stepping like a L-R jump, but turn my body in the air after the penultimate step, so I land in the R-L plant position :)
So it will take time to reprogram this....
I think I overdid the jumps at the end....left knee got a little achey towards the end.
-----
Bent over band pull aparts with ext rotation 2x12
Ext rotated band pull apart into snatch grip front raise 2x12
stretch
--
short walk to uphill path
backward walking up a 20-30 degree sloped path x 1+ mins x 2 sets
---
17 hour fast
3600 calorie burn
ate 2700+ calories
Weighed 83.8kg before I got in the shower :o
-
damn good work on that weight loss. :highfive:
lots of weight loss going on lately around here.
-
damn good work on that weight loss. :highfive:
lots of weight loss going on lately around here.
Thanks, almost a 45lb plate worth of weight, boggles the mind when you think about it! :ninja:
-
Monday 9th December 2019
Achey knees and ankles, but felt better after walk and dinner.
Shoulders also quite achey
CNS feels OK despite all the jumping yesterday.
fasted
----
band pull apart star drill - low tension x10 reps each of the 3 axis directions
band dislocates 1x20
dislocate broom stick stretch x 1+min
various thoracic mobility work
stretches
65 min walk/hike
mid way through walk
backward walking up a 20-30 degree sloped path x 2+ mins
---
14 hour dry fast, 3 hours with water
2700 calorie burn
ate 1900 calories
-
Tuesday 10th December 2019
band pull apart star drill - 10 reps each axis
band dislocates x20
soft tissue work and release session at home
Banded ankle work at home
bodyweight without shoes - 86.7 kg - ugh heavy today
fasted
BBall practice session - 45 mins
dribble, shooting practice, high intensity moves and layups
A few jumps at the end
City was smokey as hell from bushfires - like mist/fog thick!
So I figure playing outdoors was a bad idea... so went to a nearby Indoor court...It wass kinda smokey inside as well....
Measured the rim at 0.25inch lower than 10 feet, backboard pad was 9'5"
Could only touch the pad an inch or so from L-R plant jump, so only a 9'6" touch today :/
I prefer outdoor courts, hard to judge depth perception since there is no contrasty sky! :ninja:
Wooden floor didn't really make the landings any softer, but better for the ball and shoe wear
---
back at home
supported ATG split squat BW x10
facing down garage slope, in oly shoes
rotating sets between the squats
front squat first rep paused - 40kg x5
High bar squat all paused - 40kg x5+1 hold at bottom for 10 deep breaths, 60kg x5, 80kg x2 ( second rep regular)
normal reps - 80kg x2, 100kg x 1
70% of e1RM - 3 mins rests - explosive - 90kg 3x5
5 mins rest - AMRAP 90kg x 12 @ RPE 9
Squats felt uncomfortable today, but I guess 90kg is starting to get light enough to throw around now, +2 reps since the last time I did an AMRAP with it 3 weeks ago, with a rep in the tank.
Puts e1RM at 130-135kg, 286-297lbs
Was undecided if I would do an AMRAP today, but what the hell, just went for it.
Kettbell swing onto toes 24kg x6, x12
clean grip deadlift + RDL combo - deadlift, lowered to knee, RDL back up, then lowered under control RDL style back to floor 100kg x 6 combos - 3 reps normal, 3 reps hooked grip
Good morning onto toes 40kgx5, 60kg x9
front squat support 90kg x10 secs, 100kg x10 secs, 105kg x 40 secs
Deadlift+RDL combo feeling easier now at 100kg, time to go up in weight, but my grip is not keeping up....
Rotating between each exercise - 1+ mins rest
+ = 30secs rest
Peterson step ups - leaning forward a bit to activate glutes - barbell - 5 inch +40kg x15, 45kg x 15
Wall tib raise - body at 45 degree angle - BW x19 @RPE 9, x16
barbell calf raise - - 80kg x25 @RPE 8
Single leg kneeling deadlift - BW x12
leg lowering ab move - slow and controlled BW x 9 reps
One arm loaded carries 24kg kettlebell x 60 secs walk around front yard, then backwards walk
released upper traps on loaded bar
stretch
--
skipped upper body today, might do it next session day.
===
3500+ calorie burn for today, not including weights
plan to eat 2700 calories
-
damn good work on that weight loss. :highfive:
lots of weight loss going on lately around here.
Thanks, almost a 45lb plate worth of weight, boggles the mind when you think about it! :ninja:
When you put it that way, it’s insane!
-
damn good work on that weight loss. :highfive:
lots of weight loss going on lately around here.
Thanks, almost a 45lb plate worth of weight, boggles the mind when you think about it! :ninja:
When you put it that way, it’s insane!
Yeah it is, but my overall jump didn't increase as much as I expected
But it's still only a relatively small % of my overall weight.
Also it seems the higher you jump the more noticeable changes in weight are.
And the lighter you get the more relative increase each drop in weights becomes.
-
Wednesday 11th December 2019
Shoulders and lower erectors achey, but not much else is, and CNS does not feel drained!
Legs surprisingly are not sore, even with that single AMRAP set - they actually feel bulgey and nicely toned :D
Seems skipping the upper body stuff and my sub-maximal training keeps you much fresher.
Survey says I should jump well tomorrow... but we shall see....
fasted
----
band pull apart star drill - low tension x10 reps each of the 3 axis directions
band dislocates 1x20
dislocate broom stick stretch x 1+min
various thoracic mobility work
soft tissue work on subscapularis
stretches, tons for subscapularis - recommended for anyone that sits a lot... this is what is holding me back on a good squat bar position, plus pecs
64 min walk/hike
mid way through walk
backward walking up a 20-30 degree sloped path x 2+ mins
---
20 hour fast
2800 calorie burn
plan to eat 1700 calories
-
Thursday 12th December 2019
fasted
bodyweight without shoes - 85.6kg
soft tissue work at home for whole body
BBall practice session - WLC outdoor courts - 75 mins
band pull apart star drill - low tension x12 reps
band dislocates x 12
dribble, shooting practice, and intense dribble and moves.
10 mins worth of jumps at the end
felt decent, moves were explosive and crisp.
Vertical jump still down, but approach jumps were good.
Aggressive penultimates today, and getting ever so closer to the 9'10" rim.
Strained right rectus femoris patella tendon on a landing and shut it down there... not too bad though
Resistance at the outdoor courts
3 level ext rotated band pull apart - to forehead, shoulder, sternum + star drill - low tension x 5 each
+ = 30secs rest
Dips - forward leaning - on corner of fence - dip shrugs BW x8, BWx1 warmup
BW explosive 2x9 @RPE 8
alternating sets - 1.5 mins rest
Pushups - feet elevated 20 inches - 6 inch hand width - explosive - BW 2x7 @RPE 8
inverted row on stair railing - undergrip - explosive - BW 2x8, x7 @RPE 8
Definitely getting stronger with these submaximal explosive reps.
Pushups and dips felt really good today - way more stable, and painfree!
Band pull aparts increased the shoulder stability a lot.
I've had this dull ache in my lat/shoulder area, when doing them, and thought it was my labrum all this time.
Turns out it was just my tight and knotted subscapularis screaming in pain.
All the release work and stretching fixed it up nicely!
Once my shoulders are good, I'm going to get into pullups and hopefully into a strick, muscle ups eventually.
Then do it on a BBall rim :ibjumping:
It's been a long time goal of mine.... getting shredded will help a lot
http://www.youtube.com/watch?v=YxBf7Vgh4Lc
Back at home
Low angle single arm rows to ribcage - elbow out - 12kg x10
24kg Kettlebell - slight pause and explosive - x15 +5+5+4 @RPE8
1) band row to sternum, ext rotation into overhead press - low band tension 2x12
2) Bent over band pull aparts with ext rotation x12
3) Ext rotated band pull apart into snatch grip front raise x12
stretch
---
17 hour fast
3400 calorie burn
plan to ate 2800 calories
-
^^^
Tutorial on how to do a muscle up:
1) Be a shredded ripped gymnast beast, so much that the yt screenshot looks like those medical anatomy dolls.
2) Just do the muscle up or whatever calisthenics u feel like with ease.
Sorry, i had to :trollface:
-
^^^
Tutorial on how to do a muscle up:
1) Be a shredded ripped gymnast beast, so much that the yt screenshot looks like those medical anatomy dolls.
2) Just do the muscle up or whatever calisthenics u feel like with ease.
Sorry, i had to :trollface:
yeah he looks beastly in the YT screenshot, but he's actually a lot skinnier and not that lean when relaxed :)
Looks about 10% bodyfat
-
Friday 13th December 2019
Friday 13th wooo :wowthatwasnutswtf:
A bit beat up and achey upper body, my biceps more so than other areas for some reason.
Both ankles achey around the Achilles area
Thankfully my right quad tendon doesn't feel sore.
fasted
----
band pull apart star drill - low tension x10 reps each of the 3 axis directions
band dislocates 1x20
dislocate broom stick stretch x 1+min
various thoracic mobility work
soft tissue work on subscapularis
stretches, tons for subscapularis again
Also figured a nice relaxing stretch that hits the pec minor/pecs, and subscapularis, that you can do while lying on a bed
A bit like this - but with palms facing down
(https://web.archive.org/web/20110226164048im_/http://www.physioadvisor.com.au/assets/256/images/13345256(300x300).jpg)
You start with your arm perpendicular to the body, should feel your armpit scream. Holds for a minute or two.
Then move down into a bent arm position like your holding a narrow grip squat. hold for more mins.
Then move back into the position in the pic. hold.
Then move up and down between all the positions for a few reps dynamically
end goal is to be able to do this - which I used to easily do back in my 20-30s...
(https://img.livestrong.com/630x/clsd/getty/373f78960ffe4db69dc1532432ea891f.jpg?ipx=%7B%22f%22%3A%22webp%22%7D)
63 min walk/hike
mid way through walk
backward walking up a 20-30 degree sloped path x 2+ mins
---
20 hour fast
2700 calorie burn
ate 1900 calories
-
Here's the app I use to count calories and calorie burn. It shows my total so far today. I walked about 80 minutes today with my bike at my side.
(https://i.imgur.com/5iOmaNQ.jpg?1)
-
Here's the app I use to count calories and calorie burn. It shows my total so far today. I walked about 80 minutes today with my bike at my side.
(https://i.imgur.com/5iOmaNQ.jpg?1)
I get my calorie count from my Fitbit One, it just counts my steps etc.
So not totally accurate as it probably misses calories from dribbling and shooting, plus weight training etc, but it works well enough
-
Saturday 14th December 2019
soft tissue work and release session at home
Banded ankle work at home
bodyweight without shoes - 85.3 kg
fasted
BBall practice session at WLC outdoor courts - 51 mins
dribble, shooting practice, high intensity moves and layups
10 or so jumps, and dunks on 8 feet netball rim at the end
For some reason I always feel like crap on the BBall session before my lower body workout.
Low energy and lethargic, but yet I somehow jumped well today...
gained an inch on my jumps
vertical, 1 knuckle to 9'4" backboard = 25 inches
1 step jump, 2 knuckles to 9'4" = 26 inches
L-R jump off a few steps, base of fingers to 9'4" = 28 inches
9'10" rim is taunting me, 2-3 inches away from my fingers...
left rectus femoris patella tendon achey on aggressive L-R plants, guess my quads are not strong enough yet to handle the max effort penultimate step I've started using.
---
back at home - Lower body
band pull apart star drill - 10 reps each axis
band dislocates x15
supported ATG split squat BW x10
facing down garage slope, in oly shoes
rotating sets between the squats
front squat first rep paused - 40kg x5
High bar squat - all paused - 40kg x5+1 hold at bottom for 5 deep breaths, 60kg x5, 80kg x2 ( second rep regular)
normal reps - 80kg x2, 90kg x1, 100kg x1, 110kg x1
75% of e1RM - 3 mins rests - explosive - 100kg 3x4
5 mins rest - AMRAP 100kg x 8 @ RPE 9
Work sets tired me out too much for the AMRAP set, was hoping for 10 reps...
Oh well my vertical jump suggests my squat 1RM is at 130kg, 286lbs
Changing things up, I'll do the AMRAP every 3 workouts before my worksets, to see where my e1RM is, but if my Vertical goes up, then I'll know my e1RM has gone up anyway.
Kettbell swing onto toes 24kg x7, x12
clean grip deadlift + RDL combo in oly shoes - deadlift, lowered to knee, RDL back up, then lowered under control RDL style back to floor - 105kg x 6 combos - 3 reps normal, 3 reps hooked grip
Good morning onto toes 40kgx5, 60kg x10
front squat support 80kg x10 secs, 100kg x10 secs, 105kg x 40 secs
Deadlift+RDL combo was tough, will stay here for a bit.
Rotating between each exercise - 1+ mins rest
+ = 30secs rest
Peterson step ups - leaning forward a bit to activate glutes - barbell - 5 inch +60kg 2x15
Wall tib raise - body at 45 degree angle - in oly shoes BW x7 @RPE 9, flat shoes x 15 @ RPE10
single leg calf raise - on 1 inch elevation - 12kg x 25, x15
Bulgarian split squat - front leg elevated +24kg x8
Standing single leg raise - lightest band I have - explosive - straight legs x10 @RPE 8
Standing single leg reverse hyper into leg curl - lightest band I have - explosive x15 @RPE 8
One arm loaded carries 24kg kettlebell x 65 secs walk to front yard, then backwards walk to start
stretch
--
Just trying out the Bulgarian splitsquats, still a pain in the ass to do
And the reverse hyper/leg curl combo, probably won't keep doing them.
===
3500+ calorie burn for today, not including weights
plan to eat 2500 calories
-
Sunday 15th December 2019
Week 17
Height - 5'8.5"
weighed - 85.8kg(+0.9 ) 189.2lbs
waist - 34 3/8 inches (-1/8)
hip = 40.25 (+0.25)
upper thigh = 25.5
Tanita scale bodyfat% = 22.2 (+0.2)
Total loss so far - weight 17.3kg 38lbs Waist 8.5 inches BF% Tanita 10.1%
Didn't lose much fat this week.... so it looks like I increased the calories a bit too much.
But I may have also gained a bit of muscle mass - especially in my booty, which looks noticeable larger :ibsquatting:
I'm more of a glute dominant style squatter judging by my form, where I hip drive out of the hole - which is not a bad thing, better for my left knee.
Tweak calories back down a bit, even though the numbers say I should be in a decent deficit.... :ninja:
---
Posterior chain pretty sore today - erectors, glutes, hamstrings
And my foot muscles - those Peterson stepups hammer them hard when you use 60kg
-
Sunday 15th December 2019
Looking forward to BBall tomorrow, one reason I stopped BBalling everyday apart from recovery, it just makes me more keen for each session, and work harder when I'm there.
And as I get closer to that 9'10" rim things are getting more interesting and fun... :ibjumping:
fasted
----
band pull apart star drill - low tension x10 reps each of the 3 axis directions
band dislocates 1x20
dislocate broom stick stretch x 1+min
various thoracic mobility work
soft tissue work on subscapularis
stretches, tons for subscapularis
60 min walk/hike
mid way through walk
backward walking up a 20-30 degree sloped path x 2+ mins
also stretched shoulders/subscap/infraspinatus as I walked :)
---
21 hour fast
2800+ calorie burn
plan to eat 1800 calories
-
Monday 16th December 2019
Still a bit sore from last workout
Shoulder girdle sore from all the stretching...
fasted
bodyweight without shoes - 85.8kg
soft tissue work at home for whole body
BBall practice session - WLC outdoor courts - 75 mins
band pull apart star drill - low tension x9 reps each direction
band dislocates x 20
dribble, shooting practice, and intense dribble and moves.
20 mins worth of jumps and dunks on 8 feet netball rims at the end
Legs/hips felt a bit heavy and sore
Vertical jump down 1.5 inches from curent best.
1 Step jump about the same.
L-R approach jump up an inch maybe - got my wrist over the 9 feet backboards, and getting a bit closer to the 9'10" rim.
Resistance at the outdoor courts
3 level ext rotated band pull apart - to forehead, shoulder, sternum + star drill - low tension x 5 each
+ = 30secs rest
Dips - forward leaning - on corner of fence - dip shrugs BW x8, BWx2 warmup
BW explosive 2x10 @RPE 9 on second set
alternating sets - 1.5 mins rest
Pushups - feet elevated 20 inches - 6 inch hand width - explosive - BW 2x8 @RPE 8
inverted row on stair railing - undergrip - explosive - BW 3x8 @RPE 8
Short walk to sloped path
backward walking up a 20-30 degree sloped path x 2+ mins x 2 sets
Back at home
High angle single arm rows to ribcage - elbow out - 12kg x10
20kg dumbbell x 13, 20kg Barbell x20
24kg Kettlebell - slight pause and explosive - x10 +4+4 @RPE8
1) band row to sternum, ext rotation into overhead press - lightest band, single band x10
2) Ext rotated band pull apart into snatch grip front raise - lightest band, double band x10
3) W pull apart - lightest band, single band x 10
stretch
---
19 hour fast
3500 calorie burn
plan to eat 2000-2200 calories
-
Tweak calories back down a bit, even though the numbers say I should be in a decent deficit.... :ninja:
makes sense that kcal requirements would change. metabolism changes as you diet and as you lose weight. maybe let it stabilize -- stop trying to lose weight and just try to maintain at 190 -- for a bit before starting to cut again?
-
Tweak calories back down a bit, even though the numbers say I should be in a decent deficit.... :ninja:
makes sense that kcal requirements would change. metabolism changes as you diet and as you lose weight. maybe let it stabilize -- stop trying to lose weight and just try to maintain at 190 -- for a bit before starting to cut again?
Yeah I suspected the huge drop in weight and calories in the 1k range a few months back would have made the body adapt in that direction.
Even then, based on the Minnesota starvation experiment, the metabolic rate slowed down by only 15% at most, disregarding bodyweight change, and the people there got to skin and bones on 1,560 calories for 6 months (from 3,200 maintenance), 5% bodyfat level! :o
So I probably just ate too much... under calculated calories
(https://seven-health.com/wp-content/uploads/2018/03/SevenHealth_RealHealthRadio_RE042.jpg)
Then again these folks didn't have much weight to lose to begin with
(http://www.thegoodwar.net/photos/before.jpg) (http://www.thegoodwar.net/photos/after.jpg)
-
Tuesday 17th December 2019
Achey and beat up all round from yesterday
fasted
----
band pull apart star drill - low tension x10 reps each of the 3 axis directions
band dislocates 1x20
dislocate broom stick stretch x 1+min
various thoracic mobility work
soft tissue work on subscapularis, outer quads and glutes
stretches
60 min walk/hike
mid way through walk
backward walking up a 20-30 degree sloped path x 2+ mins
---
20 hour fast
2700 calorie burn
ate 1600 calories
-
Nice 84.6kg this morning :highfive:
Getting a blood test done tommorrow
-
Wednesday 18th December 2019
soft tissue work and release session at home
Banded ankle work at home
Really sore left piriformis - used a massage ball on it against the wall, and found both side of my glutes pretty darn painful!
bodyweight without shoes - 84.9 kg
fasted
BBall practice session at WLC outdoor courts - 60 mins
band pull apart star drill - 10 reps each axis
band dislocates x15
dribble, shooting practice, high intensity moves and layups
Jumps , and dunks on 8 feet netball rim at the end
Another low'ish energy session pre lower body again, but at least my vertical is back up
Finally got clean dribble windmills off L-R and R-L (double pump on this plant) plants on the 8 feet netball rims, but I can get the middle of my tricep to the rim.... :ibjumping:
Also 2 handed windmill no longer hurts my left shoulder, and similar moves with the arms when doing Euro Step layups
---
back at home - Lower body
supported ATG split squat BW x10
facing down garage slope, in oly shoes
rotating sets between the squats
front squat Bar x5
High bar squat - Bar x 8, 40kg x5+1 hold at bottom for 5 deep breaths, 60kg x5, 80kg x2, 90kg x2, 100kg x2
65% of e1RM - 3 mins rests - explosive - 85kg 2x7, 3x6
Really happy with my form today, comfortable weight, plus sub-maximal sets with decent amount of reps, got it dialed right in.
Bar speed started to slow a bit after second set so dropped to 6 reps, and the 6th rep on the last set was also starting to slow down.
This is about 15RM weight, so well under rep max, but relatively high volume of fast moving concentrics to selectively hypertrophy the largest and fastest muscle fibers, while leaving the slower ones untrained - in theory anyway :)
And better for recovery
Kettbell swing onto toes 24kg x7, x12
clean grip deadlift + RDL combo in oly shoes - deadlift, lowered to knee, RDL back up, then lowered under control RDL style back to floor - 100kg x 5 combos - 3 reps normal, 3 reps hooked grip
Good morning onto toes 40kgx5, 60kg x10
front squat support - walkout and 1/8 squat pulses 40kg x5, 60kg x5, 80kg x5, 100kg x10
Deadlift+RDL combo was hard, even dropping back down to 100kg this session. Probably fatigue from squats.
Rotating between each exercise - 1.5+ mins rest
+ = 30secs rest
Peterson step ups - leaning forward a bit to activate glutes - barbell - 5 inch +60kg 2x15, 2.5 inch x15 (left leg only)
Wall tib raise - body at 45 degree angle - in oly shoes BW x7 @RPE 9, flat shoes x 19 @ RPE10
single leg calf raise - on 1 inch elevation - 22kg 2x15
Bulgarian split squat - front leg elevated 2.5 inches, rear leg on 15 inch box, single arm on opposite side of working leg +22kg x9
I forgot to try my dip belt for loading...
Standing single leg raise - lightest band I have - explosive - straight legs x12 @RPE 8 +4+4
Lateral squat - BW x10, 10kg bar x 10 each side, continuous
stretch
===
3300 calorie burn for today, not including weights
ate 2300 calories
-
Thursday 19th December 2019
pretty achey all over - damn calves and glutes are pretty sore!
Glutes I can understand, but calves? WTF
Most sore I've been in a while.
Felt much better after the walk and dinner.
went on a big spending spree on big/long/baggy BBall shorts from Under Armour (well it gets baggy when you up size to XL/2XL :P) , And1 and stuff on Aliexpress 8)
fasted
----
band pull apart star drill - low tension x10 reps each of the 3 axis directions
band dislocates 1x20
dislocate broom stick stretch x 1+min
various thoracic mobility work
stretches
45 min walk/hike
mid way through walk
backward walking up a 20-30 degree sloped path x 2+ mins
---
20 hour fast
3000 calorie burn
plan to eat 2000 calories
-
Wednesday 18th December 2019
Kettbell swing onto toes 24kg x7, x12
I've never heard of this kettle swing. Are you just finishing the rep with your heals off the floor and on your toes?
I just made a home made "kettlebell" using two, one gallon jugs duck taped together.
Thanks
-
I've never heard of this kettle swing. Are you just finishing the rep with your heals off the floor and on your toes?
I just made a home made "kettlebell" using two, one gallon jugs duck taped together.
Thanks
Yeah sorta, it kinda mimics a power clean/snatch rather than a traditional swing which is hip only.
The way I do it, I can feel my quads working as well, as my knees rebend forward a bit as I scoop up onto my toes
-
One of my BBall shorts I have incoming - hopefully it looks OK on me :)
I couldn't decide between 2Xl or 3Xl as these asian sizes tend to run 2 sizes smaller - I normally wear between L, and XL for baggier look
57 vs 59cm in length
yes I'm a sucker for camo look gear :P
(https://ae01.alicdn.com/kf/Hf43a537edc2e4548b1cd7e0f498ef2f4O.jpg)
The pockets have zippers, unusual.
Li Ning Badfive branded stuff. I may get the white one later as well
(https://ae01.alicdn.com/kf/H5820072bc7d54c16bc903fe1f68d19d29.jpg)
Getting the green Camo one as well in a smaller 2XL size :)
(https://ae01.alicdn.com/kf/HTB1yKsedk9E3KVjSZFGq6A19XXab.jpg?width=1000&height=1000&hash=2000)
pretty cool design, but i couldn't see me wearing it, as I'm an introvert 8)
(https://ae01.alicdn.com/kf/HTB1hOMddoCF3KVjSZJnq6znHFXaH.jpg?width=1000&height=1500&hash=2500) (https://ae01.alicdn.com/kf/HTB1.P7ldlKw3KVjSZTEq6AuRpXaA.jpg?width=1000&height=1500&hash=2500)
customer pic wearing 3XL, at 5'6".....
(https://ae01.alicdn.com/kf/U200374c1694045c5a2339db601eea40eW.jpg)
Looking at the pics it seems the fit is more slim fitting on the legs, so better larger size than too small
(https://img.alicdn.com/imgextra/i3/2372461802/TB2w1pzpQ9WBuNjSspeXXaz5VXa_!!2372461802.jpg) (https://ae01.alicdn.com/kf/Hce3db0ce97db4734b2f5626e39dac69ap.jpg?width=800&height=533&hash=1333)
(https://ae01.alicdn.com/kf/H07814449870c442aabdd003a97cd2441r.jpg)
-
i like the one ur getting the best. one with white on the bottom kinda looks like half tights poking thru, dno. i'm not a camo fan but that's decent camo (not annoying army camo).
One of my BBall shorts I have incoming - hopefully it looks OK on me :)
I couldn't decide between 2Xl or 3Xl as these asian sizes tend to run 2 sizes smaller - I normally wear between L, and XL for baggier look
57 vs 59cm in length
yes I'm a sucker for camo look gear :P
(https://ae01.alicdn.com/kf/Hf43a537edc2e4548b1cd7e0f498ef2f4O.jpg)
The pockets have zippers, unusual.
Li Ning Badfive branded stuff. I may get the white one later as well
(https://ae01.alicdn.com/kf/H5820072bc7d54c16bc903fe1f68d19d29.jpg)
Getting the green Camo one as well in a smaller 2XL size :)
(https://ae01.alicdn.com/kf/HTB1yKsedk9E3KVjSZFGq6A19XXab.jpg?width=1000&height=1000&hash=2000)
pretty cool design, but i couldn't see me wearing it, as I'm an introvert 8)
(https://ae01.alicdn.com/kf/HTB1hOMddoCF3KVjSZJnq6znHFXaH.jpg?width=1000&height=1500&hash=2500) (https://ae01.alicdn.com/kf/HTB1.P7ldlKw3KVjSZTEq6AuRpXaA.jpg?width=1000&height=1500&hash=2500)
customer pic wearing 3XL, at 5'6".....
(https://ae01.alicdn.com/kf/U200374c1694045c5a2339db601eea40eW.jpg)
Looking at the pics it seems the fit is more slim fitting on the legs, so better larger size than too small
(https://img.alicdn.com/imgextra/i3/2372461802/TB2w1pzpQ9WBuNjSspeXXaz5VXa_!!2372461802.jpg) (https://ae01.alicdn.com/kf/Hce3db0ce97db4734b2f5626e39dac69ap.jpg?width=800&height=533&hash=1333)
(https://ae01.alicdn.com/kf/H07814449870c442aabdd003a97cd2441r.jpg)
-
Friday 20th December 2019
Still sore all over, even my upper body, from last session, and I feel like I haven't quite recovered yet
fasted
bodyweight without shoes - 84.7kg
soft tissue work at home for whole body
BBall practice session - WLC outdoor courts - 76 mins
band pull apart star drill - low tension x8 reps each direction
band dislocates x 20
dribble, shooting practice, and intense dribble and moves.
30 mins worth of jumps and jump technique practise
Just Ok session. Hops about the same as current bests, but vertical is probably down, although I didn't test it.
Still recovering from last session.
Finally hitting some 3s :)
The arc is so high, and the shot feels like I'm throwing a tennis ball, ie my overall strength/power has improved pretty noticeably over the last few weeks.
Resistance at the outdoor courts
3 level ext rotated band pull apart - to forehead, shoulder, sternum low tension x 10 each
+ = 30secs rest
Dips - forward leaning - on corner of fence - dip shrugs BW x10, BWx1 warmup
BW explosive 3x8 @RPE 8.5 on last set
alternating sets - 2 mins rest
Pushups - feet elevated 20 inches - 6 inch hand width - explosive - BW 2x8 @RPE 8
inverted row on stair railing - undergrip - explosive - BW x14 @RPE 9, 2x6
gained a couple of reps since the last time I repped out inverted rows, granted I am also losing weight, but the fact I am not regressing speaks of the anti-catabolic nature of fasting despite a fairly decent calorie deficit.
Back at home
High angle single arm rows to ribcage - elbow out - 12kg x8, 22kg dumbbell x 5
27kg Dumbbell - slight pause and explosive - x8 +4+3 @RPE8
1) band row to sternum, ext rotation into overhead press - lightest band, single band x10
2) Ext rotated band pull apart into snatch grip front raise - lightest band, double band x10
3) W pull apart - lightest band, single band x 10
One arm loaded carries - 24kg kettlebell x 70 secs walk to front yard, then backwards walk to start
moved these to upper day, as they do tax my upper body quite a bit.
stretch
Admired my faint roadmap of veins on my forearms and lower biceps while stretching :)
A few weeks back, you could see a bit of vein at the bottom of the bicep.
---
20 hour fast
3400 calorie burn
plan to eat 2200 calories
weighed 83.5kg before I got in the shower, and that's with 1.5 litres of fluid during training :o
-
Saturday 21st December 2019
feel beat up, achey knees....
Under 7 hours sleep the past few days, and I can feel a difference in recovery.
fasted
----
various thoracic mobility work
stretches
55 min walk/hike
mid way through walk
backward walking up a 20-30 degree sloped path x 2+ mins
---
20 hour fast
2700 calorie burn
plan to eat 1700 calories
-
Sunday 22nd December 2019
Week 18
Height - 5'8.5"
weighed - 84.5kg(-1.3 ) 186.3lbs
waist - 34 inches (-3/8)
hip = 40 (-0.25)
upper thigh = 25.25 (-0.25)
Tanita scale bodyfat% = 21.5 (-0.7)
Total loss so far - weight 18.6kg 41lbs Waist 8 7/8 inches BF% Tanita 10.8%
Lost a bit this week, but not as much as the numbers would suggest.
I'm going back to my deficit I was using a few weeks back and get my fat loss to 1kg a week.
Too slow right now... need to get down to 79kg and sub 32 inch waist sooner than later.
I'm OK with taking a hit to jump and training for a month or so, during this time.
My metabolism looks to be running 300-400 calories slower than normal, so will need around 1500 deficit per day to get there.
---
Still feel beat up :(
Glutes, feet and ankles the most
Down to bad sleep most likely
-
Sunday 22nd December 2019
soft tissue work and release session at home
Banded ankle work at home
something really painful in my left glute when I release it against the wall and massage ball!
bodyweight without shoes - 84.6 kg
fasted
BBall practice session at WLC outdoor courts - 60 mins
band pull apart star drill - 10 reps each axis
band dislocates x15
dribble, shooting practice, high intensity moves and layups
Jumps , and dunks on 8 feet netball rim at the end
decent session.
Jumps went better than I expected, give how I felt.
About the same as my current bests.
Standing vertical is now the same as my running jump was a few weeks back, on the 9 feet backboard.
---
back at home - Lower body
broke fast with 3 Macadamia nuts and 2 cherries, was feeling a bit dizzy.
supported ATG split squat BW x10
facing down garage slope, in oly shoes
rotating sets between the squats
front squat Bar x5, 40kg x5
High bar squat - Bar x 8, 40kg x5, 60kg x5, 80kg x2, 90kg x2, 100kg x2, 110kg x1
70% of e1RM - 3 mins rests - explosive - 92.5kg 2x5, 2x4
Lowbar squat - 80kg x3, in flat shoes 60kg x3
Highbar squat - bare feet/socks - 60kg x3
Squats felt decent today, feeling a bit stronger, so may do a rep out next session to get a new e1RM
Still feeling unbalanced when I push though, seems like my right leg does most of the work....
Tried different stuff out afterwards - low bar squat feels so awkward.
But high bar squats in barefeet/socks felt good, now that my ankle mobility is better, and my right ankle is no longer impinging.
So I may switch to bare feet squats next session.
Better for knees, and the slope of the garage means it's not quite flat anyway
Kettbell swing onto toes 24kg x7, x12
clean grip deadlift + RDL combo barefeet - deadlift, lowered to knee, RDL back up, then lowered under control RDL style back to floor - 100kg x 6 combos - 3 reps normal, 3 reps hooked grip
Good morning onto toes 40kgx5, 60kg x11
front squat support - walkout and 1/8 squat pulses 40kg x5, 60kg x5, 90kg x5, 110kg x10
switched to barefeet on Deadlift+RDL combo.
Rotating between each exercise - 1.5+ mins rest
+ = 30secs rest
Peterson step ups - barbell - 5 inch +60kg x10, 70kg x15
Wall tib raise - body at 45 degree angle - in oly shoes BW x7, x9 @RPE 9.5
single leg calf raise - on 1 inch elevation - 27kg x17
Bulgarian split squat - front leg elevated 2.5 inches, rear leg on 15 inch box, single arm on opposite side of working leg +27kg x8
Upped step ups to 70kg, felt good.
BSS takes so long to setup and just hard to load well, plus I mostly just feel it in my glutes, will drop it next time.
Standing single leg raise - light Jumpstretch band - explosive - straight legs x12 @RPE 8
Lateral squat - BW x10, 20kg bar x 10 each side, continuous
Lateral squat is brutal, and good for flexibility, will replace BSS with these.
stretch
===
3500 calorie burn for today, not including weights
ate 2600 calories
-
Monday 23rd December 2019
Damn I'm pretty sore all over, my pecs for some reason...
Glutes and erectors by far the most sore, followed by hamstrings.
Bad thing - my left shoulder feels bad, from the low bar squats I think :(
And TBH high bar squats impinge my left shoulder a little as well
If it doesn't improve, my only choices are front squats and Safety squat bar...
Felt beat up in the morning, but during the walk, my legs and hips felt so strong and snappy when I bent over to inspect some ant nests etc.
And walking down the rock cut steps felt super, left knee wise. Legs/feet/ankles felt very stable.
And when I get up from sitting later at home.
A certain snappiness and solid feeling in my hips - possible the lateral squats are doing this.
fasted
----
band pull apart star drill - low tension x10 reps each of the 3 axis directions
band dislocates 1x20
dislocate broom stick stretch x 1+min
various thoracic mobility work
soft tissue work on subscapularis
stretches
60 min walk/hike
mid way through walk
backward walking up a 20-30 degree sloped path x 2+ mins
---
20 hour fast
2700 calorie burn
plan to eat 1700 calories
so BBall tomorrow, then rest on Christmas day, and get fat from lunch get together.....not going to count my calories then :)
Should boost my performance the next day when I BBall and squat again
-
Tuesday 24th December 2019
Still sore all over, from last session, and a little banged up feeling, but felt much better after soft tissue work
fasted
bodyweight without shoes - 85kg
soft tissue work at home for whole body
BBall practice session - WLC outdoor courts - 60 mins
band pull apart star drill - low tension x8 reps each direction
band dislocates x 20
dribble, shooting practice, and intense dribble and moves.
15 mins worth of jumps and jump technique practise
Shooting was kinda crappy, achey upper body, but I did nail a fair few 3s, just my floaters from my usual postioin from each side behind the backboard, seem pretty bad lately
I did a few early jumps that didn't feel particularly good, combined with the soreness, I felt like I had no lift.
But I did eventually get some good jumps in at least as high as my current bests.
Did more verticals and slow 1 step jumps today - half+ hand over 9 feet on vertical, and consistent touches on 9'4" backboard for the first time.
About 25 inches then... maybe I'll hit 26-27 next in 2 days time...
tested out my 2XL Under Armour blue/white shorts today, they are pretty big and baggy on me, but the XL sized version is also not baggy enough...
overheard a comment from some people coming to the courts, about the size of my shorts, as I was balling topless with full length compression tights ;)
Gives me a bit of that T-Dub look :lololol:
(https://fscomps.fotosearch.com/compc/DSN/DSN047/a-young-girl-wearing-oversized-stock-image__2326172.jpg)
stretched lower body
Resistance at the outdoor courts
3 level ext rotated band pull apart - to forehead, shoulder, sternum low tension x 10 each
+ = 30secs rest
alternating sets - 2 mins rest
Dips - forward leaning - on corner of fence - dip shrugs BW x10, BWx2 warmup
BW explosive 2x12 @RPE 9 on last set
inverted row on stair railing - undergrip - explosive - BW 3x7 @RPE 7
Pushups - feet elevated 20 inches - 6 inch hand width - explosive - BW 2x7 @RPE 8
Nice, some big gains on dips, can maybe do 13+ reps now?
Pushups bothered my left shoulder in certain elbow angles, had to find a pain free groove...
stretch
Back at home
High angle single arm rows to ribcage - elbow out - 12kg x8, 22kg dumbbell x 5, bands 30kg x5
27kg Dumbbell - slight pause and explosive - x9 +4+4+4 @RPE8
One arm loaded carries - 24kg kettlebell x 70 secs walk to front yard, then backwards walk to start
3 axis lateral wall slide for cuffs lightest band - dual bands x 10 each axis/side
vertical wall slide for serratus activation lightest band hooked around back to hands x 10
stretch
---
20 hour fast
3500+ calorie burn
plan to eat 2200 calories
in other news - I got more camo gear coming, Nike dri fit stuff, although i won;t be wearing camo tops and bottoms together :P
(https://c.static-nike.com/a/images/t_PDP_1280_v1/f_auto/xcqv2ypci8muan00mqzy/dri-fit-dna-basketball-jersey-XDZG1P.jpg) (https://culture-kings.imgix.net/products/193145183322_normal_005_1024x1024.jpg?v=1571304789&bg=FFF&fit=crop&h=955&w=750&auto=compress,format)
And my dad donated his PowerTube Pro PTP tubing/band system to me.
It has door/pole attachments, handles, ankle/wrist loops, with various tube bands of varying resistance you can combine.
So this will increase my exercise selection in my garage.
A bit like cable/pulleys, and gives about 60kg resistance with all bands in place.
(https://encrypted-tbn0.gstatic.com/shopping?q=tbn:ANd9GcRGY8_QU9BvgUitFY_iRx5JCtSFWDfUN5dg5qizuChq_tHuOufvBmd9hrcJdXm79crow_6cISrV&usqp=CAY)
-
Found a good idea to allow back squats with my bum left shoulder
http://www.youtube.com/watch?v=bCJkoSFgRjA
Although I may invest in a SSB
http://www.youtube.com/watch?v=XzkTnPAL_GA
-
Wednesday 25th December 2019
surprisingly sore in my posterior chain, while upper body doesn't feel too bad
----
soft tissue work on subscapularis
band pull apart star drill - low tension x10 reps each of the 3 axis directions
band dislocates 1x20
banded stretches for shoulder/pec/lat etc
dislocate broom stick stretch x 1+min
various thoracic mobility work
3 axis lateral wall slide for cuffs - lightest band - both sides of band x 10 each axis/side
stretches
60 min walk/hike
mid way through walk
backward walking up a 30-40 degree sloped path x 50 secs
backward walking up a 20-30 degree sloped path x 2+ mins
---
12 hour fast
2900 calorie burn
About 3500 to 5000 calories eaten at a rough guess :)
---
So I did a rough calculation using a spirit level app on my phone
squatting in my garage, foot angle.
Barefeet, facing down the slope = 1 degree
Oly shoes, facing down slope = 5 degres, facing up slope = 2 degrees
Facing down the slope in shoes like I'm currently squatting adds like an inch to the heel in total, which I think stresses the knee too much.
Facing up the slope holds promise as the angle is not too bad, only adds about 5+mm at most
Bare feet/socks felt good the last time I tried out
Something for me to ponder.....
-
loved my SSB. feels pretty tough, harder than a normal back squat (regardless of bar position).
hits "the core" harder.
feel like it's definitely worth it. also great for high rep squatting.
-
Thursday 26th December 2019
soft tissue work and release session at home
Banded ankle work at home
Holding quite a lot of water weight from the pig out last night
bodyweight without shoes - 85.6 kg
broke the fast before heading to the courts, which may explain the lack of energy....
BBall practice session at WLC outdoor courts - 60 mins
band pull apart star drill - 10 reps each axis
band dislocates x15
dribble, shooting practice, low intensity moves and layups
A few casual jumps at the end
EHhh had no energy/pop today, so just took it easy, and shooting mostly jumpers and 3s.
Did a few casual running jumps at the end, 4 inches lower....
So much for 5+k calories doing anything positive :/
---
back at home - Lower body
supported ATG split squat BW x10
facing down garage slope, in socks/barefeet
rotating sets between the squats
front squat Bar x5, 40kg x5, 60kg x5
done after main back squat sets 70kg x5
High bar squat - Bar x 8, 40kg x5, 50kg x 5, 60kg x5, 80kg x3, 90kg x2, 100kg x2, 105kg x1
110kg x6 @RPE 9
75% of e1RM - 3 mins rests - explosive - 102.5kg x4, x5, x4
http://www.youtube.com/watch?v=t1ljTqmwTWs
So I did all squats in socks for the first time today, and it felt good.
Way different to oly shoes... a lot better to push from the bottom, but felt it more in my lower back, from slightly greater forward lean at a guess.
Oly shoes tend to throw me forward, which I didn't notice happening at all in barefeet.
Narrower stance width sets felt better.
110kg x6 with a rep in the tank = 132kg, 290lbs e1RM
So I'm good for almost a 26 inch vertical jump, and around 29-29.5 inches off the run, so I should be getting close to touching that 9'10" rim now, need 30 inches, but the thicker part of the back part of the rim should be in reach....
I went 2 inches wider on grip width, and while it felt more unstable, at least no left shoulder pain!
Kettbell swing onto toes 24kg x7, x12
clean grip deadlift + RDL combo barefeet - deadlift, lowered to knee, RDL back up, then lowered under control RDL style back to floor - 100kg x 6 combos - 3 reps normal, 3 reps hooked grip
Lower back felt worked pretty well on back squats so I dropped the Good mornings today.
Rotating between each exercise - 1.5+ mins rest
+ = 30secs rest
Peterson step ups - barbell - 5 inch - front squat grip, left side only 70kg 2x15, high bar grip 70kg 2x15
Wall tib raise - body at 45 degree angle - in oly shoes BW x10, x9 @RPE 9.5
single leg calf raise - on 1 inch elevation - controlled eccentric, 27kg dumbbell x19, x18
Used clean grip front squat grip on first 2 sets of Step ups, so dropped the front squat supports as my upper back was worked pretty well already today
maybe time to move away from stepups as I'm already strong enough on them
Standing single leg raise - light Jumpstretch band - explosive - straight legs x13 @RPE 9
Lateral squat - BW x10, 30kg bar x 7 @RPE 8 each side, continuous
I tried natural GHR and few other banded exercises, and too much hassle to setup.
stretch
===
3600 calorie burn for today, not including weights
ate 3100 calories
-
loved my SSB. feels pretty tough, harder than a normal back squat (regardless of bar position).
hits "the core" harder.
feel like it's definitely worth it. also great for high rep squatting.
Do they stress the knees more?
I mean the weight on a SSB is well forward of the body, and your pretty upright, but less knee forward knee travel.
Sorta like inbetween a front squat and high bar squat
I can also use it to do other exercises hands free, like split squats and calf raises, for better balance, by holding onto something
-
Got my blood test results back from last week back
triglycerides went from 2.1 to 0.7, 0.2 above minimum normal range :)
Cholesterol/HDL 5.8 to 3.3, under 5.0 is normal
fasting gulcose is higher though... 5.0 to 5.8
-
Thursday 27th December 2019
Mild drained feeling - I only seem to get this when I do near failure squats around 80% 1RM and higher.
Achey all over, but calves, glutes, adductors and erectors the most. Abs, hamstrings and quads next.
First time in a while my quads have been this sore.
Front squat racks hammer my abs as expected.
feet feel worked, from the bare feet squats, but strangely springy and stiff/strong feel
----
soft tissue work on subscapularis
various thoracic mobility work
stretches
58 min walk/hike
mid way through walk
backward walking up a 20-30 degree sloped path x 2+ mins
---
19 hour fast
2800+ calorie burn
plan to eat 1800 or so
-
Sweet - some dude is selling all of this
(https://i.ebayimg.com/images/g/Fy4AAOSw0gVeBTEy/s-l800.webp)
Going over tomorrow morning and grabbing these -
in $AUD
20kg IronEdge Comp Bar $100
5kg Bumper Plates pair $30
10kg Plates pair $20
5kg Plates pair $10
2.5kg Plate pair $5
1.25kg Plates pair $5
EZ curl bar $20
Spring collar pair $5
Olympic collar pair $5
(2) IronEdge soft low plyo boxes $20 - maybe these 2 need to see in person first, thinking the could be useful for various things as they are foam based, so nicely padded. Like foot rest for Bulgarian split squats, or pad for natural GHR etc
I know the bar is worth over $400 brand new and probably a lot better than my current bar, so keen to get another bar so I can have two exercises setup - ie squat and deadlift etc
Plus the EZ curl bar for doing other exercise for when an oly bar is just too big.
More plates so I can setup two bars
Will also grab 4x 20kg plates, with handle holes, second hand as well from another guy, useful for warming up when I'm too lazy to strip one of my dumbbells, plus extra plates for the second bar
Then just 2x10kg plates, and maybe a Safety Squat Bar and I'm set :strong:
The squat stands are tempting as well, can handle 500kg load and going for half price, but $400 is still a lot...
-
Sweet - some dude is selling all of this
(https://i.ebayimg.com/images/g/Fy4AAOSw0gVeBTEy/s-l800.webp)
Going over tomorrow morning and grabbing these -
in $AUD
20kg IronEdge Comp Bar $100
5kg Bumper Plates pair $30
10kg Plates pair $20
5kg Plates pair $10
2.5kg Plate pair $5
1.25kg Plates pair $5
EZ curl bar $20
Spring collar pair $5
Olympic collar pair $5
(2) IronEdge soft low plyo boxes $20 - maybe these 2 need to see in person first, thinking the could be useful for various things as they are foam based, so nicely padded. Like foot rest for Bulgarian split squats, or pad for natural GHR etc
I know the bar is worth over $400 brand new and probably a lot better than my current bar, so keen to get another bar so I can have two exercises setup - ie squat and deadlift etc
Plus the EZ curl bar for doing other exercise for when an oly bar is just too big.
More plates so I can setup two bars
Will also grab 4x 20kg plates, with handle holes, second hand as well from another guy, useful for warming up when I'm too lazy to strip one of my dumbbells, plus extra plates for the second bar
Then just 2x10kg plates, and maybe a Safety Squat Bar and I'm set :strong:
The squat stands are tempting as well, can handle 500kg load and going for half price, but $400 is still a lot...
sick! gr8 find!
-
Dammit - I screwed up. thought it was Friday today, and told the guy I was coming Saturday morning, which is actually today :(
so it looks like he sold it to someone, well hopefully he doesn't show up and he will text me back
arghhhhhh :uhhhfacepalm:
G'damn, this was so perfect for me.... :-X
-
Saturday 28th December 2019
Legs/hips felt suprisnigly good already
fasted
bodyweight without shoes - 85+kg
soft tissue work at home for whole body
BBall practice session - WLC outdoor courts - 55 mins
band pull apart star drill - low tension x8 reps each direction
band dislocates x 15
dribble, shooting practice, and intense dribble and moves.
A few jumps at the end
Felt surprisingly crisp for 2 days after squats, legs/hips wise, but my shoulders felt stiff so shooting felt dumpster tier
Jumps were OK, fairly easy 25 inch verticals today, 1 knuckle over 9'4" backboard.
Still 3 inches away from all the rims around here, off a running L-R jump.
Wall tib raise - x25
stretched lower body
Resistance at the outdoor courts
3 level ext rotated band pull apart - to forehead, shoulder, sternum low tension x 10 each
+ = 30secs rest
alternating sets - 2 mins rest
Dips - forward leaning - on corner of fence - dip shrugs BW x10, BWx2 warmup
BW explosive 3x10 @RPE 8.5 on last set
inverted row on stair railing - undergrip - explosive - BW 2x7, 2x8 @RPE 8
Pushups - feet elevated 20 inches - 6 inch hand width - explosive - BW x12 @RPE 8.5
I think I will go into maintenance mode on these to allow my cuffs to catch up in strength
stretch
Back at home
High angle single arm rows to ribcage - elbow out - 12kg x10, 22kg dumbbell x 5
27kg Dumbbell - slight pause and explosive - x12 +4+4+4 @RPE9
3 axis lateral wall slide for cuffs lightest band - controlled, dual strand 2x8 each axis/side
vertical wall slide for serratus activation lightest band hooked around back to hands x 10
W pull apart lightest band, single strand - controlled 2x10
stretch
---
20 hour fast
3500 calorie burn
ate 2100 calories
-
Dammit - I screwed up. thought it was Friday today, and told the guy I was coming Saturday morning, which is actually today :(
so it looks like he sold it to someone, well hopefully he doesn't show up and he will text me back
arghhhhhh :uhhhfacepalm:
G'damn, this was so perfect for me.... :-X
eek. that sux man lmao. :uhhhfacepalm: :uhhhfacepalm: :uhhhfacepalm:
-
Dammit - I screwed up. thought it was Friday today, and told the guy I was coming Saturday morning, which is actually today :(
so it looks like he sold it to someone, well hopefully he doesn't show up and he will text me back
arghhhhhh :uhhhfacepalm:
G'damn, this was so perfect for me.... :-X
eek. that sux man lmao. :uhhhfacepalm: :uhhhfacepalm: :uhhhfacepalm:
tell me about it! I feel gutted >:(
Oh well, I picked up 2x rubber coated 20kg plates with handles from another person this morning for $80AUD, wanted 4, but he already sold 2.
The handles make such a big difference compared to my bumper plates which are a pain.
Allows me to use them as a dumbbell/kettlebell thing.
Although my OCD is triggered by the fact that one plate has white lettering and the other one doesn't :huh:
(https://i.ebayimg.com/images/g/OhEAAOSwFChd~tpM/s-l800.webp)
-
Sunday 29th December 2019
Week 19
Height - 5'8.5"
weighed - 84.8kg(+0.3 ) 187lbs
waist - 34 inches
hip = 40 1/8 (+1/8)
upper thigh = 25.5 (+0.25)
Tanita scale bodyfat% = 21.1 (-0.4)
Total loss so far - weight 18.3kg 40.4lbs Waist 8 7/8 inches BF% Tanita 11.2%
No loss this week as expected from the 5k calorie xmas meal, but I may have recomped instead.
Seemed to have gained muscle on my legs and hips. Calves as well
---
Mild drained feeling.
Pretty darn sore cuff muscles.
Posterior chain, core and calves as well!
I think the single arm rows I do against the wall hammer my core and posterior chain.
-
Sunday 29th December 2019
band pull apart star drill - low tension x10 reps each of the 3 axis directions
band dislocates 1x20
dislocate broom stick stretch x 1+min
soft tissue work on subscapularis
various thoracic mobility work
stretches
57 min walk/hike
mid way through walk
backward walking up a 20-30 degree sloped path x 2+ mins
---
20 hour fast
2800+ calorie burn
ate 2300 calories
-
Monday 30th December 2019
soft tissue work and release session at home
Banded ankle work at home
bodyweight without shoes - 85+ kg
BBall practice session at WLC outdoor courts - 60 mins
band pull apart star drill - 10 reps each axis
band dislocates x15
dribble, shooting practice, high intensity moves and layups
A few jumps and dunks on 8 feet netball rim at the end.
Shooting has been average since I split off my upper body stuff to another day, too much upper body fatigue :/
On the other hand jumping was good today, felt explosive, and pretty glute dominant on my jumps now, in a good way.
Highest jumps of the day were 0.5 inch higher than my current bests.
vertical is just about 26 inches, 1.5 knuckles over 9'4" backboard and 3/4 of hand on 9 feet.
Drop step an inch better than vertical.
1.5 inches away from 9'10" rim off a few steps.
Getting down to 80kg should add 2 inches, and 2 more from leg strength increase, means should be able to grab it fairly soon...
---
back at home - Lower body
supported ATG split squat BW x10
facing down garage slope, in socks/barefeet
rotating sets between the squats
front squat Bar x5, 40kg x5, 60kg x5
High bar squat - Bar x 8, 40kg x5, 50kg x 5, 60kg x5, 80kg x3, 90kg x2, 100kg x2
65% of e1RM - 3 mins rests - explosive - 87.5kg 3x7, x6, x7
Squats felt all over the place today, and some sets bothered my left shoulder, so I moved the bar back up right against the neck.
Tried all kinds of stance width, form variants to try and make it click - well I had plenty of sets to do it :ibsquatting:
Kettbell swing onto toes 10kg plate x7, 24kg KB 2x10
clean grip deadlift + RDL combo barefeet - deadlift, lowered to knee, RDL back up, then lowered under control RDL style back to floor - 100kg x 6 combos - 3 reps normal, 3 reps hooked grip
front squat support - walkout and 1/8 squat pulses 80kg x5, 100kg x16
Good morning onto toes 40kgx5, 50kg x13
50kg GMs too light, going up next time.
Rotating between each exercise - 1.5+ mins rest
+ = 30secs rest
Wall tib raise - body at 45 degree angle - in oly shoes BW x11, x8 @RPE 10
single leg calf raise - on 1 inch elevation - controlled eccentric, 27kg dumbbell x18
Standing single leg raise - light Jumpstretch band - explosive - straight legs x14 @RPE 9
Lateral squat - BW x10, 35kg bar x 8 @RPE 8 each side, continuous
ATG split squat - front foot elevated 5 inches 14kg bar x8, each side back to back
ATG Cossack squat - BW x10, each side, continuous
stretch
+5kg on lateral squat, brutal but doable.
Added Cossack squats, similar to lateral squats, but ATG, with one feet pointed up at the bottom, deep stretch!
Stepping stone to doing side splits :)
===
16 hour fast - Broke fast just before weights with 2 cherries,3 macadamias and 10 pistachios
3700+ calorie burn for today, not including weights
ate 2700 calories
------
Grabbed some more rubber coated weights today from local Plus Fitness 24 hour gym - $2AUD per kg
So 4x10kg plates, and 2x20kg.
Really pleased with the extra flexibility the extra 10kg plates added to my workout today.
Might go back tomorrow and grab 4x 5kg plates.
I have around 300kg 660lbs worth of weights now, more than enough for my goals, plus my rack is only rated for $200kg :)
Once I reach 70-75kg, a 200kg 440lbs e1RM squat and 230kg 506lbs deadlift will be more than enough for my goals.
They are not quite round, but no issue with the 5kg and 10kg plates, and the 20kg plate I have is no big deal on squats.
(https://i.ebayimg.com/images/g/SBEAAOSwlr1d6FAD/s-l800.webp)
Getting more keen on a Safety Squat bar, even if I don't squat with it, it's useful for Calf raises, Good Mornings, hand supported Split squats and even hip thrusts :)
So missing out on that deal the other day might be a blessing in disguise as I can put the money from that $100 bar towards the SSB.
Won't be needing 2 oly bars if I have an SSB.
Deciding between the Iron Edge SSB, the ATX one, and the Verve Elite SSB (has removable handles), a clone of the Titan Fitness V2 SSB (which is a clone the EliteFTS one)
Iron Edge sell replacement pads for their bar, so it's a plus, and it's cheaper than the others
http://www.youtube.com/watch?v=crgruh3PFGE
http://www.youtube.com/watch?v=bdDYuLAXTKk
And the weird thing about a SSB squat is that even though your more upright, there is less forward knee travel than a high bar squat!
see 4:15
http://www.youtube.com/watch?v=CE3Avc53JXA
-
Tuesday 31st December 2019
Feel moderately drained, and sore all over
soft tissue work on subscapularis
various thoracic mobility work
stretches
58 min walk/hike
mid way through walk
backward walking up a 20-30 degree sloped path x 2+ mins
---
20 hour fast
2600+ calorie burn
ate 2000 calories
-
Wednesday 1st January 2020
Still feeling a little beat up from last workout
First training session of the new year - will I dunk by December this year?
Gonna need a 40 inch vertical minimum with my short arms....
fasted
bodyweight without shoes - 84.1kg
soft tissue work at home for whole body
BBall practice session - WLC outdoor courts - 72 mins
dribble, shooting practice, and intense dribble and moves.
A few jumps after 50 mins and then drink dunks on 8 feet Netball rim till end.
Felt lackluster all around. No hops today.
stretched lower body
Resistance at the outdoor courts
3 level ext rotated band pull apart - to forehead, shoulder, sternum low tension x 10 each
band curls x10 to warmup forearm tendons
+ = 30secs rest
alternating sets - 2 mins rest
Dips - forward leaning - on corner of fence - dip shrugs BW x10, BWx2 warmup
BW explosive 2x12 @RPE 9 on last set
inverted row on stair railing - undergrip - explosive - BW x12, x9 @RPE 9
Overhand grip with bent legs x10
Pushups - feet elevated 20 inches - triangle, hand touching - explosive - BW x10 @RPE 9
maintenance
Pushups still bothering my left shoulder, so will change things up.
stretch
Back at home
High angle rows to ribcage - elbow out - 12kg x10, 24kg Kettlebell 2x3
barbell 20kg x10, 40kg x12 +5+5 @RPE9
3 axis lateral wall slide for cuffs short Rogue light band - controlled, dual strand x7 each axis/side
Band partial pull apart row into snatch grip front raise light Rogue band, single strand 2x10
stretch
---
20 hour fast
3200 calorie burn, not including weights
ate 1700 calories
-
Thursday 2nd January 2020
Posterior chain quite sore :o
band pull apart star drill - low tension x10 reps each of the 3 axis directions
band dislocates 1x20
dislocate broom stick stretch x 1+min
soft tissue work on subscapularis, left glute and feet
various thoracic mobility work
stretches
66 min walk/hike
mid way through walk
backward walking up a 20-30 degree sloped path x 2+ mins
---
21 hour fast
2700 calorie burn
ate 2400 calories
----
Wow weighed 83.5kg this morning and now 84kg after dinner - finally away from 85kg!
I'm normally around 86-87kg after dinner, so that's a big drop.
And I look it physically, visually a lot slimmer.
-
Monday 3rd January 2019
soft tissue work and release session at home, lower body and pec minor/subscapularus
Noticed my left serratus are smaller than my right, could be a one factor my left shoulder impingement
bodyweight without shoes - 83.8 kg
BBall practice session at WLC outdoor courts - 58 mins
dribble, shooting practice, high intensity moves and layups
A few jumps and dunks on 8 feet netball rim at the end.
Jumps very explosive today and up again!
First jump I did off a few steps was quite low, but I then did a 1 step vertical, and got the base of my fingers to the 9'4" backboard, + 1inch
Then did a standing vertical, and got 2 knuckles on that backboard.
Did a few approach jumps, and the first 3 step jump I touched the 9'10" rim!
Next jump bottom of the thick part at the back, and then dropped off to 1 inch below....
So vertical is just about 26.5 inches, 2 knuckles over 9'4" backboard and wrist 1.5 inches below 9 feet.
One step vertical = 27.5 inches
approach L-R jump = 30 inches.
Finally a member of the 30 inch club :)
Just feels like a big increase from last week, where I was 1.5 inches under that 9'10" rim!
---
back at home - Lower body
supported ATG split squat BW x10, and Peterson stepups BW x5
facing down garage slope, in socks/barefeet
rotating sets between the squats
front squat Bar x5, 40kg x5, 60kg x5
High bar squat - Bar x 8, 40kg x5, 50kg x 5, 60kg x5, 80kg x3, x2, 90kg x2, 100kg x2, 105kg x1
70% of e1RM - 3 mins rests - explosive - 95kg 3x5, 2x4 @RPE7
Squats felt quite hard today, I think from fatigue from BBall and jumps.
I alternated sets with the bar against my neck and an inch lower on the meat of the traps - quite a difference in feel for that one inch!
I prefer the lower position, feels more balanced between quads and glutes, and you can sit back better, plus more bar padding.
The higher position feels like a front squat and more knee stress, but no pain just more patella tendon stretch and stress
Kettbell swing onto toes 10kg plate x7, 24kg KB 2x10
clean grip deadlift + RDL combo barefeet - deadlift, lowered to knee, RDL back up, then lowered under control RDL style back to floor - 100kg x 6 combos - 3 reps normal, 3 reps hooked grip
Rotating between each exercise - 1.5+ mins rest
This group in Oly shoes
front squat support - walkout and 1/8 squat pulses 80kg x5, 90kg x5, 100kg x20
Good morning onto toes 40kgx5, 50kg x2, 60kg x8
Wall tib raise - body at 45 degree angle - in oly shoes BW x12, x8 @RPE 10
single leg calf raise - on 1 inch elevation - controlled eccentric, 30kg dumbbell x14
front squat pulses hammered my mid thoracic erectors, felt all cramped and strained afterwards for quite some time.
Standing single leg raise - light Jumpstretch band - explosive - straight legs x15 @RPE 8.5
Lateral squat - BW x10, 35kg bar x 10 @RPE 8 each side, continuous
ATG split squat - front foot elevated 5 inches - barbell 20kg x8, 30kg x10 each side back to back
ATG Cossack squat - 5kg plate in front x10, each side, continuous
3 axis lateral wall slide for cuffs - short Rogue light band - controlled, dual strand x10 each axis/side
stretch
Right hamstring felt strained - see how it feels tomorrow
Workout was long and draining but I gutted through it, as I know I'll have a ice reward in 4 days time :)
But yeah 2.5 hours after BBall is not ideal, but it's hard to figure what I can cut out :(
===
16 hour fast - Broke fast just before weights with a handful of blue berries, 3 macadamias and 10 pistachios
3000 calorie burn for today, not including weights
plan to eat 2000 calories
82.8kg bodyweight before shower :0
------
ordered my Iron Edge safety squat bar today - should receive it by next Monday in time for my next squat session.
Looking forward to doing calf raises and split squats with it!
-
I just figured out what caused the fat loss plateau a couple of weeks back.
It was my Fitbit One - I had been keeping it in my shorts pocket when the hip clip broke, which I know now inflates the calorie count quite a bit!
This week I received my replacement clips, and it's back clipped on my shorts waist, and noticed a drop in calorie burn.
Instead of 3500-3700 calorie burn on training days, it's now down to 3000-3200
so my metabolism hasn't slowed down by 400-500, I was just measuring it wrong for the last 5 months...
-
I just figured out what caused the fat loss plateau a couple of weeks back.
It was my Fitbit One - I had been keeping it in my shorts pocket when the hip clip broke, which I know now inflates the calorie count quite a bit!
This week I received my replacement clips, and it's back clipped on my shorts waist, and noticed a drop in calorie burn.
Instead of 3500-3700 calorie burn on training days, it's now down to 3000-3200
so my metabolism hasn't slowed down by 400-500, I was just measuring it wrong for the last 5 months...
eek lol.
sounds like a software bug i occasionally try to track down, lmao.
good that you figd it out.
-
I just figured out what caused the fat loss plateau a couple of weeks back.
It was my Fitbit One - I had been keeping it in my shorts pocket when the hip clip broke, which I know now inflates the calorie count quite a bit!
This week I received my replacement clips, and it's back clipped on my shorts waist, and noticed a drop in calorie burn.
Instead of 3500-3700 calorie burn on training days, it's now down to 3000-3200
so my metabolism hasn't slowed down by 400-500, I was just measuring it wrong for the last 5 months...
eek lol.
sounds like a software bug i occasionally try to track down, lmao.
good that you figd it out.
No I think having it in the pocket/leg registers more false movements as the leg swings back and forwards while walking or if you tap your legs while sitting etc
-
Saturday 4th January 2020
Mild drained feeling.
Sore calves and erectors, but not too bad overall.
Seems to be way less beatup on these lower rep squat days compared to the last workout where I do 5 sets of 7-6 reps at 65% of e1RM, even though there is still a bit rep buffer from failure.
Right hammie feels ok, at least with everyday activities.
soft tissue work on subscapularis
various thoracic mobility work
stretches
60 min walk/hike
mid way through walk
backward walking up a 20-30 degree sloped path x 2+ mins
---
21 hour fast
2500+ calorie burn
plan to eat 2000 calories
-
Sunday 5th January 2020
Week 20
Height - 5'8.5"
weighed - 83.2kg(-1.6) 183.4lbs
waist - 33 5/8 inches (-3/8)
hip = 39.75 (-3/8)
upper thigh = 25 1/8 (-3/8)
Right calf = 15 5/8
Neck = 15 5/8
Wrist = 6.5
Tanita scale bodyfat% = 20.5 (-0.6)
Total loss so far - weight 19.9kg 43.9lbs Waist 9.25 inches BF% Tanita 11.8%
First weigh in of the year and it's back on track :)
Big drop in weight, but waist size suggests more like 1kg, but maybe I also gained some waist size from erectors.
I shrunk a lot everywhere this week
5 months now, probably another 3 months till I hit a level leaner than my leanest ever.
Lean body mass has been stable around 66kg based on the Tanita BF%, which if true will mean I can get down to 70kg at 6%BF.....
Navy formula says I'm 17% BF
My new BBall shorts from Aliexpress have quite a tight waistband at 2XL-3XL compared to western shorts, and it makes my fat rolls hang over the edge...
Not a good look, as I practice topless most of the time, need to get leaner! :p
---
Erectors, quads, glutes, hammies, calves are still achey
right frontal ankle slightly inflamed again...
-
Poor asians like us. Have to be a semi pro just to touch rim....
It's only because I have short arms for my height, or a long neck.. :trollface:
My old asian boss about the same height as me has 4 inches longer reach
And I recall the personal trainer at my old gym, was about 5'6" or so, quite a bit shorter than me, and his reach was 4-5 inches long than mine :uhcomeon:
On the other hand short arms made me a good bencher for my weight back in my early 20s, already was benching 100kg for 6+ slow HIT reps, at 69-71kg bodyweight after less than a year of training, estimated 1RM back then was probably already near 2xBW... not that I care for benching anymore, not with my banged up left shoulder :-X
You just deal with the cards your dealt
There are some natural born Asian freaks out there though
This guy is 5'7"... for me to do the same I would need to jump over 46 inches... 40 to put wrist on rim, +3 for 2 hands, +3 for ball in hands
http://www.youtube.com/watch?v=OYdcL2zsQcI
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Sunday 5th January 2020
Achey legs, calves and hips
bodyweight without shoes - 83.5kg
soft tissue work at home for whole body
BBall practice session - WLC outdoor courts - 69 mins
dribble, shooting practice, and intense dribble and moves.
A few jumps and dunks on 8 feet netball rim
Good intensity, but crap shooting and hops back down... at least my fatigued state hops are also going higher.
2-3 inches lower than my currents bests
stretched lower body
Resistance at the outdoor courts
3 level ext rotated band pull apart - to forehead, shoulder, sternum low tension x 10 each
band curls x10 to warmup forearm tendons
alternating sets - 2 mins rest
Dips - forward leaning - on corner of fence - dip shrugs BW x10, BWx2 warmup
BW explosive 2x12 @RPE 9 on last set
inverted row on stair railing - undergrip - explosive - BW x9, x10 @RPE 8
maintenance
stretch
Back at home
High angle rows to ribcage barbell 20kg x10, 40kg x7, 45kg 2x12
3 axis lateral wall slide for cuffs short Rogue light band - controlled, dual strand x10 each axis/side
vertical wall slide with cardboard roll and band short light Rogue band, dual strand 2x10 (cited in research as one of the best exercises at activating the serratus anterior)
(https://i1.wp.com/squatuniversity.com/wp-content/uploads/2018/09/img_4112.jpg?w=445&h=625&ssl=1)(https://i1.wp.com/squatuniversity.com/wp-content/uploads/2018/09/img_4113.jpg?w=417&h=625&ssl=1)
To progress this exercise, you can start slowly backing your feet away from the wall. A greater lean will increase the challenge for your body to maintain all of the prior cues. Again, staggering your feet during this exercise can help ensure you don’t end up dragging your arms down from the elevated position (to limit over recruiting your pec minor).
stretch
---
14 hour fast - broke fast before heading to BBall with a couple of cherries, was feeling light headed
3000 calorie burn, not including weights
plan to eat 2000 calories
-
Monday 6th January 2020
Not drained - good - but legs, hips and erectors quite sore
band pull apart star drill - low tension x10 reps each of the 3 axis directions
band dislocates 1x20
dislocate broom stick stretch x 1+min
soft tissue work on subscapularis and pec minor
various thoracic mobility work
stretches
59 min walk/hike
mid way through walk
backward walking up a 20-30 degree sloped path x 2+ mins
---
19 hour fast
2600 calorie burn
plan to eat 1800 calories
---
Got my Safety Squat Bar pads today - they were sent separately.... hope I get the bar tomorrow, before my weights session
-
I picked a pair of these ANTA Klay Thompson KT 2 Low outdoor shoes, for cheap, well they are 3 years old, but reviewed well... more camo gear for me ;D
(https://dpegb9ebondhq.cloudfront.net/product_photos/52010327/IMG_7680_original.JPG) (https://d1nr5wevwcuzuv.cloudfront.net/product_photos/52010360/IMG_7682_original.PNG)
-
Tuesday 7th January 2019
soft tissue work and release session at home, lower body and pec minor/subscapularus
bodyweight without shoes - 84.1 kg
fasted
BBall practice session at WLC outdoor courts - 50 mins
dribble, shooting practice, high intensity moves and layups
A few jumps and dunks on 8 feet netball rim at the end.
Ehhh hops still down, can't get to rim like last week.
Maybe effects of diet.
---
back at home - Lower body
supported ATG split squat BW x10
facing down garage slope, in socks/barefeet
Safety Bar squat - Bar x 8, 40kg x5, 50kg x 5, 60kg x5, 80kg x3, 90kg x2, 100kg x2, 105kg x1
110kg x3 @RPE10
75% of e1RM - 3 mins rests - explosive - 90kg 4x4
rest 5 mins
AMRAP 90kg x10 @ RPE9.5 - major back rounding
The Iron Edge SSB weighs 15kg, so had to slap on an extra 5kg every weight change... might grab a set of 5kg to leave on the bar...
Iron Edge SSB is sure harder than high bar squats, last week after an hour of BBall and jumps, I did 110kg x6 @RPE9 bare foot
Today, in the same conditions, SSB 110kg x3 and back was rounding pretty bad on third rep, 4th might have been iffy
Although easier than front squats, doubt I can FS 110kg x3 right now, I think that's my 1RM
High bar squat is about 140kg, and SSB is around 120-125kg today, but should get better with more practise and lat tightness.
So about 11% weaker.
The SSB was harder, but way more comfortable and fun than high bar squats.
Didn't get that scary heavy feeling of the weight on me was I ramped up the weights like with a straight bar
Also less stress on the knees somehow, even though I was way more upright, and with the quads activated fairly well....
Brutal on the whole back though, even the posterior chain. The bar tries to round you over as you tire.
The handles are quite long, I had to cue my self to flare my elbows to avoid smacking them into my knees - next time I will flare and pull on the handles to tighten up my back/lats
Talk about major back and posterior chain smackage, gonna be super sore tomorrow!
Kettbell swing onto toes 10kg plate x7, 24kg KB 2x10
clean grip deadlift + RDL combo barefeet - deadlift, lowered to knee, RDL back up, then lowered under control RDL style back to floor - 105kg x 6 combos - 3 reps normal, 3 reps hooked grip
Rotating between each exercise - 1.5+ mins rest
This group in Oly shoes
SSB Good morning onto toes 40kgx5, 50kg x5, 60kg x10
Wall tib raise - body at 45 degree angle - in oly shoes BW x11, x10 @RPE 10
SSB single leg calf raise - on 1 inch elevation - controlled eccentric, 60kg x10
Standing single leg raise - light Jumpstretch band - explosive - straight legs x15 @RPE 8.5
Lateral squat - BW x10, 35kg bar x 10 @RPE 8 each side, continuous
ATG split squat - front foot elevated 5 inches - barbell 20kg x8, 30kg x10 each side back to back
ATG Cossack squat - 5kg plate in front x10, each side, continuous
stretch
The SSB padding felt OK, but a bit jiggly and and the handle width pressed down on where my traps attach to the bone, so I have red marks there.
About in line with my outer pecs... thicker pads would have made the weight a bit more on the meat of my traps.
Had a bit of slight left shoulder pain as a result, but it felt better as the workout wore on.
Hands free mode was ok, but not that stable for me, and the bar swayed a bit on split squats due to the padding not hugging you much.
So I think the Verve bar is way better here, a clone of the EliteFTS SS Yoke bar.
IE SSB felt great on GMs, none of that scary strain on the lower back, just the good stuff.
Very nice on calf raises and lateral squats - I mean try and load 60kg on a dumbbell for single leg calf raises!
Wobbly on split squats as you can see in the video below
SSB seems to improve my squat form - when I did ATG cossack squats at the end it was so easy and form was spot on compared to last week
Montage of some things I did today
http://www.youtube.com/watch?v=ng0dDgs-U8Q
===
16 hour fast - Broke fast just before weights with a handful of cherries, 3 macadamias and 10 pistachios
3000 calorie burn for today, not including weights
ate 2400 calories
-
Wednesday 8th January 2020
Was expecting to be super sore, but not much different from the usual...
Adductors, erectors, calves and glutes the most sore, followed by abs, hammies and quads
Not drained - not having to lug around heavy dumbbells helps!
Looking forward to next squat day - SSB squatting is "fun and exciting" :ibsquatting:
band pull apart star drill - low tension x10 reps each of the 3 axis directions
band dislocates 1x20
dislocate broom stick stretch x 1+min
light band W pull aparts x 15
foam roll wall slides for serratus x 10
soft tissue work on subscapularis and pec minor
various thoracic mobility work
stretches
63 min walk/hike
mid way through walk
backward walking up a 20-30 degree sloped path x 2+ mins
---
21 hour fast
2500 calorie burn
plan to eat 1900 calories
just about to crack under 83kg before dinner.
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hehe yeah. on the good side is that it seems like you don't have a chunky bone structure evidenced by your wrist and lower calf width. i know the people that have elephant legs have a harder time getting elevation.
im like that too which helps a lot imo. large bones are not good for speed and explosiveness. just look at yao ming lol.
I was like a twig in my teens, but my dad is more bulky with naturally big quads and calves (shorter, but has bigger wrists and hands than me), so I have a bit of that, but with skinny upper body - it's like my upper and lower are from two different people :)
I look more bulky when I get fat, but I should look pretty slim when I'm lean.
My grandfather - I have some of his genes ;)
Tall dude is the centre of his BBall team, I think he was close to 7 feet
(https://i.imgur.com/13ZDokA.jpg)
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Thursday 9th January 2020
Hamstrings, calves and erectors still pretty sore
bodyweight without shoes - 83.5kg
soft tissue work at home for whole body
BBall practice session - WLC outdoor courts - 56 mins
dribble, shooting practice, and intense dribble and moves.
A few jumps and dunks on 8 feet netball rim
Still not back to the 9'10" rim yet, about an inch under on best jump.
But highest I have jumped in a fatigued state, so far.
Vertical was almost as good as my current best, so maybe technique issues with running jump...
Touched my head on the Blacknet sitting on 9'10" rim, a few times, 2 inches above the bottom.
Which I think sits at 8'4"
8'6" head touch - 5'9.5" in shoes = 32.5 inches??? Should be able to touch 10 feet if I got my act together :/
stretched lower body
Resistance at the outdoor courts
3 level ext rotated band pull apart - to forehead, shoulder, sternum low tension x 10 each
band curls x10 to warmup forearm tendons
alternating sets - 2 mins rest
Dips - forward leaning - on corner of fence - dip shrugs BW x10, BWx2 warmup
BW explosive 3x8 @RPE 8 on last set
inverted row on stair railing - undergrip - explosive - BW 3x8 @RPE 8.5
maintenance
stretch
Back at home
High angle rows to ribcage barbell 20kg x10, 40kg x7, 45kg x12, x11 @ RPE9
vertical wall slide with cardboard roll and band short light Rogue band, dual strand 2x10
3 axis lateral wall slide for cuffs short Rogue light band - controlled, dual strand x10 each axis/side
stretch
---
14 hour fast - broke fast beforesession at home with 3 cherries, and nuts
3000 calorie burn, not including weights
plan to eat 2000 calories
-
that photo of your grandfather is super cool, i mean just that you have it.
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that photo of your grandfather is super cool, i mean just that you have it.
I scanned it a while back when i was going through my parent's photo albums :)
---
I measured my Blacknet and it's 1'9" long, instead of the 1'6" so my head touch jumps yesterday were 30+ inches instead of 33+
Still that means I should be touching the 9'10" rim it was hanging off, consistently, but not quite yet...
-
Friday 9th January 2020
A bit beat up in my lower body today from yesterday, while upper body is barely touched...
Both my ankles feel it - my left frontal side feels inflamed like a mild sprain....
I think the head touch jumps may have caused with the odd landings, I did quite a few of them yesterday.
various thoracic mobility work
stretches
63 min walk/hike
mid way through walk
backward walking up a 20-30 degree sloped path x 2+ mins
---
19 hour fast
2500 calorie burn
plan to eat 1900 calories
Wooo weighed 82.5kg straight out of bed this morning!
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Saturday 11th January 2020
soft tissue work and release session at home, lower body
Dang bodyweight was low today, even after a late spaghetti meal before sleep :o
bodyweight without shoes - 82.8 kg
fasted
BBall practice session at WLC outdoor courts - 50 mins
dribble, shooting practice, high intensity moves and layups
A few jumps at the end.
No energy today, only did 3 jumps, wasn't feeling it.
Maybe due big drop in bodyweight
Not too many jumps, but I did shoot a lot of 3s today, which has some jumping :)
---
back at home - Lower body
supported ATG split squat BW x10
facing down garage slope, in socks/barefeet
Front squat - Bar x8, 40kg x5, 60kg x5
Safety Squat Bar (SSB) squat - Bar x 8, 40kg x5, 60kg x5, 80kg x2, 90kg x2, 100kg x2
65% of e1RM - 3 mins rests - explosive - 82.5kg 3x7, 3x6
Eee - was supposed to do 4 sets, must have enjoyed myself too much and then realized I did 6 sets when I checked the videos..... :ibsquatting:
Oh well, I got dial my form in on the new Safety squat bar.
Last week, and today on the warmup sets, I was feeling it a lot in my whole back and upper hammies, and thought this was not right!
So I sat straight down, trying to keep as upright as I could, and boom, it felt proper... way more quad stress now, especially the VMO, and way less back stress.
In fact I felt it in my quads way better than even front squats, yet no knee discomfort and any bad strains... :o
Also seems to tax my ankle mobility less than other squats
Now I think the SSB maybe the best overall strength exercise for jumping.
Your upper body is relatively relaxed as well compared to any other squat type or the trap bar deadlift.
Hits quads hard, without the upper body discomfort and limitations of the front squat, and way less shear on the knees.
Form feels way more natural, just sit down and stand back up, compared to any other squat form for me.
revised form on third set - subtle but such a big change in feel!
http://www.youtube.com/watch?v=Or9yw1h68Hs
Kettbell swing onto toes 10kg plate x7, 24kg KB 2x10
clean grip deadlift + RDL combo barefeet - deadlift, lowered to knee, RDL back up, then lowered under control RDL style back to floor - 105kg x 5 combos - 3 reps normal, 3 reps hooked grip
Rotating between each exercise - 2 mins rest
This group in Oly shoes
SSB Good morning onto toes 40kgx5, 50kg x10
Wall tib raise - body at 45 degree angle - in oly shoes BW x11, x10 @RPE 9
SSB single leg calf raise - on 1 inch elevation - controlled eccentric, 60kg x11
Flat shoes
Standing single leg raise - light Jumpstretch band - explosive - straight legs x12 @RPE 8.5
SSB Lateral squat - BW x10, 42.5kg x 7 @RPE 8 each side, continuous
SSB ATG split squat - front foot elevated 5 inches 42.5kg x10 each side
stretch
The pads on my SSB bar still bother my left shoulder and don't hug the body enough.
Gonna sell this one and buy the Verve Fitness, EliteFTS SS Yoke clone bar.
I didn't want to wait till end of January when the come back in stock so got this Iron Edge bar to hold me over....
The pad is way beefier than mine
(https://cdn.shopify.com/s/files/1/0028/0235/2194/products/image_b64a22bb-f407-423c-a3a2-2c3ab46481ad_620x.jpg?v=1575834917)
===
16 hour fast - Broke fast just before weights with a handful of cherries, 3 macadamias and 10 pistachios
3100 calorie burn for today, not including weights
plan to eat 2200 calories
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Sunday 12th January 2020
Week 21
Height - 5'8.5"
weighed - 82.5kg(-0.7) 181.9lbs
waist - 33 3/8 inches (-0.25)
hip = 39.5 (-0.25)
upper thigh = 25 (-1/8)
Right calf = 15 5/8
Neck = 15 5/8
Wrist = 6.5
Tanita scale bodyfat% = 20.5
Total loss so far - weight 20.6kg 45.4lbs Waist 9.5 inches BF% Tanita 11.8%
I was actually lighter yesterday at 82.2kg, and smaller waist as well, so holding some water
No change in Tanita BF% this week....
Weight drop is about where I want it to be 0.75kg a week, so calorie burn/count seems fairly accurate.
shorts and compression pants are starting to feel looser... so my large BBall shorts may end up super baggy when I shredded :p
---
Mild drained feeling.
Lower erectors, quads and calves feel brutalised.
Hammies and upper back to a lesser extent.
-
Sunday 12th January 2020
started to feel better by late afternoon
band pull apart star drill - low tension x10 reps each of the 3 axis directions
band dislocates withlight rogue band 1x20
light jumpstretch band dislocate stretch x 1+min
various thoracic mobility work
light jumpstretch band stretch on each arm from behind - pec, pec minor, subscap, lats etc
stretches for lower body
60 min walk/hike
mid way through walk
backward walking up a 20-30 degree sloped path x 2+ mins
---
19 hour fast
2500 calorie burn
plan to eat 1900 calories
-
Monday 13th January 2020
Legs and posterior chain still beat up from last session
bodyweight without shoes - 83.5kg
soft tissue work at home for whole body
BBall practice session - WLC outdoor courts - 72 mins
dribble, shooting practice, and intense dribble and moves.
A few jumps and dunks on 8 feet netball rim
No hops today as expected - fatigue and diet
stretch
Back at home
3 mins rest
vertical wall slide with foam roller and band short light Iron Edge band 3x10
3 axis lateral wall slide for cuffs short Rogue light band - controlled, dual strand x10 each axis/side
Skipped most of my upper body stuff, wasn't in the mood, plus it will help recovery
---
18 hour fast - broke fast before resistance at home with 2 cherries, and nuts
2900+ calorie burn, not including weights
ate 2200 calories
-
Head touch jump from yesterday - only barely touched it, 8'1", compared to the 8'3" last time around.
Also noticed on my running jumps I don't reach directly above, but at an angle, that could add a couple of inches if I didn't do that....
(https://i.imgur.com/bcYgCWY.jpg)
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Tuesday 14th January 2020
Calves and feet pretty sore from yesterday - was landing from my jumps, on the balls of my feet without much knee bend
sore tissue work on feet, pecs, calves, glutes and outer quads.
broom stick dislocate stretch x 1+min
various thoracic mobility work
stretches
70 min walk/hike
mid way through walk
backward walking up a 20-30 degree sloped path x 2+ mins
---
19 hour fast
2500 calorie burn
plan to eat 1600 calories
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Wednesday 15th January 2020
hamstrings and erectors still pretty sore
soft tissue work and release session at home, lower body
bodyweight without shoes - 82.9 kg
fasted
BBall practice session at WLC outdoor courts - 60 mins
dribble, shooting practice, high intensity moves and layups
Jumps and dunks on 8 feet netball rim at the end
Average session, and no hops, but did get back to a 8'3" head touch jump
Worked on my inbetween the legs layup today, then hopefully into a dunk on the 8 feet netball rims :)
back at home - Lower body
supported ATG split squat BW x10
facing down garage slope, in socks/barefeet
Safety Squat Bar (SSB) squat - Bar (15kg) x 8, 35kg x5, 55kg x5, 80kg x3, 90kg x2, 100kg x2
70% of e1RM - 3 mins rests - explosive - 90kg 3x5, 3x4 @RPE8
Tried to stay upright, but damn SSB squats today brutalised my whole back, and upper hamstrings.
While also exerting extreme stress on my quads right around the knee, without also putting shear on the knee.
Yeah, pretty much felt like a front squat and good morning all in one, with a slight twist!
Needless to say my posterior chain was smoked after these sets.
I can see why people say the SSB blows up your deadlifts.
I reckon by the time I get to a 180kg SSB, my erectors and thoracic muscles are gonna be huge :o
Also got some new sandwich style J hooks for my rack - made things much easier unracking and reracking the thick SSB.
Rated for 1200kg, so quite an upgrade from my old 200kg originals :)
Kettbell swing onto toes 10kg plate x7, 24kg KB x10
clean grip deadlift + RDL combo barefeet - deadlift, lowered to knee, RDL back up, then lowered under control RDL style back to floor - 90kg x 6 combos - 3 reps normal, 3 reps hooked grip
Rotating between each exercise - 2 mins rest
This group in Oly shoes
Wall tib raise - body at 45 degree angle - in oly shoes BW x13, x13 @RPE 9
SSB single leg calf raise - single arm supported on opposite side - on 1 inch elevation - controlled eccentric, 60kg x12 @RPE9
Flat shoes
Standing single leg raise - light Jumpstretch band - explosive - straight legs x16 @RPE 9
SSB Lateral squat - BW x10, cossack squat with 5kg plate, 30kg x5, 40kg x 7 @RPE 8 each side, continuous
SSB peterson step up - front foot elevated 5 inches - arm supported 40kg x6, 60kg x15 each side
stretch
Dropped a set of KB swings, dropped Good mornings and dropped weight on deadlift/RDl combo from 105kg to 90kg due to SSB smoking my posterior chain!
This did finally get my workout down to 2 hours :)
SSB lateral squat felt great today - felt deep, solid and stable.
This is my Bulgarian split squat style unlateral move - feels pretty much the same, except way more stable, easier to setup and doesn't hurt the rear leg.
Improves flexibility and 50% less sets!
Good for agility strength base, and wide stance dribbling moves, plus with a running jump you plant sideways so this has to help some.
Added back in Peterson setups, but now with the SSB , and hand support for stability. Felt great. 60kg was very easy due to the stability, will go up to 75-80kg next time.
===
16 hour fast - Broke fast just before weights with a handful of cherries, 3 macadamias and 10 pistachios
3200 calorie burn for today, not including weights
plan to eat 2300 calories
-
Thursday 16th January 2020
Mild drained feeling.
Really sore feet and calves, followed by erectors, hamstrings and quads.
Abs feel nailed as well, but not actually sore. SSB squats do hit the abs hard
----
band pull apart star drill - low tension x10 reps each of the 3 axis directions
band dislocates with light rogue band 1x20
light jumpstretch band dislocate stretch x 1+min
various thoracic mobility work
3 Way light jump stretchband Shoulder Mobilization
Overhead Wall Rollout with foam roller x 15
Horizontal light jumpstretch Band Fly x10
stretches for lower body
---
60 min walk/hike
mid way through walk
backward walking up a 20-30 degree sloped path x 2+ mins
---
19 hour fast
2500 calorie burn
plan to eat 1800 calories
-
Friday 17th January 2020
Really groggy today from lying in bed for over 10 hours...
Cuffs and serratus surprisingly sore this morning, I didn't think the stuff I did yesterday was overly taxing on them, I guessed wrong!
As are my glutes and hamstrings from resisting the band when doing them...
----
band pull apart star drill - low tension x10 reps each of the 3 axis directions
band dislocates with light rogue band 1x20
light jumpstretch band dislocate stretch x 1+min
various thoracic mobility work
stretches
---
Raining today, so no BBall, but will most likely try and get a walk in sometime.
Probably skip upper body stuff as well
I could use the recovery anyway and desensitize the muscles
Go to the shopping centre to walk if rain persists
62 min walk/hike
mid way through walk
backward walking up a 20-30 degree sloped path x 2+ mins
---
20 hour fast
2500 calorie burn
plan to eat 1700-1800 calories
Weighed 81.5kg this morning and finally under 20% BF on the Tanita, at 19.9% ! :D
-
Saturday 18th January 2020
Damn glutes, hammies, and adductors still pretty sore....
----
Just a rest day of sorts
But I did my usual mobility stuff when I wake up, in the bathroom before I get ready :)
Just noticed it more as I get leaner.
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Raining, but lots of walking in the city, looking at shops etc
Notice on the train to the city, that my VMOs have blown up in size quite a bit!
---
17 hour fast
2800 calorie burn
plan to eat 2200 calories
-
check this 53 year old dude - that's my goal bodyfat% :ninja:
Getting there bit by bit - can't wait to see what it feel like not to cart around extra fat.
I have a vague memory of when I was at my leanest, running back home when the rain started, felt fast as the wind at 69kg 152lbs
http://www.youtube.com/watch?v=pxDMVrRyt2Y
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Sunday 19th January 2020
Week 22
Height - 5'8.5"
weighed - 81.9kg(-0.6) 180.6lbs
waist - 33 1/8 inches (-0.25)
hip = 39.25(-0.25)
upper thigh = 24 7/8 (-1/8)
Right calf = 15.5 (-1/8)
Neck = 15.5 (-1/8)
Wrist = 6.5
Tanita scale bodyfat% = 20.2 (-0.3)
Total loss so far - weight 21.2kg 46.7lbs Waist 9.75 inches BF% Tanita 12.1%
Holding a lot of water today - weighed less, smaller waist and lower BF% the last 2 days....
Still lower than last week though
---
Still not all that fresh feeling despite the last few days of not doing much.
At least I am less sore, but still some aches in my posterior chain.
-
Sunday 19th January 2020
Posterior chain still a little sore
soft tissue work and release session at home, lower body
bodyweight without shoes - 81.8 kg
fasted
BBall practice session at WLC outdoor courts - 65 mins
dribble, shooting practice, high intensity moves and layups
Jumps and dunks on 8 feet netball rim at the end
Moves ok, still no hops. I'll out it down to the diet and some fatigue
About an inch off the 9'10" rim still
back at home - Lower body
supported ATG split squat BW x10
peterson setups bW x10
Kettbell swing onto toes 24kg KB x5, 2x10
done between warmup sets of SSB squats - 2.5 mins rest
facing down garage slope, in socks/barefeet
Safety Squat Bar (SSB) squat - Bar (15+5kg) x 8, 40kg x5, 60kg x7, 80kg x3, 90kg x2, 100kg x2
75% of e1RM - 3 mins rests - explosive - 94kg 4x4, x3 @RPE8
100kg x2 in warmups felt darn hard.
Worksets not that easy despite the rep buffer. I had to really focus on looking up, arching chest up hard to not get bent over by the SSB.
Form took a while to dial in, not until my second work set did I get there....
Knees also feel achey today from SSB, while trying to stay up right etc - felt very much like a front squat today.
So for this reason and with my form not dialed in, I'll stay udner 100kg for a bit until my body adapts to SSB and my form and cues are on point
Compared to straight bar back squats, there is such a big jump in difficulty each 5kg you add onto the SSB!
It probably is fairly close to front squats load wise, done the way I did em today.
I noticed my depth has increased by 2-3 inches compared to last week, below parallel now... must be due to losing some fat in my calves and hamstrings :)
clean grip deadlift + RDL combo barefeet - deadlift, lowered to knee, RDL back up, then lowered under control RDL style back to floor - 90kg x 7 combos - 3 reps normal, 4 reps hooked grip
1 deadlift + 12 RDL x 90kg
90kg felt a bit too easy today, going up next time.
This group in Oly shoes
Wall tib raise - body at 45 degree angle - in oly shoes BW x15, x11 @RPE 10
SSB single leg calf raise - single arm supported on opposite side - on 1 inch elevation - controlled eccentric, 62.5kg x11 @RPE9
Flat shoes
Standing single leg raise - light Jumpstretch band - explosive - straight legs x15 @RPE 9
SSB Lateral squat - BW x10, cossack squat with 5kg plate, 20kg x5, 40kg x 7 @RPE 8 each side, continuous
stretch
video montage of most of my exercises today
http://www.youtube.com/watch?v=hXFLczvNiDM
===
16 hour fast - Broke fast just before weights with a handful of cherries, 3 macadamias and 12 pistachios
3100 calorie burn for today, not including weights
plan to eat 2500 calories
-
Monday 20th January 2020
Mild drained feeling
Sore calves, erectors, quads, glutes and adductors
Upper body is a little sore as well...Still don't know why my calves get so sore
----
various thoracic mobility work
stretches
---
63 min walk/hike
mid way through walk
backward walking up a 20-30 degree sloped path x 2+ mins
---
27 hour fast
2700+ calorie burn
plan to eat 1800-2000 calories
-
Finally under 20% BF on the Tanita scale first thing out of bed - 19.5%
And weighed 81.8kg, 180.3lbs - after a piss and poop :)
-
Tuesday 21st January 2020
Still beat up in my whole lower body and erectors
bodyweight without shoes - 81.9kg
soft tissue work at home for whole body
BBall practice session - WLC outdoor courts - 60 mins
dribble, shooting practice, and intense dribble and moves.
A few jumps and dunks on 8 feet netball rim
Average session
stretched lower body
Resistance at the outdoor courts
3 level ext rotated band pull apart - to forehead, shoulder, sternum - light rogue band - dual strands x 10 each
band curls x10 to warmup forearm tendons
Light jump stretch band, curl grip rows x10
3 Way Shoulder Mobilization - medium/purple jump stretch band
http://www.youtube.com/watch?v=z2m5ryF54Ho
alternating sets - 2 mins rest
Dips - forward leaning - on corner of fence - dip shrugs BW x10, BWx2 warmup
BW explosive x12, x10 @RPE 8.5 on last set
inverted row on stair railing - undergrip - explosive - BW 2x8 @RPE 8
maintenance
dropped off fast today on dips, as first set was sub-maximal
stretch
Back at home
2-3 min rests
High angle rows to ribcage Band x10, 12kg dumbell x5, barbell 20kg x10, 40kg 2x10 @ RPE8.5
vertical wall slide/ab roll out with cardboard roll and band short light Rogue band, dual strand 2x10
straight arm plank and abduction with free arm - 1.25kg x12
too light and my left shoulder did not like...
Horizontal Band Fly - light jumpstretch band 2x10
http://www.youtube.com/watch?v=NrU9zKc4uoA
stretch
---
14 hour fast - broke fast beforesession at home with 3 cherries, and nuts
3000 calorie burn, not including weights
plan to eat 2100 calories
-
Wednesday 22nd January 2020
Thankfully upper body is not too sore
----
band pull apart star drill - x10 reps each of the 3 axis directions
band dislocates with light rogue band 1x20
W band pull parts - light Rogue band - dual strand x10
light Jumpstretch band dislocate stretch x 1+min
various thoracic mobility work
stretches
---
62 min walk/hike
mid way through walk
backward walking up a 20-30 degree sloped path x 2+ mins
---
20 hour fast
2800 calorie burn
ate 2200 calories
-
Wednesday 23rd January 2020
Adductors still really sore
skipped most of my soft tissue work today - didn't have timr
bodyweight without shoes - not sure, but I weighed 80.9kg before I got in the shower, 80.3kg without clothes - which is a big drop!
fasted
BBall practice session at NS outdoor courts - 53 mins
dribble, shooting practice, high intensity moves and layups
A few jumps at the end
Went to a different court from my usual place- stinking hot day, but this place has some tall trees, so practised in the shade
Jumps better than the last time I was here a few months ago by about 3 inches for all jump types, but lower than my current bests.
back at home - Lower body
supported ATG split squat BW x10
peterson setups bW x10
Kettbell swing onto toes 24kg KB x5, 2x10
done between warmup sets of SSB squats - 2 mins rest
facing down garage slope, in socks/barefeet
Safety Squat Bar (SSB) squat - Bar (15+5kg) x 8, 40kg x10, 60kg x7, 80kg x3, 90kg x2, 100kg x2
65% of e1RM - 3 mins rests - explosive - 85kg 2x7, 2x6 @RPE8
Nice, 100kg in warmups felt so much easier than last time - last week, felt like a 3RM, today, maybe a 6-8RM
Moved the SSB pad/bar further down my back to my usual high bar squat position, as opposed to right up on the neck last week...
The camber of the bar still centres the load in front of the body, so it feels like a hybrid front/high bar squat with some GM thrown in.
Now the SSB no longer feels like it's going to snap my lower back!
Much less knee stress as well, no knee complaints today.
But does work my mid back and lower traps much harder, plus abs and obliques feel more activated as well
Set 1 of worksets
So I'm still tilting the bar to my left at the bottom, and with an SSB it can't be due to my tighter left shoulder - my body must just be leaning asymmetrically...
http://www.youtube.com/watch?v=6CuVXLFla6w
clean grip deadlift + RDL combo barefeet - deadlift, lowered to knee, RDL back up, then lowered under control RDL style back to floor - 95kg x 5 combos - 3 reps normal, 2 reps hooked grip
Felt hard again after the SSB squats
This group in Oly shoes
Wall tib raise - body at 45 degree angle - in oly shoes BW 2x10 @RPE 8.5
SSB single leg calf raise - single arm supported on opposite side - on 1 inch elevation - controlled eccentric, 60kg x13, x12 @RPE9
Flat shoes
Standing single leg raise - light Jumpstretch band - explosive - straight legs x15 @RPE 9
SSB Lateral squat - BW x10, cossack squat with 5kg plate, 30kg x5, 40kg x 8 @RPE 8.5 each side, continuous
tried -
ab roll outs with a loosened spin lock dumbbell - meh
semi standing push ups on my rack bar dip handles, felt good nice stretch in the pecs, and no shoulder pain, but really loud clicks in my elbows... might ad it in on upper day
dip shrugs, and then with legs raised up straight/bent - quite hard...
stretch
Abs feel hit hard today.
I received my Timer from Ebay today, and put it to good use.
Has a big LED display - shows Time, stopwatch, countdown/up, interval timing and tabata
Stuck it up on one side of the garage
Uses a remote to do all functions - pretty sweet, so now I can stop using my stopwatch to time my rests.
So I noticed I spend a large chunk of my training time setting up stuff...
===
15 hour fast - Broke fast just before weights with a handful of cherries, 3 macadamias and 12 pistachios
3400 calorie burn for today, not including weights
plan to eat 2500 calories
-
Friday 24th January 2020
Pretty sore calves, upper hammies, glutes, and VMO.
General quad, ab and erector soreness
----
various thoracic mobility work
stretches
---
71 min walk/hike
mid way through walk
backward walking up a 20-30 degree sloped path x 2+ mins
---
16 hour fast
2500 calorie burn
ate 2200 calories
-
Saturday 25th January 2020
Whole lower body still sore, especially my right hamstring
bodyweight without shoes - 81.3kg
soft tissue work at home for whole body
BBall practice session - WLC outdoor courts - 55 mins
dribble, shooting practice, and intense dribble and moves.
A few jumps and dunks on 8 feet netball rim
5x25m backwards running intervals at 75% on court - 10 secs rest
stretched lower body
jumps still low as expected, but otherwise feeling quite zippy.
----
locked my car keys in the car boot! :uhhhfacepalm:
45 min walk to my cousin to use phone to geta ride and spare key....
skipped upper body stuff as a result, oh well I did burn another 400 calories.... :trollface:
---
20 hour fast
3100 calorie burn
plan to eat 2200 calories
-
Sunday 26th January 2020
Week 23
Height - 5'8.5"
weighed - 82.2kg(+0.3) 181.2lbs
waist - 37 7/8 inches (-0.25)
hip = 39.5(+0.25)
upper thigh = 24 7/8
Right calf = 15.5
Neck = 15.5
Wrist = 6.5
Tanita scale bodyfat% = 18.9 (-0.3)
Total loss so far - weight 20.9kg 46lbs Waist 10 inches BF% Tanita 12.4%
Bloated, but definitely leaner than last week
-
Sunday 26th January 2020
Pretty achey all around
Lots of waking today, shopping etc
----
thoracic mobility work
stretches
---
50 min walk/hike
mid way through walk
backward walking up a 20-30 degree sloped path x 2+ mins
---
20 hour fast
2900 calorie burn
plan to eat 2000 calories
-
Monday 27th January 2020
Adductors, upper hamies still fairly sore, quads and glutes to a lesser extent.
So yeah still not recovered yet...
BBall practice session at WLC outdoor courts - 65 mins
dribble, shooting practice, high intensity moves and layups
A few jumps and dunks on 8 feet netball rims at the end
jumps still meh
back at home - Lower body
supported ATG split squat BW x10
peterson setups bW x10
Kettbell swing onto toes 24kg KB x5, x10
done between warmup sets of SSB squats - 2 mins rest
KB swings pulling on my shoulders in a bad way, so will drop them
facing down garage slope, in socks/barefeet
Safety Squat Bar (SSB) squat - Bar (15+5kg) x 8, 40kg x8, 60kg x5, 80kg x3, 90kg x1, 100kg x1
AMRAP 105kg x6 @RPE9.5 PR!!
rest 7 mins
95kg x8 @RPE9.5
95kg x3 @RPE8
http://www.youtube.com/watch?v=5MTN76Y2IEs
105kg x6 = around 125kg e1RM and a PR by default. About 1.52x bodyweight
Upper back was rounding quite a lot, and obliques and mid back thrased like how it feels on heavy deadlifts!
I really don't like how my whole back feels on SSB at high intensities right now, so I will try and limit my sets to under 80%, 8-10 reps or sub-maximal sets
Might need to move the pad further back/lower
(https://barbell-logic.com/wp-content/uploads/2019/07/low-bar-1.jpg)
clean grip deadlift + RDL combo barefeet - deadlift, lowered to knee, RDL back up, then lowered under control RDL style back to floor -
Warmed up with 60kg and it felt so hard, with my back and core trashed by SSB squats, that I bailed out....
Single leg RDL - arm supported- load on working side - 24kg Kettblebell x15, x15+5
This group in Oly shoes - alternating sets 2 mins rest
Wall tib raise - body at 45 degree angle - in oly shoes BW 2x12, x11 @RPE 9
SSB single leg calf raise - single arm supported on opposite side - both sides back to back - on 1 inch elevation - controlled eccentric, 62.5kg x15, x13 @RPE9
Flat shoes - - alternating sets 2 mins res
SSB Lateral squat - BW x10, cossack squat with 5kg plate
Dip shrugs x15
Dip hold bent knee leg raise x15
Standing pushups on dip bars x15
Inverted row on dip bar- neutral grip x15
Single leg Bent knee leg raise - ISO x 20secs
3 way band shoulder mobilization - medium purple jump stretch band - each of 6 positions x four 3 sec holds
stretch
===
16 hour fast - Broke fast just before weights with a small amount of shredded raw carrots and beetroot, plus 12 or so pistachios nuts
3200 calorie burn for today, not including weights
ate 2800 calories
-
Tuesday 28th January 2020
Brutally sore calves!
Also sore hamstrings, glutes, erectors and VMO. Less sore abs and obliques.
The most sore I have been in a while.
----
Minor mobility work
stretches
---
55 min walk/hike
mid way through walk
backward walking up a 20-30 degree sloped path x 2+ mins
---
20 hour fast
2600 calorie burn
ate 2400 calories
-
Wednesday 29th January 2020
Hamstring and erectors still pretty sore, every else feels better, but still achey
bodyweight without shoes - 82.5kg
soft tissue work at home for whole body
BBall practice session - WLC outdoor courts - 65 mins
dribble, shooting practice, and intense dribble and moves.
A few jumps and dunks on 8 feet netball rim after 35 mins
Highest jump was an inch under the thick part of the rim, and couldn't touch head on blacknet - obviously in a fatigued state
stretched lower body
Resistance at the outdoor courts
3 level ext rotated band pull apart - to forehead, shoulder, sternum - light rogue band - dual strands x 10 each
band curls x10 to warmup forearm tendons
Light jump stretch band, curl grip rows x10
alternating sets - 2 mins rest
Dips - forward leaning - on corner of fence - dip shrugs BW x10, BWx2 warmup
BW explosive x12, @RPE 8.5
inverted row on stair railing - undergrip - explosive, emphasized eccentric - BW x10, x7 @RPE 8
decline bench style pushups BW x20 @ RPE 8
maintenance
Dips bothered my left shoulder, so will drop them.... the only thing that does are 45 degree pushups , pushing downwards, and lowering to sternum or lower, like a decline bench.
The only thing is that it's hard to get enough resistance....
stretch
Back at home
3 min rests
High angle rows to ribcage barbell 20kg x10, 30kg x5, 40kg x12, x 11 @ RPE 9
2 mins rests
vertical wall slide/ab roll out with cardboard roll and band short light Rogue band, dual strand 2x10
3 angle lateral wall slide - light short Rogue band x15 each side
stretch
---
15 hour fast - broke fast before session at home with a broccoli and handful of pistachios
3200+ calorie burn, not including weights
ate 2300+ calories
-
orderd a bunch of shoes over the weekend and got them all today - all for much cheaper due to Sale, plus Long Weekend discounts! :personal-record:
Nike Varsity Compete TR 2, because it was a cheap ass $74AUD training shoe, that I will use for general training duties in place of my worn out Merrell trail glove 3s
Looks pretty good as a casual shoe as well, but will likely kill the tread...
Although I ordered in size 10.5 and found out over the weekend that I'm actually a size 9.5 after all this time....
And Nike appears to have sold out of all 9.5s so I can't return and rebuy that size... but at least Nike allows you to wear the shoe for 30 days and still return them :p
(https://c.static-nike.com/a/images/t_default/wwwhs8hikir0awpakrn2/varsity-compete-tr-2-training-shoe-jfGfmx.jpg)
Then a bunch of trail running shoes - for my walking/hiking duties, and maybe intervals later on :)
Now to choose which to keep, as I can return a few for free
Saucony Peregrine ISO - pretty padded, comfy, and a sweet colour, might just keep for the looks ;D
(https://www.saucony.com.au/media/catalog/product/cache/2/image/720x432/9df78eab33525d08d6e5fb8d27136e95/s/2/s20483-37_1_result.jpg)
Merrell bare access XTR - the lightest of the bunch with a minimal shoe feel with a bit of extra padding - feels like a direct replacement for my current New Balance Minimus 1010v2, with the Vibram sole which has lasted ages!! feels the lightest and the most naked of the bunch, but the arch support feels quite high. Also looks quite good as a casual shoe in blue.
(https://cdn.shopify.com/s/files/1/0019/6031/2930/products/Bare_Access_XTR_Peacoat_grande.jpg?v=1566887503)
Inov-8 Terra Ultra 260 G - this is worst looking of the bunch and costs the most, after discounts. feels a bit tight around the frontal foot, but the sole looks like it will last the longest with the heavy duty graphene rubber it has on the sole. And it feels so good when I lightly jog around on the balls of my feet indoors.
(https://www.inov-8.com/media/catalog/product/cache/34f6bdbf8c040a54346852ce14518d30/0/0/000862-BLGY-S-01-TerraUltra-G-260-Blue-1.jpg)
-
Thursday 30th January 2020
Hammies, erectors still pretty sore, quads and glutes less so
Some aches in upper body
----
Minor mobility work
stretches
---
60 min walk/hike
mid way through walk
backward walking up a 20-30 degree sloped path x 2+ mins
---
15 hour dry fast, then 5 hour normal fast
2800 calorie burn
ate 2000 calories
-
Friday 31st January 2020
Feel ok, but not that fresh, still a bit of soreness in my hamstrings hips.
My left adductor has a dull ache.
Soft tissue work on lower body - less than usual was in a hurry
bodyweight at home without shoes = 81.3kg
BBall practice session at WLC outdoor courts - 60 mins
dribble, shooting practice, high intensity moves and layups
A few jumps and dunks on 8 feet netball rims at the end
Jumps were suprisingly decent today
Touched the thick part of the 9'10" rim again, head touch on Blacknet, and easy slap on the metal bit that holds back of the 9'4" backboard - which sits 2-3 inches above the backboard, and got 2 knuckles on it.
Did 2 good verticals - almost base of fingers to 9'4" backboard, and wrist 1 inch under 9 feet backboard = 9'7" = 27 inch vertical jump = +1 inch!
Touched 9'6" with both hands on a L-R plant approach jump
My newly acquired 3/4 length 2XU compression pants felt good, much thicker than my Amazon chapies (Tesla, Drskin) - much cheaper than retail price, $35AUD, if you search on Google on ShopBots :)
may have helped my hops :p
Shorter though, doesn't quite cover the calves...
back at home - Lower body
supported ATG split squat BW x10
peterson setups bW x10
facing down garage slope, in socks/barefeet
Safety Squat Bar (SSB) squat - Goblet squat 5kg x10, 12kg x 8, SSB (15kg bar+5kg) x 8, 40kg x8, 60kg x5, 70kg, x3, 80kg x3, 90kg x2, 100kg x1
AMRAP 95kg x10 @RPE9.5 PR!!
rest 7 mins
85kg x12 @RPE8.5
http://www.youtube.com/watch?v=Ppb2eYeqZVM
95kg x10 = around 127kg e1RM. About 1.55x bodyweight
Might have been able to do a 11th rep, but I strained quite a bit on the 10th rep, so didn't attempt it
12th rep on 85kg set flew up when I expected a grind....
Put SSB pad lower on the back, widened stance a touch, so I can sit between my legs, and back a bit, while pulling arms/elbows in against the body.
Felt much better, my knees felt great. And now my form is more consistent and it looks and feels like a heavy goblet squat, especially since the SSB camber puts the load forward.
Pretty hard to GM the weight as well like a Goblet and front squat, but upper back rounds much like them as well :)
SSB Good morning 40kg 2x10 - too light!
This group in Oly shoes - alternating sets 2 mins rest
Wall tib raise - body at 45 degree angle - in oly shoes BW 2x13 @RPE 9
SSB single leg calf raise - single arm supported on opposite side - both sides back to back - on 1 inch elevation - controlled eccentric, 65kg x14, x12 @RPE9
Romanian Deadlift 60kg x16, 85kg x12 - too light!
Flat shoes - alternating sets 2 mins res
SSB Lateral squat - BW x10, cossack squat with 5kg plate, SSB 20kg x7 reps each side
single leg raise - straight legs x 30sec ISO, bent leg x 30 sec ISO
stretch
===
16 hour fast - Broke fast just before weights with 3 cherries, plus 12 or so pistachios nuts
3100 calorie burn for today, not including weights
ate 2200 calories
Weighed 80+kg before showering, shows how much water I sweat out, but not till I crack under 80KG!
-
Saturday 1st february 2020
Whole lower body and back is pretty sore!
But by later afternoon most of it went away, just left with a fatigued feeling.
See how it feels tomorrow
----
Minor mobility work
stretches
---
60 min walk/hike
mid way through walk
backward walking up a 20-30 degree sloped path x 2+ mins
---
20 hour fast
2700 calorie burn
ate 1700 calories
-
Sunday 2nd Febuary 2020
Week 24
Height - 5'8.5"
weighed - 80.5kg(-1.7) 177.5lbs
waist - 32 5/8 inches (-3/8)
hip = 38.75 (-0.75)
upper thigh = 24 5/8 (-0.25)
Right calf = 15 3/8 (-1/8)
Neck = 15 3/8 (-1/8)
Wrist = 6.5
Tanita scale bodyfat% = 19.2 (+0.3)
Total loss so far - weight 22.6kg 49.8lbs Waist 10 3/8 inches BF% Tanita 12.1%
Finally at 80kg!
A bit bloated last week, hence the big drop.
My goal was to hit 79kg by this date, so a bit short of that, but who knows I might have also gained some muscle mass.
Tanita BF% is so variable...
Next stop 75kg, but eventual goal is 70kg in May, and then I'll see how much more fat I have to lose.
But so far I'm surprised how little difference in my appearance dropping from 86kg to 81kg, I can still pinch tons of fat everywhere at my body, and I doubt that changes much at 75kg.
Still have some love handles and gut that protrudes outwards at this stage
Wrist size will eventually hit 6 3/8 as well
Have started buying compression tights in size small, as the current mediums/large will eventually be too loose, judging by my measurement changes.
Especially the more expensive 2XU ones, even though I do buy them at 30-40% off retail price :)
-----
Posterior chain still pretty sore - glutes and upper hammies especially
-
Sunday 2nd February 2020
bodyweight without shoes - 80.8kg
soft tissue work at home for whole body
BBall practice session - WLC outdoor courts - 55 mins
dribble, shooting practice, and intense dribble and moves.
Moderate amount of jumps and dunks on 8 feet netball rim after 35 mins
Same heights as last session, but in a fatigued state, not bad at all.
very easy and clean double pump windmill off R-L plant, and straight windmill of R-L plant off the dribble on the 8 feet netball rims.
Still can't do between the legs - damn hard :/
Legs felt slightly heavy, but yet strong and powerful at the same time.
Could be jumping higher 2 days from now.
stretched lower body
Resistance at home
rain hit so did my whole session at home
3 level ext rotated band pull apart - to forehead, shoulder, sternum - light rogue band - dual strands x 10 each
band curls x10 to warmup forearm tendons
Light jump stretch band, curl grip rows x10
alternating sets - 2 mins rest
Dip shrugs - BW x10, x15
inverted rows - undergrip - explosive - BW 2x10 @RPE 8.5
decline bench style pushups on dip bars - lowest setting on rack BW 2x20 @ RPE 7-8
maintenance
3 min rests
High angle rows to ribcage barbell 20kg x10, 30kg x8, 42.5kg x9, x8 @ RPE 9
partial overhead press 2.5kg plates x10
2 mins rests
vertical wall slide/ab roll out with cardboard roll and band short light Rogue band, dual strand 2x10
3 angle lateral wall slide - controlled - light short Rogue band x15 each side
stretch
---
16 hour fast - broke fast before session at home with a few grapes and handful of pistachios
2700+ calorie burn, not including weights
ate 2100calories
-
Monday 3rd February 2020
Upper body not too bad, but lower body is still pretty achey, especially my hamstrings and adductors
----
Minor mobility work
stretches
---
63 min walk/hike
mid way through walk
backward walking up a 20-30 degree sloped path x 2+ mins
---
20 hour fast
2700 calorie burn
ate 1800 calories
-
Tuesday 4th January 2020
Ehh not much sleep last night, and lower stillf eels a little beat up...
Weighed 79.8kg out of bed though!
Soft tissue work on lower body - way less than usual was in a hurry
bodyweight at home without shoes = 80.3kg
BBall practice session at WLC outdoor courts - 60 mins
dribble, shooting practice, high intensity moves and layups
A few jumps and dunks on 8 feet netball rims at the end
Jumps were meh today, didn't have much energy.
Then again I also made 4 out 5 back to back double clutch 2 legged reverse power layups in a row, so my hang time is getting good :)
back at home - Lower body
supported ATG split squat BW x10
peterson setups bW x10
facing down garage slope, in socks/barefeet
Safety Squat Bar (SSB) squat - Goblet squat 12kg x 8, SSB (15kg bar+5kg) x 8, 40kg x8, 60kg x5, 70kg, x3, 80kg x2, 90kg x2, 100kg x1
AMRAP 100kg x10 @RPE9.5 PR!! 10RM +5kg :personal-record:
rest 7 mins
100kg x6 @RPE8.5
100kg x10 = around 130kg e1RM. About 1.6x bodyweight
Possible 11th rep, and the 10th rep was much cleaner than last session's 95kg x10.
Upper back is no longer rounding as much, plus mid right back doesn't feel strained anymore when grinding.
Warmup sets still feel hard though... maybe due to BBall fatigue
SSB Good morning 45kg 2x10 - still too light, will use 50% of my main SSB squat sets from now on.
This group in Oly shoes - alternating sets 2 mins rest
Wall tib raise - body at 45 degree angle - in oly shoes BW x13, x11 @RPE 10 - moved a little further away from wall thus harder
SSB single leg calf raise - arm supported - both sides back to back - on 1 inch elevation - controlled eccentric, 65kg x16, x13 @RPE9 - time to up the weight
Romanian Deadlift 60kg x16, 90kg x12 - still too light
Flat shoes - alternating sets 2 mins res
SSB Lateral squat - BW x10, cossack squat with 5kg plate, SSB 40kg x7 reps each side
single leg raise - straight legs x 35sec ISO, bent leg x 35 sec ISO
stretch
===
16 hour fast - Broke fast just before weights with 3 cherries, plus 12 or so pistachios nuts
3100 calorie burn for today, not including weights
ate 2500 calories
-
Wednesday 5th February 2020
Whole lower body and erectors pretty sore - calves the most once again....
Slapped on one of my full length compression pants, recently acquired Nike running ones, and felt a lot better.
My only full length 2XU one is in the wash, which has much higher compression, and graduated at that, but the Nike still made me feel better
----
Minor mobility work
stretches
---
71 min walk/hike
mid way through walk
backward walking up a 20-30 degree sloped path x 2.5+ mins
---
19 hour fast
2700 calorie burn
plan to eat 2000 calories
-
Thursday 6th February 2020
bodyweight without shoes - ?
soft tissue work - just feet and glutes, didn't have time...
BBall practice session - WLC outdoor courts - 65 mins
dribble, shooting practice, and intense dribble and moves.
Moderate amount of jumps and 3 dunks on 8 feet rim at the end
Went to the other outdoor court I sometimes visit once in a while.
The 8 feet rims here are full size and did two windmills off a medium speed dribble easy.
Jumps were down as expected, but 3.5 inches higher than the last time I was here, 2(?) months ago, so whatever I'm doing is working.
stretched lower body
Resistance at home
3 level ext rotated band pull apart - to forehead, shoulder, sternum - light rogue band - dual strands x 10 each
band curls x10 to warmup forearm tendons
Light jump stretch band, curl grip rows x10
alternating sets - 2 mins rest
Dip shrugs - BW x12,
inverted rows - undergrip - explosive - BW 2x10 @RPE 8.5
Dips - slightly angled medium grip width BW 2x15 @ RPE 8.5
maintenance
Found a way to do dips pain free, so it's back on the menu.
Keeping shoulders back and away from the ears did the trick
3+ min rests
High angle rows to ribcage barbell 20kg x10, 30kg x5, 42.5kg x11, x9 @RPE9 (+2 reps on first set)
3 mins rests
vertical wall slide/ab roll out with foam roller and band short light Rogue band, dual strand 2x12
3 angle lateral wall slide - controlled - light short Rogue band x15 each side
W band pull aparts - controlled - light short Rogue band, dual strand x10, single strand a 10
stretch
---
14 hour fast - broke fast before session at home with a few grapes and handful of pistachios
2800+ calorie burn, not including weights
plan to eat 2000-2200 calories
-
Friday 7th February 2020
feet and erector fairly sore this morning.
And lower body as well, but less so, as I sleep in my 2Xu accelerate compression pants :)
I need to get more, have a few coming that I found on the net for cheaper, but all are sized small, so I need to get down to 75kg before I'm thin enough to use them :)
Also got in a 3/4 length Virus cooljade compression pants, that Virus were blowing out for "cheap" - it's made of jade material, which is supposed to cool you down, and it certainly feels cool to the touch....
Length of the Virus pants are longer than the 2XU 3/4 ones, covers the calf. Virus brand seems popular with the olympic lifters
Don't know if Virus have graduated compression, but the material thickness and compression levels feel on par with my 3/4 2XU which are last years model,
but my 2XU Acclerate print full length pants are a step up, current model - they feel contoured and thicker, more coarse material.
Makes me feel like I'm wearing a current gen super hero suit - first pic 8)
I also picked up one Skins DNAmic compression pants, even though they are bankrupt now, they are the other big name - just want to see if they are any good
second pic - interesting designs
(https://cdn.shopify.com/s/files/1/0851/4276/products/2XU-Print-Accelerate-Compression-Tights-MA4632b-ASD-NRO-green-0006_1024x1024.jpg)
(https://images-na.ssl-images-amazon.com/images/I/61VtMpPVD2L._SL1300_.jpg)
----
Minor mobility work
A few sets of some shoulder AC fix things I see in a YT video
stretches
---
due to rain I had two walk session, a 30 min one at the shopping centre,
and another 30min walk later at home - mid way through walk
backward walking up a 20-30 degree sloped path x 2.5+ mins
---
18 hour fast
2600+ calorie burn
plan to eat 1900-2000 calories
-
Saturday 4th January 2020
Crap sleep last night... and legs/hips still achey
Been raining everyday, and will continue too for the next week or so, so no Bball/jumps today.
No chance for indoor court on the weekends...
Didn't feel like Bballing anyway with this dreary weather.
Soft tissue work for whole body - welcome as the last 8 days have been minimal....
back at home - Lower body
supported ATG split squat BW x10
peterson setups bW x10
facing down garage slope, in socks/barefeet - alternating sets 2-3 mins rest
Power cleans
Powerclean + 2 high hang powercleans - 30kg, 40kg, 50kg x3 sets
since no BBall/jumps did these instead to fire me up -
Safety Squat Bar (SSB) squat - Goblet squat 12kg x 8, SSB (15kg bar+5kg) x 8, 40kg x8, 60kg x5, 75kg, x3, 85kg x2, 95kg x2, 100kg x1 (misload, was supposed to be 105kg!)
AMRAP 105kg x10 @RPE9.5 PR!! 10RM +5kg :personal-record:
rest 7 mins
95kg x11 @RPE9
http://www.youtube.com/watch?v=0UcZ0euBH58
105kg x10 = around 140kg e1RM. About 1.75x bodyweight
Possible 11th rep, but upper back was rounding on 10th rep
So without BBall today, warmup sets were flying, so it remains to be seen I can do 110kg x8 at least next time, with Bball/jumps first.
Still it's crazy how I've gone from 105kg x6 to x10 reps in 3 workouts, 1.5x to 1.75x bodyweight e1RM - with only 2 worksets and on a calorie deficit :0
This group in Oly shoes - alternating sets 2 mins rest
SSB Good morning 52.5kg 2x10 - first set was very easy, second set less so after first round of RDLs
Wall tib raise - body at 45 degree angle - in oly shoes BW x14, x13 @RPE 10
SSB single leg calf raise - arm supported - both sides back to back - on 1 inch elevation - controlled eccentric, 65kg x16, x15 @RPE9 - forgot to increase load, but gained reps on second set
Romanian Deadlift 60kg x5, 100kg x12 @RPE 8
Flat shoes - alternating sets 2 mins rest
SSB Lateral squat - BW x10, SSB 40kg x9 reps each side @RPE 8
single leg raise - straight legs x 40 secs ISO, bent leg x 40 secs ISO
stretch
===
12 hour fast - Broke fast just before weights with 3 cherries, plus 12 or so pistachios nuts
2500 calorie burn for today, not including weights
plan to eat 2000 calories
-
Sunday 9th February 2020
Week 25
Height - 5'8.5"
weighed - 79.5kg(-1) 175.3lbs
waist - 32.25 inches (-3/8)
hip = 38 5/8 (-0.25)
upper thigh = 24 3/8 (-0.25)
Right calf = 15.25 (-1/8)
Neck = 15.25 (-1/8)
Wrist = 6.5
Tanita scale bodyfat% = 19 (-0.2)
Total loss so far - weight 23.6kg 52lbs Waist 10.75 inches BF% Tanita 12.3%
Zing - under 80kg!
Starting to look noticeable leaner the last few days.
When I set the Tanita to age 19 it says my BF% is around 15.8%... why would age make any difference? Bodyfat is bodyfat....
-----
terrible sleep last night due to heavy rain and wind noise
Whole lower body is sore, calves, glutes and hammies in particular, and upper back/arms as well.
Can't do much today, so calorie burn will be down in the dumps.
So might just be a maintenance day, we'll see
-
Storm cut power off the last 2 days, so I'm updating based on sketchy memory....
-
Sunday 9th February 2020
massive rain and wind storm all day and night, so did nothing pretty much
Then it blacked out, so calories was guess work...
----
Minor mobility work
stretches
---
14 hour fast
2200 calorie burn
ate 2300 calories
-
Monday 10th February 2020
Still pretty beat up, hips/upper hammies were achey as hell later at night
Soft tissue work for whole body - way less than usual was in a hurry
bodyweight at home without shoes = ?
BBall practice session at WLC outdoor courts - 74 mins
10 mins dribble drills, 10 mins shooting drills
then high intensity moves, shooting and layups
A few jumps and dunks on 8 feet netball rims at the end
Jumps were pretty bad today, due to fatigue and soreness, lowest in a while
stretched lower body
Resistance at the outdoor courts
3 level ext rotated band pull apart - to forehead, shoulder, sternum - light rogue band - dual strands x 10 each
band curls x10 to warmup forearm tendons
Light jump stretch band, curl grip rows x10
alternating sets - 2 mins rest
Dips - forward leaning - on corner of fence - dip shrugs BW x10, BWx2 warmup
BW x14, @RPE 9
inverted rows - undergrip - explosive - BW 2x12 @RPE 8.5
Straight bar dips - shoulder width grip to sternum BW x10, x10+2@ RPE 8
maintenance
Ok these dips on the fence corner railing are harder than the parallel bar dips at home - they also hurt my shoulders no matter what I do.
Now the straight bar dips, like top of a muscle up, feel good, apart from leaving marks on my torso...
I couldn't even do 1 rep of these a few months... I've come a long way!
Back at home
3+ min rests
High angle rows to ribcage barbell 20kg x10, 30kg x5, 40kg x3,
45kg x9 @RPE9
42.5kg x11 @RPE10
3 mins rests
vertical wall slide/ab roll out with foam roller and band short light Rogue band, dual strand 2x15
3 angle lateral wall slide - controlled - light short Rogue band x18 each side
W band pull aparts - controlled - light short Rogue band, dual strand 2x12
Elbow on knee external rotations - 2.5kg x 15
stretch
---
12 hour fast - broke fast before session at home with a few grapes and handful of pistachios
3000+ calorie burn, not including weights
ate 3600 calories....
-
Tuesday 11th February 2020
Erectors still pretty trashed, so will decrease posterior chain work next lower session
BBall and SSB squat work em pretty hard as is
----
Minor mobility work
stretches
---
66 min walk/hike
mid way through walk
backward walking up a 20-30 degree sloped path x 2.5+ mins
---
16 hour fast
2800+ calorie burn
ate 2200
-
Wednesday 12th February 2020
Still not feeling all that recovered from last lower body session, hips/glutes still achey
Soft tissue work for lower body- somewhat rushed
BBall practice session at WLC indoor courts - 33 mins
dribble, shooting practice, high intensity moves and layups
5 or so jumps at the end
The rain hit so I dropped the $10AUD for indoor court access, except there was only 30+ mins left before the courts were booked...
Been a while since I played indoor here, and they have new breakaway rims with the enclosed spring box.
I was able to touch the spring box under the rim from vertical.
Based on measurements online, the bottom of this is about 5.3 inches from top of the rim, and I touched half an inch above that.
There is a bit of glass between this and the pad like this image
(https://porterathletic.files.wordpress.com/2016/01/00256-500_torq-flex-3_m_20151.png?w=720)
Running jump should be 3-4 inches above this but I kept jumping from too far away and reached up an angle, only 2 inches higher....
So 7'4" standing reach - 5 inches below rim = 27 inch vertical.
Based on my strength levels I should be jumping around 29-30 inches, which I should be able to do when fresh and not on a diet
stretched upper body - and had a walk around the outdoor courts outside to cool down.
The rain had stopped by then and had dried up quite a bit!
back at home - Lower body
supported ATG split squat BW x10
peterson setups bW x10
Safety Squat Bar (SSB) squat - Goblet squat 12kg x 8, SSB (15kg bar+5kg) x 8, 40kg x8, 60kg x5, 80kg, x3, 90kg x2, 100kg x1
AMRAP 110kg x8 @RPE10 PR!! +5 reps
rest 8 mins
100kg x9 @RPE9
110kg x8 = 137kg e1RM. About 1.75x bodyweight
Upper back rounding on last 2 reps.
When I first got the SSB, 4.5 weeks ago, I could only do 110kg x3!
Some of it is better and different form, and neural adaption etc.
I don't think there is as much difference between the SSB and my high bar squat now - maybe only 5% difference
SSB progression screencap on my phone's rep calc app, since I had it 4.5 weeks ago
(https://i.imgur.com/4yxR8Hi.png)
Based on the 105kg x10 I did last session, without BBall/jumping, I should be able to do 110kg x9
So I'm losing 1+ reps due to BBall/jump fatigue
Also tested my left shoulder on a straight bar, and it feels much better no more pain, at least with wide grip
This group in Oly shoes - alternating sets 2 mins rest
Romanian Deadlift 60kg x5, 102.5kg x12 @RPE 8
Wall tib raise - body at 45 degree angle - in oly shoes BW x11, x8 @RPE 10
SSB single leg calf raise - arm supported - both sides back to back - on 1 inch elevation - controlled eccentric, 70kg x15, x14 @RPE9 - +5kg but still fairly easy
SSB Good morning 60kg x12 @ RPE 8
Flat shoes - alternating sets 2 mins rest
SSB Lateral squat - BW x10, SSB 40kg x10+2 reps each side @RPE 8 - time to increase the load. also went deeper.
single leg raise - straight legs x 40 secs ISO, bent leg x 40 secs ISO
stretch
===
14 hour fast - Broke fast just before weights with 3 cherries, plus 12 or so pistachios nuts
2700+ calorie burn for today, not including weights
plan to eat 2200 calories
-
Thursday 13th February 2020
Sore in my whole lower body and erectors, but way less in my quads and posterior chain comapred to last session.
Not sure why, but I'll put it down to the body adapting.
Calves still feel wrecked as before though!
----
Minor mobility work
stretches
---
62 min walk/hike
mid way through walk
backward walking up a 20-30 degree sloped path x 2.5+ mins
---
16 hour fast
2600 calorie burn
plan to eat 2000
-
Storm cut power off the last 2 days, so I'm updating based on sketchy memory....
yeesh, two days is long to be without power. what happened?
also, just catching up on your recent progress and it looks like you're cooking! weight and bf trending down, strength trending up. cool to see.
-
Storm cut power off the last 2 days, so I'm updating based on sketchy memory....
yeesh, two days is long to be without power. what happened?
also, just catching up on your recent progress and it looks like you're cooking! weight and bf trending down, strength trending up. cool to see.
Last time the power cut out 2months ago it was for a whole week..... same thing as then, wild stormy weather with heavy rain and strong winds that went all day... causing lots of trees to fall down on powerlines.
These privatized power companies don't like to pay overtime so not much work gets done on weekends...
I had to go to the public library to recharge my phone and use their free wifi :)
thanks, slowly but surely getting to my goals.
It's quite exciting actually, like building a character from the ground up in a role playing game :highfive:
-
Friday 14th February 2020
still a bit achey from last workout - lower body
woke up early :/
Soft tissue work for whole body - a little less on lower body than normal
bodyweight at home without shoes = 79.5kg
BBall practice session at WLC outdoor courts - 63 mins
10 mins dribble drills, 10 mins shooting drills
then high intensity moves, shooting and layups
A few jumps and dunks on 8 feet netball rims from 30 mins onwards
Felt surpisingly powerful, given that I had less sleep last night, and still carrying soreness and fatigue from 2 days ago.
Matched my current best jumps on this court, and better in some types - touched the 9'10" rim again but dropped off rapidly.
Highest 1 step jump so far 9'9" touch, wrist 1inch over 9 feet backboard.
So I think I have a 2 inch gain in me when I freshen up.
stretched lower body
Resistance at the outdoor courts
3 level ext rotated band pull apart - to forehead, shoulder, sternum - light rogue band - dual strands x 10 each
band curls x10 to warmup forearm tendons
Light jump stretch band, curl grip rows x10
alternating sets - 2 mins rest
Straight bar dips - shoulder width grip to sternum BW 2x10@ RPE 8
inverted rows - undergrip - explosive - BW x15, x12 @RPE 9
Dips - on corner of fence - dip shrugs BW x10,
explosive x15, x12, @RPE 9
maintenance
Tried dips again and found it pain free, so it's back on once again :)
Just stayed more upright
Back at home
3+ min rests
High angle rows to ribcage barbell 20kg x10, 40kg x5,
45kg x10 @RPE9 +1rep
40kg x11 @RPE9
3 mins rests
vertical wall slide/ab roll out with foam roller and band short light Rogue band, dual strand x15
W band pull aparts - controlled - light short Rogue band, dual strand x15
3 angle lateral wall slide - controlled - light short Rogue band x21 each side
Elbow on knee external rotations - 3kg x 20 - left arm a lot more unstable, very easy for right arm
barbell curl 20kg x15 @ REP 8.5
stretch
---
12 hour fast - broke fast before session at home with a few grapes and handful of pistachios
3000 calorie burn, not including weights
ate 2600 calories....
Weighed 78.6kg before shower :o
-
Saturday 15th February 2020
Not too sore, but still a bit achey, uppe rbody not all thta sore for some reason.
feel a bit stale, so probably did a little too much in total
----
mobility work
stretches
---
70 min walk/hike
mid way through walk
backward walking up a 20-30 degree sloped path x 2.5+ mins - normally not too taxing for me now, but It felt more painful today....
---
18 hour fast
2600 calorie burn
ate 2000
-
Sunday 16th February 2020
Week 26
Height - 5'8.5"
weighed - 79.3kg(-0.2) 174.8lbs
waist - 32 1/8 inches (-1/8)
hip = 38.5 (-1/8)
upper thigh = 24.25 (-1/8)
Right calf = 15 1/8 (-1/8)
Neck = 15.25
Wrist = 6.5
Tanita scale bodyfat% = 19.1 (+0.1)
Total loss so far - weight 23.8kg 52.5lbs Waist 10 7/8 inches BF% Tanita 12.2%
Didn't lose much this week, due to 2 surplus days and eating more nuts.
Will knuckle down this week and get solidly into the 31 inch waist area.
Smallest leg and calf size at this waist measurement ever, so I'm down on a lot of strength/power.
I've had it above 25 inches and 16 respectively
-----
Feeling tired today
Glutes and calves feel sore.
And general overall achey feeling
-
Sunday 16th February 2020
Felt tired, and achey in my hips and calves, thought about taking a day off, but felt much better after I put on my compression pants and did my soft tissue work.
Soft tissue work for lower body
BBall practice session at WLC outdoor courts - 62 mins
10 min dribbledrills, 10 min shooting drills
Then general shooting, high intensity moves and layups
jumps and dunks on 8 feet netball rim after 35 mins
Did quite a lot of jumps and high intensity double pump moves today, which tired me too much for squats :/
Managed to touch the top of the 9'10" rim again! But then dropped off 2 inches lower...
It's been weeks since I last did that... I think I should be able to grab this rim now when fresh and on maintenance calories, with my testosterone back up.. I'm 5kg lighter than back then and a bit stronger
back at home - Lower body
supported ATG split squat BW x10
peterson setups bW x10
Safety Squat Bar (SSB) squat - Goblet squat 12kg x 8, SSB (15kg bar+5kg) x 8, 40kg x8, 60kg x5, 80kg, x3, x1, 90kg x2, 100kg x2, 110kg x1
110kg x6 @RPE9
rest 6 mins
110kg x5 @RPE8.5
100kg x6 @RPE9
Way too tired from BBall/jumps - with the way the warmups felt, especially the last two singles, there is no way I could do 110kg x9, or even match last session's 110kg x8
But I tried to rep 110kg out and stopped at 6 reps to be safe, as it was brutal!
Second set, on the 5th rep, I basically stopped at the sticking point before moving it up normally... very strange like I stalled for half a second.... decided to rack it there.
Third set felt pretty hard as well
Will drop loads 10% from now on, if I do a lot of jumps/Bball
Or use a 90-85% training max when doing my sub-maximal block
This group in Oly shoes - alternating sets 2 mins rest
SSB Good morning 40kg x5, 65kg x12 @ RPE 8.5
Wall tib raise - body at 45 degree angle - in oly shoes BW x13, x11 @RPE 10
SSB single leg calf raise - arm supported - both sides back to back - on 1 inch elevation - controlled eccentric, 75kg x12, x11 @RPE9 +5kg
dropped RDLs as I was just too tired, and holding weights in hands seems to add more fatigue than good mornings.
Flat shoes - alternating sets 2 mins rest
SSB Lateral squat - BW x10, SSB 42.5kg x7 reps each leg @RPE 8.5 +2.5kg
single leg raise - straight legs x 45 secs ISO
stretch
===
14 hour fast - Broke fast just before weights with 4 cherries, plus a handful of nuts
3000+ calorie burn for today, not including weights
plan to eat 2300 calories
-
Monday 17th February 2020
A little drained feeling. Legs and hips sore, but in a different way from the recent high rep SSB squats to near failure I have been doing recently.
Still have a bit of pep in my step.
----
mobility work
stretches
---
70 min walk/hike
mid way through walk
backward walking up a 20-30 degree sloped path x 2.5+ mins - back to normal, not as taxing as the last few times - must have been be due to the high rep SSB squats....
---
20 hour fast
2600 calorie burn
ate 2100
-
Tuesday 18th February 2020
calves, quads, whole posteior chain still sore from 2 days ago
Soft tissue work for whole body - a little less on lower body than normal
bodyweight at home without shoes = 80.4kg
BBall practice session at WLC outdoor courts - 70 mins
10 mins dribble drills, 10 mins shooting drills
then high intensity moves, shooting and layups
A few jumps and dunks on 8 feet netball rims from 35 mins onwards
Jumped fairly well on the average today. Windmill dunks off the dribble on 8 feet netball rim so easy now, so I'm exaggerating it for more flair and style :)
Now to work on inbetween the legs dunk...
I touched 9'9", wrist 1 inch above 9 feet backboard, on one vertical today = 29 inches
2 inches higher than recent best, while sore and fatigued! Could possibly hit 30-31 while fresh and not on a diet! :0
But I dropped off 2 inches lower after that...
I have a 30 inch 1 step vertical, and 32-33 inch running jump in me now... just a matter of time....
So should I should be able to touch 10 feet and mini grab the 9'10" rim soon!
Also improved on running 1 leg jump - touched elbow on 8 feet netball rim. The last time I tested it there, I was at a 3/4 forearm touch, so 3-4 inch improvement!
-----
A few backwards running intervals
stretched lower body
Resistance at the outdoor courts
3 level ext rotated band pull apart - to forehead, shoulder, sternum - light rogue band - dual strands x 10 each
band curls x10 to warmup forearm tendons
Light jump stretch band, curl grip rows x10
alternating sets - 2 mins rest
Dips - on corner of fence - dip shrugs BW x10,
explosive x17, @RPE 8.5
inverted rows - undergrip - explosive - BW x12, x12 @RPE 9
Straight bar dips - shoulder width grip to sternum BW x10, x9 @ RPE 9
maintenance
Dips hurt my shoulders today - so it's back off the menu :/
Back at home
3+ min rests
High angle rows to ribcage barbell 20kg x10, 40kg x5,
45kg x12 @RPE9 +2reps
40kg x12 @RPE9
3 mins rests
vertical wall slide/ab roll out with foam roller and band short light Rogue band, dual strand x16
W band pull aparts - controlled - light short Rogue band, dual strand x20
3 angle lateral wall slide - controlled - light short Rogue band + 1 strand from long light band x12
barbell curl 20kg x3, 22.5kg x12 (+2.5kg) @ REP 8.5
stretch
---
15 hour fast - broke fast before session at home with a 2 cherries and handful of pistachios
3000 calorie burn, not including weights
plan to eat 2200 calories
-
Wednesday 19th February 2020
Upper body not all that sore, but lower body is a bit.
Something in my outer left glute is bugging me..
On that note, my glutes overall have been feeling really strong the last few days... very noticeable when bending over to wash my face in the mornings.
It's like they lock and hold tight in that position, and I feel no lower back tension, like I how I used to.
Good mornings? or the loaded hamstring stretch ISO holds I do in my post lower body weights stretching, with a barbell?
----
morning mobility work after getting up in bathroom
stretches - pre and post walk
---
70 min walk/hike
mid way through walk
backward walking up a 20-30 degree sloped path x 2.5+ mins
---
20 hour fast
2500 calorie burn
ate 2000
-
Thursday 20th February 2020
damn, big weight drop today:0
Hamstrings still sore, and left glute still bugging me, but felt much better after releasing it
Soft tissue work for lower body
bodyweight at home without shoes = 78.7kg
BBall practice session at WLC outdoor courts - 62 mins
15 min dribble drills, 10 min shooting drills
Then general shooting, high intensity moves and layups
A few jumps and dunks on 8 feet netball rim after 40 mins
Ehh no hops today....
back at home - Lower body
supported ATG split squat BW x10
peterson setups bW x10
Safety Squat Bar (SSB) squat - Goblet squat 12kg x 8, SSB (15kg bar+5kg) x 8, 40kg x8, 60kg x6, 70kg x3, 80kg, x3, 90kg x2, 100kg x2, 110kg x1
3 mins rest
65% of training max (125kg) - controlled down, explode up - 81kg 4x7
110kg single in warmups felt fairly hard
felt pretty tired to start, but sub-maximal lifting made me feel better by the end!
The last block of these I didn't account for BBall fatigue, and so the last reps of each set tend to be slightly grindy feeling, but with a training max now, the % feels right on.
81kg still feels fairly hard though, even though I can do about 14 reps with it.
This group in Oly shoes - alternating sets 2 mins rest
SSB Good morning 40kg x5, 67.5kg x10 @ RPE 8.5
Wall tib raise - body at 45 degree angle - in oly shoes BW x11, x9 @RPE 9
SSB single leg calf raise - arm supported - both sides back to back - on 1 inch elevation - controlled eccentric, 75kg x13, x12 @RPE9
Romanian deadlift to mid shin 60kg x10 @ RPE 8
Flat shoes - alternating sets 2 mins rest
SSB Lateral squat - BW x10, SSB 42.5kg x8 reps each leg @RPE 8.5
single leg raise - straight legs x 50 secs ISO
stretch
===
14 hour fast - Broke fast just before weights with 4 cherries, plus a handful of nuts
3100 calorie burn for today, not including weights
ate 2400 calories
-
Friday 21st February 2020
A bit achey all over, but way less than with the high rep squats to near failure.
hamstring not as sore as they felt post workout yesterday.. they felt blow torched then!
CNS feels shocked though
----
morning mobility work
stretches - pre and post walk
---
72 min walk/hike
mid way through walk
backward walking up a 20-30 degree sloped path x 2.5+ mins
---
19 hour fast
2500 calorie burn
plan to eat 1900-2000
So I read from a research article that activity trackers on the whole underestimate from 200-500 calories per day... well I suspected that... rather that than overestimate :)
I know my Fitbit one doesn't count calories when I'm in the shower, what my upper body is doing while BBalling/pplyaing piano/synths, while I'm doing soft tissue work and weights, but I just keep an extra 200-300 calorie burn in mind for such
On that note, my Fitbit one battery is dying, have to revharge it every 2 days now.. so will eventually replace it with a Garmin Vivofit 3 which uses a coin battery that lasts a year!
-
Saturday 23rd February 2020
Hips/glutes feel beat up
Soft tissue work for whole body - rushed and hurried session
bodyweight at home without shoes = ?
BBall practice session at WLC outdoor courts - 58 mins
10 mins dribble drills, 10 mins shooting drills
then high intensity moves, shooting and layups
a few jumps, but 20 odd dunks and lob-dunks on 8 feet netball rims
Felt hammered from last squat session... so didn't push the issue on max effort jumps, but I did a lot of lob dunks on 8 feet netball rims.
Finally landing windmills off a lob, timing is getting there.
-----
Back at home
due to rain hitting I did all my stuff at home
3 level ext rotated band pull apart - to forehead, shoulder, sternum - light rogue band - dual strands x 10 each
band curls x12 to warmup forearm tendons
alternating sets - 2 mins rest
Dip shrugs - hold at top and bottom - BW x12, x15 @RPE 8
inverted rows - undergrip - explosive - BW 3x6 @RPE 7
Straight bar dips - shoulder width grip to sternum BW x9, x9 @ RPE 8.5
dip the dips on an oly barbell, with towel drapped over.
Regular dips and pushups inflamed my left shoulder :/
3+ min rests
High angle rows to ribcage barbell 20kg x12, 40kg x5,
45kg x13 @RPE9 +1rep
40kg x14 @RPE9
3 mins rests
vertical wall slide/ab roll out with foam roller and band short light Rogue band, dual strand x20
W band pull aparts - controlled - light short Rogue band, dual strand x15
3 angle lateral wall slide - controlled - light short Rogue band + 1 strand from long light band x12
barbell curl 20kg x4, 22.5kg x13 (+1 rep) @ REP 8.5
stretch
---
15 hour fast - broke fast before session at home with a 2 cherries and handful of pistachios
3800 calorie burn - according to Fitbit Charge 3
Ate 2300+ calories
My Fitbit One died this morning, and so I went to the shops around midday and picked up a FitBit Charge 3, wrist based activity tracker - they are going cheap these days.
It has a heart rate sensor, which I assume is used to help calc calorie burn. The dead One just used acceleration and motion.
So it told me my soft tissue work session burned 132 calories for 18 mins, BBall 655, weights 600 for an hour... crazy... and my heart rate hit 195bpm peak :o
That's way higher than 220 minus age.
So even without counting half a day the calorie burn is way higher than what I was getting with the One. 3000 odd vs around 4000!
Not sure what to believe, but it does explain a few things.
Anyway I couldn't eat 3000+ in 2 meals and I ate quite a lot today!
Maybe eating at maintenace on rest days could help me make better gains all round....
The Charge 3 has a nice sleep sensor, see how it does tonight.
-
Sunday 23rd February 2020
Week 27
Height - 5'8.5"
weighed - 79.1kg(-0.2) 174.4lbs
waist - 31 7/8 inches (-0.25)
hip = 38.25 (-0.25)
upper thigh = 24.25
Right calf = 15 1/8
Neck = 15 1/8 (-1/8)
Wrist = 6.5
Tanita scale bodyfat% = 18.5 (-0.6)
Total loss so far - weight 24kg 52.9lbs Waist 11 1/8 inches BF% Tanita 12.8%
Same as last week not much weight lost, but I am leaner, so probably a combo of muscle and water gains
-----
glutes and shoulders sore as hell.
but pretty much my whole posterior chain and calves are also achey
Waking pulse was 45 according to my Fitbit Charge 3 - pretty low!
Tomorrow is my birthday :)
----
morning mobility work
stretches - pre and post walk
---
62 min walk/hike
mid way through walk
backward walking up a 20-30 degree sloped path x 2.5+ mins
---
19 hour fast
3100 calorie burn
ate 2700
Really high calorie burn for a rest day, hopefully the Fitbit Charge 3 is somewhat accurate here....
Setup the Fitbit to nag me to go to sleep, and boy does it nag :o
-
Monday 24th February 2020
Glutes/hips still pretty sore :/
Feeling a bit beat up, but after soft tissue work and putting on compression tights, felt better
Soft tissue work for lower body
bodyweight at home without shoes = 79.5kg
BBall practice session at WLC outdoor courts - 72 mins
10 min dribble drills, 10 min shooting drills
Then general shooting, high intensity moves and layups
A few jumps and dunks on 8 feet netball rim after 40 mins
No intensity today, jumps wise, so just went with the flow
back at home - Lower body
supported ATG split squat BW x10
peterson setups bW x10
Safety Squat Bar (SSB) squat - Goblet squat 12kg x 8, SSB (15kg bar+5kg) x 8, 40kg x8, 60kg x5, 70kg x3, 80kg, x2, 90kg x2, x1, 100kg x1, x1
3 mins rest
70% of training max (125kg) - controlled down, explode up - 87.5kg 1x5, 1x4, 3x5, 1x4
Was supposed to be 5x5, but I messed up the reps....
SSB Squats felt much better than last session.
All work sets nice and snappy
This group in Oly shoes - alternating sets 2 mins rest
SSB Good morning 60kg x8 ( progressively lower to warmup), 70kg 2x5 @ RPE 8
Wall tib raise - body at 45 degree angle - in oly shoes BW 2x5 @RPE 8
SSB single leg calf raise - arm supported - both sides back to back - on 1 inch elevation - controlled eccentric, 80kg 2x5 @RPE8
Flat shoes - alternating sets 2 mins rest
SSB Lateral squat - BW x10, SSB 40kg x3, 45kg 2x5 reps each leg, left leg first, then right @RPE 8
leg lowering lift lower back flattened against hands, controlled - 2x5
Ab rollouts with spin lock dumbbell 2x5
stretch
Starting a sub-maximal block, see how it goes.
Doing sets with around 10-12RM loads.
But I certainly felt better after the session!
Splitting off some assistance to a second light session
===
14 hour fast - Broke fast just before weights with 4 cherries, plus a handful of nuts
4300 calorie burn for today, according to Fitbit charge 3 - adjusted 3800
ate 2400 calories
Crazy high calorie burn from the Fitbit, not sure I trust it.. it's mostly to do with the high heart rate while doing weights, which i think inflates things, as it assumes your doing something continuously while your heart rate is boosted, which isn't true with weights.... so I will just eat my usual amount.
800+ calories from weights it says.... if I remove 1k calories, it looks about right, but who knows...
I may turn off the heartrate monitor, as my old Fitbit One did not have that and it was fairly accurate
dropping 25% off puts it in the Fitbit One range as well
-
Tuesday 25th February 2020
Dang, abs, glutes, claves and VMO are pretty sore.
Actually whole body is at least moderately sore
----
morning mobility work
stretches - pre and post walk
---
69 min walk/hike
mid way through walk
backward walking up a 20-30 degree sloped path x 2.5+ mins
---
19.5 hour fast
3000 calorie burn according to Fitbit Charge 3
plan to eat 1900-2000
Rest day calorie burn is sure higher than with the Fitbit one, but so is step count so I think it's Ok for today.
The walk today seems to line up with my previous Fitbit One walks, and the walk recorded using my Phone.
Whereas with weights/intervals the Charge 3 does inflate the calories due to the heart rate shooting up, which only works well for steady state cardio.
So I have to manually put in my weight training calories, or disable the heart rate monitor during weights and mentally add 200-300 calories ontop like I have been doing
The sleep monitor on the Charge 3 is very good though - lets me know how much deep, regular and light sleep I have even though I may wake up up at various times throughout.
-
Wednesday 26th February 2020
Still a bit sore in my lower body but recovering much faster with this sub-maximal work
Soft tissue work for whole body
bodyweight at home without shoes = 79.6kg
BBall practice session at WLC outdoor courts - 46 mins
10 mins dribble drills, 10 mins shooting drills
then high intensity moves, shooting and layups
a few jumps, and dunks 8 feet netball rims
Touching the 9'10" rim again on jumps, but lacking intensity, still fatigued.
-----
Back at home
due to rain hitting I did all my stuff at home
3 level ext rotated band pull apart - to forehead, shoulder, sternum - light rogue band - dual strands x 10 each
band curls x12 to warmup forearm tendons
alternating sets - 2 mins rest
Straight bar dips - shoulder width grip to sternum BW 2x7 @ RPE 7
inverted rows - undergrip - explosive, slamming chest against bar pad - BW 3x7 @RPE 7
Single arm pushups - barbell on rack 14th hole BW 2x5 @ RPE 7
Dip shrugs - hold at top and bottom - BW x12, 2x16 @RPE 8
Single arm pushups seems to be the only variant that doesn't bother my left shoulder, at least done on a barbell, while standing.
3+ min rests
High angle rows to ribcage barbell 20kg x12, 40kg x5,
47.5kg 2x5 @RPE7
40kg x13 @RPE9
3 mins rests
vertical wall slide/ab roll out with foam roller and band short light Rogue band, dual strand 2x20
W band pull aparts - controlled - light short Rogue band, dual strand 2x15
3 angle lateral wall slide - controlled - light short Rogue band x24 each side, back to back
barbell curl 20kg x4, 22.5kg x13 @ REP 9
stretch
Ugh Barbell curl twinged my left shoulder on last rep when I had to strain a bit... will stay well away from failure next time...
---
15 hour fast - broke fast before session at home with a 2 cherries and handful of pistachios
3600 calorie burn - according to Fitbit Charge 3, with manual entries for BBall and weights
Ate 2000 calories
calorie burn is still pretty high, will try turn off the heart rate monitor during the day and see if it changes things
-
Thursday 27th February 2020
Upper body not to sore for some reason, but glutes/hips feel beat up.
----
morning mobility work
stretches - pre and post walk
---
72 min walk/hike
mid way through walk
backward walking up a 20-30 degree sloped path x 2.5+ mins
---
17 hour fast
2900 calorie burn according to Fitbit Charge 3 - HR monitor off most of the day
plan to eat 2000
So I received a second hand Garmin Vivofit 3 and the calorie burn on this unit is way too low compared to my Fitbits.
The walk only registered 255 calories, vs 470... Right now at 2k vs 2.4k total calorie burn
I feel the Fitbit is fairly accurate now that I have tweaked things, manual entries for weights, and not using the HR monitor most of the time, unless there is a steady state activity.
I've had some pretty big calorie deficits this week based on the Fitbit output, and I can see the effects on my body and on the scale.
Hit 77.1kg this afternoon...And my face looks way more gaunt in just 4 days!
Fitbit app and website/software is also much better than the Garmin, plus it's owned by Google now and I use a Pixel 2XL, so it makes sense :)
But I love how the Vivofit 3 is always on, and doesn't need charging!
-
Friday 28th February 2020
Lower body still sore, adductors and glutes
Soft tissue work for lower body
bodyweight at home without shoes = 78.3kg
BBall practice session at WLC outdoor courts - 50 mins
10 min dribble drills, 10 min shooting drills
Then general shooting, high intensity moves and layups
A few jumps and dunks on 8 feet netball rim after 30 mins
I don't seem to jump well on this day vs the day 2 days after squats for some reason... 4 days after squats should be better!
No hops today, but I did hit a 9'6" touch 3 sec paused vertical, with a 1/5 squat depth = 26 inches
Not bad, that means no matter how bad my timing is, I can't jump any worse than that.
Would like to get this to 36 inches so I can grab the rim
Back at home - Lower body - Heavy session
peterson setups bW x12
supported ATG split squat BW x10
Safety Squat Bar (SSB) squat - Goblet squat 12kg x 8, SSB (15kg bar+5kg) x 8, 40kg x10, 60kg x5, 75kg x3, 85kg, x2, 95kg x1, 105kg x1
3-6 mins rest
75% of training max (125kg) - controlled down, explode up - 95kg 5x5
Solid sets. started with 3 mins rest for first 3 sets and could feel fatigue building up, 4 mins and then 6 mins on last set, which felt just as fast as the first set!
No major strain on the last rep of any set.
105kg warmup single felt a lot easier as well, for after BBall, so looks like strength has improved
This group in Oly shoes - alternating sets 2 mins rest
RDL - touching floor 60kg x5, 80kg x3, 100kg 2x5 @ RPE 8
Wall tib raise - body at 45 degree angle - in oly shoes BW 2x6 @RPE 8
SSB single leg calf raise - arm supported - both sides back to back - on 1 inch elevation - controlled eccentric, 80kg 2x6 @RPE8
Flat shoes - alternating sets 2 mins rest
SSB Lateral squat - BW x10, SSB 40kg x3, 45kg 2x6 reps each leg, left leg first, then right @RPE 8
Ab rollouts with spin lock dumbbell - knees bent, touching chest on floor 2x6
stretch
Heavy session today - changed things around a bit
===
14 hour fast - Broke fast just before weights with 4 cherries, plus a handful of nuts
3900 calorie burn for today, according to Fitbit Charge 3, with manual entries for BBall and weights
3200 for Garmin Vivofit 3, yes I have been wearing both on the same wrist to test :)
ate 3200 calories - I crammed the food in on second meal!
-
Still waiting on my Verve SSB that I preordered in late January for early Feb delivery.... for $409AUD
now they saying it's Mid March delivery... then they put out leap year discount code for 20%
So I cancelled it and reordered with code = $349AUD PROFIT! :trollface:
can't wait, should feel a lot better than my current Iron Edge SSB, but the bar weighs more 27kg vs 15kg, which will make loading it, and moving it around a bit more tricky....
(https://cdn.shopify.com/s/files/1/0028/0235/2194/products/image_8caf2b7b-d55c-4a64-a3d1-ef4a4197edc2.jpg?v=1575834917)
-
Saturday 29th February 2020
Whole hips still sore as per usual.
Something in my upper Left VMO area feels strained, aches when I walk upstairs etc.
Both upper patella tendons also feel mildly inflamed....
----
morning mobility work
stretches - pre and post walk
---
75 min walk/hike
mid way through walk
backward walking up a 20-30 degree sloped path x 2.5+ mins
---
19 hour fast
2861 calorie burn according to Fitbit Charge 3
2265 for Gamin Vivofit 3
Ate 3122 - yes I went full retard...
Ugh second day of >3k calories, I just lost my mind,w asn't even hungry, and bloated, what a waste
So the Vivofit calories are really low, so I'm still twekaing it. Apparently the activity class setting on the Garmin affects claories burnt... I had mine set to super athlete... will try turning it off completely tommorrow and see how it changes things.
Step counts between both devices were within 100 of each other, but the Fitbit measures elevation change and heart rate so that should be more accurate for my walk/hikes which are more taxing than regular street walks.
The truth is probably somewhere between the two, as I feel the Fitbit Charge 3 overestimates a bit...
Also linked the Garmin to MyFitnessPal - see how that works out for tracking calories
-
Sunday 1st March 2020
Week 28
Height - 5'8.5"
weighed - 79.8kg (+0.7) 176lbs
waist - 31.75 inches (-1/8)
hip = 38.5 (+0.25)
upper thigh = 24.5 (+0.25)
Right calf = 15.25 (+1/8)
Neck = 15.25 (+1/8)
Wrist = 6.5
Tanita scale bodyfat% = 18.1 (-0.4)
Total loss so far - weight 23.3kg 51.4lbs Waist 11.25 inches BF% Tanita 13.2%
No suprised I'm pretty bloated with food and water weight, but so has my size.
Still leaner than last week though
Start of a new month, and week and fresh start - time to get the fat loss cranking!
---
Glutes/hips/adductors still all sore
Both upper patella tendons achey.... so that last squat session did a number on me
-
Sunday 1st March 2020
Still feeling beat up in my lower body, but knees felt Ok after the soft tissue work
Soft tissue work for whole body
bodyweight at home without shoes = 79.8kg
BBall practice session at WLC outdoor courts - 80 mins
10 mins dribble drills, 10 mins shooting drills
then high intensity moves, shooting and layups
a few jumps, and dunks 8 feet netball rims
No hops as expected, so took it fairly easy.
Didn't have much energy as well
-----
Back at home
due to rain hitting I did all my stuff at home
3 level ext rotated band pull apart - to forehead, shoulder, sternum - light rogue band - dual strands x 10 each
band curls x12 to warmup forearm tendons
Light jump stretch band, curl grip rows x12
alternating sets - 2 mins rest
Straight bar dips - shoulder width grip to sternum BW 2x7 @ RPE 7
inverted rows - undergrip - explosive, slamming chest against pad/towel - BW 3x7 @RPE 7
Single arm pushups - against railing BW 2x6 @ RPE 7
Dip shrugs - hold at top and bottom - BW x12, 2x16 @RPE 8
Found two metal vertical supports close to each other to do the dip shrugs on, but are too far apart to do proper dips.
3+ min rests
High angle rows to ribcage barbell 20kg x12, 40kg x3
45kg 2x6 @RPE7
40kg x14 @RPE8 +1 rep
3 mins rests
vertical wall slide/ab roll out with foam roller and band short light Rogue band, dual strand 2x20
W band pull aparts - controlled - light short Rogue band, dual strand x15
Lying side abduction 2.5kg 2x15
3 angle lateral wall slide - controlled - light short Rogue band x30 each side, back to back
barbell curl 20kg x4, 22.5kg x14 @ REP 9 +1 rep
stretch
Everything felt surprisingly easier today, must be the extra calories
---
15 hour fast - broke fast before session at home with a slice of water melon and handful of pistachios/ 1 brazil nut
3600 calorie burn - according to Fitbit Charge 3, with manual entries for BBall and weights
3100 for Gramin Vivofit 3
Plan to eat 2400 calories
So I'm noticing a trend of a consistent 500 or so calories difference between the two activity trackers....
-
why do you think you've got such consistent soreness/fatique in your hips? seems a little worrisome.
-
why do you think you've got such consistent soreness/fatique in your hips? seems a little worrisome.
I think it's just accumulated fatigue from all the stuff I do, it does die down as the days rest increase from my lower body weights session, so it's due to SSB squats, GMs and lateral squats
-
Have u you ever lean against say the corner of a counter top with your hips to loosen hip flexors? It seems to be the best way for tight hips
used to do that, but I no longer feel it, as I'm quite loose.
I use a massage ball against the wall now to start, and then lie down on the floor with the same ball, using my full body weight on glutes/hips etc
-
So I got this TDEE spreadsheet here https://www.reddit.com/r/Fitness/comments/4mhvpn/adaptive_tdee_tracking_spreadsheet_v3_rescue/
and input my data from the last 2 months into it, weight and calories in the cells for whatever date I have recorded them in my Fitday app
and got a much better idea of my daily average TDEE, so now I can figure which of my activity trackers are closer to my real calorie burn!
My TDEE has increased from 2515 to 2800 calories burned on average each day of the week - so I'm doing more now
Lost 4kg during this time
According to the spreadsheet I just need to maintain my current activity levels -
eat 1750 calories each day to drop 0.75kg a week and hit 70kg in 12 weeks
eat 1475 calories to drop 1kg a week, and hit 70kg in 9 weeks
If I'm burning around 2800 calories the last 2 weeks on average, and my Fitbit Charge3 calories I've been using has been having me at between 3100-3300 on average the last 2 weeks....
So it is overestimating by quite a bit. 300-500.
I'll keep using the spreadsheet daily from now on and dial things out better
-
And another one I'll be using https://www.reddit.com/r/Fitness/comments/8pap61/a_new_tdee_calculator/
-
Monday 3rd March 2020
Usual level of upper body soreness, ie not that much, but a bit more in my posterior shoulder area from new exercises
Lower back, glutes/hips achey from BBall
----
morning mobility work
stretches - pre and post walk
---
70 min walk/hike
mid way through walk
backward walking up a 20-30 degree sloped path x 2.5+ mins
---
19 hour fast
2785 calorie burn according to Fitbit Charge 3 - with heart rate monitor turned off
2323 for Gamin Vivofit 3
Ate 1877
Thinking the Garmin is just about spot on, which makes me sad, while the Fitbit really inflates walking calories
250 vs 463 calories... but the Fitbit could well be right as it does track the elevation changes and uses GPS data
We'll see at the end of the week which has closer bearing to my average TDEE via the spreadsheets and amount of weight lost vs deficit amount
-
Tuesday 3rd March 2020
Lower body still sore, adductors and glutes
Soft tissue work for lower body
bodyweight at home without shoes = 79.3kg
BBall practice session at WLC outdoor courts - skipped
Started to warmup and then the rain hit after a few dribbles :/
Back at home - Lower body - LIGHT session
peterson setups bW x12
supported ATG split squat BW x10
Goblet squat 12kg x 12
Safety Squat Bar (SSB) squat - (15kg bar+5kg) x 10, 40kg x8, 60kg x5, 75kg x3, 85kg, x2, 95kg x2, 105kg x1
3 mins rest
65% of training max (125kg) - controlled down, explode up - 80kg 2x5, x6
Even without BBall and jumps today, squats did not feel that good.. the 105kg single in the warmups felt a bit hard
Just as well I switched to a heavy/light setup now.
I squat every 4 days, and even then with BBall, jumping and dieting, recovery has turned quite bad the last 2 weeks.
So with the heavy-light setup, I'm only hitting squats hard once every 8 days now, hopefully recovery will improve.
Although the light session should still do something, as I'm driving the weights as hard as I can still - in terms of high threshold fiber recruitment and hypertrophy.
This group in Oly shoes - alternating sets 2 mins rest
SSB Good morning 60kg x10 ( progressively lower to warmup), 70kg 2x6 @ RPE 8
Wall tib raise - body at 45 degree angle - in oly shoes BW x7, 2x5 @RPE 8
SSB single leg calf raise - arm supported - both sides back to back - on 1 inch elevation - controlled eccentric, 80kg 3x5 @RPE7
AB wheel rollout - knees bent x3, 2x6
finally got an Ab wheel, and also found I was doing them wrong after watching some Youtube vids - corrected, and now it hammers my abs!
stretch
===
13 hour fast - Broke fast just before weights with raw carrots/beetroot, plus a handful of nuts
2883 calorie burn for today, according to Fitbit Charge 3, with manual entries for BBall and weights
2672 for Garmin Vivofit 3 - "
ate 1850 calories
-
Wednesday 4th March 2020
Glutes, calves, and quads surprisngly sore for a post light day, and with no BBall or jumping....
Started to feel much better after dinner, a certain freshness/looseness in my legs when walking upstairs that I haven't felt in a while.
Hopefully that means I'll jump well the next two sessions before I squat "heavy" again, and squat better as well!
----
morning mobility work
stretches - pre and post walk
---
71 min walk/hike
mid way through walk
backward walking up a 20-30 degree sloped path x 2.5+ mins
---
18 hour fast
2700 calorie burn according to Fitbit Charge 3 - with heart rate monitor turned off
2300 for Gamin Vivofit 3
Ate 1900
The two TDEE spreadsheets have me at 2650 daily average calorie burn, so I think the Fitbit Charge 3 is defintely too high if I'm getting 2700 on a low calorie burn rest day, and the Garmin maybe a little too low :)
I think it's mainly down to the Fitbit inflating my walk calories, 500 for Fitbit vs 250 for the Garmin.
I weighed 78.3kg this morning, and 77.8kg at the end of the fast, so I'm on track to crack into a 77kg morning weight by the weekend!
Waist is already approaching 31.5 inches, face is looking more sunken in every day
-
Found a free android app version of the TDEE spreadsheets above
https://play.google.com/store/apps/details?id=com.shumate.tdeeCalculator&pli=1&showAllReviews=true
I'm still using the spreadsheets on my PC as I like seeing the numbers all together, but now I have all my fitness tracker and TDEE apps in one place on my phone as well
-
Thursday 5th March 2020
Glutes/hips and upper lateral thigh feel sore from the walking I presume....
Released them
Raining so no BBall, and I didn't feel like training my upper body today, just felt tired and not in the mood.
So I rested today, and didn't do much apart form release work
I haven't taken a break from any activity pretty much since I started so, maybe a welcome one!
Will be sunny and warm tomorrow morning, and after a days rest and lower activity levels this week, I'm expecting a good jumping session....
----
morning mobility work
Some soft tissue work on lower body
---
14 hour fast
2300+ or so calorie burn according to Fitbit Charge 3 - with heart rate monitor turned off
2100+ for Gamin Vivofit 3
Ate 1850
Didn't do much today, just some light everyday movement/walking/stairs, so who knows how much my TDEE is today, just a lot lower than my average of 2650 according to the spreadsheets
My BMR is around 1700, so anything around there should still have me at a deficit
I weighed 78kg this morning, and 77.5kg at the end of the fast
So bodyweight dropped down again already !
-
Friday 6th March 2020
Glutes/hips still feeling sore... and hammies were achey when releasing them
Walking pulse was 45-46 according to Fitbit Charge 3. And resting HR has been dropping every day this week, 55 to 51
Soft tissue work for whole body
bodyweight at home without shoes = 78.7kg
BBall practice session at WLC outdoor courts - 75 mins
10 mins dribble drills, 10 mins shooting drills
then high intensity moves, shooting and layups
a few jumps, and dunks on 8 feet netball rims
Still the same old jumps I'm getting from when I was 85+kg till now....
At least running around the court feels very easy on the feel and ankles, and changing direction is way easier now.
Big difference from when I was 85kg, so I should be quite fast and super agile at 70kg!
stretched lower body
-----
Resistance at the outdoor courts
3 level ext rotated band pull apart - to forehead, shoulder, sternum - light rogue band - dual strands x 10 each
band curls x10 to warmup forearm tendons
Light jump stretch band, curl grip rows x10
alternating sets - 2 mins rest
Straight bar dips - shoulder width grip to sternum - explosive - BW 2x8@ RPE 7
inverted rows - undergrip - explosive - BW 3x8 @RPE 8
Single arm pushups - against railing - explosive - hands leaving railing BW 2x10 @ RPE 7
Dip shrugs - on corner of fence - hold at top and bottom - BW x12, 2x17 @RPE 8
"+" = 15-20 secs rest
Pushups on low bar - closegrip BW x30+5+5+5
stretched pecs, lats and triceps
All felt much easier - light bodyweight I guess :)
-----
Back at home
3+ min rests
High angle rows to ribcage barbell 20kg x12, 40kg x5
47.5kg 2x6 @RPE8
42.5kg x12 @RPE9
3 mins rests
vertical wall ab wheel roll outs - pulling handles apart 2x20
Lying side abduction 5kg 2x10 - challenging but not near failure
Barbell curl 20kg x5, 25kg x10 @ RPE 9 (+2.5kg -4 reps)
3 angle lateral wall slide - controlled - light short Rogue band x30 each side, back to back
Light jump stretch band, curl grip rows x20
stretch
---
14 hour fast - broke fast before Bball with a few cucumbers
3365 calorie burn - according to Fitbit Charge 3, with manual entries for BBall, but not including weights (+200?)
2457 for Garmin Vivofit 3 - "
Ate 2226 calories
-
Saturday 7th March 2020
Fairly sore all over - posterior chain from holding position in the various rows... damn hamstrings were fried from the band rows...
----
morning mobility work
Some soft tissue work on glutes and feet
---
86 min walk/hike - short rest 75% of the way, in the middle of the 4 laps around the football field
mid way through walk - backward walking up a 20-30 degree sloped path x 2.5+ mins
---
18 hour fast
2880 calorie burn according to Fitbit Charge 3 - with heart rate monitor turned off
2281 for Gamin Vivofit 3
Ate 1941
Damn it, had 1650 planned, and modified my last meal, and went over...
-
Sunday 8th March 2020
Week 29
Height - 5'8.5"
weighed - 77.9kg(-1.9) 171.7lbs
waist - 31.5 inches (-0.25)
hip = 38 1/8 (-3/8)
upper thigh = 23 7/8(-5/8)
Right calf = 15 (-0.25)
Neck = 15 1/8 (-1/8)
Wrist = 6.5
Tanita scale bodyfat% = 19 (+0.9)
Total loss so far - weight 25.2kg 55.6lbs Waist 11.5 inches BF% Tanita 12.3%
Damn Tanita scale BF%.... navy formula has me at 15%
Big drops this week due to being bloated last week, but real weight loss is around 0.5kg from what the TDEE spreadsheet tells me, and waist size drop backs that up.
Still, pretty big drops on hip and leg size! Although I do store a lot of fat here so hopefully it's not muscle as well.
My arms actually got bigger this week :derp:
Lightest and leanest I have been since my early 20s!
Due to less activity/training this week, the various TDEE spreadsheets and app I have been using have me at around a 2550 TDEE
I averaged around 2040 calories for last week, so that lines up with my fat loss.
Fitbit Charge 3 calories were at 2850 average, Garmin Vivofit 3 at 2479..... so Fitbit was 10% over and Garmin a bit under but close enough considering it doesn't measure elevation changes or have GPS, and I'm manually adding in BBall and weight training calories ontop, that's pretty good.
If I had used their original calories burns for the activities, they would be way off!
Still, it gives me a good idea now.
So roughly 2300 burned on rest days, and 2900-3000 on training days
If I drop my calories down to the 1600-1700 range I should be back to the fat loss rates I had when I was doing those multi day fasts
Now that I know I only burn around 250 calories for my 1.25 hour walks, it makes it less attractive to walk over an hour... just eat a little bit less!
Maybe I'll start dong low intensity running intervals....or high intensity ones on an exercise bike --> https://breakingmuscle.com/learn/science-says-sprints-burn-200-calories-for-25-minutes-work
-----
calves, glutes, hips sore....
-
Sunday 8th March 2020
Soft tissue work for lower body
bodyweight at home without shoes = 78.3kg
BBall practice session at WLC outdoor courts - 60mins
10 mins dribble drills, 10 mins shooting drills
then high intensity moves, shooting and layups
a few jumps, and dunks on 8 feet netball rims
Felt decent, good dunks, but jumps still meh
Back at home - Lower body - HEAVY session
peterson setups bW x12
supported ATG split squat BW x10
Goblet squat 12kg x 12
Safety Squat Bar (SSB) squat - (15kg bar+5kg) x 10, 40kg x8, 60kg x5, 75kg x3, 85kg, x2, 95kg x1, 105kg x1
4 mins rest
80% of training max (125kg) - controlled down, explode up - 100kg x5, x4
90kg x10 @ RPE 9
Squats felt hard after BBall today... did what I could.
This group in Oly shoes - alternating sets 2 mins rest
RDL - to mid shin 60kg x5, 90kg x3, 100kg 2x6 @ RPE 8
Wall tib raise - body at 45 degree angle - in oly shoes BWx1, 3x6 @RPE 8
SSB single leg calf raise - arm supported - both sides back to back - on 1 inch elevation - controlled eccentric, 80kg 3x6 @RPE8
"+" = 20 secs rest
On back, leg lowering ab move - lower back pressed against hands controlled eccentrc - BW x3 BWX x10+3+5+5
Changing my setup to be more abbreviated could use the recovery.... will make more tweaks.
hamstrings and abs feel smoked later at night!
stretch
===
13 hour fast - Broke fast just before weights with 3 grapes and a brazil nut
3100+ calorie burn for today, according to Fitbit Charge 3, with manual entries for BBall and weights
2500+ for Garmin Vivofit 3 - " ... why so low?!
ate 2400 calories
-
Monday 9th March 2020
Moderately sore all over - calves, hammies and VMO the most. Even my biceps....from plate loading I guess...
But not drained... and my legs feel different from the last few weeks.
I still have a pep in my step
Also got 8 hours of sleep last night, deep, that helps :)
----
morning mobility work
stretches pre and post walk/runs
---
28 min walk/hike - with a few 5 sec trail runs towards the middle, space apart between walking
towards end of the walk - backward walking up a 20-30 degree sloped path x 2.5+ mins
40 min interval walk combo -
9 x 50 sec sprint intervals @ 60-75% speed - 1 building to 2+ min walk recoveries, with two 2 sec burst @ 90% on run 7 and 8
Then 30 sec medium speed jog with 2 min walk recoveries around the perimeter of grass field
decided to change things up
Even though the duration was much the same as my 1+ hour walks, it somehow felt less tiring afterwards, and way less boring!
calorie burn was a little higher, according to my activity trackers, but things like EPOC and other things should make it higher still.
First time sprinting since I was 90kg. Felt much faster, feet/ankles calves way stronger, and carting 10+kg less weight also helps.
No issue with the uneven surface, I just floated across in my zero drop Inov8 Terraultra 260G trial running shoes.
Grip was good on the wet surface as well.
Form felt good, as I'm strong enough now. And the two near max speed burst felt fast, really high turn over rate :)
Only thing was my right hip flexor started to get achey, and my hammies started to fatigue, and calves got achey and started to fade.
I did hammer them yesterday, so that doesn't help...
See how I feel tomorrow, but last time my achilles were killing me - feet/ankles and calves just too weak to handle the forces.
Hopefully I can still BBall OK.
---
18 hour fast
3300+ calorie burn according to Fitbit Charge 3 - with heart rate monitor turned back on - real burn is probably 75-80% of this
2400+ for Gamin Vivofit 3 - wat?!
ate 2000 calories
-
Tuesday 10th March 2020
Damn, CNS feels stale and cooked from the sprints yesterday.... last time I try and sprint over 60% effort on a rest day....
On the good side, only a slight ache on my right ankle.
And while my right hamstring felt a bit worked over up last night, it's fine today.
Hip flexors are pretty beat up.
Some upper body parts are quite achey from the sprint arm action though - traps, biceps, etc
Soft tissue work for whole body
bodyweight at home without shoes = 79kg
BBall practice session at WLC outdoor courts - 75 mins
10 mins dribble drills, 10 mins shooting drills
then high intensity moves, shooting and layups
just 3 jumps, and 1 dunk on 8 feet netball rims
No juice today... did a few half assed jumps and didn't feel like doing any more...Thanks to sprints!
Oh well, at least my body gets a bit of "rest"
stretched lower body
-----
Resistance at the outdoor courts
3 level ext rotated band pull apart - to forehead, shoulder, sternum - light rogue band - dual strands x 10 each
band curls x12 to warmup forearm tendons
Light jump stretch band, curl grip rows x10
alternating sets - 2 mins rest
Dip shrugs - on corner of fence - hold at top and bottom - BW x15 @RPE 6
Straight bar dips - shoulder width grip to sternum - explosive - BW 2x10@ RPE 7
inverted rows - undergrip - explosive - BW 3x8 @RPE 7
Single arm pushups - against railing - explosive - hands leaving railing BW x10 @ RPE 8
"+" = 15-20 secs rest
Pushups on low bar 1.5 feet - closegrip BW x50 +5+5+4 @RPE 9
stretched pecs, lats and triceps
Straight bar dips felt so easy compared to recent workouts, might be able to do 15+ now!
feels as easy as pushups on the ground now, except you use your whole bodyweight here.
single arm pushups hurts my left shoulder, so will drop it... sigh
The low bar pushups were crazy easy... 50+ reps! ....LOL one breath for every 10 reps..
I will have to add a band around my back next time, or load up my back pack with 5kg plates, but bands nicely balance out the strength curve of pushups being easier at the top.
-----
Back at home
3+ min rests
High angle rows to ribcage barbell 20kg x12, 40kg x5
47.5kg x7 @RPE 8.5 (+1 rep)
45kg x7 @RPE9
42.5kg x13 @RPE 9 (+1 rep)
3 mins rests
vertical wall ab wheel roll outs - pulling handles apart x12, 2x21
Lying side abduction 6kg x10 @RPE 9 - added 1kg and felt way harder!
Barbell curl 20kg x5, 25kg x11 @RPE 9 (+1 rep)
3 angle lateral wall slide - controlled - light short Rogue band x24 each side, back to back
hmm getting stronger on a calorie deficit... so I must be gaining some size as well
stretch
---
18 hour fast
3300+ calorie burn - according to Fitbit Charge 3, with manual entries for BBall, and weights
2800+ for Garmin Vivofit 3 - with extra calories from foam rolling and weights added, BBall left as is.
Ate 4000+ calories!
Looks like Garmin is pretty accurate now when I add the foam rolling calories from the Fitbit, and manual add on for weights.
-
Wednesday 11th March 2020
Calves fairly sore, but not too bad everywhere else, even upper body is not that sore for the amount of stuff I did.
Still some aches in my lower body from the sprints and BBall yesterday
So I ate 4000+ calories last night... just one of those random things you sometimes do, even though I wasn't hungry - LOL.....
Anyway I will still be in a deficit at the end of the week as it's only a 1200 or so surplus.
Honestly it kinda makes sense to eat in a surplus on training days when you think about it, especially while doing intermittent fasting.
Dry fasted today to help get rid of some of the water weight.
Still didn't weigh that much heavier this morning just 79.5kg
----
morning mobility work
More thoracic mobility work, and stretches pre and post walk/runs
---
29 min walk/hike - with a few 5 sec trail runs towards the middle, space apart between walking
towards end of the walk - backward walking up a 20-30 degree sloped path x 2.5+ mins
50 min run/jog walk interval combo -
30 sec tempo runs and 1-2 min walk intervals
then to 1-2 min slow jogs to 1 to 3 min walk ratio intervals around the field perimeter
ehh the runs felt kinda painful on my feet... weird faster runs = fine, slow = pounding....
---
19 hour dry fast
3000+ calorie burn according to Fitbit Charge 3 - with heart rate monitor on
2500+ for Gamin Vivofit 3
ate 4000+ calories :0
-
Thursday 12th March 2020
So I ate 4k calories again last night, had to force it down... consider it a diet break of sorts :p
Second day in a row, and yet morning weight remained at 79.5kg
This will have an effect on my various TDEE spreadsheets and phone app :)
Soft tissue work for lower body
bodyweight at home without shoes = 79.3kg
BBall practice session at WLC outdoor courts - 57 mins
10 mins dribble drills, 10 mins shooting drills
then high intensity moves, shooting and layups
a few jumps, and dunks on 8 feet netball rims
Didn't do to many jumps as I still felt fatigued from sprints and the running from yesterday....
4k calories didn't help :/
Back at home - Lower body - HEAVY session
peterson setups BW x12
supported ATG split squat BW x10
Goblet squat 12kg x 10
Safety Squat Bar (SSB) squat - (15kg bar+5kg) x 10, 40kg x8, 60kg x5, 75kg x3, 85kg, x2, 95kg x2, 105kg x1
110kg x6 @RPE 9.5
6 mins rest
100kg x6 @ RPE 8
Warmups felt so much lighter on my back compared to the last few workouts!
When 105kg warmup single didn't feel strained, I knew I had to up training loads today.
110kg x6 puts my training max at around 128kg, 1.6x BW
Hopefully I can build on this while in a calorie deficit
I figure two work sets is all I need right now
And I'm squatting every 4 days, so maybe I can get away with even less volume
This group in Oly shoes - alternating sets 2 mins rest
RDL - to mid shin 60kg x5, 80kg x3, 100kg hook-gripped 2x7 @ RPE 8
Wall tib raise - body at 45 degree angle - in oly shoes BWx1, 2x7 @RPE 8
SSB single leg calf raise - arm supported - both sides back to back - on 1 inch elevation - controlled eccentric, 80kg 2x7 @RPE8
Hamstrings still pretty sore from sprints a few days ago so the RDLs were tough!
Single kneeling deadlift - BW x8 each leg
AB wheel rollout - knees bent BW x8 @RPE 7
On back, leg lowering ab move - lower back pressed against hands controlled eccentric - BW x10 @ RPE 8
stretch
This amount of volume and exercise feels about right, shortened workout from 2.5 to 1.5 hours including warmups...
===
13 hour fast - Broke fast before BBall with some veges
3454 calorie burn for today, according to Fitbit Charge 3, with manual entries for BBall and weights
2771 for Garmin Vivofit 3 - "
ate 3446 calories
but I may keep the diet break going
-
My Verve Safety squat bar finally shipped!
I suspect this SSB will be a bit harder than the Iron Edge one I currently use, due to the larger pad and it sitting higher off your back.
Much like how the Elite FTS SS Yoke bar is harder than the Rogue SSB.
Since the Verve SSB is a clone of the Titan SSB v2, which is a clone of the Elite FTS one :)
It also weighs 27.5kg, so it will be a pain to move around and I will have to add 2.5kg onto it to make loading easier at 30kg.
---
In other news, i kept the diet break going last night with 3346 calories.
Which is around where the Fitbit had my cals at, but higher than Garmin, and probably higher than my real calorie burn.
Average TDEE according to my spreadsheets is 2750 for the last 6 weeks. - so high must be closer to 3k and rest day lows 2400-2500
The phone TDEE app says 2600 or so for the last week and a bit
body weight was 78.8kg this morning so not changing too much
debating whether I will diet break for a few more days or not.
-
Friday 13th March 2020
Calves pretty damn sore. Posterior chain as well off course.
All quads and glutes moderately sore, so the volume is for sure enough to create a response, and I did eat enough :)
Right VMO feels pretty beat up.
Whole body is fairly achey actually
I can tell the lower volume has my body feeling quite different from the usual. The backwards walk is feeling easy again, and I can do it much faster.
I miss that looseness in my legs back when I only did my whole body every 4 days, instead of the upper/lower split I use now.
Maybe going to only one squat work set might be even better, rather than spacing the workouts even further apart....
I know 2 worksets once a week has worked well for me in the past, but I was doing way less then - just squat and bball/jumps every 5 days each.
So you would think 1 work set every 4 days would be more or less the same overall stress/volume
I've always been more of a low volume, high effort kind of guy. Had my best and fastest gains in this style of programming - just way more efficient
----
morning mobility work
More thoracic mobility work, and stretches pre and post walk
---
68 min walk/hike
middle of the walk - backward walking up a 20-30 degree sloped path x 2.5+ mins
tried some 1-2 min brisk walking to slow walking intervals.. didn't seem to create more calorie burn...
Anyway no more running for a bit :)
I noticed I got quite a bit more hungry with the running....
---
17 hour fast
2900 calorie burn according to Fitbit Charge 3 - with heart rate monitor on
2300+ for Gamin Vivofit 3
ate 4793
Right now I just take 15% off the Fitbit numbers and that's is fairly close to reality
Bodyweight was back under 78kg by end of the fast :o
--
dang already have a buyer for my Iron Edge SSB
-
Saturday 14th March 2020
Dang just realized it was Friday the 13th yesterday here :)
So my calves are still sore as hell, and my quad/glutes a bit.
Cold, dreary rainy day - not gonna ttrain at all, just not in the mood for it.
So will take a rare full day off everything - no walking either....
----
morning mobility work
---
So I ate 4.7k calories last night!
Literally shovelling in food all night, despite being super full already!
And this morning I weighed 78.6kg - LOL
My main TDEE spreadsheet has increased to 2.9k calories for maintenance.. 4 week average - WTF
Body must be just reving up and dumping most of it out - felt hot all night.
My Fitbit Charge 3 might be closer than I thought...
16 hour fast
2900 calorie burn according to Fitbit Charge 3 - with heart rate monitor turned on
2075 for Gamin Vivofit 3
Ate 5087 calories!
Wow that's a big difference between the two...
I mostly sat on my ass and recorded around 5k steps, so calorie burn has to be around the low 2k
-
Sunday 15th March 2020
Week 30
Height - 5'8.5"
weighed - 79kg(+1.1) 174lbs
waist - 32.25 inches (+0.75)
hip = 38.25 (+1/8)
upper thigh = 24.25(+3/8)
Right calf = 15 1/8 (+1/8)
Neck = 15 1/8
Wrist = 6.5
Tanita scale bodyfat% = 20 (+1)
Total loss so far - weight 24.1kg 53lbs Waist 10.75 inches BF% Tanita 11.3%
So after a 5 day diet break, pounding 4-5k worth or food into me, I haven't gained that much weigh... ate 3x what I have been eating lately!
And most of it is water, food and glycogen weight.
Waist increase is mostly food/water bulk.
Looks like my quads and calves gained a bit of size.
Anyway back into the diet this week. Will try and get down to 74kg in the next month or so.
-----
calves still pretty sore!
Legs and hips as well, but less so.
-
Sunday 15th March 2020
Damn calves still pretty sore, followed by my quads and hips
Another wet and dreary day - decided to keep the break going
Did nothing but sit on my ass, but still got around 5k steps
----
morning mobility work
---
16 hour fast
2290 calorie burn according to Fitbit Charge 3 - with heart rate monitor turned off
2075 for Gamin Vivofit 3
ate 3510
last day of calorie pounding....
-
Monday 16th March 2020
Damn, my calves and lower body still a bit sore...
So I take far longer to recvover from my lower body work than I thought - when I push to near failure at least
Even all the calories and a few days off doesn't seem to help much, along with compression tights....
Soft tissue work for lower body
bodyweight at home without shoes = 80.3kg
BBall practice session at WLC INDOOR courts - 67 mins
10 mins dribble drills, 10 mins shooting drills
then high intensity moves, shooting and layups
5 or so jumps
Another rainy day, so went to the indoor courts instead for a fee.
The last time I was here a few weeks back I could touch the spring box off vertical, well today I was 3 inches under.... :(
All the food and rest didn't help.. so the soreness in my legs means I really haven't recovered
both shoulders were also achey from dribbling... I think the few days off have already messed up my firing patterns :/
Back at home - Lower body - HEAVY session
peterson setups BW x12
supported ATG split squat BW x10
Goblet squat 12kg x 10
Safety Squat Bar (SSB) squat - (15kg bar+5kg) x 10, 40kg x8, 60kg x5, 85kg, x3, 95kg x2, 105kg x1
110kg x5 @RPE 9
6 mins rest
100kg x6 @ RPE 9
6 mins rest
90kg x10 @ RPE 9
Warmups felt a little harder than last time.
110kg felt hard and I couldn't match what I did last session 110kg x6
So I am going to have to move to a heavy-light setup for sure.
So heavy session once every 8 days, with light sub-maximal explosive session inbetween, 4 days later
I decided to skip my upper body session and just pick back up on lower body.
In hindsight this was a bad move...
This group in Oly shoes - alternating sets 2 mins rest
Single leg SSB Good Morning - arms supported 20kg x5, 30kg x10 each side back to back.
Wall tib raise - body at 45 degree angle - in oly shoes BWx1, x13 @RPE 10
SSB single leg calf raise - arm supported - both sides back to back - on 1 inch elevation - controlled eccentric, 60kg x3, 70kg x14 @RPE9
Switched to single leg SSB GMs, seems to hit the glute way harder than regular GMs and RDLs, plus hamstrings to a lesser extent, and way less lower back stress.
One hand on the rack and the other holding the SSB.
Heavy SSB squats already fatigue my lower back quite a bit. Also less stress from not having to hold onto heavy loads.
Will do RDLs in my light session
On back, leg lowering ab move - lower back pressed against hands controlled eccentric - BW x11 @ RPE 8
stretch
===
16 hour fast - Broke fast before BBall with some veges
3500+ calorie burn, according to Fitbit Charge 3 (HR monitor off), with manual entries for weights
2900+ for Garmin Vivofit 3 - "
Ate 2500 calories
-
Just sold my Iron Edge SSB - buyer is getting a good deal
and good timing - My Verve SSB is getting delivered today!
I'm glad I have my home gym setup - with this virus situation... gyms are going to shutdown....
-
Tuesday 17th March 2020
Calves, quads and posterior chain moderately sore, but not too bad
Even my biceps and traps are sore from loading the bar....
Got my verve Fitness SSB today, so quite a big of extra activity unpacking it and loading it into the car, and back home.
Then cleaning etc. 28kg bar makes you work a bit
----
morning mobility work
stretches pre and post walk
---
70 min walk/hike
middle of the walk - backward walking up a 20-30 degree sloped path x 2.5+ mins
back to my regular walk session
felt much easier than the past few weeks, especially the backwards walking section
-----
19 hour fast
3040 calorie burn according to Fitbit Charge 3 - with heart rate monitor turned off
2300 for Gamin Vivofit 3
damn big difference between the two...
ate 3500 claories... it's harder to come back down after the pig out last week, than I thought.... YIKES
Noticed my resting heart rate, according to the Fitbit, has been rising over the last week, so maybe a sign my metabolism is ramping back up.
From a low of 44 to to back over 50
-
Wednesday 18th March 2020
legs and calves still fairly sore, but they feel decent despite this.
Soft tissue work for whole body, less for lower
bodyweight at home without shoes = 80.3kg
BBall practice session at WLC outdoor courts - 70 mins
10 mins dribble drills, 10 mins shooting drills
then high intensity moves, shooting and layups
jumps, and dunks on 8 feet netball rims
Back to touching the 9'10" rim, and 9'7" touch on vertical.
Pretty decent hops for being this sore, and 2 days post heavy squat session to near fialure.
stretched lower body
-----
Resistance at the outdoor courts
3 level ext rotated band pull apart - to forehead, shoulder, sternum - light rogue band - dual strands x 10 each
band curls x12 to warmup forearm tendons
Light jump stretch band, curl grip rows x10
alternating sets - 2 mins rest
Dip shrugs - on corner of fence - BW x20 @RPE 6
Straight bar dips - shoulder width grip to sternum - AMRAP - BW x20@ RPE 9 PR!!!
inverted rows - undergrip - AMRAP - BW x16.75 @RPE 10 PR!!!
"+" = 15-20 secs rest
Pushups on low bar 1.5 feet - closegrip +10kg x25 +4+3+3 @RPE 9
stretched pecs, lats and triceps
Did AMRAPs today to test my strength.
Damn big strength increases across the board!
The last time I maxed inverted rows a few weeks back I did 12, and since then I've mostly done sub-maximal explosive 3-4 sets of 6-8, about 50% of rep max.
The same for the straight bar dips, last rep max was 10, started with 2x7 and moved to 2x10.
Both are all time PRs as well.
Goes to show you don't need to train anywhere near failure to get stronger, and recruit your fast twitch fibers, as long as it's explosive, and I'm sure I've gained size in my type 2X fibers due to the training style.
I really should return my squats to this same setup, as I was jumping my recent best like this, and you recover much faster.
I put 5kg plates into a backpack for the pushups, and that sure made a difference, cut reps on initial set in half!
Will try +15kg next time, but I think 20kg is the safe limit as the backback is only a hiking type.
Walking around with that extra 10kg sure felt heavy, and I used to have that much extra fat on me....
-----
Back at home
peterson setups BW x12
supported ATG split squat BW x10
Goblet squat 12kg x 10
Rotating sets between each exercise - 2 mins
Safety Squat Bar (Verve SSB) squat - (28kg bar+2kg) x 10, 50kg x8, 60kg 2x8
Wasn't meant to squat today, but I just had to try my new verve fitness SSB :)
Just 2 light sets of 60kg x8 shouldn't be too taxing, but I did get a bit of a pump on the last 2 reps of each set, and it wasn't super easy
Who knows this might help me recover faster, and gain strength/size quicker....
High angle rows to ribcage barbell 20kg x12, 40kg x5
47.5kg x8 @RPE 9 (+1 rep)
45kg x9 @RPE9 (+2 reps)
42.5kg x14 @RPE 9 (+1 rep)
vertical wall ab wheel roll outs - pulling handles apart x12, 2x25 with hold at top
Lying side abduction 6kg x12 @RPE 8 - felt surprisingly easy compared to last time, up 2 reps and lower RPE
Barbell curl 20kg x5, 25kg x13 @RPE 9 (+2 reps)
3 angle lateral wall slide - controlled - light short Rogue band x24 each side, back to back
stretch
---
16 hour fast
3500 calorie burn - according to Fitbit Charge 3, with manual entries for weights
2800+ for Garmin Vivofit 3 - with extra calories from foam rolling and weights added, BBall left as is.
Ate 3000....
-
The logo on my verve Fitness SSB is definitely on the wrong side compared to the photos of others and on Verve's site...
I emailed them, and they asked me to send some pics, and they said they have no issues sending me a new pad, but I think it's just a matter of taking the cover off and flipping it around.
I had to do a bit of WD40 cleaning on the bar, but overall pretty nice
(https://i.imgur.com/3M8cpoD.jpg)
(https://i.imgur.com/gLHSWFf.jpg)
(https://i.imgur.com/Iv7Depx.jpg)
I was only able to do a couple of light sets with 60kg x 8 today, as I can't squat heavy again till next Tuesday... next session will be sub-maximal explosive sets with 80-90kg x 7-5 or so, and today was supposed to be a rest day/upper body, but I just had to try it out :)
Initial impressions are that it is better balanced than the Iron Edge bar, there seems to be slightly less camber.
The Iron Edge handles are slightly more angled forward.
(https://i.imgur.com/R646t5H.jpg)
The pad is much firmer so it doesn't wobbly around on my back when moving/walking, unlike the iron Edge SSB.
The smooth chromed bar is way easier to rotate on the J hooks to get onto the pads vs the rough powder coating on the IE SSB, and won't rough up the J hook surface.
I find you also can't place the bar as far down the back as the Iron Edge one, I pretty much have to butt the pad against my neck or else the bar will try and roll back - I think due to the larger pad, so it's probably still sitting in the same location, and more secure with neck and back contact.
I put 2x 1kg micro loading plates on the inside as the bar weighs 28kg (I weighed it) to make loading easier :)
(https://i.imgur.com/wbAunX5.jpg)
(https://i.imgur.com/Bh7XLMl.jpg)
-
Thursday 19th March 2020
Whole body is sore, but my calves, lower quads, and abs the most!
A little bit drained feeling, well Jumps + AMRAPs will do that.
----
morning mobility work
stretches pre and post walk
---
69 min walk/hike
middle of the walk - backward walking up a 20-30 degree sloped path x 2.5+ mins
-----
16 hour fast
2800+ calorie burn according to Fitbit Charge 3 - with heart rate monitor turned off
2300+ for Gamin Vivofit 3
ate 2000 calories
-
Friday 20th March 2020
Calves and hamstrings still pretty sore. Along with my pecs and front delts.
Soft tissue work for lower body
bodyweight at home without shoes = 79.5kg
BBall practice session at WLC outdoor courts - 60 mins
10 mins dribble drills, 10 mins shooting drills
then high intensity moves, shooting and layups
a few jumps, and dunks on 8 feet netball rims
No hops today.. 1-2 inches lower than last session, plus being a really hot day in the Sun doesn't help.
Achey hamstrings.
Terrible shooting, thanks upper body AMRAPS last session.
Back at home - Lower body - LIGHT session
facing down slope of garage
peterson setups BW x12
supported ATG split squat BW x10
Goblet squat 12kg x 10
Safety Squat Bar (Verve SSB) squat - (28kg bar+2kg) x 10, 50kg x8, 75kg x5, 85kg, x3, 95kg x2, 105kg x1
Sub-maximal explosive squats - stopping each set when bar speed slowed, and first hint of straining - circa 50% of rep max
4+ mins rest
90kg x7 - misload....
85kg x6
80kg x7
80kg x6
70kg x7 --> started as form work, but changed to explosive after rep 2.
105kg single in warmups felt decent, so this new SSB can't be that much harder, but in some ways also easier. More stable.
It took a while to get a feel for the new bar, as the pad and how it sits on the back is way different.
Was supposed to be straight sets of 7-6 with 80kg today, about 60-65% of training max and around 14RM.
But I misloaded the bar, as it does weigh 10kg more... was wondering why it felt harder than expected...
Then I just went with the flow and did descending load sets.
This actually turned out better and way less boring than straight sets across!
Makes it feel easier and faster as fatigue sets in, plus work a broader range of the force velocity curve :)
set 3 - best of the day in terms of form - 80kg x7
http://www.youtube.com/watch?v=XROKnNjVmxo
This group in Oly shoes - alternating sets 2 mins rest
RDL - to mid shin - hook gripped 60kg x5, 80kg x3, 80kg explosive 2x8 @ RPE 6
Wall tib raise - body at 45 degree angle - in oly shoes BWx1, 2x7 @RPE 9
SSB single leg calf raise - arm supported - both sides back to back - on 1 inch elevation - controlled eccentric, 70kg x3, 80kg 2x8 @RPE8
Split leg kneeling deadlift - soft touch to floor - rear leg, toe pointed down - BW x5, 20kg x5, 30kg x12 each leg back to back
ophhh Single leg deadlift was killer doing both sides back to back, abs hammered, will rest between each side next time...
Been going too heavy on RDLs, so lowered weight to 80kg and moved it fast on the concentric, felt much more glute activation and less lower back.
facing down slope of garage - flat shoes
SSB split squat - front foot elevated 3 inches - same side hand on rack each side back to back - 30kg x5, 40kg x10
AB wheel rollouts - knees bent BW 2x9 @RPE 7
SSB split squat felt good, no knee issues, so will slowly ramp the weight up. VMO was worked hard.
stretch
good energy even at the end of the session - might be due to sub-maximal work + grapes/nuts :)
===
15 hour fast - Broke fast before weights with 5 grapes, 2 Brazil nuts, and a handful if macadamias and pistachio nuts
3100+ calorie burn for today, according to Fitbit Charge 3, not including weights
2900+ for Garmin Vivofit 3 - with manual entries for weights.
ate 2900 calories...
-
Saturday 21st March 2020
Dang traps feel brutalized from SSB pad!
Pretty sore everywhere, calves, lower quads and glutes the most.
A little drained as well as expected.
----
morning mobility work
stretches pre and post walk
---
60 min walk/hike
middle of the walk - backward walking up a 20-30 degree sloped path x 2.5+ mins
-----
16 hour fast
2500+ calorie burn according to Fitbit Charge 3 - with heart rate monitor turned off
2200+ for Gamin Vivofit 3
Ate 4400+ calories
last of the pig out days....
-
Sunday 22nd March 2020
Week 31
Height - 5'8.5"
weighed - 81kg(+1) 178.6lbs
waist - 32.5 inches (+0.25)
hip = 38.75 (+0.5)
upper thigh = 24.5(+0.25)
Right calf = 15.25 (+1/8)
Neck = 15 1/8
Wrist = 6.5
Tanita scale bodyfat% = 17.5 (-2.5)
Total loss so far - weight 23.1kg 51lbs Waist 10.5 inches BF% Tanita 13.8%
Last day of pig out last night pushed a lot of food, water and glycogen into me.
Funny how the Tanita BF% dropped though :)
Now to knuckle down and lean down below 75kg
TDEE Spreadsheet has me at 2675 cals average now over the last 4 weeks.
-
Sunday 22ndMarch 2020
Calves, hammies and glutes still pretty sore.
Not the best of sleep last night, late night, but I feel OK, just that funny feeling you get when you sleep late.
Soft tissue work for whole body, less for lower
bodyweight at home without shoes = 80.9kg
BBall practice session at WLC outdoor courts - 70 mins
10 mins dribble drills, 10 mins shooting drills
then high intensity moves, shooting and layups
from 40 mins on - jumps, and trick dunks on 8 feet netball rims
Despite having quite sore calves and hammies, and 2 days after squatting, I did feel powerful today.
You can notice the difference in the squat training styles - in terms of recovery.
Touching the 9'10" rim consistently now.
Seems like my running 1 leg jump has also come up to the same level as my vertical now.
Pogos felt effortless.
stretched lower body
-----
Resistance at the outdoor courts
3 level ext rotated band pull apart - to forehead, shoulder, sternum - light rogue band - dual strands x 10 each
band curls x12 to warmup forearm tendons
Light jump stretch band, curl grip rows x10
alternating sets - 2 mins rest
Dip shrugs - on corner of fence - BW x15 @RPE 6
inverted rows - undergrip - BW+5kg x7, 2x6 @RPE 7
Straight bar dips - shoulder width grip to sternum - BW+5kg 2x7 @RPE 7
"+" = 15-20 secs rest
Pushups on low bar 1.5 feet - closegrip BW+15kg x22 +5+4+3 @RPE 9
stretched pecs, lats and triceps
Add an extra 5kg plate in the backpack for all exercises and it didn't seem to have as much impact as I expected..
-----
Back at home
Rotating sets between each exercise - 2 mins
High angle rows to ribcage barbell 20kg x12, 40kg x5
47.5kg x9 @RPE 9 (+1 rep)
40kg x15 @RPE 9 (+1 rep)
vertical wall ab wheel roll outs - pulling handles apart x12, 2x25 with hold at top
Lying side abduction 6kg x11, x12 @RPE 8
Barbell curl 20kg x5, 25kg x14 @RPE 9.5 (+1 rep)
20kg x7 @ RPE 8
stretch
Form has gotten lax on Barbell curls so will reset things next time and not chase reps.
I'm only doing them to make loading the squat easier :)
So once I get 25kg x15 strict reps I'll just maintain.
---
16 hour fast
3400+ calorie burn - according to Fitbit Charge 3, with manual entries for weights
2500+ for Garmin Vivofit 3 - with extra calories from weights added, BBall left as is.
plan to eat 2200 calories
-
Monday 23rd March 2020
Feel a bit drained, and midly achey knees - too many jumps yesterday....
Upper body is way less sore than my abs, calves, legs and posterior chain!
skipped walking today, wasn't in the mood
----
morning mobility work
stretches
-----
18 hour fast
2190 calorie burn according to Fitbit Charge 3 - with heart rate monitor turned off
2106 for Gamin Vivofit 3
ate 4100 :/
-
Tuesday 24th March 2020
legs and hips still sore.
Still felt beat up in the morning, but started to get that powerful feeling in my legs later in the day.
A wet and dreary day, decided not to train today.
----
morning mobility work
stretches pre and post walk
---
45 min walk/hike
middle of the walk - backward walking up a 20-30 degree sloped path x 2.5+ mins
-----
17 hour fast
2500+ calorie burn according to Fitbit Charge 3 - with heart rate monitor turned off
2200+ for Gamin Vivofit 3
I'll probably pig out again tonight and get on track tomorrow....
-
Wednesday 25th March 2020
Ehh I felt better yesterday, my legs still feel unrecovered and achey depsite all the calories and rest....
Soft tissue work for lower body
bodyweight at home without shoes = 81.3kg
BBall practice session at WLC INDOOR courts - 67 mins
10 mins dribble drills, 10 mins shooting drills
then high intensity moves, shooting and layups
A few jumps
Got 1 good jump in, seemed a little higher than my current best off a slow run, fingers to 9'10 rim, then dropped off fast...
Hammies were achey
Started to land threes today, first time in ages. Got 4 in a row in one series... must be due to less fatigue
Back at home - Lower body - HEAVY session
peterson setups BW x12
supported ATG split squat BW x10
Goblet squat 12kg x 10
Safety Squat Bar (Verve SSB) squat - (28kg bar+2kg) x 10, 50kg x8, 70kg x5, 85kg, x3, x2, 95kg x2, 105kg x2
115kg x1 @RPE 8
Sub-maximal explosive squats - stopping each set when bar speed slowed, and first hint of straining - circa 50% of rep max
3+ mins rest
105kg x4, 100kg x4, 95kg x4
115kg single felt hard, but in a good way. Should be around 90% of my e1RM training max.
Felt like I could do a few reps with it.
Well this Verve SSB (EliteFTS SS Yoke clone) feels harder with heavy loads than my other SSB that I sold.
Due to the higher bar and large pad position.
It's like an ultra high bar squat with the weight placed forward like a front squat - based on research on the EliteFTS bar it's about 11% harder than a regular bar.
This group in Oly shoes - alternating sets 2 mins rest
Single leg SSB Good Morning - arms supported 30kg x5, 32.5kg x12 each side back to back.
Wall tib raise - body at 45 degree angle - in oly shoes BWx2, 2x8 @RPE 8
SSB single leg calf raise - arm supported - both sides back to back - on 1 inch elevation - controlled eccentric, 70kg x3, 82.5kg 2x8 @RPE8
On back, leg lowering ab move - lower back pressed against hands controlled eccentric - BW x12 @ RPE 8
stretch
===
16 hour fast - Broke fast before weights with 5 graps and handful of nuts
3100+ calorie burn, according to Fitbit Charge 3 (HR monitor off), with manual entries for weights
3000+ for Garmin Vivofit 3 - "
ate 3946
-
Thursday 26th March 2020
Calves, VMO, posterior chain (especially glutes) and abs fairly sore, upper body a bit as well.
But no drained feeling, and I feel faitly functional
----
morning mobility work
stretches pre and post walk
---
55 min walk/hike
dropping the backwards walking to see if it improves my quad recovery.
-----
17 hour fast
2600+ calorie burn according to Fitbit Charge 3 - with heart rate monitor turned off
2300+ for Gamin Vivofit 3
Plan to eat around 1800-2000
-
The logo on my verve Fitness SSB is definitely on the wrong side compared to the photos of others and on Verve's site...
I emailed them, and they asked me to send some pics, and they said they have no issues sending me a new pad, but I think it's just a matter of taking the cover off and flipping it around.
I had to do a bit of WD40 cleaning on the bar, but overall pretty nice
(https://i.imgur.com/3M8cpoD.jpg)
(https://i.imgur.com/gLHSWFf.jpg)
(https://i.imgur.com/Iv7Depx.jpg)
I was only able to do a couple of light sets with 60kg x 8 today, as I can't squat heavy again till next Tuesday... next session will be sub-maximal explosive sets with 80-90kg x 7-5 or so, and today was supposed to be a rest day/upper body, but I just had to try it out :)
Initial impressions are that it is better balanced than the Iron Edge bar, there seems to be slightly less camber.
The Iron Edge handles are slightly more angled forward.
(https://i.imgur.com/R646t5H.jpg)
The pad is much firmer so it doesn't wobbly around on my back when moving/walking, unlike the iron Edge SSB.
The smooth chromed bar is way easier to rotate on the J hooks to get onto the pads vs the rough powder coating on the IE SSB, and won't rough up the J hook surface.
I find you also can't place the bar as far down the back as the Iron Edge one, I pretty much have to butt the pad against my neck or else the bar will try and roll back - I think due to the larger pad, so it's probably still sitting in the same location, and more secure with neck and back contact.
I put 2x 1kg micro loading plates on the inside as the bar weighs 28kg (I weighed it) to make loading easier :)
(https://i.imgur.com/wbAunX5.jpg)
(https://i.imgur.com/Bh7XLMl.jpg)
bar is nice.
man u r looking alot lighter.
good stuff !
-
bar is nice.
man u r looking alot lighter.
good stuff !
thanks, was looking lighter, but I've been pigging it out the last 3 weeks and back over 80kg now :/
I've been forcing the food down as well, not like I've been hungry at all... at least I know my hormones are back to about normal now, as my body has seriously dialed back any hunger signals!
-
Friday 27th March 2020
Lower body still pretty sore. Right groin area has a slight strain
Soft tissue work for whole body, less for lower body - just quick session today
bodyweight at home without shoes = 81+kg
BBall practice session at WLC outdoor courts - 75 mins
10 mins dribble drills, 10 mins shooting drills
then high intensity moves, shooting and layups
from 45 mins on - jumps, and trick dunks on 8 feet netball rims
No hops today, down 2-3 inches compared to last time.
2 days after heavy squats, that is to be expected.
Ehh making nice progress on inbetween the legs layup, off the dribble or a small lob, but still can't do a dunk like that on 8 feet :/
Lose control of the ball if I jump hard.
stretched lower body
-----
Resistance at the outdoor courts
3 level ext rotated band pull apart - to forehead, shoulder, sternum - light rogue band - dual strands x 10 each
band curls x12 to warmup forearm tendons
Light jump stretch band, curl grip rows x10
alternating sets - 2 mins rest
Dip shrugs - on corner of fence - BW x16 @RPE 6
inverted rows - undergrip - explosive - BW+5kg 3x6 @RPE 7
Straight bar dips - shoulder width grip to sternum - explosive - BW+5kg 2x7 @RPE 7
"+" = 15-20 secs rest
Pushups on low bar 1.5 feet - closegrip - explosive - BW+15kg x25 +3+3+3 @RPE 9
stretched pecs, lats and triceps
Might drop the straight bar dips as it does impinge my shoulders if i go down too deep....
-----
Back at home
Rotating sets between each exercise - 2 mins
High angle rows to ribcage - slight pause at bottom - barbell 20kg x12, 40kg x5
47.5kg 2x6 @RPE 8
40kg x10 @RPE 8
vertical wall ab wheel roll outs - pulling handles apart x12, 2x26 with hold at top
Lying side abduction 6kg x13 @RPE 8
Barbell curl 20kg x5, 25kg 2x6 @RPE 8
stretch
resetting rows and curls to strict form
---
16 hour fast
3300+ calorie burn - according to Fitbit Charge 3, with manual entries for weights
2588 for Garmin Vivofit 3 - with extra calories from weights added, BBall left as is.
Ate 3126
-
Saturday 28th March 2020
Feeling a bit banged up, sore lower body, but upper body is not too bad.
Slightly drained feeling - too many jumps....
----
morning mobility work
stretches pre and post walk
---
45 min walk/hike
dropping the backwards walking to see if it improves my quad recovery.
-----
16 hour fast
2473 calorie burn according to Fitbit Charge 3 - with heart rate monitor turned off
2200 for Gamin Vivofit 3
ate 4000
-
Sunday 29th March 2020
Week 32
Height - 5'8.5"
weighed - 81.5kg(+0.5) 179.7lbs
waist - 32.25 inches (+0.25)
hip = 39 (+0.5)
upper thigh = 24 7/8 (+3/8)
Right calf = 15.25
Neck = 15.25 (+1/8)
Wrist = 6.5
Tanita scale bodyfat% = 19.6 (+2.1)
Total loss so far - weight 22.6kg 50lbs Waist 10.25 inches BF% Tanita 11.7%
Interesting - all my measurements went up by exactly the same amount as last week.
Anyway 3 weeks of pigging out, time to get back to leaning down again
Shouldn't be too hard as eating 2k calories makes me full, but I've force feeding myself above this late into the night.
Earlier to bed will fix this...
I'll probably dump a lot of water and food weight and be under 80kg
My TDEE spread sheet has me at a 2725 average calorie burn for the last 4 weeks.
Phone app TDEE is at 2446, but not enough weeks to average things out yet
Fitbit Charge 3, 28 day average is 3000 with heart rate monitor turned off (except when I'm doing soft tissue work), so about 11% inflated
Garmin Vivo fit 3, 3 week average at 2500, 8% under
So about 2200-2300 on rest days and 3000-3100 or so on training days
Plan to eat 1800 on rest days and 2300 on training days.
Eating a straight 2000 everyday could work as well, but less refueling on training days.
-
Felt banged up, so took yesterday off
And today as well... still feeling a bit achey....
Just 45 min walk on both days, plus stretching, mobility work
-
Tuesday 31st March 2020
Lower body finally starting to feel ache free, but still a little bit, maybe another day of rest might do it...
Soft tissue work for lower body, and some upper
bodyweight at home without shoes = 81.3kg
BBall practice session at WLC outdoor courts - 60 mins
10 mins dribble drills, 10 mins shooting drills
then high intensity moves, shooting and layups
A few jumps, and dunks on 8 feet netball rims
A few reps of left-right and right-left jump drills.
Didn't feel that great despite the 2 days off.... actually did not feel like jumping much.
But I was getting off the ground easy enough, and got 2 decent jumps off, about the same as my current bests, but weighing a bit more.
Easy head touch on the Blacknet, been a while since I have done so, and it felt higher than before, 3 inches or so - I recall I measured it at around 8'2"
Back at home - Lower body - LIGHT session
facing down slope of garage
peterson setups BW x12
supported ATG split squat BW x10
Goblet squat 12kg x 10
Safety Squat Bar (Verve SSB) squat - (28kg bar+2kg) x 10, 50kg x8, 70kg x5, 85kg, 2x2, 95kg x2, 105kg x1
Sub-maximal explosive squats - stopping each set when bar speed slowed, and first hint of straining - circa 50% of rep max
4+ mins rest
80kg x8 - too light
85kg x7, 85kg x6
Aiming for around 7 reps on first set, and got 8, so 80kg was too light.
Hmm so I have gotten stronger, although the warmups did not inspire much confidence.
Getting used to this new SSB now, form was good today.
I'm guessing my high catch power clean is about the same as the loads I use here.
So need to get this to 105kg, while weighing 70kg.
This group in Oly shoes - alternating sets 2 mins rest
RDL - to mid shin - hook gripped 60kg x3, 85kg explosive 2x8 @ RPE 7
Wall tib raise - body at 40 degree angle - in oly shoes BWx2, 2x6 @RPE 9
SSB single leg calf raise - arm supported - both sides back to back - on 1.5 inch elevation - controlled eccentric, 70kg x3, 80kg x8, x9 @RPE8
RDL will use the same loads as SSB, and it felt about right, a bit more strain/slower bar speed around the 8th rep.
Body lower angle on Tib raise, so harder now.
SSB calf raise, on slightly higher elevation, so greater ROM.
facing down slope of garage - shoes
SSB split squat - front foot elevated 1.5 inches - same side hand on rack oly shoes, 1min rest brtween each side - 30kg x5, 40kg x10
AB wheel rollouts - knees bent BW 2x9 @RPE 7
SSB split squat was quite easy, didn't even need support arm on right leg. Will go up to 45kg next session.
stretch
===
16 hour fast - Broke fast before weights with 5 grapes, and a handful of pistachio nuts
3200+ calorie burn for today, according to Fitbit Charge 3, not including weights
2900+ for Garmin Vivofit 3 - with manual entries for weights.
ate 3265 calories
-
Wednesday 1st April 2020
Feeling drained, and whole body is sore - calves, vmo, hamstrings and abs the most.
Damn calves/hamstrings/adductors felt shredded last night, but much better today
Felt much better after the walk.
Despite eating a lot yesterday, I weigh less and under 80kg before dinner.
----
morning mobility work
stretches pre and post walk
---
60 min walk/hike
middle of the walk - backward walking up a 20-30 degree sloped path x 2.5+ mins
-----
18 hour fast
2600+ calorie burn according to Fitbit Charge 3 - with heart rate monitor on
2300+ for Gamin Vivofit 3
ate 3887
-
Thursday 2nd April 2020
Still moderately sore all over
Soft tissue work for whole body, less for lower body - just quick session today
bodyweight at home without shoes = 81+kg
BBall practice session at WLC outdoor courts - 71 mins
10 mins dribble drills, 10 mins shooting drills
then high intensity moves, shooting and layups
Lots of inbetween the leg layups off the dribble and small lob practise at the end
stretch
Sore and lack of energy today relatively speaking, tried a few jumps, but didn't have any spark to do them with intensity
Shoulders were achey as well
---
Warmed up my upper body stuff, but felt weak, achey and unstable, so called it off.....
-----
12 hour fast
3500+ calorie burn - according to Fitbit Charge 3, with heart rate monitor on
2600+ for Garmin Vivofit 3
Dang Fitbit inflates calories a lot with HR monitor on during BBall!
ate 4256
-
Friday 3rd April 2020
Still sore all over, but starting to get that strong and snappy feeling in my legs
Did some sissy squats down to 90 degree knee angle, with hips fully punched forward, while warming up for my walk, and damn, my knees felt pain free!
And felt very easy for my quads
This backwards walking thing, up a slope, is working miracles!
----
morning mobility work
stretches pre and post walk
---
65 min walk/hike
middle of the walk - backward walking up a 20-30 degree sloped path x 2.5+ mins
Felt noticeably snappier walking today, especially when going uphill
-----
18 hour fast
2500+ calorie burn according to Fitbit Charge 3 - with heart rate monitor off
2300+ for Gamin Vivofit 3
Ate 2944
-
Saturday 4th April 2020
Feeling decent, but still a little achey, so maybe another days rest would be optimal.
Legs and hips felt good when I was doing my morning warmups/mobility stuff in the bathroom after getting up.
So I had a feeling I would jump and squat well today.
Soft tissue work for lower body
bodyweight at home without shoes = 81.9kg
BBall practice session at WLC INDOOR courts - 60 mins
10 mins dribble drills, 10 mins shooting drills
then high intensity moves, shooting and layups
Lots of jumps after 40 mins, then some trick dunks on 8 feet netball rim.
Felt explosive today, jumped well.
Vertical - got my wrist 2 inches above 9 feet - highest so far, and weighing over 81kg as well. 9'9"-9'10" touch? So about 29 inch vertical
Paused vertical, wrist to 9 feet or so.
Didn't get any good running jumps in, but both wrists almost to 9 feet on 2 handed jump - highest so far as well.
Finally touched the ball on the 8 feet netball rim doing a inbetween legs dunk off a few steps - finally some progress :)
I can jump high enough to do it, but timing is tough....
Back at home - Lower body - HEAVY session
peterson setups BW x12
supported ATG split squat BW x10
Goblet squat 12kg x 10
Safety Squat Bar (Verve SSB) squat - (28kg bar+2kg) x 10, 50kg x8, 70kg x5, 85kg, x2, 95kg 2x1, 105kg x1
115kg x1 @RPE 7.5
Sub-maximal explosive squats - stopping each set when bar speed slowed, and first hint of straining - circa 50% of rep max
4+ mins rest
105kg x5, 100kg x4, 95kg x5
115kg single felt easier than last time. Felt like I could probably triple it at least. If it feels just as easy or easier next time, I will go up to 120kg for my top single.
Warmups felt easier than last time as well. Surprising considering how much jumping I did today
So my recovery with the current setup seems to be OK now, frequency/volume wise.
Should have stopped at 4 reps on the 105kg work set, a bit more strain and upper back rounding on this rep.
This group in Oly shoes - alternating sets 2 mins rest
Single leg SSB Good Morning - arms supported 30kg x5, 35kg x10 each side (1 min rest inbetween)
Wall tib raise - body at 40 degree angle - in oly shoes BWx2, 2x7 @RPE 9.5
SSB single leg calf raise - arm supported - both sides back to back - on 1 inch elevation - controlled eccentric, 70kg x3, 80kg 2x10 @RPE 9
Split leg RDL - rear leg out to side - explosive, touching plates on floor - stopping each set when bar speed slowed, and first hint of straining - circa 50% of rep max
20kg x5, 40kg x 8 each side (1 min rest inbetween)
"+" = 15 secs rest
On back, leg lowering ab move - lower back pressed against hands controlled eccentric - BW x12 +5+5 @ RPE 8
stretch
===
16 hour fast - Broke fast before weights with 5 grapes and handful of pistachio nuts
3100+ calorie burn, according to Fitbit Charge 3 (HR monitor off), not including weights
2900+ for Garmin Vivofit 3 - with manual foam rolling and weights calories added
Plan to eat 2300 calories
-
Sunday 5th April 2020
Week 33
Height - 5'8.5"
weighed - 81.2kg(-0.3) 179lbs
waist - 32.25 inches
hip = 38.75 (-0.25)
upper thigh = 24.75 (-1/8)
Right calf = 15.25
Neck = 15.25
Wrist = 6.5
Tanita scale bodyfat% = 19.4 (-0.2)
Total loss so far - weight 22.9kg 50.5lbs Waist 10.25 inches BF% Tanita 11.9%
Averaged around 3k calories this week, and it seems to be around maintenance.
Will definitely begin leaning down again this week.
-
Sunday 5th April 2020
Feeling mildly drained.
Moderately sore, but thankfully way less than last week, especially my calves.
Mostly in calves, abs lower quads, hammies and glutes.
----
morning mobility work
stretches pre and post walk
---
68 min walk/hike
middle of the walk - backward walking up a 20-30 degree sloped path x 2.5+ mins
Still got that powerful feeling while walking, even after all the training yesterday, so that's a welcome change from previous weeks.
-----
18 hour fast
2700+ calorie burn according to Fitbit Charge 3 - with heart rate monitor off
2300+ for Gamin Vivofit 3
Plan to eat around 2000
-
Monday 6th April 2020
Lower body still sore,e specially my hamstrings
Soft tissue work for whole body
bodyweight at home without shoes = 81kg
BBall practice session at WLC outdoor courts - 66 mins
10 mins dribble drills, 10 mins shooting drills
then high intensity moves, shooting and layups
from 45 mins on - jumps, and trick dunks on 8 feet netball rims
Hops similar to my current best, but in a sore and fatigued state, so might jump even higher in 2 days time.
Also the backboard I was jumping against last time was a lot lower than 9 feet, so my vertical is not 29-30 inches like I thought :)
Probbaly more like 27-28 inches based on how I was jumping against it today, an inch lower.
9'7" touch on the 9 feet backboard I regularly jump against today, so probbaly touched 9'8" 2 days ago.
stretched lower body
-----
Resistance at the outdoor courts
3 level ext rotated band pull apart - to forehead, shoulder, sternum - light rogue band - dual strands x 10 each
band curls x12 to warmup forearm tendons
Light jump stretch band, curl grip rows x10
alternating sets - 2 mins rest
Dip shrugs - on corner of railing - BW x15 @RPE 6
inverted rows - undergrip - explosive - BW+5kg 3x6 @RPE 7
Straight bar dips - shoulder width grip to upper abs - explosive - BW+5kg 2x7 @RPE 7
"+" = 15-20 secs rest
Pushups on 12 inch step to upper abs - closegrip - explosive - BW+15kg x20 +5+4+3 @RPE 9
stretched pecs, lats and triceps
-----
Back at home
Rotating sets between each exercise - 2 mins
High angle rows to ribcage - slight pause at bottom - barbell 20kg x12, 40kg x5
47.5kg 2x7 @RPE 8
40kg x11 @RPE 8
vertical wall ab wheel roll outs - pulling handles apart x12, 2x30 with hold at top
Lying side abduction 6kg x14 @RPE 8
Barbell curl 20kg x5, 25kg 2x7 @RPE 8
3 angle lateral wall slide - controlled - light short Rogue band x30 each side, back to back
stretch
---
16 hour fast
3300+ calorie burn - according to Fitbit Charge 3, not including weights
2900+ for Garmin Vivofit 3 - with extra calories from weights/foam rolling added
ate 4400+...
-
Tuesday 7th April 2020
A little achey all over, but not too bad.
Lower left achilles insertion feels strained... dammit I thought I had healed it up but it's back...
----
morning mobility work
Mobility work pre walk, stretches post walk
---
71 min walk/hike
middle of the walk - backward walking up a 20-30 degree sloped path x 2.5+ mins
Walk felt powerful and snappy
-----
18 hour fast
2900+ calorie burn according to Fitbit Charge 3 - with heart rate monitor off
2300+ for Gamin Vivofit 3
ate 2000
-
Wednesday 8th April 2020
Upper body is more sore today than yesterday, especially in my outer pecs - don't know if it's due to the upper body mobility move I recently started doing - stand 1+ feet from wall, back facing, reach overhead and arch thoracic spine to touch back of hands against wall.
Upper hammies, glutes and VMo still beat up.
Cold and dreary, plus the soreness made me decide to not train today.
Plus the back of my left ankle is still strained.
I might make this a permanent change in my current training setup... more rest is always good for power and strength expression
I did noticed my lower body strength gains have improved with the extra days rest recently.
So...
Day 1- BBall high intensity, jumps, Lower body heavy or light an hour later.
Day 2 - rest, walk
Day 3 - BBall medium intensity, less jumps, upper body
Day 4 - rest, walk
Day 5 - rest, walk
But I can always do a low intensity BBall day on day 5 as well, with no jumping.
The other option is to move the lower body weights to a separate day.
Day 1- BBall high intensity, jumps
Day 2 - Lower body heavy or light
Day 3 - rest, walk
Day 4 - BBall medium intensity, less jumps, upper body
Day 5 - rest, walk
Then either repeat or rest/walk on day 6
----
morning mobility work
Mobility work pre walk, stretches post walk
---
58 min walk/hike
middle of the walk - backward walking up a 20-30 degree sloped path x 2.5+ mins
-----
17 hour fast
2700+ calorie burn according to Fitbit Charge 3 - with heart rate monitor off
2300+ for Gamin Vivofit 3
plan to eat 2000-2100
-
Oh, I figured how to do "seated calf raises" at home to hit the soleus
supported bottom of pistol squat, single leg calf raises on floor or low elevation
either bodyweight using Myo-reps scheme, eventually, if more resistance is needed.
Or in my case using my Safety Squat Bar :)
-
Thursday 9th April 2020
Even after 2 days off I felt crappy today for some reason... ehh
Calves, VMO and posterior chain still sore... I wonder if the walking is part of it....
bodyweight at home without shoes = 80.8kg
BBall practice session at WLC outdoor courts - 60 mins
10 mins dribble drills, 10 mins shooting drills
then high intensity moves, shooting and layups
A few jumps, and dunks on 8 feet netball rims after 35 mins
felt crappy, and so did not feel like jumping
But I got a few decent jumps in, but overall lacked spark and couple of inches lower...
I found planting L-R improved my between the legs dunk attempts, instead of R-L, dunking with right arm.
Still can't get it down, but an improvement.
Shoulders were achey as well, when dribbling shooting, probably due to last upper workout
Back at home - Lower body - LIGHT session
facing down slope of garage
peterson setups BW x12
supported ATG split squat BW x10
Goblet squat 12kg x 10
Safety Squat Bar (Verve SSB) squat - (28kg bar+2kg) x 10, 50kg x8, 70kg x5, 85kg, x3, x2, 95kg x2, 105kg x1, x1
Sub-maximal explosive squats - stopping each set when bar speed slowed, and first hint of straining - circa 50% of rep max
4+ mins rest
90kg x7
90kg 4x5
more volume today, didn't feel too tiring.
This group in Oly shoes - alternating sets 2 mins rest
Kettlebell swing onto toes 24kg 2x10
Wall tib raise - body at 40 degree angle - in oly shoes BWx2, x8, x6 @RPE 9
RDL - to mid shin - hook gripped 60kg x3, 90kg explosive x8, x7 @ RPE 7
SSB single leg calf raise - arm supported - both sides back to back - on 1.5 inch elevation - controlled eccentric, 70kg x3, 80kg 2x12 @RPE9
RDL felt suprisingly easy today.
Added KB swings back in, and made sure to keep shoulder back and down, tight, to avoid shoulder issues like last time around.
facing down slope of garage
SSB split squat - front foot elevated 1.5 inches - same side hand on rack oly shoes, 1min rest between each side - 30kg x5, 45kg x10 @ RPE 6
AB wheel rollouts - knees bent BW 2x10 @RPE 8
facing up slope of garage
Nordic curl - natural GHR Light/purple jump stretch band, plus hands assisted - BW 2x10
stretch
SSB split squat still quite easy, will go up to 50kg next time
Finally got around to doing Nordic curls - squat pad from Amazon on bar loaded with 110kg, band around SSB to my chest, wedge ankles under pad.
band gave a pretty hefty amount of assistance, enough that I can almost do it without using my hands.
===
16 hour fast - Broke fast before weights with 5 grapes, and a handful of pistachio nuts
3500+ calorie burn for today, according to Fitbit Charge 3, not including weights
2900+ for Garmin Vivofit 3 - with manual entries for weights.
ate 4000+
-
Friday 10th April 2020
Feel a bit drained
Sore, but less sore than usual, unexpected.
Surprised my hamstrings are not on fire from the Nordic Curls, but I'm not complaining :)
Back of both ankles achey when I get up, but not too bad after that. Left side feels much better after the recent strain.
----
morning mobility work
Mobility work pre walk, stretches post walk
---
55 min walk/hike
middle of the walk - backward walking up a 20-30 degree sloped path x 2.5+ mins
Walk felt hard today
-----
16 hour fast
2600+ calorie burn according to Fitbit Charge 3 - with heart rate monitor off
2300+ for Gamin Vivofit 3
ate 2000+
I ate a ton last night, but bodyweight is holding steady...
-
Saturday 11th April 2020
Whole lower body still sore, upper body a bit as well
Soft tissue work for whole body
bodyweight at home without shoes = 81kg
BBall practice session at WLC outdoor courts - 66 mins
10 mins dribble drills, 10 mins shooting drills
then high intensity moves, shooting and layups
from 45 mins on - jumps, and trick dunks on 8 feet netball rims
Then lots of reps of LR and RL approach jumps against the 8 feet netball rim, about 80% effort
Did a few reps of backward depth jumps off 20+ inch wall and bouncing back up with minimal kneebend, landing with near straight legs.
Sore so not jumping the best, but I still felt pretty explosive, good energy, and legs/calves felt super strong and stable.
stretched lower body
-----
Resistance at the outdoor courts
3 level ext rotated band pull apart - to forehead, shoulder, sternum - light rogue band - dual strands x 10 each
band curls x12 to warmup forearm tendons
Light jump stretch band, curl grip rows x10
alternating sets - 2 mins rest
Dip shrugs - on corner of railing - BW x15 @RPE 7
inverted rows - undergrip - explosive - BW+5kg 3x6 @RPE 7
Straight bar dips - shoulder width grip to upper abs - explosive - BW+5kg 2x7 @RPE 7
"+" = 15-20 secs rest
Pushups on 12 inch step to upper abs - closegrip - explosive - BW+15kg x22 +5+3+3 @RPE 9 (+2)
Up 2 reps on initial set and I left a few reps in the tank!
stretched pecs, lats and triceps
-----
Back at home
Rotating sets between each exercise - 2 mins
High angle rows to ribcage - slight pause at bottom, explosive - barbell 20kg x12, 40kg x5, x2, 47.5kg x1
explosive 47.5kg 2x8 @RPE 8
40kg x14 +4+3+3 @RPE 8
vertical wall ab wheel roll outs - pulling handles apart 2x10, 2x20 with hold at top
straight arm side plank against wall, scapular sideways shrugs Body at 80 degrees - 2x20
W band pull aparts short Rogue light band 2x15
Barbell curl explosive - 20kg x6, 25kg x1, 25kg 2x8 @RPE 9
Upper body is definitely getting bigger :)
stretch
---
17 hour fast - broke fast before session back at home.
3200+ calorie burn - according to Fitbit Charge 3, not including weights
plan to eat 2300-2500
-
Sunday 12th April 2020
Week 34
Height - 5'8.5"
weighed - 81.5kg(+0.3) 179.7lbs
waist - 32.25 inches
hip = 38.75
upper thigh = 24.75
Right calf = 15.25
Neck = 15.25
Wrist = 6.5
Tanita scale bodyfat% = 20.1 (+0.7)
Total loss so far - weight 22.6kg 49.8lbs Waist 10.25 inches BF% Tanita 11.2%
Another maintenance week for me, averaged 3100 calories. 6 week average TDEE according to spreadsheet sits at 2775
No changes in measurements, lower body wise but my arms blew up 0.25 inch :)
Looks you need to go closer to failure to get decent hypertropy.
Feeling fat, so I need to knuckle down
-
Sunday 12th April 2020
Don't feel too bad, no drained feeling, considering how much back to back jumps I did.
Upper body not too sore as well.
Lower body still sore from last session, but thankfully my lower back is starting to feel robust.
Knees and back of heels a little inflamed, but not too bad.
----
morning mobility work
Mobility work pre walk, stretches post walk
---
67 min walk/hike
middle of the walk - backward walking up a 20-30 degree sloped path x 2.5+ mins
-----
19 hour fast
2807 calorie burn according to Fitbit Charge 3 - with heart rate monitor off
ate 2670
-
Moving to a new setup and programming today.
-
Monday 13th April 2020
Upper body a bit sore and stiff from last session
Lower body, especially my calves and hammies still sore, but CNS wise I feel OK
Soft tissue work for lower body, much less than usual.
bodyweight at home without shoes = 81kg
BBall practice session at WLC outdoor courts - FASTED - 82 mins
10 mins dribble drills, 10 mins shooting drills
then high intensity moves, shooting and layups
Max effort Jump tests, and dunks on 8 feet netball rims after 35 mins
Lots of inbetween the leg layups off dribble and lob.
1) Continuous approach jumps - max effort - RL plant x3, rest 10 secs, LR plant x3 - 4 sets with 1 min rests -> see link below
2) Continuous backboard tap jumps in place - 4 sets x3, 1 min rests. Touching 9'4"-9'6"
Cooldown - backwards walking up 35 degree slope - 1min 50secs x 2 sets
----
Achey, and not 100% explosive, but still able to jump at good effort.
Moving lower body weights to a separate day from BBall/jumps allows me to go ham on jump effort and volume.
Continuous jumps allow me to really drill form in a better way than just running and doing rim jumps - adding overload and reactivity all in one.
Will attempt to periodize the volume and intensity in line with my weights - ie adding reps each week and then deload
Jumps all felt good, snappy, minimal ground contact. Honestly I felt pretty reactive and fast, not much knee bend... I just need more horsepower/torque...
Felt both VMO working hard!
Will add single leg jumping drill as well, next time.
Tentatively planning to do lower body weights tomorrow, using some programming based on Greg Knuckols' Average to Savage v2.0 reps in reserve setup - not all that different to the explosive stuff I have been doing...
Felt a little beat up afterwards, with the back of my heels aching, but the backwards walking has a restorative effect, felt pretty good after that. Knees felt fine.
See how I feel tomorrow, but I feel fine now, later at night.
===
15 hour fast -
3200+ calorie burn for today, according to Fitbit Charge 3, with HR monitor turned off
ate 3800...
-
Tuesday 14th April 2020
Expected to feel drained after all the jumping yesterday, but I'm not!
Legs aren't even that sore, and for some reason the back of my heels feel way better than they did yesterday morning…
So BBall, moderate amount of jumps and squats on the same day = drained.
BBall, with lots of jumps = fine. So even if I squat the next day, there is less stress fatigue as the stress is spread over 2 days, or so it seems.
Might explain why I have a hard time recovering from the previous set up.
bodyweight at home without shoes = 82kg
Back at home - Lower body B - LIGHT session
3min Walk, and some backwards walking to warmup.
Plus a couple of sets of high hang power cleans with bar
peterson setups BW x12
supported ATG split squat BW x10
Goblet squat 12kg x 10
facing down slope of garage, barefeet/socks
Safety Squat Bar (Verve SSB) squat - PAUSED, explosive (28kg bar+2kg) x 8, 50kg x5, 70kg x3, 80kg, x2, 90kg x1, 100kg x1,
105kg x1 @RPE 8
60% of e1RM - 3+ mins rest
PAUSED, Explosive. Set goal = 5, with 5 reps in reserve on last set
67.5kg 4x7
67.5kg x15 @RPE 8.5
repped out, guessed at least 5 reps in reserve… got at least 15…
I figured my e1RM for paused SSB squats was around 115kg.
This session was harder than it looks on paper - weights are light, but the pause, max effort on reps, and moderate rep count made it quite tough
Wasn't supposed to rep out the last set, but I wanted see how many reps in reserve I had left, goal was 5 RIR.
Well I got 15 with 1-2 reps in the tank!
So I'm stronger than I think….
Well not having BBall before certainly helps as the warmups felt easier than usual. The 105kg single felt around 90% and felt good, so 115kg felt like a safe guess. It's probably closer to 120-125kg… and normal might be at 135-140kg…
Well this will bump up my training max on the spreadsheet for next time, since it's autoregulated.
This group in Oly shoes - alternating sets 2 mins rest
Kettlebell swing onto toes 24kg 2x10
Wall tib raise - body at 35 degree angle - in oly shoes BWx2, x6 @RPE 9, 40 degree angle 2x6 @RPE 9
RDL - to mid shin - hook gripped 60kg x3, 75kg explosive 3x7 @ RPE 6
SSB single leg calf raise - arm supported - both sides back to back - on 1 inch elevation - controlled eccentric, 70kg x3, 80kg x14, x12 @RPE9
facing down slope of garage
SSB split squat - front foot elevated 6 inches - same side hand on rack oly shoes, 1min rest between each side - 30kg x5, 50kg x10 @ RPE 6
AB wheel rollouts - knees bent BW x12 @RPE 9
On back, leg lowering ab move - lower back pressed against hands controlled eccentric - BW x12 @ RPE 9
straight arm walking plank BW x2 - ouch!
SSB Peterson stepups, calf raise combo - 6 inch elevated lower down to bottom, soleus calf raise, back up
50kg 2x10 - 1min rest between each side.
Talk about quad burn at the pause/calf raise!
facing up slope of garage
Nordic curl - natural GHR hands assisted - free fall BW 2x8
stretch
Session felt good for the next day after tons of jumping.
Didn't feel fatigued at all and much better than when I did it after BBall.
Although that squat rep out sure tired me out a bit….
A bit of a mixed bag of exercises as my setup is in flux, some will go onto my next heavy session, and not this one.
===
12 hour fast - Broke fast before weights
3000 calorie burn for today, according to Fitbit Charge 3, not including weights
Plan to eat 2800
-
So this is the new setup I settled on
Day 1- BBall high intensity, jumps
Day 2 - Lower body heavy or light
Day 3 - rest, walk
Day 4 - BBall medium intensity, less jumps, upper body
Day 5 - rest, walk
Then either repeat or rest/walk on day 6, but for now I'll try the 5 day cycle.
-
Wednesday 15th April 2020
I feel fatigued, but not drained, nice.
Achey all over, but thankfully my calves and hamstrings don't feel as torched as it have been lately.
My quads felt hammered last night, but not too bad today. Maybe sleeping in 2XU compression pants helped :)
Looking forward to next BBall session - itching to jump and be explosive again
----
morning mobility work
Mobility work pre walk, stretches post walk
---
60 min walk/hike
middle of the walk - backward walking up a 20-30 degree sloped path x 2.5+ mins
backwards walk up hill felt way easier, like it used it. A good sign for a day after lower body weights.
-----
16 hour fast
2700+ calorie burn according to Fitbit Charge 3 - with heart rate monitor off
plan to eat 1800-2000
-
Thursday 16th April 2020
Whole lower body still sore, upper body as well from the planks and kettlebell swings a day ago...
Soft tissue work for whole body
bodyweight at home without shoes = 81.5kg
BBall practice session at WLC outdoor courts - 60 mins
1) 10 mins dribble drills, 10 mins shooting drills, then high intensity moves, shooting and layups
2) from 35 mins on - max effort jumps, and a few trick dunks on 8 feet netball rims
3) Continuous approach jumps - max effort - RL plant x3, rest 10 secs, LR plant x3 - 2 sets with 1 min rests
4) Continuous single leg jumps off a few steps - alternating legs x2, x2 sets
5) 3 box jumps onto 26+inch block landing ontop with straights legs, easy. Then one backward depth jump the same, using mostly calves, not much knee bend - easy
Considering the soreness and slight heaviness in my legs, this is the best I've jumped in a few weeks!
Finally got some jump gains across the board, felt explosive, and had good work capacity as my jumps did not drop off much.
Easy touches on the 9'10" rim off a few steps. Within an inch off a small step - big gain.
Touched 9'6" off a paused vertical jump = 26 inches.
Touching head on Blacknet, even higher now, feels like 4 inches off the bottom
All the organized sets of jumps I did last session really help.
Legs feeling so strong and stable, and knees feel so robust
I should be fresher in 2 days time, and should jump higher, we shall see!
Might video my jumps then, haven't done that in a while
stretched lower body
-----
Resistance at the outdoor courts
3 level ext rotated band pull apart - to forehead, shoulder, sternum - light rogue band - dual strands x 10 each
band curls x12 to warmup forearm tendons
Light jump stretch band, curl grip rows x10
alternating sets - 2 mins rest
Dip shrugs - on corner of railing - BW x16 @RPE 7
inverted rows - undergrip - explosive - BW+5kg 3x6 @RPE 7
Straight bar dips - shoulder width grip to upper abs - explosive - BW+5kg 2x7 @RPE 7
still bothers my left shoulder, so will drop it next session
Pushups on step to upper abs - closegrip - explosive
12inch step, BW+15kg x12 @RPE 6
6inch step, BW+15kg x12 @RPE 9
stretched pecs, lats and triceps
backwards walking up 35 degree slope - 2 sets = 2mins, 2.5 mins
-----
Back at home
Rotating sets between each exercise - 2 mins
High angle rows to ribcage - slight pause at bottom, explosive - barbell 20kg x12, 40kg x5, x1, 47.5kg x1
explosive
47.5kg 2x9 @RPE 9 (+1 rep each set)
40kg x12 @RPE 8
vertical wall ab wheel roll outs - pulling handles apart 2x10, 2x30 with hold at top
straight arm side plank against wall, scapular sideways shrugs Body at 80 degrees - 3x20
W band pull aparts short Rogue light band 2x16
Barbell curl explosive - 20kg x5, 25kg x1, 25kg 2x9 @RPE 9 (+1 rep each set, felt kinda easy)
stretch
---
17 hour fast - broke fast before session back at home.
3400+ calorie burn - according to Fitbit Charge 3, not including weights
plan to eat 2300-2500
-
Friday 15th April 2020
Feeling tired, and my feet/heels are a little beat up.
In hindsight considering the upper body session after BBall, I should not have done the sets of jumps.
Soreness in legs/hips is well down though.
Upper body feels not too bad. Since I dropped the myo-reps, my pecs are not as sore.
----
morning mobility work
Mobility work pre walk, stretches post walk
---
60 min walk/hike
middle of the walk - backward walking up a 20-30 degree sloped path x 2.5+ mins
-----
18 hour fast
2700+ calorie burn according to Fitbit Charge 3 - with heart rate monitor off
plan to eat 1800-2000
-
Saturday 18th April 2020
Posterior chain still a bit sore...
Soft tissue work for whole body, less for upper
bodyweight at home without shoes = 80.7kg
BBall practice session at WLC outdoor courts - 1h 38mins
10 mins dribble drills, 10 mins shooting drills
then high intensity moves, shooting and layups
Max effort Jump tests, and trick dunks on 8 feet netball rims after 35 mins
1) Continuous single leg jumps off a few steps - 4 reps left leg, rest 10 secs, 4 reps right leg, x3 sets. 1-2 mins rest
2) Continuous approach jumps - max effort - RL plant x4, rest 10 secs, LR plant x4 - 4 sets. 1-2 min rests
3) Continuous backboard tap jumps in place - 4 sets x3, 1 min rests. Touching 9'4"-9'6"
Cooldown - backwards walking up 35 degree slope - 2 mins, 2.5 mins
----
Didn't feel that great, but decent enough.
Improved my running jump another inch from last session, touching top of 9'10" rim fairly easy and consistently with minimal drop off for a few jumps.
So that's about a 30+ inch jump.
3-4 inch head touch on 8'1" Blacknet - 5'9.5" in shoes = 30.5- 31.5 inch running jump as well
Paused vertical was 26 inch again, and vertical 27-28 inches.
slight drop in weight since 2 days ago helped a bit :)
Video of jumps - running jump form could use work, but I've jumped like that since forever, hard to change it now.
Still don't carry enough speed into the jump, and penultimate step could be much harder and longer.
http://www.youtube.com/watch?v=cV9nU3Orgts
===
14 hour fast - broke fast before BBall
3100+ calorie burn for today, according to Fitbit Charge 3, with HR monitor turned off
plan to eat 2300-2500
-
Sunday 19th April 2020
Week 35
Height - 5'8.5"
weighed - 80.7kg(-0.8 ) 177.9lbs
waist - 33 (-0.25) inches
hip = 38.5 (-0.25)
upper thigh = 24.5 (-0.25)
Right calf = 15.25
Neck = 15.25
Wrist = 6.5
Tanita scale bodyfat% = 19.5(-0.6)
Total loss so far - weight 23.4kg 51.6lbs Waist 10.5 inches BF% Tanita 11.8%
Averaged 2600+ calories this week, and so the weight drops, but only about 0.3kg of fat, the rest is water and food weight drops
-
Sunday 19th April 2020
Legs were sore last night but not too bad today, probably due to sleeping in 2XU compression pants, maybe :)
Do feel beat up in my lower left VMO area.
bodyweight without shoes = 80.5kg
at home - Lower body - Heavy session
facing down slope of garage
peterson setups BW x12
supported ATG split squat BW x10
Goblet squat 12kg x 10
barefeet - socks
Safety Squat Bar (Verve SSB) squat - (28kg bar+2kg) x 10, 50kg x8, 70kg x5, 85kg, x3, x1, 95kg x2, 105kg x1, 115kg x1
120kg @ RPE 8 PR by default - 1.5x BW
Sub-maximal explosive squats - Set goal = 5, with 5 reps in reserve
75% of e1RM - 4+ mins rest
100kg x 4 -- felt too heavy/slow
97.5kg x 4
95kg x 4 -- felt quite a lot lighter and faster
100kg x4 -- mild strain on last rep
97.5kg x9 @ RPE 9 -- repped out to check reps in reserve
Both VMO, lower insertions were aching a lot during the warmups which made going explosive a bit uncomfortable, but it did feel better later on.
120kg single in warmup felt OK, not too hard, could maybe 2 more reps. So 1RM has to be at least 130kg, 1.6x bodyweight or so.
Getting stronger.
So based on that 100kg, should have been my work weight but it felt too heavy/slow.
Repped out the last set again to check RIR - which was about right with 97.5kg
Highlights
http://www.youtube.com/watch?v=Mb9z_a_VwgU
This group in Oly shoes - alternating sets 2 mins rest
Kettlebell swing onto toes 24kg 2x10
Wall tib raise - body at 40 degree angle - in oly shoes BWx2, x9, x8 @RPE 10
Split leg RDL - rear leg out to side - explosive, touching plates on floor - stopping each set when bar speed slowed, and first hint of straining - circa 50% of rep max
20kg x5, 50kg 2x8 each side (1 min rest inbetween)
SSB single leg calf raise - arm supported - both sides back to back - on 1.5 inch elevation - controlled eccentric, 70kg x3, 85kg x1, 2x10 @RPE8
up 5kg
"+" = 15 secs rest
On back, leg raise - lower back pressed against hands controlled eccentric - BW x12 +5+5+5 @ RPE 8
SSB Peterson step ups, calf raise combo - 6 inch elevated lower down to bottom, soleus calf raise, back up
60kg 2x10 - 1min rest between each side.
facing up slope of garage
Nordic curl - natural GHR - rolled up yoga mat under shins free fall, hands assisted - BW 2x8
I use a rolled up memory foam yoga mat under my shins so the knee cap is off the floor, make is a little easier, but also stops you grinding the patella!
stretch
Long ass workout today...
===
12 hour fast - Broke fast before weights with a raw carrot and nuts
2900+ calorie burn for today, according to Fitbit Charge 3, not including weights
ate 3600+
-
Monday 20th April 2020
Left hip and VMO beat up, but overall don't feel too bad, and not as much DOMS overall compared to previous workouts
----
morning mobility work
Mobility work pre walk, stretches post walk
---
68 min walk/hike
middle of the walk - backward walking up a 20-30 degree sloped path x 2.5+ mins
-----
16 hour fast
3000+ calorie burn according to Fitbit Charge 3 - with heart rate monitor off
plan to eat 2000-2200
-
Tuesday 21st April 2020
Guess I spoke too soon, as I'm more sore today than yesterday!
Legs, calves and posterior chain. Upper and biceps as well.
Soft tissue work for whole body
bodyweight at home without shoes = 80.8kg
BBall practice session at WLC outdoor courts - 67 mins
1) 10 mins dribble drills, 10 mins shooting drills, then high intensity moves, shooting and layups
2) from 40 mins on - max effort jumps, and a few trick dunks on 8 feet netball rims
No hops today, well down, about 4 inches lower.
Lower body still recovering from weights 2 days ago - most likely due to that rep out squat set
Did lots of inbetween leg dunk attempts on 8 feet netball rim - getting clsoer to landing it. I can plant and jump fine, but can't control the ball on the way up.
stretched lower body
-----
Resistance at the outdoor courts
3 level ext rotated band pull apart - to forehead, shoulder, sternum + star drill combo - light rogue band - dual strands x 10 each, 10 secs rest between each axis
band curls x12 to warmup forearm tendons
Light jump stretch band, curl grip rows x10
alternating sets - 2 mins rest
Dip shrugs - on corner of railing - BW x16 @RPE 7
inverted rows - undergrip - explosive - BW+5kg 3x6 @RPE 6
Straight bar dips - shoulder width grip to upper abs - explosive - BW+5kg 2x7 @RPE 7
rows felt easier, may move up to sets of 7 next time.
hmmm no left shoulder pain today on dips...
Pushups on step to upper abs - closegrip - explosive
6 inch step, BW+15kg x12 @RPE 7
floor, BW+15kg x11 @RPE 9
Pushups on floor used to bother my left shoulder, now it doesn't, making progress!
The side planks against the wall with scapular protraction/retraction seem to help me the most.
stretched pecs, lats and triceps
backwards walking up 35 degree slope - 2 sets = 2mins, 2.5 mins
was supposed to do these, forgot...!
-----
Back at home
Rotating sets between each exercise - 2 mins
High angle rows to ribcage - slight pause at bottom, explosive - barbell 20kg x12, 40kg x5, 47.5kg x1
explosive
47.5kg 2x10 @RPE 9 (+1 rep each set)
time to increase the weight
vertical wall ab wheel roll outs - pulling handles apart 2x12, 2x30 with hold at top
straight arm side plank, with scapular protraction/retraction
against wall Body at 80 degrees - 1x20
on low object - body at 45 degrees - 2x20
These make my cuffs burn, and has helped my left shoulder the most.
last week these did make my left shoulder ache a bit, but not today.
W band pull aparts short Rogue light band 2x17
Barbell curl explosive - 20kg x5, 25kg x1, 25kg 2x10 @RPE 9 (+1 rep each set, felt kinda easy again!)
stretch
upper body is definitely getting bigger and stronger all round.
very noticeable when I move my squat stands into place every lower day.
---
12 hour fast - broke fast before BBall.
3000+ calorie burn - according to Fitbit Charge 3, not including weights
ate 3900
-
Monday 20th April 2020
Upper body a little achey, but overall not too bad
Lower body DOMs is mostly gone, just my calves and hammies still with a bit
I've started doing these ball control drills - just the first few for now - the rest I will eventually work into my BBall days between my dribbling and shooting drills.
I can already tell it will help my trick dunking ball control a lot, especially the inbetween the legs dunk.
Plus it will give my upper body some work on rest days, as opposed to only lower body, and should help with shoulder mobility as my shoulders were burning!
Burn some extra calories as well.
http://www.youtube.com/watch?v=q8aZtBV5QIo
----
morning mobility work
Mobility work pre walk, stretches post walk
---
Ball control drills - 15mins or so
75 min walk/hike
middle of the walk - backward walking up a 20-30 degree sloped path x 2.5+ mins
-----
13 hour fast
2900+ calorie burn according to Fitbit Charge 3 - with heart rate monitor off
plan to eat 2000-2200
-
Thursday 23rd April 2020
Whole lower body still sore, dang it, felt it even in bed.
But some of it could be from my walks.
Soft tissue work for lower body
bodyweight at home without shoes = 80.3kg
BBall practice session at WLC outdoor courts - 1h 54 mins
10 mins dribble drills, 10 mins shooting drills
then high intensity moves, shooting and layups
Max effort Jump tests, and trick dunks on 8 feet netball rims after 45 mins
Sets were jumbled, so not exactly in this order
1) Continuous single leg jumps off a few steps - 4 reps left leg, rest 10 secs, 4 reps right leg, x3 sets. 1-2 mins rest
2) Continuous approach jumps - max effort - RL plant x5, rest 10 secs, LR plant x5 - 4 sets. 2 min rests
3) Continuous backboard tap jumps in place - 4 sets x4, 2 min rests. Touching 9'6" for most jumps.
4) Pogos 3x5
5) Euro step bounding and hop drill Bound to one side, 3 forward hops on that foot, bound to other side etc - 3 sets across court
6) Backwards run intervals to 80% speed - walk back to start recovery - - halfcourt x 3, fullcourt x 3
7) Sprint intervals 90% speed - walk back to start recovery - full court x 5
Cooldown - backwards walking up 35 degree slope - 2 mins, 2.5 mins
----
Dang long ass session. had too much fun.... hopefully I can still train lower body properly tommorrow...
Court was so busy today, but I managed to get all my stuff done.
Despite the soreness I felt pretty explosive and jumped well.
Amazing the difference in jumps between 2 and 4 days after squats - jumped 3-4 inches higher across the board compared to 2 days ago.
Can't tell if I jumped any higher than my current bests, but it was at least equal.
Very easy casual 9 feet backboard tap layups off the dribble now.
Can get nose level with the 8 feet netball rims now.
Looks like I can get up 12+inches or so on max effort pogos.
Couple of kids asked me how I jump so high 8)
Finally got my Anta Klay Thompson KT2 Low outdoor BBall shoes and used them today, they felt good, but ugh got ripped skin/blister son both feet's outer toe!
I felt the ache during the session, but didn't realize how bad it was until I took my socks off!
Will have to alternate between these and my other cheap ass Peak outdoor BBall shoes I got from Ebay until they break in.
Both shoes appear to have very durable soles as there is no apparent wear after all this time. I've worn the peak shoes every outdoor BBall session for months now.
They are a lot more glossy/shinier in person than I thought
(https://img.alicdn.com/imgextra/i1/1984108874/TB29bM.b3wjyKJjSsppXXaxUpXa_!!1984108874.jpg_640x640q90.jpg)
===
13 hour fast - broke fast before BBall
3100+ calorie burn for today, according to Fitbit Charge 3, with HR monitor turned off
plan to eat 2300-2500
-
Tuesday 14th April 2020
Feel a bit stale from yesterday.
Sore abs, hammies, calves and erectors - probably from sprints.
I did noticed how hard my abs were working on the continuous approach jumps as well.
Despite this felt pretty strong today
bodyweight at home without shoes = 80.8kg
Back at home - Lower body B - LIGHT session
5min Walk, and some backwards walking to warmup.
peterson setups BW x12
supported ATG split squat BW x10
Goblet squat 12kg x 10
High hang power cleans
Done inbetween early squat warm up sets
20kg x8, 40kg 3x4
facing down slope of garage, barefeet/socks
Safety Squat Bar (Verve SSB) squat - PAUSED, explosive (28kg bar+2kg) x 8, 50kg x5, 70kg x3, 85kg x2, 95kg x1, 105kg x1
110kg x1 @RPE 8 PR by default! +5kg
65% of e1RM - 3+ mins rest
PAUSED, Explosive. Set goal = 5, with 5 reps in reserve on last set
80kg x6 -- felt a little too heavy/slow
77.5kg 4x6
felt good, getting stronger
Paused SSB 1RM is probably around 120-125kg
This group in Oly shoes - alternating sets 2 mins rest
Kettlebell swing onto toes 24kg x12, x10
Wall tib raise - body at 40 degree angle - in oly shoes BWx2, x9 @RPE 10, x7 @RPE 9
RDL - to mid shin - hook gripped 50kg x3, 80kg explosive 3x6 @ RPE 7
SSB single leg calf raise - arm supported - both sides back to back - on 1 inch elevation - controlled eccentric, 70kg x3, 85kg 2x11 @RPE9
facing down slope of garage
SSB split squat, calf raise combo - front foot elevated 6 inches - same side hand on rack oly shoes, 2min rest between each side -
lower down to bottom, soleus calf raise, back up
50kg x3, 60kg 2x8 @ RPE 7
AB wheel rollouts - knees bent BW 2x12 @RPE 8
facing up slope of garage
Nordic curl - natural GHR hands assisted - free fall BW 2x8
stretch
session highlights
http://www.youtube.com/watch?v=iZzxUldhWV0
===
12 hour fast - Broke fast before weights
2900 calorie burn for today, according to Fitbit Charge 3, not including weights
ate 3100+
-
Saturday 25th April 2020
Feel a bit drained today - didn't get much sleep last night, so that may be a factor.
Whole upper body is pretty sore. Hamstrings, and calve sthe most sore, followed by erectors.
Quads not all that sore, and feel quite lively - due to not going near failure, with mostly sub-maximal explosive work.
VMO feels beefy.
Hopefully that means I jump decent tomorrow
----
morning mobility work
Mobility work pre walk, stretches post walk
---
Ball control drills - 15mins or so
68 min walk/hike
middle of the walk - backward walking up a 20-30 degree sloped path x 2.5+ mins
-----
14 hour fast
2800+ calorie burn according to Fitbit Charge 3 - with heart rate monitor off
Ate 2100+
-
Sunday 26th April 2020
Week 36
Height - 5'8.5"
weighed - 80.1kg(-0.7 ) 176.6lbs
waist - 32.75 (-0.25) inches
hip = 38.75 (+0.25)
upper thigh = 24.5
Right calf = 15.25
Neck = 15 3/8 (+1/8)
Wrist = 6.5
Tanita scale bodyfat% = 19.4(-0.1)
Total loss so far - weight 24.1kg 53lbs Waist 10.75 inches BF% Tanita 11.9%
Averaged 2580 calories this week, and I do look leaner.
While my measurements and strength gains say I gained a bit of muscle at the same time :)
-
Sunday 26th April 2020
Dang lower back is pretty sore today, talk about delayed soreness!
Felt some odd strains and niggles in my hamstrings at various times the past day or so - dang Nordic curls...
Actually my whole body is still fairly sore.
Soft tissue work for whole body
bodyweight at home without shoes = 80.6kg
BBall practice session at WLC outdoor courts - 60 mins
1) 10 mins dribble drills, 10 mins shooting drills, then high intensity moves, shooting and layups
2) from 40 mins on - max effort jumps, and a few trick dunks on 8 feet netball rims
Despite the poor sleep the last 2 days, the soreness and a bit heavy feeling in the legs I jumped pretty well today.
Just as high as my current highest... maybe even a little better on approach jumps, as I can almost curl my fingers over the top of the 9'10" rim
Hopefully in 2 days when I freshen up I can gain at least another inch...
stretched lower body
-----
Resistance at the outdoor courts
3 level ext rotated band pull apart - to forehead, shoulder, sternum + star drill combo - light rogue band - dual strands x 10 each, 10 secs rest between each axis
band curls x12 to warmup forearm tendons
Light jump stretch band, curl grip rows x10
alternating sets - 2 mins rest
Dip shrugs - on corner of railing - BW x16 @RPE 7
inverted rows - undergrip - explosive - BW+5kg 3x7 @RPE 7
Straight bar dips - shoulder width grip to upper abs - explosive - BW+5kg 2x8 @RPE 7
Pushups to upper abs - closegrip - explosive
floor, BW+15kg x12 @RPE 9
floor, BW+15kg x9 @RPE 9
stretched pecs, lats and triceps
Wall tibialis raise body at 40 degree angle, only shoulder contact - BW 2x25
backwards walking up 35 degree slope - 2 sets = 2mins, 2.5 mins
-----
Back at home
Rotating sets between each exercise - 2 mins
High angle rows to ribcage - slight pause at bottom, explosive - barbell 20kg x12, 40kg x6, 50kg x1
explosive
50kg 2x6 @RPE 9 (+2.5kg, -4 reps)
45kg x8 @RPE 8
vertical wall ab wheel roll outs - pulling handles apart 2x12, 2x30 with hold at top
straight arm side plank, with scapular protraction/retraction
against wall Body at 80 degrees - 1x12
on low object - body at 45 degrees - x20, x22
W band pull aparts short Rogue light band 2x20
Barbell curl explosive - 20kg x6, 25kg x1, 25kg 2x11 @RPE 9 (+1 rep each set)
Plank scapular pushup BW x20
stretch
nice gains all round.
---
14 hour fast - broke fast before BBall - a bit of raw carrot/beetroot and a slice of cheese
3000+ calorie burn - according to Fitbit Charge 3, not including weights
ate 2800+
-
Monday 27th April 2020
A little tired but not too bad. Upper body is not all that sore as well, mostly pecs and biceps.
But my lower back is still pretty sore!
This morning was the first time in a while my rear heels/achilles did not feel sore when getting out of bed and walking!
So yesterday was the first time I did wall tib raises after BBall, as per Ben Patrick (kneeovertoes guy)
It's normally done for shin splints, but the tibs are directly opposite the achilles, and the exercise also massages and pressure the heel
And I also do a lot of heel raise/calf raise rocking every day, and ankle circles.
Also greatly improved my tib ROM recently - can touch my heel to butt now
It's not uncommon for weakness and tightness on the opposite side of a limb to cause issues to the other side... so it makes sense
----
morning mobility work
Mobility work pre walk, stretches post walk
---
Ball control drills - 15mins or so
55 min walk/hike
middle of the walk - backward walking up a 20-30 degree sloped path x 2.5+ mins
-----
16 hour fast
2900+ calorie burn according to Fitbit Charge 3 - with heart rate monitor off
ate 2300
-
Tuesday 28th April 2020
I woke up early again, and felt my whole lower body was still fairly sore...lower back was also still pretty sore
So I knew it was not a good sign for today.
Soft tissue work for lower body
bodyweight at home without shoes = 80+kg
BBall practice session at WLC outdoor courts - 1h 30 mins
10 mins dribble drills, 10 mins shooting drills
then low to mid intensity moves, shooting and layups
When I was warming up I could tell my body was dead..
The dribbling drills felt terrible and I had no intensity doing them like I normally do.
Anything faster than a walk felt uncomfortable
In no mood to jump, plus when I tried I bricked quite a few dunk attempts on the 8 feet netball rims... :/
Looks my battery is dead - the signs were there from the last few days of feeling drained after training sessions, and not enough sleep to recharge.
Plus the sores, raw skinless bits on my outer toe on both feet don't help when moving around in shoes.
So I took it fairly easy and just mostly shot jumpers/ threes, instead of the sets of jumping I would normally do - a bit of a deload
Gonna get a good night's rest and hope of a good squat session tomorrow.
===
12 hour fast - broke fast before BBall
3200 calorie burn for today, according to Fitbit Charge 3, with HR monitor turned off
plan to eat 2000-2300
-
Wednesday 29th April 2020
A little achey from yesterday, but overall not too bad, feeling better than yesterday, but lower back is still a sore
bodyweight without shoes = 80.6kg
at home - Lower body - Heavy session
facing down slope of garage
peterson setups BW x12
supported ATG split squat BW x10
Goblet squat 12kg x 10
High hang power cleans
Done in between early squat warm up sets
20kg x8, 40kg 3x3
barefeet - socks
Safety Squat Bar (Verve SSB) squat - (28kg bar+2kg) x 10, 50kg x8, 70kg x5, 90kg x2, 100kg x1, 110kg x1, 120kg x1
125kg @ RPE 9 PR by default
Sub-maximal explosive squats - Set goal = 5, with 5 reps in reserve
80% of e1RM - 4+ mins rest
102.5kg 5x3
125kg single in warmup felt hard, but looked easier on video. Don't think I could do more than 2 reps with it.
Form was good and decent speed.
So 1RM still remain around 130kg
I focused on driving the back of my head into the SSB pad on the way up and that did help me stay upright and prevent my upper back rounding.
So pretty quad heavy - a bit like doing an olympic lift with the hip scoop.
Knees felt fine even then.
This group in Oly shoes - alternating sets 2 mins rest
Kettlebell swing onto toes 24kg 2x10
Wall tib raise - body at 40 degree angle - in oly shoes BWx2, x11, x10 @RPE 10
SSB single leg calf raise - arm supported - both sides back to back - on 1.5 inch elevation - controlled eccentric, 70kg x3, 85kg x14, x13 @RPE9
SSB Good Morning onto toes - explosive, down to near parallel
30kg x5, 50kg x9, 60kg x9, 65kg x9
Dang gained 3 reps on calf raises, time to go up to 90kg
SSB GM felt good - around 50+% of my SSB e1RM seems to be a good work weight. Crazy hamstring stretch when you get that low, and it feels better than RDLs
SSB Peterson step ups, calf raise combo - 6 inch elevated lower down to bottom, soleus calf raise, back up
65kg 2x8 - left side first, right back to back
facing up slope of garage
Nordic curl - natural GHR - rolled up yoga mat under hipsresisted eccentric, hands assisted - BW 2x6
Torso elevated with Yoga mat and foam roller, so less ROM
feeling stronger on these now after 3 sessions
"+" = 15 secs rest
On back, leg raise - lower back pressed against hands controlled eccentric - BW x13 +5+5+5 @ RPE 8
stretch
===
14 hour fast - Broke fast before weights with a raw carrot and a slice of cheese
2800 calorie burn for today, according to Fitbit Charge 3, not including weights
ate 3000
-
Thursday 30th April 2020
Mild drained feeling in the morning, but fine after that.
A little sore but not too bad, mostly in my hamstrings.
legs feel quite good, thanks to low rep sub maximal squats
So I should have a decent session tomorrow
----
morning mobility work
Mobility work and stretches - ie couch stretch etc
---
Cold and wet so no walking today
-----
18 hour fast
2300+ calorie burn according to Fitbit Charge 3 - with heart rate monitor off
Plan to eat 2000-2200
Close to a maintenance today
-
Friday 1st May 2020
Lower back really sore, followed by hamstrings.
Low level aches in every other lower body part, upper body is OK.
Soft tissue work for whole body
bodyweight at home without shoes = 81.5kg
BBall practice session at WLC outdoor courts - 68 mins
1) 10 mins dribble drills, 10 mins shooting drills, then high intensity moves, shooting and layups
2) from 40 mins on - max effort jumps, and a few trick dunks on 8 feet netball rims
Felt decent, but no hops today - down 3 inches across the board.
Still recovering from the heavy squats 2 days ago.
Sissy squat - full depth - cluster of 12 reps
Wall tibialis raise body at 40 degree angle, only shoulder contact - BW 2x25
Single leg, max bent knee soleus calf raise BW 2x25
Tried out sissy squats, no knee pain, but puts quite a lot of stretch on my lower patella tendons
Bent knee calf raises for my feet and achilles.
stretched lower body
-----
Resistance at the outdoor courts
3 level ext rotated band pull apart - to forehead, shoulder, sternum + star drill combo - light rogue band - dual strands x 10 each, 15 secs rest between each axis
band curls x12 to warmup forearm tendons
Light jump stretch band, curl grip rows x12
alternating sets - 2 mins rest
Dip shrugs - on corner of railing - BW x20 @RPE 8
inverted rows - undergrip - explosive - BW+5kg 3x7 @RPE 8
Straight bar dips - shoulder width grip to upper abs - explosive - BW+5kg 2x8 @RPE 8
Pushups to upper abs - closegrip - explosive
floor, BW+15kg x13 @RPE 9 (+1 rep)
6 inch step, BW+15kg x9 @RPE 9
ugh left shoulder aching a bit again on pushups....
stretched pecs, lats and triceps
backwards walking up 35 degree slope - 2 sets = 2mins, 2.5 mins
-----
Back at home
Rotating sets between each exercise - 2 mins
High angle rows to ribcage - slight pause at bottom, explosive - barbell 20kg x12, 40kg x6, 50kg x1
explosive
50kg 2x7 @RPE 9 (+1 rep)
45kg x11 @RPE 8 (+3 reps)
vertical wall ab wheel roll outs - pulling handles apart 2x20 with hold at top
straight arm side plank, with scapular protraction/retraction
against wall Body at 80 degrees - 1x12
on low object - body at 45 degrees - x22, x25
Rotating sets between each exercise - 2 mins
Barbell curl explosive - 20kg x6, 25kg x1, 25kg 2x12 @RPE 9 (+1 rep each set)
Prone trap front raise 45 degree incline, hold at top, controlled eccentric - plates 1.25kg x12, 2.5kg 2x15
Plank scapular pushup - externally rotated arms BW x20
Single arm overhead press - max extension - palms facing 5kg plate held at bottom handle for max instability x15
stretch
dang barbell curls keep getting stronger, so my goal of 25kg x 15 is not far off.
Decided I won't stop there but aim for 50% bodyweight x 10 :)
---
13 hour fast - broke fast before BBall - a bit of raw carrot/beetroot and a slice of cheese
3200+ calorie burn - according to Fitbit Charge 3, not including weights
plan to eat 2600
-
Saturday 2nd May 2020
G'dam whole body is pretty sore!
Foot muscles, calves, VMO, hamstrings, biceps and posterior shoulder/serratus the most
Left hip a bit inflamed when walking downstairs... knees feel great.
I'm glad my foot muscles are sore, so those single leg knee forward calf raises plus maybe the sissy squats are working my feet/ankles nicely - this is my major weakness right now.
Need way stronger feet, so I can approach hard and faster, and just jump without power leaks.
Achilles/back of both heels feel decent - still some ache when pressed, but no pain when getting out of bed.
Getting back into full on calf stretching, and greater ROM calf work as I was avoiding it for a while due to back of heel/achilles aches, and how people say you should not calf stretch when it hurts there, which is a catch 22 situation, as tight calves don't exactly help either.
----
morning mobility work
Mobility work pre walk, stretches post walk
---
Ball control drills - 17+mins - making progress on these. They still burn up my shoulders!
55 min walk/hike
middle of the walk - backward walking up a 20-30 degree sloped path x 2.5+ mins
-----
17 hour fast
2900 calorie burn according to Fitbit Charge 3 - with heart rate monitor off
ate 2200
-
Sunday 3rd May 2020
Week 37
Height - 5'8.5"
weighed - 79.9kg(-0.2 ) 176lbs
waist - 32 5/8 (-1/8) inches
hip = 38.5 (-0.25)
upper thigh = 24.5
Right calf = 15.25
Neck = 15 3/8
Wrist = 6.5
Tanita scale bodyfat% = 20(+0.6)
Total loss so far - weight 24.3kg 54lbs Waist 10 7/8 inches BF% Tanita 11.3%
Averaged 2500 calories this week. Will aim for 2300 this week
Only a small amount of fat lost, but still look leaner/slimmer
-
Sunday 3rd May 2020
Better than yesterday, but whole body is still fairly sore - especially my hamstrings!
Feel decent enough though.
Soft tissue work for lower body
bodyweight at home without shoes = 80.5kg
BBall practice and jump training session at WLC outdoor courts - 1h 30 mins
20 mins dribble drills, 10 mins shooting drills
then high intensity moves, shooting and layups
1 on 1 game to 3
Max effort Jump tests, and trick dunks on 8 feet netball rims after 45 mins
roatated sets between the first 3 for a bit, 1-2 mins rest
1) Continuous single leg jumps off a few steps - alternating legs x4 x 3 sets
2) Continuous approach jumps - max effort - RL plant x3, rest 10 secs, LR plant x3 - 3 sets
3) Continuous backboard tap jumps in place - 4x4
4) Pogos 3x5
5) Euro step bounding and hop drill Bound to one side, 3 forward hops on that foot, bound to other side etc - 2 sets across court
6) Backwards run intervals to 90% speed - walk back to start recovery - - halfcourt x 5
7) Sprint intervals 90% speed - walk back to start recovery - full court x 5
8 ) Continuous approach jumps LR plant x4
Sissy squat - 75% depth - x20
Wall tibialis raise body at 40 degree angle, only shoulder contact - BW 2x25
Single leg, bent knee over toes, soleus calf raise BW 2x25
Cooldown - backwards walking up 35 degree slope - 2 mins, 2.5 mins
----
Court was so busy again today, so I just dribbled and did ball control drills for a while before a court freed up.
Then play a 1on 1 game with someone up to 3 and won with an open jumper from mid range - LOL... first time playing against anyone.... timing is sure different when someone is standing there....
Ran over to the 9'10" rim and did a hurried approach jump and got 2 knuckles to rim!
Legs felt strong as always, but ankles and feet felt much stronger than before.
Jumps I did today - compared to 2 weeks ago
Approach jump - 2 knuckles to 9'10" = 32 inches +2 inches
paused vertical jump - wrist 1 inch below 9 feet, 9'7" touch = 27 inches +1 inch
Vertical jump - wrist to 9 feet, 9'8" touch = 28 inches +1 inch
1 step jump - wrist 2 inches above 9 feet, 9'9"-9'10" touch = 29-30 inches +1.5 inches
running 1 leg jump off left - 9'4' touch = 24 inches
I don't have much confidence in my jump, thanks to it dropping lower on fatigued BBall days, but today it is restored!
Last session 2 inches below 9'10" rim, today 2 inches above = 4 inch difference...
So the next time on a fatigued session, if I can touch that rim, I should be able to get mid palm 2 days later
4 inches is a huge difference, but it will matter less when I can jump over 40 inches :p
Just another 3 more, and I can start to dunk with a small ball :)
===
14 hour fast - broke fast before BBall, with raw carrot/beetroot, slice of cheese and handful of pistachio nuts
3300+ calorie burn for today, according to Fitbit Charge 3, with HR monitor turned off
plan to eat 2600
-
Monday 4th May 2020
Slightly tired from yesterday, but not stale... interesting... I normally feel pretty drained from sprints... WTF
A little achey all over, but not really all that sore either. Mostly in my calves and hamstrings
bodyweight at home without shoes = 80.6kg
Home - Week 3 - Lower body B - LIGHT session
5 min Walk, and some backwards walking to warmup.
peterson setups BW x12
supported ATG split squat BW x10
Goblet squat 12kg x 10
High hang Power cleans
Done inbetween early squat warm up sets
20kg x8, 40kg x3
first rep power cleaned from floor - 50kg 2x4
facing down slope of garage, barefeet/socks
Safety Squat Bar (Verve SSB) squat - PAUSED, explosive (28kg bar+2kg) x 8, 50kg x5, 70kg x5, 85kg x3, 95kg x1, 105kg x1
115kg x1 @RPE 8 PR! +5kg
70% of e1RM - 4+ mins rest
PAUSED, Explosive. Set goal = 5, with 5 reps in reserve
87.5kg 5x5
Everything felt fairly easy, and light on my back today...have no idea why.. considering all the stuff I did yesterday.
So that explains my increase in hops, I've gotten stronger :)
115kg single felt quite easy, and no upper back rounding, so my paused SSB e1RM is around 125kg now, and regular maybe 135kg
Planned workout had 82.5kg for work sets, so new training max bumped that up to 87.5kg, and it felt just about right.
Last rep of set 5 started to get a little more strainey
Vertical jump should be getting into the 29-30 inch range now.
This group in Oly shoes - alternating sets 2 mins rest
Kettlebell swing onto toes 24kg x5, 2x10
Wall tib raise - body at 40 degree angle - in oly shoes BWx2, 2x7 @RPE 9
RDL - to mid shin - hook gripped same loads and reps as main squat - 60kg x3, 87.5kg explosive 3x5 @ RPE 7
SSB single leg calf raise - arm supported - both sides back to back - on 1 inch elevation - controlled eccentric, 70kg x3, 90kg 2x9 @RPE9
Tib raise well down, probably due to me blasting them yesterday!
facing down slope of garage
SSB split squat, calf raise combo - front foot elevated 1.5 inches - same side hand on rack oly shoes, 2min rest between each side -
lower down to bottom, soleus calf raise, back up
50kg x3, 60kg x3, 65kg x8 @ RPE 9
Moved from 6 inch to 1.5 inch elevation and man it's way harder, but also strains my left patella tendon too much, going back up.
AB wheel rollouts - on feet, straight legs BW 3x5 @RPE 8.5
moved these to standing, damn way harder!
facing up slope of garage
Nordic curl - natural GHR hands assisted - resisting eccentric until 50%, non assisted in top third BW 2x6
---
stretch
pullover stretched ISO hold over rack safety x 1 min
===
14 hour fast - Broke fast before weights with raw carrot/beetroot, slice of cheese and a handful of pistachio nuts
3200 calorie burn for today, according to Fitbit Charge 3, not including weights
Ate 3000
-
Tuesday 5th May 2020
Mild drained feeling.
Moderately sore all over, especially in my biceps for some reason...
Anyway looking forward to tomorrow, things are starting to get more exciting :)
----
morning mobility work
Mobility work pre walk
---
Ball control drills - whoops forgot to do em...
60 min walk/hike
middle of the walk - backward walking up a 20-30 degree sloped path x 2.5+ mins
stretches post walk
supported sissy squat to foam roller - x10 ....felt quite easy
pullover stretched ISO hold on swissball - 5kg plate x 1min
-----
15 hour fast
2700 calorie burn according to Fitbit Charge 3 - with heart rate monitor off
plan to eat 1900-2000
-
Are you doing Ben's ball control drills or something different?
-
Are you doing Ben's ball control drills or something different?
No these ones - it's more general
http://www.youtube.com/watch?v=q8aZtBV5QIo
---
I just realized I can use my ab wheel to assist in the Nordic curl on the way down :)
And instead of setting up my barbell to do them, you can wedge your shoes against a wall to do the same, using friction - saves much time and space!
-
Ok cool thanks.
-
I need to get a Bosu ball :)
http://www.youtube.com/watch?v=xqZ2vey_kYc
-
for poor man's GHR you can also use a thick yoga mat, folded up, or couch cushions.
-
Wednesday 6th May 2020
Still sore all over, but lower back, abs and hip flexors the most
Soft tissue work - didn't get time just did my feet
bodyweight at home without shoes = ?
BBall practice session at WLC outdoor courts - 71 mins
1) 15 mins dribble drills, 10 mins shooting drills, then high intensity moves, shooting and layups
2) a few max effort jumps, and trick dunks on 8 feet netball rims
3) practised left leg and right leg layups
4) shot threes
Fatigued, but feeling ok, achey and a little sluggish, no hops today - down 2 inches
Tested approach jump - only touched 9'10" rim
And paused vertical, touched 9'6"
But both are the highest I have jumped on a fatigued session.... so if last time was any indication, I will jump 4 inches higher in 2 days time :)
So I just might get mid hand to the 9'10" rim and touch it off vertical.....
feet felt stiff and strong for a while, until I fatigued then it got achey... but it's getting there.
Sissy squat - down to 5 inch step 2x20
Wall tibialis raise body at 40 degree angle, only shoulder contact - BW 2x20
Single leg, maxed knee over toes soleus calf raise 5kg BW 2x25
Single leg calf raise 5kg 2x20
stretched lower body
-----
Resistance at the outdoor courts
3 level ext rotated band pull apart - to forehead, shoulder, sternum + star drill combo - light rogue band - dual strands x 10 each, 15 secs rest between each axis
band curls x12 to warmup forearm tendons
Light jump stretch band, curl grip rows x12
alternating sets - 2 mins rest
Dip shrugs - on corner of railing - BW x15 @RPE 8
inverted rows - undergrip - explosive - BW+5kg 3x7 @RPE 7
Straight bar dips - shoulder width grip to upper abs - explosive - BW+5kg 2x8 @RPE 8
dips bothering left shoulder a little, so I will drop them till things get better.
Pushups to upper abs - closegrip triangle - explosive
5 inch step, BW+5kg x12 @RPE 6
floor, BW+15kg x15 @RPE 8 (+2 reps)
stretched pecs, lats and triceps
backwards walking up 35 degree slope - 2 sets = 2mins, 2.5 mins
-----
Back at home
Rotating sets between each exercise - 2 mins
High angle rows to ribcage - slight pause at bottom, explosive - barbell 20kg x12, 40kg x6, 50kg x1
explosive
50kg 2x8 @RPE 9 (+1 rep)
45kg x12 @RPE 8 (+1 rep)
vertical wall ab wheel roll outs - pulling handles apart 2x20 with hold at top
straight arm side plank, with scapular protraction/retraction
against wall Body at 80 degrees - 1x12
on 24 inch object - body at 30 degrees - x20
Rotating sets between each exercise - 2 mins
Barbell curl explosive - 20kg x6, 25kg x1, 25kg 2x13 @RPE 9 (+1 rep each set)
Prone trap front raise 45 degree incline, hold at top, controlled eccentric - plates 1.25kg x10, 2.5kg x15, 5kg x10
Plank scapular pushup - externally rotated arms BW x21
Single arm overhead press - max extension - palms facing 5kg plate held at bottom handle for max instability x15
7kg dumbell x10 - easy for right shoulder, hard for left....
W band pull aparts short light Rogue band x20
stretch
---
12 hour fast - broke fast before BBall - a bit of raw carrot/beetroot and a slice of cheese
3200+ calorie burn - according to Fitbit Charge 3, not including weights
plan to eat 2500
-
for poor man's GHR you can also use a thick yoga mat, folded up, or couch cushions.
yeah I have a yoga mat, but it's a bit too compressive
-
i use an aerobic step for mine.
This is the one I use: https://www.amazon.com/Step-Aerobic-Platform-Black-Risers/dp/B000BO8AAC/ref=sr_1_6?dchild=1&keywords=the+step&qid=1588775907&sr=8-6
The step itself is about 4 inches, and the risers are about 2 inches each. I place it where it hits right at hip when I go down. I place a towel or bath mat on the top so its a little softer. Once I can get 10 reps down and up at a certain height I remove a riser. Last workout was 12 in x 10, 10 in x 10, 8 in x 8 (eccentrics only-was toast by this point)
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i use an aerobic step for mine.
This is the one I use: https://www.amazon.com/Step-Aerobic-Platform-Black-Risers/dp/B000BO8AAC/ref=sr_1_6?dchild=1&keywords=the+step&qid=1588775907&sr=8-6
The step itself is about 4 inches, and the risers are about 2 inches each. I place it where it hits right at hip when I go down. I place a towel or bath mat on the top so its a little softer. Once I can get 10 reps down and up at a certain height I remove a riser. Last workout was 12 in x 10, 10 in x 10, 8 in x 8 (eccentrics only-was toast by this point)
Yeah I do this too. The step is easily adjustable for height and progression. I find the bosu ball is too much like a GHR which IMO is way easier than a nordic. Just the positioning of the knees and the leverages.
Btw, you're an Aussie right CoolColJ? If so, what state are you in?
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Good idea, plus the step can be useful for other things - as right now I use a thick plank of wood to do my warmup step ups and stacked 20kg bumper plates for main sets
So I decided order this from Amazon, since I have prime, and it's quite cheap now, overstock
https://www.amazon.com.au/gp/product/B07Z792PYJ/ref=ox_sc_act_title_3?smid=A4XRJ8S0WXSO0&psc=1
And decided to splash out on a heavy duty slant board :)
For calf stretching, some of the ATG style exercises and maybe cyclist squats later on etc
https://www.amazon.com.au/Power-Systems-Adjustable-Stretching-80321/dp/B003GWXSSU/ref=sr_1_33?dchild=1&keywords=slant+board&qid=1588826059&sr=8-33
Then again I can just stack my bumper plates to do the same thing for both ! ;)
I dunno why I didn't think of that for the Nordic curl, stack some bumper plates in front of me and put my yoga mat ontop....
---
Yes I'm Aussie I live in Sydney
-
Thursday 7th May 2020
Upper body not that sore, and my upper back was feeling blow torched last night!
But my calves, abs, lower back and upper rectus femoris/hip flexors are beat up - I think from the sissy squats, which stretches that area pretty hard.
Legs starting to get that fresh feeling by evening... hope for a good session tomorrow and some jump gains :)
My knees were feeling good before, but now that I have started doing sissy squats, it's on another level in confidence.
Bouncing down rocks and steps on my hike today on the balls of my feet, feeling bullet proof!
----
morning mobility work
Mobility work pre walk
---
Ball control drills - 17 mins
60 min walk/hike
middle of the walk - backward walking up a 20-30 degree sloped path x 2.5+ mins
stretches post walk
pullover stretched ISO hold on swissball - 10kg dumbbell x 1min
+5kg and now it smacks my lats, which are quite tight.
-----
16 hour fast
2900+ calorie burn according to Fitbit Charge 3 - with heart rate monitor off
plan to eat 2000-2200
-
Yes I'm Aussie I live in Sydney
Nice. Another member to the Aussie squad. That makes 4 I think.
-
Friday 8th May 2020
Still achey, and my lower back got really sore over night!
But felt a bit better by the time BBall rolled around
Soft tissue work for lower body
bodyweight at home without shoes = 80.3kg
BBall practice and jump training session at WLC outdoor courts - 1h 10 mins
10 mins dribble drills, 10 mins shooting drills
then high intensity moves, shooting and layups
Max effort Jump tests, and trick dunks on 8 feet netball rims after 30 mins
practised threes at the end
Sissy squat - To BBall - x20
Single leg, bent knee over toes, soleus calf raise BW x20
stretch
Cooldown - backwards walking up 35 degree slope - 2 mins, 2.5 mins
----
Didn't feel fresh enough and did not jump well.
Disappointed in this session... running jump only to 9'10" rim touch, down 2 inches
Although I did touch the bottom of the thick part of the rim at the back, off a small step, which is 1.5 inches higher than 2 weeks ago, and the same as last week, a 9'9" touch, 29 inches.
So I cancelled all my jump training stuff as I did not want to dig myself into a deeper recovery hole.
And save myself for tomorrow's weights session.
Seems like I can only do one of these concentrated jump training and sprint sessions every 10 days....
I have a planned deload coming up in 2 weeks, so I will see where I am then.
===
12 hour fast - broke fast before BBall, with raw carrot/beetroot, slice of cheese and handful of pistachio nuts
3100+ calorie burn for today, according to Fitbit Charge 3, with HR monitor turned off
ate 2600
-
Saturday 9th May 2020
Achey and moderately tired from yesterday - lower back sore
bodyweight without shoes = 80kg
at home - Week 4 - Lower body A - Heavy session
facing down slope of garage
peterson setups BW x12
supported ATG split squat BW x10
Goblet squat 12kg x 10
High hang power cleans
Done in between early squat warm up sets
clean complex 20kg x8,
first rep power cleaned from floor - 40kg x4, 50kg 3x4
barefeet - socks
Safety Squat Bar (Verve Elite SSB) squat - (28kg bar+2kg) x 10, 50kg x8, 70kg x3, 85kg x2, 95kg x2, 105kg x2, 115kg x1
125kg @ RPE 9
Sub-maximal explosive squats - Set goal = 5, with 5 reps in reserve
72.5% of e1RM - 4+ mins rest
97.5kg 2x5
97.5kg x4 in oly shoes
97.5kg x5
rest 7 mins
AMRAP 97.5kg x10 @RPE 9
125kg single felt no easier than last time, but it felt different in a good way
Tried oly shoes for one set and it felt weird, put up too high, but it allows me to go down deeper, and more stress on the lower patella tendon
Loads I'm using are probably too light, as I could get 11 on the last set
So I'll probably switch to the last set AMRAP version of the program
This group in Oly shoes - alternating sets 2 mins rest
Kettlebell swing onto toes 24kg 2x10
Wall tib raise - body at 40 degree angle - in oly shoes BWx2, x9, x8, x7 @RPE 9
SSB Good Morning onto toes - explosive, down to near parallel
30kg x5, 50kg x8, 65kg x5 - progessively lower to warm up
67.5kg 2x5, 1x6 @RPE 7.5
SSB single leg calf raise - arm supported - both sides back to back
1.5 inch elevation - controlled eccentric, 70kg x3, 90kg 2x10 @RPE9
4 inch elevation - maxed ROM - 50kg x10
SSB Peterson step ups, calf raise combo - 6 inch elevated lower down to bottom, soleus calf raise, back up
- left side first, both sides back to back
30kg x8, 50kg x5, 67.5kg x15, x12
facing up slope of garage
Nordic curl - natural GHR Torso elevated with rolled Yoga mat and 2x20kg bumper plates
resisted eccentric to 50%, hands assisted - BW 2x6
"+" = 15 secs rest
On back, leg raise - lower back pressed against hands controlled eccentric - BW x15 +5+5+5 @ RPE 8
stretch
===
14 hour fast - Broke fast before weights with a raw carrot and a slice of cheese, handful of pistachios and macadamias
2900 calorie burn for today, according to Fitbit Charge 3, not including weights
plan to eat 2600-2800
-
Sunday 10th May 2020
Week 38
Height - 5'8.5"
weighed - 79.6kg(-0.3 ) 175.5lbs
waist - 32 3/8 (-0.25) inches
hip = 38.5
upper thigh = 24.5
Right calf = 15.25
Neck = 15 3/8
Wrist = 6.5
Tanita scale bodyfat% = 20
Total loss so far - weight 24.6kg 54.2lbs Waist 11 1/8 inches BF% Tanita 11.3%
My TDEE this week according to my Phone app and spreadsheets shot up to the 2900-3000 calorie burn this week.
Averaged 2500+ calories this week, so lost about a pound of fat, while gaining some muscle by the look of things.
Navy formula has me at 15% Bodyfat
-
Sunday 10th May 2020
Woke up early and felt my whole lower body on fire!
dozed back to sleep here and there and woke up feeling much better, but still fairly sore all over
That extra hour or so of sleep where I had 2 distinct dreams, so it must be fairly deep, sure improved my recovery by a lot.
Hammies especially not feeling toasted from GM and Nordics.
just by how my legs feel, I'm quietly confident I'll jump decent tomorrow, but we shall see....
Not feeling drained and leg heavy despite the AMRAP squat set, and the 3 hour training session
The body can be so unpredictable :)
----
morning mobility work
Mobility work pre walk
---
Ball control drills - 17 mins
60 min walk/hike
middle of the walk - backward walking up a 20-30 degree sloped path x 2.5+ mins
stretches post walk
pullover stretched ISO hold on swissball - 10kg dumbbell x 1min
-----
16 hour fast
2700 calorie burn according to Fitbit Charge 3 - with heart rate monitor off
plan to eat 2000-2200
-
Monday 11th May 2020
Achey all over
Soft tissue work - upper body, and briefly for lower
bodyweight at home without shoes = 80.8kg
BBall practice session at WLC outdoor courts - 75 mins
1) 15 mins dribble drills, 10 mins shooting drills, then high intensity moves, shooting and layups
2) a few max effort jumps, and trick dunks on 8 feet netball rims
3) practised threes
4) 10 max effort R-L jumps
Sore and stiff so still fatigued, as per usual when I do AMRAP squats
Couldn't even touch 9'4" backboard off a paused vertical.... down 3 inches
At first I couldn't even touch the 9'10" rim off an approach jump as well....
But at the end I dialed in my form got it with 7 out of 10 attempts - more approach steps, faster speed, and longer and smoother penultimate step
So in 2 days time if I can recover by then I should be able to get base of fingers or higher on it!
---
Sit in bottom of narrow stance squat for 1min
reverse nordic type stretch - low enough to get torso/hips in a line
Sissy squat - down to BBall 2x20, and a few free standing reps at full ROM
Wall tibialis raise - BW 2x20
Single leg, maxed knee over toes soleus calf raise 5kg BW 2x25
Single leg calf raise 5kg x20
backwards walking up 35 degree slope +5kg in backpack x 2 sets = 2mins, 2.5 mins
soleus calf raises getting comfortable, going up to 10kg next time
Also go up to 10kg on backward slope walks next time, VMO was screaming today!
stretched lower body
-----
Resistance at the outdoor courts
3 level ext rotated band pull apart - to forehead, shoulder, sternum + star drill combo - light rogue band - dual strands x 10 each, 15-20 secs rest between each axis
band curls x12 to warmup forearm tendons
Light jump stretch band, curl grip rows x12
alternating sets - 2 mins rest
Dip shrugs - on corner of railing - BW x15 @RPE 8
inverted rows - undergrip - explosive - BW+5kg 3x7 @RPE 8
Straight bar dips - shoulder width grip to upper abs - explosive - BW+5kg 2x8 @RPE 8
dips felt Ok today on left shoulder, so back on the menu...
Pushups to upper abs - closegrip triangle - explosive
5 inch step, BW+5kg x6
floor, BW+15kg x15 @RPE 9
stretched pecs, lats and triceps
-----
Back at home
Rotating sets between each exercise - 2 mins
High angle rows to ribcage - slight pause at bottom, explosive - barbell 20kg x12, 40kg x6, 50kg x1
explosive
50kg 2x9 @RPE 9 (+1 rep)
vertical wall ab wheel roll outs - pulling handles apart 2x20 with hold at top
straight arm side plank, with scapular protraction/retraction
against object, Body at 45 degrees - x5
on 24 inch object - body at 30 degrees - x23
Rotating sets between each exercise - 2 mins
Barbell curl explosive - 20kg x6, 25kg x1, 25kg x14, x13 @RPE 9.5 (+1 rep on first set)
Prone trap front raise 45 degree incline, hold at top, controlled eccentric - plates 1.25kg x10,
with 3 count hold at top - 2.5kg x15, 5kg x10
Plank scapular pushup - externally rotated arms BW x40
Single arm overhead press - max extension - neutral grip
5kg plate held at bottom handle for max instability - 3 count hold at top x15
7kg dumbbell - 3 count hold at top x10
easy for right shoulder, hard for left
insane shoulder and cuff burn!
W band pull aparts short light Rogue band with a hold x21
stretch
---
12 hour fast - broke fast before BBall - a bit of raw carrot/beetroot and a slice of cheese, and nuts
3300+ calorie burn - according to Fitbit Charge 3, not including weights
ate 3000
-
Tuesday 12th May 2020
Woke up early and could not get back to deep sleep :(
Whole body has deep down aches, but not like the usual DOMs.
Upper back, abs, calves, VMO and hips especially
Thankfully I don't feel drained.
----
morning mobility work
Mobility work pre walk
---
Ball control drills - 17 mins
60 min walk/hike
middle of the walk - backward walking up a 20-30 degree sloped path x 2.5+ mins
stretches post walk
pullover stretched ISO hold on swissball - 5kg plate x 1min
-----
16 hour fast
3100 calorie burn according to Fitbit Charge 3 - with heart rate monitor off
plan to eat 2000-2200
-
Wednesday 13th May 2020
Feeling better than yesterday, much less soreness, but could use another day of recovery
Also woke up early again :/
Soft tissue work for lower body
bodyweight at home without shoes = 79.6kg
BBall practice and jump training session at WLC outdoor courts - 1h 30 mins
12 mins dribble drills, 10 mins shooting drills
then high intensity moves, shooting and layups
Max effort Jump tests, and trick dunks on 8 feet netball rims after 40 mins
rotated sets between first 4, 2 mins rest
1) Continuous single leg jumps off a few steps - alternating legs x4 x 2 sets
2) Continuous approach jumps - max effort - alternating RL and LR plants x3 - 2 sets
3) Continuous backboard tap jumps in place - 2x4
4) Pogos 2x5
6) Backwards run intervals to 90% speed - walk back to start recovery - - halfcourt x 5
7) Sprint intervals 90% speed - walk back to start recovery - full court x 5
Sissy squat - down to 5 inch step x20
Single leg, bent knee over toes, soleus calf raise BW x25
Cooldown - backwards walking up 35 degree slope - 2 mins, 2.5 mins
----
Disappointed in my running jump today, still only touching 9'10" rim :/
Small half inch gains on paused and standing vertical though, 27.5 and 28.5 inches
Big gain on running 1 leg jump off left - 9'6+" touch = 27 inches +3 inches
Just about the same as my paused vertical.
Since I rarely practice it at max effort, I'll put it down to being a little lighter/leaner, stronger feet/calves and the recently introduced Nordic curl :)
It sometimes hurts my left knee, but no issues today.
Didn't have much energy left by the time I got to the organized jumps and sprints.
So only 2 sets of each. Quality and effort was not good.
back of both heels and bottom of right foot started to ache - need more foot and calf strength
===
12 hour fast - broke fast before BBall, with raw carrot/beetroot, slice of cheese and handful of nuts
3100+ calorie burn for today, according to Fitbit Charge 3, with HR monitor turned off
ate 4900...
-
Thursday 14th May 2020
Slightly tired from yesterday. Achey but no major DOMs.
Back of left heel sore when walking.
bodyweight at home without shoes = 81kg in winter clothing
Home - Week 4 - Lower body B - LIGHT session
5 min Walk, and some backwards walking to warmup.
peterson setups BW x12
supported ATG split squat BW x10
Goblet squat 12kg x 10
High hang Power cleans
Done inbetween early squat warm up sets
clean complex 20kg x8,
first rep power cleaned from floor - 40kg x4, 50kg 2x4, 55kg x4, 50kg x4
55kg feels a little bit too heavy after the 3rd rep.
facing down slope of garage, barefeet/socks
Safety Squat Bar (Verve Elite SSB) squat - PAUSED, explosive (28kg bar+2kg) x 8, 50kg x8, 70kg x5, 85kg x3, 95kg x1, 105kg x1, 115kg x1
117.5kg x1 @RPE 8 PR! +2.5kg
67.5% of e1RM - 4+ mins rest
controlled down, PAUSED, Explosive 82.5kg 2x7
rest 7 mins
AMRAP - regular repped - 110kg x6 @ RPE9.5 = 130+kg e1RM
AMRAP - paused - 82.5kg x 14 @RPE 9
115kg single felt easy, so I tried 117.5kg and it felt the same!
Should have jumped to 120kg straight away, oh well, next time I will.
Upper back rounded quite a bit on the last 2 reps of the 110kg x6 set - just SSB things when fatigue sets in
By the way the two sets with 82.5kg felt, there is no way I can get over 10 reps, but once again it shows how hard it is to judge reps in reserve with squats.... I got 14 reps with it and that's after repping out 110kg!
paused AMRAP with 82.5kg x14, suggests a 125kg paused e1RM...
Anyway it's time to get my legs bigger and stronger - goal is 150kg x8 on SSB
To get from where I am to there, I'm gonna need to get my legs at least an inch bigger of fast twitch fiber growth
I just don't see neural adaption getting me there...
This group in Oly shoes - alternating sets 2 mins rest
Wall tib raise - body at 40 degree angle - in oly shoes BWx2, x12 @RPE 10, x9 @RPE 9
RDL - to mid shin - hook gripped same loads and reps as main squat - 60kg x5, 82.5kg explosive 2x10 @ RPE 8
SSB single leg calf raise - arm supported - both sides back to back -
1 inch elevation - 70kg x3, 90kg x11 @RPE9
4 inch elevation - maxed ROM - 55kg x10 @RPE9
facing down slope of garage
SSB split squat - front foot elevated 3 inches - same side hand on rack oly shoes, 2min rest between each side -
40kg x10, 50kg x5, 60kg x3
paused - 70kg x10 @ RPE 9
starting to feel dangerous at these loads, so I might change to another single leg exercise
SSB Knee over toes soleus calf raise - oly shoes 40kg x16 @ RPE 9
AB wheel rollouts - on feet, straight legs
partial range to wall - BW 2x8 @RPE 9
using a wall to stop the wheel when my torso and arm position is in the top pushup position - reversing is the hardest part so this helps make it a big easier
facing up slope of garage
Nordic curl - natural GHR hands assisted - resisting eccentric until 50%, non assisted in top third BW x7 x6
Jefferson curl 5kg plate x10
===
14 hour fast - Broke fast before weights with raw carrot/beetroot, slice of cheese and a handful of pistachio nuts
3000 calorie burn for today, according to Fitbit Charge 3, not including weights
plan to eat 2600-2700
-
dang, I was just thinking... since I train in my garage... why don't I use my car to hook my feet under to do Nordic Curls...!!
Can probably also rig up bands under the front bonnet for assistance as well
ok this will save me so much time, as setting up a barbell to do it takes quite a bit of time
-
Friday 15th May 2020
Achey all over, but seems less than usual for post lower.
Glutes way more sore than before.
Plus calves, VMO and abs the next more noticable.
left heel feels a lot better, and even better after my knee over toes calf raises today
----
morning mobility work
Mobility work pre walk
---
Ball control drills - skipped due to rain
single leg Knee over toes soleus calf raise 2x20
56 min walk/hike
middle of the walk - backward walking up a 20-30 degree sloped path x 2.5+ mins
stretches post walk
pullover stretched ISO hold on swissball - 5kg plate x 1min
-----
16 hour fast
2700 calorie burn according to Fitbit Charge 3 - with heart rate monitor off
ate 2300
-
Saturday 16th May 2020
Whooo - glutes and lower quads feel blow torched in a deep down bruised way!
Calves not far behind, but achey all over.
Quads feel so swole and dense...
Soft tissue work - upper body, and lower
bodyweight at home without shoes = ?
BBall practice session at WLC outdoor courts - 75 mins
1) 10 mins dribble drills
2) a few max effort jumps, and trick dunks on 8 feet netball rims for 30 or so mins
3) general shooting and layups with a few backboard tap power moves
Court was busy so my regular setup was jumbled.
WTF so many people now, all of the sudden, due to the virus I suspect...
Spent more time doing 8 feet rim dunks and jumping against various hoops/backboards
Hops are down as expected, but not too bad. Easy 9'9" touch off a small step and casual jump.
Left heal achey when running, but not when jumping.
---
Sit in bottom of narrow stance squat for 1min
reverse nordic type stretch - low enough to get torso/hips in a line
Sissy squat - down to 5 inch step - 2x20
Wall tibialis raise - BW 2x25
Single leg, maxed knee over toes soleus calf raise +10kg BW 2x25
backwards walking up 35 degree slope +10kg in backpack x 2 sets = 2mins, 2.5 mins
soleus calf raises still fairly easy with +10kg, might go up to 15kg next time.
stretched lower body
-----
Resistance at the outdoor courts
3 level ext rotated band pull apart - to forehead, shoulder, sternum + star drill combo - light rogue band - dual strands x 10 each, 15-20 secs rest between each axis
band curls x12 to warmup forearm tendons
Light jump stretch band, curl grip rows x12
alternating sets - 2 mins rest
Dip shrugs - on corner of railing - BW x15 @RPE 8
inverted rows - undergrip - explosive - BW+5kg 2x7, 1x8 @RPE 8
Straight bar dips - shoulder width grip to upper abs - explosive - BW+5kg x8, x9 @RPE 8
Pushups to upper abs - closegrip triangle - explosive
BW x3
floor, BW+15kg x16 @RPE 9 +1 rep
ugh these bothered my left shoulder.... :(
stretched pecs, lats and triceps
-----
Back at home
Rotating sets between each exercise - 2 mins
High angle rows to ribcage - slight pause at bottom, explosive - barbell 20kg x12, 40kg x6, 50kg x1
explosive
50kg 2x10 @RPE 9 (+1 rep) - time to increase the weight
vertical wall ab wheel roll outs - pulling handles apart x20 with hold at top
straight arm side plank, with scapular protraction/retraction
against object, Body at 45 degrees - x5
on 24 inch object - body at 30 degrees - x27
45 degrees x23
Rotating sets between each exercise - 2 mins
Barbell curl explosive - 20kg x6, 25kg x1, 25kg x15, x14 @RPE 9.5 (+1 rep on first set)
Wooo, goal achieved, now onto 50% bodyweight for 10 reps! :)
Hard to believe a few weeks back 25kg was heavy and hard, and now it's "nuthing but a peanut", and it's quite noticeable in everyday life and other movements when picking things.
So my current setup is surfing the SRA curve perfectly.
And yeah my biceps have gotten bigger :p
Prone trap front raise 45 degree incline, hold at top, controlled eccentric - plates 1.25kg x10,
with 3 count hold at top - 2.5kg 2x12 @ RPE 8
Plank scapular pushup - externally rotated arms BW x42
Single arm overhead press - max extension - neutral grip
5kg plate held at bottom handle for max instability - 3 count hold at top x15
7kg dumbbell - 3 count hold at top x10
I might start doing a 5kg plate more often and maybe it might help my left shoulder like backwards walking up a slope did for my left knee.
Strengthening and pumping blood in there.
7kg feels a bit dicey on the left side, but easy for the right.
W band pull aparts short light Rogue band with a hold x22
Pullover stretched ISO hold across bench - straight armed - 5kg plate x 1min
Incline flye stretched ISO hold 45 degrees, straight armed - 2.5kg plate x 1min
Incline bench - reverse grip 2hands holding 7kg dumbbell x 25
nice pec pump and no shoulder pain
stretch
---
12 hour fast - broke fast before BBall - a bit of raw carrot/beetroot and a slice of cheese, and nuts
3500 calorie burn - according to Fitbit Charge 3, not including weights
Plan to eat 2600
-
Sunday 17th May 2020
Week 39
Height - 5'8.5"
weighed - 80.4kg(+0.8 ) 177.3lbs
waist - 32 3/8 inches
hip = 38 5/8 (+1/8)
upper thigh = 24 5/8 (+1/8)
Right calf = 15 3/8 (+1/8)
Neck = 15 3/8
Wrist = 6.5
Tanita scale bodyfat% = 19.7% (-0.3)
Total loss so far - weight 23.8kg 52.5lbs Waist 11 1/8 inches BF% Tanita 11.6%
Ate 3k calories this week average, due to 2 big splurge days.....which is about where my TDEE is, and so bodyfat remained the same, but I gained muscle.
Thought my legs looked bigger especially the front part, rectus femoris, and so the measurements back that up.
-
Sunday 17th May 2020
Much less soreness than yesterday, and upper body not as sore as expected - still beat up a bit all over though
Top of rectus femoris/hip flexor feels strained while walking, probably due to inbetween legs stuff I did and sissy squats
left heel continues to feel better
----
morning mobility work
Mobility work pre walk
---
Ball control drills - skipped due to skin split sore in index finger from dry winter skin, want to let it heal a bit...
single leg Knee over toes soleus calf raise 2x20
64 min walk/hike
middle of the walk - backward walking up a 20-30 degree sloped path x 2.5+ mins
stretches post walk
pullover stretched ISO hold on swissball - 5kg plate x 1min
incline flye stretched ISo hold on swissball - dumbbell handles x 1 min
-----
16 hour fast
2700+ calorie burn according to Fitbit Charge 3 - with heart rate monitor off
plan to eat 2000
-
Monday 18th May 2020
Still a bit sore in lower body, upper body the usual post workout, a bit achey, but mostly in shoulder and biceps
Ran after the BBall as it rolled towards the road during BBall control drills and felt my left achilles ache :/
I opened the garage door about to go BBall/jump and saw it started to sprinkle....
Aghhh, so no BBall today. I Will shift everything back one day
This will allow me to see if a 6 day cycle with an extra days rest would work.
I suspect I will jump my best in a while tomorrow, so will take some vids ;)
----
morning mobility work
Soft tissue work for lower body
Mobility work pre walk
---
Two leg Knee over toes soleus calf raise x30
single leg Knee over toes soleus calf raise x25
60 min walk/hike
middle of the walk - backward walking up a 20-30 degree sloped path x 2.5+ mins
Ball control drills - 16 mins
stretches
pullover stretched ISO hold on swissball - 5kg plate x 1min
incline flye stretched ISo hold on swissball - dumbbell handles x 1 min
-----
13 hour fast
3200 calorie burn according to Fitbit Charge 3 - with heart rate monitor off
plan to eat 2200
-
Tuesday 19th May 2020
Woke up early and had disturbed sleep... I have no idea why :(
Still don't really feel all that fresh.
Soft tissue work - just feet and calves
bodyweight at home without shoes = 80.6kg
BBall practice and jump training session at WLC outdoor courts - 1h 40 mins
8 mins dribble drills, 10 mins shooting drills
then high intensity moves, shooting and layups
Max effort Jump tests, and trick dunks on 8 feet netball rims after 30 mins
rotated sets between first 4, 1-2 mins rest
1) Continuous single leg jumps off a few steps - alternating legs x4 x 2 sets
2) Continuous backboard tap jumps in place - 2x4
3) Depth jumps off 20+ inches x 5 - 2 sets
4) Continuous approach jumps - max effort - LR plants x4 - 2 sets
5) Backwards run intervals to 90% speed - walk back to start recovery - full court x 5
6) Sprint intervals 90% speed - walk back to start recovery - full court x 7
Sissy squat - down to 5 inch step 2x20
Single leg, bent knee over toes, soleus calf raise BW 2x30
Cooldown - backwards walking up 35 degree slope - 2 mins, 2.5 mins
----
Ugh hops still down, all jumps down 1-2 inches
Left heel hurt on sprints, so will stop them for a while
===
12 hour fast - broke fast before BBall, with raw carrot/beetroot, slice of cheese and handful of nuts
3100 calorie burn for today, according to Fitbit Charge 3, with HR monitor turned off
Plan to eat 2600-2700
-
Wednesday 20th May 2020
Moderately tired feeling from yesterday and achey hammies.
Sore back of heels, especially the left side.
bodyweight without shoes = 80.3kg
Soft tissue work for lower body
at home - Week 5 - Lower body A - Heavy session
facing down slope of garage
peterson setups BW x12
supported ATG split squat BW x10
Goblet squat 12kg x 10
High hang power cleans
Done in between early squat warm up sets
clean complex 20kg x8,
first rep power cleaned from floor - 40kg x4, 50kg 2x4, 55kg 2x3
barefeet - socks
Safety Squat Bar (Verve Elite SSB) squat - (28kg bar+2kg) x 10, 50kg x8, 70kg x5, 82.5kg x2, 95kg x2, 105kg x1, 115kg x1
Sub-maximal explosive squats -
77.5% of e1RM - 4+ mins rest
105kg 2x4
rest 7 mins
AMRAP 105kg x9 @RPE 9 PR by default for this bar
100kg x8 @RPE 8
Weights felt heavy on my back so I stopped at 115kg for the warmup singles.
And overall squats were hard today, probably due to fatigue from yesterday
Still 105kg x9 is stronger than the 110kg x6 I did last session, and with maybe a rep in the tank.
So I'm likely good for at least 110kg x7, and probably closer to 8.
105kg x9 @RPE 9 = 135+kg e1RM
Hopefully by the time I hit a 150kg e1RM I will be grabbing the 9'10" rim off vertical...
This group in Oly shoes - alternating sets 2 mins rest
Kettlebell swing onto toes 24kg 2x10
Wall tib raise - body at 40 degree angle - in oly shoes BW x1, x1, x13, x10 @RPE 9.5
SSB Good Morning onto toes - explosive, down to near parallel
70kg x10 - progessively lower to warm up
70kg 2x10 @RPE 8
SSB single leg calf raise - arm supported - both sides back to back
1.5 inch elevation - controlled eccentric, 70kg x3, 90kg x13, x12 @RPE9
Left achilles was achey during these
SSB Peterson step ups, calf raise combo - 6 inch elevated, lower down to bottom, soleus calf raise, back up
- left side first, both sides back to back
40kg x5, 55kg x5, 70kg x10
single leg SSB Knee over toes soleus calf raise - oly shoes 50kg x25 @ RPE 9
Nordic curl - natural GHR Torso elevated by 8 inch Aerobic step + rolled yoga mat
resisted eccentric to 40%, hands assisted - BW x8, x7
definitely getting stronger on these, eccentric going down much slower now.
"+" = 15 secs rest
On back, leg raise - lower back pressed against hands controlled eccentric - BW x18 +5+5+5 @ RPE 8
Jefferson curl - 10kg x 12
Stretched ISO holds
Straight arm pullover across 8 inch aerobic step 5kg x1 min
chest flye 2.5kg x1 min
snatch position chest flye 2.5kg x 1min
pancake stretch - 5kg on upper back x 1min, then 10kg x 30 secs
butterfly stretch - 5kg on each knee x 1 min
stretch
===
15 hour fast - Broke fast before weights with a raw carrot and a slice of cheese, handful of pistachios and macadamias
2900 calorie burn for today, according to Fitbit Charge 3, not including weights
plan to eat 2600-2800
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Thursday 21st May 2020
Moderately drained from yesterday.
Achey all over but no major DOMS, surprising...
My lower back had been beat up the last few times, which I thought was due to the Kettlebell Swings, so I stopped them for one session, and still got it.
Redid them yesterday and no lower back issues, hmm... I'm hoping Jefferson curls will help here as well.
As you did round your back a lot during BBall and jumping in general, and landing in unbalanced positions while doing trick dunks etc
Both heels achey, but much better than last night.
Knee over toe calf raises certainly help.
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morning mobility work
Soft tissue work for lower body
Mobility work pre walk
---
50% ROM sissy squat x 20
Two leg Knee over toes soleus calf raise x50
single leg Knee over toes soleus calf raise x30
Single arm neutral grip press with hold - BW x 30
BBall control drills - 16 mins >getting better and better at these
60 min walk/hike
middle of the walk - backward walking up a 20-30 degree sloped path x 2.5+ mins
stretches
stretched ISO holds
Straight arm pullover across 8 inch aerobic step - 5kg plate x1 min, wider grip with dumbbell handles x 1 min
chest flye 2.5kg x1 min
snatch position chest flye 2.5kg x 1min
These have improved my overhead shoulder mobility a lot, mainly loosing up pecs and lats.
Finally able to touch thumbs against wall, overhead, when standing back against wall!
-----
14 hour fast
2700 calorie burn according to Fitbit Charge 3 - with heart rate monitor off
plan to eat 2000
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Friday 22nd May 2020
Still moderately sore all over, even my upper body, lats, I think from the stretched ISO holds
Soft tissue work - upper body, and lower
bodyweight at home without shoes = 80.3kg
BBall practice session at WLC outdoor courts - 71 mins
1) 10 mins dribble drills,
2) 10 mins shooting drills
3) 2 on 2 game halfcourt games till 55 mins
4) a few jumps and then practise jumps off left and R-L (off plant)
Only second time playing against people this year, so timing and skill was rusty...
Plus tight/achey upper body made shooting tough, but I did eventually start to get some buckets near the hop.
I probably should have posted up more, as I tend to play like a power forward, even though I'm short ala Charkles Barkley :)
And despite the fatigue I am quicker than most people so I should have used that.
Blocked one shot cleanly, wasn't even thinking, it just happened.
One guy commented after we finished, that I was really strong 8)
So yeah weight room strength is noticeable on the court
Legs felt like logs, so hops way down, like 4 inches.
Single leg jump felt good though, getting more effortless, and no pain.
---
Sit in bottom of narrow stance squat for 1min
reverse nordic type stretch - low enough to get torso/hips in a line
Sissy squat - down to 6 inch step - 2x25
Wall tibialis raise - BW 2x30
Single leg, maxed knee over toes soleus calf raise double leg BW x50
+15kg BW 2x30
The lactic acid burn was crazy... in hindsight I think 1 set of each is enough!
backwards walking up 35 degree slope +10kg in backpack x 2 sets = 2mins, 2.5 mins
stretched lower body
-----
Resistance at the outdoor courts
3 level ext rotated band pull apart - to forehead, shoulder, sternum + star drill combo - light rogue band - dual strands x 10 each, 20 secs rest between each axis
band curls x12 to warmup forearm tendons
Light jump stretch band, curl grip rows x12
alternating sets - 2 mins rest
Dip shrugs - on corner of railing - BW x20 @RPE 8
inverted rows - undergrip - explosive - BW+5kg 2x7, 1x8 @RPE 8
Pushups to upper abs - closegrip triangle - explosive
BW x10 on bench
12 inches of steps x 5
6 inch step BW+15kg 2x15 @RPE 8
Doing these on a step does not bother my left shoulder
Dropped straight bar dips as it makes both my shoulders ache a bit
stretched pecs, lats and triceps
-----
Back at home
Rotating sets between each exercise - 2 mins
A1) High angle rows to ribcage - slight pause at bottom, explosive - barbell 20kg x12, 40kg x6, 50kg x1
explosive
52.5kg x7, x8 @RPE 9 (+2.5kg -2 reps)
45kg x9 @ RPE 10
Upped the weight 5% and it felt easier and I didn't drop as many reps as I thought I would.
A2) vertical wall ab wheel roll outs - pulling handles apart 2x30 with hold at top
Rotating sets between each exercise - 2 mins
B1) Barbell curl explosive - 20kg x6, 25kg x2,
27.5kg x11 @RPE 9 (+2.5kg -4 reps)
30kg x7 @ RPE 9 (+5kg -8 reps)
upper the weight from 25kg x 15, and it felt easier than expected, and not as many reps dropped.
I was expecting to get 6 reps...
So it looks like 50% of bodyweight x10 is not going to take long :)
B2) Prone trap front raise 45 degree incline, hold at top, controlled eccentric - plates 1.25kg x5,
with 3 count hold at top - 2.5kg x12, 3.5kg x8 @ RPE 8
Plank scapular pushup - externally rotated arms BW x50 (+8 reps)
Single arm overhead press - max extension - neutral grip 5kg plate held at bottom handle for max instability - 3 count hold at top x15
45 degree incline - reverse grip dumbbell bench 2.5kg x30, 3.5kg x 20
Amazing serratus anterior stress, and no left shoulder pain.
Pretty like an uppercut punch so it makes sense.
This is a keeper and will replace all my other serratus anterior moves, but the wall ab wheel rollups, I still like as they warm me up as well.
Also hits the other pressing muscles without shoulder pain, but remains to be seen if this will stay as I increase the weight...
Elbow on knee external rotation alternating arms/sets without rest, 1.25kg x5, 2.5kg x5, 3.5kg 2x15
Pullover stretched ISO hold across bench - straight armed - 3.5kg dumbbells x 1min - ugh that was too heavy
Incline flye stretched ISO hold 45 degrees, straight armed - 2.5kg plate x 1min
stretch
---
14 hour fast - broke fast before BBall - a bit of raw carrot/beetroot and a slice of cheese, and nuts
3400 calorie burn - according to Fitbit Charge 3, not including weights
ate 3200
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Saturday 23rd May 2020
Feeling tired - I get 9+ hours of bed time but most of it is just lying in bed with eyes shut :/
Sore all over, especially in my lower calves, glutes and biceps.
Achey back of heels.
Yeah I think I am doing too much for lower body 2 days before my peak jump session.
Legs do not feel as recovered from squats as they should by now.
Although the swelling from squats has gone.
Right now I have about 4 inch difference between 1 leg and 2 leg approach jump, which is pretty close by my standards.
I have never paid much attention to my 1 leg jump, off left.
Will try some of the technique cues in this vid and see if I can close up the gap even more.
Would be nice to have both go up in unison
Back in highschool, I recall being about 3-4 inches away from touching 10 feet off 1 leg, in the low 70kg area, just from playing school team BBall.
I'm about 2-3 inches lower now, but weigh 7+kg more.
http://www.youtube.com/watch?v=TFjO05UwyKM
----
morning mobility work
Mobility work pre walk
Two leg Knee over toes soleus calf raise x60
60 min walk/hike
middle of the walk - backward walking up a 20-30 degree sloped path x 2.5+ mins
stretches
-----
16 hour fast
2600 calorie burn according to Fitbit Charge 3 - with heart rate monitor off
plan to eat 1800-1900
-
progressive power layups as warmups, pretty much every dlrvj session, got my slrvj respectable.
when my lr-dlrvj was pretty much peaked, was kinda nuts one day when i started trying some l-slrvj lob dunks and was getting up around 35". blew my mind. then got me addicted to single leg jumping, because that speed component feels so incredible.
but ya, i just did progressively more intense power layups pretty much every warmup session. i knew when i was able to "nick" the rim on them, that i could start transitioning into my dlrvj warmup etc. just allowed me to get lots of slrvj reps in, relaxed/submax .. slow buildup over time.
pc!
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progressive power layups as warmups, pretty much every dlrvj session, got my slrvj respectable.
when my lr-dlrvj was pretty much peaked, was kinda nuts one day when i started trying some l-slrvj lob dunks and was getting up around 35". blew my mind. then got me addicted to single leg jumping, because that speed component feels so incredible.
but ya, i just did progressively more intense power layups pretty much every warmup session. i knew when i was able to "nick" the rim on them, that i could start transitioning into my dlrvj warmup etc. just allowed me to get lots of slrvj reps in, relaxed/submax .. slow buildup over time.
pc!
I've been doing a lot of inbetween the legs layups off the dribble and lob off 1 leg, it just feels easier/smoother than off 2 legs, so that is helping the reps.
I just love the float the Nick Briz gets :)
I should start doing some windmill trick dunks of 1 leg on the 8 feet netball rims to help out the process.
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Sunday 24th May 2020
Week 40
Height - 5'8.5"
weighed - 80kg(-0.4 ) 176.4lbs
waist - 32.25 (-1/8) inches
hip = 38.5 (-1/8)
upper thigh = 24.75 (+1/8)
Right calf = 15 3/8
Neck = 15 3/8
Wrist = 6.5
Tanita scale bodyfat% = 19.3% (-0.4)
Total loss so far - weight 24.2kg 53.4lbs Waist 11.25 inches BF% Tanita 12%
Dang my quads having been blowing up lately - I think from all the high rep knee over toes calf raises and sissy squats, plus weighted backwards walking at such a high frequency.
But the AMRAP SSB squats to near failure play a role as well :)
While in a small deficit.
Averaged 2600 calories this week, against a TDEE of 2800-2900
Been recomping well, but would like to get leaner, down to 75kg sooner than later.
So I'm going to tighten things up a bit, get average calories down to 2300.
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progressive power layups as warmups, pretty much every dlrvj session, got my slrvj respectable.
when my lr-dlrvj was pretty much peaked, was kinda nuts one day when i started trying some l-slrvj lob dunks and was getting up around 35". blew my mind. then got me addicted to single leg jumping, because that speed component feels so incredible.
but ya, i just did progressively more intense power layups pretty much every warmup session. i knew when i was able to "nick" the rim on them, that i could start transitioning into my dlrvj warmup etc. just allowed me to get lots of slrvj reps in, relaxed/submax .. slow buildup over time.
pc!
I've been doing a lot of inbetween the legs layups off the dribble and lob off 1 leg, it just feels easier/smoother than off 2 legs, so that is helping the reps.
I just love the float the Nick Briz gets :)
I should start doing some windmill trick dunks of 1 leg on the 8 feet netball rims to help out the process.
yea briz gets up real smooth. he has a crazy fast/aggressive runup. i haven't followed him much, seems like a weirdo. him and dexton do too much "attention-whore" stuff. lol.
for single leg jumps, loved watching some of nick ross's jumps/dunks. some of the best slrvj dunks i've seen, i think.
pc!
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Sunday 24th May 2020
Shoulder/cuffs really sore, really delayed DOMS!
Will need to cut back on the lower bodystuff on my Bball/Upper body day as my calves, legs and hips still feel achey and 50% recovered.
I think it's mostly the sissy squats. May have to move them to another day at that intensity/volume
I do have a planned deload coming up in 10 days time, so that will help
Found the school next to my house has 2 BBall rims, but they are both over 10 feet....
And the court is sloped.
But the yard also has a lot of monkey bars and other stuff where I can do some of my upper body stuff
Still looking for a court that has a 9'7-9'8" rim... there used to be one around here, but they knocked it down :/
Soft tissue work - lower body
bodyweight at home without shoes = 80+kg
BBall practice and jump training session at WLC outdoor courts - 1h 47 mins
10 mins dribble drills, 10 mins shooting drills
then high intensity moves, shooting and layups
Max effort Jump tests, and trick dunks on 8 feet netball rims after 40 mins
rotated sets between first 4, 1-2 mins rest
1) Continuous single leg jumps off a few steps - alternating legs x4 x 2 sets
2) Continuous backboard tap jumps in place - 2x4
3) Depth jumps off 20+ inches x 5 - 2 sets
4) Continuous approach jumps - max effort - alternating plants x 4 - 2 sets
5) Backwards run intervals to 90% speed - walk back to start recovery - half court x 5
6) Sprint intervals 90% speed - walk back to start recovery - full court x 5
Sissy squat - 50% ROm x 20
double leg, bent knee over toes, soleus calf raise BW x80
Cooldown - backwards walking up 35 degree slope - 2 mins, 2.5 mins
Legs felt heavy, and hops were still down.
Felt like i was trying to muscle my jumps as a result.
Especially on one single leg jump where I tried to squat and straighten out my plant leg at takeoff :)
Feet/achilles felt much better on the sprints - stronger and stiffer - getting there.
===
12 hour fast - broke fast before BBall, with raw carrot/beetroot, slice of cheese
3600 calorie burn for today, according to Fitbit Charge 3, with HR monitor turned off
Plan to eat 2600-2700
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Dang this is a pretty nice outdoor court by Sydney standards! :D
Glass backboard :derp:
(https://www.courtsoftheworld.com/upload/courts/30356/1/COTW-Bunker-Park-1522881059.jpg)
new court, but no springs :/
(https://nnimgt-a.akamaihd.net/transform/v1/crop/frm/AVQnP83GTjMiJps7fBctPT/40c7e24f-3a19-42e7-8727-d13376cadb77.jpg/r0_240_6000_3947_w1200_h678_fmax.jpg)
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very nice. love outdoor courts like that.
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here is another one, unfortunately they are all out at the other side of the city from me :/
(https://eftm.com/wp-content/uploads/2019/07/Bridgestone-Joe-Ingles-6475-850x567.jpg)
But this one I stumbled upon while searching is actually fairly close to me.
This pic is way different from the court in Google maps, so it looks like they redid it recently in the same style as the one further above :)
About 20 min drive from me, will check it out next time I BBall on my peak jumping day
(http://www.lanecove.nsw.gov.au/Community/ParksandRecreation/ParksandReserves/PublishingImages/Pages/KingsfordSmithOval/KSO%20court.jpg)
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Monday 25th May 2020
Tired and achey from yesterday
Sore left heel and lower patella tendon, but both feel ok once warmed up
bodyweight at home without shoes = 80.6kg in winter clothing
Home - Week 5 - Lower body B - LIGHT session
5 min Walk, and some backwards walking to warmup.
peterson setups BW x12
supported ATG split squat BW x10
Goblet squat 10kg x 10
High hang Power cleans
Done inbetween early squat warm up sets
clean complex 20kg x8,
first rep power cleaned from floor - 40kg x5, 50kg x4, 55kg 2x3
facing down slope of garage, barefeet/socks
Safety Squat Bar (Verve Elite SSB) squat - PAUSED, explosive (28kg bar+2kg) x 8, 50kg x8, 70kg x3, 85kg x2, 95kg x1, 105kg x1, 115kg x1
120kg x1 @RPE 8 PR! +2.5kg
67.5% of e1RM - 4+ mins rest
controlled down, PAUSED, Explosive 90kg 2x6
rest 8 mins
AMRAP - paused - 90kg x13 @ RPE9.5 PR! = 135kg e1RM
rest 7 mins
controlled down, PAUSED, Explosive 90kg x6
120kg single was easier than the 115kg that preceded it, and felt like I could do at least 2 reps with it.
Was tempted to try 125kg, but better safe than sorry, as I wasn't feeling all that fresh
90kg x 13 paused AMRAP was pretty brutal!
Tired the crap out of me. Crazy VMO pump!
This group in Oly shoes - alternating sets 2 mins rest
A1) Kettlebell swing onto toes 24kg x10 low effort, 2x10
A2) Wall tib raise - body at 40 degree angle - in oly shoes BWx2, 2x11 @RPE 9
A3) RDL - to mid shin - hook gripped same loads as main squat - 60kg x5, deadlifted off floor - 90kg explosive 3x10 @ RPE 8
A4) SSB single leg calf raise - arm supported - both sides back to back - 1 inch elevation - 70kg x3, 90kg x13, x12 @RPE9
B1)SSB Knee over toes soleus calf raise - 1 inch elevated - oly shoes 50kg x19, x18 @ RPE 9
B2) AB wheel rollouts - on feet, straight legs - 5 feet from wall - BW 2x9 @RPE 9
1 feet further than last time
facing up slope of garage
B3) Nordic curl - natural GHR hands assisted - resisting eccentric until 50%, non assisted in top third BW 2x8
Damn hamstrings were dead today, couldn't control the eccentric all that much
Sissy squat reverse Nordic stretch x 30secs, 50% ROM x 10, down to 6 inch pad - BW x10, 5kg x 10
Jefferson curl 5kg plate x5, 10kg x10, 20kg x10
Stretched ISO holds
Pullover across 8 inch aerobic step - 2.5kg plates x1 min
low incline snatch position chest flye 2.5kg x 1min
pancake stretch - 10kg plate on upper back x 1 min
butterfly stretch - 10kg plate on each knee x 1 min
stretch
===
12 hour fast - Broke fast before weights with raw carrot/beetroot, slice of cheese and a handful of pistachio nuts
3100 calorie burn for today, according to Fitbit Charge 3, not including weights
ate 3100
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Tuesday 26th May 2020
Mild drained feeling, and sore all over
Calves, glutes and upper hammies in particular
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out of bed mobility work
Mobility work pre walk
Two leg Knee over toes soleus calf raise x100+ for 2 mins straight... didn't think I would make it for this long, but I did and it wasn't as hard I expected, crazy burn though in my soleus!
Just to pump blood into my feet, ankles and achilles.
50 min walk/hike
middle of the walk - backward walking up a 20-30 degree sloped path x 2.5+ mins
stretches
-----
16 hour fast
2600 calorie burn according to Fitbit Charge 3 - with heart rate monitor off
plan to eat 1900-2000
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was able to stand on each leg at a time for a minute without losing balance today - that's insane, I can't remeber if I could ever do that before!
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was able to stand on each leg at a time for a minute without losing balance today - that's insane, I can't remeber if I could ever do that before!
I could never do that on my left leg. Turns out my tib post just didn't work. Maybe all that calf/tib work is paying off for you.
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was able to stand on each leg at a time for a minute without losing balance today - that's insane, I can't remeber if I could ever do that before!
I could never do that on my left leg. Turns out my tib post just didn't work. Maybe all that calf/tib work is paying off for you.
yeah I think it might that, plus releasing my peroneals
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Wednesday 27th May 2020
Lower body still sore, and upper back/traps as well from swings/cleans
Soft tissue work - just feet, calves and subscapularis - didn't have much time
bodyweight at home without shoes = 81.5kg
BBall practice session at WLC outdoor courts - 48 mins
1) A few footwork movement efficiency drills - star pattern hops, line hops etc, pretty easy and fast for me
2) 10 mins dribble drills,
3) 10 mins shooting drills
4) medium intensity moves, shots, layups
5) After 35 mins - a few jumps
legs feeling heavy, swole and sore.
So hops are down, paused vertical down 2+ inches.
Left heel a little achey while running around earlier in the session, but felt better later on.
---
Sit in bottom of narrow stance squat for 1min
Wall tibialis raise - low intensity BW x30
Knee over toes soleus calf raise double leg BW x120+ 2 mins straight.
backwards walking up 35 degree slope 2mins x 2
stretched lower body
-----
Resistance at the outdoor courts
3 level ext rotated band pull apart - to forehead, shoulder, sternum + star drill combo - light rogue band - dual strands x 10 each, 20 secs rest between each axis
band curls x12 to warmup forearm tendons
Light jump stretch band, curl grip rows x12
alternating sets - 2 mins rest
Dip shrugs - straight bar - BW x20 @RPE 8
inverted rows - undergrip - explosive - BW+5kg 2x7, 1x9 @RPE 8
Pushups to upper abs - closegrip triangle - explosive - BW x10 on bench, 6 inch of step - BWx10
6 inch step - BW+15kg 2x18 @RPE 8 (+3 reps)
stretched pecs, lats and triceps
-----
Back at home
Rotating sets between each exercise - 2 mins
A1) High angle rows to ribcage - slight pause at bottom, explosive - barbell 20kg x12, 40kg x6, 50kg x2
explosive
52.5kg 2x9 @RPE 9 (+1 rep)
45kg x10 @ RPE 9 (+1 rep)
A2) vertical wall ab wheel roll outs - pulling handles apart 2x30 with hold at top
Rotating sets between each exercise - 2 mins
B1) Barbell curl explosive - 20kg x6, 25kg x2,
30kg 2x9 @ RPE 9.5 (+2 reps)
Dang, overdid it, pushed 1 extra rep too much or just gained more strength than usual :)
B2) Prone trap front raise 45 degree incline, hold at top, controlled eccentric, with 3 count hold at top - plates 1.25kg x6,
2.5kg x6, 3.5kg 2x10 @ RPE 8
Single arm overhead press - max extension - neutral grip 5kg plate held at bottom handle for max instability - 3 count hold at top x17
45 degree incline - reverse grip dumbbell bench 3.5kg x 10, 6kg x20
left side a bit wobbly
Elbow on knee external rotation alternating arms/sets without rest - 2.5kg x5, 3.5kg 2x18 - harder for left side
Pullover stretched ISO hold across bench - straight armed - 2.5kg plates x 1min
Incline flye stretched ISO hold 45 degrees, straight armed - 2.5kg plates x 1min
stretch
---
I get bigger, and so I get stronger, or is it the other way around? No neural adaption for me...
---
12 hour fast - broke fast before BBall - a bit of raw carrot/beetroot and a slice of cheese, and nuts
3100 calorie burn - according to Fitbit Charge 3, not including weights
plan to eat 2600-2700
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Thursday 28th May 2020
The usual upper body aches - biceps and upper back, posterior shoulder
But my lower back, glutes and upper hammies are unusually sore.... I think from the rows and barbell curls - your posterior chain is basically doing an ISO back extension on these.
And maybe when deadlifting up the bar as well.
back of left heel achey, but improving.
----
mobility work upon waking
Mobility work pre walk
---
BBall control drills - 15 mins
57 min walk/hike
middle of the walk - backward walking up a 20-30 degree sloped path x 2.5+ mins
stretches
-----
18 hour fast
2800 calorie burn according to Fitbit Charge 3 - with heart rate monitor off
plan to eat 2400-2700
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Been looking for a cheap option to strap weights/dumbbell handles to your shoes to do tib raises and ankle circles
And I believe this is it - heavy duty velcro cinch strap tie downs
https://www.amazon.com.au/gp/product/B07X8Z9Q7K/ref=ox_sc_act_title_3?smid=A4XRJ8S0WXSO0&psc=1
24x 2 inch seems about the right size - using two should keep a good weight on the feet secure
Also might grab a longer set for my yoga mat - keep it rolled up :)
And they seem useful for other things, training wise - like weighted leg raises etc.
Maybe even as a Nordic curl strap for a bench.... although you might need the ones used to strap down cargo on cars etc
I also thought about retrofitting some old Jump Soles for the same job :D
Or attach my spare dumbbell handle onto some old shoes, and then just load up plates on the top side of the dumbbell only
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BTW this is the same slant board that ATG use with the 500lb capacity - think I'll grab one :)
https://www.u-buy.com.au/search/index/view/product/B07ZZ4T674/s/wl-professional-steel-calf-stretcher-adjustable-ankle-incline-board-and-stretch-board-slant-board-with-full-non-slip-surface-16-x-14-4-positions-500-lb-capacity/store/store/kk/dp?ref_p=dp-rp
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Friday 29th May 2020
Lower back and abs still achey, upper body and calves as well.
Cold wet dreary day, so no BBall/jumping today.
Tomorrow will be dry, warmer and I'll be more recovered - so hoping for a good session, first in a couple of weeks....
Took it easy today. No backwards walking so my quads can be a bit fresher
Noticed my outer lower quad tendon has gotten much thicker!
Ready to put out and take in more force
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mobility work upon waking
Mobility work pre walk, and released feet and calves
---
55 min walk/hike
stretches
pullover stretched hold over foam roller x 5kg plate
pec stretch lying inline with foam roller.
More release work, for pec minor and lower body - felt so nice and loose after
then hip flexor and couch stretch
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17 hour fast
2700 calorie burn according to Fitbit Charge 3 - with heart rate monitor off
plan to eat 2300
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Saturday 30th May 2020
even with the extra days rest, I still feel a bit achey...and not all that fresh... but still better than lately
Soft tissue work - skipped no time
bodyweight at home without shoes = 80+kg
BBall practice and jump training session at WLC outdoor courts - 1h 48 mins
17 mins dribble drills
then jumps against 8 feet netbball rim and random backboards/rims
rotated sets between first 4, 1-2 mins rest
1) Band assisted jumps light jump stretch band 4x5
2) Continuous single leg jumps off a few steps - alternating legs x6 - 3 sets
3) Continuous approach jumps - max effort - alternating plants x 8 - 3 sets
5) Backwards run intervals to 90% speed - walk back to start recovery - half court x 7
6) Sprint intervals 90% speed - walk back to start recovery - full court x 3
15 mins worth of shooting and moves against netball rim... bigger ball vs smaller rim = more accuracy needed!
Cooldown - backwards walking up 35 degree slope - 2 mins, 2.5 mins
Courts were busy today so had no full time access to a rim, so mostly jumped against the 8 feet netball rims, and random backboards and rims.
Legs still felt kinda heavy, and lots of quad action
Did appear to be jumping a bit higher - touched the 9'10" rim, but I jumped from too far out and arm was at an angle, so probably could have gotten my fingers over it.
So that would be around a 32 inch approach jump.
Got both my wrists on a 2 handed jump to 9 feet, so that would mean I should be able to touch 10 feet now, so again a 32 inch jump.
The band assisted jumps felt pretty quad heavy, since your so upright it's like a jumping front squat.
Felt springy on them... but I snapped my band after the 4th set... I should have used the larger average band as this light band needed to be stretched a bit..
But the band is quite old and brittle now.
I wrapped the band on the 8 feet netball rims.
Cut the sprints short as my left heel still too achey to do them.
‘Are the bands just helping you jump higher?’
The mistake is looking at the flair and not the floor. The key is what is happening during the landing phase of each jump you will experience a greater stimulus for increased forces and thereby passive eccentric loading and in turn increased velocities as the bands spring you back up.
‘How much of an assist should the bands give?’
I’ve used usually a Maximum -10-30% Body Weight Reduction, but I’ve gone as high as 40%.
‘Why just not do normal jumps?’
Do both! This overspeed movement gives us access to enhanced nervous system firing rates and increased intramuscular coordination qualities..
===
12 hour fast - broke fast before BBall, with raw carrot/beetroot, slice of cheese
3200 calorie burn for today, according to Fitbit Charge 3, with HR monitor turned off
Plan to eat 2600-2700
-
Sunday 31st May 2020
Week 41
Height - 5'8.5"
weighed - 80.9kg(+0.9 ) 178.4lbs
waist - 32.25 inches
hip = 38.5
upper thigh = 24 5/8 (-1/8)
Right calf = 15 3/8
Neck = 15 3/8
Wrist = 6.5
Tanita scale bodyfat% = 20% (+0.7)
Total loss so far - weight 23.3kg 51.4lbs Waist 11.25 inches BF% Tanita 11.3%
Averaged 3000+ calories this week, against a TDEE of 2800-2900
And so ended up around maintenance.
No major changes lower body wise.....but my upper body blew up, added 0.25 inch on my arms :)
-
Sunday 31st May 2020
Mild tired feeling that wenta way by afternoon and not too sore muscle wise.
Sore back of heels, especially the left side.
bodyweight without shoes = 81.1kg
Soft tissue work for lower body
at home - Week 6 - Lower body A - Heavy session
facing down slope of garage
peterson setups BW x12
supported ATG split squat BW x10
High hang power cleans + front squats
Done in between early squat warm up sets
clean complex 20kg x8,
first rep power cleaned from floor x4 + 3 front squats 40kg, 50kg
first rep power cleaned from floor x3 + 3 front squats 55kg
power clean + 3 front squats - 60kg
front squats felt good, surprisingly easy compared to the last time I did em months ago, and no left knee pain.
Much better form, pretty upright even without oly shoes.
I think SSB squats have helped here.
barefeet - socks
Safety Squat Bar (Verve Elite SSB) squat - (28kg bar+2kg) x 10, 50kg x8, 70kg x5, 80kg x3, 90kg x2, 100kg x2, 110kg x1, 120kg x1
Sub-maximal explosive squats -
82.5% of e1RM - 4+ mins rest
112.5kg/248lbs 3x3
rest 7 mins
AMRAP 112.5kg/248lbs x6 @RPE 9 PR!!
100kg/220lbs x10 @RPE 9
Everything felt hard and heavy, I think due to 6 days off and fatigue from yesterday
Didn't think I'd get over 5 reps with 112.5kg but I did.
Looks like my quads are getting stronger as I'm not shifting the load onto my posterior as much when the sets get hard, so I'm "cheating" much less now.
I can't believe how much easier front squats feel compared to the SSB!
Apart from my wrists exploding on front squats, SSB feel so much more unstable
The quad stress is very similar, but SSB taxes the upper back more, along with the abs and upper hamstrings.
The general rep feel of the SSB feels crazy hard vs the front squat, but you can still do higher reps on it.
I found I can high bar squat again using a talon grip without my left shoulder complaining.
So I might start doing it again so I can compare it to the SSB
Alternating sets 2 mins rest
A1) Front squat - in mininmal trail running shoe
60kg x5, 80kg/176lbs x6
was going for 10 reps, on 80kg, was not hard for my legs or upper back, but my wrists were exploding!
B2) Kettlebell swing onto toes 24kg 2x10
This group in Oly shoes - alternating sets 2 mins rest
B1) SSB Good Morning onto toes - explosive, down to near parallel
70kg x12 - progessively lower to warm up
75kg 2x10 @RPE 9 +5kg
B2) Wall tib raise - body at 40 degree angle - in oly shoes BW x1, x1, 2x13 @RPE 9.5
B3) SSB single leg calf raise - arm supported - both sides back to back
1.5 inch elevation - controlled eccentric, 70kg x6, 90kg x15, x14 @RPE9
Left achilles was achey during these
single leg SSB Knee over toes soleus calf raise - 1 inch elevated - oly shoes 55kg x20 @ RPE 9 +5kg
C1) Sissy squat - toes pointed putward reverse Nordic stretch x 30secs, 50% ROM x 10, down to 6 inch pad - BW x10, 10kg x 13 @ RPE 9
You can tell when your quads are about to fail on these, when you can't get the hips punched forward.
Crazy VMO pump and burn when you load these and go near failure!
Looks like 15kg might be my current limit on these for a good set at the end of the session.
C2) Nordic curl - natural GHR Torso elevated by 8 inch Aerobic step + rolled yoga mat
resisted eccentric to 40%, hands assisted - BW 2x8
SSB Peterson step ups - 6 inch elevated - - left side first, both sides back to back
55kg x10
"+" = 15 secs rest
On back, leg raise - lower back pressed against hands controlled eccentric - BW x22 +5+5+5 @ RPE 8 +4 reps
Single leg kneeling deadlift BW x10
Jefferson curl - 10kg x 3, 25kg x 10 with hold at bottom
Stretched ISO holds
Straight arm pullover across 8 inch aerobic step 5kg x1 min
snatch position chest flye 1.25kg x 1min
pancake stretch - 5kg plate on upper back x 30 secs, then 10kg x 1min
butterfly stretch - 10kg plate on each knee x 1 min
stretch
===
12 hour fast - Broke fast before weights with a raw carrot and a slice of cheese, handful of pistachios and macadamias
2900 calorie burn for today, according to Fitbit Charge 3, not including weights
plan to eat around 2800-3000
-
Monday 1st June 2020
Hmm don't feel drained, nor all that sore, like I expected based on past heavy day workouts... just some mild aches
And I did a lot more yesterday than I have been doing
My legs actually feel quite fresh for the amount of stuff I did yesterday, plus the day before that, a certain snappy feeling while walking today, and the backwards walk up a slope was not that tiring.
----
morning mobility work
Mobility work pre walk
---
BBall control drills and some dribbling - 17 mins
55 min walk/hike
middle of the walk - backward walking up a 20-30 degree sloped path x 2.5+ mins
stretches
-----
14 hour fast
2700+ calorie burn according to Fitbit Charge 3 - with heart rate monitor off
plan to eat 1900-2000
-
Thinking of getting a new Barbell, to replace my cheap ass bar that seems to have some bends already from just general use....
Something decent like an ATX or Rogue Ohio
And a 30kg weight vest
Also been tempted to try out a flywheel device like a the Kbox4 , but $$$$$$
There is an athlete style gym around here that has one, might pay them a visit one day
The high eccentric forces of these look good on paper for vert training
-
Tuesday 2nd June 2020
Whole body is moderately sore, especially my calves and erectors.
Soft tissue work - just feet, calves and subscapularis - didn't have much time
bodyweight at home without shoes = ?
BBall practice session at WLC outdoor courts - 72 mins
1) 17 mins dribble and ball control drills
2) 10 mins shooting drills
3) medium intensity moves, shots, layups
Kept it easy today, as my legs have no lift.
Just practiced a lot of moves and ran only on my heels.
Ball split my skin on my fingers on both hands :/
---
Sit in bottom of narrow stance squat for 1min
Wall tibialis raise - low intensity BW 2x25
Knee over toes soleus calf raise double leg BW x50, single leg 2x25
Sissy squat - 50% ROM 2x25
backwards walking up 35 degree slope 2mins
stretched lower body
-----
Resistance at the outdoor courts
3 level ext rotated band pull apart - to forehead, shoulder, sternum + star drill combo - light rogue band - dual strands x 10 each, 20 secs rest between each axis
band curls x12 to warmup forearm tendons
Light jump stretch band, curl grip rows x12
alternating sets - 2 mins rest
Dip shrugs - straight bar - BW x20 @RPE 8
inverted rows - undergrip - explosive - BW+5kg 2x7, 1x10 @RPE 8 (+1 rep)
Pushups to upper abs - closegrip triangle - explosive - BW x10 on bench, floor BWx10
floor BW+15kg x16 @RPE 8 (+1 rep)
BW +15kg x 11 @ RPE 9
So pushups felt pain free on the floor and more stable, so recent changes and external rotations seem to be helping
Split skin sore on left hand middle finger made the rows painful! Arggh dry winter skin, moisturizer doesn't help much :/
-----
Back at home
Rotating sets between each exercise - 2 mins
A1) High angle rows to ribcage - slight pause at bottom, explosive - barbell 20kg x12, 40kg x7, 50kg x3
explosive
52.5kg 2x10 @RPE 9 (+1 rep)
45kg x12 @ RPE 9 (+2 reps)
time for weight increase
A2) vertical wall ab wheel roll outs - pulling handles apart 2x30 with hold at top
Rotating sets between each exercise - 2 mins
B1) Barbell curl explosive - 20kg x7, 25kg x3,
30kg 2x10 @ RPE 9/9.5 (+1 rep)
B2) Prone trap front raise 45 degree incline, hold at top, controlled eccentric, with 3 count hold at top - plates 1.25kg x6,
2.5kg x6, 3.5kg x5, x12 @ RPE 8
Single arm overhead press - max extension - neutral grip 5kg plate held at bottom handle for max instability - 3 count hold at top x16
45 degree incline - reverse grip dumbbell bench 3.5kg x 10, 8.5kg x20
Feeling much more stable, on left side
Elbow on knee external rotation alternating arms/sets without rest - 2.5kg x5, 3.5kg x25 (+7 reps!)
5kg x15 @ RPE 9
Not only did the left side feel much better, and closer to right side strength/stability, but I gained a ton of strength here
Front neck raise - BW x20, 1.25kg plate x20
To help fix my slight head forward posture, weak and lengthened frontal neck muscles vs rear
Pullover stretched ISO hold across bench - straight armed - 5kg plate x 1min
Incline flye stretched ISO hold 45 degrees, straight armed - 2.5kg plates x 1min
stretch
---
12 hour fast - broke fast before BBall - a bit of raw carrot/beetroot and a slice of cheese, and nuts
3100 calorie burn - according to Fitbit Charge 3, not including weights
plan to eat 2600-2700
-
I used to jump similar to this, and I thought this was considered bad technique... but maybe it isn't,...
http://www.youtube.com/watch?v=25r4v6O8tZU
The ELASTIC Approach .
👉🏻Characterized by a more compact, choppy stride and overall taller body posture. This athlete is highly reactive in nature and as such utilizes a less exaggerated approach. That being said, we still see a “push” through the penultimate and a smooth slow-fast approach rhythm. The contact of the plant & block feet are closer in position and timing as the ground contact times are quicker, due to the elastic capacity of the athlete. .
-
Wednesday 3rd June 2020
Sore all over - calves, glutes, biceps and cuss the most
Front of neck a bit sore front the neck raises I did at the end of yesterday - to help fix my slight neck forward posture... weak and lengthened frontal neck muscles vs rear
----
Waking mobility work
Mobility work pre walk
---
70 min walk/hike
middle of the walk - backward walking up a 20-30 degree sloped path x 2.5+ mins
stretches
later at night - 1 min ISOs - for tendon health - left lower patella tendon and both heels/achilles
knee forward split squat hip flexor stretch
50% ROM 2 legged knee over toes calf raise
50% ROM sissy squat
single leg knee over toes calf raise - stretched position
Hopefully these won't fatigue me for tomorrow's jump session... got a bit of a burn in my VMO
-----
17 hour fast
2600 calorie burn according to Fitbit Charge 3 - with heart rate monitor off
plan to eat 1900-2000
-
Thursday 4th June 2020
Still feeling achey in my lower body, and upper body off course
Did some more ISOs straight out of bed
Soft tissue work - just feet, calves, tibs and glutes
bodyweight at home without shoes = ?
BBall practice and jump training session at WLC outdoor courts - 60 mins
12 mins dribble drills
10 shooting drills
Then moves, shots and layups etc
after 35 mins jumps and a few trick dunks on 8 feet netball rims
Cooldown - backwards walking up 35 degree slope - 2 mins
stretch
Ehh no hops today - still not recovered from last session. Don't think the ISO are to blame.
Had no spark as well.
So just cut the session short and skipped all my usual jump stuff.
Deloading next week for 15 days, so should see my peak jumps emerge soon.
===
11 hour fast - broke fast before BBall, with raw carrot/beetroot, slice of cheese
2900 calorie burn for today, according to Fitbit Charge 3, with HR monitor turned off
Plan to eat 2500
-
Friday 5th June 2020
Achey from yesterday, mostly in my calves/feet, but feel decent otherwise.
Soft tissue work - lower body
bodyweight at home without shoes = 82.5kg in winter clothing
Home - Week 6 - Lower body B - LIGHT session
1+ min ISO holds
single leg stand
shallow knee forward split squat
single leg knee over toes calf raise - stretched position
single leg calf raise
pushup against table, stretched range
RDL, curl grip row combo x10kg
5 min Walk, and some backwards walking to warmup.
peterson setups BW x12
supported ATG split squat BW x10+ 40 sec hold at bottom
Goblet squat 10kg x 12 paused
Power cleans
Done inbetween early squat warm up sets
clean complex 20kg x8,
Power clean + 3 high hang power cleans + 2 paused front squats x 40kg
Power clean + 2 high hang power cleans + 2 paused front squats x 50kg, 55kg
Power clean + 2 paused front squats x 60kg, 70kg
facing down slope of garage, barefeet/socks
Safety Squat Bar (Verve Elite SSB) squat - PAUSED, explosive (28kg bar+2kg) x 8, 50kg x8, 70kg x5, 85kg x3, 95kg x2, 105kg x1, 115kg x1
125kg x1 @RPE 8.5 PR! +5kg
72.5% of e1RM - 5+ mins rest
controlled down, PAUSED, Explosive - 100kg/221lbs 2x5
rest 7+ mins
AMRAP - paused - 100kg/221lbs x9 @ RPE9.5 PR! = 130kg e1RM
based on the 125kg single, my 1RM is around 135kg
Cut down the volume to allow for front and high bar squat
Front Squat + High Bar squat - oly shoes
Frontsquat 100kg x1 @ RPE 8.5
High Bar squat - talon grip - 60kg x3, 80kg x3, 100kg x3
115kg/253lbs x4 @ RPE9.5
Based on how the 100kg front squat felt, my 1Rm is around 110kg, so not far off 1.5x bodyweight. Eventual goal is 2x BW
Felt harder than SSB at the same weight, so front squats are hard when its heavy and easier than SSB under 80% :)
Plus I haven't done them much in a few months
The high bar felt strange first time doing since months ago, and using the Talon grip, pinkies under the bar, with a close grip.
No shoulder issues, but the naked metal bar on the upper traps, felt a bit a scary compared to the SSB pad, along with the talon grip.
But it didn't feel crazy heavy or unstable.
Your definitely leaned over more compared to the SSB, despite wearing oly shoes vs bare feet. SSB feels way more natural.
But the repp'ing is far smoother on High Bar vs SSB.
115kg x4, with fatigue is not bad, puts 1RM around 125kg, but should go up soon enough once I get more practice under my belt.
Even then not as much difference between my SSB and high bar squat... high bar should be easier, eventually, but no more than 5% more for me, by the looks of it.
This group in Oly shoes - alternating sets 2 mins rest
A1) Kettlebell swing onto toes 24kg x6 low effort, 2x12
A2) Wall tib raise - body at 40 degree angle - in oly shoes BWx2, 2x15, x13 @RPE 9
finally moving up and feeling easier
A3) RDL - to mid shin - hook gripped same loads as main squat - deadlifted off floor - 60kg x5, 80kg x3, 100kg explosive 3x10 @ RPE 8
A4) SSB single leg calf raise - arm supported - both sides back to back - 1 inch elevation - 70kg x3, 90kg x16, x14 @RPE9
Achilles/heels felt OK today. Maybe time to increase the weight
SSB Peterson step ups - 6 inch elevated - left side first, both sides back to back - 30kg x5, 45kg x5, 70kg x15
SSB Knee over toes soleus calf raise - 1 inch elevated - oly shoes 60kg x15 @ RPE 9
B1) Single Leg kneeling Deadlift - BW x 10, 10kg x10
B2) AB wheel rollouts - on feet, straight legs - 5 feet from wall - BW x10, BW x4 + legs bent x10 @RPE 9
crazy hard, and big upper rectus femoris burn
facing up slope of garage
B3) Nordic curl - natural GHR - 8 inch aerobic step + rolled yoga mat on hip - controlled eccentric BW x 4 unassisted + 3 assisted x 2 sets
finally getting some unassisted reps! Elevated though.
B4) Sissy squat reverse Nordic stretch x 30secs, 50% ROM x 10, down to 6 inch pad - BW x10, x 15
Jefferson curl 10kg x3, 20kg x3, 25kg x 12 with 5 sec hold, and 10 sec hold on last rep
crazy burn on forearms...
Stretched ISO holds
Pullover across 8 inch aerobic step - straight arms 5kg plate x1 min, bent arms x 30 secs
low incline snatch position chest flye 2.5kg x 1min
pancake stretch - 10kg plate on upper back x 1.5 mins - can get elbows down to floor now
butterfly stretch - 10kg plate on each knee x 1 min
stretch
===
12 hour fast - Broke fast before weights with raw carrot/beetroot, slice of cheese and a handful of pistachio nuts
2700+ calorie burn for today, according to Fitbit Charge 3, not including weights
Plan to eat over 3000...
-
Saturday 6th June 2020
Mild drained feeling, moderately sore all over, calves especially
Both heels/achilles feeling much better
feeling decent after dinner for a day after squats, so hoping for decent hops tomorrow...
Legs not feeling heavy/swole
----
Waking mobility work
Mobility work pre walk
plus
1+ min ISO holds
single leg stand
shallow knee forward split squat, on balls of feet
50% ROM sissy squat
single leg calf raise
single leg knee over toes calf raise - stretched position - leg curl hold on non working leg
wall sit squat - knees forward on balls of feet, just above parallel
---
66 min walk/hike
middle of the walk - backward walking up a 20-30 degree sloped path x 2.5+ mins
stretches
-----
14 hour fast
2800 calorie burn according to Fitbit Charge 3 - with heart rate monitor off
plan to eat 2000
-
Sunday 7th June 2020
Week 42
Height - 5'8.5"
weighed - 81.1kg(+0.2 ) 178.8lbs
waist - 32 1/8 inches (-1/8)
hip = 38.75 (+0.25)
upper thigh = 24 7/8 (+3/8)
Right calf = 15 3/8
Neck = 15 3/8
Wrist = 6.5
Tanita scale bodyfat% = 19.7% (-0.3)
Total loss so far - weight 23.1kg 50.9lbs Waist 11 3/8 inches BF% Tanita 11.6%
Averaged 3100+ calories this week, against a TDEE of 2700-2800
Gained quite a lot of muscle mass on my legs and hips this week!
Without getting fatter as well.
-
Tuesday 2nd June 2020
Still sore all over
Soft tissue work - for upper body and quickly for lower
bodyweight at home without shoes = 82+kg in winter clothing
BBall practice session at Roseville primary school outdoor court - 62 mins
1) 12 mins dribble and ball control drills
2) 10 mins shooting drills
3) 20 mins medium intensity moves, shots, layups
4) 22 mins Jumps of all types , and a few trick dunks on 8 feet netball rim.
Wall jumps - landing with straight legs - 20 inches x3, 26inches x3
Penultimate depth step jumps - 6 inches x6, alternating plants
2 more approach jumps to 10 feet rim
figured it would be busy as per usual on Sundays at the outdoor court complex I usually visit, so went to a primary school court a few wins from my house instead.
Rim here measures at 10 feet, and has 8 feet netball rim at the back as well.
Had one side all to myself.
It has everything I need and even a 2 flat turf areas to do sprints etc
Being achey, and still fatigued from last workout, I didn't expect to jump well.
But I got some decent jumps in today after a few jumps, and got a bit of Adrenalin in me.
Did 2 more jumps at the end after the Penultimate depth step jumps, and touched 2 inches above some small left over net ropes that hang down 3-4 inches under the rim.
Jumping with some people watching puts the pressure on :)
So I touched around 9'10", 29.5 inches or so, which is pretty good for a fatigued day.
Looking forward to jumping 3+ inches higher in 2 days time....
court as shown here, back in my fatter days, but there is a new backboard/rim and shaded seats. I did my wall jumps against the stepped wall behind the rim, it goes up in 6 inch steps, handy :)
http://www.youtube.com/watch?v=WFBiKAWg8sg
---
Sit in bottom of narrow stance squat for 1min
Wall tibialis raise - low intensity BW x25
Knee over toes soleus calf raise single leg x25
Sissy squat - 50% ROM x25
stretched lower body
Pretty pleased with this session, productive and I did just enough, without killing myself. Left feeling pretty good.
-----
Resistance at the Home
Deloading lower body, so decided to change things up in upper body to also deload a bit as well.
Hypertrophy style cluster sets, don't know if it will work, we shall see... pretty high volume in a short amount of time, while maintaining good speed
-----
3 level ext rotated band pull apart - to forehead, shoulder, sternum + star drill combo - light rogue band - dual strands x 10 each, 20 secs rest between each axis
band curls x12 to warmup forearm tendons
Light jump stretch band, curl grip rows x12
Dip shrugs - BW x20 @RPE 8
inverted rows - undergrip - explosive - BW x6
1+ min rest
BW 6x6 @RPE 7 on last set
Pushups to upper abs - closegrip triangle - explosive - BW x6
1+ min rest
BW 6 sets x8 @RPE 7 on last set
felt more pump in my pecs than triceps...
A1) High angle rows to ribcage - slight pause at bottom, explosive - barbell 20kg x12, 40kg x7, 50kg x5
1+ min rest
55kg 6x4 @RPE 8 on last set
upped weight from 52.5kg x10, so I expect to get 8 reps
A2) vertical wall ab wheel roll outs - pulling handles apart 2x30 with hold at top
Rotating warmup sets between each exercise - 2 mins
B1) Barbell curl explosive - 20kg x7, 25kg x5,
55kg 6x5 @RPE 9.5 on last set
B2) Prone trap front raise 45 degree incline, controlled eccentric, with 3 count hold at top - plates 1.25kg x6
feet on bench, hands slightly externally rotated upwards, scapular retracted
2.5kg x6, 3.5kg x15 @ RPE 9 (+2 reps)
Single arm overhead press - max extension - neutral grip 5kg plate held at bottom handle for max instability - 3 count hold at top x18 (+2 reps)
45 degree incline - reverse grip dumbbell bench 3.5kg x 10
20kg barbell x25
Left side a bit wobbly
Elbow on knee external rotation alternating arms/sets without rest - 2.5kg x5
6kg x18 @ RPE 9 (+1kg +3 reps)
Tested the internal rotation version, with same weight and it's much stronger, so more stength gains needed
Band standing internal rotation light Rogue band x 25
for blood flow, and some minor strengthening as I feel my left subscapalaris feels damaged, maybe from a past tear
Front neck raise - BW x20, 2.5kg plate x20
To help fix my slight head forward posture, weak and lengthened frontal neck muscles vs rear
Pullover stretched ISO hold across bench - straight armed - 5kg plate x 1+min
Incline flye stretched ISO hold 45 degrees, straight armed - 2.5kg plates x 1.5 mins
stretch
---
14 hour fast - broke fast before BBall - a bit of raw carrot/beetroot and a slice of cheese, and nuts
3000+ calorie burn - according to Fitbit Charge 3, not including weights
ate 4900... :O
-
mONDAY 8th June 2020
No drained feeling after yesterday, a first in a while. Thanks to cluster sets not being near failure.
Upper body is nowhere near as sore as well, compared to my usual setup
Calves, abs and posterior chain sore though
----
Waking mobility work
Mobility work pre walk
plus
1+ min ISO holds
single leg stand
knee forward split squat, on balls of feet
50% ROM sissy squat
single leg calf raise
single leg knee over toes calf raise - stretched position - leg curl hold on non working leg
wall sit squat - knees forward on balls of feet, just above parallel
pushup against railing - stretched range
Standing inverted row pulling against window railing
RDL + curl/row combo 5kg plate
cuban raise/ext rotation
---
46 min walk/hike
middle of the walk - backward walking up a 20-30 degree sloped path x 2.5+ mins
stretches
-----
14 hour fast
2700 calorie burn according to Fitbit Charge 3 - with heart rate monitor off
plan to eat 2100
-
So I was reading this Greg Nuckols article, and plugged my numbers into it https://www.strongerbyscience.com/your-drug-free-muscle-and-strength-potential-part-2/
And it says I should be able to squat 230kg 506lbs with my current muscle mass!
My current squat of around 125-140kg would have an efficiency rating of 55-60%, so my neural efficiency is supposedly really low....
Now that leads to the question if I became more efficient and could squat 200+kg, would I jump higher with no increase in muscle mass?
hmmm
-
Tuesday 9th June 2020
Not feeling all that fresh :/
Soft tissue work - just feet, calves, tibs and glutes
bodyweight at home without shoes = 83+kg in winter clothing....
BBall practice and jump training session at WLC outdoor courts - 86 mins
15 mins dribble and ball control drills
20 mins shooting drills
Then moves, shots and layups etc
after 45 mins a few jumps
Then practise more moves
Cooldown - backwards walking up 35 degree slope - 2 mins, 2.5 mins
stretch
What a let down, worst hops than last session!
Either ISOs are more tiring than they should be, which I thought don't create much muscle damage and you recover super fast from...
Or something else... granted weight is up a lot... but I still lacked CNS spark...
===
12 hour fast - broke fast before BBall, with raw carrot/beetroot, slice of cheese
3100+ calorie burn for today, according to Fitbit Charge 3, with HR monitor turned off
Plan to eat 2500-2700
-
Wednesday 10th June 2020
Feel somewhat decent for a day after BBall, apart from achey heels.
bodyweight without shoes = 83+kg in winter clothing
Soft tissue work - just my feet and calves
Deload session, basically I either cut the volume in half, stay far away from failure, drop the load a bit or various combos of these per exercise.
Although it still went for ages....
at home - Week 7 - Lower body A - DELOAD
1+ min ISO holds
single leg stand
Just above parallel split squat on balls of feet
banded reverse walk - 5 reps or so until one of the bands snapped :/
facing down slope of garage
peterson setups BW x12
supported ATG split squat BW x10
Goblet squat 10kg x12
High hang power cleans + front squats
Done in between early squat warm up sets
clean complex 20kg x8,
first rep power cleaned from floor x4 + 3 front squats 40kg
first rep power cleaned from floor x3 + 3 front squats 50kg, 55kg
power clean + 3 front squats - 60kg, 70kg
barefeet - socks
Safety Squat Bar (Verve Elite SSB) squat - (28kg bar+2kg) x 10, 50kg x8, 70kg x5, 80kg x3, 90kg x2, 100kg x3
Sub-maximal explosive squats -
60% of e1RM - 3 mins rest
82.5kg/181lbs 2x5
Tried different ways of bracing upper body and it still feels hard even at 60%...
SSB is so limited by upper back strength and bracing.
High bar squat - in oly shoes, using talon grip
40kg 2x5 barefeet, oly shoes
60kg x5
Sub-maximal explosive squats -
82.5kg/181lbs 3x5 - middle set barefeet, last set with normal grip
(https://i.imgur.com/KZY4KJK.jpg)
Really pleased with my improvement in high bar squat form in the time off them, hammering away on the Safety Bar squat, and improving thoracic and ankle mobility
Stayed way more upright, keeping thoracic tight and arched, while sitting straight down and using legs.
Before I sat back more and did a hybrid low bar mechanics - body was scared to load the knee.
Knees felt great, and the bar speed and smoothness were significantly better than the SSB with the same loads.
Even looked up a bit on the way up ala Chinese oly lifters.
used Talon grip for most sets, but tried regular grip on last set and it felt fine for my left shoulder, but somehow felt less secure, more naked on my back....
This group in Oly shoes - alternating sets 2 mins rest
A1) Kettlebell swing onto toes 24kg x6 warmup, x12
A2) SSB Good Morning onto toes - explosive, down to near parallel
slow eccentric down to safeties, 1 sec unload, explode onto toes - 30kg x5, 50kg x5, 60kg x5, 65kg x5
Lowered down to the safety bars - so kind alike a box squat/stiff legged deadlift in effect
Safer this way, and also harder due to the pause and unloading.
A3) Wall tib raise - body at 40 degree angle - in oly shoes BW x1, x1, 2x7
A4) SSB single leg calf raise - arm supported - both sides back to back
1.5 inch elevation - controlled eccentric, 70kg x10
single leg SSB Knee over toes soleus calf raise - 1 inch elevated - oly shoes 50kg x10
B1) SSB Single Leg kneeling Deadlift/ King Deadlift - BW x 10, 30kg x10
B2) AB wheel rollouts - on feet, straight legs - 5 feet from wall - BW x5, legs bent x 10
B3) Nordic curl - natural GHR - 8 inch aerobic step + rolled yoga mat on hip - controlled eccentric BW x 7 unassisted
Damn 7 unassisted reps, but not going hard on the prior exercises helped :)
B4) Sissy squat - toes pointed outward reverse Nordic stretch x 30secs, 50% ROM x 10, down to 7 inch pad - BW x13
Reverse Nordic - slow eccentric - BW x10
Jefferson curl 20kg x10 with 5 sec hold, and 30 sec hold on last rep
1+ min ISO holds
Just above parallel split squat on balls of feet
stretch
===
12 hour fast - Broke fast before weights with a raw carrot and a slice of cheese, handful of pistachios and macadamias
2800+ calorie burn for today, according to Fitbit Charge 3, not including weights
plan to eat around 2800-3000
-
Thursday 11th June 2020
Dang, whole backside of body, from back of heels to the back of my head is sore!
VMO, biceps and abs as well.
No hint of drained feeling, good, and my legs certainly feel different, more of that lighter, slimmer snappier feeling.
----
Waking mobility work
Mobility work pre walk
plus
1+ min ISO holds
single leg stand
single leg knee over toes calf raise - stretched position - leg curl hold on non working leg
---
60 min walk/hike
middle of the walk - backward walking up a 20-30 degree sloped path x 2.5+ mins
stretches
-----
14 hour fast
2800 calorie burn according to Fitbit Charge 3 - with heart rate monitor on
plan to eat 2100
-
Friday 12th June 2020
Still feeling pretty sore all over.
Raining, and don't feel like training, so pushing everything back a day, to a warmer, sunny Saturday.
----
Waking mobility work
Soft tissue work for whole body
Mobility work pre walk
plus
2 legged knee over toes soleus calf raise BW x30
1+ min ISO holds
single leg knee over toes calf raise - stretched position - leg curl hold on non working leg
single leg calf raise
shallow knee forward split squat, on balls of feet
---
40 min walk/hike
middle of the walk - backward walking up a 20-30 degree sloped path x 2.5+ mins
stretches
-----
15 hour fast
2800 calorie burn according to Fitbit Charge 3 - with heart rate monitor on
plan to eat over 3000
-
Saturday 13th June 2020
Still sore all over
Soft tissue work - just for my feet
bodyweight at home without shoes = 83+kg - dang heavy
BBall practice session at WLC outdoor courts - 63 mins
1) 25 mins dribble and ball control drills
2) 10 mins of a few 90% effort jumps and trick dunks on 8 feet netball rims.
3) 10 mins shooting drills, 20 mins medium intensity moves, shots, layups
4) 18 mins of max effort jumps and more trick dunk practice
Felt better than the usual session 1 day after lower body weights, with the extra days rest, but hamstrings were still pretty sore.
Everytime I did a max effort jump, and my leg kick triggered, my outer hamstrings would scream!
Was also muscling up my jumps with my quads on the max effort jumps.
So still not recovered yet. Highest jump touch was around 9'9"
Both heels were achey for a bit, but then felt fine once I fully warmed up 30 mins in, even on medium speed runs.
Tried doing inbetween legs dunk with a miniball and I can barely get to the rim on the 8 feet netball rims.. I lose so much jump height, considering I can get nose level to it...
I am destined to never land it at this rate...
Will have to just practice the jump mechanic of the dunk without the ball until it gets close to my max jump height.
---
Sit in bottom of narrow stance squat for 1+min
Sissy squat - 50% ROM x30
Wall tibialis raise - low intensity BW x30
Knee over toes soleus calf raise single leg x30
stretched lower body
Resistance at the outdoor courts - DELOAD
Dip shrugs - straight bar BW x20 @RPE 8
Rotating sets between each exercise - 2 mins
inverted rows - undergrip - explosive - BW x6
BW 2x8 @RPE 6
Pushups to upper abs - closegrip triangle - explosive - BW x6
feet elevated 20 inches BW x8, x9 @RPE 6
-----
Resistance at the Home - DELOAD
Deload session
3 level ext rotated band pull apart - to forehead, shoulder, sternum + star drill combo - light rogue band - dual strands x 10 each, 20 secs rest between each axis
band curls x12 to warmup forearm tendons
Light jump stretch band, curl grip rows x12
Rotating warmup sets between each exercise - 2 mins
A1) High angle rows to ribcage - slight pause at bottom, explosive - barbell 20kg x12, 40kg x7
1+ min rest
50kg 2x5 @RPE 6
A2) vertical wall ab wheel roll outs - pulling handles apart 1x20 with hold at top
B1) Barbell curl explosive - 20kg x7, 25kg 2x5 @ RPE 6
B2) Prone trap front raise 45 degree incline, controlled eccentric, with 3 count hold at top - plates 1.25kg x6
feet on bench, hands slightly externally rotated upwards, scapular retracted
2.5kg x6, 3.5kg x10 @ RPE 7
Single arm overhead press - max extension - neutral grip 5kg plate held at bottom handle for max instability - 3 count hold at top x20 (+2 reps)
45 degree incline - reverse grip dumbbell bench shoulders pushed off the bench at top - 3.5kg x 10
12.5kg x 15 @ RPE 8
Band standing internal rotation light Rogue band x 40
Elbow on knee external rotation alternating arms/sets without rest - 2.5kg x5
6kg x20 @ RPE 9 (+2 reps)
Front neck raise - BW x10, 2.5kg plate x10, 5kg x15
Pullover stretched ISO hold across bench - straight armed - 5kg 2x10 regular reps, 5kg plate x 1+min
Incline flye stretched ISO hold 45 degrees, straight armed - 2.5kg plates x 1.5 mins
stretch
---
12 hour fast - broke fast before BBall - a bit of raw carrot/beetroot and a slice of cheese, and nuts
3000 calorie burn - according to Fitbit Charge 3, not including weights
plan to eat 2500-3000
-
Sunday 14th June 2020
Week 43
Height - 5'8.5"
weighed - 82.3kg(+1.2 ) 181.4lbs
waist - 33 inches (+7/8)
hip = 38 7/8 (+1/8)
upper thigh = 25 (+1/8)
Right calf = 15 3/8
Neck = 15.5 (+1/8)
Wrist = 6.5
Tanita scale bodyfat% = 19.6% (-0.1)
Total loss so far - weight 21.9kg 48.3lbs Waist 10.5 inches BF% Tanita 11.7%
Averaged 3200+ calories this week, against a TDEE of 2700
Getting bulky... will start leaning down again. Want to get to 75kg by start of spring, 3 months from now
That should put me around 10-12% bodyfat
-
Sunday 14th June 2020
Woke up with sore upper pecs, and posterior shoulder/cuffs, but not too bad later in the day
Left heel felt sore
Legs starting to feel decent, but hamstrings still achey.
----
Waking mobility work
Mobility work pre walk
plus
1+ min ISO holds
single leg knee over toes calf raise - leg curl hold on non working leg
single leg calf raise
---
50 min walk/hike
middle of the walk - backward walking up a 20-30 degree sloped path x 2.5+ mins
stretches
-----
14 hour fast
2700+ calorie burn according to Fitbit Charge 3 - with heart rate monitor on
plan to eat 1900
-
Monday 15th June 2020
Feeling Ok, but not that great considering the deloads...
Soft tissue work - for lower body
bodyweight at home without shoes = 82.5kg
BBall practice and jump training session at WLC outdoor courts - 64 mins
15 mins dribble and ball control drills
20 mins shooting drills
20 mins practicing moves vs chair
Then a few jumps
Cooldown - backwards walking up 35 degree slope - 2 mins, 2.5 mins
stretch
Courts are finally getting more empty like it used to be... at least during the week
Had no energy today, so only did a few half hearted jumps :/
And practised inbetween legs dunk without BBall..... normal jump easily over the 8 feet rim, approach and standing... doing the same but using an imaginary ball, I can barely get my hand above the 8 feet netball rim... yikes
Either I'm doing it on the way down, or something funky going on.
Shut things down, and save myself for squats tommorrow
===
12 hour fast - broke fast before BBall, with raw carrot/beetroot, slice of cheese
3000 calorie burn for today, according to Fitbit Charge 3, with HR monitor turned off
Plan to eat 2500-2600
-
Tuesday 16th June 2020
Legs feeling OK, but with slightly achey heels.
bodyweight without shoes = 82+kg in winter clothing
Soft tissue work - lower body
at home - Week 8 - Lower body A - Heavy
5 min Walk, and some backwards walking to warmup.
peterson setups BW x12
supported ATG split squat BW x12 + 30 sec hold at bottom on last rep
Goblet squat 10kg x12
alternating sets 2 mins rest
A1) Kettlebell swings onto toes - 24kg 4x6
A2) Power cleans + front squats - in flat, minimal trail running shoes
clean complex 20kg x8
power clean + 3 high hang power clean + 3 front squats x 40kg
power clean + 2 high hang power clean + 3 front squats x 50kg, 55kg
power clean + high hang power clean + 3 front squats x 60kg - current best high hang power clean
power clean + high hang power clean (missed) + 3 front squats x 65kg
2x power cleans + 3 front squats x 70kg
60kg high hang power clean is exactly what my e1RM on high bar squats says I should be doing, it's always around 43% of it, 140kg/ 305lbs as of today.
And this is the same as my high catch power snatch. My power clean is usually around 63%, so 90kg now.
Now all I have to do is get this to my body weight and I'll should vertical jump 40 inches, and 44 inches off a run - the bare minimum I need to do a clean dunk off the dribble :)
Will need a 180kg squat, 396lbs at 75kg/165lbs bodyweight.....
Squats -
High bar squat - barefeet - 70kg x5
oly shoes - 80kg x4, 90kg x3, 100kg x2, 110kg x1
105kg, 231lbs x10 @ RPE 9
rest 7 mins
110kg, 242lbs x 6 @ RPE 8
105kg was a bit too light on High bar squats, wanted to do 2 sets of 6-8 reps.... oh well 105kg x10 = 140kg, 305lbs e1RM ... about 1.72 x bodyweight
So I should be jumping 28 inches off vertical and 32 off a run, and so I am.
Will use 110kg next session, or maybe 115kg, considering I'm expecting to be stronger by then... something over 80% of 1RM
rest 4 mins
Front Squat 90kg, 198lbs x3 @ RPE 7
Thought about doing another set, but I'll leave it for future sessions
Safety bar squat 90kg x3, 100kg x2
Sub-maximal explosive squats -
75% of e1RM - 1+ mins rest
102.5kg, 225lbs 4x4 @ RPE 7 on last set
Gees these felt hard as hell compared to high bar squats!
Hits your upper/mid back and abs way harder, and feels unstable- like across between a front squat and good morning, in how it pushes you forward. on the way up.
No wonder I have a hard time progressing on the SSB, even a sub-maximal weight feels near limit.
So I will no longer consider the SSB as a primary movement, just use it as an accessory
session highlights
http://www.youtube.com/watch?v=FJtXP5ztXms
This group in Oly shoes - alternating sets 2 mins rest
B1) SSB Good Morning onto toes - down to near parallel, explode onto toes
slow eccentric down to safeties, 1 sec unload, explode onto toes - 30kg x5, 50kg x5
65kg 3x5 @ RPE 8 on last set
B2) Wall tib raise - body at 40 degree angle - in oly shoes BW x3, x10, x12 @ RPE 8
B3) SSB single leg calf raise - arm supported - both sides back to back
1 inch elevation - 65kg x5, 90kg x3, 95kg x12 @ RPE 9
B4) single leg SSB Knee over toes soleus calf raise - 1 inch elevated - 60kg x15 @ RPE 9
C1) Nordic curl - natural GHR - 8 inch aerobic step + rolled yoga mat on hip - controlled eccentrics BW x 3.5 unassisted + 2 assisted
C2) AB wheel rollouts - on feet, straight legs - 5 feet from wall - BW x7.5
C3) SSB Single Leg kneeling Deadlift/ King Deadlift - BW x 10, 30kg x15 @ RPE 9
Reverse Nordic - slow eccentric - BW x11
Jefferson curl 10kg x3, 20kg x3, 25kg x10 with 5 sec hold, and 30 sec hold on last rep
stretch
===
14 hour fast - Broke fast before weights with a raw carrot and a slice of cheese, handful of pistachios and almonds
2900 calorie burn for today, according to Fitbit Charge 3, not including weights
ate 3200
-
Wednesday 17th June 2020
Mild drained feeling upon waking.
Pretty damn sore inner calves, upper and outer hamstrings, glutes and erectors!
Foot muscles and abs are also pretty sore.
Legs feeling pretty good, none of that heavy, swollen feeling I usually get from high rep squats near failure... weird... although it could be due to going hard on high bar vs SSB, as high bar and front squats don't seem to damage my legs and system as much as squats on the SSB do.
Just might jump well tomorrow, despite the soreness, as eventually even my fatigued jumps will go up as well, when your peak goes up.
----
Waking mobility work
Mobility work pre walk - thoracic, ankle tib/calf rocking, side of ankle rocking and walks
1+ min ISOs
single leg standing calf raise in neutral position
single leg knee over toes calf raise, just above stretched range
side of ankles
---
58 min walk/hike
middle of the walk - backward walking up a 20-30 degree sloped path x 2.5+ mins
stretches
-----
14 hour fast
2700 calorie burn according to Fitbit Charge 3 - with heart rate monitor on
eating around 3000 most likely...
-
Thursday 18th June 2020
Feeling decent despite the soreness, mostly in my posterior chain
Soft tissue work - just feet and subscapularis - in a rush
bodyweight at home without shoes = ? probably over 82kg
BBall practice session at NS outdoor courts - 80 mins
1) 15 mins dribble and ball control drills
2) 10 mins shooting drills
3) medium to high intensity moves, shots, layups
4) A few test jumps after 40 mins, and the ocassional trick dunk on the 8 feet netball rims.
5) 3x band lightened jumps, with reset
Went to a different court for a change of pace, and it worked, good energy and intensity today.
But legs obviously still fatigued so not jumping my best.
Probably 3 inches lower, but I still felt explosive and powerful, while my feet/heels felt good enough again to run around on the balls of my feet.
The last time I was here at this court was a few months back, and I still jumped a few inches higher today, even in a fatigued state
---
backwards walking up 35 degree slope 2mins, 2.5 mins
Sit in bottom of narrow stance squat for 1min
Sissy squat - 50% ROM x30
Wall tibialis raise - low intensity BW x30
Knee over toes soleus calf raisesingle leg x30
ISO split squat, on balls of feet - just above parallel x 1+ min
stretched lower body
-----
Resistance at the Home
3 level ext rotated band pull apart - to forehead, shoulder, sternum + star drill combo - light rogue band - dual strands x 10 each, 20 secs rest between each axis
band curls x12 to warmup forearm tendons
Light jump stretch band, curl grip rows x12
Dip shrugs - BW x20 @RPE 8
vertical wall ab wheel roll outs - pulling handles apart x20 with hold at top
Rotating sets between each exercise 2-3 mins
A1) inverted rows - undergrip - explosive - BW x6
AMRAP +5kg x 17 @ REP 9
feet elevated 20 inches BW x10 + 1 rep 3 inches short
last time I repped these out a few months back I did BW x16, since then it's been sub-maximal explosive sets of 6-10
A2) Pushups to upper abs - closegrip triangle - explosive - BW x6
AMRAP - feet elevated 20 inches +5kg x17 @ RPE 9
Single arm overhead press - max extension - neutral grip 5kg plate held at bottom handle for max instability - 3 count hold at top x20 (+2 reps)
B1) High angle rows to ribcage - slight pause at bottom, explosive - barbell 20kg x12, 40kg x7, 50kg x3
explosive
55kg 2x9 +2.5kg -1 rep
B2) 45 degree incline - reverse grip dumbbell bench 5kg x 10, 12.5kg x 16 @ RPE 8 (+1 rep)
C1) Barbell curl explosive - 20kg x7, 25kg x3,
30kg x10, x9 @ RPE 9/10
didn't progress... did 30kg 2x10 before deload, but I'll blame it on the inverted row AMRAPs
C2) Prone trap front raise 45 degree incline, hold at top, controlled eccentric, with 3 count hold at top - plates 1.25kg x6,
2.5kg x6, 3.5kg x5, 5kg x3, x10 @ RPE 8
upped weights from 3.5kg to 5kg, wooo much harder!
Elbow on knee external rotation alternating arms/sets without rest - 3.5kg x5
7.5kg x13 @ RPE 9 ( +1.5kg -7 reps)
Front neck raise - 5kg x10, 7.5kg x16
Pullover stretched ISO hold across bench - straight armed - 5kg x10 regular reps, 5kg plate x 1+min
Incline flye/subscap combo stretched ISO hold 40 degrees - 1.25kg plates x 1.5mins
stretch
---
12 hour fast - broke fast before BBall - a bit of raw carrot/beetroot and a slice of cheese, and nuts
3300+ calorie burn - according to Fitbit Charge 3, not including weights
plan to eat 3000+
-
Friday 19th June 2020
Feeling decent, no drained feeling at all.
Upper body is not particularly sore either, apart from my forearms, which both decided to cramp up last night whenever I bent my arms up....
Achey ankles/feet, and heels still achey, but better than than they have felt over the last 2 weeks.
Legs starting to get that light explosive snappy feeling, but still a bit sore.
----
Waking mobility work
Mobility work pre walk - thoracic, ankle tib/calf rocking, side of ankle rocking and walks
1+ min ISOs
single leg standing calf raise in neutral position
single leg knee over toes calf raise, just above stretched range
side of ankles
---
48 min walk/hike
middle of the walk - backward walking up a 20-30 degree sloped path x 2.5+ mins
stretches
-----
13 hour fast
2700 calorie burn according to Fitbit Charge 3 - with heart rate monitor off
plan to eat 2000
-
Tuesday 16th June 2020
Legs feeling OK, but with slightly achey heels.
bodyweight without shoes = 82+kg in winter clothing
Soft tissue work - lower body
at home - Week 8 - Lower body A - Heavy
5 min Walk, and some backwards walking to warmup.
peterson setups BW x12
supported ATG split squat BW x12 + 30 sec hold at bottom on last rep
Goblet squat 10kg x12
alternating sets 2 mins rest
A1) Kettlebell swings onto toes - 24kg 4x6
A2) Power cleans + front squats - in flat, minimal trail running shoes
clean complex 20kg x8
power clean + 3 high hang power clean + 3 front squats x 40kg
power clean + 2 high hang power clean + 3 front squats x 50kg, 55kg
power clean + high hang power clean + 3 front squats x 60kg - current best high hang power clean
power clean + high hang power clean (missed) + 3 front squats x 65kg
2x power cleans + 3 front squats x 70kg
60kg high hang power clean is exactly what my e1RM on high bar squats says I should be doing, it's always around 43% of it, 140kg/ 305lbs as of today.
And this is the same as my high catch power snatch. My power clean is usually around 63%, so 90kg now.
Now all I have to do is get this to my body weight and I'll should vertical jump 40 inches, and 44 inches off a run - the bare minimum I need to do a clean dunk off the dribble :)
Will need a 180kg squat, 396lbs at 75kg/165lbs bodyweight.....
Squats -
High bar squat - barefeet - 70kg x5
oly shoes - 80kg x4, 90kg x3, 100kg x2, 110kg x1
105kg, 231lbs x10 @ RPE 9
rest 7 mins
110kg, 242lbs x 6 @ RPE 8
105kg was a bit too light on High bar squats, wanted to do 2 sets of 6-8 reps.... oh well 105kg x10 = 140kg, 305lbs e1RM ... about 1.72 x bodyweight
So I should be jumping 28 inches off vertical and 32 off a run, and so I am.
Will use 110kg next session, or maybe 115kg, considering I'm expecting to be stronger by then... something over 80% of 1RM
rest 4 mins
Front Squat 90kg, 198lbs x3 @ RPE 7
Thought about doing another set, but I'll leave it for future sessions
Safety bar squat 90kg x3, 100kg x2
Sub-maximal explosive squats -
75% of e1RM - 1+ mins rest
102.5kg, 225lbs 4x4 @ RPE 7 on last set
Gees these felt hard as hell compared to high bar squats!
Hits your upper/mid back and abs way harder, and feels unstable- like across between a front squat and good morning, in how it pushes you forward. on the way up.
No wonder I have a hard time progressing on the SSB, even a sub-maximal weight feels near limit.
So I will no longer consider the SSB as a primary movement, just use it as an accessory
session highlights
http://www.youtube.com/watch?v=FJtXP5ztXms
This group in Oly shoes - alternating sets 2 mins rest
B1) SSB Good Morning onto toes - down to near parallel, explode onto toes
slow eccentric down to safeties, 1 sec unload, explode onto toes - 30kg x5, 50kg x5
65kg 3x5 @ RPE 8 on last set
B2) Wall tib raise - body at 40 degree angle - in oly shoes BW x3, x10, x12 @ RPE 8
B3) SSB single leg calf raise - arm supported - both sides back to back
1 inch elevation - 65kg x5, 90kg x3, 95kg x12 @ RPE 9
B4) single leg SSB Knee over toes soleus calf raise - 1 inch elevated - 60kg x15 @ RPE 9
C1) Nordic curl - natural GHR - 8 inch aerobic step + rolled yoga mat on hip - controlled eccentrics BW x 3.5 unassisted + 2 assisted
C2) AB wheel rollouts - on feet, straight legs - 5 feet from wall - BW x7.5
C3) SSB Single Leg kneeling Deadlift/ King Deadlift - BW x 10, 30kg x15 @ RPE 9
Reverse Nordic - slow eccentric - BW x11
Jefferson curl 10kg x3, 20kg x3, 25kg x10 with 5 sec hold, and 30 sec hold on last rep
stretch
===
14 hour fast - Broke fast before weights with a raw carrot and a slice of cheese, handful of pistachios and almonds
2900 calorie burn for today, according to Fitbit Charge 3, not including weights
ate 3200
rollouts & pmghr's looked good!
nice setup.
-
rollouts & pmghr's looked good!
nice setup.
Thanks.
One murders my anterior chain and the other the posterior!
Although I'm surprised how quickly I gained strength on the rollouts.
Before, doing rollouts with bent knees, and partial ROM was super hard, now I do a set of 10 going all the way to the floor as a warmup and it feels like nothing :o
But straight legs is quite a lot harder, the ab contraction is intense, in the same way the GHR does the hammies!
Plus the upper rectus femoris as well.
-
Saturday 20th June 2020
Forgot to pull curtains across the window so woke up early when the sun hit :/
Lower body still sore from 4 days ago, while upper body, which I trained 2 days ago feels great....
Soft tissue work - for lower body, just briefly
bodyweight at home without shoes = 82.5kg
BBall practice and jump training session at WLC outdoor courts - 69 mins
15 mins dribble and ball control drills
15 mins shooting drills
22 mins practicing moves vs chair, and cones
Jumps after 52 mins, and a few 8 feet netbell rim dunks
JumpStretch medium band lightened jumps, with reset x 5
Cooldown - backwards walking up 35 degree slope - 2 mins, 2.5 mins
stretch
Went earlier in the day, and nicely warm for winter day at that.
Way less people at this time of the day, so I had my pick of any court.
Productive, but felt sore and unrecovered. Everytime I did a jump my hamstrings would scream.
Still got some decent jumps but 2 inches lower than current bests
9'5" paused vertical jump
9'8.5" 1 step vertical jump
9'10" approach jump
9'5" off 1 leg
Both lower Achilles achey on some jumps, and left quad tendon
The band lightened jumps got me to eye level with 8 feet netball rim, so about 4 inches higher than unassisted, and the landings felt rough, high eccentric forces....
===
14 hour fast - broke fast before BBall, with raw carrot/beetroot, slice of cheese, and handful of nuts
2900 calorie burn for today, according to Fitbit Charge 3, with HR monitor turned off
Plan to eat 2500-2700
-
Sunday 21st June 2020
Week 44
Height - 5'8.5"
weighed - 81.3kg(-1.0 ) 179.2lbs
waist - 32 7/8 inches (-1/8)
hip = 38.75 (-1/8)
upper thigh = 25
Right calf = 15 3/8
Neck = 15.5
Wrist = 6.5
Tanita scale bodyfat% = 20.3% (+0.4)
Total loss so far - weight 22.9kg 20.5lbs Waist 10 5/8 inches BF% Tanita 11.3%
Averaged 3300+ calories this week, against a TDEE of 3000
Recomping
-
Sunday 21st June 2020
A little beat up from yesterday, but after soft tissue work and putting on compression pants I was good to go
bodyweight without shoes = 81.9kg in winter clothing
Soft tissue work - lower body
at home - Week 8 - Lower body A - Heavy no 2
5 min Walk, and some backwards walking to warmup.
Peterson setups BW x12, Patrick steup BW x12
supported ATG split squat BW x12 + 30 sec hold at bottom on last rep
Goblet squat 10kg x12
alternating sets 2 mins rest
in flat, minimal trail running shoes (Merrell Vapour trail 4)
A1) Kettlebell swings onto toes - 24kg 3x6
A2) Power cleans + front squats -
clean complex 20kg x8
2x power clean + 3 high hang power clean + 3 front squats x 40kg
2x power clean + 2 high hang power clean + 3 front squats x 50kg, 55kg
2x power clean + high hang power clean + 3 front squats x 60kg
60kg high hang power clean felt easier than last week, maybe I'll do doubles of it from now on :)
Squats
High bar squat - flat shoe - 70kg front squat x3 + high bar squat x3
oly shoes - 80kg x5, 90kg x4, 100kg x3, 110kg x2, 120kg x 10 sec hold, 120kg x1, 130kg x walkout and 10 sec hold
115kg, 253lbs x7 @ RPE 9.5 (+3 reps)
rest 7 mins
4 mins rest
115kg, 253lbs 2x3 @ RPE 8
Use heavier loads holds to make things feel lighter, and it worked real well. Plus I need to condition my traps to naked bar again...
Gained 3 reps on the 115kg x 4 I did when I started high bar squatting again.... 1 rep each session so far :)
rest 4 mins
Front Squat 92.5kg, 230lbs x3 @ RPE 7 (+2.5kg)
felt pretty easy, upper back solid, thought about doing a 4th rep, but decided not to
Safety bar squat
Sub-maximal explosive squats, cluster set -
30 secs rest
Narrow stance, hip width or less - 70kg, 154lbs 3x5
This group in Oly shoes - alternating sets 2 mins rest
B1) SSB Good Morning onto toes - down to near parallel, explode onto toes
slow eccentric down to safeties, 1 sec unload, explode onto toes - 30kg x5, 50kg x5, 65kg x3
70kg 2x6 @ RPE 9 on last set (+5kg, +1 rep, -1 set)
B2) Wall tib raise - body at 40 degree angle - in oly shoes BW x3, x14, x15 @ RPE 9
B3) SSB single leg calf raise - arm supported - both sides back to back
1 inch elevation - 65kg x5, 90kg x3, 95kg x13 @ RPE 9 (+1 rep)
B4) single leg SSB Knee over toes soleus calf raise - 1 inch elevated - 60kg x16 @ RPE 9 (+1rep)
C1) Nordic curl - natural GHR - 8 inch aerobic step + rolled yoga mat on hip - controlled eccentrics BW x 4 unassisted + 3 assisted (+1 rep)
C2) AB wheel rollouts - on feet, straight legs - 5 feet from wall - BW x10 @ RPE 9 (+3 reps)
C3) SSB Single Leg kneeling Deadlift/ King Deadlift - BW x 10, 30kg x3, 35kg x10
Sissy squat 50% ROM x 30
Jefferson curl 10kg x3, 20kg x3, 27.5kg x8 with 5 sec hold, and 30 sec hold on last rep
Stretched ISO holds
low Incline chest flye 1.25kg plates x2 mins, from out to side to snatch grip, to pull over position and then a few slow "scapular wall slides"
Straight arm pullover across 8 inch aerobic step 5kg x1+ min
pancake stretch - 5kg on upper back x 30 secs, then 10kg x 1+ min secs
butterfly stretch - 10kg on each knee x 1+ min
stretch
===
14 hour fast - Broke fast before weights with a raw carrot and a slice of cheese, handful of pistachios and almonds
3800+ calorie burn for today, according to Fitbit Charge 3, with heart rate monitor on...
Plan to eat 3000
-
Monday 22nd June 2020
Apart from sore calves and erectors in the morning, by the afternoon, not feeling too bad, funny, better than I felt yesterday....
My heels just feels better after the calf raises I do
Legs feel strong and snappy as well.
I have been dialing down my squat volume based on the INOL measurement, keeping it under 3 for the week total, so that may be helping
https://docs.google.com/spreadsheets/d/1QftvgrJkS_0FDPcQz2gQMgZsOAu9pwcSXCM99zyQwIo/edit#gid=545406800
see https://www.reddit.com/r/powerlifting/comments/4grnme/inol_heat_map_for_those_that_do_their_own/
and https://drive.google.com/file/d/0B8EbfzFB0mBrSHE3UWgtcnd4Sms/view
just an experiment to take out some of the guess work.....
----
Waking mobility work
Mobility work pre walk - thoracic, ankle tib/calf rocking, side of ankle rocking and walks
---
52 min walk/hike
middle of the walk - backward walking up a 20-30 degree sloped path x 2.5+ mins
stretches
-----
13 hour fast
3100 calorie burn according to Fitbit Charge 3 - with heart rate monitor on - inflated me thinks!
plan to eat 2000
-
Tuesday 23rd June 2020
Lower body still beat up, but I do have that light and powerful feeling.
Decided not to train today, an no walking either, first time in ages...
----
Waking mobility work
and a few stretches in the evening
-----
17 hour fast
2400 calorie burn according to Fitbit Charge 3 - with heart rate monitor off - dang lowest calorie burn in a while!
plan to eat 2000
-
Wednesday 24th June 2020
Whole lower body still pretty sore
Soft tissue work - just feet, subscapularis and pec minor - in a rush
bodyweight at home without shoes = 82.2kg
BBall practice session at NS outdoor courts - 72 mins
1) 15 mins dribble and ball control drills
2) 10 mins shooting drills
3) medium to high intensity moves, shots, layups
4) A few test jumps after 55 mins, and the occasional trick dunk on the 8 feet netball rims.
Heels felt OK, but left quad tendon was a bit achey.
Jumps were decent for 2 days after squats, but lower than current bests.
Touched 9'7" off vertical so 27 inches, about an inch under potential
And 9'7" with 2 hands on approach jump, so around 31 inches.
---
cooldown
Sit in bottom of narrow stance squat for 1min
backwards walking up 35 degree slope 2mins, 2.5 mins
stretched lower body
Resistance at the outdoor courts
3 level ext rotated band pull apart - to forehead, shoulder, sternum + star drill combo - light rogue band - dual strands x 10 each, 20 secs rest between each axis
band curls x12 to warmup forearm tendons
Light jump stretch band, curl grip rows x12
Dip shrugs - straight bar BW x20 @RPE 8
Rotating sets between each exercise - 2 mins
A1) Inverted rows - undergrip - explosive - legs bent BW x6, BW x3
+5kg x6, x7, x9 @RPE 7
A2) Pushups to upper abs - closegrip triangle - explosive - elevated BW x10, floor BW x3
feet elevated 20 inches BW x12 @RPE 6
single arm, on 3 feet high rail - BW x10 @RPE 7
Going to transition to single arm pushups as 2 handed is too easy and a pain to load with a backpack especially with feet elevated.
Plus single arm also loads up the rotational core strength!
The last time I tried em, my left shoulder hurt real bad, felt fine today - all the stretching (pec minor/major), thoracic and overhead mobility, serratus and cuff work paying off.
-----
Resistance at the Home
3 level ext rotated band pull apart - to forehead, shoulder, sternum + star drill combo - light rogue band - dual strands x 10 each, 20 secs rest between each axis
band curls x12 to warmup forearm tendons
Light jump stretch band, curl grip rows x12
Wall Ab wheel rollouts - with hold at top x15, x30
B1) High angle rows to ribcage - slight pause at bottom, explosive - barbell 20kg x12, 40kg x7, 50kg x5
explosive
55kg 2x10 +1 rep
time to increase the weight next session.
B2) 45 degree incline - reverse grip dumbbell bench 10kg bar x 15, 14kg x 3, x17 @ RPE 8 (+1 rep)
feeling stronger and more stable now, very noticeable difference every session.
C1) Barbell curl explosive - 20kg x7, 25kg x3,
30kg x11, x910 @ RPE 9.5 +1 rep
back on track, but feeling harder than before, I think due to fatigue from the reverse grip incline DB bench, works my biceps a bit as well.
C2) Prone trap front raise 45 degree incline, hold at top, controlled eccentric, with 3 count hold at top - 2.5kg plate x6, 5kg x3, x11 @ RPE 8 (+1 rep)
Single arm overhead press - max extension - neutral grip 5kg plate held at bottom handle for max instability - 3 count hold at top x5
7kg dumbbell - 3 count hold at top x 13 (+2 kg -7 reps)
The last time I used the 7kg dumbbell, my left shoulder had discomfort, felt fine today.
Band standing internal rotation light Jumpstretch band x 22
Elbow on knee external rotation alternating arms/sets without rest - 2.5kg x5, 5kg x5
7kg x14 @ RPE 9 ( +1 rep)
Limited by left side, right side had a few more reps in the tank.
Front neck raise - 5kg x10, 7.5kg x17 (+1 rep)
Stretched ISO holds
Low Incline chest flye 1.25kg plates x5 mins, from out to side to snatch grip, to pull over position and then a few slow "scapular wall slides"
Pullover stretched ISO hold across bench - straight armed - 5kg x10 regular reps, 5kg plate x 1+min
stretch
---
14 hour fast - broke fast before BBall - a bit of raw carrot/beetroot and a slice of cheese, and nuts
3300+ calorie burn - according to Fitbit Charge 3, not including weights
plan to eat 2700-3000
-
Thursday 25th June 2020
Upper body not too bad, mostly aches in biceps, but my whole lower body is still pretty sore!
Heels feeling better and better, and quad tendon also much improved.
I didn't note it above, but I tried some 1+ min leg extension ISOs last night and it does appear to help.
----
Waking mobility work
Mobility work pre walk - thoracic, ankle tib/calf rocking, side of ankle rocking and walks
1+ min ISOs
single leg standing calf raise in neutral position
single leg knee over toes calf raise, just above stretched range
---
50 min walk/hike
middle of the walk - backward walking up a 20-30 degree sloped path x 2.5+ mins
stretches
-----
14 hour fast
2600+ calorie burn according to Fitbit Charge 3 - with heart rate monitor off
eating over 3000....
-
Friday 26th June 2020
Lower body still feeling achey :/
Soft tissue work -feet and side of quads only, in a rush
bodyweight at home without shoes = 84+kg
BBall practice and jump training session at WLC outdoor courts - 80 mins
15 mins dribble and ball control drills
15 mins shooting drills
15 mins of moves and shots
Jumps after 45 mins, and a few 8 feet netbell rim dunks
Cooldown -
Sit in bottom of narrow stance squat for 1min
backwards walking up 35 degree slope 2mins, 2.5 mins
stretch
felt average, legs still achey.
No hops, highest tough was 9'9" and got tired fast.
Although it might be due to my weight gain, dang heavy today....
===
12 hour fast - broke fast before BBall, with raw carrot/beetroot, slice of cheese, and handful of nuts
3000 calorie burn for today, according to Fitbit Charge 3, with HR monitor turned off
Either I eat 2200 or 3200
-
Saturday 27th June 2020
Not feeling too bad, but obviously not fresh, still a bit achey
bodyweight without shoes = 84+kg in winter clothing
Soft tissue work - lower body
at home - Week 9 - Lower body A - Heavy no 1
5 min Walk, and some backwards walking to warmup.
Peterson setups BW x12, Patrick steup BW x12
supported ATG split squat BW x12 + 30 sec hold at bottom on last rep
Goblet squat 10kg x12
alternating sets 2 mins rest
in flat, minimal trail running shoes (Merrell Vapour trail 4)
A1) Kettlebell swings onto toes - 24kg 1x6 (low effort), 3x6
A2) Power cleans + front squats -
clean complex 20kg x8
power clean + 3 high hang power clean + 3 front squats x 40kg
power clean + 2 high hang power clean + 3 front squats x 50kg, 55kg
power clean + high hang power clean + power clean + 3 front squats x 60kg
felt a bit harder across the board this session
Squats
High bar squat - flat shoe - 70kg front squat x3 + high bar squat x6
oly shoes - 80kg x5, 90kg x4, 100kg x3, 110kg x2, 120kg x 10 sec hold, 120kg x1, 135kg x walkout and 10 sec hold
120kg, 264lbs x6 @ RPE 9.5 (+5kg -1 rep) = 142kg, 313lbs e1RM
rest 7 mins
4 mins rest
110kg, 242lbs x6 @ RPE 8
107.5kg, 237lbs x6 @ RPE 8
Looks like my e1RM is going up 2kg every session, 5-6 days, so far
With fairly low volumes, which I cranked up a bit today as a test
rest 4 mins
Front Squat 95kg, 209lbs x3 @ RPE 9 (+2.5kg)
80kg, 176lbs x6 @ RPE 7
Frack, 95kg felt hard, whereas 92.5kg felt easy last w eek.
I think due to only doing 115kg 2x3 sub-maximal back off sets of high bar, vs 2x6 110kg, 107.5kg today
Upper back was not feeling too strong, which the high bar might have fatigued.
Safety bar squat
Sub-maximal explosive squats, cluster set -
30 secs rest
Narrow stance, hip width - 72.5kg, 160lbs 3x6 (+2.5kg, +1 rep per set)
This group in Oly shoes - alternating sets 2 mins rest
B1) SSB Good Morning onto toes - down to near parallel, explode onto toes
slow eccentric down to safeties, 1 sec unload, explode onto toes - 30kg x5, 50kg x6, 60kg x5
70kg x7 @ RPE 9 on last set (+1 rep, -1 set)
B2) Wall tib raise - body at 40 degree angle - in oly shoes BW x5, x16, x15 @ RPE 9 (+1 rep)
B3) SSB single leg calf raise - arm supported - both sides back to back
1 inch elevation - 70kg x5, 85kg x3, 95kg x15 @ RPE 9 (+1 rep)
B4) single leg SSB Knee over toes soleus calf raise - 1 inch elevated - 60kg x18, rest 30 secs, x8 @ RPE 9 (+1rep)
C1) Nordic curl - natural GHR - 8 inch aerobic step + rolled yoga mat on hip - controlled eccentrics BW x 7 assisted
Dang, not a single unassisted rep today, too fatigued from other stuff... ehhh guess squats do hit the hammies a bit...
C2) AB wheel rollouts - on feet, straight legs - 5 feet from wall - BW x12 @ RPE 9 (+2 reps)
Once I hit 15 reps I will make it harder, increase ROM and no wall. I'm almost at full ROM.
C3) SSB Single Leg kneeling Deadlift - 1 hand supported - BW 3x3, 30kg x3, 35kg x15
Sissy squat 50% ROM x 50
Jefferson curl 20kg x5, 27.5kg x10 with a hold, and 30 sec hold on last rep
Stretched ISO holds
low Incline chest flye 1.25kg plates x2 mins, from out to side to snatch grip, to pull over position and then a few slow "scapular wall slides"
Straight arm pullover across foam roller 5kg x1+ min
pancake stretch - 5kg on upper back x 30 secs, then 10kg x 1+ min secs
butterfly stretch - 10kg on each knee x 1+ min
stretch
===
12 hour fast - Broke fast before weights with a raw carrot, beetroot and a slice of cheese, handful of nuts
3000+ calorie burn for today, according to Fitbit Charge 3, with heart rate off. Not including weights
Plan to eat 2700-3000
-
Sunday 28th June 2020
Week 45
Height - 5'8.5"
weighed - 82.3kg(+1.0 ) 181.4lbs
waist - 33.25 inches (+3/8)
hip = 39 (+0.25)
upper thigh = 25.25 (+0.25)
Right calf = 15.5 (+1/8)
Neck = 15 5/8 (+1/8)
Wrist = 6.5
Tanita scale bodyfat% = 20% (-0.3)
Total loss so far - weight 21.9kg 48.3lbs Waist 10.25 inches BF% Tanita 11.6%
Averaged 3100+ calories this week, against a TDEE of 2800-2900
Getting fat, will buckle down this week to get lean by Spring
If I can get back under 79kg, I should be able to touch the 9'10" rim off vertical, and grab it off a few steps with my recent strength gains
-
Sunday 28th June 2020
Moderately sore all over, but not drained, hmmm not sure why!
----
Waking mobility work
Mobility work pre walk - thoracic, ankle tib/calf rocking, side of ankle rocking and walks
---
60 min walk/hike
middle of the walk - backward walking up a 20-30 degree sloped path x 2.5+ mins
stretches
-----
18 hour fast
2700 calorie burn according to Fitbit Charge 3 - with heart rate monitor off
eating 2000
-
Monday 29th June 2020
Heels feel better, and better. Left quad tendon sore when compressed
Whole lower body still fairly sore, and upper back/biceps
Soft tissue work - just feet - in a rush
bodyweight at home without shoes = 82.2kg
BBall practice session at NS outdoor courts - 60 mins
1) 15 mins dribble and ball control drills
2) 15 mins shooting drills
3) medium to high intensity moves, shots, layups, threes
Went to the other court as my usual one was packed.
Was still able to move around pretty explosively and with good intensity, but hops for sure will be bad, so I only did a few low effort jumps, and some medium level ones as part of moves or shooting, plus a few trick dunks on 8 feet netball rim.
---
cooldown
Sit in bottom of narrow stance squat for 1min
backwards walking up sloped path and short 35 degree slope 3 mins total
Sissy squat - 50% ROM x30 + 1 min ISO - ouch! crazy burn
Wall tibialis raise - low intensity BW x30
Knee over toes soleus calf raise, single leg x30
stretched lower body
Resistance at the Home
3 level ext rotated band pull apart - to forehead, shoulder, sternum + star drill combo - light rogue band - dual strands x 10 each, 20 secs rest between each axis
band curls x12 to warmup forearm tendons
Light jump stretch band, curl grip rows x12
Dip shrugs - BW x20 @RPE 8
vertical wall ab wheel roll outs - pulling handles apart with hold at top x15, x30
Rotating sets between each exercise 2-3 mins
A1) inverted rows - undergrip - explosive - BW x6
+5kg x 8 @ RPE 6
feet elevated 18 inches - explosive - BW 2x5 @ RPE 6
A2) Pushups to upper abs - explosive - BW x6
Closegrip triangle, Feet elevated 18 inches - explosive - BW x6, x15 @ RPE 7
Single arm pushup - both side back to back
bar at 14th hole, 32 inches - x 10 @ RPE 7
bar at 13th hole, 31 inches - x 8 @ RPE 7
Will go lower on single arm pushups next session as the bar heights used today were on the easier side, but still worked my anti-rotational core strength pretty good
Heights are estimated, will measure next time.
Felt good, solid, and no shoulder pain.
B1) High angle rows to ribcage - slight pause at bottom, explosive - barbell 20kg x12, 40kg x7, 50kg x5
explosive
57.5kg 2x8 @RPE 9 +2.5kg -2 reps
B2) Prone trap front raise 45 degree incline, hold at top, controlled eccentric, with 3 count hold at top - 2.5kg plate x6, 5kg x3, x12 @ RPE 8 (+1 rep)
C1) Barbell curl explosive - 20kg x7, 25kg x3,
30kg x12, x11 @ RPE 9/9.5 +1 rep
Felt easier than last session despite, adding a rep. Changed the order of exercises, so less fatigue on biceps.
30kg felt light in my hands. Will finally go up in weight next session.
[C2]Single arm overhead press - max extension - neutral grip 5kg plate held at bottom handle for max instability - 3 count hold at top x5
7kg dumbbell - 3 count hold at top x 16 ( +3 reps)
45 degree incline - reverse grip dumbbell bench 10kg bar x 10, 14kg x 3, x18 @ RPE 8 (+1 rep)
Band standing internal rotation light Jumpstretch band x 25
Elbow on knee external rotation alternating arms/sets without rest - 1.25kg x3, 2.5kg x3, 5kg x3
7kg x19 @ RPE 9.5 (+5 reps!)
Left side finally evened up with right side :)
Felt so much easier than last session for some reason, will go up in weight next time.
Front neck raise - 5kg x10, 10kg x20 (+2.5kg +3 reps)
Still pretty sub maximal, surprised how strong my frontal neck muscles are!
Holding two 5kg plates against forehead is already awkward, so will just do myo-reps or something.
Stretched ISO holds
Low Incline chest flye 1.25kg plates x5 mins, from out to side to snatch grip, to pull over position and then a few slow "scapular wall slides"
Pullover stretched ISO hold across bench - straight armed - 5kg x10 regular reps, 5kg plate x 1+min
stretch
---
13 hour fast - broke fast before BBall - a bit of raw carrot/beetroot and a slice of cheese, and nuts
3300 calorie burn - according to Fitbit Charge 3, not including weights
plan to eat 2700-3000
-
Tuesday 30th June 2020
Upper body not all that sore, lower body feeling better.
Left quad tendon still achey.
----
Waking mobility work
Leg extension ISO - 9.5kg dumbbell x 3+ mins --> wasn't that difficult :o
Mobility work pre walk - thoracic, ankle tib/calf rocking, side of ankle rocking and walks
---
60 min walk/hike
middle of the walk - backward walking up a 20-30 degree sloped path x 2.5+ mins
stretches
-----
18 hour fast
2800 calorie burn according to Fitbit Charge 3 - with heart rate monitor off
Plan to eat 1900-2000
-
Wednesday 1st July 2020
Legs still achey. Heels not too bad, but left quad tendon is inflamed when stretched, but fine in jump ROM
Soft tissue work - for lower body, mainly feet, calves, glutes and quads
bodyweight at home without shoes = 82.8kg weight coming back down again
BBall practice and jump training session at WLC outdoor courts - 76 mins
15 mins dribble and ball control drills
15 mins shooting drills
15 mins practicing moves
Jumps after 45 mins, and lots of 8 feet netball rim dunks
Sternum plank pull ups 3x3, 1x4 - 30 secs rest
split squat on balls of feet ISO hold x 1.5 mins
Cooldown - backwards walking up 35 degree slope - 2 mins, 2.5 mins
stretch
Busy courts again, due to school holidays...
No hops today, down at least 3 inches, legs felt heavy. Still no recovered yet, so volume was a bit too much last squat session
Today I tried a pullup for the first time, and I was able to do a sternum plank pull up fairly easily and pain free!
Kinda like a front lever
I ended up doing 3x3, 1x4 with 30 sec rest between each set, at the BBall courts, from an 8 feet netball rim :)
Last set shown here
I guess the general strength carry over from inverted rows and ab wheel roll outs help.
Now I can work towards my muscle up dreams :p
===
13 hour fast - broke fast before BBall, with raw carrot/beetroot, slice of cheese, and handful of nuts
2800+ calorie burn for today, according to Fitbit Charge 3, with HR monitor turned off
Plan to eat 2500-2600
-
based on that video, you can 100% do a muscle up right now. i wouldn't do it on a ring, though, would probably hurt your ribs/sternum.
-
Thursday 2nd July 2020
A little tired from BBall/jumps yesterday
Both heels achey, but left quad tendon has improved a lot.
tweaked something in my right shoulder :/
dropped Kettlebell swings for now. Don't feel like they do anything for me, maybe for sprinting, and single leg jump.
One less thing to recover from
Will be changing my setup as my lower body is not recovering
bodyweight without shoes = 82.2kg
Soft tissue work - lower body
at home - Week 10 - Lower body A - Heavy no 1
5 min Walk, and some backwards walking to warmup.
Peterson setups BW x12, Patrick steup BW x12
supported ATG split squat BW x12 + 30 sec hold at bottom on last rep
Goblet squat 10kg x12
alternating sets 2 mins rest
in flat, minimal trail running shoes (Merrell Vapour trail 4)
Power cleans + front squats -
clean complex 20kg x8
power clean + 3 high hang power clean + 3 front squats x 40kg
power clean + 2 high hang power clean + 3 front squats x 50kg, 55kg
power clean + high hang power clean + power clean + 3 front squats x 60kg
2x power clean + 3 front squats x 70kg
Squats
High bar squat - flat shoe - 70kg x6
oly shoes - 80kg x5, 90kg x4, 100kg x3, 110kg x2, 120kg x 10 sec hold, 120kg x1, 130kg x 10 sec hold, 140kg x walkout and 15 sec hold
112.5kg, 248lbs x8 @ RPE 9.5
rest 7 mins
100kg, 220lbs x8 @ RPE 9
Squat felt heavy and hard as hell today, so obviously not recovered.
Wanted 9 with 112.5kg, didn't get it....
rest 4 mins
Front Squat 90kg, 198lbs x3 @ RPE 8
controlled and semi paused
This group in Oly shoes - alternating sets 2 mins rest
B1) SSB Good Morning onto toes - down to near parallel, explode onto toes
slow eccentric down to safeties, 1 sec unload, explode onto toes - 30kg x5, 50kg x5, 60kg x5
70kg x5 @ RPE 8 on last set
felt hard, so played it safe
B2) Wall tib raise - body at 40 degree angle - in oly shoes BW x5, x18, x14 @ RPE 9 (+2 reps)
B3) SSB single leg calf raise - arm supported - both sides back to back
1 inch elevation - 3 sec up and down - 75kg x10
B4) single leg SSB Knee over toes soleus calf raise - 1 inch elevated - 60kg x19 @ RPE 9 (+1rep)
C1) Nordic curl - natural GHR - 8 inch aerobic step + rolled yoga mat on hip - controlled eccentrics BW x 5 unassisted + 1 assisted (+1 rep)
C2) AB wheel rollouts - on feet, straight legs - 5 feet from wall - BW x13 @ RPE 9 (+1 rep)
C3) SSB Single Leg kneeling Deadlift - 1 hand supported - BW x5, 30kg x3, 40kg x10
Cossack squat BW x10
Sissy squat 50% ROM x 50
Jefferson curl 20kg x5, 30kg x10 with a hold, and 30 sec hold on last rep (+2.5kg)
stretch
===
13 hour fast - Broke fast before weights with a raw carrot, beetroot and a slice of cheese, handful of nuts
2900 calorie burn for today, according to Fitbit Charge 3, with heart rate off. Not including weights
Plan to eat 2700-2900
-
old setup
Day 1- BBall high intensity, jumps
Day 2 - Lower body heavy or light
Day 3 - rest, walk
Day 4 - BBall medium intensity, less jumps, upper body
Day 5 - rest, walk
New setup
Day 1 - Lower body weights
Day 2 - rest, walk
Day 3 - rest, walk
Day 4 - BBall, jumps, upper body
Day 5 - rest, walk
or
Day 1- BBall high intensity, jumps
Day 2 - rest, walk
Day 3 - Lower body weights
Day 4 - rest, walk
Day 5 - BBall medium intensity, less jumps, upper body
Day 6 - rest, walk
It's winter now gaining lower body strength is more a priority, but my lower body is not recovering in general.
I'll figure something out
-
Friday 3rd July 2020
Tweaked something in my left outer, rear heel yesterday, didn't flare up until a few hours after the workout, but it's nowhere to be felt this morning... strange
Back of both heels achey this morning, but much improved after ISOs and walk.
Left quad tendon feels pretty much back to normal. I think it flared up from overstretching it in the reverse Nordics.... need to be smarter and progress things slower...
Right lower back sore, along with quads, my foot muscles and calves the most.
Upper back, lats and arms a bit as well.
----
Waking mobility work
Mobility work pre walk - thoracic, ankle tib/calf rocking, side of ankle rocking and walks
1.5 min ISOs
single leg standing calf raise in neutral position
single leg knee over toes calf raise, just above stretched range
---
60 min walk/hike
middle of the walk - backward walking up a 20-30 degree sloped path x 2.5+ mins
stretches
-----
16 hour fast
2600 calorie burn according to Fitbit Charge 3 - with heart rate monitor off
plan to eat 1900-2000
-
Rough plan for the next few months heading into spring.
Will be on a slight calorie deficit as well...
Hopefully I can get to a 2xBW high bar squat, either 160kg at 80kg BW, or 150kg at 75kg BW.
Or some other combination in between.
And front squat should be around 120-130kg
Still not 100% sure on things.
Day A will be the 5x5 high bar squat ramp up, or 4x5
Or using a similar setup to the front squat Day A table, cycling between 5x5@75%, 5x4@80%, 5x3@85% - add 2.5kg each time around
Day B might have a ramp up to 5-6 rep squat top set, starting with a 25kg buffer on week 1, going up 5kg a week and hitting a PR on week 5 onwards.
Or feature the front squat in it's own programming as per below.
While likely also having back squats after, either as a light/speed squats of 90kg 5x5, 6x4 or some other scheme
may or may not also have front squats on Day A as well
I have a few days before I need to finalize things :)
(https://i.imgur.com/1vUNszv.png)
-
Saturday 4th July 2020
Foot and calf muscles still sore as hell.
Back of both heels and feel way better.
Lower back and rest of lower body feeling much less sore now.
----
Waking mobility work
Mobility work pre walk - thoracic, ankle tib/calf rocking, side of ankle rocking and walks
1.5 min ISOs
single leg standing calf raise in neutral position
single leg knee over toes calf raise, just above stretched range
---
62 min walk/hike
middle of the walk - backward walking up a 20-30 degree sloped path x 2.5+ mins
stretches
some soft tissue work on feet, calves, quads, glutes
-----
19 hour fast
2700 calorie burn according to Fitbit Charge 3 - with heart rate monitor off
ate 2100
Big drop in body weight today, down back under 82kg
-
Sunday 5th July 2020
Week 46
Height - 5'8.5"
weighed - 81.4kg(-0.9 ) 179.5lbs
waist - 33 inches (-0.25)
hip = 39.25 (+0.25)
upper thigh = 25 1/8 (-1/8)
Right calf = 15.25 (-0.25)
Neck = 15 3/8 (-0.25)
Wrist = 6.5
Tanita scale bodyfat% = 20.6% (+0.6)
Total loss so far - weight 22.8kg 50.2lbs Waist 10.5 inches BF% Tanita 11%
Averaged 2600+ calories this week, against a TDEE of 2800
A little leaner, and a bit of water weight dropped.
Damn glutes blew up, especially considering the fat and water loss effect on size!
-
Sunday 5th July 2020
Heels feel better, still a little achey when I woke up but Ok after that.
Quads starting to freshen up, but boy my calves and foot msucle are still brutally sore!
Posterior chain and lower back still a bit sore.
Soft tissue work - just feet and subscapularis - no time
bodyweight at home without shoes = 82+kg
BBall practice session at WLC outdoor courts - 74 mins
1) 15 mins dribble and ball control drills
2) 15 mins shooting drills
3) medium to high intensity moves, shots, layups, threes
4) Test jumps, and a few dunks on 8 feet netball rims after 40 mins
Feet and heels felt good today, enough to run around on the balls of my feet.
Foot muscles and calves fet solid/strong on single leg jumps
Despite the soreness and not being fresh I jumped well today.
Half inch increase on most of my current bests, but didn't get any good approach jumps, which tend to be only good when I'm fresh
Touched the bottom of the 9'10" rim off 1 step vertical jump = 29.75 inches
Paused vertical jump, touched 9'6.5" = 26.5 inches.
Single leg jump off left foot, touched 9'6.5" = 26.5 inches
Then I dropped off quickly, down 2-3 inches after only a few jumps...
Getting back under 79kg playing weight, and a bit fresher when the new setup rolls in, I should be good for 3-4 inches more
---
cooldown
Sissy squat - 50% ROM x50
Wall tibialis raise - low intensity BW x30
Knee over toes soleus calf raise, single leg x30
Sit in bottom of narrow stance squat for 1min
backwards walking up 30-35 degree sloped path 2 and 2.5 mins
stretched lower body
Resistance at the Home
3 level ext rotated band pull apart - to forehead, shoulder, sternum + star drill combo - light rogue band - dual strands x 10 each, 20 secs rest between each axis
band curls x12 to warmup forearm tendons
Light jump stretch band, curl grip rows x12
Dip shrugs - BW x20 @RPE 8
vertical wall ab wheel roll outs - pulling handles apart with hold at top x15, x30
Rotating sets between each exercise 2-3 mins
A1) inverted rows - undergrip - explosive - BW x6
+5kg x 8 @ RPE 6
feet elevated 18 inches - explosive - BW 2x6 @ RPE 7
A2) Pushups to upper abs - explosive - BW x6
Close grip triangle - explosive - BW x15 @ RPE 7
Single arm pushup - both side back to back
bar at 14th hole, 32 inches - x 5 @ RPE 6
bar at 11th hole, 29 inches - x 5 @ RPE 7
Felt a lot harder dropping 2 more holes lower
B1) High angle rows to ribcage - slight pause at bottom, explosive - barbell 20kg x12, 40kg x7, 50kg x5
explosive
57.5kg 2x9 @RPE 9 +1 rep
B2) Prone trap front raise 45 degree incline, hold at top, controlled eccentric, with 3 count hold at top - 2.5kg plate x6, 5kg x3, x14 @ RPE 8 (+2 reps)
C1) Barbell curl explosive - 20kg x7, 27.5kg x5,
32.5kg x5, x5 @ RPE 7/8 +2.5kg -7 reps
Upped the weight 2.5kg, but instead of going hard again for 7-8 reps
I reset back to 5 reps, and will build back up a rep each workout.
C2)Single arm overhead press - max extension - neutral grip 5kg plate held at bottom handle for max instability - 3 count hold at top x5
7kg dumbbell - 3 count hold at top x 17 ( +1 rep)
Band standing internal rotation light Jumpstretch band x 30
Elbow on knee external rotation alternating arms/sets without rest - 1.25kg x3, 2.5kg x3, 5kg x3, 7kg x3
9kg x17 @ RPE 9 (+2kg -2 reps)
didn't drop that many reps going up 2kg :o
Front neck raise - 5kg x5, 10kg x5, 15kg x12 @ RPE 8 (+5kg +8 reps)
OK 15kg starting to feel on the harder side.... left ab all decided to cramp up after I finished!
Stretched ISO holds
Pullover stretched ISO hold across bench - straight armed - 5kg x15 regular reps, 5kg plate x 1+min
Low Incline chest flye 1.25kg plates x5 mins, from out to side to snatch grip, to pull over position and then a few slow "scapular wall slides"
stretch
---
13 hour fast - broke fast before BBall - a bit of raw carrot/beetroot and a slice of cheese, and nuts
4000+ calorie burn - according to Fitbit Charge 3, with HR monitor on, not including weights
plan to eat 3300-3800
-
Monday 6th July 2020
Upper body not all that sore, mostly in my lower biceps, and for the first time my upper triceps - I think from the single arm pushups
My lower body is more sore....
Foot and calf muscles finally starting to feel much less sore
Back of both heels a little achey
----
Waking mobility work
Mobility work pre walk - thoracic, ankle tib/calf rocking, side of ankle rocking and walks
1.5 min ISOs
single leg standing calf raise in neutral position
single leg knee over toes calf raise, just above stretched range
---
55 min walk/hike
middle of the walk - backward walking up a 20-30 degree sloped path x 2.5+ mins
stretches
-----
16 hour fast
2700 calorie burn according to Fitbit Charge 3 - with heart rate monitor off
plan to eat 2200
-
Tuesday 8th July 2020
Not the ideal prep to this session, late night, slept in, started late
Body was achey from sitting too much, so did some couch stretch before
bodyweight without shoes = 82.7kg in winter clothing
Soft tissue work - rushed through and did my feet, calves and quads
at home - Winter squats - Cycle 1 - Session 1
5 min Walk, and some backwards walking to warmup.
Peterson setups BW x12, Patrick steup BW x12
supported ATG split squat BW x12 + 30 sec hold at bottom on last rep
Goblet squat 10kg x12
alternating sets 2 mins rest
in flat, minimal trail running shoes (Merrell Vapour trail 4)
Power cleans + front squats -
clean complex 20kg x8
power clean + 3 high hang power clean + 3 front squats x 40kg
power clean + 2 high hang power clean + 3 front squats x 50kg, 55kg
power clean + high hang power clean + 3 front squats x 60kg
2x power clean + 3 front squats x 70kg
Squats
Did these in between the later power clean sets
Safety Bar Squat flat shoe -50kg x5, 70kg x5
Did these before the back squat of the same load
Front Squat 80kg x2, 90kg x1
High bar squat - flat shoe - 60kg x6
oly shoes - 80kg x5, 90kg x3, 100kg x3, 110kg x2, 120kg x 10 sec hold, 120kg x1, 130kg x 10 sec hold, 140kg x walkout and 15 sec hold
110kg, 242lbs x6 @ RPE 8.5
rest 5 mins
Front Squat 100kg, 220lbs x3 @ RPE 8.5
rest 5mins
High bar squat 100kg, 220lbs x8 @ RPE 8.5
Squats felt OK, but not that easy today, stayed away from the gut busting reps.
100kg front squat felt decent, hard in a good way.
Tried to keep form super strict and upright, and stop the set as soon as I couldn't keep it like that
This group in Oly shoes - alternating sets 2 mins rest
B1) SSB Good Morning onto toes - down to near parallel, explode onto toes
slow eccentric down to safeties, 1 sec unload, explode onto toes - 30kg x5, 50kg x5
60kg x10 @ RPE 8
B2) Wall tib raise - body at 40 degree angle - in oly shoes BW x5, x18, x14 @ RPE 9
B3) Stiff legged deadlift lowered under control - 60kg x5, 80kg x5, 100kg x10 @ RPE 8
B4) SSB single leg calf raise - arm supported - both sides back to back 1 inch elevation - 3 sec up and down - 77.5kg x10 @ RPE 9 (+2.5kg)
B5) single leg SSB Knee over toes soleus calf raise 1 inch elevation - 3 sec up and down - 50kg x10 @ RPE 9
1 min set time, and crazy quad pump! Takes care of my knee ISO work :)
C1) Nordic curl - natural GHR - 8 inch aerobic step + rolled yoga mat on hip - controlled eccentrics BW x 6 unassisted + 1 assisted (+1 rep)
C2) AB wheel rollouts - on feet, straight legs - 5 feet from wall - BW x14 @ RPE 9 (+1 rep)
C3) SSB Single Leg kneeling Deadlift - 1 hand supported - BW 2x5
Cossack squat BW x10, +5kg x10
Sissy squat 50% ROM - down to 14 inches x 50
Jefferson curl 20kg x5, 30kg x8 with a hold, and 30 sec hold on last rep
Stretched ISO holds
Straight arm pullover across 8 inch aerobic step 5kg x1+ min
low Incline chest flye 1.25kg plates x1 mins
stretch
===
16 hour fast - Broke fast before weights with a raw carrot, beetroot and a slice of cheese, handful of nuts
2700+ calorie burn for today, according to Fitbit Charge 3, with heart rate off. Not including weights
Plan to eat 2800-3000
-
Tuesday 9th July 2020
Sore all over, with a mild drained feeling
Thankfully my foot and calf muscles are way less sore than last session, adapting already to the slow rep calf raises.
Back of both heels achey upon waking, but getting better every day.
----
Waking mobility work
Mobility work pre walk - thoracic, ankle tib/calf rocking, side of ankle rocking and walks
1.5 min ISOs
single leg standing calf raise in neutral position
single leg knee over toes calf raise, just above stretched range
---
63 min walk/hike
middle of the walk - backward walking up a 20-30 degree sloped path x 2.5+ mins
stretches
-----
19 hour fast
2900 calorie burn according to Fitbit Charge 3 - with heart rate monitor off
ate 2200
-
Wednesday 10th July 2020
Legs and hips still have that deep down bruised feeling, but feeling fresher today
Lower back pretty sore
Back of both heels achey upon waking, but better than yesterday
----
Waking mobility work
Mobility work pre walk - thoracic, ankle tib/calf rocking, side of ankle rocking and walks
1.5 min ISOs
single leg standing calf raise in neutral position
single leg knee over toes calf raise, just above stretched range
externally rotated band pull apart - Light rogue band 2x15 with a hold, and 20 sec hold on last rep
Damn, felt quite a stretch in my pec minor doing these, so it's obviously still pretty tight.
These will help for sure. I normally do these palms facing down and then try to externally rotate against the band resistance, but doing them palms facing up is way better!
---
58 min walk/hike
middle of the walk - backward walking up a 20-30 degree sloped path x 30secs, 2.5+ mins
stretches
-----
20 hour fast
2500 calorie burn according to Fitbit Charge 3 - with heart rate monitor off
eating around 2500-3000
-
Friday 10th July 2020
Still achey, especially my posterior chain
Soft tissue work - just feet, a bit of upper body, side of quads and adductors/hammies
bodyweight at home without shoes = 83+kg
BBall practice session at WLC outdoor courts - 54 mins
1) 15 mins dribble and ball control drills
2) 15 mins shooting drills
3) medium to high intensity moves, shots, layups, threes
4) Test jumps, and a few dunks on 8 feet netball rims after 40 mins
Paused vertical down 2 inches, and approach jump jump even more.. so not recovered from last workout, but it is to be expected.
Only difference from last week was I went heavier on front squats, did 2 extra reps on the back squat down set, and added stiff legged deadlifts of 100kg x10
I think most of the extra fatigue is from the SLDL.
I did have a mild drained feeling the nrxt day, whereas last week I didn't.
Left quad tendon complained on first jump but ok after that, so it's still needs more time to heal.. tendons takes so long!
---
cooldown
Sit in bottom of narrow stance squat for 1min
Sissy squat 50% ROM ISO x 1.5 mins + 30 sec left leg single
Single leg x 1 min each side
Ok these single leg sissy squat ISO are brutal! Extreme burn!
Wall tibialis raise - low intensity BW x30
Knee over toes soleus calf raise, single leg x30
backwards walking up 30-35 degree sloped path 2 and 2.5 mins
stretched lower body
Resistance at the Home
3 level externally rotated band pull apart - to forehead, shoulder, sternum + star drill combo - light rogue band - dual strands x 10 each, 20 secs rest between each axis
band curls x12 to warmup forearm tendons
Light jump stretch band, curl grip rows x12
Dip shrugs - BW x20 @RPE 8
Vertical wall ab wheel roll outs - pulling handles apart with hold at top x15
Rotating sets between each exercise 2-3 mins
A1) inverted rows - undergrip - explosive - legs bent BW x6, BW x6
BW x 10 @ RPE 6
feet elevated 18 inches - explosive - BW 2x6 @ RPE 7
A2) Pushups to upper abs - Close grip triangle - explosive - BW x6, feet elevated 18 inches x3
Feet elevated 18 inches - explosive - BW x15 @ RPE 7
Single arm pushup - both side back to back
bar at 14th hole, 32 inches - x 5 @ RPE 6
bar at 11th hole, 29 inches - x 8 @ RPE 7
bar at 8th hole, 26 inches - x 5 @ RPE 8.5
Looks like 8th hole will be my working height from now on, felt pretty hard!
B1) High angle rows to ribcage - slight pause at bottom, explosive - barbell 20kg x12, 40kg x7, 50kg x5
explosive
57.5kg 2x10 @RPE 9 +1 rep
Finally I go up to 60kg next session, but I'll drop reps back down to 2x5 and work back up 1 rep per session.
B2) Prone trap front raise 45 degree incline, hold at top, controlled eccentric, with 3 count hold at top - 2.5kg plate x6, 5kg x3, x16 @ RPE 9 (+2 reps)
Youch, this was intense!
C1) Barbell curl explosive - 20kg x7, 27.5kg x5,
32.5kg 2x6 @ RPE 8 +1 rep
C2)Single arm overhead press - max extension - neutral grip 5kg plate held at bottom handle for max instability - 3 count hold at top x5
8.25kg dumbbell - 3 count hold at top x 12 ( +1.25kg, - 5 reps)
Lying on side internal rotation 5kg plate x 30
Elbow on knee external rotation alternating arms/sets without rest - 1.25kg x3, 2.5kg x3, 5kg x3, 7kg x3
8.25kg x15 @ RPE 9 (-2 reps)
Dang this was much harder today
Stretched ISO holds
Pullover stretched ISO hold across bench - straight armed - 5kg x15 regular reps, 5kg plate x 1+min
Externally rotated Low Incline chest flye 1.25kg plates x 1+ min
"scapular wall slides" on floor with a 2.5kg plate on my hand
stretch
---
12 hour fast - broke fast before BBall - a bit of raw carrot/beetroot and a slice of cheese, and nuts
3300 calorie burn - according to Fitbit Charge 3, with HR monitor off, not including weights
plan to eat 3000
-
Saturday 11th July 2020
A little tired feeling and achey all over, but no major DOMs
Achey heels, but better than this time last week
----
Waking mobility work
Mobility work pre walk - thoracic, ankle tib/calf rocking, side of ankle rocking and walks
externally rotated band pull apart - Light rogue band 2x15 with a hold, and 30 sec hold on last rep
externally rotated snatch grip and single arm overhead, horizontally band resisted, raises with hold - 1x5 each with 20 sec hold on last rep
---
45 min walk/hike
middle of the walk - backward walking up a 20-30 degree sloped path x 30secs, 2.5+ mins
stretches
-----
16 hour fast
2500+ calorie burn according to Fitbit Charge 3 - with heart rate monitor off
eating around 2000
-
Sunday 12th July 2020
Week 47
Height - 5'8.5"
weighed - 82.3kg(+0.9 ) 181.4lbs
waist - 33.5 inches (+0.5)
hip = 39.25
upper thigh = 25 1/8
Right calf = 15.5 (+0.25)
Neck = 15.5 (+1/8)
Wrist = 6.5
Tanita scale bodyfat% = 20.4% (-0.2)
Total loss so far - weight 21.9kg 48.3lbs Waist 10 inches BF% Tanita 11.2%
Averaged 3000+ calories this week, against a TDEE of 2800+
Too many temptations this week....
-
Sunday 12th July 2020
A bit achey all over, especially my feet/calves
Woke up early as well since I forgot to pull my curtains across :/
bodyweight without shoes = 83+kg in winter clothing
Soft tissue work - lower body
at home - Winter squats - Week 1 - Session 1 Heavy/Volume
5 min Walk, and some backwards walking to warmup.
Peterson setups 5 inch x12, Patrick step up 6inch x12
supported ATG split squat BW x12 + 30 sec hold at bottom on last rep
Goblet squat 10kg x12
alternating sets 2 mins rest
in flat, minimal trail running shoes (Merrell Vapour trail 4)
Power cleans + front squats -
clean complex 20kg x8
power clean + 3 high hang power clean + 3 front squats x 40kg
power clean + 2 high hang power clean + 3 front squats x 50kg, 55kg
power clean + high hang power clean (MISS) + power clean + 3 front squats x 65kg
power clean x 75kg - MISS
Dang I was too scared to get under the misses, they were high enough...
In any case it means I haven't gotten much stronger in a while
Squats
Did these before the back squat of the same load
Front Squat 70kg x3, 80kg x2, 90kg x1
High bar squat - flat shoe - 60kg x6. oly shoes - 70kg x5, 80kg x5, 90kg x3, 100kg x3, 110kg x1
3-4 mins rest
100kg, 220lbs 5x5 @RPE 8
Supposed to be around 70% of e1RM, and while it looked easy, it felt anything but.... not sure if 115-120kg 5x5 will be a go in 5 weeks time at this rate....
I feel like my squat strength is regressing these past few workouts, so a good idea to switch back to the "heavy-light" setup again
Next session in 5 days time will be front squats, which are light even when pushed hard, and hypertrophy cluster/speed squats, maybe paused to make em even lighter
rest 4 mins
Front Squat 80kg, 176lbs x8 @ RPE 8
Front squats starting to feel solid and easier, but wrists were exploding on this 8 rep effort... highest reps I have ever done on front squats...
I wasn't planning on doing this set, just chucked it on there randomly...
This group in Oly shoes - alternating sets 2 mins rest
B1) SSB Good Morning onto toes - down to near parallel, explode onto toes
slow eccentric down to safeties, 1 sec unload, explode onto toes - 30kg x5, 50kg x5
65kg x8 @ RPE 8
B2) Wall tib raise - body at 40 degree angle - in oly shoes BW x5, x20, x16 @ RPE 9 (+2 reps)
Finally at 20 reps! I started these at 7 and I'm finally strong enough on em. These are 2-3x harder than the flat shoe version against the wall.
Not sure where to progress from here or if I need to get any stronger on em...
B3) SSB single leg calf raise - arm supported - both sides back to back 1 inch elevation - 3 sec up and down - 80kg x10 @ RPE 9 (+2.5kg)
B4) single leg SSB Knee over toes soleus calf raise 1 inch elevation - 3 sec up and down - 52.5kg x10 @ RPE 9 (+2.5kg)
C1) Nordic curl - natural GHR - 8 inch aerobic step + rolled yoga mat on hip - controlled eccentrics BW x 7 unassisted + 1 assisted (+1 rep)
C2) AB wheel rollouts - on feet, straight legs - 5 feet from wall - BW x15 @ RPE 9.5 (+1 rep)
Goal reached, time to progess to a harder version
C3) SSB Single Leg kneeling Deadlift - 1 hand supported - BW x5, 30kg x5, 40kg x15 @ RPE 8
Sissy squat single leg 50% ROM x 1 min ISO --> brutal!
Jefferson curl 20kg x5, 30kg x9 with a hold, and 30 sec hold on last rep
Random lifts
Single leg RDL - 10kg plate x 8
Cossack squat BW x 5 each side
stretch
===
12 hour fast - Broke fast before weights with a raw carrot, beetroot and a slice of cheese, handful of nuts
2700+ calorie burn for today, according to Fitbit Charge 3, with heart rate off. Not including weights
Ate around 4000...
-
Monday 13th July 2020
Mild drained warm feeling, much less than previous session.
Achey all over, but no major DOMs
Best my heels have felt upon waking, those slow tempo calf raises help a lot.
----
Waking mobility work
Mobility work pre walk - thoracic, ankle tib/calf rocking, side of ankle rocking and walks
1.5 min ISOs
single leg standing calf raise in neutral position
single leg knee over toes calf raise, just above stretched range
Sissy squat single leg 50% ROM x 1 min ISO
externally rotated high to low band pull apart - Light rogue band 2x15 with a hold, and 20 sec hold on last rep
externally rotated snatch grip and single arm overhead, horizontally band resisted, raises with hold - 1x10 each with 20 sec hold on last rep
shallow band dislocate type stretch - shoulder level and then up higher
---
65 min walk/hike
middle of the walk - backward walking up a 20-30 degree sloped path x 30secs, 2.5+ mins
stretches
-----
16 hour fast
2700 calorie burn according to Fitbit Charge 3 - with heart rate monitor off
eating around 2300
-
Tuesday 14th July 2020
Still achey all over, but now with major DOMs in my quads, glutes and calves!
Heels and left quad tendon continue to improve
----
Waking mobility work
Mobility work pre walk - thoracic, ankle tib/calf rocking, side of ankle rocking and walks
1.5 min ISOs
single leg standing calf raise in neutral position
single leg knee over toes calf raise, just above stretched range
Sissy squat single leg 50% ROM x 1 min ISO
externally rotated high to low band pull apart - Light rogue band 1x15 with a hold, and 20 sec hold on last rep
externally rotated snatch grip and single arm overhead, horizontally band resisted, raises with hold - 1x10 each with 20 sec hold on last rep
band dislocates - slow with some stretch holds at the back
later at night more dislocates with broom handle
---
55 min walk/hike
middle of the walk - backward walking up a 20-30 degree sloped path x 2.5+ mins
stretches
-----
16 hour fast
2600 calorie burn according to Fitbit Charge 3 - with heart rate monitor off
eating around 2000
-
Wednesday 15th July 2020
Whole body still sore, especially my glutes/adductors and calves
Soft tissue work - whole body
bodyweight at home without shoes = 84+kg in winter clothing
BBall practice session at WLC outdoor courts - 57 mins
1) 20 mins dribble and ball control drills
2) 15 mins shooting drills
3) low to medium intensity moves, shots, layups, threes
Cold and sore, so kept it fairly easy today.
Didn't do any jumps apart from some small jumps on shooting and moves - was not in the mood, and it will allow my heels and left quad tendon to recover better.
---
cooldown
Sit in bottom of narrow stance squat for 1min
Sissy squat 50% ROM ISO x 50
Wall tibialis raise BW x30
Single leg calf raise BW x30
Knee over toes soleus calf raise, single leg x30
backwards walking up 30-35 degree sloped path 2 mins x2
stretched lower body
Resistance at the Home
externally rotated band pull apart - to forehead, shoulder, sternum + star drill combo - light rogue band - dual strands x 10 each, 20 secs rest between each axis
band curls x12 to warmup forearm tendons
Light jump stretch band, curl grip rows x12
Dip shrugs - BW x20 @RPE 8
Vertical wall ab wheel roll outs - pulling handles apart with hold at top x20
Rotating sets between each exercise 2-3 mins
A1) inverted rows - undergrip - explosive - legs bent BW x6, BW x6
+10kg x 6 @ RPE 7 (+5kg)
feet elevated 18 inches - explosive - BW 2x6 @ RPE 7
A2) Pushups to upper abs - Close grip triangle - explosive - BW x6, feet elevated 18 inches x3
Feet elevated 18 inches - explosive - BW x16 @ RPE 7 (+1 rep)
Single arm pushup - both side back to back
bar at 14th hole, 32 inches - x 3 @ RPE 6
bar at 8th hole, 26 inches - 2x6 @ RPE 8 (+1 rep, +1 set)
Had some right elbow pain during the close grip warmup stuff - will try this
http://www.youtube.com/watch?v=7kTNk3qEuLM
B1) High angle rows to ribcage - slight pause at bottom, explosive - barbell 20kg x12, 40kg x7, 50kg x5
explosive
60kg 2x10 @RPE 7 +2.5kg -5 reps
B2) Prone trap front raise 45 degree incline, hold at top, controlled eccentric, with 3 count hold at top - 1.25kg x6, 2.5kg plate x6
Single arm, 3 count hold at top - 7kg x7 @ RPE 8 (+2kg, -9 reps)
Much more stable and less straining doing one arm at a time.
Barbell curl explosive - 20kg x7, 27.5kg x5,
32.5kg 2x7 @ RPE 9 +1 rep
Elbow on knee external rotation alternating arms/sets without rest - 2.5kg x5, 5kg x5
8.25kg x16 @ RPE 9 (+ 1 rep)
Seated on floor, elbow on bench, single arm cuban external rotation - 2.5kg x20
Stretched ISO holds
Pullover stretched ISO hold across bench - straight armed - 5kg x15 regular reps, 5kg plate x 1+min
A few band and broom shoulder dislocate and stretches
stretch
---
13 hour fast - broke fast before BBall - a bit of raw carrot/beetroot and a slice of cheese, and nuts
3300 calorie burn - according to Fitbit Charge 3, with HR monitor off, not including weights
plan to eat 2600-3000
-
Thursday 16th July 2020
Woke up with my traps, posterior shoulder, glutes and erectors on fire, but felt much better after a few hours.
Calves pretty sore as well.
Best my heels have felt upon waking so far.
And not feeling tired at all, but I didn't jump yesterday :)
Legs starting to freshen up a bit, that swollen feeling gone.
So it's taken 4 days so far, so hopefully tomorrow I will squat strong.
----
Waking mobility work
Mobility work pre walk - thoracic, ankle tib/calf rocking, side of ankle rocking and walks
Split Squat, on balls of feet ISO - 4x 40secs each side
---
55 min walk/hike
stretches
-----
13 hour fast
2600 calorie burn according to Fitbit Charge 3 - with heart rate monitor off
eating around 1800-1900
-
So the last time I was at my strongest on the squat and when it actually felt easy was when I did 105kg, 231lbs x 10.
As seen here. e1RM at 140kg, 305lbs
http://www.youtube.com/watch?v=FJtXP5ztXms
This was on the first session after a deload.... since then my squat has regressed!
Every other exercise has improved session to session since then, but my squat....
I tried increasing the volume and it only made things worse
So that tells me I'm doing too much volume on it - so time to go the opposite way.
Or I need to alternate in a light session
Don't think this 5x5 is gonna do me favours
So time to change things up!
I've always felt I made the best gains when I did low volume and low frequency.
I guess I'm one of those people that can blow myself up pretty fast if I go hard, and my age doesn't help either
https://weightology.net/the-members-area/evidence-based-guides/training-frequency-for-hypertrophy-the-evidence-based-bible/
I train every 5 days so I'm good there
Myofibrillar protein synthesis recovery: Once every 2-4 days or 2-3 days per week
Muscle damage recovery: Once every 4-5 days or 1.5 to 2 days per week when unaccustomed to the protocol, but likely more frequent when accustomed
Strength recovery: Once every 3-5 days or 1.5 to 2 days per week, but likely more frequent when accustomed
Total work recovery: Once every 2-3 days for low session volumes, and once every 4-5 days for moderate to high session volumes, or 1.5 to 2 days per week, but likely more frequent when accustomed
Meta-analyses on training frequency: Statistically no difference between various training frequencies, although there is evidence that 2+ may be slightly better than 1, and may be significantly better when training volume is high
Overall, the recovery data likely favors a frequency of 2-4 days per week once you are accustomed to a training protocol. However, looking at the meta-analytic data, frequency likely plays a very minor role in hypertrophy, and it is likely best to choose a frequency that works best for you and your recovery abilities, and which allows you to train with sufficient quality volume.
There are a number of points to consider regarding this conclusion:
These conclusions are based on average responses. Individual needs for frequency may vary widely, and will depend upon factors such as individual recovery ability and tolerance, session volume, nutritional status, joint integrity/injury history, etc.
These conclusions assume you train to failure or near failure for most of your sets. If a lot of your training is submaximal and is well short of failure, training frequency may need to be higher (although impacts on things like joints still need to be considered even when training short of failure).
This assumes you are training in moderate to high rep ranges, and your primary goal is hypertrophy. If you train regularly in powerlifting rep ranges (<6) and are training for strength, then appropriate frequency may be different.
These conclusions mainly apply to young subjects, as most of the research has been done on this age group. Research indicates that recovery ability is impaired in older individuals (particularly 50+), and ideal frequencies may be slightly lower in this population.
-
Friday 17th July 2020
Glutes, calves and erectors still all pretty sore!
bodyweight without shoes = 84+kg in winter clothing
Soft tissue work - lower body, and some upper
at home - Winter squats - Week 1 - Session 2 Intensity
5 min Walk, and some backwards walking to warmup.
Peterson setups 5 inch x12, Patrick step up 6 inch x12
supported ATG split squat BW x12 + 30 sec hold at bottom on last rep
Goblet squat 10kg x12
alternating sets 2 mins rest
in flat, minimal trail running shoes (Merrell Vapour trail 4)
Power cleans + front squats -
clean complex 20kg x8
power clean + 3 high hang power clean + 3 front squats x 40kg
power clean + 2 high hang power clean + 3 front squats x 50kg, 55kg
power clean + high hang power clean x1 + 1 MISS + power clean + 3 front squats x 60kg
power clean x 70kg x1 + miss + 1
Damn misses were high but just not fast enough with the arms to get under, bad mindset and concentration today!
Squats
Did these before the back squat of the same load
Front Squat 70kg x3, 80kg x2, 90kg x1
High bar squat - flat shoe - 40kg 2x5, 60kg x5 . oly shoes - 70kg x5, 80kg x5, 90kg x3, 100kg x2, 110kg x1, 120kg x1
130kg, 286lbs x 1 @ RPE 8
3 mins rest
120kg, 264lbs x7 @RPE 9.5 +1 rep, 7RM +5kg = 145kg, 319lbs e1RM
120kg warmup single felt much easier than last workout, so I went for 130kg and it was not too hard, although it felt heavy on my back.
Creeping ever closer to 2x Bodyweight :)
Stopped after the top set, will do the -10% down sets next session, instead of doing them today like I would normally do.
Also focusing on front squatting with full grip around the bar today, went well, and not as hard as I thought based on my wrist flexibility.
Filmed squats from behind as I have some hip shift to the left issues, but it seemed OK today, although bar still leaning slightly to the left sometimes.
Difference in ankle ROM is part of the issue - old right ankle injury.
This group in Oly shoes - alternating sets 2 mins rest
B1) Stiff legged deadlift - lowered under control - 60kg x5, 80kg x3, 100kg x1 @ RPE 8
cluster set - 1.5 mins rest - 110kg 2x5 @ RPE 8
B2) Wall tib raise - body at 40 degree angle - in oly shoes BW x5, x17, x14 @ RPE 9
Couldn't match my reps from last session....
B3) SSB Good Morning onto toes - down to near parallel, explode onto toes
slow eccentric down to safeties, 1 sec unload, explode onto toes - 30kg x5, 50kg x5
cluster set - 1 mins rest - 60kg 2x5 @ RPE 8
B3) SSB single leg calf raise - arm supported - both sides back to back 1 inch elevation - 3 sec up and down - 80kg x10 @ RPE 8
B4) single leg SSB Knee over toes soleus calf raise 1 inch elevation - 3 sec up and down - 55kg x10 @ RPE 9 (+2.5kg)
C1) Nordic curl - natural GHR - 6 inch aerobic step + rolled yoga mat on hip - controlled eccentrics BW x 2 unassisted + 6 assisted
Dammit, didn't elevate the step to 8 inches, 2 inches lower and barely did 2 reps, but the SLDL also fatigued my hammies as well
C2) AB wheel rollouts - on feet, straight legs - 80% ROM x5 @ RPE 9
Moved to harder variation, using no wall for braking, quite a bit harder!
C3) SSB Reverse Lunge - 1 hand supported - front foot elevated 2.5 inches, knee forward - 30kg x5, 40kg x8 @ RPE 8
Jefferson curl 20kg x5, 30kg x10 with a hold, and 30 sec hold on last rep
stretch
===
13 hour fast - Broke fast before weights with a raw carrot, beetroot and a slice of cheese, handful of nuts
2900 calorie burn for today, according to Fitbit Charge 3, with heart rate off. Not including weights
plan to eat 2500-2600
-
i feel like you might be doing many different squats, sacrificing quality on one type to do such a high volume and variety. idk, just a thought.
also, maybe consider adding jumps before your power cleans? could just be SVJ in the driveway. i always felt like mixing max effort jumping -which is the goal, after all - and heavy work was the best approach for vert.
-
i feel like you might be doing many different squats, sacrificing quality on one type to do such a high volume and variety. idk, just a thought.
also, maybe consider adding jumps before your power cleans? could just be SVJ in the driveway. i always felt like mixing max effort jumping -which is the goal, after all - and heavy work was the best approach for vert.
I like doing front and back squats together as it promotes better technique.
Most of the sets are way sub-maximal anyway, and I treat the back to back sets as 1 big cluster set.
I would do some jump variants if my heels/achilles and left quad tendon weren't achey - too much reactive stuff impedes their recovery.
Things are improving since I removed the second BBall session, and added in the ISO stuff.
Plus it's winter now, so jumping doesn't feel as inviting before doing squats.
Also thinking of dropping some of the cleans as well, they sure extend the training session time
-
Saturday 18th July 2020
Moderately drained feeling, and sore all over.
Damn, calves, glutes, erectors and VMO sore as hell.
Best my heels have felt so far.
Quads don't feel swollen like they have, hopefully that means faster recovery
----
Waking mobility work
Mobility work pre walk - thoracic, ankle tib/calf rocking, side of ankle rocking and walks
1.5 min ISOs
single leg standing calf raise in neutral position
single leg knee over toes calf raise, just above stretched range
Split squat on balls of feet
Sissy squat single leg 50% ROM x 1 min ISO
externally rotated high to low band pull apart - Light rogue band 1x15 with a hold, and 20 sec hold on last rep
band and broom handle dislocates - slow with some stretch holds at the back
---
55 min walk/hike
middle of the walk - backward walking up a 20-30 degree sloped path x 2.5+ mins
stretches
-----
16 hour fast
2800 calorie burn according to Fitbit Charge 3 - with heart rate monitor off
eating around 2500
-
Sunday 19th July 2020
Week 48
Height - 5'8.5"
weighed - 82.7kg(+0.4 ) 182.3lbs
waist - 33.5 inches
hip = 39.5 (+0.25)
upper thigh = 25.25 (+1/8)
Right calf = 15.5
Neck = 15.5
Wrist = 6.5
Tanita scale bodyfat% = 21% (+0.6)
Total loss so far - weight 21.5kg 47.4lbs Waist 10 inches BF% Tanita 10.6%
Averaged 3100 calories this week, against a TDEE of 2800-2900
Been at 82.7kg morning weight the last 3 days despite varying amounts of food, so that is where my real weight is.
Legs and hips having blown up by the look of things.
5x5 on squats can certainly do that
Probably need to get my legs up to 26.5 inches at current bodyfat% to hit my leg strength goals.
And drop it down to 23-24 inches when I'm shredded, to fit back in all the sized Small compression pants I bought recently.... :)
-
Sunday 19th July 2020
Still a bit sore all over, but legs are feeling way fresher than last week
----
Waking mobility work
Mobility work pre walk - thoracic, ankle tib/calf rocking, side of ankle rocking and walks
1.5 min ISOs
single leg standing calf raise in neutral position
single leg knee over toes calf raise, just above stretched range
Split squat on balls of feet 2x45 sec ISO per side
band and broom handle dislocates - slow with some stretch holds at the back
---
55 min walk/hike
stretches
-----
16 hour fast
2600+ calorie burn according to Fitbit Charge 3 - with heart rate monitor off
eating around 2200
-
Monday 20th July 2020
Whole lower body and posterior chain is still pretty sore, especially my glutes and adductors.
Soft tissue work - feet, calves, left glute medius, and some upper body
bodyweight at home without shoes = 84+kg
BBall practice session at WLC outdoor courts - 60 mins
1) 15 mins dribble and ball control drills
2) 15 mins shooting drills
3) medium to high intenisty moves, shots, layups, threes
4) a few jumps
Some decent jumps for the amount of soreness I have, but 2 inches slower than current bests.
Single leg jump is feeling pretty snappy.
Left quad tendon ached on first hard jump, but fine for the rest.
---
cooldown
Sit in bottom of narrow stance squat for 1min
backwards walking 30-35 degree sloped path - 2 mins x2
up 45 degree 25m grass hill - x2
stretched lower body
Resistance at the Home
externally rotated band pull apart - to forehead, shoulder, sternum + star drill combo - light rogue band - dual strands x 10 each, 20 secs rest between each axis
band curls x15 to warmup forearm tendons
Light jump stretch band, curl grip rows x15
One armed inverted row hang from bar, body at 45 degree, parallel to bar - x 30 secs each side
to fix elbow pain, and it worked!
Vertical wall ab wheel roll outs - pulling handles apart with hold at top x25
Dip shrugs - BW x20 @RPE 8
Rotating sets between each exercise 2-3 mins
A1) inverted rows - undergrip - explosive - legs bent BW x6, BW x6
+10kg x 6 @ RPE 7
feet elevated 18 inches - explosive - BW 2x7 @ RPE 7 (+1 rep)
A2) Pushups to upper abs - Close grip triangle - explosive - BW x10, feet elevated 18 inches x3
Feet elevated 18 inches - Close grip triangle - explosive - BW x17 @ RPE 7 (+1 rep)
Single arm pushup - both side back to back
bar at 14th hole, 32 inches - x 3 @ RPE 5
bar at 8th hole, 26 inches - x6 @ RPE 7
bar at 7th hole, 25 inches - x5 @ RPE 7.5
B1) High angle rows to ribcage - slight pause at bottom, explosive - barbell 20kg x12, 40kg x7, 50kg x5
explosive
60kg 2x6 @RPE 8 +1 rep
B2) Prone trap front raise 45 degree incline, hold at top, controlled eccentric, with 3 count hold at top - 1.25kg x6, 3.75kg plate x6
Single arm, 3 count hold at top - 7kg x8 @ RPE 8 (+1 rep)
Barbell curl explosive - 20kg x10, 27.5kg x5,
32.5kg 2x8 @ RPE 9 +1 rep
Elbow on knee external rotation alternating arms/sets without rest - 2.5kg x10, 5kg x10
8.25kg x19 @ RPE 9 (+ 3 reps)
Seated on floor, elbow on bench, single arm external rotation - 5kg x15
Stretched ISO holds
Pullover stretched ISO hold across bench - straight armed - 5kg x20 regular reps, 5kg plate x 1+min
hang from bar, partially leg supported - 2x20 scap shrugs + 20 sec hang
A few band and broom shoulder dislocate and stretches
stretch
---
13 hour fast - broke fast before BBall - a bit of raw carrot/beetroot and a slice of cheese, and nuts
3200+ calorie burn - according to Fitbit Charge 3, with HR monitor off, not including weights
plan to eat 2800
-
Tuesday 21st July 2020
Mild drained feeling.
Upper body not too sore, apart from lower biceps, but lower body is still a bit sore. Lower back feels beat up.
back of both heels pretty achey upon waking, but better after that.
----
Waking mobility work
Mobility work pre walk - thoracic, ankle tib/calf rocking, side of ankle rocking and walks
1.5 min ISOs
single leg knee over toes calf raise, just above stretched range x2
band dislocates - slow with some stretch holds at the back
---
60 min walk/hike
stretches
-----
19 hour fast
2700 calorie burn according to Fitbit Charge 3 - with heart rate monitor off
eating around 2300
-
Wednesday 22nd July 2020
Heels achey, and some lower level soreness in my lower body, but OK once warmed up.
Left quad tendon feeling OK as well, another week and it should be good to go.
bodyweight without shoes = 84.7kg in winter clothing
Soft tissue work - lower body, and some upper
at home - Winter squats - Week 2 - Session 1 Heavy/Volume
5 min Walk, and some backwards walking to warmup.
Peterson setups 5 inch x12, Patrick step up 6 inch x12
supported ATG split squat BW x12 + 30 sec hold at bottom on last rep
alternating sets 2 mins rest
in flat, minimal trail running shoes (Merrell Vapour trail 4)
Power cleans + front squats -
A few low effort jumps before each set - standing and 3 step, alternate plants on grass
clean complex 20kg x8
3x power clean + 4 high hang power clean + 3 front squats x 40kg
2x power clean + 2 high hang power clean + 3 front squats x 50kg
2x power clean + 2 high hang power clean x 50kg
2x power clean + high hang power clean x MISS + 1 + power clean x 60kg
power clean x 70kg x 3
Form improving
Squats
Did these before the back squat of the same load
Front Squat 70kg x3, 80kg x2, 90kg x1
High bar squat - flat shoe - 40kg 2x5, 60kg x8 . oly shoes - 70kg x5, 80kg x5, 95kg x3, 110kg x2
125kg, 275lbs x 1 @ RPE 7.5
3 mins rest
120kg, 264lbs x6 @RPE 10 (7RM -1 rep)
5 mins rest
110kg, 242lbs 2x6 @ RPE 8
Sigh, regressed on squats again... The 6th rep was even slower than than the 7th last session, but on the plus side I stayed upright, so just limited by quad strength.
So I definitely need to switch to a heavy-light setup.
On the other hand, I should jump well on the BBall session after the light workout.
This workout should still add some hypertrophy even then.
Hopefully I super compensate big after the next light workout, and hit like 120kg x8-10!
Front squats
90kg, 198lbs x6 @ RPE 7.5 (All time rep PR)
So first decent weight repp'ed with a full grip on bar and boy it really helps, vs , letting the bar sit on the finger tips which creeps forward and puts pressure on the wrist.
Still some pressure, but no where near as bad, so most reps ever done on front squats with 90kg, with decent comfort, and upper back solid!
So now I can finally push hard on it.
This video helped a lot
http://www.youtube.com/watch?v=UDLrAbTpjUg
This group in Oly shoes - alternating sets 2 mins rest
B1) SSB Good Morning onto toes - down to near parallel, explode onto toes - 30kg x10, 50kg x10, 60kg x10
cluster set - 1 mins rest - 70kg 3x5 @ RPE 8
B2) Wall tib raise - body at 40 degree angle - in oly shoes BW x5, 2x12 @ RPE 9
B3) SSB single leg calf raise - arm supported - both sides back to back 1 inch elevation - 3 sec up and down - 82.5kg x10 @ RPE 8 (+2.5kg)
B4) single leg SSB Knee over toes soleus calf raise 1 inch elevation - 3 sec up and down - 55kg x10 @ RPE 8
C1) Nordic curl - natural GHR - 8 inch aerobic step + rolled yoga mat on hip - controlled eccentrics BW x 10 unassisted (+3 reps!)
WOW big increase, crazy burn in outer hamstrings!
Maybe time to do another set...?
C2) AB wheel rollouts - legs bent x 10
on feet, straight legs - 80% ROM x6 @ RPE 9 +1 rep
Youch
C3) SSB Reverse Lunge - hand supported - front foot elevated 2.5 inches, knee forward, pushed through big toe - 30kg x5, 40kg x10, 50kg x10, 60kg x8 @ RPE 8
Dang pushing through big toe smoked my VMO, plus the rest of the quads, hammies and glutes got pumped as well.
I don't step back as much as you would usually do on these so front leg is much more loaded.
Eccentric is more loaded as well, as the hands help a little on the way up.
Sissy squat 50% ROM x 20
Jefferson curl 20kg x5, 30kg x10 with a hold, and 30 sec hold on last rep
W Scarecrow external rotations 1.25kg plates 2x15
Band dislocates + stretch
stretch
===
11 hour fast - Broke fast before weights with a raw carrot, beetroot and a slice of cheese
3000 calorie burn for today, according to Fitbit Charge 3, with heart rate off. Not including weights
plan to eat 2600-3000
-
Thursday 23rd July 2020
Not feeling drained at all... hmmm strange
Legs not that sore either....
Upper hamstrings are though, along with my glutes, erectors obliques, calves, biceps and upper back.
----
Waking mobility work
Mobility work pre walk - thoracic, ankle tib/calf rocking, side of ankle rocking and walks
ISOs - 1.5mins
single leg standing calf raise, just above neutral position
single leg knee over toes calf raise, just above stretched range
externally rotated high to low band pull apart - Light rogue band 1x20 with a hold, and 20 sec hold on last rep
band and broom dislocates - slow with some stretch holds at the back
---
60 min walk/hike
middle of the walk -
backward walking up a 35 degree slope x 30 secs
backward walking up a 20-30 degree sloped path x 2.5+ mins
stretches
-----
14 hour fast
2600+ calorie burn according to Fitbit Charge 3 - with heart rate monitor off
eating around 1900-2000
-
Friday 24th July 2020
Whole posterior chain, adductors and calves still fairly sore
----
Waking mobility work
Mobility work pre walk - thoracic, ankle tib/calf rocking, side of ankle rocking and walks
ISOs - 1.5mins
single leg knee over toes calf raise, just above stretched range x2
externally rotated high to low band pull apart - Light rogue band - 20 with a hold, and 20 sec hold on last rep x single strand, dual strand
band and broom dislocates - slow with some stretch holds at the back
---
60 min walk/hike
middle of the walk -
backward walking backward walking up a 20-30 degree sloped path x 2.5+ mins
stretches
-----
19 hour fast
2700 calorie burn according to Fitbit Charge 3 - with heart rate monitor off
ate 2300
-
Possible squat training cycle for the next 2 months... just not sure if it will get me to a 155-160kg squat by then...
In KG, and I train every 5 days, so will be alternating between high bar and front squats - so the training stress will ping pong between light/medium/heavy on high bar squats and then light/lighter/lightest relatively for front squats.
Plus the loads are far from failure... at the very least that should keep my quite fresh, and good for power gains. And evidence is growing that training this far from failure is better for strength gains.
https://myojournal.com/rethinking-proximity-to-failure-for-strength-gains/
Assistance lifts will take care of hypertrophy as an insurance
Although training every 5 days will stretch it out to 4 months.... or just nix the front squats and do a few with back squats as I hAve been doing, as an assistant lift
(https://i.imgur.com/kiB0vA1.png)
Or alternate between high bar and front squats, but pushing harder and auto regulating the loads.
The switch between the back and front squats every 5 days will take care of heavy-light stress and allow for recovery and gains
much to think about before I next train again...
-
I guess you'll know by Week 5 whether you'll reach 155-160kg because that's when you lift 140kg. If 140 feels easy you should be able to get at least 150.
-
I guess you'll know by Week 5 whether you'll reach 155-160kg because that's when you lift 140kg. If 140 feels easy you should be able to get at least 150.
yeah, although I may use a training max of 95%
-
Saturday 25th July 2020
Calves and posterior chain is still sore. Quads a bit as well
Soft tissue work - feet, and upper traps - no time
bodyweight at home without shoes = 83+kg
BBall practice session at Mowbray public school outdoor courts - 53 mins
1) 15 mins dribble and ball control drills
2) medium to high intenisty moves, shots, layups, threes
3) a lot of jumps sprinkled throughout
So my usual courts was taken over by a Netball tournament.... and then it decided to rain, so I headed to Mowbray public school courts just to check it out, haven't been there in years.
Then the rain stopped and there are 2 courts there , but with new double layer rims.
Only one rim was facing the right direction, the others turned around to face the netball rim onto the court...
This one measured at 10' 1" inches
All rims have nets, but the ball gets stuck on 90% of shots! So yeah I did quite a lot of jumping today!
Only minor complaint from left quad tendon.
Got some good one legged jumps in as well.
Hops down off course, but I felt decent doing them.
Highest touch was around 9'8.5" at a guess, off 1 step, didn't do any hard approach jumps.
later I found a piece of hose that I looped over the back part of the rims so I could turn them all around to face the right way, and one measured 9'11" and then rest over 10 feet by an inch.
Well this adds another court for me to use when needed.
---
stretched lower body
Resistance at the Home
Good session - good energy, felt strong
------
externally rotated band pull apart - to forehead, shoulder, sternum + star drill combo - light rogue band - dual strands x 10 each, 20 secs rest between each axis
band curls x15 to warmup forearm tendons
Light jump stretch band, curl grip rows x20
One armed inverted row hang from bar, body at 45 degree, parallel to bar - x 30 secs each side
Vertical wall ab wheel roll outs - pulling handles apart with hold at top x20
Dip shrugs - BW x20 @RPE 7
Rotating sets between each exercise 2-3 mins
A1) inverted rows - undergrip - explosive - legs bent BW x6, BW x6
+10kg x 7 @ RPE 7 (+1 rep)
feet elevated 18 inches - explosive - BW 2x7 @ RPE 7
A2) Pushups to upper abs - Close grip triangle - explosive - BW x10, feet elevated 18 inches x3
Feet elevated 18 inches - Close grip triangle - explosive - BW x18 @ RPE 7 (+1 rep)
Single arm pushup - both side back to back
bar at 14th hole, 32 inches - x 3 @ RPE 5
bar at 6th hole, 22 inches - x3 with assistance from other arm
bar at 6th hole, 22 inches - x6, x5 @ RPE 8
Will stay at 6th hole until it starts to feel much easier.
B1) High angle rows to ribcage - slight pause at bottom, explosive - barbell 20kg x12, 40kg x7, 50kg x5
explosive
60kg 2x7 @RPE 8 +1 rep
B2) Prone trap front raise 45 degree incline, hold at top, controlled eccentric, with 3 count hold at top - 2.5kg x6
Single arm, 3 count hold at top - 5kg x5
tried 7kg and shoulders hurt so stopped, and will drop it... I hate this exercise anyway!
Externally rotated front raise - single arm, full range 2.5kg x10, 5kg x15 @RPE 8
Snap, crackle and pop from left side.... nice serratus action and posterior shoulder.
A combo of prone trap raise and reverse grip incline bench muscle wise, minus triceps. Lat stretch at the top
Barbell curl explosive - 20kg x10, 25kg x6, 30kg x1
32.5kg 2x9 @ RPE 9.5 +1 rep
External rotations standing, elbow on inclined bench top - alternating arms/sets without rest - 2.5kg x10, 5kg x6, 8.25kg with assistance x 3
8.25kg x20 @ RPE 9 (+ 1 rep)
Bent over scarecrow into press - 2.5kg 2x10
Stretched ISO holds
Pullover stretched ISO hold across bench - straight armed - 5kg x20 regular reps, 5kg plate x 1+min
hang from bar, partially leg supported - 2x20 scap shrugs + 30 sec hang
A few band and broom shoulder dislocate and stretches
stretch
---
14 hour fast - broke fast before BBall - a bit of raw carrot/beetroot and a slice of cheese
3200 calorie burn - according to Fitbit Charge 3, with HR monitor off, not including weights
plan to eat 2600
-
Sunday 26th July 2020
Week 49
Height - 5'8.5"
weighed - 82.7kg, 182.3lbs
waist - 33.5 inches
hip = 39.75 (+0.25)
upper thigh = 25.5 (+0.25)
Right calf = 15.5
Neck = 15 5/8 (+1/8)
Wrist = 6.5
Tanita scale bodyfat% = 20.7% (-0.4)
Total loss so far - weight 21.5kg 47.4lbs Waist 10 inches BF% Tanita 11%
Averaged 2700 calories this week, against a TDEE of 2700-2800
No change this week, but more leg and hip size gains, so recomping.
So I'm expecting some good squat gains on the next heavy session :)
-
Sunday 26th July 2020
Lower body finally starting to feel less sore
Upper body not much soreness
Cold, wet, lazy day - no walking
----
Waking mobility work
ISOs - 1.5mins
single leg knee over toes calf raise, just above stretched range
Split Squat on balls of foot, knee over toe
Seated leg extension into floor - stretched range - ISOs 30 secs x 3
stretches
-----
19 hour fast
2200 calorie burn according to Fitbit Charge 3 - with heart rate monitor off
plan to eat 2000
-
Monday 27th July 2020
Both heels/achilles felt the best in a while straight out of bed this morning - finally on the road to recovery.
perhaps skipping the walking yesterday played a part...
Most of the major DOMs is gone in lower body, but I still feel achey....
bodyweight without shoes = 84+kg in winter clothing
Soft tissue work - lower body, and some upper
at home - Winter squats - Week 2 - Session 2 Light
Good session, a bit shorter than recent workouts, working to get it down further
Volume is probably a tad high for a light day, but just experimenting today.
See how it effects my next BBall/Jump session in 3 days time, and my next heavy session in 5 days.
Then tweak from there. Ideally I will be fully recovered by BBall day, and be much stronger on next squat day.
Raining today, so everything indoors.
Lately I have been doing my power cleans outside on the edge of the driveway/grass, better to dump the load on mats there, and much less clatter noise.
---
Peterson setups 5 inch x12, Patrick step up 6 inch x12
supported ATG split squat BW x12 + 30 sec hold at bottom on last rep
Front squat 20kg bar x 10
alternating sets 2 mins rest
in flat, minimal trail running shoes (Merrell Vapour trail 4)
Power cleans + front squats -
clean complex 20kg x8
2x power clean + 4 high hang power clean + 3 front squats x 40kg
2x power clean + 2 high hang power clean + 3 front squats x 50kg
2x power clean + 2x high hang power clean + 3 front squats x 60kg
Finally doubled 60kg on high hang power cleans, but it was not easy....
Squats
Did these before the back squat of the same load
Front Squat 60kg x3, 80kg x2, 90kg x1, 100kg x1
105kg, 231lbs x3 @RPE 9.5 (3RM) = 115kg, 253lbs e1RM
rest 5 mins
95kg, 209lbs x 3 @ RPE 8
Wanted to get an idea of my front squat 1RM, and so it's a bit higher than I thought, around 115kg, but a long way to go till 2x BW....
So about 80-83% of my High bar squat. So whatever I can squat for 8 reps on high bar, I should be able to front squat
105kg triple felt pretty hard, upper back was caving.
Also felt my upper back cave a bit on the 100kg single, but was fine with 95kg.
So next time I will hammer some sets around 97.5-100kg to get it stronger.
High bar squat - flat shoe - 60kg x6. oly shoes - 60kg x5, 80kg x5, 90kg x3, 100kg x2
Cluster, 1 mins rest - 95kg, 209lbs 4x4 @ RPE 6
This was harder than expected... perhaps fatigue from front squats.
I wasn't sure if I would back squat in this workout for main sets.
See what this does to my recovery.
This group in Oly shoes - alternating sets 2 mins rest
Stiff Legged deadlift - Bar x 10, 60kg x5 - just to help keep DOMs at bay for next session
B1) SSB Good Morning onto toes - down to near parallel, explode onto toes - 30kg x10, 50kg x8
cluster set - 1 mins rest - 60kg 4x4 @ RPE 7.5
B2) Wall tib raise - body at 40 degree angle - in oly shoes BW x5, 2x13 @ RPE 9 (+1 rep)
B3) SSB single leg calf raise - arm supported - both sides back to back 1 inch elevation - Explode up, 3 count ISO in middle - 87.5kg x10 @ RPE 8
B4) single leg SSB Knee over toes soleus calf raise 1 inch elevation - Explode up, 3 count ISO in middle - 57.5kg x10 @ RPE 8
C1) Nordic curl - natural GHR - 8 inch aerobic step + rolled yoga mat on hip - controlled eccentrics BW x 8 unassisted + 2 partially assisted
C2) AB wheel rollouts - legs bent x 10
on feet, straight legs - 80% ROM x7 @ RPE 9.5 +1 rep
First few reps starting to feel easier.
C3) SSB Reverse Lunge - hand supported - front foot elevated 2.5 inches, knee forward, explode through big toe - 30kg x5, 50kg x5
cluster set - 1 mins rest - 60kg 4x4 @ RPE 7
Felt it quite a bit in VMO, upper hammies and obliques.
Sissy squat 50% ROM x 20
Jefferson curl 20kg x5, 30kg x10 with a hold, and 30 sec hold on last rep
Band dislocates + stretch
stretch
===
14 hour fast - Broke fast before weights with a raw carrot, beetroot and a slice of cheese
2750 calorie burn for today, according to Fitbit Charge 3, with heart rate off. Not including weights
plan to eat 2600-3000
-
Tuesday 28th July 2020
Whole body achey - moderately sore in my calves, posterior chain, upper back, biceps.
Quads not too sore compared to post heavy sessions, and they feel smaller, without the swelling from heavy squats,.
So my legs feel more lively and snappy for a day after training.
Still I think the volume could be adjusted down a bit, we shall see
----
Waking mobility work
Mobility work pre walk - thoracic, ankle tib/calf rocking, side of ankle rocking and walks
ISOs
single leg knee over toes calf raise, just above stretched range x 2mins
up to 2 mins now, body is adapting
RDL - started at knee, ended at floor - 15kg x 1 min
---
45 min walk/hike
middle of the walk -
backward walking backward walking up a 20-30 degree sloped path x 2.5+ mins
stretches
-----
14 hour fast
2600 calorie burn according to Fitbit Charge 3 - with heart rate monitor off
plan to eat 2000
-
Wednesday 29th July 2020
Glutes, upper back, biceps and erectors still a bit sore, but legs starting to feel decent.
Should be good to go tomorrow - probably will be my best BBall session in a while fatigue wise.
I'm due for a 29 inch vertical and 33 approach jump based on current weight, high hang power clean and strength numbers
----
Waking mobility work
Mobility work pre walk - thoracic, ankle tib/calf rocking, side of ankle rocking and walks
ISOs
single leg knee over toes calf raise, just above stretched range x 2mins
single leg supported sissy squat - 50% ROM x 1 min
externally rotated high to low band pull apart - Light rogue band - 20 with a hold, and 20 sec hold on last rep x single strand, dual strand
band and broom dislocates - slow with some stretch holds at the back
---
65 min walk/hike
middle of the walk -
backward walking backward walking up a 20-30 degree sloped path x 2.5+ mins
stretches
-----
18 hour fast
2700+ calorie burn according to Fitbit Charge 3 - with heart rate monitor off
plan to eat 1800-2000
-
Thursday 30th July 2020
Still have low level aches all over
Soft tissue work - whole body
bodyweight at home without shoes = 83.2kg
BBall practice session at Mowbray public school outdoor courts - 53 mins
1) 15 mins dribble and ball control drills
2) medium to high intensity moves, shots, layups, threes
3) a few jumps towards the end
Ehh had no energy today, and hops were well down.
By far the lowest so far, at least off 2 legs. Paused vertical was at least 4 inches lower...
single leg jump was surprisingly decent though, jumping with heels completely off the ground.
Anyway, so much for light day, need more downward tweaks to volume
Cooldown
Sit in bottom of narrow stance squat for 1min
backwards walking 30-35 degree sloped path - 2 mins x2
up 45 degree 25m grass hill - x2
stretched lower body
Resistance at the Home
Felt like crap to start, but decent enough after warming up
------
externally rotated band pull apart - to forehead, shoulder, sternum + star drill combo - light rogue band - dual strands x 10 each, 20 secs rest between each axis
band curls x15 to warmup forearm tendons
Light jump stretch band, curl grip rows x20
One armed inverted row hang from bar, body at 45 degree, parallel to bar - x 30 secs each side
Vertical wall ab wheel roll outs - pulling handles apart with hold at top x30
Dip shrugs - BW x20 @RPE 7
Rotating sets between each exercise 2-3 mins
A1) inverted rows - undergrip - explosive - legs bent BW x6, BW x6
+10kg x 7 @ RPE 7
feet elevated 18 inches - explosive - BW 2x7 @ RPE 7
A2) Pushups to upper abs - Close grip triangle - explosive - BW x10, feet elevated 18 inches x3
Feet elevated 18 inches - Close grip triangle - explosive - BW x18 @ RPE 7
Straight bar dip - BWx5 @ RPE 7 - no more shoulder pain!
Single arm pushup - both side back to back
bar at 14th hole, 32 inches - x 3 @ RPE 5
bar at 6th hole, 22 inches - x3 with assistance from other arm
bar at 6th hole, 22 inches - 2x5 @ RPE 8
B1) High angle rows to ribcage - slight pause at bottom, explosive - barbell 20kg x12, 40kg x7, 50kg x5
explosive
60kg 2x8 @RPE 8 +1 rep
B2) Externally rotated front raise - single arm, full range 2.5kg x10, 5kg x10,
with a 3 count hold at top - 5kg x15 @RPE 8
C1) Barbell curl explosive - 20kg x10, 27.5kg x6
32.5kg x10, x9 @ RPE 9.5 +1 rep
C2) External rotations standing, elbow on inclined bench top - alternating arms/sets without rest - 2.5kg x10, 5kg x6, 8.25kg with assistance x 3
9.5kg x18 @ RPE 9.5 (+1.25kg, -1 rep)
Bent over scarecrow into press - 2.5kg 2x10 @RPE 8
Stretched ISO holds
Pullover stretched ISO hold across bench - straight armed - 5kg x20 regular reps, 5kg plate x 1+min
hang from bar, partially leg supported - 2x20 scap shrugs + 20 sec hang
A few band and broom shoulder dislocate and stretches
stretch
---
16 hour fast - broke fast before BBall - a bit of raw carrot/beetroot and a slice of cheese
3300 calorie burn - according to Fitbit Charge 3, with HR monitor off, not including weights
ate 3000
-
Friday 31sth July 2020
A little tired feeling, some aches in upper body early in the day.
Pecs from straight bar dips - new exercise, upper back and posterior shoulder, biceps.
Lower body has some DOMs as well.
back of both heels felt decent upon waking, and I did run a bit on the balls of my feet yesterday, so it continues to improve
----
Waking mobility work
Mobility work pre walk - thoracic, ankle tib/calf rocking, side of ankle rocking and walks
ISOs
single leg knee over toes calf raise, just above stretched range x 2mins
split squat on balls of foot x 1 min
---
60 min walk/hike
middle of the walk -
backward walking backward walking up a 20-30 degree sloped path x 2.5+ mins
stretches
-----
15 hour fast
2900 calorie burn according to Fitbit Charge 3 - with heart rate monitor off
plan to eat 2200
-
Saturday 1st August 2020
Crap sleep last night.
Still some low level aches all over.
Left quad tendon still feeling achey, but did not bother me today on jumps.
bodyweight without shoes = 83.8kg in winter clothing
Soft tissue work - lower body
at home - Winter squats - Week 3 - Session 1 Heavy
5 min Walk, and some backwards walking to warmup.
Peterson setups 5 inch x12, Patrick step up 6 inch x12
supported ATG split squat BW x12 + 30 sec hold at bottom on last rep
front squat- bar x 12
alternating sets 2 mins rest
in flat, minimal trail running shoes (Merrell Vapour trail 4)
Power cleans + front squats + jumps -
Did up 16 jumps in total in sets of 3-4 before each power clean set - mostly outside reaching for high things.
I did a few inside the garage, the roof is about 10 feet. I used to be able to touch it off a step... today I was like 8 inches under :/
I think I touched 9'3" touched at most....
clean complex 20kg x8
2x power clean + 2 high hang power clean + 3 front squats x 40kg
2x power clean + 2 high hang power clean + 3 front squats x 50kg
2x power clean + 2 high hang power clean x 60kg
power clean x 70kg x 3
Squats
Did these before the back squat of the same load
Front Squat 70kg x3, 80kg x2, 95kg x1
High bar squat - flat shoe - 60kg x8, x5 . oly shoes - 60kg x5, 80kg x4, 95kg x3, 115kg x2, 125kg x1, 140kg x walkout and 10 sec hold
2-4+ mins rest
122.5kg, 270lbs x2 @RPE 8
120kg, 264lbs 5 sets of 2 @ RPE 8
105kg, 231lbs x 6 @ RPE 8
Damn squats felt hard and heavy today - sigh....
Either fatigue from jumps or it has regressed again.
All my other lifts are going up fine, so I have no idea what is going on, time is wasting!
See how things feel after the next proper light day and go from there.
High bar just does not feel as good and "easy" as it did the first few weeks after I switched from the SSB... I want that feeling back!
Also I keep going onto my toes on the left leg for some reason, might be related to the bar shift towards that side, and the difference in ankle ROM between sides.
This group in Oly shoes - alternating sets 2 mins rest
B1) Stiff legged deadlift - facing down slope of garage - 60kg x5, 100kg x5, 110kg 2x5
B2) Wall tib raise - body at 40 degree angle - in oly shoes BW x5, 2x14 @ RPE 9 (+1 rep)
B3) SSB single leg calf raise - arm supported - both sides back to back 1 inch elevation - Explode up, 3 count ISO in middle - 90kg x10 @ RPE 9 (+2.5kg)
B4) single leg SSB Knee over toes soleus calf raise 1 inch elevation - Explode up, 3 count ISO in middle - 60kg x10 @ RPE 8 (+2.5kg)
C1) Nordic curl - natural GHR - 8 inch aerobic step + rolled yoga mat on hip
BW x 12 unassisted +2 reps!
rest 1 min, then 3 more reps
Damn, time to lower the step 2 inches.
C2) AB wheel rollouts - legs bent x 10, leg straight - 2 full range eccentrics
on feet, straight legs - 80% ROM x9 @ RPE 9 +2 reps
WOW surprised me. I say 80% ROM, but it's pretty much full ROM as my arms/shoulders can't straighten out any more.
similar to this
(https://media1.popsugar-assets.com/files/thumbor/57NV9NxK2X7swlYgjPstwZiZqSI/fit-in/1024x1024/filters:format_auto-!!-:strip_icc-!!-/2019/06/17/951/n/1922729/0146c53a5d080b1334ebc3.60996374_/i/Ab-Wheel-Exercises.gif)
Jefferson curl 20kg x10 with a hold, and 30 sec hold on last rep
going lighter today, will be back to 30kg next session
stretch
===
14 hour fast - Broke fast before weights with a raw carrot, beetroot and a slice of cheese
2800+ calorie burn for today, according to Fitbit Charge 3, with heart rate off. Not including weights
plan to eat 2600-3000
-
Sunday 2nd August 2020
Week 50
Height - 5'8.5"
weighed - 83.7kg (+1kg), 184.5lbs
waist - 33.75 inches (+0.25)
hip = 39.75
upper thigh = 25.5
Right calf = 15.5
Neck = 15 5/8
Wrist = 6.5
Tanita scale bodyfat% = 20.7%
Total loss so far - weight 20.5kg 45.2lbs Waist 9.75 inches BF% Tanita 11%
Averaged 2800+ calories this week, against a TDEE of 2800+
So maintenance, but a bit bloated this morning from the pig out last night, food and water weight
-
Sunday 2nd August 2020
Mild drained feeling
Moderately sore all over, especially my VMO, glutes, erectors and upper back
Heels feeling pretty good for the first time straight out of bed, after a jumping day.
Legs also do not feel heavy as per usual after heavy squat day, I think due to mainly doing doubles
And cutting back of the assitant lifts.
So I might just go BBall tomorrow....
----
Waking mobility work
Mobility work pre walk - thoracic, ankle tib/calf rocking, side of ankle rocking and walks
ISOs
single leg knee over toes calf raise, just above stretched range x 2mins
split squat on balls of foot x 2 mins
Broom shoulder dislocates and stretch
---
60 min walk/hike
middle of the walk -
backward walking backward walking up a 20-30 degree sloped path x 2.5+ mins
stretches
-----
16 hour fast
3000+ calorie burn according to Fitbit Charge 3 - with heart rate monitor off
plan to eat 3000
-
So It's pretty obvious I'm not recovering from my squat sessions for the last few months now.... despite the minor changes I have added so far.
Quad motor units stay fatigued, squat regressing and vertical has been trending down as well
My current setup is
Day 1 - Lower body weights
Day 2 - rest, walk
Day 3 - rest, walk
Day 4 - BBall, jumps, upper body
Day 5 - rest, walk
Even if I alternate heavy and light squat sessions, so that I can recover. One heavy session every 10 days is not going to cut it....
It's not like I'm squatting over 500lbs and need 10 days of recovery after every heavy session.
Easy thing to do is add another day of rest, so it changes to a 6 day cycle, and eventually even go to an 8 day cycle.
I can move my reverse lunges to my "upper body" day, and turn it into a light squat day, which is more full body with the jumping I do, plus rows hit the posterior chain as well.
And my upper body gets hits quite hard on my lower days from power cleans, ab wheel rollouts etc, so the frequency for each area is higher than it seems.
Plus I want to BBall more often than once every 5 days...
So new setup
Day 1 - Lower body weights - heavy
Day 2 - rest, walk
Day 3 - BBall medium intensity, less jumps, upper body, reverse lunge
Day 4 - rest, walk
Day 5 - BBall, high intensity, jumps
Day 6 - rest, walk
or
Day 1 - Lower body weights - heavy
Day 2 - rest, walk
Day 3 - BBall medium intensity
Day 4 - rest, walk
Day 5 - BBall, high intensity, jumps, upper body, reverse lunge
Day 6 - rest, walk
7 day cycle?
Day 1 - Lower body weights - heavy - high bar
Day 2 - rest, walk
Day 3 - rest, walk
Day 4 - BBall medium intensity, upper body, lower light - rev lunge
Day 5 - rest, walk
Day 6 - BBall high intensity
Day 7 - rest, walk
Then it becomes more of a Heavy, light, medium style planning, ala Bill Starr
Quite a few options to mull over, even an 8 day cycle if I need more recovery
8 day cycle
Day 1 - Lower body weights - heavy
Day 2 - rest, walk
Day 3 - BBall medium intensity
Day 4 - rest, walk
Day 5 - BBall high intensity, upper body, reverse lunge
Day 6 - rest, walk
Day 7 - BBall
Day 8 - rest, walk
But right now everything else is making gains on a 5 day cycle, so stretching it out to 8 days means I need to add another upper day somewhere.....
-
Monday 3rd August 2020
Feeling decent, but still sore and recovering from last workout
Both heels feeling almost back to normal, but not quite 100% yet.
Soft tissue work - briefly for lower body - feet, glutes, calves, quads and adductors
bodyweight at home without shoes = 84kg
BBall practice session at WLC outdoor courts - 80 mins
1) 15 mins dribble and ball control drills
2) medium to high intensity moves, shots, layups, threes
3) a few jumps towards the end, and dunks on 8 feet netball rim
Good energy and intensity, but no hops this soon after last workout.
Paused vertical was at least 4 inches lower.
Heels/achilles felt good, and left quad tendon only a minor complaint on the first moderately hard vertical jump
Cooldown
Sit in bottom of narrow stance squat for 1.5mins
backwards walking 30-35 degree sloped path - 2 mins x2
band shoulder dislocate and stretch
stretched whole body
---
16 hour fast - broke fast before BBall - a bit of raw carrot/beetroot and a slice of cheese
3000+ calorie burn - according to Fitbit Charge 3, with HR monitor off, not including weights
plan to eat 2300
Heavy as hell today.
1 month till spring, so 4 months to lean up before summer.
-0.5kg a week should get me to 75-76kg by then
Or take twice as long by alternating 1 week of deficit and the next week at maintenance - that should keep the negative effects at bay
-
Tuesday 4th August 2020
Upper back/shoulders achey from yesterday.
Legs a little achey, but starting to feel fresher. Today is when I would normally BBall in the last setup, but with an extra days rest tomorrow, I should start to get some hops back hopefully.
Left heel felt good, right heel a little achey
----
Waking mobility work
Mobility work pre walk - thoracic, ankle tib/calf rocking, side of ankle rocking and walks
ISOs
single leg knee over toes calf raise, just above stretched range x 2mins
split squat on balls of foot x 2 mins
externally rotated high to low band pull apart - Light rogue band - 20 with a hold, and 20 sec hold on last rep x single strand, dual strand
Jumpstretch monster mini band dislocates and stretch - quite stiff so somewhere between a broom and a thinner band
---
60 min walk/hike
middle of the walk -
backward walking backward walking up a 20-30 degree sloped path x 2.5+ mins
stretches
-----
14 hour fast
2600+ calorie burn according to Fitbit Charge 3 - with heart rate monitor off
plan to eat 1900-2000
-
Wednesday 5th August 2020
Low level aches for whole body
Soft tissue work - whole body, but only briefly for lower
bodyweight at home without shoes = 84.3kg
BBall practice session at WLC outdoor courts - 58 mins
1) 15 mins dribble and ball control drills
2) medium to high intensity moves, shots, layups, threes
3) 10 mins worth of jumps of all types between 35-45 min mark
4) then a few more jumps at the end, along with dunks on 8 feet netball rim
Felt better than last BBall session 3 days ago, a little fresher, but still not great.
Approach jump was 2 inches higher, able to touch the bottom of the 9'10" rim, but still lower than current best.
Same for vertical and 1 step jump.
Standing paused vertical and single leg jump both still 4 inches lower.
See how things go when this session comes up again next time, which should be better as more fatigue is dropped off.
Also had a bit of an audience... they seem impressed with my hops...overheard some school girls say "look how old that guy is" LOL
stretched lower body a bit
Resistance at the Home
Session felt about the same as usual, despite the extra days rest, 6 vs my usual 5 day rotation, so upper body recovers within 5 days so far.
Added the reverse lunges in this session.
See how it will effect squats in 1-2 days time.
------
externally rotated band pull apart - to forehead, shoulder, sternum + star drill combo - light rogue band - dual strands x 10 each, 20 secs rest between each axis
One armed inverted row hang from bar, body at 45 degree, parallel to bar - x 30 secs each side
Yates rows 20kg bar x 15
Vertical wall ab wheel roll outs - pulling handles apart with hold at top x30
Dip shrugs - BW x20 @RPE 7
Rotating sets between each exercise 2-3 mins
A1) inverted rows - undergrip - explosive - legs bent BW x6, BW x6
+10kg x 7 @ RPE 7
feet elevated 18 inches - explosive - BW 2x7 @ RPE 7
A2) Pushups to upper abs - Close grip triangle - explosive - BW x8, feet elevated 18 inches x3
Feet elevated 18 inches - Close grip triangle - explosive - BW x19 @ RPE 7 (+1 rep)
Straight bar dip - BWx8 @ RPE 7 (+3reps)
Single arm pushup - both side back to back
bar at 14th hole, 32 inches - x 3 @ RPE 5
bar at 6th hole, 22 inches - x3 with assistance from other arm
bar at 6th hole, 22 inches - 2x6 @ RPE 9 (+1rep)
B1) High angle rows to ribcage - slight pause at bottom, explosive - barbell 20kg x12, 40kg x7, 50kg x5
explosive
60kg 2x9 @RPE 8 +1 rep
B2) Externally rotated front raise - single arm, full range 2.5kg x10,
with a 3 count hold at top - 5kg 2x10 @RPE 7.5
C1) Barbell curl explosive - 20kg x10, 27.5kg x6
32.5kg x11, x9 @ RPE 9.5 +1 rep
Gonna stay here until I get 12 reps on both sets
C2) External rotations standing, elbow on inclined bench top - alternating arms/sets without rest - 2.5kg x10, 5kg x6, 9.5kg with assistance x 3
9.5kg x13 @ RPE 9.5 ([color=blue -5 reps[/color])
Not sure how I got 18 reps last session.....
Bent over scarecrow into press - 1.25kg plates 2x10 @RPE 7
Lower body
Wall tibialis raise - BW x25
Single leg Calf raise BW x25
Knee over toes soleus calf raise, single leg x25
SSB ATG Reverse Lunge - 2 arm supported - knee forward - front foot elevated 4 inches - BW x10, 30kg x5, 40kg x5, 50kg x 5
2 mins rest between sides
60kg x 10 @ RPE 8
Talk about whole leg and glute pump!
Unlike a BSS, lunges and splits squats there is not much weight on the rear leg, I gently touch the rear foot toe onto the floor, and it's off the ground most of the time.
I think due to have the front leg elevated and using arms to support, so you don't lunge back at all.
And the load remains over the front foot and only moves vertically, unlike lunges/split squats, so it's like a true single leg squat in a smith machine.
Except the arms help a bit on the way up, so eccentric is a bit more loaded.
And yet the loads are more than 50% of what I can high bar squat for 10 reps
Due to the vertical nature of the leg push, it should transfer well to squats and jumping
Stretched ISO holds
hang from bar, partially leg supported - 2x20 scap shrugs + 20 sec hang
Jumpstretch monster mini band dislocate 2x10
stretch
---
13 hour fast - broke fast before BBall - a bit of raw carrot/beetroot and a slice of cheese
3200 calorie burn - according to Fitbit Charge 3, with HR monitor off, not including weights
plan to eat 2600-3000
-
Thursday 6th August 2020
Woke up with my whole body on fire!
Moderately sore all over, but VMO, upper hammies, glutes, calves, biceps and lats the most
Legs do not feel heavy though, good.
Both heels achey upon waking, but only right side remained so later on.
----
Waking mobility work
Mobility work pre walk - thoracic
ISOs
single leg knee over toes calf raise, just above stretched range x 2mins
split squat on balls of foot x 2 mins
---
60 min walk/hike
middle of the walk -
backward walking backward walking up a 20-30 degree sloped path x 2.5+ mins
stretches
-----
18 hour fast
2600+ calorie burn according to Fitbit Charge 3 - with heart rate monitor off
plan to eat 1900-2000
-
Friday 8th August 2020
Still achey, but both heels feel a lot better than yesterday, so the ISOs do help
bodyweight without shoes = 84.7kg in winter clothing
Soft tissue work - lower body
at home - Winter squats - Week 4 - Session 1 Volume
Raining today, so everything indoors.
Felt like I still have some fatigue from 2 days ago
I programmed things so I would be recovered in 2 days time, Sunday, but we shall see...
Measured the roof of garage and it's actually 10'1.5" - dang I recall pressing my fingers against the ceiling off a step many years ago :o
The bottom of the fluro lights is about 9'10" so that another benchmark I can use for the 9'10" rim at the BBall courts.
----
Peterson setups 5 inch x12, Patrick step up 6 inch x12
supported ATG split squat BW x12 + 30 sec hold at bottom on last rep
front squat- bar x 12
alternating sets 2 mins rest
in flat, minimal trail running shoes (Merrell Vapour trail 4)
Power cleans + front squats + jumps -
3 unweighted jump shrugs before each set
clean complex 20kg x8
2x power clean + 2 high hang power clean + 3 front squats x 40kg
2x power clean + 2 high hang power clean + 3 front squats x 50kg
2x power clean + high hang power clean MISS x 60kg
wasn't feeling it with 60kg high hang power clean stopped there....
Squats
Did these before the back squat of the same load
Front Squat 70kg x3, 80kg x2, 95kg x1
95kg single felt solid and easier than last week.
High bar squat - flat shoe - 60kg x8. oly shoes - 60kg x5, 80kg x4, 95kg x3, 115kg x2, 120kg x1
3-5 mins rest
70% of e1RM - 100kg, 220lbs 4x7 @ RPE 6.5 to 8.5 on last set
Time to get my legs bigger and stronger.
Squats felt heavy on my back but not too bad for the legs. Decided not to go up to a 130kg single today to be safe.
On paper the volume and intensity combo should allow me to be recovered in 2 days time, but the other stuff in the workout might not make it so, we shall see.
100kg work sets is with my 12RM or so, but last rep started to slow, but I stayed upright.
Next time this session comes around I'll add 2.5kg to the first 2 sets only.
All squats today were slow and controlled down - trying to fix the issue I have where I lean to the frontal left, due to having more ankle ROM on that side, I think.
So sitting more back on my heels, but it didn't seem to help.
Probably why I end up on my toes on the left leg when straining a bit...
I think putting more weight on the right heel should help.
This group in Oly shoes - alternating sets 2 mins rest
"+" = 20 secs rest
B1) Stiff legged deadlift - facing down slope of garage - 60kg x5, 80kg x5, 90kg x5, 100kg 2x5
Probably should have only done 1 top set as my Hamstrings and glutes feel hammered right now!
B2) Wall tib raise - body at 40 degree angle - in oly shoes BW x5, x15 +4+4+4 @ RPE 9 (+1 rep on initial set)
trying some Myo-reps
B4) single leg SSB Knee over toes soleus calf raise 2.5 inch elevation - Explode up, 3 count ISO in middle - 62.5kg x10 @ RPE 9 (+2.5kg)
B3) SSB single leg calf raise - arm supported - both sides back to back 3.5 inch elevation - Explode up, 3 count ISO in middle - 50kg x10 @ RPE 9
increased the ROM to full range so dropped the loads back to 50kg from 90kg
C1) Nordic curl - natural GHR - 6 inch aerobic step + rolled yoga mat on hip
BW x 3 unassisted + 3 assisted
Dropped step by 2inches, woah big drop in reps from 12 at 8 inch step height!
C2) AB wheel rollouts - legs bent x 10, leg straight - 2 full range eccentrics
on feet, straight legs - 80% ROM x10 @ RPE 9 +1 rep
Jefferson curl 20kg x10, 30kg x12 with a hold, and 30 sec hold on last rep
-------
20 pullovers + stretched ISO hold on foam roller x 1 min x 5kg plate
50% ROM Sissy squat x 30
stretch
===
14 hour fast - Broke fast before weights with a raw carrot, beetroot and a slice of cheese
4600+ calorie burn for today, according to Fitbit Charge 3, with heart rate on. Not including weights
ate 2400
LOL I left the heart rate monitor on and got a crazy high calorie burn!
-
Thursday 8th August 2020
No drained feeling after squats!
Achey calves, posterior chain and adductors, but quads feel decent for a day after squats.
So jumping should be decent tomorrow for 2 days after squats
Both heels felt ache free upon waking
----
Waking mobility work
Mobility work pre walk - thoracic, ankle tib/calf rocking, side of ankle rocking and walks
ISOs
single leg knee over toes calf raise, just above stretched range x 2mins
split squat on balls of foot x 2 mins
externally rotated high to low band pull apart - Light rogue band - 20 with a hold, and 20 sec hold on last rep x single strand, dual strand
band and broom dislocates and stretch
---
60 min walk/hike
middle of the walk -
backward walking backward walking up a 40 degree sloped path x 1.5 mins x 2
stretches
-----
18 hour fast
2600 calorie burn according to Fitbit Charge 3 - with heart rate monitor off
plan to eat 1900-2000
-
Sunday 9th August 2020
Week 51
Height - 5'8.5"
weighed - 82.9kg (-0.8kg), 182.7lbs
waist - 33 5/8 inches (-1/8)
hip = 39 7/8 (+1/8)
upper thigh = 25 3/8 (-1/8)
Right calf = 15 3/8 (-1/8)
Neck = 15.5 (-1/8)
Wrist = 6.5
Tanita scale bodyfat% = 21.2% (+0.4)
Total loss so far - weight 21.3kg 47lbs Waist 9 7/8 inches BF% Tanita 10.7%
Averaged 2500+ calories this week, against a TDEE of 2600-2800
Slight deficit, even then hips still blew up :)
-
Sunday 9th August 2020
Woke up after 4 hours of sleep and tried to sleep for the next 8 hours, just lying in bend with eyes shut - :/
Lower body still achey, but way less sore for 2 days after squats of previous weeks
Soft tissue work - lower
bodyweight at home without shoes = 84kg
BBall practice session at WLC outdoor courts - 50 mins
1) 10 mins dribble and ball control drills
2) medium to high intensity moves, shots, layups, threes
3) a few jumps towards the end
Average session, a little sluggish
Decent hops of 2 days after squats - paused vertical is back up close to current best. Touched 9'6" = 26 inches.
Approach, and single leg jump down 4 inches.
Then the rain hit and I bailed
stretched whole body at home
---
13 hour fast - broke fast before BBall - a bit of raw carrot/beetroot and a slice of cheese
2700 calorie burn - according to Fitbit Charge 3, with HR monitor off
plan to eat 2200
-
Monday 10th August 2020
Legs, hips and calves achey lying in bed, but felt much better later in the day.
Should be ready to rock tomorrow
Heels better, but not 100%yet
----
Waking mobility work
Mobility work pre walk - thoracic, ankle tib/calf rocking, side of ankle rocking and walks
ISOs - tendon health
single leg knee over toes calf raise, just above stretched range x 2mins
split squat on balls of foot x 2 mins
seated leg extension ISO into floor - x 30, 45 secs x2
single leg sissy squat, non working leg to front on floor - x 1 min
externally rotated high to low band pull apart - Light rogue band - 20 with a hold, and 20 sec hold on last rep x single strand, dual strand
band and broom dislocates and stretch
---
55 min walk/hike
middle of the walk -
backward walking backward walking up a 40 degree sloped path x 1.5 mins x 2
stretches
-----
16 hour fast
2600+ calorie burn according to Fitbit Charge 3 - with heart rate monitor off
plan to eat 1900-2000
-
Tuesday 11th August 2020
Upper body feels decent, lower body achey... so much for ISOs not causing muscle damage
Soft tissue work -mainly lower body
bodyweight at home without shoes = 84.4kg
BBall practice session at WLC outdoor courts - 62 mins
1) 15 mins dribble and ball control drills
2) medium to high intensity moves, shots, layups, threes
3) 5 mins worth of jumps of all types between 35-45 min mark
No hops today, felt sluggish as well.
stretched lower body a bit
Resistance at the Home
Upper body felt good, strong.
------
externally rotated band pull apart - to forehead, shoulder, sternum + star drill combo - light rogue band - dual strands x 10 each, 20 secs rest between each axis
One armed inverted row hang from bar, body at 45 degree, parallel to bar - x 30 secs each side
Yates rows 20kg bar x 15
Vertical wall ab wheel roll outs - pulling handles apart with hold at top x30
Dip shrugs - BW x20 @RPE 7
Rotating sets between each exercise 2-3 mins
A1) inverted rows - undergrip - explosive - legs bent BW x10, BW x8
+10kg x 7 @ RPE 7
feet elevated 18 inches - explosive - BW 2x7 @ RPE 7
A2) Pushups to upper abs - Close grip triangle - explosive - BW x10, feet elevated 18 inches x5
Feet elevated 18 inches - Close grip triangle - explosive - BW x15 @ RPE 6
Straight bar dip - BWx8 @ RPE 7
Single arm pushup - both side back to back
bar at 14th hole, 32 inches - x 3 @ RPE 5
bar at 6th hole, 22 inches - x5 with assistance from other arm
bar at 6th hole, 22 inches - 2x6 @ RPE 8
getting stronger, 1 less RPE on last 2 sets
AB1) High angle rows to ribcage - slight pause at bottom, explosive - barbell 20kg x12, 40kg x7, 50kg x5
explosive
60kg 2x10 @RPE 8 +1 rep
Plates rattled on first 5 reps of set 2 from the bar speed.
Time to go up to 62.5kg next session
B2) Externally rotated front raise - single arm, horizontal to overhead 2.5kg x10,
with a 3 count hold at top - 5kg 2x10 @RPE 7.5
C1) Barbell curl explosive - 20kg x10, 27.5kg x6
32.5kg x12, x8 @ RPE 10 +1 rep
Damn, gassed out on second set. Rep goal reached on first set, now to bring second set up there as well.
C2) External rotations standing, elbow on inclined bench top - alternating arms/sets without rest - 2.5kg x10, 5kg x6, 9.5kg with assistance x 3
9.5kg x18 @ RPE 9.5 ( +5 reps)
Forearms getting trashed by the way you have to hold the dumbbell doing these, so will be drop this in favour if Scarecrows, which works the cuffs harder with way less weight, plus other stuff
Scarecrow into press - 45 degree chest supported - 1.25kg plates x6, 2.5kg plates 2x10 @RPE 8
Lower body
Squats
Front squat - 20kg Bar x5, 40kg x5, 60kg x5
High bar squat - 20kg bar 3x5, 40kg x5, 60kg x5, 80kg 3x5
Just light to work on my form, but still felt hard.
SSB ATG Reverse Lunge - 2 arm supported - knee forward - front foot elevated 4 inches - BW x10, 30kg x6, 40kg x6, 50kg x 6
2 mins rest between sides
60kg x 6 @ RPE 8
Stretched ISO holds
Pullover across bench - 5kg plate x20 + 1 min ISO
hang from bar, partially leg supported - 2x20 scap shrugs + 20 sec hang
Jumpstretch monster mini band dislocate 2x10
stretch
---
13 hour fast - broke fast before BBall - a bit of raw carrot/beetroot and a slice of cheese
3200 calorie burn - according to Fitbit Charge 3, with HR monitor off, not including weights
plan to eat 2600-2700
-
Wednesday 12th August 2020
A little tired with mild drained feeling.
Way less sore than this time after the same session last week - calves, lower body, biceps, pecs and lats mostly.
Lats sure get sore from assisting on the SSB lateral lunges....
Mildy achey heels, more on the right one.
----
Waking mobility work
Mobility work pre walk - thoracic, ankle tib/calf rocking, side of ankle rocking and walks
ISOs - tendon health
single leg slightly bent knee calf raise, just above stretched range x 2mins
broom dislocates and stretch
---
65 min walk/hike
middle of the walk -
backward walking backward walking up a 40 degree sloped path x 1.5 mins x 3, with 2 mins rest
stretches
-----
19 hour fast
2700 calorie burn according to Fitbit Charge 3 - with heart rate monitor off
ate 2200
-
Thursday 13th August 2020
Some minor aches
bodyweight without shoes = 83.5kg
Soft tissue work - lower body
at home - Winter squats - Week 5 - Cycle 1 - Micro 1
----
Peterson setups 5 inch x12, Patrick step up 6 inch x12
supported ATG split squat BW x12 + 30 sec hold at bottom on last rep
front squat- bar x 12
alternating sets 2 mins rest
in flat, minimal trail running shoes (Merrell Vapour trail 4)
Power cleans + front squats + jumps -
3 unweighted jumps before each set on grass - mostly standing, but a few 1 step and 3 step jumps later on
clean complex 20kg x8
2x power clean + 2 high hang power clean + 3 front squats x 40kg
2x power clean + 2 high hang power clean + 3 front squats x 50kg
2x power clean + high hang power clean x2 + 1 front squat x 60kg
power clean 70kg x3
cleans felt solid and easier
Squats
Did these before the back squat of the same load
Front Squat 60kg x3, 80kg x3, 100kg x1
100kg single felt pretty easy, and upper back didn't feel strained, so getting stronger
High bar squat - flat shoe - 60kg x10. oly shoes - 60kg x5, 80kg x4, 100kg x3, 115kg x1, 125kg x1
135kg, 297lbs x1 @ RPE 8.5
4-5 mins rest
75% of e1RM - 107.5kg, 236lbs 5x5 @ RPE 6 to 7 on last set
135kg single felt damn heavy on my back, but moved OK, 1 rep in the tank, maybe 2 reps.
Had planned to do 4x5 on main work sets, but wasn't anywhere near straining on the last reps, so added another set.
Still felt hard though.... but looked fast and easy.
This group in Oly shoes - alternating sets 2 mins rest
"+" = 20 secs rest
B1) Stiff legged deadlift - facing down slope of garage - 60kg x6, 80kg x6, 90kg x6, 100kg 3x6 (+1 rep, +1 set)
Felt quite a lot easier and faster than last session, despite heavier and more squat volume
B2) Wall tib raise - body at 40 degree angle - in oly shoes BW x5, x16 +4+4+4+4 @ RPE 9 (+1 rep on initial set)
B4) single leg SSB Knee over toes soleus calf raise 2.5 inch elevation - Explode up, 3 count ISO in middle - 62.5kg x11 +5+5 @ RPE 9
B3) SSB single leg calf raise - arm supported - both sides back to back 3.5 inch elevation - Explode up, 3 count ISO in middle - 52.5kg x8 @ RPE 9 (+2.5kg, -2 reps)
C1) Nordic curl - natural GHR - 6 inch aerobic step + rolled yoga mat on hip
BW x 2 unassisted + 6 assisted
woo quite hard today
C2) AB wheel rollouts - legs bent x 10, leg straight - 2 full range eccentrics
on feet, straight legs - 80% ROM x11 @ RPE 9 +1 rep
Jefferson curl 20kg x10, 30kg x12 with a hold, and 30 sec hold on last rep
-------
50% ROM Sissy squat x 50
stretch
===
14 hour fast - Broke fast before weights with a raw carrot, beetroot and a slice of cheese
2800+ calorie burn for today, according to Fitbit Charge 3, with heart rate off. Not including weights
plan to eat 2600-3000
-
Friday 14th August 2020
Moderately Sore all over, but much less than last time.
Mild tiredness, but no drained feeling.
Heels a little achey
----
Waking mobility work
Mobility work pre walk - thoracic, ankle tib/calf rocking, side of ankle rocking and walks
ISOs - tendon health
split squat on balls of foot x 2 mins
single leg bent knee calf raise, just above stretched range x 2mins
externally rotated high to low band pull apart - Light rogue band - 20 with a hold, and 20 sec hold on last rep x single strand, x dual strand
band and broom dislocates and stretch
---
45 min walk/hike
middle of the walk -
backward walking backward walking up a 30-35 degree sloped path x 2.5 mins
stretches
-----
18 hour fast
2600+ calorie burn according to Fitbit Charge 3 - with heart rate monitor off
ate 2000+
-
Saturday 15th August 2020
Whole body still a bit achey
Soft tissue work - just some brief lower body stuff
bodyweight at home without shoes = 83.9kg
BBall practice session at NS outdoor courts - 60 mins
1) 15 mins dribble and ball control drills
2) medium to high intensity moves, shots, layups, threes
3) a few jumps towards the end, and dunks on 8 feet netball rim
Usual court had netball games, so went to a the usual nearby courts.
Decent session.
The usual lower jumps 2 days after squats, but still decent for my current weight compared to the last time was I was here.
Only about 2 inches lower across the board and quite a bit heavier.
tweaked right shoulder a bit on 2 handed double pump dunk :/
Cooldown
Sit in bottom of narrow stance squat for 1.5mins
band shoulder dislocate and stretch
stretched whole body
---
14 hour fast - broke fast before BBall - a bit of raw carrot/beetroot and a slice of cheese
2900 calorie burn - according to Fitbit Charge 3, with HR monitor off
plan to eat 2000-2400
-
Sunday 16th August 2020
Week 52
Height - 5'8.5"
weighed - 83.2kg (+0.3kg), 183.4lbs
waist - 33.5 inches (-1/8)
hip = 40 (+1/8)
upper thigh = 25.5 (+1/8)
Right calf = 15.5 (+1/8)
Neck = 15.5
Wrist = 6.5
Tanita scale bodyfat% = 21.2%
Total loss so far - weight 21.6kg 47.6lbs Waist 10 inches BF% Tanita 10.7%
Averaged 2450 calories this week, against a TDEE of 2700-2800.
Pigged out last night hence the weight increase.
Training worked well this week, lower body size increases all round, despite not going anywhere near failure, so hitting the largest and fastest muscle fibers.
Got leaner, while packing on muscle.
So 1 year mark now :)
In hindsight I probably should have got down to 8% bodyfat before I started hitting the weights hard, and then just maintain at that level.
Then any muscle loss would have been no big deal.
-
Sunday 16th August 2020
Lower body achey.
Right shoulder feels fine this morning, despite tweaking it yesterday.
left heel feels good, right heel still achey that goes away after warming up.
I did a set of 2 min bent knee calf raise ISO last night, which helped - should start doing that from now one, a few hours after BBall.
----
Waking mobility work
Mobility work pre walk - thoracic, ankle tib/calf rocking, side of ankle rocking and walks
ISOs - tendon health
split squat on balls of foot x 2 mins - rear leg glute tensed to stretch hip flexor
single leg knee over toes calf raise, just above stretched range x 2mins
---
60 min walk/hike
middle of the walk -
backward walking backward walking up a 40 degree sloped path x 1.5 mins x 3 - 2 mins rest
stretches
-----
16 hour fast
2800 calorie burn according to Fitbit Charge 3 - with heart rate monitor off
ate 2900
-
Monday 17th August 2020
Legs and hips achey..... could feel it while lying in bed
Soft tissue work - mainly lower body
bodyweight at home without shoes = 84.8kg
BBall practice session at WLC outdoor courts - 55 mins
1) 15 mins dribble and ball control drills
2) medium to high intensity moves, shots, layups, threes
3) A few jumps at the jump
Legs and feet felt achey, and sluggish. No lift, no hops, even worst than last session 2 days ago!
New setup is supposed to peak my jump on this session, and so far the last 2 cycles, this has not been the case.
Maybe the BBall session 2 days ago adds to the fatigue from squats instead of allowing for recovery....
Back to the drawing board!
I thought last week, the ISOs I did the day before caused all the leg/hips soreness and poor jumps, but today proved this is not the case.
stretched lower body
Resistance at the Home
Felt a bit crappy, but then fine after the warmups
------
externally rotated band pull apart - to forehead, shoulder, sternum + star drill combo - light rogue band - dual strands x 10 each, 20 secs rest between each axis
One armed inverted row hang from bar, body at 45 degree, parallel to bar - x 30 secs each side
Yates rows 20kg bar x 15
Vertical wall ab wheel roll outs - pulling handles apart with hold at top x30
Dip shrugs - BW x20 @RPE 6 - really easy today for some reason.
Rotating sets between each exercise 2-3 mins
A1) inverted rows - undergrip - explosive - legs bent BW x10, BW x8
+10kg x 7 @ RPE 7
feet elevated 18 inches - explosive - BW 2x7 @ RPE 7
A2) Pushups to upper abs - Close grip triangle - explosive - BW x6, feet elevated 18 inches x3
Feet elevated 18 inches - Close grip triangle - explosive - BW x16 @ RPE 6
Straight bar dip - BWx9 @ RPE 7
Single arm pushup - both side back to back
bar at 6th hole, 22 inches - x6 with assistance from other arm
bar at 6th hole, 22 inches - 2x7 @ RPE 8 (+1 rep)
AB1) High angle rows to ribcage - slight pause at bottom, explosive - barbell 20kg x12, 40kg x7, 50kg x5
explosive
62.5kg 2x5 @RPE 6.5 +2.5kg, -5 reps
Upped 2.5kg and dropped the reps back down to 5 for a semi deload, and will build back up 1 rep per session.
BC1)Single arm press holding plate on end for instability, with hold at top - 5kg 2x15 @ RPE 7
C1) Barbell curl explosive - 20kg x10, 27.5kg x6
32.5kg x12, x10.5 @ RPE 10 +2 reps on second set
Holding set 1 at 12 reps, until I get 12 reps on both sets, then I'll go up to 35kg and reset to 2x5
Scarecrow into press - 40 degree chest supported - 1.25kg plates x6, 2.5kg plates 2x12 @RPE 9
Lower body
Squats
Front squat - 20kg Bar x5, 40kg x5, 60kg x5
High bar squat - 20kg bar x10, 40kg x10, 60kg x5, 80kg 3x5, 100kg 4x3
Working on my form and bracing,and trying differnet grip widths, but did go a bit heavier to 100kg, hopefully this doesn't kill my recovery for next session
Didn't feel too hard though, at sub 70% loads, and only doing triples.
SSB ATG Reverse Lunge - 2 arm supported - knee forward - front foot elevated 4 inches - BW x10, 30kg x6, 40kg x6
2 mins rest between sides - 50kg x 6, 60kg 2x6 @ RPE 8
Plan to increase load on the 5th set next time.
Stretched ISO holds
Pullover across bench - 9.5kg x20 + 1 min ISO
hang from bar, partially leg supported - 2x20 scap shrugs + 20 sec hang
Jumpstretch monster mini band dislocate + stretch x a few
stretch
---
14 hour fast - broke fast before BBall - a bit of raw carrot/beetroot and a slice of cheese
3300+ calorie burn - according to Fitbit Charge 3, with HR monitor off, not including weights
plan to eat 3000+
-
Tuesday 18th August 2020
Sore calves, VMO, upper hammies, glutes and erectors
Minor aches in upper body
right heel/achilles a little achey
No drained feeling!
----
Waking mobility work
Mobility work pre walk - thoracic, ankle tib/calf rocking, side of ankle rocking and walks
ISOs - tendon health
split squat on balls of foot x 2 mins - rear leg glute tensed to stretch hip flexor
single leg calf raise, neutral position x 2 mins
single leg knee over toes calf raise, just above stretched range x 2mins
---
60 min walk/hike
middle of the walk -
backward walking backward walking up a 40 degree sloped path x 1.5 mins x 3 - 2 mins rest
stretches
-----
14 hour fast
2700+ calorie burn according to Fitbit Charge 3 - with heart rate monitor off
plan to eat 1900-2000
-
Wednesday 19th August 2020
Legs, calves and hips all still fairly sore
bodyweight without shoes = 83.8kg
Soft tissue work - lower body and some upper
at home - Winter squats - Week 6 - Cycle 1 - Micro 1 - day 3
All squats and SLDL heavier warmups and worksets felt way harder than last session.
So my recovery is not going well in the current setup, same for my hops..
So will likely move from the current 6 day to a 7 day cycle setup next week
----
Peterson setups 5 inch x12, Patrick step up 6 inch x12
supported ATG split squat BW x12 + 30 sec hold at bottom on last rep
alternating sets 2 mins rest
in flat, minimal trail running shoes (Merrell Vapour trail 4)
Power cleans + front squats + jumps -
2 jump shrugs before each main set, on grass
clean complex + 10 front squats x 20kg
2x power clean + 2 high hang power clean + 4 front squats x 40kg
2x power clean + 2 high hang power clean + 3 front squats x 50kg
1x power clean + high hang power clean x1 + MISS x 60kg
power clean 70kg x1
power clean 75kg x1
Power clean + 5 hang powerclean (1 inch above knee) x 50kg - then walked barbell in racked position to squat stand
Missed second rep of 60kg high hang power clean... so lacking power today....
75kg power clean was solid, so will use that for working weight next time.
It's about 80% of my 1RM, somewhere around 90kg, so that's about the perfect weight.
Squats
Did these before the back squat of the same load
Front Squat 60kg x3, 80kg x3, 100kg x1
100kg single was much harder than last session...
High bar squat - flat shoe - 60kg x10. oly shoes - 60kg x5, 80kg x4, 100kg x3, 110kg x2, 120kg x1
130kg, 283lbs x1 @ RPE 9
4-5 mins rest
80% of e1RM - 117.5kg, 258lbs x3 @ RPE 8
115kg, 253lb 4x3 @ RPE 8
130kg single was pretty hard today...
Same for my worksets, which should be an 8RM or so, but felt more like a 5RM
Also moved to a narrower stance, I can push better with my legs.
This group in Oly shoes - alternating sets 2 mins rest
"+" = 20-30 secs rest
B1) Stiff legged deadlift - facing down slope of garage - 60kg x6, 80kg x6, 90kg x6, 100kg 3x6
Same volume as last session, but just felt way harder
B2) Wall tib raise - body at 40 degree angle - in oly shoes BW x5, x16 +5+5+5 @ RPE 9
B4) single leg SSB Knee over toes soleus calf raise 2.5 inch elevation - Explode up, 3 count ISO in middle - 65kg x10 +5+5+ 30 sec ISO @ RPE 9 (+2.5kg)
B3) SSB single leg calf raise - arm supported - both sides back to back 3.5 inch elevation - Explode up, 3 count ISO in middle - 52.5kg x9 + 30 sec ISO @ RPE 9 ( +1 rep)
C1) Nordic curl - natural GHR - 6 inch aerobic step + rolled yoga mat on hip
BW x 4 unassisted + 7 semi assisted + 1 assisted +2 reps
Sweet, felt much stronger
C2) AB wheel rollouts - legs bent x 12, leg straight - 1 full range eccentric
on feet, straight legs - 80% ROM x12 @ RPE 9 +1 rep
Jefferson curl 20kg x10, 30kg x5, 32.5kg x10 with a hold, and 30 sec hold on last rep (+2.5kg)
Sissy squat to a 12 inch pad x 50
Reverse Nordic BW x5
JumpStretch monster mini Band dislocates
stretch
===
14 hour fast - Broke fast before weights with a raw carrot, beetroot and a slice of cheese
2800+ calorie burn for today, according to Fitbit Charge 3, with heart rate off. Not including weights
plan to eat 2500-2700
-
Thursday 20th August 2020
No drained feeling....good... shows how much less fatiguing doing squats at around 50% of rep maxes is.
Sore calves, VMO, upper hammies, glutes and erectors - plus upper back/biceps
Right heel/achilles still achey until I warm up
----
Waking mobility work
Mobility work pre walk - thoracic, ankle tib/calf rocking, side of ankle rocking and walks
ISOs - tendon health
split squat on balls of foot x 2 mins - rear leg glute tensed to stretch hip flexor
single leg knee over toes calf raise, just above stretched range x 2mins
externally rotated high to low band pull apart - Light rogue band - 20 with a hold, and 20 sec hold on last rep x single strand, x dual strand
band and broom dislocates and stretch
---
60 min walk/hike
No backwards walking today, will be cutting down on it to certain days of the week to reduce fatigue, and see if it helps
stretches
-----
14 hour fast
2700 calorie burn according to Fitbit Charge 3 - with heart rate monitor off
plan to eat 1900-2000
-
Friday 21st August 2020
Legs, calves and posterior chain still with the deep down aches
Soft tissue work - moderate amount for lower body and low/mid traps
bodyweight at home without shoes = 83.8kg
BBall practice session at WLC outdoor courts - 75 mins
1) 10 mins dribble and ball control drills
2) medium to high intensity moves, shots, layups, threes
3) a 15-20 jumps towards the end, and dunks on 8 feet netball rim
4) halfcourt backwards running at 50% speed x 3
Achey and a little sluggish, but still jumped fairly well for 2 days after heavy squats, compared to my usual baseline.
Touched bottom of 9'10" rim, but all other measures were 2 inches lower than my current bests.
Most of the jumps were 1 step jumps, alternating left foot and right foot steps - just feels better when legs are sore.
I usually warm up my jumps by either doing progressively harder standing jumps or running jumps, but today I used the head touch approach jump against the Black net.
Once I touched my head on it, with the 4th attempt I knew I would jump OK.
Still took a few more jumps of all types before I peaked after that.
Should jump better in my next session in 2 days time, and then will switch to either a 7 day or 8 day training cycle
Cooldown
Sit in bottom of narrow stance squat for 2 mins
backwards walking 30-35 degree sloped path - 2 mins
Jump stretch monster mini band shoulder dislocates and stretch - then 10 overhead squats
When you can do easy overhead squats, you know your shoulder health and mobility has reached a turning point, plus your lower body as well :)
Overhead squats, with a barbell/weights, in turn improve high bar squat form as well.
stretched whole body
---
later tonight
ISOs - tendon health
single leg knee over toes calf raise, just above stretched range x 2mins
-----
14 hour fast - broke fast before BBall - a bit of raw carrot/beetroot and a slice of cheese
3000 calorie burn - according to Fitbit Charge 3, with HR monitor off
plan to eat 2200-2400
-
Saturday 22nd August 2020
A little beat up from yesterday.
legs and posterior chains, plus calves, feet/ankles achey
Right heel/achilles sore
Cold and windy, didn't feel like walking so skipped it
----
Waking mobility work
Mobility work
ISOs - tendon health
split squat on balls of foot x 2 mins - rear leg glute tensed to stretch hip flexor
single leg knee over toes calf raise, just above stretched range x 2mins
single leg calf raise x 2mins
-----
16 hour fast
2300 calorie burn according to Fitbit Charge 3 - with heart rate monitor off
ate 2000
-
Sunday 23rd August 2020
Week 53
Height - 5'8.5"
weighed - 82.8kg (-0.5kg), 182lbs
waist - 33 3/85 inches (-1/8)
hip = 40
upper thigh = 25.5
Right calf = 15 3/8 (-1/8)
Neck = 15.5
Wrist = 6.5
Tanita scale bodyfat% = 21.1% (-0.1)
Total loss so far - weight 22.1kg 48.7lbs Waist 10 1/8 inches BF% Tanita 10.8%
Averaged 2500 calories this week, against a TDEE of 2700+.
Mild deficit, but still gained size on my legs and hips
-
Sunday 23rd August 2020
Bad sleep last night - woke up early, so only 4.5 hours of deep sleep :/
Calves, legs and posterior chain still sore in a deep down way.
Soft tissue work - upper and some lower
bodyweight at home without shoes = 83.2kg
BBall practice session at WLC outdoor courts - 72 mins
1) 15 mins dribble and ball control drills
2) medium to high intensity moves, shots, layups, threes
3) 20 mins worth of jumps at the 45 min mark, plus a few dunks on 8 feet netball rim
4) halfcourt backwards running at 70% speed x 3
Legs and hips still pretty sore and heavy feeling, so not too explosive, but still jumped an inch better than last session.
Touched the top of the 9'10 rim on best approach jumps.
Couldn't touch the bottom of the rim off a step like my current best, and 1 legged jump was 4 inches lower.
Still, things are looking good for a big increase once I freshen up and get leaner.
Cooldown
Sit in bottom of narrow stance squat for 2 mins
backwards walking 30-35 degree sloped path - 2 mins x 2
stretched lower body
Resistance at the Home
Felt low in energy but I sucked it up and go it done
Lower body was achey and beat up, so skipped all leg stuff today and will leikley remain so in the next longer cycle
------
externally rotated band pull apart - to forehead, shoulder, sternum + star drill combo - light rogue band - dual strands x 10 each, 20 secs rest between each axis
band rows x 15
Yates rows 20kg bar x 15
Vertical wall ab wheel roll outs - pulling handles apart with hold at top x30
Dip shrugs - BW x20 @RPE 6
Rotating sets between each exercise 2-3 mins
A1) inverted rows - undergrip - explosive - legs bent BW x10, BW x8
+10kg x 7 @ RPE 7
feet elevated 18 inches - explosive - BW x8, x7 @ RPE 7 (+1 rep on first set)
A2) Pushups to upper abs - Close grip triangle - explosive - BW x8, feet elevated 18 inches x3
Feet elevated 18 inches - Close grip triangle - explosive - BW x15 @ RPE 6
Straight bar dip - BWx10 @ RPE 7 (+1 rep)
Single arm pushup - both side back to back
bar at 6th hole, 22 inches - x6 with assistance from other arm
bar at 6th hole, 22 inches - x8, x7 @ RPE 8 (+1 rep on first set)
AB1) High angle rows to ribcage - slight pause at bottom, explosive - barbell 20kg x12, 40kg x6, 60kg x3
explosive
62.5kg 2x6 @RPE 7 +1 rep
BC1)Single arm press holding plate on end for instability, with 3 count hold at top - 5kg x12 @ RPE 8
C1) Barbell curl explosive - 20kg x10, 27.5kg x6
32.5kg x12, x11 @ RPE 10 +1 rep on second set
C2) Scarecrow into press - 40 degree chest supported- 1.25kg plates x6, 2.5kg plates 2x13 @RPE 9
Muscle clean and press - no hip drive, elbows tucked 20kg 2x10
Bar cleaned up using external rotation only, quite a big external rotor cuff pump!
Stretched ISO holds
Pullover across bench - 9.5kg x15 + 1 min ISO
hang from bar, partially leg supported - 2x20 scap shrugs + 20 sec hang
Jumpstretch monster mini band dislocate + stretch x a few
stretch
---
12 hour fast - broke fast before BBall - a bit of raw carrot/beetroot and a slice of cheese
3200+ calorie burn - according to Fitbit Charge 3, with HR monitor off, not including weights
ate 2600
-
Monday 24th August 2020
Upper body not that sore, just minor aches... lower body felt more beat up upon waking....
Right heel/achilles sore, but felt better after the ISOs and walk
Legs/hips started to get that looser fresher feeling by evening, so I should be feeling decent enough tomorrow.
So 5 days now after I last squatted
----
Waking mobility work
Mobility work pre walk - thoracic, ankle tib/calf rocking, side of ankle rocking and walks
ISOs - tendon health
split squat on balls of foot x 2 mins - rear leg glute tensed to stretch hip flexor
single leg calf raise, neutral position x 2 mins
single leg knee over toes calf raise, just above stretched range x 2mins
broom dislocates and stretch
---
60 min walk/hike
middle of the walk -
backward walking backward walking up a 30-35 degree sloped path x 2+ mins
stretches
-----
20 hour fast
2600+ calorie burn according to Fitbit Charge 3 - with heart rate monitor off
ate 2200 so far, might eat a bit more
-
Tuesday 25th August 2020
Legs and glutes still a bit sore....
bodyweight without shoes = 83+kg
Soft tissue work - lower body
at home - Winter squats - Week 7 - Cycle 1 - Micro 2 - day 1
Cleans and squats felt scary hard and heavy!
Don't think even the change to a 7 day cycle this week is going to help, so I should deload
The last time I deloaded was back in June 10th, 11 weeks ago, so well overdue for one!
Will start deloading every 4 weeks from now on.
That might also help my hops stay consistent as well....
Lots of quad volume today, go out with a bang I guess..... :/
----
Peterson setups 5 inch x12, Patrick step up 6 inch x12
supported ATG split squat BW x12 + 20 sec hold at bottom on last rep
alternating sets 2 mins rest
in flat, minimal trail running shoes (Merrell Vapour trail 4)
Power cleans + front squats + jumps -
2 jump shrugs before each main set, on grass
clean complex + 10 front squats x 20kg
2x power clean + 3 high hang power clean + 4 front squats x 40kg
1x power clean + high hang power clean x1 x 60kg
power clean 70kg x2, x1
everything felt heavy, scary and hard!
Squats
Did these before the back squat of the same load
Front Squat 60kg x5, 80kg x3
stayed away from 100kg as things felt dicey
High bar squat - flat shoe - 60kg x10. oly shoes - 60kg x5, 80kg x5, 100kg x3, 110kg x2
5+ mins rest
70% of e1RM - 102.5kg, 226lbs 6x6 @ RPE 7-8 (+2.5kg)
Had planned to go to 130kg single, but everything felt so heavy and hard, I bailed on that.
Main sets started hard, and thought no way I can do all sets and reps, but somehow the last 3 sets got way easier...
6x6 allowed me to work on my form and finally zero in on some of my form issues.
So I hit 105kg x10 @ RPE9 after my last deload on June 16th, but since then I've been busting my ass, yet still spinning my wheels.... hopefully deloading will get things on track and super compensate big time, like 10-20kg extra strength!
Definitely can't do 105kg x10 today...
This group in Oly shoes - alternating sets 2 mins rest
"+" = 20-30 secs rest
B1) Stiff legged deadlift - facing down slope of garage - 60kg x6, 80kg x6, 100kg 4x6 @RPE 8 (+1 set)
B2) Wall tib raise - body at 40 degree angle - in oly shoes BW x5, x17 +5+5+5 @ RPE 9 (+1 rep)
B4) single leg SSB Knee over toes soleus calf raise 2.5 inch elevation - Explode up, 3 count ISO in middle - 67.5kg x11 +5+5+ 30 sec ISO @ RPE 9 (+2.5kg, +1 rep)
B3) SSB single leg calf raise - arm supported 3.5 inch elevation - Explode up, 3 count ISO in middle - 55kg x10 +5+ 30 sec ISO @ RPE 9 (+2.5kg, +1 rep)
C1) Nordic curl - natural GHR - 6 inch aerobic step + rolled yoga mat on hip
BW x 5 unassisted + 4 assisted +1 rep
C2) AB wheel rollouts - legs bent x 12, leg straight - 1 full range eccentric
on feet, straight legs - 80% ROM x13 @ RPE 9 +1 rep
Unilaterals
SSB ATG split squat - 2 arm supported - BW x 6, 30kg x6, 40kg x6, 50kg 2x9
SSB ATG Reverse Lunge - 2 arm supported - knee forward - 2 mins rest between sides - 50kg 2x8 @ RPE 8
I can say that reverse lunges feel way harder than split squats, and work the VMO and glutes better.
Jefferson curl 20kg x10, 30kg x5, 32.5kg x11 with a hold, and 30 sec hold on last rep (+1 rep)
Reverse Nordic BW x10, x5
Sissy squat to a 12 inch pad x 30
JumpStretch monster mini Band dislocates
stretch
===
12 hour fast - Broke fast before weights with a raw carrot, beetroot and a slice of cheese
2900 calorie burn for today, according to Fitbit Charge 3, with heart rate off. Not including weights
plan to eat 3000+
-
Wednesday 26th August 2020
No drained feeling
Quads achey but not as sore as I expected, but my glutes and upper hammies are way more sore.
Followed by calves, erectors and upper back/biceps.
Even my pecs, from ab wheel rollouts I think.
Left achilles/heel finally ache free out of bed, but right side still hurts a little, but way better after yesterdays calf work
----
Waking mobility work
Mobility work pre walk - thoracic, ankle tib/calf rocking, side of ankle rocking and walks
ISOs - tendon health
split squat on balls of foot x 2 mins - rear leg glute tensed to stretch hip flexor
single leg calf raise, neutral position x 2 mins
single leg knee over toes calf raise, just above stretched range x 2mins
RDL - 10kg plate x 2mins
externally rotated high to low band pull apart - Light rogue band - 20 with a hold, and 20 sec hold on last rep x single strand, x dual strand
band and broom dislocates and stretch
---
60 min walk/hike
middle of the walk -
backward walking backward walking up a 30-35 degree sloped path x 2+ mins
stretches
-----
20 hour fast
2800+ calorie burn according to Fitbit Charge 3 - with heart rate monitor off
Plan to eat 2000
-
Thursday 27th August 2020
Upper back, biceps, posterior chain, calves still moderately sore.
Heels/achilles continue to improve
Will likely BBall tomorrow, should be decent with 2 days rest.
Thought about resting up till Sunday to do so, and get a nice 5 days rest, and should jump well, maybe even grab that 9'10" rim!
But I can't wait that long...
----
Waking mobility work
Mobility work pre walk - thoracic, ankle tib/calf rocking, side of ankle rocking and walks
ISOs - tendon health
split squat on balls of foot x 2 mins - rear leg glute tensed to stretch hip flexor
single leg calf raise, neutral position x 2 mins
single leg knee over toes calf raise, just above stretched range x 2mins
RDL - 15kg plate x 2mins
externally rotated high to low band pull apart - Light rogue band - 20 with a hold, and 20 sec hold on last rep x single strand, x dual strand
band and broom dislocates and stretch
---
65 min walk/hike
middle of the walk -
backward walking backward walking up a 30-35 degree sloped path x 2+ mins
stretches
-----
19 hour fast
2700+ calorie burn according to Fitbit Charge 3 - with heart rate monitor off
Plan to eat 2000
-
Friday 28th August 2020
Upper back, posterior chain, calves still sore.
Heels/achilles continue to improve
decided not to BBall today, as I still feel too tight/fatigued, but starting to get that strong feeling back in my lower body
Plus the stress of fixing up one of my mite infested ant colonies :'(
----
Waking mobility work
Mobility work pre walk - thoracic, ankle tib/calf rocking, side of ankle rocking and walks
ISOs - tendon health
single leg bent knee calf raise, just above stretched range x 2+ mins
---
70 min walk/hike
middle of the walk -
backward walking backward walking up a 40 degree sloped path x 1.5 mins x3 with 2-3 mins rest
stretches
-----
20 hour fast
2900+ calorie burn according to Fitbit Charge 3 - with heart rate monitor off
Plan to eat 2100
-
Saturday 29th August 2020
Legs starting to feel better, but posterior chain - hamstrings and lower back still sore
No walking today, want to get as fresh as I can for BBall tommorrow
Plus I'm beginning to think the long daily walks are also adding to the heel stress - so need to deload these as well.
Just need to eat a bit less...
----
Waking mobility work
Mobility work - thoracic
ISOs - tendon health
single leg calf raise, neutral position x 2 mins
single leg bent knee calf raise, just above stretched range x 2+ mins
stretches
-----
20 hour fast
2200+ calorie burn according to Fitbit Charge 3 - with heart rate monitor off
Plan to eat 1800-1900
-
Sunday 30th August 2020
Week 54
Height - 5'8.5"
weighed - 83.6kg(+0.8kg), 184.3lbs
waist - 33.5 inches (+1/8)
hip = 40
upper thigh = 25 5/8 (+1/8)
Right calf = 15 3/8
Neck = 15.5
Wrist = 6.5
Tanita scale bodyfat% = 21.2% (+0.1)
Total loss so far - weight 21.3kg 47lbs Waist 10 inches BF% Tanita 10.7%
Averaged 2700+ calories this week, against a TDEE of 2800+.
More or less maintenance, despite the big jump in weight today.
Average weight for the week is down 0.3kg in any case
gained some leg size as expected
-
Sunday 30th August 2020
Legs still feel a bit tight, and posterior chain still achey, but much less now.
Erectors a bit beat up.
Soft tissue work - heavy duty lower session
bodyweight at home without shoes = 84.5kg
BBall practice session at WLC outdoor courts - 80 mins
1) 10 mins dribble and ball control drills
2) medium to high intensity moves, shots, layups, threes
3) 30 mins worth of jumps at the 45 min mark, plus a few dunks on 8 feet netball rim
4) halfcourt backwards running at 50% speed x 5
First warm day in a while, spring is officially here, so eventually played with my top off, to get an even tan :)
Courts were surprisingly less populated, guess everyone went to the beach or something....apart from some official netball games nearby
Heavy as hell today, but moved well, but legs still felt a bit tight
More explosive than I have felt in a while, but only jumping a little better than last week, and still not feeling snappy and loose yet.
Touched the bottom of 9'10" rim off a small step, so up equal to my current best there.
And top of the rim off a few steps.
Decent jumps for my current weight, but my running jump was still 4 inches lower.
Things should be better next week when I'm fully deloaded
So a did a ton of jumps today, and an Indian mother and her daughter decided to share my hoop while I did it...
That forced me to space out my jumps a bit better than I normally do.
I think I did around 40 jumps, and kept my jump height fairly consistent throughout
Both the back of my heels are pretty achey now though :/
Cooldown
Sit in bottom of narrow stance squat for 2 mins
backwards walking 30-35 degree sloped path - 2 mins x 2
stretched lower body
Resistance at the Home - DELOAD
Deload session - either set drop, rep drop or weight drop
So the hang from the bar at the end of session no longer hurts my left shoulder.
And my bodyweight actually feels like nothing to my arms and shoulders while hanging, at least for today.
Maybe time to start doing pullups again? We shall see, I'm not in a hurry... but I want a strict muscle up to be a fairly easy thing to do when I do get back into it
------
externally rotated band pull apart - to forehead, shoulder, sternum + star drill combo - light rogue band - dual strands x 10 each, 20 secs rest between each axis
band rows x 15
Yates rows 20kg bar x 15
Vertical wall ab wheel roll outs - pulling handles apart with hold at top x20
Dip shrugs - BW x20 @RPE 6
Rotating sets between each exercise 2-3 mins
A1) inverted rows - undergrip - explosive - legs bent BW x8, BW x8
+5kg x 8 @ RPE 6
feet elevated 18 inches - explosive - BW x7 @ RPE 7
A2) Pushups to upper abs - Close grip triangle - explosive - BW x10, feet elevated 18 inches x3
Feet elevated 18 inches - Close grip triangle - explosive - BW x12 @ RPE 6
Straight bar dip - BWx8 @ RPE 6
Single arm pushup - both side back to back
bar at 6th hole, 22 inches - x10 with assistance from other arm
bar at 6th hole, 22 inches - x6 @ RPE 6
AB1) High angle rows to ribcage - slight pause at bottom, explosive - barbell 20kg x12, 40kg x103
explosive
50kg 2x10 @RPE 6
C1) Barbell curl explosive - 20kg x10
25kg 2x12 @ RPE 7
C2)Muscle clean and press - no hip drive, elbows tucked 12kg x8, 20kg 2x10
Scaption raise 2.5kg plates 2x10 @RPE 7
Scarecrow into press - 40 degree chest supported- 1.25kg plates x10, 2.5kg plates x8 @RPE 8
Stretched ISO holds
Pullover across bench - 9.5kg x10, x20 + 1 min ISO
hang from bar, partially leg supported - 2x20 scap shrugs + 20 sec hang with bent knee leg raise hold
Jumpstretch monster mini band dislocate + stretch x a few
stretch
---
12 hour fast - broke fast before BBall - a bit of raw carrot/beetroot and a slice of cheese
3300 calorie burn - according to Fitbit Charge 3, with HR monitor off, not including weights
plan to eat 2700-3000
-
Monday 31st August 2020
Expected to be sore, beat up, drained after yesterday, but not really, much to my suprise!
Muscle wise I am fine, only my lower back is a little sore, but it's still recovering from my Stiff legged deadlifts 6 days ago - lower back sure takes ages to recover... will have to make some programming changes there.
Whereas my tendons are the opposite - back of left heel pretty sore. And left quad tendon a little achey
In any case it seems like the total amount of work I do - BBall, jumps and weights plays a role in now beat up I get as opposed to the individual volume of each on any given day.
Sleep quality has improved since the days off and deloading, so my fatigue levels must have been pretty high.
No longer waking up early and getting much deeper sleep.
----
Waking mobility work
Mobility work pre walk - thoracic, ankle tib/calf rocking, side of ankle rocking and walks
ISOs - tendon health
split squat on balls of foot x 2 mins - rear leg glute tensed to stretch hip flexor
single leg calf raise, flexed position x 2 mins
single leg knee over toes calf raise, just above stretched range x 2mins
seated leg extension into floor 30secs x 3
single leg wall sit in doorway x 30 secs
---
75 min walk/hike
middle of the walk -
backward walking backward walking up a 30-35 degree sloped path x 2+ mins
stretches
-----
16 hour fast
2800 calorie burn according to Fitbit Charge 3 - with heart rate monitor off
Plan to eat 1900-2000
-
Tuesday 1st September 2020
Back of right heel/achilles was pretty sore yesterday, but much better after the ISOs.
Still pretty sore and hurts when walking, but after the heavy calf raises and ISOs, it feels pain free to walk :o
bodyweight without shoes = 84kg in winter clothing
Soft tissue work - lower body
at home - Squats - Week 8 - Cycle 1 - Micro 2 - DELOAD
Deload session.
Big drop in volume, and intensity for most things, but I did get a bit more intense on squats....
Felt much stronger than last week already, but should be even better next week.
Moving to a 7 day cycle now, so only squatting once a week for now.
It should keep me fresh enough for jumping 5 days later, while still allow me to gain strength.
Maybe at a faster rate than I have been as well, since I won't have as much fatigue build up.
We shall see.
----
Peterson setups 5 inch x12, Patrick step up 6 inch x12
supported ATG split squat BW x12 + 20 sec hold at bottom on last rep
alternating sets 2 mins rest
in flat, minimal trail running shoes (Merrell Vapour trail 4)
Olys + front squats -
clean complex x 20kg
power snatch complex + 10 overhead squats, progressing lower each rep until ATG 12kg
power snatch, from low and high hang 20kg x6
clean grip power snatch 20kg x5
2x power clean + 4 high hang power clean + 3 front squats x 40kg
2x power clean + 3 high hang power clean x 50kg
2x power clean + 1 high hang power clean x 60kg
Tried out some power snatches today and it felt good, no more shoulder discomfort. Makes you jump more vs cleans, and no heel discomfort
Will likely never go heavy on em though, at least catching the loading, but I might try doing them and just throwing the bar up and letting it drop instead.
Just as good for power and safer on the shoulders.
Overhead squat with 12kg bar was good, but 20kg bar is too much for me right now
Squats
Did these before the back squat of the same load
Front Squat 60kg x5, 80kg x3
High bar squat - flat shoe - 60kg x10. oly shoes - 60kg x5, 80kg x5, 100kg x3, 110kg x3
115kg, 253lbs x 8 @ RPE9 +1 rep
Plan was to work up to 110kg x 3 for this deload, but other option was also to rep out 115kg, which I decided to try...
Still counts as a deload as I remained calm, and controlled, and left a gutbuster rep in the tank.
And a big drop volume from my recent sessions
Wanted 10 reps, but 9, while still not feeling 100% fresh yet is still 2 reps better than the 115kg x7 @RPE9.5 I did last time.
That puts my e1RM at around 147kg, 323lbs.
And maybe higher next week, but the show must go on.
That means I have enough strength to vertical jump 29 inches and 33 off a run.
Enough to grab that 9'10" rim... just a matter of getting fresh enough to display it now
This group in Oly shoes - alternating sets 2 mins rest
"+" = 20-30 secs rest
B1) RDL - facing down slope of garage - 20kg x8, 60kg x8, 70kg x8, 80kg x8 @RPE 6
B2) Wall tib raise - body at 40 degree angle - in oly shoes BW x5, x15 @RPE 7
B4) single leg SSB Knee over toes soleus calf raise 2.5 inch elevation - Explode up, 3 count ISO in middle - 67.5kg x 7 + 40 sec ISO @ RPE 7
B3) SSB single leg calf raise - arm supported 2.5 inch elevation - Explode up, 3 count ISO in middle - 67.5kg x7 + 40 sec ISO @ RPE 7
C1) Nordic curl - natural GHR - 6 inch aerobic step + rolled yoga mat on hip
BW x 5 unassisted + 1 assisted
C2) AB wheel rollouts - legs bent x 12, legs straight x3
on feet, straight legs - 80% ROM 2x6 @ RPE 7
C3) SSB ATG Reverse Lunge - 2.5 inch deficit - 2 arm supported - knee forward - 2 mins rest between sides - BW x6, 30kg x6, 40kg x6 @ RPE 6
Reverse Nordic body at 45 degree angle 40 sec ISO x 2
Jefferson curl 20kg x10, 30kg x5, 32.5kg x10 with a hold, and 30 sec hold on last rep
Sissy squat to a 12 inch pad x 30
stretch
===
12 hour fast - Broke fast before weights with a raw carrot, beetroot and a slice of cheese
2700 calorie burn for today, according to Fitbit Charge 3, with heart rate off. Not including weights
plan to eat 2600-2700
-
Wednesday 2nd September 2020
Woke up with my calves, upper hamstrings, glutes, erectors and pecs on fire, but not feeling to bad later in the day.
VMO was a bit achey, but overall leg not feeling too bad, and when walking upstairs feels fairly powerful vs my other sessions with higher sub-maximal squat volumes, where my leg would feel bloated and sore.
left heel/achilles feeling better, but still sore
----
Waking mobility work
Mobility work pre walk - thoracic, ankle tib/calf rocking, side of ankle rocking and walks
ISOs - tendon health
split squat on balls of foot x 2 mins - rear leg glute tensed to stretch hip flexor
single leg calf raise, flexed position +8.5kg x 2 mins
single leg knee over toes calf raise, just above stretched range +8.5kg x 2mins
single leg wall sit in doorway 45 secs x 3 sets
externally rotated high to low band pull apart - Light rogue band - 20 with a hold, and 20 sec hold on last rep x single strand, x dual strand
band and broom dislocates and stretch
---
75 min walk/hike
middle of the walk -
backward walking backward walking up a 30-35 degree sloped path x 2+ mins
stretches
-----
16 hour fast
2800 calorie burn according to Fitbit Charge 3 - with heart rate monitor off
Plan to eat 1900-2000
-
Thursday 3rd September 2020
Dang big drop in weight down to 82.2kg this morning, just water, and some fat
Lower back sore, but everything else is not too bad.
left heel/achilles feeling much better, walking doesn't bother it much now, but it may not be ready for BBall tomorrow.
I can just take it easy in any case.
Combo of ISO and cross friction massage doing the trick
----
Waking mobility work
Mobility work pre walk - thoracic, ankle tib/calf rocking, side of ankle rocking and walks
ISOs - tendon health
split squat on balls of foot x 2 mins - rear leg glute tensed to stretch hip flexor
single leg calf raise, flexed position +8.5kg x 2 mins
single leg knee over toes calf raise, just above stretched range +8.5kg x 2mins
single leg wall sit in doorway 45 secs x 3 sets
externally rotated high to low band pull apart - Light rogue band - 20 with a hold, and 20 sec hold on last rep x single strand, x dual strand
band and broom dislocates and stretch
---
75 min walk/hike
middle of the walk -
backward walking backward walking up a 30-35 degree sloped path x 2+ mins
stretches
-----
16 hour fast
2700+ calorie burn according to Fitbit Charge 3 - with heart rate monitor off
Plan to eat 1800-2000
-
Friday 4th September 2020
Rained today, so no BBall, and I likely would not have played anyway for recovery
lower body feels stiff and worked from the wall sits and walking I think - so none of that today
left heel/achilles still feeling sore
----
Waking mobility work
ISOs - tendon health
split squat on balls of foot x 2 mins - rear leg glute tensed to stretch hip flexor
single leg calf raise, flexed position 2 mins x2
single leg knee over toes calf raise, just above stretched range x 2mins
stretches
-----
18 hour fast
2300 calorie burn according to Fitbit Charge 3 - with heart rate monitor off
ate 1900
-
Saturday 5th September 2020
Just about a full rest day today, no walking
Feeling better all run, legs starting to feel powerful, but left heel/achilles still feeling sore
----
Waking mobility work
ISOs - tendon health
single leg calf raise, flexed position 1 min
single leg knee over toes calf raise 2x25
stretches
Soft tissue work for whole upper body and lower/mid back, tibs, calves, feet and IT band
-----
20 hour fast
2200 calorie burn according to Fitbit Charge 3 - with heart rate monitor off
plan to eat 1700-1800...
-
Sunday 6th September 2020
Week 55
Height - 5'8.5"
weighed - 82.1kg(-1.5kg), 181lbs
waist - 33 1/8 inches (-3/8)
hip = 39 7/8 (-1/8)
upper thigh = 25 3/8 (-2/8)
Right calf = 15 3/8
Neck = 15.5
Wrist = 6.5
Tanita scale bodyfat% = 20.9% (-0.3)
Total loss so far - weight 22.8kg 50.3lbs Waist 10 3/8 inches BF% Tanita 11%
Averaged 2200 calories this week, against a TDEE of 2700.
The fat loss is now in full swing!
Should hit 74kg by the end of the year if I keep at this deficit, but will likely slow things down when I get down below 12% bodyfat, we shall see
---
Right heel is still sore, but much less now.
Will go and BBall today and see how it feels, otherwise take it easy.
Standing and one step jumps should be ok, it's only when I push off the right leg or run on the balls of my feet does it flare up.
Maybe go opposite plant.... right left, so push off the left leg instead...
Oh well, would have jumped higher today for sure, lighter than last week and fresher....
-
Sunday 7th September 2020
Back of both heels still achey
Soft tissue work - lower body
bodyweight at home without shoes = 82.5kg
BBall practice session at WLC outdoor courts - 80 mins
1) 10 mins dribble and ball control drills
2) medium to high intensity moves, shots, layups, threes
3) 30 mins worth of jumps at the 45 min mark, and dunks on 8 feet netball rim
4) full court backwards running at 50-75% speed x 5, getting faster each run
Heels were achey but no major issue after I warmed up, only the left side ached a bit, but the sore right side one was of no issue - go figure?!
Dissappointing sesison jump wise, expected to jump higher, based on lighter weight and a week of deloading... but was an inch lower on average than last week.
Running jump was about the same as last week, but all my other jumps types were an inch lower.
Only my running 1 leg jumped improved 2 inches, but still 2 inches lower than current best.
Cooldown
Sit in bottom of narrow stance squat for 2 mins
backwards walking 30-35 degree sloped path - 2 mins x 2
stretched lower body
Resistance at the Home
Did some AMRAPs today to test my strength out, and so I made some progress.
But it sure tired me out, won't be doing that too often!
------
externally rotated band pull apart - to forehead, shoulder, sternum + star drill combo - light rogue band - dual strands x 10 each, 20 secs rest between each axis
band rows x 15
Yates rows 20kg bar x 15
Bench dip shrugs then x10
Vertical wall ab wheel roll outs - pulling handles apart with hold at top x30
Dip shrugs - BW x20 @RPE 6
---
did these inbetween sets of the upper body stuff, rotating sets
single leg calf raise BW 2x20
single leg knee over toes soleus calf raise 2x10
Wall tib raise BW 2x20
---
Rotating sets between each exercise 2-3 mins
A1) inverted rows - undergrip - explosive - legs bent BW x8, BW x8
AMRAP +10kg x 12.75 @ RPE 10 (PR!! +10kg -4 reps)
feet elevated 18 inches - explosive - BW x9.75 @ RPE 10 --> too tired from above AMRAP...
A2) Pushups to upper abs - Close grip triangle - explosive - BW x10, feet elevated 18 inches x3
Feet elevated 18 inches - Close grip triangle - explosive -
AMRAP BW x26 @ RPE 10
Pretty close to my all time best I think, around 26-28, have never done 30
Straight bar dip - BW x 3 singles, BWx10 @ RPE 8
Single arm pushup - both side back to back
bar at 6th hole, 22 inches - x8 with assistance from other arm
bar at 6th hole, 22 inches - x8, x7 @ RPE 8
AB1) High angle rows to ribcage - slight pause at bottom, explosive - barbell 20kg x12, 40kg x5, 60kg x3
explosive
62.5kg 2x7 @RPE 8 (+1 rep)
C1) Barbell curl explosive - 20kg x10, 27.5kg x5,
32.5kg x11, x6 @ RPE 10 (-1, -5 reps)
Too much fatigue from AMRAPs I guess :/
C2)Muscle clean and press - no hip drive, elbows tucked 12kg x8, 20kg x10, 22.5kg 2x11 @ RPE8 (+2.5kg +1 rep)
Scaption raise 2.5kg plates x15, 3.5kg x15 @RPE 7
Scarecrow into press - 40 degree chest supported- 1.25kg plates x10, 2.5kg plates x10 @RPE 8
Stretched ISO holds
Pullover across bench - 9.5kg x20, 1 min ISO
hang from bar, partially 2 leg supported - x20 scap shrugs + 20 sec hang with bent knee leg raise hold
hang from bar, partially 1 leg supported - x20 scap shrugs + 20 sec hang with bent knee leg raise hold
Jumpstretch monster mini band dislocate + stretch x a few
broom dislocate stretch
stretch
---
14 hour fast - broke fast before BBall - a bit of raw carrot/beetroot and a slice of cheese
3200+ calorie burn - according to Fitbit Charge 3, with HR monitor off, not including weights
plan to eat 2700-3000
-
how low are you trying to go w/r/t bodyfat? 12% is pretty dang lean.
-
how low are you trying to go w/r/t bodyfat? 12% is pretty dang lean.
No idea on actual measurement value, but slightly leaner than my leanest when I was in my early 20s :)
My waist was around 29 inches then, but accounting for my extra erector and ab thickness, maybe around 29-30 inches.
So going from 33-34 down to 29-30 would mean I need to lose around 8-10kg.
I lose about 2+kg per inch off my waist
previous leanest 6 years ago in my early 40s, was 79kg with 31.5 inch waist or so, I think I was around 12-14% then
Still not lean enough for me
Until the skinfold I can pinch on my stomach is the same as the back of my hand I guess :derp:
(https://i.imgur.com/G76tapQ.jpg)
-
looks like some great progress. solid ! :strong: :ibsquatting:
-
Monday 8th September 2020
Some minor aches in my biceps, front delts and feet/calves, but overall not feeling too bad
left heel sore, but much better than this time last week.
----
Waking mobility work
Mobility work pre walk - thoracic, ankle tib/calf rocking, side of ankle rocking and walks
ISOs - tendon health
split squat on balls of foot x 2 mins - rear leg glute tensed to stretch hip flexor
single leg calf raise, just above neutral position x 2 mins
single leg knee over toes calf raise, just above stretched range x 2mins
---
70 min walk/hike
middle of the walk -
backward walking backward walking up a 30-35 degree sloped path x 2+ mins
stretches
-----
18 hour fast
2750+ calorie burn according to Fitbit Charge 3 - with heart rate monitor off
Ate 3200
-
looks like some great progress. solid ! :strong: :ibsquatting:
Nah that pic was from 6 years ago, when i was 79kg :)
I'm a bit fatter right now, but probably bigger upper body wise, especially my upper back
I'll take some progress pic when I get back down to 80kg
-
looks like some great progress. solid ! :strong: :ibsquatting:
Nah that pic was from 6 years ago, when i was 79kg :)
I'm a bit fatter right now, but probably bigger upper body wise, especially my upper back
I'll take some progress pic when I get back down to 80kg
ah ok hah. was thinking damn that's some solid af progress.
anyway, you're getting back there.
-
also yo btw! i decided to try and identify these ants that popped up ever since i moved my plants elsewhere.. was initially worried they could be termites, but after hours of googling, I think they are "ghost ants".
whachu think?
https://i.imgur.com/CS9gb16.jpg
https://i.imgur.com/EYi1NhG.jpg
http://turfmasterlawn.com/florida-ant-identification/ (helped)
i attracted them onto that paper towel w/ some honey to try and get a better photo. seems like it did the trick.
they move so quick.
once i moved my plants, they invaded the kitchen. i think they had some nests in the plants or something, and once i moved them, they are freaking out.
lool.
pc!
-
also yo btw! i decided to try and identify these ants that popped up ever since i moved my plants elsewhere.. was initially worried they could be termites, but after hours of googling, I think they are "ghost ants".
whachu think?
https://i.imgur.com/CS9gb16.jpg
https://i.imgur.com/EYi1NhG.jpg
http://turfmasterlawn.com/florida-ant-identification/ (helped)
i attracted them onto that paper towel w/ some honey to try and get a better photo. seems like it did the trick.
they move so quick.
once i moved my plants, they invaded the kitchen. i think they had some nests in the plants or something, and once i moved them, they are freaking out.
lool.
pc!
Not sure on American ants, and the pics need way more magnification
but it does look like a Ghost ant or Tapinoma speices
And yeah ants like sweet things, that's what they need to survive :)
Only the brood need protein
-
also yo btw! i decided to try and identify these ants that popped up ever since i moved my plants elsewhere.. was initially worried they could be termites, but after hours of googling, I think they are "ghost ants".
whachu think?
https://i.imgur.com/CS9gb16.jpg
https://i.imgur.com/EYi1NhG.jpg
http://turfmasterlawn.com/florida-ant-identification/ (helped)
i attracted them onto that paper towel w/ some honey to try and get a better photo. seems like it did the trick.
they move so quick.
once i moved my plants, they invaded the kitchen. i think they had some nests in the plants or something, and once i moved them, they are freaking out.
lool.
pc!
Not sure on American ants, and the pics need way more magnification
but it does look like a Ghost ant or Tapinoma speices
cool thanks alot!
And yeah ants like sweet things, that's what they need to survive :)
Only the brood need protein
yea
-
Tuesday 8th September 2020
No majors aches apart from minor upper body , and my achey heels
bodyweight without shoes = 84+kg
Soft tissue work - lower body
at home - Inverted Juggernaut Squats - Cycle 1 - Week 1 - 10s Wave - day 1 Accumulation
Starting a new squat cycle based on Inverted Juggernaut Method, where the high rep sets of the hypertrophy blocks are split up into cluster sets, much like what I have been doing.
Since I don't have a dedicated deadlift day, it remains to be seen if this will work, but I treat my BBall/jump days as another lower body day in any case.
think I'm going to be sore AF tommorrow!!
----
Peterson setups 5 inch x12, Patrick step up 6 inch x12
supported ATG split squat BW x12 + 20 sec hold at bottom on last rep
alternating sets 2 mins rest
in flat, minimal trail running shoes (Merrell Vapour trail 4)
Olys + front squats -
clean complex x 20kg
power snatch complex + 12 overhead squats, progressing lower each rep until ATG 12kg
power snatch complex + 12 overhead quarter squats x 20kg
power snatch, from low and high hang 20kg x6
clean grip power snatch 20kg x5
2x power clean + 3 high hang power clean + 4 front squats x 40kg
2x power clean + 2 high hang power clean + 4 front squats x 50kg
2x power clean + 1 high hang power clean + 1 miss x 60kg
power clean 70kg x3, x1
Snatch high pull 70kg x2
power clean 70kg x1
20kg bar on overhead squats feels more comfortable now, shoulders adapting, but can't go all the way down yet
Squats
Did these before the back squat of the same load
Front Squat 60kg x5, 80kg x3, 90kg x2
High bar squat - flat shoe - 60kg x10. oly shoes - 60kg x5, 80kg x5, 90kg x3, 100kg x3, 110kg x2 - first rep paused
60% of training max (132.5kg, 292lbs)
70-80secs rest
80kg, 176lbs - 9 sets of 5
80kg x 10 @ RPE 7
The heavier squat warmups today felt kinda hard, so maybe I need another days rest between this session an my last BBall/jumps/upper body day.
I suspect there is quite a bit of fatigue bleeding over, even if I'm not that sore.
Squats went well today, this many sub-maximal sets means lots of form practise - Accumulation hypertrophy block
Short rests still made it feel hard though.
I focused on jamming my knees as far forward as possible to start the descent instead of sitting back a bit.
Since my shoulder mobility has improved a lot, I can use a much narrower grip on the bar now.
Which made the bar way more stable.
And by the last 3 sets I was able to get the bar to contact my shoulders, probably from pulling down on the bar and shrugging a bit.
This made the bar rock solid on the last high rep set, and quite relaxed, whereas it usually shifts around a bit from the bar whip.
So similar base of support as a low bar squat, vs the usual high bar sitting only on the traps.
Hopefully this stays the same on heavier loads
The bar also no longer leans to the left
(https://i.imgur.com/4SfOtMa.jpg)
This group in Oly shoes - alternating sets 2 mins rest
"+" = 20-30 secs rest
B1) RDL - to mid shin - facing down slope of garage, hook gripped - 60kg x8,
70-80secs rest - 80kg 5x6, x10
B2) Wall tib raise - body at 40 degree angle - in oly shoes BW x3, x18 +5+5+5 @ RPE 9 (+1 rep)
B4) single leg SSB Knee over toes soleus calf raise 2.5 inch elevation - Explode up, 3 count ISO in middle - 70kg x10 +5+5+ 40 sec ISO @ RPE 9 (+2.5kg)
B3) SSB single leg calf raise - arm supported 2.5 inch elevation - Explode up, 3 count ISO in middle - 70kg x10 +5+ 40 sec ISO @ RPE 9 (+2.5kg)
C1) Nordic curl - natural GHR - 6 inch aerobic step + rolled yoga mat on hip
BW x 7 unassisted + 1 assisted +2 reps
C2) AB wheel rollouts - legs bent x 12, leg straight - 2x partial ROM
on feet, straight legs - 80% ROM x14 @ RPE 9 +1 rep
SSB ATG Reverse Lunge - 2.5 inch deficit - 2 arm supported - knee forward - 3 mins rest between sides -
BW x8, 30kg x6, 50kg x12 +5+5+5 @RPE9
Dang VMO wanted to cramp on the left side and did cramp up on the right side!
Had to stretch my right leg inbetween each mini set!
Shows you how hard this hits the VMO, at the top when you step forward... will have to return to straight sets...
D1) Zercher holds - with bar pad 60kg 3x20secs
Had planned to start at 100kg, but after warming up with 60kg and felt how hard it was, scratch that LOL
Doing these to strengthen my upper back for front and high bar squats. They certainly do that, but also murder the abs and posterior chain.
Plus a bit of biceps as well :)
Then I thought... I can do Zercher good mornings and kill two birds with one stone, replacing some of the RDL volume.
But I think eventually I will be able to hold far heavier loads than I can GM.
D2) Reverse Nordic torso at 45 degree angle BW 3x20sec ISO
Jefferson curl 20kg x10, 32.5kg x10 with a hold, and 30 sec hold on last rep
stretch
===
12 hour fast - Broke fast before weights with a raw carrot, beetroot and a slice of cheese
2900 calorie burn for today, according to Fitbit Charge 3, with heart rate off. Not including weights
plan to eat 3500+
-
Wednesday 10th September 2020
Felt my glutes, upper hamstrings, whole traps, lats, and calves pretty sore in bed when I woke up.
But when I tried to bend my leg was when my all my quads screamed!
Been a while since I had my quads this sore, which i think might be a good sign for gains :)
left heel/achilles feeling way better, and I think not walking today will help, as it tugs on the achey spot.
Also no hint of drained or tried feeling - I did train sub-maximal on squats, but even then some of the other exercises used Myo-reps
This is pretty unusual thing for me based on the past.
Total rest day, the rain and general lack of desire means I didn't do anything....probably for the better
----
Waking mobility work
---
16 hour fast
2200 calorie burn according to Fitbit Charge 3 - with heart rate monitor off
ate 1800
-
Thursday 11th September 2020
Quads, upper hammies still brutally sore, glutes to a lesser extent.
left heel/achilles has improved enough that walking doesn't bother it much anymore. Getting there, incrementally
Walk felt good today, had a spring to my step, and everything I did today was not as tiring
----
Waking mobility work
Mobility work pre walk - thoracic, ankle tib/calf rocking, side of ankle rocking and walks
ISOs - tendon health
split squat on balls of foot - rear leg glute tensed to stretch hip flexor x 2 mins 10 secs
single leg knee over toes calf raise, just above stretched range +8.5kg x 2mins 10 secs
externally rotated high to low band pull apart - Light rogue band - 20 with a hold, and 20 sec hold on last rep x single strand, x dual strand
band dislocates and stretch x 10
broom dislocates and stretch x 3 series
---
75 min walk/hike
middle of the walk -
backward walking backward walking up a 30-40 degree sloped path 1.5 mins x 3, with 2 mins rest
stretches
-----
18 hour fast
2800+ calorie burn according to Fitbit Charge 3 - with heart rate monitor off
Ate 2400
-
Friday 11th September 2020
Glutes, upper hammies and quads still really sore, but by 10pm, they all started to feel much better.
So should be feeling OK tomorrow. So it takes about 4 days for this amount of volume in the last workout
Both heels progressing, but left side still sore, at least no more pain when doing the ISO calf raise holds
----
Waking mobility work
ISOs - tendon health
single leg calf raise, flexed position 2 mins 10 secs
stretches
-----
18 hour fast
2700 calorie burn according to Fitbit Charge 3 - with heart rate monitor off
ate 2300
-
Saturday 12th September 2020
Quads don't feel too bad now, but posterior chain still fairly sore.
Heels better
Walk felt good today, especially backwards walk up the hill felt way easier.
I hardly even notice the lactic acid burn now.... possibly due to adapting to the long ISO holds.
Should be ready to rock tomorrow
Been thinking about moving olys from the lower body session start to 2 days later, to bridge the gap between squats and BBall/jumps
Would shorten my Lower session by 30 mins.
Been trying the Sheiko Gold app, AI based strength programming and coaching Sheiko style.
Still in the 30 day observation phase, but the wellness indicator you input each day is actually quite useful on it's own, and can tell you how well your recovery state is going.
So even if you don't subscribe to the service, to get the AI to program your workouts, the app can be useful for that alone, assuming it doesn't lock you out after the 30 days :)
I'm going to input my jumps at BBall tomorrow as a squat assistance workout in my trial, along with my usual squat sessions, see how that goes over my 30 day trial...
https://play.google.com/store/apps/details?id=com.weightliftingapp.sheikogold&hl=en
(https://lh3.googleusercontent.com/vVYt_ABbXARzaHCeXS6pewwHU1rmuhayNzFbUsaE4L5PYkIOe06MRwKLHkzvYtTtdA=w1920-h906)
(https://lh3.googleusercontent.com/Y0LkcJnoZNgJDtEc1-7yYmKXJi47pQZs6zSwAD00aUwgcjgX2I0qr0SYd5VEktWgQA=w1920-h906)
----
Waking mobility work
Mobility work pre walk - thoracic, ankle tib/calf rocking, side of ankle rocking and walks
ISOs - tendon health
single leg knee over toes calf raise, just above stretched range x 2mins 10 secs
---
55 min walk/hike
middle of the walk -
backward walking backward walking up a 30-35 degree sloped path x 2+ mins
stretches
-----
14 hour fast
2700 calorie burn according to Fitbit Charge 3 - with heart rate monitor off
plan to eat 1800-2000
-
Sunday 13th September 2020
Week 56
Height - 5'8.5"
weighed - 83.3kg(+1.2kg), 183.6lbs
waist - 33 3/8 inches (+0.25)
hip = 40 1/8 (+0.25)
upper thigh = 25 5/8 (+0.25)
Right calf = 15 3/8
Neck = 15.5
Wrist = 6.5
Tanita scale bodyfat% = 21.5% (+0.6)
Total loss so far - weight 21.6kg 47.6lbs Waist 10 1/8 inches BF% Tanita 10.4%
Averaged 3000 calories this week, against a TDEE of 2730.
A mini bulk.... and packed on some size on my legs and hips.
Largest hip size so far, and large leg size for this waist measurement as well
If my up and coming AMRAP squat sets hits higher reps then I'll know it's useful size....
-
Sunday 13th September 2020
Damn, glutes and upper hamstrings still fairly sore. Quads a little as well!
Sleep wasn't great last night either.
Back of both heels felt the best so far straight out of bed this morning.
Soft tissue work - lower body, brief session
bodyweight at home without shoes = 84kg
BBall practice session at WLC outdoor courts - 90 mins
1) 10 mins dribble and ball control drills
2) medium to high intensity moves, shots, layups, threes
3) 30 mins worth of jumps at the 35 min mark, and dunks on 8 feet netball rim
4) more moves
5) shoot a free throw and then a 3 step jump to rim after each x 15
Heels not good enough to run on balls of feet, but fine for everything else.
Lower body felt achey and heavy, so didn't feel the best, but jumps were OK though.
About 2 inches under the 9'11" rim off 3 steps, and kept it consistent throughout that last set of 15 jumps despite the growing fatigue.
Cooldown
Sit in bottom of narrow stance squat for 2 mins
single leg knee over toes soleus calf raise x25
Wall tib raise BW x25
single leg calf raise BW x25
backwards walking 30-35 degree sloped path - 2 mins x 2
stretched lower body
Resistance at the Home
felt pretty tired to start but workout turned out decent
------
externally rotated band pull apart - to forehead, shoulder, sternum + star drill combo - light rogue band - dual strands x 10 each, 20 secs rest between each axis
band rows x 15
Yates rows 20kg bar x 15
Bench dip shrugs then x10
Vertical wall ab wheel roll outs - pulling handles apart with hold at top x30
Dip shrugs - BW x20 @RPE 6
Rotating sets between each exercise 2-3 mins
A1) inverted rows - undergrip - explosive - legs bent BW x8, BW x8
+10kg x 7 @RPE 7
feet elevated 18 inches - explosive - BW x8, x8 @ RPE 7
A2) Pushups to upper abs - Close grip triangle - explosive - BW x10, feet elevated 18 inches x3
Feet elevated 18 inches - Close grip triangle - explosive -
BW x15 @ RPE 7
Straight bar dip - BW x 2 singles, BWx10 @ RPE 7
Single arm pushup - both side back to back
bar at 6th hole, 22 inches - x8 with assistance from other arm
bar at 6th hole, 22 inches - x8, x8 @ RPE 7
feeling easier, might drop down to 5th hole, 20 inches, next session
AB1) High angle rows to ribcage - slight pause at bottom, explosive - barbell 20kg x15, 40kg x5, 60kg x3
explosive
62.5kg 2x8 @RPE 8 (+1 rep)
C1) Barbell curl explosive - 20kg x10, 27.5kg x5,
32.5kg x10 @ RPE 10
30kg x10 @ RPE 9
Doing these much stricter now, hence the drop in reps.
The Sheiko Gold app told me to drop to 30kg on the second set, so I did :)
C2)Muscle clean and press - no hip drive, elbows tucked 12kg x8, 20kg x5, 22.5kg 2x12 @ RPE8 ( +1 rep)
Scaption raise 2.5kg plates x15,
3 count hold at top 3.5kg x20, x15 @RPE 8
Scarecrow into press - 40 degree chest supported- 1.25kg plates x5, 2.5kg plates x12 @RPE 8
Stretched ISO holds
hang from bar, partially 2 leg supported - x20 scap shrugs + 20 sec hang with bent knee leg raise hold
hang from bar, partially 1 leg supported - x20 scap shrugs + 20 sec hang with bent knee leg raise hold
Pullover across bench - 9.5kg x20, 1 min ISO
Jumpstretch monster mini band dislocate + stretch x a few
broom dislocate stretch
stretch
---
12 hour fast - broke fast before BBall - a bit of raw carrot/beetroot and a slice of cheese
3300 calorie burn - according to Fitbit Charge 3, with HR monitor off, not including weights
ate 3600
-
Monday 14th September 2020
The usual minor aches in the upper body, mostly in my lower biceps and upper back.
Some aches in my posterior chain and lower back is moderately sore from jumps yesterday
But I feel better today than I did yesterday even after all the stuff I did.
Heels feeling the best so far post BBall
left heel sore, but much better than this time last week.
----
Waking mobility work
Mobility work pre walk - thoracic, ankle tib/calf rocking, side of ankle rocking and walks
ISOs - tendon health
split squat on balls of foot - rear leg glute tensed to stretch hip flexor x 2 mins 15 secs
single leg calf raise, just above neutral position x 2 mins 15 secs
single leg knee over toes calf raise, just above stretched range x 2mins 15 secs
---
75 min walk/hike
middle of the walk -
backward walking backward walking up a 30-35 degree sloped path x 2.5 mins
stretches
-----
15 hour fast
2600+ calorie burn according to Fitbit Charge 3 - with heart rate monitor off
Plan to eat 1900-2000
-
Tuesday 15th September 2020
Damn glutes still a bit sore, plus lower back a bit from the jumping.
Right heel sore, but left side seems pretty good
bodyweight without shoes = 84+kg
Soft tissue work - lower body
at home - Inverted Juggernaut Squats - Cycle 1 - Week 2 - 10s Wave - day 1 Intensification
Into week 2 of the hypertrophy block, and strength seems to have jumped up quite a bit!
Long ass session today though, over 3 hours... :o
Entered all my lifts into Shieko Gold app today and it was a pain in the ass, and drained my phone battery fast, with the app, music playing and video in use!
Not sure I will bother as I have finally figured out how to program my training now, I think... and the subscription for the app is something I can't afford....
----
Peterson setups 5 inch x12, Patrick step up 6 inch x12
supported ATG split squat BW x12 + 20 sec hold at bottom on last rep
alternating sets 2 mins rest
in flat, minimal trail running shoes (Merrell Vapour trail 4)
Olys + front squats -
clean complex x 20kg
power snatch complex + 12 overhead squats, progressing lower each rep until ATG 12kg
power snatch complex + 12 overhead squats to 50% ROM x 20kg
power snatch - 5 from low hang, 5 high hang x 20kg
clean grip power snatch - 5 from low hang, 5 high hang x 20kg
2x power clean + 4 high hang power clean + 4 front squats x 40kg
2x power clean + 3 high hang power clean + 3 front squats x 50kg
1x power clean + 2 high hang power clean x 60kg
20kg overhead squats down halfway now, progressing
The powersnatches whipping up to the top now.
Squats
Did these before the back squat of the same load
Front Squat 60kg x5, 80kg x3, 90kg x3
High bar squat - flat shoe - 60kg x10. oly shoes - 60kg x5, 80kg x5, 90kg x3, 100kg x3, 110kg x2, 120kg x1
67.5% of training max (132.5kg, 292lbs)
90secs rest
90kg, 198lbs - 9 sets of 3
rest 5 mins
90kg x 16 @ RPE 8.5
Squats still hard and heavy, but I can still crank out the reps!
The main worksets felt way easier than the sets of 5 last week with 80kg... not sure sets of 3 with a weight I can squat 16+ times will do anything, but I will trust in the process.
Probably should have stuck with 1 mins rest.
Wanted to hit 13 reps with 90kg on last set, and I blew that goal away!
90kg x16 with maybe 2 reps in the tank is way stronger than the 115kg x8 @RPE 9 I did 2 weeks ago, so the lower body size gains are promising.
Upper back was rounding on the last 2 reps so stopped there. Plan was to AMRAP with 1-2 reps in the tank.
Work capacity seems decent, but upper back needs more strength and endurance.
If I can squat 90kg for over 15 reps, it should be cake to power clean it.
Anyway, next session is an AMRAP with 100kg only, goal was 12 reps, and I should hit that and more
Clean deadlift - oly shoes, no belt, facing down slope of garage, hook gripped - 60kg x5, 80kg x3, 100kg x2, 120kg x1
120kg, 264lbs x8 @ RPE 8
First time clean deadlifting in a while. I think my 1RM is about 170kg when fresh.
120kg x8 felt decent, but obviously fatigued from squats.
This group in Oly shoes - alternating sets 2 mins rest
"+" = 20-30 secs rest
B1) RDL - to mid shin - facing down slope of garage, hook gripped - 60kg x8,
90secs rest - 100kg x5, 90kg 3x5, x10
100kg felt way to heavy to use, so dropped back to 90kg
B2) Wall tib raise - body at 40 degree angle - in oly shoes BW x3, x19 +5+5+5 @ RPE 9 (+1 rep)
B4) single leg SSB Knee over toes soleus calf raise 2.5 inch elevation - Explode up, 3 count ISO in middle - 72.5kg x11 +5+5+ 40 sec ISO @ RPE 9 (+2.5kg, +1 rep)
B3) SSB single leg calf raise - arm supported 2.5 inch elevation - Explode up, 3 count ISO in middle - 72.5kg x11 +5+ 40 sec ISO @ RPE 9 (+2.5kg, +1 rep)
C1) Nordic curl - natural GHR - 6 inch aerobic step + rolled yoga mat on hip
BW x 1 unassisted + 9 assisted
Hamstrings too fatigued today from deadlifts and RDLs to do much unassisted reps.
C2) AB wheel rollouts - legs bent x 12, leg straight - 2x partial ROM
on feet, straight legs - 80% ROM x15 @ RPE 9 +1 rep
Finally hit 15 reps, will progress to paused, and maybe longer ROM, but my shoulders are at the limit of mobility for now...
SSB ATG Reverse Lunge - 4.5 inch deficit - 2 arm supported - knee forward - 2 mins rest between sides -
BW x8, 30kg x6, 50kg x3, 55kg 2x10 @RPE 9.5
55kg was too heavy, 50kg for 3x10 is way more volume.
D1) Zercher holds - with bar pad 60kg 3x30secs (+10secs)
A bit easier this week, will up the weight 5kg next week.
Sissy squat down to 8 inch pad x 30
Jefferson curl 20kg x10, 32.5kg x12 with a hold, and 30 sec hold on last rep
stretch
===
12 hour fast - Broke fast before weights with a raw carrot, beetroot and a slice of cheese
3000 calorie burn for today, according to Fitbit Charge 3, with heart rate off. Not including weights
ate 2900
-
3 hours? Man that's insane. How did you manage that on just carrot, beetroot and cheese?
-
3 hours? Man that's insane. How did you manage that on just carrot, beetroot and cheese?
My body is used to fasting, so it's pretty efficient these days, but the 5k calories from the previous day helped a bit :P
And my electrolyte drink that I mix myself helps, water + pink Himalayan salt + potassium chloride + Magnesium Bisglycinate
I use it when I BBall and train, something from my dry fasting days.
Probably helps with cramps, as I am prone to ab cramps in the past, so far no major attacks.
Most of my sessions average around 2-3 hours - the luxury of training at home :)
It would be nice to get it down to 1 hour or less, but by the time you set up stuff, warm up, ramp up, etc time flies.
Plus I prefer to consolidate all my stress onto a few days in the week for less interference and better recovery.
Training from home means you do do a bit everyday if I wanted, if you are a casual type, but that is not my style as I need to prep for each session like it's an event.
-
Wednesday 16th September 2020
A bit sore all over but way less than this time last week.
Either body is adapting already or the stimulus is not so much
Back of heels feeling way better - 8/10 for left side, 6/10 for right side
----
Waking mobility work
ISOs - tendon health
split squat on balls of foot - rear leg glute tensed to stretch hip flexor x 2 mins 15 secs
single leg knee over toes calf raise, just above stretched range x 2mins 15 secs
---
70 min walk/hike
middle of the walk -
backward walking backward walking up a 30-35 degree sloped path x 2.5 mins
stretches
-----
16 hour fast
2800 calorie burn according to Fitbit Charge 3 - with heart rate monitor off
Plan to eat 2000
-
Thursday 17th September 2020
Moderately sore all over, but most concentrated in my glutes, upper hammies, upper adductor region, calves and some quads.
Feel less motivated today vs yesterday - weird
but based on the athlete readiness chart in the Shieko Gold app, it seems to on the mark, and it's telling me to deload :)
The big peak above the blue bar was when I did my squats above
(https://i.imgur.com/64gaTIV.png)
----
Waking mobility work
Mobility work pre walk - thoracic, ankle tib/calf rocking, side of ankle rocking and walks
ISOs - tendon health
single leg knee over toes calf raise, just above stretched range x 2mins 15 secs
single leg calf raise, just above neutral position x 2 mins 15 secs
split squat on balls of foot - rear leg glute tensed to stretch hip flexor x 2 mins 15 secs
externally rotated high to low band pull apart - Light rogue band - 20 with a hold, and 20 sec hold on last rep x single strand, x dual strand
band dislocates and stretch x 15
broom dislocates and stretch
---
50 min walk/hike
middle of the walk -
backward walking backward walking up a 30 degree sloped path x a few 30sec bouts
stretches
-----
18 hour fast
2600 calorie burn according to Fitbit Charge 3 - with heart rate monitor off
plan to eat 1900-2000
-
Friday 18th September 2020
Still a bit sore, but starting to feel better.
Heels were achey in the morning, but pretty good after the calf work and walk.
Looks like it might rain on Sunday, so may have to move BBall/upper body day a day back to Monday...or a day forward, but not too keen on that
----
Waking mobility work
Mobility work pre walk - thoracic, ankle tib/calf rocking, side of ankle rocking and walks
ISOs - tendon health
split squat on balls of foot - rear leg glute tensed to stretch hip flexor x 2 mins 15 secs
single leg knee over toes calf raise, just above stretched range x 2mins 15 secs
single leg bent knee calf raise x 15, then normal x 10 - slow
---
70 min walk/hike
middle of the walk -
backward walking up a 30-40 degree sloped path 1.5 mins x 3, with 2 mins rest
stretches
-----
12 hour fast
2800 calorie burn according to Fitbit Charge 3 - with heart rate monitor off
ate 2100
-
Saturday 19th September 2020
Lower body, mostly glute, upper hammie area still sore.
Didn't feel motivated to do anything so, total rest day today
----
Waking mobility work
-----
19 hour fast
2200 calorie burn according to Fitbit Charge 3 - with heart rate monitor off
plan to eat 1900-2000
-
Sunday 20th September 2020
Week 57
Height - 5'8.5"
weighed - 83.5kg(+0.2kg), 184lbs
waist - 33 3/8 inches
hip = 40.25 (+1/8)
upper thigh = 25.75 (+1/8)
Right calf = 15.5
Neck = 15.5
Wrist = 6.5
Tanita scale bodyfat% = 21.6% (+0.1)
Total loss so far - weight 21.4kg 47.2lbs Waist 10 1/8 inches BF% Tanita 10.3%
Averaged 2900 calories this week, against a TDEE of 2700.
Gained a ton of lower body size, without getting fatter so a recomp week.
Arms also got bigger as well :)
-
Sunday 20th September 2020
Still sore, especially in my lower back and glutes.
felt my quads were quite achey as well when releasing them, so good call for a day off
Raining so skipped BBall/upper, will do it tomorrow.
Still feeling unrecovered, so a good thing
----
Waking mobility work
Soft tissue work for upper body and lower limbs and size quads
-----
20 hour fast
2300 calorie burn according to Fitbit Charge 3 - with heart rate monitor off
ate 2200
-
Monday 21st September 2020
6 days, and lower body still achey... and sleep last night was not great
Soft tissue work - lower body, brief session - felt my quads, glutes and adductors are still pretty sore!
bodyweight at home without shoes = 84.3kg
BBall practice session at WLC outdoor courts - 83 mins
1) 15 mins dribble and ball control drills
2) medium to high intensity moves, shots, layups, threes
3) 30 mins worth of jumps at the 35 min mark, and dunks on 8 feet netball rim - about 7 warmups and 15 jumps
Felt OK, but just no hops today - around 4 inches lower across the board!
Even after 6 days rest, that last workout did a number on me... the extra deadlifts I slapped on didn't exactly help....
Cooldown
Sit in bottom of narrow stance squat for 2 mins
single leg knee over toes soleus calf raise x25
Wall tib raise BW x25
single leg calf raise BW x25
Sissy Squats 50% ROM x 25
backwards walking 30-35 degree sloped path - 2 mins x 2
stretched lower body
Resistance at the Home
Felt pretty strong here on upper body, even though my lower body may not be recovered, so it appears to be just local fatigue
------
externally rotated band pull apart - to forehead, shoulder, sternum + star drill combo - light rogue band - dual strands x 10 each, 20 secs rest between each axis
band rows x 15
Yates rows 20kg bar x 15
Bench dip shrugs then x10
Vertical wall ab wheel roll outs - pulling handles apart with hold at top x30
Dip shrugs - BW x20 @RPE 6
Rotating sets between each exercise 2-3 mins
A1) inverted rows - undergrip - explosive - legs bent BW x8, BW x8
+10kg x 8 @RPE 6.5 (+1 rep)
feet elevated 18 inches - explosive - BW x9, x8 @ RPE 6.5 (+1 rep on first set)
Damn, just felt so much faster and stronger so slapped on an extra rep
A2) Pushups to upper abs - Close grip triangle - explosive - BW x10, feet elevated 18 inches x3
Feet elevated 18 inches - Close grip triangle - explosive -
BW x15 @ RPE 7
Straight bar dip - BW x 2, BWx11 @ RPE 7 (+1 rep)
AB1) High angle rows to ribcage - slight pause at bottom, explosive - barbell 20kg x15, 40kg x5, 60kg x3
explosive
62.5kg 2x9 @RPE 8 (+1 rep)
B2) Bench - shoulder width 14 inch grip 20kg x10, 40kg x8
60kg x 10 @ RPE 7
70kg x8 @ RPE 9
First time benching in ages, and I'm stronger on it than I thought.
Had to use a shoulder width grip, otherwise my right shoulder has an ache.
Felt pretty unstable on my adjustable bench
1RM looks to be around 100kg.
All time best is 295lbs, and 225lbs x9 back in my fatter 100kg days, but I have done 100kg for slow HIT style reps for a set of 8-10 at 19 years old, at a lean 70kg...
I have short arms so my leverages are good for benching even with a close grip, but bad for dunking :)
Single arm pushup - both side back to back
bar at 6th hole, 22 inches - x9 @ RPE 7 (+1 rep)
C1) Barbell curl explosive - 20kg x10, 27.5kg x5,
32.5kg x11 @ RPE 10 (+1 rep)
27.5kg x11 @ RPE 9
C2)Muscle clean and press - no hip drive, elbows tucked 12kg x8, 20kg x5, 22.5kg x13, 25kg x10 @ RPE8 ( +1 rep on 22.5kg set, +2.5kg on last set)
Scaption raise 2.5kg plates x10,
3 count hold at top 3kg x16, 4.5kg x9 @RPE 8
Scarecrow into press - 40 degree chest supported- 1.25kg plates x5, 2.5kg plates 2x10 @RPE 8
Stretched ISO holds
hang from bar, partially 1 leg supported - x20 scap shrugs + 20 sec hang with bent knee leg raise hold x2 sets
Pullover across bench - 9.5kg x15, 1 min ISO
High Bar Squat 20kg x10 progressively lower, 40kg x8, 60kg x10, x8, 70kg 2x5
Some light sets to grease the groove
Jumpstretch monster mini band dislocate + stretch x a few
stretch
---
12 hour fast - broke fast before BBall - a bit of raw carrot/beetroot and a slice of cheese
5000 calorie burn - according to Fitbit Charge 3, with HR monitor on, not including weights
plan to eat 3000+
ugh left the heart rate monitor on which is why the calorie burn is so inflated!
-
Tuesday 22nd September 2020
As expected my front delts and pecs are moderately sore from benching for the first time in a while.
Biceps, posterior chain, quads and calves are sore as well, but not too bad
Left heel feels ok, but right side still annoys me
----
Waking mobility work
Mobility work pre walk - thoracic, ankle tib/calf rocking, side of ankle rocking and walks
ISOs - tendon health
split squat on balls of foot - rear leg glute tensed to stretch hip flexor x 2 mins 15 secs
single leg knee over toes calf raise, just above stretched range x 2mins 15 secs
single leg calf raise, just above neutral position x 2 mins 15 secs
---
70 min walk/hike
middle of the walk -
backward walking backward walking up a 30-35 degree sloped path x 2.5 mins
stretches
-----
16 hour fast
2600+ calorie burn according to Fitbit Charge 3 - with heart rate monitor off
Plan to eat 2000
-
Wednesday 23rd September 2020
Not feeling too bad today, but my otter quads and glutes were feeling achey when I woke up
Energy and motivation is back, so it took about 8 days to recover from the last lower body session... even then maybe an extra day off would be even better as when I was releasing my quads they still felt pretty sore upon compression...
Right heel/achilles achey as per usual, but these things take a few months to heal, so we keep plugging away at it
bodyweight without shoes = 83.5kg
Soft tissue work - lower body
at home - Inverted Juggernaut Squats - Cycle 1 - Week3 - 10s Wave - day 1 Realization
Into week 3 of the hypertrophy block, Realization day where we see if all the work has done anything to my leg strength
----
Peterson setups 5 inch x12, Patrick step up 6 inch x12
supported ATG split squat BW x12 + 20 sec hold at bottom on last rep
alternating sets 2 mins rest
in flat, minimal trail running shoes (Merrell Vapour trail 4)
Olys + front squats -
clean complex x 20kg
power snatch complex + 12 overhead squats, progressing lower each rep until ATG 12kg
power snatch complex + 5 overhead squats x 20kg
power snatch - 5 from low hang, 5 high hang x 20kg
clean grip power snatch - 5 from low hang, 5 high hang x 20kg
2x power clean + 3 high hang power clean + 3 front squats x 40kg
2x power clean + 3 high hang power clean + 3 front squats x 50kg
1x power clean + 2 high hang power clean x 60kg
20kg overhead squats finally all the way down, still feels tough!
Getting close to being able to triple the 60kg high hang power clean, so leg strength is going up.
Squats
Did these before the back squat of the same load
Front Squat 60kg x3, 80kg x2, 90kg x1
High bar squat - bare feet - 40kg x pause with 10 deep breaths +5, 60kg x5. Oly shoes - 60kg x5, 80kg x3, 95kg x2, 105kg x1, 115kg x1
75+% of training max (132.5kg, 292lbs)
AMRAP 105kg, 231lbs x 13 @ RPE 9.5 (+3 reps)
= e1RM 155kg, 341lbs
Was supposed to rep out 100kg, but I went up to 105kg to see if I had finally improved on the 105kg x10 I did back on the 16th June... and I did!
Sure didn't feel easy, and I was not happy with my form, didn't keep my back tight and upright as I would have liked.
So e1Rm of 155kg, 341lbs, 1.85x bodyweight, should be enough for a 30 inch vertical and 34 off a run....
Almost enough strength to power clean 100kg with a high catch.
Rep calculator says I can do 120kg x 10, and 140kg x 5... if so that's a big jump from a few weeks ago!
I probably can't do it right now, as I haven't had any heavy weights on my back, but in a few months time, when the strength blocks arrive I should be able to, and maybe more by then.
Could be delayed training effect from me busting my ass the previous 3 months, even though I had no gains then, but now with a lower squat frequency of once a week, its rebounding back up.
This group in Oly shoes - alternating sets 2 mins rest
"+" = 20-30 secs rest
B1) RDL - to mid shin - facing down slope of garage, hook gripped - 60kg x8,
90secs rest - 80kg 4x6, x12 @ RPE 7
B2) Wall tib raise - body at 40 degree angle - in oly shoes BW x5, x19 +5+5+5+5 @ RPE 10
B4) single leg SSB Knee over toes soleus calf raise 2.5 inch elevation - Explode up, 3 count ISO in middle - 75kg x11 +5+5+ 40 sec ISO @ RPE 9 (+2.5kg)
B3) SSB single leg calf raise - arm supported 2.5 inch elevation - Explode up, 3 count ISO in middle - 75kg x11 +5+ 40 sec ISO @ RPE 9 (+2.5kg)
C1) Nordic curl - natural GHR - 6 inch aerobic step + rolled yoga mat on hip
BW x 3 unassisted + 7 assisted
C2) AB wheel rollouts - legs bent x 12, leg straight x1
on feet, straight legs - 80% ROM - 3 count pause - BW x5, x4 @RPE 9
Added the pause and man it makes it way harder!
SSB ATG Reverse Lunge - 4.5 inch deficit - 2 arm supported - knee forward - 2 mins rest between sides -
BW x8, 30kg x5, 50kg x3, 55kg x10, 50kg 2x10 @RPE 9.5 (+1 set)
Zercher holds - with bar pad 3 mins rest - 65kg 3x30secs (+5kg)
Not too bad, will go up 5kg again next week.
Sissy squat down to 8 inch pad x 30
Jefferson curl 20kg x10, 35kg x10 with a hold, and 30 sec hold on last rep (+2.5kg)
stretch
===
12 hour fast - Broke fast before weights with a raw carrot, beetroot and a slice of cheese
2800+ calorie burn for today, according to Fitbit Charge 3, with heart rate off. Not including weights
plan to eat 3000+
-
Nice job on the 105kgx13 squat. You grinded out the last couple reps like a boss!
-
Nice job on the 105kgx13 squat. You grinded out the last couple reps like a boss!
Thanks man, it was hard.
I thought about trying for a 14th rep, but I know the injury risk would be pretty high so racked it straight away
Just not worth the risk
Thursday 24th September 2020
A slight and mild drained feeling, which I kinda expected with AMRAP squats, and pushing a few of the other exercises pretty hard in RPE as well.
Achey all over, but much less than last 2 weeks.
Whole trap/upper back is beat up from the Zerscher holds! Lower biceps as well, and left side a little strained from the ab wheel roll outs... from the stretch
Heels feeling much better. Better each week. Left side feels like 90%, while right side still achey.
Program calls for a deload next week but I will likely skip it during these first two hypertrophy blocks, since I'm only training twice a week total right no.
Since I took an extra day off last week, this week I have less rest before I BBall again, but with less volume I should be recovered by Sunday.
Felt quite springy and "strong" on the walk today, interesting
----
Waking mobility work
Mobility work pre walk - thoracic, ankle tib/calf rocking, side of ankle rocking and walks
ISOs - tendon health
single leg calf raise, just above neutral position x 2 mins 15 secs
split squat on balls of foot - rear leg glute tensed to stretch hip flexor x 2 mins 15 secs
single leg knee over toes calf raise, just above stretched range x 2mins 15 secs
---
70 min walk/hike
middle of the walk -
backward walking backward walking up a 30-35 degree sloped path x 2.5 mins
stretches
-----
16 hour fast
2700+ calorie burn according to Fitbit Charge 3 - with heart rate monitor off
Plan to eat 2000
-
Friday 25th September 2020
Upper body feeling ok apart from my left bicep when I try to stretch it, feels strained when I try to stretch it, hope it heals up by Sunday..
Whole lower body still fairly sore
Heels feeling much better today, right side no longer hurting when walking cold
Left side 9.5/10, right side 7/10
----
Waking mobility work
Mobility work pre walk - thoracic, ankle tib/calf rocking, side of ankle rocking and walks
ISOs - tendon health
single leg knee over toes calf raise, just above stretched range x 2mins 15 secs
externally rotated high to low band pull apart - Light rogue band - 20 with a hold, and 20 sec hold on last rep x dual strand
band dislocates and stretch x 15
broom dislocates and stretch
---
55 min walk/hike
middle of the walk -
backward walking backward walking up a 30-35 degree sloped path x 2.5 mins
stretches
-----
15 hour fast
2700 calorie burn according to Fitbit Charge 3 - with heart rate monitor off
Plan to eat 2000
-
Saturday 26th September 2020
Woke up early, felt my legs and hips still pretty sore and deep down inflamed, went back to sleep and a few hours later felt much better.
Still sore, but legs have the light crisp feeling, so I think I should be able to BBall/jump decently tomorrow
heel/achilles - Left side 9.5/10, right side 7/10
Full rest day today
----
Waking mobility work
upper body stretches and some calf soft tissue work
-----
16 hour fast
2500 calorie burn according to Fitbit Charge 3 - with heart rate monitor off
Plan to eat 2000
-
Sunday 27th September 2020
Week 58
Height - 5'8.5"
weighed - 83.2kg(-0.3kg), 183.4lbs
waist - 33 3/8 inches
hip = 40.25
upper thigh = 25.75
Right calf = 15.5
Neck = 15.5
Wrist = 6.5
Tanita scale bodyfat% = 22% (+0.4)
Total loss so far - weight 21.7kg 47.8lbs Waist 10 1/8 inches BF% Tanita 9.9%
Averaged 2780 calories this week, against a TDEE of 2770.
Yeah about maintenance, even though I did hit 4000 on 2 days around my training
------
Still feeling pretty sore in my lower body, so still resting today
Monday is better for BBall/jumps anyway, less people around.
heel/achilles - Left side 9.5/10, right side 8/10
right side improved quite a bit
----
Waking mobility work
upper body soft tissue work
ISOs - tendon health
single leg knee over toes calf raise, just above stretched range x 2mins 15 secs, x1 min 15 secs, 2x 40 secs
single leg calf raise, just above neutral position x 1 mins 15 secs
split squat on balls of foot - rear leg glute tensed to stretch hip flexor x 1 mins 15 secs
-----
19 hour fast
2200 calorie burn according to Fitbit Charge 3 - with heart rate monitor off
Plan to eat 1800-2000
-
Monday 28th September 2020
Legs/hips still a bit achey
Soft tissue work - lower body, brief session
bodyweight at home without shoes = 84.8kg
BBall practice session at WLC outdoor courts - 90 mins
1) 15 mins dribble and ball control drills
2) movement efficiency drills - 2 sets each - star drill, 2 legged side to side speed hops, front to back speed hops, 2 legged star drill
3) medium to high intensity moves, shots, layups, threes
4) 30 mins worth of jumps at the 35 min mark, and dunks on 8 feet netball rim -
5) depth jumps off 30 inches to high tough x 5
6) intervals - halfcourt - all to 75% effort x 5
backwards runnning
side ways sprint bound x alternating sides, 5 each side
Euro step hop hop, alternating sides
So much for empty court... ahh school holidays have started and there were activity and BBall camps at the courts!
Overhead a comment "that guy must be lifting weights, look how big his traps are" :)
They don't seem that big to me, but these teens only see once every few months, so it's more noticeable to them.
Also got a comment on my calf size, and yeah they have blown up since I started doing the holds and Myo-reps on them.
Also have been getting comments of "look how big that guy is" whenever I start jumping around these kids and school girls recently.
They relate my jumping to my build somehow.... well that also tells me I need to strip the fat and get leaner :)
Adding in low intensity hops and stuff to start conditioning my feet and lower legs/achilles. Felt decent, only a slight ache from right heel
Jumps were OK, but down an inch across the board, and 2 inches on single leg jump.
Legs still felt sore and heavy.
Tried some 30 inch depth jumps off my portable stool, and by best one only matched my vertical, touching about 9'7".
The rest were much lower 9'3" or so. Mostly due to timing of the arm swing I think.
Cooldown
Sit in bottom of narrow stance squat for 2 mins
backwards walking 30-35 degree sloped path - 2 mins x 2
stretched lower body
Resistance at the Home
Felt tired this session, triceps especially felt weak.
Removing some stuff from this workout and doing them in a new session.
To shorten my session and keep things fresher
------
externally rotated band pull apart - to forehead, shoulder, sternum + star drill combo - light rogue band - dual strands x 10 each, 20 secs rest between each axis
band rows x 15
Yates rows 20kg bar x 15
Bench dip shrugs then x10
Vertical wall ab wheel roll outs - pulling handles apart with hold at top x30
Dip shrugs - BW x20 @RPE 6
Rotating sets between each exercise 2-3 mins
A1) inverted rows - undergrip - explosive - legs bent BW x8, BW x8
+10kg x 8 @RPE 7 (+1 rep)
feet elevated 18 inches - explosive - BW x9, x8 @ RPE 7
A2) Pushups to upper abs - Close grip triangle - explosive - BW x10, feet elevated 18 inches x3
Feet elevated 18 inches - Close grip triangle - explosive -
BW x12 @ RPE 7
Straight bar dip - BW x 2, BWx12 @ RPE 7 (+1 rep)
AB1) High angle rows to ribcage - slight pause at bottom, explosive - barbell 20kg x15, 40kg x5, 60kg x3
explosive
62.5kg 2x10 @RPE 8 (+1 rep)
Rep goal reached, so adding 2.5kg next week, dropping reps back to 5 and building back up
Felt like I had 2-3 reps in the tank... seems like my strength gains are outpacing my progression scheme, a good problem to have!
I'll reach around bodyweight in 1 year at this rate, which is still solid.
B2) Bench - shoulder width 14 inch grip 20kg x10, 40kg x8, 60kg x5
70kg x3 @ RPE 8
Felt way harder than last week, and both shoulders and left trap hurt, so crossing this off the menu!
plus it's a pain without another barbell to down rows and these back to back.
Single arm pushup - both side back to back
bar at 6th hole, 22 inches - x9 @ RPE 7
pretty easy, will go down to 5h hole, 20 inches next week.
C1) Barbell curl explosive - 20kg x10
just a light set, will be moving these to my new day
Stretched ISO holds
hang from bar, partially 1 leg supported - x20 scap shrugs + 20 sec hang with bent knee leg raise hold
hang from bar, partially 1 leg supported - x20 scap shrugs + 20 sec hanging L sit hold - damn finally strong enough to do this, thank you ab wheel.. I think
Pullover across bench - 9.5kg x15, 1 min ISO
High Bar Squat 20kg x10 progressively lower, 40kg 5x5
Some light sets to work on my stance width. Thinking of going a bit wider, so I can stay more upright, like my front squat.
taxes my ankle ROM much less as well.
Jumpstretch monster mini band dislocate + stretch x a few
stretch
---
12 hour fast - broke fast before BBall - a bit of raw carrot/beetroot and a slice of cheese
3400 calorie burn - according to Fitbit Charge 3, with HR monitor on, not including weights
ate 4300
-
Tuesday 29th September 2020
Don't feel too bad today, mostly achey in my feet and lower legs, and adductors. Upper body not much.
ABs are fairly sore though from the hanging L-Sit
No tired feeling despite all the jumps.
Both heels achey this morning, but felt better latter in the day
Left side 8/10, right side 7/10
----
Waking mobility work
ISOs - tendon health
split squat on balls of foot - rear leg glute tensed to stretch hip flexor x 2 mins 15 secs
single leg calf raise, just above neutral position x 2 mins 15 secs
single leg knee over toes calf raise, just above stretched range x 2mins 15 secs
---
72 min walk/hike
middle of the walk -
backward walking backward walking up a 30-35 degree sloped path x 2.5 mins
stretches
-----
15 hour fast
2700 calorie burn according to Fitbit Charge 3 - with heart rate monitor off
Plan to eat 1900-2000
-
tentatively moving to a new split
7 day cycle
Day 1 - Lower body - olys and squats
Day 2 - rest, walk
Day 3 - lower/upper 2
Day 4 - rest, walk
Day 5 - rest
Day 6 - BBall, high intensity jumps, upper1
Day 7 - rest, walk
So I'm pretty much doing 3 whole body workouts per week now.
With an option an extra BBall/jump day later on on day 4, and moving day 3.
And maybe stretching to an 8 day cycle.
I've been dreading doing my calf work after the squats, so this will fix that, and shorten my long ass workouts
So curls and all my shoulder/cuff work will be moved to Day 3.
Along with my calf and tib exercises.
Plus my Zercher holds. Might also add in Zercher carries
Maybe move my ab work to this day as well.
Stuff that can be recovered from fairly quickly.
-
Wednesday 30th September 2020
Crap sleep. I felt deep down tired, so probably still recovering BBall/jumps
Right heel/achilles achey
bodyweight without shoes = 85+kg in winter clothing
Soft tissue work - lower body
at home - Inverted Juggernaut Squats - Cycle 1 - Week 4 - 10s Wave - day 1 DELOAD
I was going to skip the deload, but my body forced me to do it today... opfhhh what a mess today was..
No wonder bench two days ago felt twice as hard as last week.
Considering this, I jumped fairly well then as well, with this much fatigue.
----
Peterson setups 5 inch x12, Patrick step up 6 inch x12
supported ATG split squat BW x12 + 20 sec hold at bottom on last rep
alternating sets 2 mins rest
in flat, minimal trail running shoes (Merrell Vapour trail 4)
Olys + front squats -
clean complex x 20kg
power snatch complex + 12 overhead squats, progressing lower each rep until ATG 10kg
power snatch complex + 10 overhead squats x 20kg
power snatch - 5 from low hang, 5 high hang x 20kg
clean grip power snatch - 5 from low hang, 5 high hang x 20kg
2x power clean + 3 high hang power clean + 3 front squats x 40kg
2x power clean + 3 high hang power clean + 3 front squats x 50kg
1x power clean + high hang power clean + MISS x 60kg
Power clean 70kg x MISS after racking, 70kg x 2 more misses
Yikes so many misses, and all were pulled up to my chin! Just too slow, CNS sluggish and asleep
The first miss with 70kg I actually racked and then dropped!
Squats
Did these before the back squat of the same load
Front Squat 80kg x3
High bar squat - bare feet - 40kg x pause with 10 deep breaths +5, 60kg x5. Oly shoes - 60kg x5, 80kg 3x5, 100kg x1, x2
85kg, 187lbs x5
80kg, 176lbs x5
70kg, 154lbs x5
Damn, squats felt terrible today, bad form and just felt so damn heavy and hard.
Volume is actually much higher than what I'm supposed to do on the deload... well I was planning to skip it...
100kg sets, about my 14 rep max, felt like a 5 rep max :0
This group in Oly shoes - alternating sets 2 mins rest
"+" = 20-30 secs rest
RDL - to mid shin - facing down slope of garage, hook gripped - deadlifted off the floor - 1 min rest - 60kg 3x6
B1) Wall tib raise - body at 40 degree angle - BW 2x12
B2) single leg SSB Knee over toes soleus calf raise 2.5 inch elevation - BW x 10, 30kg x12
B3) SSB single leg calf raise - arm supported 2.5 inch elevation - BW x 10, 30kg x12
C1) Nordic curl - natural GHR - 6 inch aerobic step + rolled yoga mat on hip
BW x 10 assisted
C2) AB wheel rollouts - legs bent x 12
on feet, straight legs - 80% ROM - BW x6
SSB ATG Reverse Lunge - 4.5 inch deficit - 2 arm supported - knee forward - 2 mins rest between sides -
BW x10, 30kg 2x6
Lateral squat - BW x10
one side at a time - 10kg x10
Jefferson curl 20kg x10, 35kg x10 with a hold, and 30 sec hold on last rep
stretch
===
14 hour fast - Broke fast before weights with a raw carrot, beetroot and a slice of cheese
2800 calorie burn for today, according to Fitbit Charge 3, with heart rate off. Not including weights
plan to eat 2600-3000
-
Thursday 1st September 2020
Woke up feeling my calves, VMO and posterior chain moderately sore - despite the deload
Whole body is fairly sore, but by late afternoon much less so.
Legs by night time already have a bit of that snappy crisp feeling, which I haven't felt in a few weeks
So I am good to reset my BBall day back one day early to Sunday again.
Both heels feeling better than yesterday
----
Waking mobility work
ISOs - tendon health
split squat on balls of foot - rear leg glute tensed to stretch hip flexor x 2 mins 15 secs
single leg knee over toes calf raise, just above stretched range x 2mins 15 secs
---
95 min walk/hike
middle of the walk -
backward walking backward walking up a 30-35 degree sloped path x 2.5 mins,
35-40 slope 1.5mins x 2 (2 mins rest)
stretches
-----
18 hour fast
2800 calorie burn according to Fitbit Charge 3 - with heart rate monitor off
Plan to eat 1900-2100
---
Thinking about getting some selector adjustable dumbbells, my current spin locks make me sad.... :/
Just too slow for loads between 5-10kg, but I have 125kg worth of 5kg plates for it, 12 each handle...
And a plate loadable adjustable kettlebell as well
-
Friday 2nd September 2020
Crappy broken sleep, due to drills and machines going off next door :/
Still a bit sore
Heels better, but left quad tendon was achey
----
Waking mobility work
Mobility work pre walk - thoracic, ankle tib/calf rocking, side of ankle rocking and walks
ISOs - tendon health
single leg knee over toes calf raise, just above stretched range x 2mins 15 secs, 2x1min 15 secs
single leg doorway wall sit x 1+ min
externally rotated high to low band pull apart - Light rogue band - 20 with a hold, and 20 sec hold on last rep x dual strand
band dislocates and stretch x 15
broom dislocates and stretch
---
70 min walk/hike
middle of the walk -
backward walking backward walking up a 30-35 degree sloped path x 2.5 mins
stretches
-----
20 hour fast
2600 calorie burn according to Fitbit Charge 3 - with heart rate monitor off
Plan to eat 1900-2000
-
Saturday 3rd September 2020
Total rest day
Still feeling a bit sore in my lower body
Heels/achilles better, left quad tendon still achey
----
Waking mobility work
Stretches
-----
18 hour fast
2300 calorie burn according to Fitbit Charge 3 - with heart rate monitor off
ate 1900
-
Sunday 4th October 2020
Week 59
Height - 5'8.5"
weighed - 84kg(+0.8kg), 185.2lbs
waist - 33.5 inches (+1/8)
hip = 40.25
upper thigh = 25.75
Right calf = 15.5
Neck = 15.5
Wrist = 6.5
Tanita scale bodyfat% = 21.7% (-0.3)
Total loss so far - weight 20.9kg 46lbs Waist 10 inches BF% Tanita 10.2%
Averaged 2850 calories this week, against a TDEE of 2645.
Was on track to drop weight but a 4.5k calorie day ruined that....
-
Sunday 4th October 2020
Crap sleep last night. Feeling a bit meh.
Adductors still fairly sore...
Soft tissue work - lower body
bodyweight at home without shoes = 84.5kg. Heavy, but post session, was under 84kg, so holding a lot of water.
BBall practice session at WLC outdoor courts - 118 mins
1) 15 mins dribble and ball control drills
2) medium to high intensity moves, shots, layups, threes
3) movement efficiency drills - 2 sets each - star drill, 2 legged side to side speed hops, front to back speed hops, 2 legged star drill
4) 30 mins worth of jumps at the 35 min mark, and dunks on 8 feet netball rim - 10 warm up jumps, about 20 max effort of all types
5) intervals - halfcourt - all to 75% effort x 5
backwards runnning
side ways sprint bound x alternating sides, 5 each side
Euro step hop hop, alternating sides
Hot day, felt weak and lacking energy. Legs like jelly.
So no aggressiveness and intent in my jumps.
Until my third last one before I wrapped things up and touched 9'10" rim...
Gotta get over this current 9'10" hump, getting lighter/leaner will help.
On the plus side it appears my heel/achilles is starting to turn the corner, felt much better during and a couple hours after the session.
Started to run on the balls of my feet a bit as well.
Cooldown
Sit in bottom of narrow stance squat for 2 mins
Wall tib riase BW x20
Knee over toes single leg calf raise BW x20
backwards walking 30-35 degree sloped path - 2 mins x 2
stretch lower + upper
---
12 hour fast - broke fast before BBall - a bit of raw carrot/beetroot and a slice of cheese
4000 calorie burn - according to Fitbit Charge 3, with HR monitor on
Ugh left HR monitor on, inflated calorie burn a ton.
Plan to eat 2500-2600
-
Monday 5th September 2020
Better sleep. Very mild tired feeling, and not much soreness if any.
My posterior chain was feeling pretty hammered last night, so I expected more.
Only my right heel/achilles is achey, but better than this time last week.
----
Waking mobility work
Mobility work pre walk - thoracic, ankle tib/calf rocking, side of ankle rocking and walks
ISOs - tendon health
single leg calf raise, just above neutral position x 2 mins 15 secs
single leg knee over toes calf raise, just above stretched range x 2mins 15 secs
externally rotated high to low band pull apart - Light rogue band - 20 with a hold, and 20 sec hold on last rep x dual strand
band dislocates and stretch x 15
broom dislocates and stretch
---
70 min walk/hike
middle of the walk -
backward walking backward walking up a 30-35 degree sloped path x 2.5 mins
stretches
-----
19 hour fast
2600+ calorie burn according to Fitbit Charge 3 - with heart rate monitor off
Plan to eat 1900-2000
-
Tuesday 7th October 2020
Crap sleep once again, but feel decent enough.
All lower body muscles feel sore to pressure though, so still recovering from BBall/jumps
Right heel/achilles achey but better
bodyweight without shoes = 84+ kg
Soft tissue work - lower body
at home - Juggernaut Squats - Cycle 1 - Week 5 - 8s Wave - day 1 Accumulation
What a difference from last week, feeling back to sorta normal after the deload.
Still I feel like I am carrying fatigue from BBall 2 days ago into this session each week, just that some weeks I have less of it.
I'll roll with it for the time being
Skipping upper body stuff post BBall, 2 days ago helped as well
Tiring session, glad I dropped the calf, tib and Ab work from this session!
----
Peterson setups 5 inch x12, Patrick step up 6 inch x12
supported ATG split squat BW x12 + 20 sec hold at bottom on last rep
alternating sets 2 mins rest
in flat, minimal trail running shoes (Merrell Vapour trail 4)
Olys + front squats -
clean complex x 20kg
power snatch complex + 10 overhead squats, deeper each rep x 20kg
power snatch - 4 from low hang, 4 high hang x 20kg
clean grip power snatch - 4 from low hang, 4 high hang x 20kg
1x power clean + 3 high hang power clean + 3 front squats x 40kg
1x power clean + 3 high hang power clean + 3 front squats x 50kg
1x power clean + 3 high hang power clean x 55kg
form was bad today, bar looping away from my body and crashing down on me
Squats
Did these before the back squat of the same load
Front Squat 60kg x3, 80kg x3
High bar squat - bare feet - 40kg x pause with 10 deep breaths, 60kg x10. Oly shoes - 60kg x5, 80kg x4, 100kg x3, 110kg x2, 120kg x1
65% of training max 142.5kg
4-5 mins rest
95kg, 209lbs x8
100kg, 220lbs x8
95kg, 209lbs 3x8 @ RPE 8 on last set
Low bar squat - 80kg x5
Heavier warmup sets felt heavy at first, but after a 10 sec support before each set things felt OK
Instead of doing 8 sets of 5 with 95kg, with 1.5 mins rest as per Inverted Juggenaut, I did the normal version of 5x8.
Only 3 rep difference with a 16RM load, still not that easy though.
Pleased with my form today, not sure what happened but I stayed upright on all sets, and fixed the tipping forward onto toes on my left leg today.
Felt more even, and bar path was vertical.
Focusing view on a distant tree helped.
I did a low bar squat after to try out, felt good, no shoulder issues, and it felt muche asier and more stable to do fast reps with vs high bar.
Same form as my high bar, staying upright and using quads, instead of Rippetoe hip drive.
This group in Oly shoes - alternating sets 2 mins rest
"+" = 20-30 secs rest
RDL - to mid shin - facing down slope of garage, hook gripped - deadlifted off the floor - 1 min rest - 60kg x10, 80kg x3
100kg 2x12 @ RPE 8
damn that felt hard/heavy to hold but fairly easy for my posterior chain....
Single leg kneeling deadlift BW x5 each side
Nordic curl - natural GHR - 6 inch aerobic step + rolled yoga mat on hip.
5 tiny partial reps and 3 assisted reps to warmup
BW x 2 unassisted + 8 assisted
Lateral squat - BW x10,
10kg x8 each side alternating
SSB ATG Reverse Lunge - 4.5 inch deficit - 1 arm supported in oly shoes - knee forward - 2 mins rest between sides -
BW x10, 30kg x5, 50kg x3
57.5kg x12 @ RPE 9.5
Jefferson curl 20kg x10, 35kg x10 with a hold, and 30 sec hold on last rep
stretch
===
14 hour fast - Broke fast before weights with a raw carrot, beetroot and a slice of cheese
2700+ calorie burn for today, according to Fitbit Charge 3, with heart rate off. Not including weights
ate 3400+
-
Wednesday 5th September 2020
Mild drained/tired feeling
Moderately sore, mostly in my upper hamstrings.
Abs and calves are fairly sore as well despite no direct work.
I think the GHR might have worked my calves though, as I did feel them fire during it
Right heel feeling better
Thankfully no deep down brusied DOMS in my upper quads and glutes unlike the previous block.
I think cutting down on the SSB reverse lunge volume is the main difference.... for some reason this exercise causes a lot of muscle damage in my lower body!
----
Waking mobility work
Mobility work - thoracic, ankle tib/calf rocking, side of ankle rocking and walks
ISOs - tendon health
split squat on balls of foot - rear leg glute tensed to stretch hip flexor x 2 mins 15 secs
single leg calf raise, just above neutral position x 2 mins 15 secs
single leg knee over toes calf raise, just above stretched range x 2mins 15 secs
stretches
-----
16 hour fast
2400+ calorie burn according to Fitbit Charge 3 - with heart rate monitor off
Plan to eat 1800-1900
-
The Natural GHR's I do include me propping balls of my feet under a sturdy weight not my calves and they really give your calves a good working out.
You will definitely see some mass development of the Calf with the GHR's
-
The Natural GHR's I do include me propping balls of my feet under a sturdy weight not my calves and they really give your calves a good working out.
You will definitely see some mass development of the Calf with the GHR's
Yeah I hook my feet under a car so my toes are pressed into the floor
-
Thursday 8th October 2020
Lower body and posterior chain still moderately sore, as well as my lateral delts, from the overhead squats I think.
bodyweight at home without shoes = 84.9kg
43 min walk/hike
middle of the walk -
backward walking backward walking up a 30-35 degree sloped path x 2.5 mins
Resistance at the Home
Experimental session, whole upper body , calves, abs and zercher holds/carries all in one session.
16+ exercises!
Kinda long session...
------
externally rotated band pull apart - to forehead, shoulder, sternum + star drill combo - light rogue band - dual strands x 10 each, 20 secs rest between each axis
band rows x 15
Yates rows 20kg bar x 15
Bench dip shrugs then x10
Vertical wall ab wheel roll outs - pulling handles apart with hold at top x20
Dip shrugs - BW x20 @RPE 6
Rotating sets between each exercise 2-3 mins
A1) inverted rows - undergrip - explosive - legs bent BW x8, BW x8
+10kg x 9 @RPE 7 (+1 rep)
feet elevated 18 inches - explosive - BW x8, x8 @ RPE 7 (-1 rep on first set)
A2) Pushups to upper abs - Close grip triangle - explosive - BW x10, feet elevated 18 inches x3
BW x12 @ RPE 6
Straight bar dip - BW x 2, BWx12 @ RPE 7
AB1) High angle rows to ribcage - slight pause at bottom, explosive - barbell 20kg x15, 40kg x5, 60kg x3
explosive
65kg 2x5 @RPE 7 (+2.5kg, - 5 reps)
upped 2.5kg, dropped reps to 5 and building back up
B2) Bench - shoulder width 14 inch grip 20kg x10, 40kg x8,
60kg x 8 @ RPE 6.5
70kg x10 @ RPE 9 (+2 reps)
Felt decent today. kept elbows tucked, no shoulder pain
Single arm pushup - both side back to back
bar at 5th hole, 20 inches - x8 @ RPE 8 (-2 inches)
C1) single leg SSB Knee over toes soleus calf raise 4.5 inch elevation - Explode up, 3 count ISO in middle - 77.5kg x12, x11 @ RPE9 (+2.5kg, +1 rep)
C2) Wall tib raise - body at 40 degree angle - in oly shoes BW x5, x15, x14 @ RPE9
C3) SSB single leg calf raise - arm supported 4.5 inch elevation - Explode up, 3 count ISO in middle - 77.5kg x8, 70kgx8 @ RPE9
D1) Zercher carries - with bar pad 60kg x 5 secs
60kg x 45 sec carry
70kg x 45 sec carry
Damn second set was brutal, especially when done back to back with Ab wheel!
D2)Muscle clean and press - no hip drive, elbows tucked 10kg x8, 20kg x5, 25kg x12, x12 @ RPE8 ( +2.5kg)
D3) AB wheel rollouts - legs bent x 12, leg straight x2
on feet, straight legs - 85% ROM - 3 count pause - BW x5, x5 @RPE 9 (+1 rep on second set)
Increased ROM 5%, 3 inches, improved shoulder mobility/strength.
E1) Barbell curl explosive - 20kg x10, 27.5kg x3,
27.5kg x8 @ RPE 9
25kg x8 @ RPE 9
Had to drop weight, biceps damn tired from Zercher carries. Could probably reduce down 1 set as well.
E2) Scarecrow into press - 40 degree chest supported- 1.25kg plates x5, 3.5kg x10, 2.5kg plates x10 @RPE 8
Stretched ISO holds
hang from bar, partially 1 leg supported - x20 scap shrugs + 20 sec hang with partial L-sit hold
hang from bar, partially 1 leg supported - x20 scap shrugs + 20 sec hang with L-sit hold
hang from bar, with bent knee leg raise hold - x20 scap shrugs
dang abs/hip flexors have gotten way stronger, could only hold an L-Sit for 3-4 secs a few months back!
next stage is front lever, and to pull up while doing it, and L hang muscle ups as my bar height requires me to keep the legs up :)
Pullover across bench - 9.5kg x15, 1 min ISO
Jumpstretch monster mini band dislocate + stretch x a few
stretch
---
12 hour fast - broke fast before BBall - a bit of raw carrot/beetroot and a slice of cheese
3000+ calorie burn - according to Fitbit Charge 3, with HR monitor off, not including weights
plan to eat 3000+
-
Friday 9th October 2020
Upper hamstrings/adductors still pretty sore.
Abs and calves moderately sore, but upper body overall not too bad.
Right heel feeling better
Legs starting to feel fresher already, much better than last block
----
Waking mobility work
Mobility work - thoracic, ankle tib/calf rocking, side of ankle rocking and walks
ISOs - tendon health
split squat on balls of foot - rear leg glute tensed to stretch hip flexor x 1 mins 15 secs
single leg knee over toes calf raise, just above stretched range x1 min 15 secs, x1 min
stretches
-----
16 hour fast
2900+ calorie burn according to Fitbit Charge 3 - with heart rate monitor off
Ate 1830
-
Sunday 11th October 2020
Week 60
Height - 5'8.5"
weighed - 84.3kg (+0.3kg), 185.8lbs
waist - 33 5/8 inches (+1/8)
hip = 40.25
upper thigh = 25.75
Right calf = 15.5
Neck = 15.5
Wrist = 6.5
Tanita scale bodyfat% = 22% (+0.3)
Total loss so far - weight 20.6kg 45.4lbs Waist 9 7/8 inches BF% Tanita 9.9%
Averaged 2680 calories this week, against a TDEE of 2600.
---
total rest day yesterday, so didn't log it
-
Sunday 11th October 2020
Adductors, calves and upper hammies still fairly sore.
Gout type swelling and ache in second smallest left toes :/
Soft tissue work - just feet and outer quads
bodyweight at home without shoes = 85+kg
BBall practice session at Mowbray road high school outdoor courts - 70 mins
1) 15 mins dribble and ball control drills
2) medium to high intensity moves, shots, layups, threes
3) movement efficiency drills - 2 sets each - star drill, 2 legged side to side speed hops
4) Jumps at the 35 min mark, and dunks on 8 feet netball rim - 10 warm up jumps, about 12 max effort of all types
5) more dribbling
Went to a different court.
Still feeling too sore and fatigued to jump well, didn't feel like jumping, but I did some and it was quite low.
Highest touch of 9'8.5"
After that the pain in my left foot from the gout type swelling in my second outer left toe made it hard to move well....
Cooldown
Sit in bottom of narrow stance squat for 2 mins
Wall tib riase BW x25
Knee over toes single leg calf raise BW x25
stretch
Tons of hanging on the nearby monkey bars to stretch shoulders/lats/pecs
Also tried hang L-Sit and it was fairly easy
---
12 hour fast - broke fast before BBall - a bit of raw carrot/beetroot and a slice of cheese
3000 calorie burn - according to Fitbit Charge 3, with HR monitor on
Plan to eat 3000+
-
Monday 12th September 2020
Upper body a little achey from all the bar hangs yesterday.
Posterior chain DOMs is lower and legs starting to feel strong
Right heel/achilles is achey, 7/10
Feel better today than I did yesterday so perhaps I should add an extra day of rest and make it an 8 day training cycle....
----
Waking mobility work
Mobility work pre walk - thoracic, ankle tib/calf rocking, side of ankle rocking and walks
ISOs - tendon health
split squat on balls of foot - rear leg glute tensed to stretch hip flexor x 2 mins 15 secs
single leg calf raise, just above neutral position x 2 mins 15 secs
single leg knee over toes calf raise, just above stretched range x 2mins 15 secs
hip thrust holds 2x 40secs
Sissy squat hold at 90 degrees x 1 min
Spanish squat holds 1 min x 2
Wall Tib raise hold x 2 mins
externally rotated high to low band pull apart - Light rogue band - 20 with a hold, and 20 sec hold on last rep x dual strand
band dislocates and stretch x 20
broom dislocate stretch x 2 series
band whippet 2x 10
---
88 min walk/hike
middle of the walk -
3 laps around football field, with backward walking on end goal side each lap x 3
backward walking up a 30-35 degree sloped path x 2.5 mins
stretches
-----
14 hour fast
2900+ calorie burn according to Fitbit Charge 3 - with heart rate monitor off
Plan to eat 1900-2000
-
Tuesday 13th October 2020
Felt OK, a little tired, but still a little achey
Right heel/achilles achey but better
bodyweight without shoes = 84.9 kg
Soft tissue work - lower body
at home - Juggernaut Squats - Cycle 1 - Week 6 - 8s Wave - day 1 Intensification
Not feeling all that strong today, but front squats at least feel easier than they have the previous weeks
----
Peterson setups 5 inch x12, Patrick step up 6 inch x12
supported ATG split squat BW x12 + 20 sec hold at bottom on last rep
alternating sets 2 mins rest
in flat, minimal trail running shoes (Merrell Vapour trail 4)
Olys + front squats -
clean complex x 20kg
power snatch - 3 from low hang, 3 high hang + 10 overhead squats, deeper each rep x 20kg
clean grip power snatch - 3 from low hang, 3 high hang x 20kg
2x power clean + 3 high hang power clean + 4 front squats x 40kg
2x power clean + 3 high hang power clean + 3 front squats x 50kg
1x power clean + 1 high hang power clean x 60kg
power clean 70kg x2
power clean 75kg x2 --> then while racked, walked back to squat rack
Squats
Did these before the back squat of the same load
Front Squat 60kg x3, 80kg x3, 95kg x2
High bar squat - bare feet - 60kg x pause with 10 deep breaths, 60kg x10. Oly shoes - 60kg x5, 80kg x4, 100kg x3, 110kg x2, 120kg x2
70% of training max 142.5kg
5+ mins rest
105kg, 231lbs - 2x8, 1x10 @ RPE 8.5 on last set
Felt hard, but form was good
Front Squat 70kg x 10 @ RPE 7
70kg - 10 sec hold at top, 5 sec pause x 3
Was supposed to do 4 reps on second set, but I chickened out, it was brutal!
1 min set time... phew
This group in Oly shoes - alternating sets 2 mins rest
"+" = 20-30 secs rest
RDL - to mid shin - facing down slope of garage, hook gripped - clean deadlifted off the floor - 1 min rest - 60kg x10, 80kg x3
105kg 2x10 @ RPE 8
felt hard
Single leg kneeling deadlift BW x8 each side
Nordic curl - natural GHR - 6 inch aerobic step + rolled yoga mat on hip.
5 tiny partial reps and 2 assisted reps to warmup
BW slow eccentric 2x8 assisted
Razor curl - BW x 10 assisted
tried the razor curl variant didn't like it, grinds your knee cap into the pad!
Lateral squat - BW x10,
15kg x8 each side alternating
SSB ATG Reverse Lunge - 4.5 inch deficit - 1 arm supported in oly shoes - knee forward - 2 mins rest between sides -
BW x10, 30kg x5
bothered right hip, so stopped
Side Lying Hip Abduction working leg angled in front of body - 2x15 each side
Jefferson curl 20kg x10, 35kg x10 with a hold, and 30 sec hold on last rep
Rectus femoris release with 20kg barbell in seated position, each side - damn, super painful from mid thigh up to hip
stretch
===
12 hour fast - Broke fast before weights with a raw carrot, beetroot and a slice of cheese
2800+ calorie burn for today, according to Fitbit Charge 3, with heart rate off. Not including weights
plan to eat 2500-3000
-
Finally bit the bullet and ordered an ATX 28mm Bulls bearing bar - nice spin for the olys, and stiff enough for squats, and be straight. So a hybrid bar with dual markings.
Decent quaility and cheaper than the Rogue bars here.
I need another bar anyway so I can have two exercises set up.
I was a bit torn between getting this bar vs a powerlifting bushing bar
Has passive centre knurling, and depending on how rough it feels, I may tape over it for comfort on front squats and cleans
My current cheap bar feels a bit bent and pretty unstable on my back... although it apparently has needle bearings in it.
Feels a bit whippy, even under 140kg, which you may have noticed in my vids.
I think it's also 28mm
-
Wednesday 14th September 2020
Didn't get as much sleep last night as I wanted, will make up for it tonight so i can train better tomorrow
Mild drained feeling, light to moderate DOMS all over - mostly in my calves, abs, all quads, whole hamstring, glutes, biceps and upper back
Legs feel light and "small", which is surprising for a day after squats and unlike previous weeks.
I think not going heavy on the SSB reverse lunge is the main difference here, which I have noted causes massive amounts of damage to my upper hammies, glutes and quads.
Makes my legs feel swollen and that deep down bruised feeling
Which one would think would help strength/hypertrophy but it doesn't seem like that, maybe the stimulus to fatigue ratio is quite bad....
Right heel/achilles is feeling better and better, 8/10
Left side feels almost back to normal.
----
Waking mobility work
Mobility work pre walk - thoracic, ankle tib/calf rocking, side of ankle rocking and walks
ISOs - tendon health
hip thrust holds 2x 40secs
split squat on balls of foot - rear leg glute tensed to stretch hip flexor x 2 mins 15 secs
single leg calf raise, just above neutral position x 2 mins 15 secs
single leg knee over toes calf raise, just above stretched range x 2mins 15 secs
Sissy squat hold at 90 degrees x 1 min
Wall Tib raise hold x 2 mins 15 secs
Single leg unsupported RDL hold in bottom position 1min x 2
externally rotated high to low band pull apart - Light rogue band - 20 with a hold, and 20 sec hold on last rep x dual strand
straight arm band pull downs out to side x 15
band dislocates and stretch x 20, stronger band x 20
band whippet 2x15
---
81 min walk/hike
middle of the walk -
3 laps around football field, with backward walking on end goal side each lap x 3
backward walking up a 30-35 degree sloped path x 2.5 mins
stretches
-----
21 hour fast
2900 calorie burn according to Fitbit Charge 3 - with heart rate monitor off
Plan to eat 2000
-
received my slider pads today
tried some glute bridge leg curls with them and man does that torch the hamstrings!
gonna add these to my workout
Good way to torch the hamstrings on the cheap at home, without hammering the lower back
https://www.t-nation.com/training/hamstring-hell-sliding-leg-curls
-
got the bar today, along with 2x 10kg bumper plates, the cheaper variant
The bumpers are nice, cheaper and better than the Muscle Motions I have, I like the curved flange on the centre hole
As for the Bar, the knurling feels sharper/gripper than my Muscle Motion bar.
The spin is about the same for both when spinning a 10kg bumper plate, both keep spinning for over 30 secs, while the ATX bar is still spinning over 1 min :)
When spinning both, without any plate loaded, the ATX bar only lasts about 5 secs, interesting, whereas the MM bar keeps spinning closer to 10 secs.
ATX Bulls bar is smooth and quiet when spun like this, where as the MM has a bit of a rattle, which can also be heard when doing explosive rows for example.
The centre knurling while smoother than the outer grip knurling still feels pretty rough on the neck/chest when doing front squats and cleans, so I put a triple layer of athletic tape over it, Rogue Scary Sticky Goat Tape
Feels good on high bar squats, with the just the bar., straight and balanced My MM bar feels a bit bent and unstable...
So far have only done inverted rows and bench on it and it feels good.
The spin caught me off guard when I first unracked my bench work set, my wrist spun a bit, but will get used it soon enough
-
Thursday 15th October 2020
Still fairly sore all over, even my biceps
bodyweight at home without shoes = 84+kg
Replaced walk with picking up my new ATX Bulls bearing barbell and 2x10kg bumper plates, as well as unpacking and cleaning them up
Resistance at the Home
Felt decent today, even though sleep has not been that good lately
------
externally rotated band pull apart - to forehead, shoulder, sternum + star drill combo - light rogue band - dual strands x 10 each, 20 secs rest between each axis
band rows x 15
Yates rows 20kg bar x 15
Bench dip 10 dip shrugs then x10
Vertical wall ab wheel roll outs - pulling handles apart with hold at top x20
Dip shrugs - BW x20 @RPE 6
Rotating sets between each exercise 2-3 mins
A1) inverted rows - undergrip - explosive - legs bent BW x8, BW x8
+10kg x 7, x7 @RPE 8
set the bar too low so first set was not able to lower all the way down....
feet elevated 18 inches - explosive - BW x8, @ RPE 8
A2) Pushups to upper abs - Close grip triangle - explosive - BW x10, feet elevated 18 inches x3
BW x12 @ RPE 6
Straight bar dip - BW x 2, BWx12 @ RPE 7
AB1) High angle rows to ribcage - slight pause at bottom, explosive - barbell 20kg x15, 40kg x5, 60kg x3
explosive
62.5kg x6, 65kg x7 @RPE 7 (+ 2reps)
misloaded first set, forgot one 2.5kg plate on one side, did and extra rep on second set to make up.
Next session will be 65kg 2x7, as I was only supposed to do 2x6 today
B2) Bench - shoulder width 14 inch grip 20kg x10, 40kg x8,
60kg x 8 @ RPE 6.5
70kg x11 @ RPE 9.5 (+1 rep)
The super spin on the new bar caught me off guard when unracking the 70kg set, causing my wrist to move under... will get used to it eventually.
Single arm pushup - both side back to back
bar at 5th hole, 20 inches - x8 @ RPE 9
C1) single leg SSB Knee over toes soleus calf raise 4.5 inch elevation - Explode up, 3 count ISO in middle - 80kg x10 @ RPE9 (+2.5kg, -2 reps)
C2) Wall tib raise - body at 40 degree angle - in oly shoes BW x5, x10, x15 @ RPE9
C3) SSB single leg calf raise - arm supported 4.5 inch elevation - Explode up, 3 count ISO in middle - 80kg x10 @ RPE10 (+2.5kg)
D1) Zercher carries - with rolled towel 60kg x 5 secs, 70kg x 5 secs
50 sec carry x 75kg x 2 (+5kg)
Felt easier than 70kg last week. Made good use of the velcro straps to lock the rolled towel onto the bar.
D2)Muscle clean and press - no hip drive, elbows tucked 10kg x8, 20kg x8, 27.5kg x12, x12 @ RPE8 ( +2.5kg)
D3) AB wheel rollouts - legs bent x 12, leg straight x3
on feet, straight legs - 85% ROM - 3 count pause - BW x6, x6 @RPE 9 (+1 rep)
E1) Barbell curl explosive - 20kg x10, 25kg x3,
27.5kg x10 @ RPE 9 (+2 reps)
27.5kg x8 @ RPE 9 (+2.5kg)
E2) Scarecrow into press - 40 degree chest supported- 1.25kg plates x5, 3.5kg x11, 2.5kg plates x10 @RPE 8
Miscellaneous stuff
W scare crow external rotiaions - 2.5kg plates x 20
Side Lying Hip Abduction working leg angled in front of body - x15 each side
Heel elevated cyclist squats - 10 sec down, 5sec pause, 10 sec up - BW 3x4
Glute bridge slider leg curl - BW x 8
hard to keep glute/hip fully locked out on these
Stretched ISO holds
hang from bar, partially 1 leg supported - x20 scap shrugs + 20 sec hang with L-sit hold
hang from bar, with bent knee leg raise hold - x20 scap shrugs + 20 sec hold
Jumpstretch monster mini band dislocate + stretch x a few
release rectus femoris with olympic bar
stretch
---
14 hour fast - broke fast before BBall - a bit of raw carrot/beetroot and a slice of cheese
2900+ calorie burn - according to Fitbit Charge 3, with HR monitor off, not including weights
plan to eat 2500-3000
-
Friday 16th September 2020
Mild drained feeling, light to moderate DOMS all over. Upper traps feel hammered, from the zercher walks most likely
Legs and adductors feeling decent for a Friday compared to previous weeks
----
Waking mobility work
Mobility work pre walk - thoracic, ankle tib/calf rocking, side of ankle rocking and walks
ISOs - tendon health
hip thrust hold x 1 min
split squat on balls of foot - rear leg glute tensed to stretch hip flexor x 2 mins 15 secs
single leg calf raise, just above neutral position x 2 mins 15 secs
single leg knee over toes calf raise, just above stretched range x 2mins 15 secs
Single leg unsupported RDL hold in bottom position x 1min
---
70 min walk/hike
middle of the walk -
3 laps around football field, with backward walking on end goal side each lap x 3
backward walking up a 30-35 degree sloped path x 2.5 mins
stretches
-----
16 hour fast
2900+ calorie burn according to Fitbit Charge 3 - with heart rate monitor off
Plan to eat 3000+
-
Saturday 17th September 2020
Upper traps and biceps still fairly stiff and sore.
Calves and abs a bit as well.
Will likely rain tomorrow, so did some stuff today and will rest up tomorrow, and BBall/jump Monday
----
Waking mobility work
Mobility work pre walk
Slow eccentric step downs 2x20
externally rotated high to low band pull apart - Light rogue band - 20 with a hold, and 20 sec hold on last rep x dual strand
band dislocates and stretch x 20
band whippet x15
---
60 min walk/hike
middle of the walk -
3 laps around football field, with backward walking on end goal side each lap x 3
backward walking up a 30-35 degree sloped path x 2.5 mins
stretches
-----
18 hour fast
2800 calorie burn according to Fitbit Charge 3 - with heart rate monitor off
Plan to eat 2000
Damn Amazon Prime are quick and deliver on Saturdays - so I got my Tribit Xsound Go bluetooth speaker so now I can blast some music in my garage gym :)
The sound is decent for the price and goes quite loud, $44AUD
After reading Greg Nuckol's belt article and seeing how people are 5-10% stronger with a belt due to the hip extensors firing harder, as well as the increase mid section pressure.
That has to add up over time in terms of strength and hypertrophy
https://www.strongerbyscience.com/the-belt-bible/
Reading around an Element 26 belt was recommended by an ex crossfitter and now master oly lifter who has squatted and deadliifted over 600lbs in it, and clean and jerked 400lbs, and prefers it to his $500 custom leather belt. He says it's the best belt money can buy... :)
So I decided to get this one, since it's pretty cheap at $50AUD as well from Amazon Prime.
It has a locking mechanism on the buckle so it stays tight even without using the velcro, so the velcro won't come loose as it never takes any pressure.
And a lifetime warranty
Similar buckle as the 2Pood belts that the official USAW teams uses, but those cost 2x as much but it is thicker, and they have so many different art styles!
I guess this is more a crossfit style belt, flexible and low profile so oly lifts won't catch on it
Trying it out on bodyweight box squat and Bulgarian split squat I can feel a big difference in stability and force transfer
It seems I have not been bracing properly beltless, by pushing my air into the belly and tensing it like it happens with a belt automatically.
Even then with the belt on, there is still more pressure.
Will try it out on my next squat session when I will AMRAP 115kg, which I should get around 10-11 reps.
If I hit 12+ they I know it's due to the belt :)
http://www.youtube.com/watch?v=TfmMrH3-EIU
(https://images-na.ssl-images-amazon.com/images/I/81Y7LUrWyTL._AC_SL1500_.jpg)
-
Sunday 18th October 2020
Week 61
Height - 5'8.5"
weighed - 84.7kg (+0.3kg), 186.7lbs
waist - 33.5 inches (-1/8)
hip = 40.5 (+0.25)
upper thigh = 25 7/8 (+1/8)
Right calf = 15.5
Neck = 15 5/8 (+1/8)
Wrist = 6.5
Tanita scale bodyfat% = 21.8% (-0.3)
Total loss so far - weight 20.3kg 44.7lbs Waist 10 inches BF% Tanita 10.2%
Averaged 2609 calories this week, against a TDEE of 2590 - so around maintenance despite some big calorie days.
Gained weight and muscle mass though.
Neck size increase indicates the top of my traps blew up
---
Still feeling a stiff and achey in my traps and biceps. Legs strating to feel good, but hips and adductors are still achey.
Total rest day - just some minor mobility work and soft tissue work on my lower body.
-----
18 hour fast
2300 calorie burn according to Fitbit Charge 3 - with heart rate monitor off
Ate 1870
-
Monday 19th October 2020
Traps, biceps, adductors and calves sore, but everything else is not too bad
Crap sleep last night, tried to go to sleep early but just lay in bed for hours without falling asleep.... then got up and pigged out, and went back to sleep but then got woke up by next door childare centre...
Soft tissue work - just feet, tibs and adductors mainly
bodyweight at home without shoes = 86kg - heavy as hell from pig out
BBall practice session at WLC school outdoor courts - 85 mins
1) 15 mins dribble and ball control drills
2) medium to high intensity moves, shots, layups, threes
3) movement efficiency drills - 2 sets each - star drill, 2 legged side to side speed hops, 2 legged forward and back speed hops.
4) Jumps at the 42 min mark, and dunks on 8 feet netball rim - 30 mins worth
5) intervals - halfcourt - all to 60% effort x 2
foewards and backwards running combo
side ways sprint bound x alternating sides
No hops today, but felt fairly explosive. Crap sleep and bodyweight I guess.
Did more right left plants today as right hip was feeling a little achey when planting left right.
Did a few single leg jumps off left foot and they felt good and quite decent even despitethe weight gain foot felt strong.
Starting to run on the balls of my foot today on the intervals, heel/achilles is getting there.
Cooldown
Sit in bottom of narrow stance squat for 2 mins
stretch
at home - Juggernaut Squats - Cycle 1 - Week 7 - 8s Wave - day 1 Realization
Was not planning to workout after BBall, but I didn't feel too tired from BBAll/jumps.
And I was keen to try the new ATX Bulls bearing bar and Element 26 belt, so what the hell, lets roll.
----
Spanish squat 2x 45 secs holds
Peterson setups 5 inch x12, Patrick step up 6 inch x12
supported ATG split squat BW x12
Squats
Did these before the back squat of the same load
Front Squat 40kg x3, 60kg x3
High bar squat - belted - bare feet - 40kg and 60kg x pause with 10 deep breaths, 60kg x10. Oly shoes - 60kg x5, 80kg x5, 100kg x3, 110kg x2
75% of training max 142.5kg
AMRAP 115kg, 253lbs x12 @ RPE 9.5 (+4 reps) = e1Rm 165kg, 363lbs
Added 4 reps to the 115kg x8 I did 7 weeks ago
Form was solid and stable, upper back solid - thank you Zercher carries and long duration front squat holds and pauses :)
Might have had another rep in me, but I started to see stars on the last rep, so racked it
The belt probably gave me 2 extra reps, but the fatigue from BBall/jumps balancing it out, so who knows!
Even with the belt, all sets felt hard due to BBall/jump fatigue, but I felt a lot of power coming out of the hole, from the better belt bracing.
Just need to get back down below 80kg bodyweight and I'll be at 2xBW!
Training max is now at 152.5kg, up from 132.5kg 7 weeks ago when I started the training cycle.
Going up 10kg every 4 weeks so far, squatting once a week, with a deload every 4 weeks
Front Squat - belted 3 secs down, paused - 80kg x 5 @ RPE 8
80kg - 10 sec hold at top, 3 sec down, 3 sec pause x 2
Even with the belt I found it hard to brace and put pressure into my abs, as keeping your chest up to support the bar, makes it hard to do so.
But there is probably a way to do it...
This group in Oly shoes - alternating sets 2 mins rest
"+" = 20-30 secs rest
A1) RDL - to mid shin - facing down slope of garage, hook gripped - clean deadlifted off the floor - 60kg x5, 80kg x5
belt - 105kg x11 @ RPE 8 --> grip slipped on 8th rep, had to deadlift bar again
no belt, grip hooks - 105kg x 11 @ RPE 9
belt - 105kg x5 @ RPE 7
much easier than last week, but the belt might have helped a bit.
Lower back felt so much better on the belted sets.
I found it hard to brace quite the same without the belt and lower back feels so much more beat up, despite using grip hooks
A2) SSB single leg calf raise - arm supported 4 sec eccentric, explode up - BW x 5, 30kg x5, 50kg x 5
70kg x9, x8 @ RPE 8
A3) Wall tib raise - body at 40 degree angle - in oly shoes BW x5, 2x12 @ RPE9
Nordic curl - natural GHR - 6 inch aerobic step + rolled yoga mat on hip.
5 tiny partial reps and 2 assisted reps to warmup
BW slow eccentric x8 assisted
Single leg kneeling deadlift BW x10 each side
30kg x 8
Lateral squat - BW x10
Side Lying Hip Abduction working leg angled in front of body - 2x20 each side
Glute bridge slider leg curl - BW x 9 (+1 rep)
Standing lateral leg raise 7.5kg band to the front x 15
Jefferson curl 20kg x10, 35kg x10 with a hold, and 30 sec hold on last rep
Rectus femoris release with 20kg barbell in seated position, each side - damn, super painful from mid thigh up to hip
stretch
---
16 hour fast - BBall'ed and trained fasted
4900+ calorie burn - according to Fitbit Charge 3, with HR monitor on - ugh left HR monitor on... massive inflation
Plan to eat 2500+
-
Tuesday 20th October 2020
Mild drained feeling, light to moderate DOMS all over. Upper traps and lats pretty sore, surprising....
Calves by far the most sore.
Nice overall medium soreness in my Quads, especially in VMO, but yet still feel light and small, as opposed to heavy and swollen.
Erectors and hamstrings don't feel trashed, good.
----
Waking mobility work
Mobility work pre walk - thoracic, ankle tib/calf rocking, side of ankle rocking and walks
ISOs - tendon health
hip thrust hold 2x40secs
split squat on balls of foot - rear leg glute tensed to stretch hip flexor x 2 mins 15 secs
Single leg unsupported RDL hold in bottom position x 1min
dropped the calf raise holds as the >70% intensity eccentric emphasized SSB ones I do on my workouts work better, the stretching is key, and my achilles has reached a certain threshold where I no longer need em I think.
---
74 min walk/hike
middle of the walk -
3 laps around football field, with backward walking on end goal side each lap x 3
backward walking up a 30-35 degree sloped path x 2.5 mins
stretches
-----
18 hour fast
2860+ calorie burn according to Fitbit Charge 3 - with heart rate monitor off
Plan to eat 2000
-
Wednesday 21st October 2020
Achey all over, only slightly less then yesterday
Heel/achilles feeling better and better, way less pain when pressing hard against the heel/tendon attachment
----
Waking mobility work
Mobility work pre walk - thoracic, ankle tib/calf rocking, side of ankle rocking and walks
Side Lying clams - short light rogue band 2x10
(https://www.jtsstrength.com/wp-content/uploads/2018/12/Screenshot-2015-03-23-12.38.20.png)
Standing side angled to rear lateral leg raise 2x10
Side Lying, angled to front lateral leg raise - short light rogue band 2x 10
Hip drops BW 2x15 each side
externally rotated high to low band pull apart - Light rogue band - 20 with a hold, and 20 sec hold on last rep x dual strand
straight arm band pull downs out to side x 15
band dislocates and stretch x 20, stronger band x 20
band whippet x15
---
86 min walk/hike
middle of the walk -
3 laps around football field, with backward walking on end goal side each lap x 3
backward walking up a 30-35 degree sloped path x 2.5 mins
stretches
-----
19 hour fast - first 16 hours dry fasted
2900+ calorie burn according to Fitbit Charge 3 - with heart rate monitor off
Plan to eat 2000
-
Gonna try this out the next leg session - belt squat without the hassle!
Probably the best way to load a lateral squat
http://www.youtube.com/watch?v=urc627ZvB5A
http://www.youtube.com/watch?v=mG8_P9M0Ul0
-
Thursday 22nd October 2020
mild to mdoerate aches all over
bodyweight at home without shoes = 84.5kg
40 min walk/hike
middle of the walk - backward walking up a 30-35 degree sloped path x 2.5 mins
Resistance at the Home
decent session, felt fairly strong/explosive
tried some new stuff at the end, and they felt good and promising
Used velcro straps to lock down the bar on the inverted rows and straight bar dips today, felt better, more stable
But I am thinking of getting some Element 26 bar belts to fully lock down the bar from moving
https://www.amazon.com.au/Element-26-BarBelts-Pending-Solution/dp/B084BNFN1V/ref=sr_1_6?dchild=1&keywords=element+26&qid=1603373111&sr=8-6
http://www.youtube.com/watch?v=p7PtvmdshD8
------
externally rotated band pull apart - to forehead, shoulder, sternum + star drill combo - light rogue band - dual strands x 10 each, 20 secs rest between each axis
band rows x 15
Yates rows 20kg bar x 15
Dip shrugs - BW x20 @RPE 6
Bench dip BWx10
Vertical wall ab wheel roll outs - pulling handles apart with hold at top x20
Rotating sets between each exercise 2-3 mins
A1) inverted rows - undergrip - explosive - legs bent BW x8, BW x8
explosive +10kg x 9, x8 @RPE 8 (+2 reps on first set)
feet elevated 18 inches - explosive - BW x8, @ RPE 8
A2) Pushups to upper abs - Close grip triangle - explosive - BW x10, feet elevated 18 inches x3
BW x12 @ RPE 6 (+1 rep)
Straight bar dip - BW x3, BW x13 @ RPE 7 (+1 rep)
AB1) High angle rows to ribcage - slight pause at bottom, explosive - barbell 20kg x15, 40kg x5, 60kg x3
explosive
65kg 2x7 @RPE 7 (+1rep)
B2) Bench - shoulder width 14 inch grip - 1 inch incline 20kg x10, 40kg x8,
60kg x 10 @ RPE 7 (+2 reps)
72.5kg x8 @ RPE 8.5 (+2.5kg, -3 reps)
Added a slight incline, about an inch.
Was on a slight decline before due to garage slope, so putting a 10kg bumper plate under the bench makes it a slight incline, hence a bit harder with the 2 inch change.
Single arm pushup - both side back to back
bar at 5th hole, 20 inches - x8 @ RPE 9
C1) single leg SSB Knee over toes soleus calf raise 4.5 inch elevation - Explode up, 3 sec eccentric - 70kg 2x12 @ RPE9
C2) Zercher carries - with rolled towel 60kg x 5 secs, 70kg x 5 secs
50 sec carry x 80kg x 2 (+5kg)
felt pretty hard, but still some in the tank
CD1)Muscle clean and press - no hip drive, elbows tucked 10kg x8, 20kg x8, 27.5kg x12 @ RPE8
D2) AB wheel rollouts - legs bent x 12, leg straight x3
on feet, straight legs - 85% ROM - 3 count pause - BW x7 @RPE 9 (+1 rep)
D3) Barbell curl explosive - 20kg x10, 25kg x3,
27.5kg x12 @ RPE 9 (+2 reps)
E2) Scarecrow into press - 40 degree chest supported- 1.25kg plates x5, 3.5kg x13 @RPE 8 (+2 reps)
Stretched ISO holds
hang from bar, partially 1 leg supported - x20 scap shrugs + 20 sec bent knee leg raise hold
hang from bar, with bent knee leg raise hold - x20 scap shrugs + 20 sec hang with L-sit hold
Miscellaneous stuff
bent knee leg raise pull up x3 + rest 30 secs + L-hang pull x 3 , both to base of neck
(https://i.ytimg.com/vi/qeGS55RHBUU/maxresdefault.jpg)
pike pushup, on feet x8 - nice whole shoulder, cuffs and upper pec pump
(https://thesuperhumanfitness.com/wp-content/uploads/2018/02/Pike-push-up.jpg)
W scare crow external rotations - 2.5kg plates x 30
Jumpstretch monster mini band dislocate + stretch x a few
release rectus femoris with olympic bar
stretch
---
14 hour fast - broke fast before BBall - a bit of raw carrot/beetroot and a slice of cheese
2900+ calorie burn - according to Fitbit Charge 3, with HR monitor off, not including weights
plan to eat 2500-3000
-
Might score a second hand set of Powerblock Urethane 5-70lb adjustable dumbbells and stand for a good price 8)
Finally the pain of spinlock dumbbells for heavier stuff can be put to rest!
(https://i.ebayimg.com/images/g/jnsAAOSwMXxfi6BU/s-l1600.jpg)
-
Friday 23rd October 2020
Achey all over, mostly upper back and pecs
Seems like my right hip impingement has been fixed, haven't noticed anything the last 2 days.
The combo of the rectus femoris release with a barbell, deep into my glutes using the edge of my bathtub and some of the exercises in this article
https://www.jtsstrength.com/the-hip-impingement-solution/
Now I just need to do some of the stage 3 exercises to keep it that way - subtitute lateral squat for sumo squat
Might have started from me doing tons of inbetween the leg dunk attempts and layups using my right leg, and other stuff, causing an imbalance and tightness/knots between my hip flexors and glute medius maybe...
----
Waking mobility work
Mobility work pre walk - thoracic, ankle tib/calf rocking, side of ankle rocking and walks
---
80 min walk/hike
middle of the walk -
backward walking up a 30-35 degree sloped path x 2.5 mins
stretches
-----
18 hour fast
2600+ calorie burn according to Fitbit Charge 3 - with heart rate monitor off
ate 2500
-
Sunday 25th October 2020
Week 62
Height - 5'8.5"
weighed - 84.6kg (-0.1kg), 186.6lbs
waist - 33.5 inches
hip = 40.5
upper thigh = 25 7/8
Right calf = 15 5/8 (+1/8)
Neck = 15 5/8
Wrist = 6.5
Tanita scale bodyfat% = 21.5% (-0.3)
Total loss so far - weight 20.4kg 44.8lbs Waist 10 inches BF% Tanita 10.5%
Averaged 2839 calories this week, against a TDEE of 2790 - so around maintenance despite some big calorie days.
Thought my calves looked bigger and they are, now back in symmetry with my neck, only arms are lagging.... :)
The change in calf training setup this week is the cause, split up the SSB gastroc and soleus calf raise variants to separate days, and emphasized the eccentric to heal my achilles.
Total rest day yesterday so didn't log
Still a tiny bit achey
-----
20 hour fast
2800 calorie burn according to Fitbit Charge 3 - with heart rate monitor off
plan to eat 2000
-
Sunday 25th October 2020
Right hamstring felt a little strained today
Raining today so no BBall, and likely none tomorrow either until Tuesday afternoon....
Lots of rain this week, so if it doesn't dry out, I'll just have to skip BBall...Deload a bit this week
----
Waking mobility work
---
Did end up getting a fair bit of exercise today anyway - picked up my stuff
Lucky I have a base of strength, or else today would have been 3x more taxing
And then unload and clean them etc, then figure how to pack them into my garage with all my stuff
Picked up my second hand Powerblock U90 stage 2 dumbbells and stand.
Adjustable from 5 to 70lbs each, and they look and feel good. The stand is pretty flimsy, thin metal top and plastic base, but does the job.
Lack of storage space underneath is a bummer!
70lbs feels like a decent amount of weight per dumbbell, just carrying them, and should serve me well for most of my upper body and single leg work.
If I need anything heavier, my 2 spin lock dumbbells can go up to 62.5kg each... maxed out...I have only ever done 2xdumbbell deadlifts with that much weight on em
Just nice to be able to go from 5 to 70lbs in 2.5lb increments quickly now, especially for my upper body stuff.
I don't mind the bars around the handle, adds forearm support when doing heavy external rotations, one reason why I stopped doing them on my spinlocks.
And I might be able to use them to do tib raises
pic from the seller - 5 to 70lbs in this much space is nice!
(https://i.ebayimg.com/images/g/vfMAAOSwY8hfi6BW/s-l1600.jpg)
Then I went to pick up a second hand Ironmaster Super Bench with the chin and dip attachments, has a bit of rust on it, but not too bad.
One of the few inclinable benches that has no gap.
The chin and dip attachments are not super stable but work well. I did a rep of each at the guys place, felt pain free, and nice to be able to get the bar high enough so I can let my legs out straight.
Only issue is the chin bar has the parallel handles that don't allow you pull all the way up to your sternum.. muscle up progressions...will need to use my rack and bar for that stuff
And the bench is a few inches higher than standard so benching with leg drive will need some blocks or bumper plates.
But the extra height is useful for other stuff like chest supported rows etc
(https://samsfitness.com.au/image/catalog/IMSUPER/ironmaster-optional-attachments.JPG)
(https://www.ironmaster.com/wp-content/uploads/2016/08/Chin-Up-Nuetral-1000-500x500.jpg) (https://www.fitt24.com/upload/huge/Ironmaster%20bench%20dip%20attement%201.jpg)
(https://www.fitt24.com/upload/huge/Ironmaster%20bench%20dip%20attement%202.jpg)
This one as the wider and firmer hybrid pad added - so better for benching.
I also took the original pad, will use for my GHR/Nordic and as another floor pad I guess :D
(https://samsfitness.com.au/image/catalog/IM%20HYBRIDPAD/dual-width-pad.jpg)
and unlike my current adjustable bench, you can do ghetto reverse hypers by inclining and grabbing onto the seat :)
(https://i.ytimg.com/vi/YMbKvcTV1eo/maxresdefault.jpg)
He also threw in an adjustable kettlebell, that goes from 10 to 40lbs - nice progression to my current 24kg kettlebell
(https://brobible.com/wp-content/uploads/2018/02/kettlebell-adjustable-titan-fitness.jpg)
I also got a 30kg weight vest from him, was missing the belt so I got it cheap. Will use my nylon velcro weightlifting belt with it I guess.
Finally can load up my inverted rows and pushups a bit, keeping one side of it unloaded to keep the ROM.
And loaded jumps
This one - I see it sells for $200AUD, but only $50 from him
(https://www.aussiefitness.com.au/assets/full/AV-1300-HC.jpg?20200711032321)
I'm pretty much set as far as stuff I need to workout well at home, I think.... :p
-
Man I'm so jealous of all that equipment. I'm in Vic and that stuff would be going for thousands down here.
-
Man I'm so jealous of all that equipment. I'm in Vic and that stuff would be going for thousands down here.
man I have spent a lot of money these last few days, even despite the savings of second hand gear.... :huh:
But I really do enjoy training at home now, can't imagine going back to a gym anymore.
Being able to do whatever I want, training when ever I want, plus blast my own music, take my time and lift without any ego or shame :)
And have some outdoor access and training to boot - via the garage
I can't stand air conditioned gyms, which are usually set far too cold!
-
Man I'm so jealous of all that equipment. I'm in Vic and that stuff would be going for thousands down here.
Lockdown finally over!!!
-
Monday 26th October 2020
Sore glutes and biceps from yesterday... and my hamstrings a bit as well, especially my right side...
Still raining, so didn't do much
Bought a shelving unit and set that up, plus rearrange my garage gym..
Last few days has really messed up my schedule :/
----
18 hour fast
2500 calorie burn according to Fitbit Charge 3 - with heart rate monitor off
ate 2000
-
Tuesday 26th October 2020
Been raining everyday so far, and will continue to do so for the next week + !
It did clear up today.... but I didn't feel like BBall/jumps due to high stress, and poor sleep, only 4 hours or so last night....
Soft tissue work - low body and some upper
bodyweight at home without shoes in winter clothing = 85.5kg
at home - Juggernaut Squats - Cycle 1 - Week 8 - 8s Wave - day 1 DELOAD
Spent a couple hours cleaning up and rearranging things in my garage gym setup.
Then started training after, so a bit tired, plus poor sleep... but it was a deload session so it didn't matter
But legs felt pretty good before this though
----
Peterson setups 6 inch x6, Patrick step up 6 inch x6
supported ATG split squat BW x12 + 20 sec hold at bottom on last rep
front and side planks x 30 secs each
alternating sets 2 mins rest
in flat, minimal trail running shoes (Merrell Vapour trail 4)
Olys + front squats -
clean complex x 20kg
power snatch complex + 10 overhead squats, deeper each rep x 20kg
power snatch - 3 from low hang, 3 high hang x 20kg
clean grip power snatch - 3 from low hang, 3 high hang x 20kg
1x power clean + 3 high hang power clean + 3 front squats x 40kg
1x power clean + 3 high hang power clean x 50kg
1x power clean + 3 high hang power clean (2 miss, 1 make) x 60kg
power clean x 70kg x3 misses
First time doing olys with my new ATX Bulls nearing bar, and things didn't go well, so many misses!
Bar feels so different to my other one.
All misses were shooting up to my nose/chin so plenty of power, just poor reactions from bad sleep and old age...
Squats
Did these before the back squat of the same load
Front Squat 60kg x3, 80kg x 3
High bar squat - belted - Oly shoes - 60kg x pause with 10 deep breaths. 60kg x5, 80kg x5,
100kg, 220lbs 3x5
100kg felt heavy on my back and was hard... this is my 14-15 rep max
Front Squat - belted 6 secs down, paused - 85kg x 3 @ RPE 8
85kg - 10 sec hold at top, 5 sec down, 5 sec pause x 2 - dumped bar on the way up on second rep
First rep on second set was solid, but I started to cave and put a lot of pressure on my wrists so dumped the bar on the way up on second rep!
This group in Oly shoes - alternating sets 2 mins rest
"+" = 20-30 secs rest
A1) RDL - to mid shin - facing down slope of garage, hook gripped - clean deadlifted off the floor
belt - 85kg 2x6 @ RPE 5
felt really easy
A2) SSB single leg calf raise - arm supported 4 sec eccentric, explode up - BW x 5, 30kg x5, 50kg x 5
70kg 2x9 @ RPE 8
A3) Wall tib raise - body at 40 degree angle - in oly shoes BW x5, 2x8 @ RPE8
B1) Nordic curl - natural GHR - 6 inch aerobic step + rolled yoga mat on hip.
5 tiny partial reps and 2 assisted reps to warmup
BW slow eccentric x8 assisted
B2) Single leg kneeling deadlift - dumbbell BW x8 each side
40lbs 2x8 @RPE 6
B3) Lateral squat - alternating sides - BW x8, 40lbs x 8 each side @ RPE 6
Glute bridge slider leg curl - BW x 10 (+1 rep) @ RPE 8
Reverse Hyper on incline bench BW 2x12 @ RPE 6
Jefferson curl 35lbs x10, 75lbs x10 with a hold, and 30 sec hold on last rep
Rectus femoris release with 20kg barbell in seated position
stretch
---
14 hour fast - broke fast before BBall - a bit of raw carrot/beetroot and a slice of cheese
3146 calorie burn - according to Fitbit Charge 3, with HR monitor off, not including weights
plan to eat 2800-3000
-
Wednesday 28th October 2020
Pretty sore traps, calves, glutes and upper hammies
Spent another day cleaning and rearranging my garage gym, so more incidental lifting.
Did it after my walk
----
Waking mobility work
Mobility work pre walk - thoracic, ankle tib/calf rocking, side of ankle rocking and walks
Side Lying clams - short light rogue band x15
Side Lying, angled to front lateral leg raise - short light rogue band x15
Standing side angled to rear lateral leg raise x15
Hip drops BW 2x15 each side
---
68 min walk/hike
middle of the walk -
lap around football field, with backward walking on end goal side each lap x 1
backward walking up a 30-35 degree sloped path x 2.5 mins
stretches
-----
18 hour fast
2768 calorie burn according to Fitbit Charge 3 - with heart rate monitor off
Plan to eat 1900-2000
-
Wednesday 28th October 2020
Biceps fairly sore... I must be pulling my oly lifts with my arms, no wonder I keep messing up the catch timing....
Had planned to train my upper/lower 2 session today, but after more gym arranging and picking up four new 1x1m x15mm rubber mats someone was selling, it was late, so called it a day.
The 4 new mats gives me good floor coverage now and now I can put a mat in my squat area to replace the roll of pink carpet I place there and double up my "lifting platform area".
Plus I also grabbed a few long scrap pieces which I will put under the mats on my platform to form a bump to stop the bar from rolling down the garage slope.
At the moment I use two thin carpet/mat tiles in front of the plates to do the same.
Also got a bunch of 2cm Thick EVA mats from Ebay to stack up and act as a ghetto crash pad when dropping weights, pretty cheap compared to the real deal.
For example
http://www.youtube.com/watch?v=YAz0mv9qRNs
Although I read that cushioned dog beds work as well :)
After setting up my gym, some things didn't work as expected, so back to more rearranging tomorrow... and hopefully train as well after
----
Waking mobility work
Mobility work pre walk - thoracic, ankle tib/calf rocking, side of ankle rocking and walks
Hip drops BW 2x15 each side
---
58 min walk/hike
middle of the walk -
backward walking up a 30-35 degree sloped path x 2.5 mins
stretches
-----
20 hour fast
3100 calorie burn according to Fitbit Charge 3 - with heart rate monitor off
Plan to eat 2200-2500
-
Friday 30th October 2020
Sore neck, traps shoulders and crap sleep.
More cleaning and rearranging my garage gym.
Finally done, but need one more tweak... so one more day of it tomorrow....
So didn't get around to training.
May train tomorrow, as it's likely to rain, as well as on Sunday, so no BBall/jumps till Monday most likely
Got all my bumpers and most of my plates up on a shelf now, but just need to swap the Powerblock dumbbell setup with where I put my Benches.
Which I can do after my workout.
----
Waking mobility work
Hip drops BW 2x15 each side
-----
20 hour fast
2900 calorie burn according to Fitbit Charge 3 - with heart rate monitor off
ate 3000
-
Saturday 31st October 2020
Traps, shoulders sore
Soft tissue work - skipped today as I was in a hurry
bodyweight at home without shoes = 85kg
BBall practice session at WLC school outdoor courts - 60 mins
1) 15 mins dribble and ball control drills
2) movement efficiency drills - 2 sets each - star drill, 2 legged side to side speed hops, 2 legged forward and back speed hops.
3) medium to high intensity moves, shots, layups
4) Jumps at the 40 min mark, and dunks on 8 feet netball rim - 20 mins worth
Heel/achilles felt decent today, progressing to more on the ball of foot running.
Left quad tendon still some some ache during my warm up jumps
Jumps felt decent, fairly explosive, touched bottom of 9'10" rim.
And backboard tap layup, wrist 1 inch below 9 feet.
Just need to get back under 80kg and I should see higher jumps vs a few months ago.
2 weeks since I last BBalled/jumped so kept it brief
Resistance at the Home
decent session, felt strong
I usually don't do this session after BBall, but I'm a few days behind schedule so squeezed it in.
Didn't feel too tired from BBall
------
externally rotated band pull apart - to forehead, shoulder, sternum + star drill combo - light rogue band - dual strands x 10 each, 20 secs rest between each axis
band rows x 15
Yates rows 20kg bar x 15
Dip shrugs - BW x20 @RPE 6
Vertical wall ab wheel roll outs - pulling handles apart with hold at top x20
Rotating sets between each exercise 2-3 mins
A1) inverted rows - undergrip - explosive - legs bent BW x8, BW x8
explosive - weight vest+10kg x 2x8 @RPE 7 (-1 RPE)
feet elevated 20 inches - explosive - BW x8, @ RPE 8 (+2 inches)
Used the weight vest today, seems to feel easier than my backup + 10kg
A2) Pushups to upper abs - Close grip triangle - explosive - BW x10, feet elevated 18 inches x5
Weight vest+10kg x10 @ RPE 7 (+2 inches, +10kg -3 reps)
The weight vest feels like it compresses my ribs/lungs so it felt hard to breath...
The nylon velcro strapping I used in place of the lost belt, plus the weights on the back pushing down.
Straight bar dip - BW x3, BW x13 @ RPE 7
AB1) High angle rows to ribcage - slight pause at bottom, explosive - barbell 20kg x15, 40kg x5, 60kg x3
explosive
65kg 2x8 @RPE 8 (+1rep)
B2) Bench - shoulder width 14 inch grip 20kg x10, 40kg x8,
60kg x 10 @ RPE 7
72.5kg x9 @ RPE 9.5 (+1 rep)
My newly acquired bench felt rock solid stable, and wider.
Had to use some bumper plates to prop my feet as it's 2 inches higher than normal.
Single arm pushup - both side back to back
20 inches - x10 @ RPE 9
C1) single leg SSB Knee over toes soleus calf raise 4.5 inch elevation - Explode up, 3 sec eccentric - 75kg 2x9 @ RPE9 (+5kg, -3 reps)
C2) Zercher hold - with rolled towel 60kg x 5 secs, 70kg x 5 secs
90kg x 50secs, 45secs (+10kg)
raining so did holds instead of carries, for similar time, but carries are a little harder
CD1)Muscle clean and press - no hip drive, elbows tucked 10kg x8, 20kg x8, 30kg x10 @ RPE8 (+2.5kg)
D2) AB wheel rollouts - legs bent x 12, leg straight x3
on feet, straight legs - 85% ROM - 3 count pause - BW x8 @RPE 9.5 (+1 rep)
D3) Barbell curl explosive - 20kg x10, 25kg x3,
27.5kg x12 @ RPE 10
E2) Scarecrow into press - 40 degree chest supported- 5lbs x10, 7.5lbs x11 @RPE 9
Stretched ISO holds
hang from bar, x20 scap shrugs
hang from bar, with bent knee leg raise hold - x20 scap shrugs
Miscellaneous stuff
Elbow on knee external rotations - 10lbs x 12 @ RPE 8
The Powerblock dumbbells give great forearm support when you hold onto the corner grips and rest the opposite corner grip on the wrist
Pike pushup, on feet x8 - strict proper form this time, way harder!
Medium grip pull up to base of neck x6 @ RPE 9
Jumpstretch monster mini band dislocate + stretch x a few
release rectus femoris with olympic bar
stretch
---
12 hour fast - broke fast before BBall - a bit of pistachios, raw carrot/beetroot and a slice of cheese
3400 calorie burn - according to Fitbit Charge 3, with HR monitor off, not including weights
ate 2900
-
Sunday 1st November 2020
Week 63
Height - 5'8.5"
weighed - 84.7kg (+0.1kg), 186.6lbs
waist - 33.5 inches
hip = 40.5
upper thigh = 25 7/8
Right calf = 15 5/8
Neck = 15.75 (+1/8)
Wrist = 6.5
Tanita scale bodyfat% = 21.8% (+0.3)
Total loss so far - weight 20.5kg 44.8lbs Waist 10 inches BF% Tanita 10.2%
Averaged 2786 calories this week, against a TDEE of 2675 - so around maintenance
Would have been a slight deficit but I pigged out last night.
Burned a lot of calories this week setting up my gym...
Increase in trap size once again, thanks to all the lifting, carrying and gym arranging... arms also blew up a lot as a result +0.25 inch to 15 inches :o
----
Didn't do much today, just some minor gym rearranging and shopping
-----
16 hour fast
2400 calorie burn according to Fitbit Charge 3 - with heart rate monitor off
plan to eat 1900-2000
-
My garage gym setup as of this morning - packed away and unpacked for my upper session yesterday :)
I normally only have all my mats setup for upper session, for lower just enough for the rack and "platform" either inside or outside
There are four 20kg plates behind the mats at the garage entrance, and a 24kg kettlbell, 5-40lb adjustable kettlebell in the black bags in front of the mats there as well.
I normally use two of the 20kg plates to weigh down my stands
Proper plate storage racks are expensive, so I opted for a shelf kit from Bunnings, but I've seen similar ones online for way cheaper. user configurable and only needs a rubber mallet to put together. Each shelf is rated for 200kg and I have 180kg on the bottom shelf, 100kg or so in the middle and it's holding fine.
I've had my 120kg spinlock dumbbell set and bumper plates for a few years now, but black rubber coated Foreman oly plates I got a few months back from a local Anytime Fitness selling off their old plates for $2AUD/kg, a bit of bargain, and I've never seen of heard of these plates before. So kinda unique... and they are thick enough and fairly flat, so can be used for the same things bumper plates can be used for such as a calf block or raised surface for other things
(http://www.foremanfitness.com/upload/iblock/79e/24.jpg)
Also had myBodysolid FID bench for years now, which I got because you can fold it up small. It's solid enough and rated for 600lbs, but it's not good for benching due to the narrow pad, except for the seat.
Last week picked up second hand 30kg weight vest and Ironmaster Superbench with the chin and dip attachments, plus the wider and firmer Hybrid bench top pad, the original pad is now used as pad for my ghetto GHR/Nordic curl using my car, aerobic step and rolled yoga mat :)
And also collected a second hand PowerBlock U90, 5-70lb Dumbbell set with stand, which I love, but the stand is a waste of space without extra storage underneath it!
I'm pretty much set, but would like one of each of the plate sizes in colour coded variety....
May swap the position of the PowerBlock dumbbell/stand with the two benches
(https://i.imgur.com/0PJEdS3.jpg)(https://i.imgur.com/X2S1tge.jpg)
(https://i.imgur.com/x0cosFj.jpg)(https://i.imgur.com/8oQdTko.jpg)
(https://i.imgur.com/tlJzJ4M.jpg)(https://i.imgur.com/NlzoPvE.jpg)
(https://i.imgur.com/dpxZfgL.jpg)
-
Monday 3rd November 2020
crap sleep last night.
Upper body, mainly traps and biceps a bit sore
Soft tissue work - low body and pec minor
bodyweight at home without shoes in winter clothing = 85kg
at home - Juggernaut Squats - Cycle 1 - Week 9 - 5s Wave - day 1 Accumulation
Long ass session, over 3 hours!
----
Peterson setups 6 inch x10, Patrick step up 6 inch x10
supported ATG split squat BW x10 + 20 sec hold at bottom on last rep
Broom dislocates and overhead squat
alternating sets 2 mins rest
in flat, minimal trail running shoes (Merrell Vapour trail 4)
Olys + front squats -
power snatch complex x 20kg
Power snatch + 12 overhead squats, deeper each rep x 20kg
Power snatch 30kg x3
Hang Power Snatch 30kg x3
Power snatch 40kg x3
Hang Power Snatch 40kg x3 x2sets @ RPE 8
1x power clean + 3 high hang power clean + 3 front squats x 50kg
1x power clean + 2 high hang power clean + 3 front squats x 60kg
power clean x 70kg x3
Started to load the power snatch today, and once I hit 40kg, the bar was floating up a bit slow and soft... then I focused on jumping harder and dipping quicker on the hang version, and then the bar shot up to full lockout, catching with straight legs.
It made me realize I don't fully extend myself either on the powercleans, and things went better today when I did so.
Still I find powercleans much more technical than power snatches.
With power snatches you can put full effort with any weight and your arms will stop the bar from flying to the sky, whereas with power cleans you have to hold back or else you will clock yourself in the chin, which I pretty much did today on the 70kg set...
Power snatch = higher bar speed and effort on every set = win
Squats
Did these before the back squat of the same load
Front Squat 80kg x3, 100kg x3 @ RPE 8
High bar squat - belted - bare feet 60kg x pause with 10 deep breaths, 60kg x10. Oly shoes - 60kg x5, 80kg x5, 100kg x3, 110kg x2, 120kg x2
70% of training max 152.5kg
4-5 mins rest
107.5kg, 237lbs x5 - light Rogue band around knees
107.5kg x5 - no belt, heavier Rogue band around knees
107.5kg 2x5
107.5kg x6 - miscounted....
107.5kg x7 @ RPE 8.5
Tried band around the knees, seems to make it feel harder, but does appear to stop the knee in and out I do as soon as I start to come up from the bottom.
Front Squat - belted 3 secs down, paused - 85kg x 3 @ RPE 8
85kg - 10 sec hold at top, 3 sec down, 3 sec pause x 2
still brutal and form is still crap, problems holding the bar
This group in Oly shoes - alternating sets 2 mins rest
A1) RDL - to mid shin - facing down slope of garage, hook gripped - clean deadlifted off the floor - 60kg x5, 80kg x5
belt - 110kg x8, x10 @ RPE 8 (+5kg)
A2) SSB single leg calf raise - arm supported - 1 inch elevated 3 sec eccentric to neutral position, explode up - BW x 5, 30kg x5, 50kg x 5, 70kg x3
75kg 2x10 @ RPE 8
A3) Wall tib raise - lower body at 40 degree angle - upper body off wall - in oly shoes BW x5, 2x12 @ RPE9
Nordic curl - natural GHR - knees on 3 inch pad, 6 inch aerobic step + rolled yoga mat on hip.
5 tiny partial reps and 1 assisted rep to warmup
BW slow eccentric x 8 assisted
Single leg kneeling deadlift BW x10 each side
50lbs x10
SSB Lateral squat - BW x10, 30kg x 18, alternating sides each rep.
Will switch to doing one side per set next session.
SSB Heel elevated Step down Oly shoes + 20kg bumper under heel.
Left side only - 3 sec eccentric, right leg helping on concentric - 30kg x5, 50kg 2x10
For my left quad tendon
Jefferson curl 20kg x10, 35kg x10 with a hold, and 20 sec hold on last rep
Rectus femoris release with 20kg barbell in seated position, each side
stretch
---
12 hour fast - broke fast before BBall - a bit of raw carrot/beetroot and a slice of cheese
3100 calorie burn - according to Fitbit Charge 3, with HR monitor off, not including weights
ate 4100
-
Tuesday 3rd November 2020
Feel surprisingly good and not as sore as I expected.
Achey biceps.... mostly upper hamstrings, much less than usual, calves, abs and some quads.
Expected my quads to be more sore.
Still feel quite peppy, instead of beat up. And bodyweight is down despite the 4k calories!
----
Waking mobility work
Mobility work pre walk - thoracic, ankle tib/calf rocking, side of ankle rocking and walks
Single leg RDl hold x 40 secs
Standing side angled to rear lateral leg raise x20
Hip drops BW 2x20 each side
---
83 min walk/hike
start of walk - backward walking up a 20-30 degree sloped path x 3 mins
middle of the walk -
lap around football field, with backward walking on one long side each lap x 3
backward walking up a 30-35 degree sloped path x 2.5 mins
stretches
-----
14 hour fast
2800 calorie burn according to Fitbit Charge 3 - with heart rate monitor off
Plan to eat 2000-2100
-
It made me realize I don't fully extend myself either on the powercleans, and things went better today when I did so.
Still I find powercleans much more technical than power snatches.
With power snatches you can put full effort with any weight and your arms will stop the bar from flying to the sky, whereas with power cleans you have to hold back or else you will clock yourself in the chin, which I pretty much did today on the 70kg set...
That's a great problem to have though.
-
It made me realize I don't fully extend myself either on the powercleans, and things went better today when I did so.
Still I find powercleans much more technical than power snatches.
With power snatches you can put full effort with any weight and your arms will stop the bar from flying to the sky, whereas with power cleans you have to hold back or else you will clock yourself in the chin, which I pretty much did today on the 70kg set...
That's a great problem to have though.
I just find it hard to get the right amount of effort. Sometimes the bar goes too high and crashes down on me and other times not high enough and I miss
-
Wednesday 4th November 2020
Feel more beat down today than yesterday.... it's like my body gets a bit of a hyped up effect from the previous session, but now that's it's worn off I'm feeling the masked fatigue and damage for real...
Crook of my elbow, lower bicep area is pretty sore, from the olys I think. Glutes, abs, adductors, traps also pretty sore.
And I've been tweaking something in my left arm, bicep area when I try to use a close grip on squats. Also hurt a lot when I tried to fully grip the bar on front squats as well!
So back to wider grip on squats and open hand on front squats.
----
Waking mobility work
Mobility work pre walk - thoracic, ankle tib/calf rocking, side of ankle rocking and walks
Standing side angled to rear lateral leg raise x15
Hip drops BW x20 each side
Side Lying, angled to front lateral leg raise - short medium rogue band x12
Side Lying clams - short medium rogue band x12
Donkey kicks - short medium rogue band x15
Sumo squat - BW x20
Single leg RDL hold x 1 min
externally rotated high to low band pull apart - Light rogue band - 20 with a hold, and 20 sec hold on last rep x dual strand
straight arm band pull downs out to side x 15
band dislocates and stretch x 20, broom dislocate stretch
band whippet x15
---
76 min walk/hike
start of walk - backward walking up a 20-30 degree sloped path x 2.5 mins
middle of the walk -
lap around football field, with backward walking on one long side each lap x 2
backward walking up a 30-35 degree sloped path x 2.5 mins
stretches
-----
18 hour fast
2800 calorie burn according to Fitbit Charge 3 - with heart rate monitor off
Plan to eat 2000-2100
-
Thursday 5th November 2020
Posterior chain, adductors, calves, bicep region and traps still fairly sore.
Cold, wet day, didn't feel like doing much
----
Waking mobility work
Sumo squat - BW x20
stetches - hip flexor and couch stretch
-----
18 hour fast
2300 calorie burn according to Fitbit Charge 3 - with heart rate monitor off
ate 2000
-
Friday 6th November 2020
Woke much much lighter this morning... 83.4kg, down 1kg
Still feeling down and a bit beat up.
Crook of my elbow, lower bicep area is pretty sore, Glutes, abs, adductors, traps still sore.
Lower back even more so now.
Left quad tendon much improved - those heel elevated eccentrics really work.
resting up till next BBall/jump day, most likely on Sunday at this stage
----
Waking mobility work
Mobility work pre walk - thoracic, ankle tib/calf rocking, side of ankle rocking and walks
Standing side angled to rear lateral leg raise x15
Hip drops BW x30 each side
Sumo squat - BW x20
broom dislocate stretch - narrowed grip a bit less than snatch grip width now
curl, hammer curl, reverse curl x 7 each x 2.5kg plate x 2 sets
single arm overhead tricep extension/lat stretch x 2.5kg plate
---
64 min walk/hike
start of walk - backward walking up a 20-30 degree sloped path x 2.5 mins
middle of the walk -
backward walking up a 30-35 degree sloped path x 2.5 mins
stretches
-----
18 hour fast
2700 calorie burn according to Fitbit Charge 3 - with heart rate monitor off
Plan to eat 2000
-
Sunday 8th November 2020
Week 64
Height - 5'8.5"
weighed - 85.2kg(+0.5kg), 187.8lbs
waist - 33.5 inches
hip = 40.5
upper thigh = 25 7/8
Right calf = 15 5/8
Neck = 15.75
Wrist = 6.5
Tanita scale bodyfat% = 22.2% (+0.5)
Total loss so far - weight 20kg 44lbs Waist 10 inches BF% Tanita 9.7%
Averaged 2600 calories this week, against a TDEE of 2775
should be s light loss, but ended up heavier...
----
Total rest day yesterday so didn't log, but my legs and hips started to get that fresher feeling by afternoon, but right hamstring felt strained.
-
Sunday 8th October 2020
Still a little achey, but not too bad.
Soft tissue work - lower body and pec minor, traps
bodyweight at home without shoes = 85.5kg
BBall practice session at WLC outdoor courts - 78 mins
1) 15 mins dribble and ball control drills
2) movement efficiency drills - 2 sets each - single leg star drill, 2 legged side to side speed hops, 2 legged forward and back speed hops, 2 legged hop star drill
3) medium to high intensity moves, shots, layups, threes
4) Jumps at the 45 min mark, and dunks on 8 feet netball rim - 30 mins worth
Heel/achilles felt good, just some minor twinges during the hops, but running fine on the balls on my foot. Things getting there
Left quad tendon was fine during the lower effort jumps, but the first hard 1 step jump I did made it ache, but not too bad after that.
Jumps were pretty explosive, but I dropped off fast after my first few jumps
1 inch higher than last week, touched top of 9'10" rim.
Single leg jump improved similar, 5 inches lower. Difference still remains about the same no matter what.
Only 1 inch off my best jumps at 79kg a few months back, 85+kg today.
Should be jumping higher when I make my way back down there and under.
Tweaked something in my neck, upper traps. Only felt it after I finished, damn hurts like hell!
Cooldown
Sit in bottom of narrow stance squat for 2 mins
Wall tib raise BW x12
Knee over toes single leg calf raise BW x12
backwards walking 30-35 degree sloped path - 2.5 mins x 2
did 2 pullups on 8 feet netball rim, so easy to get the rim to my upper abs, strict muscle up should be doable with some practise 8)
stretch lower + upper
---
12 hour fast - broke fast before BBall - a bit of pistachios, raw carrot/beetroot and a slice of cheese
3300 calorie burn - according to Fitbit Charge 3, with HR monitor off
plan to eat 2500
-
Sunday 8th November 2020
Week 64
Height - 5'8.5"
weighed - 85.2kg(+0.5kg), 187.8lbs
waist - 33.5 inches
hip = 40.5
upper thigh = 25 7/8
Right calf = 15 5/8
Neck = 15.75
Wrist = 6.5
Tanita scale bodyfat% = 22.2% (+0.5)
Total loss so far - weight 20kg 44lbs Waist 10 inches BF% Tanita 9.7%
Averaged 2600 calories this week, against a TDEE of 2775
should be s light loss, but ended up heavier...
----
Total rest day yesterday so didn't log, but my legs and hips started to get that fresher feeling by afternoon, but right hamstring felt strained.
Congrats on the 20kg weight loss. Such a massive effort.
-
Sunday 8th November 2020
Week 64
Height - 5'8.5"
weighed - 85.2kg(+0.5kg), 187.8lbs
waist - 33.5 inches
hip = 40.5
upper thigh = 25 7/8
Right calf = 15 5/8
Neck = 15.75
Wrist = 6.5
Tanita scale bodyfat% = 22.2% (+0.5)
Total loss so far - weight 20kg 44lbs Waist 10 inches BF% Tanita 9.7%
Averaged 2600 calories this week, against a TDEE of 2775
should be s light loss, but ended up heavier...
----
Total rest day yesterday so didn't log, but my legs and hips started to get that fresher feeling by afternoon, but right hamstring felt strained.
Congrats on the 20kg weight loss. Such a massive effort.
thanks, but it was a 25kg loss a few months ago when I was under 80kg :)
Will head back down soon, though.
In hindsight I should have gotten all the way down to 73kg or so before stopping, as I wasn't worried about losing muscle mass then as I wasn't training
-
Monday 9th November 2020
hamstrings surprisingly achey, especially the right side, which feels more strained
Left quad tendon inflamed when in the stretched position
----
Waking mobility work
Mobility work pre walk - thoracic, ankle tib/calf rocking, side of ankle rocking and walks
Standing side angled to rear lateral leg raise x10
Hip drops BW x20 each side
Sumo squat - BW 2x20
various 30-45 sec ISO holds x 3-4 set each - single leg calf raise, knee over toes calf raise, heel raised split squat, single leg wall sit, single leg sissy squat at 50% ROM
band dislocate x 20
broom dislocate stretch - grip a bit less than snatch grip
---
80 min walk/hike
start of walk - backward walking up a 20-30 degree sloped path x 2.5 mins
middle of the walk -
lap around football field, with backward walking on one long side each lap x 2
backward walking up a 30-35 degree sloped path x 2.5 mins
stretches
-----
14 hour fast
2900 calorie burn according to Fitbit Charge 3 - with heart rate monitor off
Plan to eat 2300
-
Sunday 8th November 2020
Week 64
Height - 5'8.5"
weighed - 85.2kg(+0.5kg), 187.8lbs
waist - 33.5 inches
hip = 40.5
upper thigh = 25 7/8
Right calf = 15 5/8
Neck = 15.75
Wrist = 6.5
Tanita scale bodyfat% = 22.2% (+0.5)
Total loss so far - weight 20kg 44lbs Waist 10 inches BF% Tanita 9.7%
Averaged 2600 calories this week, against a TDEE of 2775
should be s light loss, but ended up heavier...
----
Total rest day yesterday so didn't log, but my legs and hips started to get that fresher feeling by afternoon, but right hamstring felt strained.
Congrats on the 20kg weight loss. Such a massive effort.
thanks, but it was a 25kg loss a few months ago when I was under 80kg :)
Will head back down soon, though.
In hindsight I should have gotten all the way down to 73kg or so before stopping, as I wasn't worried about losing muscle mass then as I wasn't training
Oh shit haha I didn't realise that.
-
Tuesday 10th November 2020
crap sleep last night.
Right hamstring feel strained, but was ok during the workout.
Left quad tendon was achey, but I gut it out on the squats as heavy tension will help heal the tendon
Soft tissue work - low body and traps, pec minor
bodyweight at home without shoes in winter clothing = 85.2kg
at home - Juggernaut Squats - Cycle 1 - Week 10 - 5s Wave - day 1 Intensification
Peterson setups 6 inch x10, Patrick step up 6 inch x10
supported ATG split squat BW x10 + 20 sec hold at bottom on last rep
Broom dislocates and overhead squat
alternating sets 2 mins rest
in flat, minimal trail running shoes (Merrell Vapour trail 4)
Olys + front squats -
power snatch complex x 20kg
Power snatch + 12 overhead squats, deeper each rep x 20kg
2 Power snatch + 5 Hang Power Snatch x 30kg
Power snatch 40kg x3
Power snatch + 3 Hang Power Snatch x 40kg
Power snatch + 2 Hang Power Snatch x 45kg - second rep Hang P.snatch missed - 4 inches short of lockout
Power snatch + 3 Hang Power Snatch x 40kg
1x power clean + 5 high hang power clean + 3 front squats x 40kg, 50kg
1x power clean + 2 high hang power clean + 3 front squats x 60kg
power clean 70kg x3 x 2 sets
45kg power snatch feels a lot heavier... that 5kg is a big jump.
I don't want to dip to catch these, as it's all about the speed and distance.
Improved form on the power cleans today, hence more reps and sets
Squats
Did these before the back squat of the same load
Front Squat 80kg x3, 100kg x2 @ RPE 8
High bar squat - belted - bare feet 60kg x pause with 10 deep breaths, 60kg x10. Oly shoes - 60kg x5, 80kg x5, 100kg x3, 110kg x2, 120kg x1,
130kg, 283lbs x1 @ RPE 8
77.5% of training max 152.5kg
5+ mins rest
120kg, 264lbs 3x5 @ RPE 8-9
115kg, 253lbs x5 @ RPE 9
Heavy and hard as hell! This is supposed to be around a 9-10RM weight for me, but it felt like 6-7RM
Had to drop down to 115kg on last set
Supposed to rep put 130kg next week... ahh not sure if that will go down...
This group in Oly shoes - alternating sets 2 mins rest
A1) RDL - to mid shin - facing down slope of garage, hook gripped - clean deadlifted off the floor - 60kg x5
belt - 110kg x11, x11 @ RPE 8
easy for posterior chain, hard for my upper body and grip!
A2) SSB single leg calf raise - arm supported - 1 inch elevated 3 sec eccentric to neutral position, explode up - BW x 5, 30kg x5, 50kg x 5, 70kg x3
77.5kg x11, x12 @ RPE 8 (+2.5kg)
Was a bit too light
A3) Wall tib raise - lower body at 40 degree angle - upper body off wall - in oly shoes BW x5, x8, x9, x8 @ RPE9
Nordic curl - natural GHR - knees on 3 inch pad, 6 inch aerobic step + rolled yoga mat on hip.
5 tiny partial reps and 1 assisted rep to warmup
BW slow eccentric x 8 assisted
Single leg kneeling deadlift BW x10 each side
55lbs x10 (+5lbs) @RPE 6
Glute bridge slider leg curl - BW 2x11 @ RPE 9
SSB Heel elevated Step down Oly shoes + 20kg bumper under heel.
3 sec eccentric, other leg helping on concentric - 30kg x5, 55kg 2x12
For quad tendons
SSB SUmo squat 55kg x12
lateral leg raise 7.5kg band x 15
Jefferson curl 20kg x10, 37.5kg x10 with a hold, and 30 sec hold on last rep (+2.5kg)
Rectus femoris release with 20kg barbell in seated position, each side
stretch
---
12 hour fast - broke fast before BBall - a bit of raw carrot/beetroot and a slice of cheese
3100 calorie burn - according to Fitbit Charge 3, with HR monitor off, not including weights
ate 3200
-
Tuesday 11th November 2020
Another night of crap sleep, need to get it sorted.
Very mild drained feeling.
Traps/upper chest sore from the power snatches, when I lower the bar it's a bit like a wide grip incline press negative
All quads sore, upper hammies, erectors, glutes and calves
Left quad tendon feels much better than yesterday, only aches when stretched hard
Left heel/achilles feels pretty good now, just the right one has some aches.
----
Waking mobility work
Went to pick up 3 more rubber mats for gym
---
75 min walk/hike
start of walk - backward walking up a 20-30 degree sloped path x 2.5 mins
middle of the walk -
backward walking up a 30-35 degree sloped path x 2.5 mins
stretches
-----
18 hour fast
2900+ calorie burn according to Fitbit Charge 3 - with heart rate monitor off
Plan to eat 2000
-
Score! I found a nearby BBall court with a glass backboard, spring loaded rim, and maybe height adjustable as well :o
16min drive though... will need to check it out soon
Should be quiet during the week, midday
(https://i.imgur.com/HMJhXlv.jpg)
(https://media-cdn.tripadvisor.com/media/photo-m/1280/1b/55/de/0f/photo0jpg.jpg)
-
That looks like a sweet setup.
-
My right outer hip pain is actually not due to hip impingement but inflammation of the glute medius/minimus tendons - similar to jumpers knee or achilles of those tendons...
Probably due to how I plant when jumping I think, that sideways motion.
whoops
Avoiding flexion adduction stretches of the gluteal muscles, avoiding ITB stretches and avoiding clam exercises all of which increase compression!
I know going wide stance anything and pushing my knee outwards improves it
The fixes are the usual ISO with band around the knee to dull the pain and then strengthen the tendons as I have been doing for my achilles and quad tendon.
Band around the knee stuff and banded lateral walks etc. Lateral squat should be good
Single leg work should be avoided as the test for pain is a single leg stand... the opposite of hip impingement :P
https://squatuniversity.com/2018/02/04/fixing-lateral-hip-pain/
Early in the rehab process of this injury we don’t want to perform a ton of single leg squats as the injured leg naturally moves into slight adduction in order to stay balanced (meaning a small amount of tendon compression cannot be avoided). This normal increase in compression with single leg stance is why the position is used as a provocation test for this injury in the first place!
-
Thursday 12th November 2020
Traps, shoulders, bicep still fairly sore.
Plus my hamstrings/erectors
It's taken almost a year, but as of this week I have been able to power snatch, pushup, dip, bench and pullup pain free!
Shoulder dislocates probably helped the most after all the stretching, and soft tissue work on tight muscles, and strengthening of serratus, lower/mid traps and cuffs.
Daily mobility work and a lot of other things I did and removed over time in phases as well.
Still have much more work to do though...
Soft tissue work - upper plus some lower.
bodyweight at home without shoes = 84.4kg
Resistance at the Home
Been almost 2 weeks since I did this upper session, and my body didn't skip a beat, no strength or form loss.
Nothing felt any heavier either.
also received a bunch of stuff from Amazon today - some climbing nylon loops and straps, and heavy duty carabiners, to use for holding my loading pin and plates for belt squats and dips/chins etc.
They are certainly way overrated and strong enough, and cheap!
The segments allow you to vary the length when you clip the strap onto a dip belt, much like a chain
(https://cdn.shopify.com/s/files/1/0018/9467/8577/products/yrlPYC7T1CT6RkH2BvDS_C2419B_jpg_110x110@2x.png?v=1592944550)
Plus a Chinese oly style lifting straps, quick release for snatches, and Element 26 Gymnastic style ISO grips hand pads
Spent a few sets trying them out on rows and pullups/hangs etc - took a bit of time to figure it out, but they work well.
Will start to use them for RDLs next time around
------
externally rotated band pull apart - to forehead, shoulder, sternum + star drill combo - light rogue band - dual strands x 10 each, 20 secs rest between each axis
band rows x 15
Yates rows 20kg bar x 15
Dip shrugs - BW x20 @RPE 6
Vertical wall ab wheel roll outs - pulling handles apart with hold at top x20
Rotating sets between each exercise 2-3 mins
A1) inverted rows - undergrip - explosive - legs bent BW x8, BW x8
explosive - weight vest+10kg x 2x9 @RPE 7 (+1 Rep at same RPE)
feet elevated 20 inches - explosive - BW x8, @ RPE 8
A2) Pushups to upper abs - Close grip triangle - explosive - BW x10, feet elevated 18 inches x5
Weight vest+10kg x11 @ RPE 7 (+1 rep at same RPE)
Straight bar dip - BW x3, BW x13 @ RPE 7
AB1) High angle rows to ribcage - slight pause at bottom, explosive - barbell 20kg x15, 40kg x5, 60kg x3
explosive
65kg 2x9 @RPE 9 (+1rep)
B2) Bench - shoulder width 14 inch grip 20kg x10, 40kg x8,
60kg x10 @ RPE 7
70kg x10 @ RPE 9.5
75kg x7 @ RPE 10
C1) single leg SSB Knee over toes soleus calf raise 4.5 inch elevation - Explode up, 3 sec eccentric - 77.5kg x10, x11 @ RPE9 (+2.5kg)
C2) Zercher Carry - with rolled towel 60kg x 5 secs, 80kg x 5 secs, 95kg x 5secs
95kg x 50secs, 45secs (+5kg)
95kg x 35 sec hold
First carry was brutal and a bit scary!
Switched over to static hold for second set and from now on...
CD1)Muscle clean and press - no hip drive, elbows tucked 20kg x8, 30kg x10 @ RPE9
D2) AB wheel rollouts - legs bent x 12, leg straight x3
on feet, straight legs - 85% ROM - 3 count pause - BW x9 @RPE 9.5 (+1 rep)
D3) Barbell curl explosive - 20kg x10, 27.5kg x3,
30kg x7 @ RPE 10
Miscellaneous stuff
Pike pushup, on feet, shoulder width grip BW x8 @ RPE 10 - failed on 9th rep attempt, harder form today - legs straight on tiptoes within 6 inches of hands, brutal!
L hang - Medium grip pull up to base of neck x6 @ RPE 9 - solid suprised I was able to do it after all the stuff I have already done
L hang hold x 30 secs - solid even after the zercher holds and ab wheel
Elbow on knee external rotations - 10lbs x 15 @ RPE 9.5 (+3 reps)
Scarecrow into press - 40 degree chest supported- 5lbs x10, 7.5lbs x8 @RPE 9
Lateral walks - band around knee, 3 steps each direction x5, 1 x Iron Edge heavy band, 1x Xheavy band
hang from bar, 2x20 scap shrugs
Jumpstretch monster mini band dislocate + stretch x a few
release rectus femoris with olympic bar
stretch
---
14 hour fast - broke fast before BBall - a bit of pistachios, raw carrot/beetroot and a slice of cheese
3100+ calorie burn - according to Fitbit Charge 3, with HR monitor off, not including weights
ate 2700+
-
Friday 13th November 2020
Friday the 13th lOL
Poor sleep again
Very mild drained feeling.
pecs, upper back, biceps, moderateley sore but less than I expected given the time off.
Calves, hamstrings, abs and erectors pretty sore as well.
And my rectus fermoris is quite sore, probably from the ab wheel and L hangs
----
spent the day driving to buy more new gym rubber mats, as I got OCD about having 4 plain black and 2 blue fleck ones.
So decided to go all blue fleck which livens up the drabness of plain dark black mats... and sell off my blacks.
On the way back, I got a flat tyre from screws! So that took an hour when I had to wait for the NRMA road side service to show up as I found the tools they give you to chnage the tyre are not up to the task!
Then unpack and move the 8+7 mats into my garage etc, but even at 14kg each with a large awkward shape, I've gotten used to moving them and know to hold them in a way that makes it easy, so not much impact on my body
early to bed tonight and then off to get the tyre repaired, and then come home and move, measure and cut some mats....Then rest up for BBall on Sunday
-----
16 hour fast
2800 calorie burn according to Fitbit Charge 3 - with heart rate monitor off
Plan to eat 2000
-
Sunday 15th November 2020
Week 65
Height - 5'8.5"
weighed - 85.2kg, 187.8lbs
waist - 33.5 inches
hip = 40 5/8 (+1/8)
upper thigh = 25 7/8
Right calf = 15.5
Neck = 15.75
Wrist = 6.5
Tanita scale bodyfat% = 21.4% (-0.8 )
Total loss so far - weight 20kg 44lbs Waist 10 inches BF% Tanita 10.5%
Averaged 2600+ calories this week, against a TDEE of 2600+
No changes as expected apart from my hips
----
Spent most of yesterday afternoon setting up my rubber mats and cutting them.
Took ages and felt tired after
-
Sunday 15th October 2020
Another night of poor sleep, woke up too early!
Still quite sore from last session and doing my rubber mats.
pecs/lats, abs, calves and posterior chain.
Soft tissue work - lower body and pec minor, traps
bodyweight at home without shoes = 85.8kg
BBall practice session at WLC outdoor courts - 65 mins
1) 15 mins dribble and ball control drills
2) movement efficiency drills - 2 sets each - single leg star drill, 2 legged side to side speed hops, 2 legged forward and back speed hops, 2 legged hop star drill
3) medium to high intensity moves, shots, layups, threes
4) Jumps at the 45 min mark, and dunks on 8 feet netball rim - 20 mins worth
Left quad tendon was a littla chey but much better than last week.
left achilles twinges on the hops, but fine when running on balls of feet and jumping
Upper felt sore and stiff, especially lats, so shooting felt bad.
Warm day, felt a little flat and lacking energy.
Still feeling fatigued from last squat session... poor sleep doesn't help.
Hops down across the board by about 2-3 inches
Cooldown
Sit in bottom of narrow stance squat for 2 mins
Wall tib raise BW 3x17
Knee over toes single leg calf raise BW 2x20
Single leg calf raise on flat ground - controlled eccentric 2x20
backwards walking 30-35 degree sloped path - 2.5 mins x 2
stretch lower + upper
----
After a small meal, spent 3 hours setting up my gym rubber mats again and more measuring and cutting
A bit tiring, but I have finally got it sorted
---
12 hour fast - broke fast before BBall - a bit of pistachios, raw carrot/beetroot and a slice of cheese
3800 calorie burn - according to Fitbit Charge 3, with HR monitor off
plan to eat 3000+
Hit over 25k steps today!
Last time i got those sort of numbers was when I was doing 6 hour hikes
-
Monday 16th November 2020
Woke up early again
Felt a bit tired and beat up overall.
Both my lower achilles/heel quite inflamed when I got out of bed, but got better later on.
So still not ready yet for too much running around...
----
Really hot day, mid 30 degrees, felt really tired and drowsy from the humidity.
So just stayed indoors and not do much.
ISOs - tendon health
single leg calf raise, just above neutral position x 1 min x 4
single leg knee over toes calf raise, just above stretched range 1 min x 2
hamstring/lower back, hip flexor and couch stretch
-----
14 hour fast
2300+ calorie burn according to Fitbit Charge 3 - with heart rate monitor off
Plan to eat 2000
-
Tuesday 17th November 2020
Did more cutting on my gym rubber mats and some cleaning ebfore workout, about an hour's worth
Soft tissue work - some lower body
bodyweight at home without shoes in winter clothing = 85.5kg
at home - Juggernaut Squats - Cycle 1 - Week 11 - 5s Wave - day 1 Realization
Peterson setups 6 inch x10, Patrick step up 6 inch x10
supported ATG split squat BW x10 + 20 sec hold at bottom on last rep
Broom dislocates and overhead squat
alternating sets 2 mins rest
in flat, minimal trail running shoes (Merrell Vapour trail 4)
Olys + front squats -
power snatch complex x 20kg
Power snatch + 12 overhead squats, deeper each rep x 20kg
Power snatch + 3 Hang Power Snatch x 30kg
Power snatch + 2 Hang Power Snatch x 40kg - both hang P.snatch missed - 4 inches short of lockout
Power snatch 40kg 2x3, x1
1x power clean + 3 high hang power clean + 3 front squats x 40kg, 50kg
high hang power clean x 60kg
power clean 60kg x2, x1 + front squat
Hang power snatches well down today... no speed :/
widened my grip an inch either side on the cleans and front squats as the rack strains my left bicep area.
Pinkies almost on inner the rings now
Squats
Did these before the back squat of the same load
Front Squat 60kg x3, 80kg x3
High bar squat - belted - bare feet 60kg x pause with 10 deep breaths, 60kg x10. Oly shoes - 60kg x5, 80kg x5, 100kg x4, x2, 110kg x3, 120kg x2, 140kg x 5 sec support
85% of training max 152.5kg
130kg, 283lbs x5 @ RPE 10
rest 6 mins
115kg, 253lbs x6 @ RPE 8
Was expecting between 7-9 reps with 130kg, so a bit disappointing to only hit 5 reps...Just expected more when I did 115kg x 12 a few weeks back....
But it didn't feel super heavy, so I'm probably not that fatigued.
Still, it's the best I have squatted so far.
Puts e1Rm around 150kg
Changing things up next week and back to doing my own thing.
This group in Oly shoes - alternating sets 2 mins rest
A1) RDL - to mid shin - facing down slope of garage, hook gripped - clean deadlifted off the floor - 60kg x5, 100kg x3
belt/straps - 115kg 2x10 @ RPE 9 (+5kg)
Tweaked something in my rear right oblique, hurts like hell right now :(
Again not that hard for my posterior chain, but taxed my upper body.
A2) SSB single leg calf raise - arm supported - 1 inch elevated 3 sec eccentric to neutral position, explode up - BW x 5, 30kg x5, 50kg x 5, 70kg x3
80kg x11, x12 @ RPE 8 (+2.5kg)
A3) Wall tib raise - lower body at 40 degree angle - upper body off wall - in oly shoes - BW x5, 2x12 @ RPE9
Nordic curl - natural GHR - knees on 3 inch pad, 6 inch aerobic step + rolled yoga mat on hip.
5 tiny partial reps and 1 assisted rep to warmup
BW slow eccentric x 8 assisted
Glute bridge slider leg curl - BW 2x10 @ RPE 9
SSB Heel elevated Step down Oly shoes + 20kg bumper under heel.
3 sec eccentric, other leg helping on concentric - 50kg x5, 57.5kg 2x15 (+2.5kg, +5 reps)
For quad tendon
lateral leg raise 12..5kg band x 15 (+5kg)
Jefferson curl 20kg x10
Rectus femoris release with 20kg barbell in seated position, each side
stretch
---
12 hour fast - broke fast before BBall - a bit of raw carrot/beetroot and a slice of cheese
3300 calorie burn - according to Fitbit Charge 3, with HR monitor off, not including weights
ate 3500+
-
Nice session mate.
-
Nice session mate.
Thanks, but it could have been better
Really need to shorten my sessions a bit, starts to drag towards the end
Need more sleep as well... next door child care centre doesn't help :/
-
Wednesday 18th November 2020
Very mild drained feeling.
A bit achey all over, but lower body is not that much compared to the usual, especially my upper hamstrings which are usually pretty sore after each lower session.
My traps, shoudlers and biceps are more sore from the olys....
Left quad tendon feeling much better, as are both achilles.
----
Waking mobility work
Mobility work pre walk - thoracic, ankle tib/calf rocking, side of ankle rocking and walks
---
67 min walk/hike
start of walk - backward walking up a 20-30 degree sloped path x 2.5 mins
middle of the walk -
backward walking up a 30-35 degree sloped path x 2.5 mins
stretches
-----
16 hour fast
2800 calorie burn according to Fitbit Charge 3 - with heart rate monitor off
Plan to eat 2000
-
Thursday 19th November 2020
Whole body fairly sore. Thankfully tweaked rear oblique seemed ok today.
Soft tissue work - skipped
bodyweight at home without shoes = 84.9kg
Resistance at the Home
Didn't feel like training, but I did and the session turned out good
------
externally rotated band pull apart - to forehead, shoulder, sternum + star drill combo - light rogue band - dual strands x 10 each, 20 secs rest between each axis
band rows x 15
Yates rows 20kg bar x 15
Dip shrugs - BW x20 @RPE 6
Vertical wall ab wheel roll outs - pulling handles apart with hold at top x20
Rotating sets between each exercise 2-3 mins
A1) inverted rows - undergrip - explosive - legs bent BW x8, BW x8
explosive - weight vest+10kg x 3x9 @RPE 7
A2) Pushups to upper abs - Close grip triangle - explosive - BW x10, feet elevated 18 inches x5
Weight vest+10kg x11 @ RPE 7
Straight bar dip - Weight vest+10kg x3, BW x8 @ RPE 7 (+10kg, -3 reps)
Not too hard even with an extra 10kg
AB1) High angle rows to ribcage - slight pause at bottom, explosive - barbell 20kg x15, 40kg x5, 60kg x3
explosive
65kg 2x10 @RPE 9 (+1rep)
10 reps hit, increasing weight next session
B2) Bench - shoulder width 14 inch grip 20kg x10, 40kg x10,
60kg x10 @ RPE 7
70kg x10 @ RPE 8.5 (at lower RPE)
75kg x7 @ RPE 9 (at lower RPE)
All loads felt much easier than last week, but I didn't try for an extra rep on 75kg.
Been trying a new progression scheme, filling out each weight to 10 reps and keeping it there as the RPE drops as I get stronger.
So they end up as a warmup eventually, and improve work capacity
C1) single leg SSB Knee over toes soleus calf raise 3.5 inch elevation - Explode up, 3 sec eccentric - 30kg x5, 50kg x5, 70kg x3
80kg 2x11 @ RPE9 (+2.5kg)
C2) Zercher Hold - with rolled towel 60kg x 5 secs, 80kg x 5 secs
100kg x 35secs, 45secs (+5kg)
60kg feels really light now, funny how it felt so heavy 8 workouts ago!
CD1) single leg SSB calf raise 3.5 inch elevation - 3 sec eccentric, 2 legs up - 50kg x5, 70kg x3
80kg x11 @ RPE9
CD2)Muscle clean and press - no hip drive, elbows tucked 20kg x8, 32.5kg x10 @ RPE9 (+2.5kg)
D3) AB wheel rollouts - legs bent x 12, leg straight x3
on feet, straight legs - 85% ROM - 3 count pause - BW x8 @RPE 9 (facing down slope, -1 rep)
Facing down slope of garage so a bit harder
D4) SSB Peterson step ups3.5 inch step - controlled eccentric - 50kg 2x15
L hang - Medium grip pull up to base of neck - BW x6 @ RPE 9
Barbell curl explosive - 20kg x10, 30kg x1,
30kg x9 @ RPE 10 (+2 reps)
Work capacity improving, as I gain reps back despite increasing weight on Zercher holds.
Miscellaneous stuff
hang from bar, 2x20 scap shrugs
Scarecrow into press - 40 degree chest supported- 5lbs x10, 7.5lbs x9 @RPE 9
Elbow on knee external rotations - 15lbs x 15 @ RPE 9.5 (+5lbs)
Lateral walks - band around knee, 11 steps each direction x3 with Iron Edge XXHeavy band x 2 sets
Jumpstretch monster mini band dislocate + stretch x a few
release rectus femoris with olympic bar
stretch
---
12 hour fast - broke fast before BBall - a bit of pistachios, raw carrot/beetroot and a slice of cheese
3000 calorie burn - according to Fitbit Charge 3, with HR monitor off, not including weights
ate 3200
-
Friday 20th November 2020
Mild tired feeling. Whole body is moderately sore.
Legs have a bit of that powerful feeling, so Sunday is looking good for Bball/jumps.
----
Waking mobility work
Mobility work pre walk - thoracic, ankle tib/calf rocking, side of ankle rocking and walks
---
75 min walk/hike
start of walk - backward walking up a 20-30 degree sloped path x 2.5 mins
middle of the walk -
backward walking up a 30-35 degree sloped path x 2.5 mins
stretches
-----
14 hour fast
3268 calorie burn according to Fitbit Charge 3 - with heart rate monitor off
ate 2300+
-
re: RDLs taxing upper body, maybe kroc rows? you've got those high-angle BB rows in there but might not hurt to throw in kroc rows at the end of a workout like that. i used to love doing them.
-
re: RDLs taxing upper body, maybe kroc rows? you've got those high-angle BB rows in there but might not hurt to throw in kroc rows at the end of a workout like that. i used to love doing them.
Isn't that basically just a single arm bench supported row?
I think Pendlay rows might work better, but I'm worried about adding more lower back stress, as that area recovers so slow.
Although big deadlifters have big numbers on rows as well.
-
Sunday 22nd November 2020
Week 66
Height - 5'8.5"
weighed - 84.7kg (-0.5) , 186.7lbs
waist - 33.5 inches
hip = 40.5 (-1/8)
upper thigh = 25 7/8
Right calf = 15.5
Neck = 15.75
Wrist = 6.5
Tanita scale bodyfat% = 21.7% (+0.3 )
Total loss so far - weight 20.5kg 45lbs Waist 10 inches BF% Tanita 10.2%
Averaged 3000+ calories this week, against a TDEE of 2800+
No changes
Going to knuckle down and start leaning down to 75kg
----
did nothing yesterday
-
Sunday 22nd October 2020
Crap sleep and my whole body still feel a bit sore and achey
Soft tissue work - just feet, side of hips/upper quads and lats
bodyweight at home without shoes = 85.8kg
BBall practice session at WLC outdoor courts - 120 mins
1) 15 mins dribble and ball control drills
2) medium to high intensity moves, shots, layups, threes
3) Jumps at the 45 min mark, and dunks on 8 feet netball rim - 20 mins worth
4) more moves into layups against 3 cones
5) more threes
6) movement efficiency drills - 2 sets each - single leg star drill, 2 legged side to side speed hops, 2 legged forward and back speed hops, 2 legged hop star drill (2 cycles each direction)
7) low effort 2 legged jump into 1 leg landing x 3 each side x 2 sets
9) backwards running to halfcourt x 50% x3
10) sideways bounds to and from halfcourt x 3
Left quad tendon achey
Both heel/achilles did not ache during session
Shooting was decent despite sore/stiff lats, until I tired.
No hops today, down a few inches
Cooldown
Sit in bottom of narrow stance squat for 2 mins
Wall tib raise BW 2x16
Knee over toes single leg calf raise BW 2x20
backwards walking 30-35 degree sloped path - 2.5 mins x 2
stretch lower + upper
---
12 hour fast - broke fast before BBall - a bit of pistachios, raw carrot/beetroot and a slice of cheese
3400+ calorie burn - according to Fitbit Charge 3, with HR monitor off
plan to eat 3000+
-
Monday 23rd November 2020
Mild tired feeling. Lower back pretty beat up.
A bit achey all over, biceps are unusually sore...
Achilles/heels feel much better vs last week post BBall/jumps.
Right side still a bit sore though
----
Waking mobility work
A few 30 sec calf raise ISOs AM and later in the day
---
56 min walk/hike
start of walk - backward walking up a 20-30 degree sloped path x 2.5 mins
middle of the walk -
backward walking up a 30-35 degree sloped path x 2.5 mins
stretches
-----
16 hour fast
3100+ calorie burn according to Fitbit Charge 3 - with heart rate monitor off
ate 2600+
Was actually eating about 1800 calories, but my PC is dying so I stayed up late to research parts for a replacement
Stressed me out and ate some more...
My 9 year old Intel i7 3930k 16GB system keeps boot looping, but eventually gets into Windows.... guess we are going AMD for an upgrade in my next system
-
Tuesday 24th November 2020
Bad sleep. Still feeling beat up.
And stressed, so decided not to train today
-----
18 hour fast
2400+ calorie burn according to Fitbit Charge 3 - with heart rate monitor off
ate 3200+
Finally got my new PC parts sorted and ordered.
AMD Ryzen 5900x, 12 cores with 64GB of ram - good for gaming and music making/video stuff :)
Just in time for Cyberpunk 2077!
-
Wednesday 25th November 2020
Crap sleep, but better than yesterday
Ok session given this and recent stress.
Sure smoked my quads and hamstrings without beating me up into a pulp
Resetting things up
Soft tissue work - skipped
bodyweight at home without shoes in winter clothing = 85.1kg
at home - Lower week 1
front and side planks x 30 secs each
Peterson setups 6 inch x10, Patrick step up 6 inch x10
supported ATG split squat BW x10 + 20 sec hold at bottom on last rep
Broom dislocates and overhead squat
alternating sets 2 mins rest
in flat, minimal trail running shoes (Merrell Vapour trail 4)
Olys -
power snatch complex x 20kg
Power snatch + 12 overhead squats, deeper each rep x 20kg
Power snatch + 3 Hang Power Snatch x 30kg, 35kg, 40kg, 42.5kg
Power snatch 47.5kg 2x2
1x power clean + 3 high hang power clean 47.5kg, 50kg
high hang power clean 55kg x2
power clean 60kg x3
Squats
Did these before the back squat of the same load
Front Squat 60kg x5, 80kg x5, 90kg x3
High bar squat - belted - Iron Edge XHeavy band around knees
bare feet 60kg x pause with 10 deep breaths, 60kg x10. Oly shoes - 60kg x5, 80kg x5, 100kg x4, 110kg x3
4+ mins rest
no band around knee - controlled down - 115kg, 253lbs x5 @ RPE 9
all sets, band around knee
105kg, 231lbs x5 @ RPE 8
paused - 105kg, 231lbs x5 @ RPE 9
90kg, 198lbs x8 @ RPE 8.5
rest 30+ secs
90kg x 5 @ RPE 9.5
resetting my squat form Max Aita style, staying as upright as I can, while keeping back angle on the way up, the same as on the way down.
Keep the pressure on the quads.. I squat to improve leg strength so why let them off the hook and lean forward when it gets hard?
I recently did 115kg x 12 using my old way, and half of that today, show you how much stronger my posterior chain is vs my quads.
Also used bands around the knee of most of my sets today
Will build on today each week.
http://www.youtube.com/watch?v=DrwiddA_8CQ
This group in Oly shoes - alternating sets 2 mins rest
A1) RDL - to knee cap - facing down slope of garage, hook gripped - clean deadlifted off the floor - 60kg x5, 80kg x5
belt/straps - 80kg x15 @ RPE 7
A2) SSB single leg calf raise - arm supported - 1 inch elevated 3 sec eccentric to neutral position, explode up - BW x 5, 30kg x5, 50kg x 5, 70kg x3
82.5kg x10, x10 @ RPE 9 (+2.5kg)
A3) Wall tib raise - lower body at 40 degree angle - upper body off wall - in oly shoes - BW x5, 3x10 @ RPE9
B1) SSB Peterson step up - single arm supported - 4 inch step Oly shoes
controlled eccentric - 60kg x10, x15 @ RPE 8
B2) SSB Good Morning onto toes 50kg x5, 60kg x 10 @ RPE 8
Nordic curl - GHR - knees on 2cm pad, 6 inch aerobic step + rolled yoga mat on hip.
5 tiny partial reps and 1 assisted rep to warmup
BW slow eccentric x 3 unassisted + 4 assisted
Form is now in between a GHR machine and Nordic curl, so a bit easier at the bottom when the front of thigh contacts the step and yoga mat.
But still quite hard!
lying lateral leg raise Iron Edge XHeavy band, 3 count hold at top x 15
Jefferson curl 20kg x10
Rectus femoris release with 20kg barbell in seated position, each side
stretch
---
12 hour fast - broke fast before BBall - a bit of raw carrot/beetroot and a slice of cheese
2900 calorie burn - according to Fitbit Charge 3, with HR monitor off, not including weights
ate 3000+
-
Thursday 26th November 2020
Pretty sore all over, especially my quads, glutes, upper hammies, calves and abs
But by evening I felt a lot better, tight 2XU compression pants helped
----
Waking mobility work
-----
16 hour fast
3400+ calorie burn according to Fitbit Charge 3 - with heart rate monitor off
plan to eat 2000
-
Friday 27th November 2020
Really poor sleep and still fairly sore, plus stress, so took it easy
----
Waking mobility work
ISOs - tendon health
A few 30 sec calf raise ISOs just above neutral, AM and later in the day
Single leg heel elevated squat at 60 degrees, partially supported by other leg x 30 secs x 3
Single leg lateral wall drive x 30 secs x 2
single leg sissy squat, 50% ROM, partially supported by other leg x 30 secs x 3
single leg sissy squat, 50% ROM x 30 secs
stretches
-----
18 hour fast
2300+ calorie burn according to Fitbit Charge 3 - with heart rate monitor off
ate 2300+
-
Pretty much everyday so far has been like above, not much sleep and lots of stress, so I have been taking it easy, and doing the ISO as per above and stretches
Will get back on track tomorrow hopefully
-
Tuesday 1st December 2020
Bad sleep, but felt ok as I haven't done much lately
bodyweight at home without shoes = 86kg
BBall practice session at WLC outdoor courts - 60 mins
1) 15 mins dribble and ball control drills
2) movement efficiency drills - 2 sets each - single leg star drill, 2 legged side to side speed hops, 2 legged forward and back speed hops, 2 legged hop star drill (2 cycles each direction)
3) medium to high intensity moves, shots, layups, threes
4) Jumps at the 45 min mark, and dunks on 8 feet netball rim - 15 mins worth
Both my achilles/heel felt great, no twinges during the hops
And I was able to run around on the balls of my feet the same.
Felt rusty and no hops today, down a few inches, man you lose it fast!
Didn't go too hard
Cooldown
Sit in bottom of narrow stance squat for 2 mins
stretch lower + upper
---
12 hour fast - broke fast before BBall - a bit of pistachios, raw carrot/beetroot and a slice of cheese
3700+ calorie burn - according to Fitbit Charge 3, with HR monitor off
ate 3200
-
Wednesday 2nd December 2020
Don't feel tired, sore or beat up - nice
No inflammation in both heels, but right heel still aches a bit when cold - nice progress compared to last time.
haven't been walking much, that might help as well......
Left quad tendon also much better.
Tweaked right side of lower back though, quite sore when I got up, from a spin move yesterday
----
Waking mobility work
high to low externally rotated band pull apart with hold x 15 + 20 sec hold
band dislocates 3x20
ISOs - tendon health
A few 1 min calf raise ISOs just above neutral
Single leg lateral wall drive x 30 secs x 2
single leg heel elevated split squat, knee well over toes x 1 min x 3
stretches
-----
18 hour fast
2200+ calorie burn according to Fitbit Charge 3 - with heart rate monitor off
plan to eat 1800+
-
Wednesday 3rd December 2020
Sleep wasn't great but still did ok today
Left quad tendon a bit achey
Soft tissue work - brief lower body
bodyweight at home without shoes in winter clothing = 85.9kg
at home - Lower week 2
Peterson setups 6 inch x10, Patrick step up 6 inch x10
supported ATG split squat BW x10 + 20 sec hold at bottom on last rep
Broom dislocates and overhead squat
alternating sets 2 mins rest
in flat, minimal trail running shoes (Merrell Vapour trail 4)
Olys -
power snatch/clean complex x 20kg
Power snatch + 3 slow overhead squats x 20kg
Powersnatch 30kg x 3
Power snatch + 3 Hang Power Snatch x 30kg
Hang power snatch 35kg x3, 40kg x3
Power snatch 35kg x3, 40kg x3, 45kg x3, x2
1x power clean + 3 high hang power clean 35kg, 40kg, 45kg, 50kg
Squats
Did these before the back squat of the same load
Front Squat 35kgx3, 50kgx3, 60kg x3, 80kg x3
High bar squat - belted - Iron Edge XXHeavy band around knees
bare feet 60kg x pause with 10 deep breaths, 60kg x10. Oly shoes - 60kg x5, 80kg x5, x4, 90kg x3, 100kg x3, 110kg x2
4+ mins rest
no band around knee - controlled down - 115kg, 253lbs x7 @ RPE 9.5 (+2 reps)
all sets, band around knee
no belt - 105kg, 231lbs x7 @ RPE 9
paused - 105kg x7 @ RPE 9.5
90kg, 198lbs x10 @ RPE 8
rest 50+ secs
90kg x 5 @ RPE 9
Everything above 100kg felt heavy on my back, but not too bad for the legs.
115kg was much easier than last session
This group in Oly shoes - alternating sets 2 mins rest
A1) RDL - to knee cap - facing down slope of garage, hook gripped - clean deadlifted off the floor - 60kg x10, 80kg x10, 90kg x10
belt/straps - 100kg x10 @ RPE 7
A2) SSB single leg calf raise - arm supported - 1 inch elevated 3 sec eccentric to neutral position, explode up - BW x 5, 30kg x5, 50kg x 5, 70kg x3
85kg x10, x9 @ RPE 9 (+2.5kg)
A3) Wall tib raise - lower body at 40 degree angle - upper body off wall - in oly shoes - BW x5, x12, x11 @ RPE9
A4) SSB Good Morning onto toes 30kg x10, 50kg x10, 62.5kg x 10 @ RPE 8 (+2.5kg)
B1) SSB Peterson step up - single arm supported - 4 inch step Oly shoes
controlled eccentric - 60kg x10, 65kg x15 @ RPE 8 (+5kg)
B2) Nordic curl - GHR - knees on 2cm pad, 6 inch aerobic step + rolled yoga mat on hip.
5 tiny partial reps and 1 assisted rep to warmup
BW slow eccentric x 9 unassisted
B3) lateral leg raise Iron Edge XXHeavy band, alternating sides x5, x10, x10
B4) Eccentric single leg squat to bench left side 2x10, right 1x10
Incline bench reverse hyper - BW x 20
Jefferson curl 20kg x10
Rectus femoris release with 20kg barbell in seated position, each side
stretch
---
trained fasted
2800+ calorie burn - according to Fitbit Charge 3, with HR monitor off, not including weights
ate 2700
-
Friday 5th December 2020
Pretty sore all over, even my pecs and biceps, but no drained feeling
VMO and glutes really sore!
----
Waking mobility work
---
62 min walk/hike
start of walk - backward walking up a 20-30 degree sloped path x 2.5 mins
middle of the walk -
backward walking up a 30-35 degree sloped path x 2.5 mins
stretches
-----
18 hour fast
2600+ calorie burn according to Fitbit Charge 3 - with heart rate monitor off
plan to eat 2000
-
Saturday 5th December 2020
Crap sleep and pretty sore all over
----
Waking mobility work
ISOs - tendon health
A few 30 sec calf raise ISOs just above neutral, AM and later in the day
AM
knee over toes heel elevated split squat at 60 degrees - 40 secs x 4
Midday
single leg sissy squat, 50% ROM, partially supported by other leg x 40 secs x 5
Band Lateral leg raise 40 secs 3 each side - still works both sides at the same time
stretches
-----
18 hour fast
2200+ calorie burn according to Fitbit Charge 3 - with heart rate monitor off
ate 2300+
-
Sunday 6th December 2020
Week 68
Height - 5'8.5"
weighed - 84.9kg (+0.2) , 187lbs
waist - 33.5 inches
hip = 40.75 (+0.25)
upper thigh = 26 (+1/8)
Right calf = 15.5
Neck = 15.75
Wrist = 6.5
Tanita scale bodyfat% = 21.1% (-0.6 )
Total loss so far - weight 20.25kg 44.6lbs Waist 10 inches BF% Tanita 10.8%
Averaged 2600+ calories this week, against a TDEE of 2580
----
Still a bit sore in my posterior chain and upper body
resting up today and stressing a bit...
Damn AMD Ryzen 3800x CPU I got from Ebay didn't work on my new MSI X570 Tomahawk Motherboard!
So I'm ordering in a CPU or two from Amazon for tommorow delivery, to test, and then if it's good send this CPU back to the guy for a refund.
Hopefully it's the CPU and not my motherboard...
sigh
-
Taking a bit of a break to get my stuff and PC sorted
Been doing the ISOs though and mobility to stay in touch
-
Saturday 12th December 2020
Finally felt decent
bodyweight at home without shoes = 85.5+kg
BBall practice session at WLC outdoor courts - 60 mins
1) 15 mins dribble and ball control drills
2) movement efficiency drills - 2 sets each - single leg star drill, 2 legged side to side speed hops, 2 legged forward and back speed hops, 2 legged hop star drill (2 cycles each direction)
3) medium to high intensity moves, shots, layups, threes
4) Jumps at the 45 min mark, and dunks on 8 feet netball rim - 15 mins worth
left quad tendon felt much better, time off and knee over toes split squat ISOs
12 days since last session, so not that crisp, but got some decent jumps in, best so far at this bodyweight at least off a few steps.
Touched bottom of 9'10" rim again, couldn't do that last session.
Courts were fairly quiet today, compared to Sundays, didn't expect that, so might come on Saturday from now on
Cooldown
Sit in bottom of narrow stance squat for 2 mins
Wall Tib raise x 25
Knee over toes calf raise x 25
Inverted rows BW x12
Pushups BW x 15
stretch lower + upper
---
12 hour fast - broke fast before BBall - a bit of pistachios, raw carrot/beetroot and a slice of cheese
2900 calorie burn - according to Fitbit Charge 3, with HR monitor off
ate 2800+
-
Monday 13th December 2020
Not too sore thankfully, just some minor aches
----
Waking mobility work
ISOs - tendon health
A few 30 sec calf raise ISOs just above neutral, AM and later in the day
knee over toes heel elevated split squat at 60 degrees - 40 secs x 4
single leg sissy squat, 50% ROM, partially supported by other leg x 40 secs x 2
Lateral leg raise 30 secs x 2 each side
high to low externally rotated band pull apart with hold x 15 + 20 sec hold
band dislocates 2x20
---
55 min walk/hike
start of walk - backward walking up a 20-30 degree sloped path x 2.5 mins
middle of the walk -
backward walking up a 30-35 degree sloped path x 2.5 mins
stretches
-----
16 hour fast
2577 calorie burn according to Fitbit Charge 3 - with heart rate monitor off
ate 2700
-
Monday 14th December 2020
Sleep Was crap but I felt OK.
Left quad tendon a bit achey, but ISOs fixed that
Soft tissue work - just bottom of feet
bodyweight at home without shoes in winter clothing = 86.3kg
at home - Lower week 3
Knee over toes, heel raised split squat IOS - 30secs x 3
Lateral leg raise ISO - 30secs x 2
front plank x 30 secs
Peterson setups 6 inch x10, Patrick step up 6 inch x10
supported ATG split squat BW x10 + 20 sec hold at bottom on last rep
Broom dislocates and overhead squat
alternating sets 2 mins rest
in flat, minimal trail running shoes (Merrell Vapour trail 4)
Olys -
power snatch/clean complex x 20kg
Power snatch + 4 slow overhead squats x 20kg
Powersnatch 30kg x 3
Hang powersnatch 30kg x 3
2 Power snatch + 2 Hang Power Snatch x 40kg
1 Power snatch + 2 Hang Power Snatch x 40kg x 2 sets
40kg hang power snatch feeling quite a bit easier, power is up
Just need to get my weight back down and I will be getting up higher
Squats
Did these before the back squat of the same load
Front Squat 35kgx3, 50kgx3, 60kg x3, 80kg x3
High bar squat
bare feet 60kg x pause with 10 deep breaths, 60kg x10. Oly shoes - 60kg x5, 80kg x5,
belt - 100kg x3, 110kg x2
5+ mins rest
Belted -
115kg, 253lbs x9 @ RPE 9.5 (+2 reps)
110kg, 242lbs x6 @ RPE 8
paused - 110kg x6 @ RPE 9.5
12 days since I last squatted, and it felt better than 12 days ago. The time off has refreshed me.
115kg x 9 = e1RM back to 150kg.
9th rep was way easier than the 115kg x7 I did last session
Moving the first top set up to 125kg next time, want to keep the reps in the 6-8 range
This group in Oly shoes - alternating sets 2 mins rest
A1) SSB Good Morning onto toes 30kg x10, 50kg x10, 65kg x 10 @ RPE 8 (+2.5kg)
A2) SSB single leg calf raise - arm supported - 1 inch elevated 3 sec eccentric to neutral position, explode up - BW x 5, 30kg x5, 50kg x 5, 65kg x3
90kg x9 @ RPE 9 (+5kg)
A3) Wall tib raise - lower body at 40 degree angle - upper body off wall - in oly shoes - BW x5, x13 @ RPE9
A2) SSB single leg bent knee calf raise - arm supported - 1 inch elevated 3 sec eccentric to neutral position, explode up - BW x 5, 30kg x5, 50kg x 5, 65kg x3
90kg x9 @ RPE 9 (+5kg)
A4) RDL - to knee cap - facing down slope of garage, hook gripped - clean deadlifted off the floor - 60kg x10, 80kg x5
belt/straps - 90kg x12 @ RPE 6.5
that was extremely easy
B1) SSB Peterson step up - single arm supported - 4 inch step Oly shoes
controlled eccentric - 60kg x10, 67.5kg x15 @ RPE 8 (+2.5kg)
B2) Nordic curl - GHR - knees on 2cm pad, 6 inch aerobic step + rolled yoga mat on hip.
3 tiny partial reps and 2 assisted rep to warmup
BW slow eccentric x 7 unassisted +1 assisted
B3) lateral leg raise Iron Edge XXHeavy band, x10 with hold at top, each side
Jefferson curl 20kg x15
Rectus femoris release with 20kg barbell in seated position, each side
stretch
---
12 hour fast - broke fast before BBall - a bit of pistachios, raw carrot/beetroot and a slice of cheese
2900+ calorie burn - according to Fitbit Charge 3, with HR monitor off, not including weights
ate 3000
-
re: RDLs taxing upper body, maybe kroc rows? you've got those high-angle BB rows in there but might not hurt to throw in kroc rows at the end of a workout like that. i used to love doing them.
Isn't that basically just a single arm bench supported row?
I think Pendlay rows might work better, but I'm worried about adding more lower back stress, as that area recovers so slow.
Although big deadlifters have big numbers on rows as well.
sorry for delayed response. it's a single arm bench supported row but the idea is to go heavy and high-rep, using english if needed to complete the ROM. here's a demonstration: https://www.youtube.com/watch?v=664VPfta8bA
-
Tuesday 15th December 2020
Moderatley sore, but way less than expected
Mostly in my erectors and upper hammies, pecs
left quad tendon achey
----
Waking mobility work
ISOs - tendon health
A few 30 sec calf raise ISOs just above neutral, AM and later in the day
knee over toes heel elevated split squat at 60 degrees - 40 secs x 4
single leg sissy squat, 50% ROM, partially supported by other leg x 40 secs x 2
Lateral leg raise 30 secs x 3 each side
---
stretches
-----
16 hour fast
2244 calorie burn according to Fitbit Charge 3 - with heart rate monitor off
ate 2375
-
Wednesday 16th December 2020
Still sore all over.
bodyweight at home without shoes = 85.8kg
Resistance at the Home
Been quite a while since I trained upper body, surprised my strength is still there
And nothing felt overly heavy or foreign
------
externally rotated band pull apart - to forehead, shoulder, sternum + star drill combo - light rogue band - dual strands x 10 each, 20 secs rest between each axis
band rows x 15
Yates rows 20kg bar x 15
Dip shrugs - BW x20 @RPE 6
Vertical wall ab wheel roll outs - pulling handles apart with hold at top x20
Rotating sets between each exercise 2-3 mins
A1) inverted rows - undergrip - explosive - legs bent BW x8, BW 2x8 @ RPE 7
A2) Pushups to upper abs - Close grip triangle - explosive - BW x5
Straight bar dip - BW x8 @ RPE 7
I'm moving these to after BBall/jumps
AB1) High angle rows to ribcage - slight pause at bottom, explosive - barbell 20kg x15, 40kg x5, 60kg x3
explosive
67.5kg 2x7 @RPE 8 (+2.5kg, -3 reps)
B2) Bench - shoulder width 14 inch grip 20kg x10, 40kg x10,
60kg x10 @ RPE 7
70kg x2
75kg x8 @ RPE 9 (+1 rep)
C1) Zercher Hold - with rolled towel 60kg x 5 secs, 80kg x 5 secs
100kg x 30secs, 30secs
pretty hard!
C2)Muscle clean and press - no hip drive, elbows tucked 20kg x8, 32.5kg x9 @ RPE9
Barbell curl explosive - 20kg x10, 27.5kg x7 @ RPE 9
Ran out of gas after zerchers, work capacity has dropped off
Miscellaneous stuff
hang from bar, 2x20 scap shrugs
Scarecrow into press - 40 degree chest supported- 5lbs 2x8 @RPE 8
Elbow on knee external rotations - 15lbs x 12 (x10 on left arm) @ RPE 9
release rectus femoris with olympic bar
stretch
---
12 hour fast - broke fast before BBall - a bit of pistachios, raw carrot/beetroot and a slice of cheese
2717 calorie burn - according to Fitbit Charge 3, with HR monitor off, not including weights
ate 3260
-
haven't been logging it, but I've been doing the below pretty much everyday
ISOs - tendon health
A few 30 sec calf raise ISOs just above neutral, AM and later in the day
knee over toes heel elevated split squat at 60 degrees - 40 secs x 4
single leg sissy squat, 50% ROM, partially supported by other leg x 40 secs x 2
Lateral leg raise 30 secs x 3 each side
-
Sunday 21st December 2020
not much sleep lately but felt ok
bodyweight at home without shoes = 86kg
Soft tissue work - feet, side of quads, pec minor and posterior shoulder, upper traps
BBall practice session at WLC outdoor courts - 60 mins
1) 15 mins dribble and ball control drills
2) movement efficiency drills - 2 sets each - single leg star drill, 2 legged side to side speed hops, 2 legged forward and back speed hops, 2 legged hop star drill (2 cycles each direction)
3) medium to high intensity moves, shots, layups, threes
4) Jumps at the 45 min mark, and dunks on 8 feet netball rim - 15 mins worth
Ehh no hops today, down a few inches
Left quad tendon a bit achey but improving
Cooldown
Sit in bottom of narrow stance squat for 2 mins
Wall Tib raise x10, 2x20
Knee over toes calf raise x10, 2x20
Slow/ISO combo
knee over toes, heel elevated split squat x a few
Single leg sissy squat
Peterson stepups on 6 inch step 2x10
Netball rim pullups to sternum - BW x 3 singles, 2x5, x4 @ RPE 8
Close grip triangle pushup - BW x5 x10, feet elevated on bench x 15 @ RPE 7
Inverted rows BW 2x8 @ RPE 9
Straight bar dip BW 2x6 @ RPE 8
stretch lower + upper
---
12 hour fast - broke fast before BBall - a bit of pistachios, raw carrot/beetroot and a slice of cheese
2900 calorie burn - according to Fitbit Charge 3, with HR monitor off
plan to eat 2800
-
Tuesday 22nd December 2020
Not all that fresh, a bit achey all over.
Left quad tendon and right achilles/heel achey
Soft tissue work - lower body, briefly
bodyweight without shoes = 86+kg
at home - Lower week 4
Knee over toes, heel raised split squat IOS - 30secs x 3
Lateral leg raise ISO - 30secs x 2
front plank x 30 secs
Broom dislocates and overhead squat
alternating sets 2 mins rest
in flat, minimal trail running shoes (Merrell Vapour trail 4)
Olys -
power snatch/clean complex x 20kg
Power snatch + 5 slow overhead squats x 20kg
1 Power snatch + 3 Hang Power Snatch x 30kg
1 Power snatch + 2 Hang Power Snatch x 35kg, 40kg, 42.5kg
Didn't quite get all the way to top on the 42.5kg set
Squats
Did these before the back squat of the same load
Front Squat 40kgx3, 50kgx3, 60kg x3, 80kg x3
High bar squat
bare feet 40kg x pause with 10 deep breaths, 60kg x10. Oly shoes - 60kg x5, 80kg x5,
belt - 100kg x3, 115kg x2
5+ mins rest
Belted -
125kg, 275lbs x7 @ RPE 9.5 (+10kg, -2 reps)
112.5kg, 247.5lbs x6 @ RPE 8
paused - 112.5kg x6 @ RPE 9.5
First time in a while >120kg has felt decent and not to scary heavy.
Focused on driving my back into the bar and that fixed most of my form issues
This group in Oly shoes - alternating sets 2 mins rest
A1) SSB Good Morning onto toes 30kg x10, 50kg x10, 70kg x 10 @ RPE 8 (+10kg)
A2) SSB single leg calf raise - arm supported - 1 inch elevated 3 sec eccentric to neutral position, explode up - BW x 5, 30kg x5, 50kg x 5, 65kg x3
90kg x11 @ RPE 9 (+2 reps)
90kg x 40 sec ISO
A3) Wall tib raise - lower body at 40 degree angle - upper body off wall - in oly shoes - BW x5, 2x13 @ RPE9
A2) SSB single leg bent knee calf raise - arm supported - 1 inch elevated 3 sec eccentric to neutral position, explode up - BW x 5, 30kg x5, 50kg x 5, 65kg x3
90kg x10 @ RPE 9 (+1 rep)
A4) RDL - to knee cap - facing down slope of garage, hook gripped - clean deadlifted off the floor - 40kg x10, 60kg x5, 80kg x5, 100kg x3
belt/straps - 100kg x13 @ RPE 8
warm up sets felt hard, 100kg set felt comfortable
B1) SSB Peterson step up - single arm supported - 6 inch step Oly shoes 50kg x10
controlled eccentric - 60kg x12 @ RPE 8 (+2 inches -5kg)
B2) Nordic curl - GHR - knees on 2cm pad, 6 inch aerobic step + rolled yoga mat on hip.
3 tiny partial reps and 2 assisted rep to warmup
BW slow eccentric x 7 unassisted
B3) lateral leg raise - alternating sides Iron Edge XXHeavy band, x18, x20
Jefferson curl 20kg x15, +20 sec hold at bottom
Rectus femoris release with 20kg barbell in seated position, each side
stretch
---
12 hour fast - broke fast before BBall - a bit of pistachios, raw carrot/beetroot and a slice of cheese
3700+ calorie burn - according to Fitbit Charge 3, with HR monitor on, not including weights
plan to eat 3000
-
Been raining quite a bit so no BBall lately
Wednesday 31st December 2020
Left quad tendon achey, but OK after ISOs
Soft tissue work - lower body, briefly
bodyweight without shoes = 86+kg
at home - Lower week 5
Knee over toes, heel raised split squat IOS - 30secs x 3
Lateral leg raise ISO - 30secs x 2
Broom dislocates and overhead squat
alternating sets between Jumps, Olys, Squats - 2-3 mins rest
in flat, minimal trail running shoes (Merrell Vapour trail 4)
Jumps
Warmup - seated jumps x5
short step jump - alternating plant x2
short step jump - alternating plant x4 x 2 sets
seated jumps x 3
Olys -
power snatch/clean complex x 20kg
Power snatch + 5 slow overhead squats x 20kg
all with high catches
3 Power snatch + 3 Hang Power Snatch x 30kg
1 Power snatch + 2 Hang Power Snatch x 35kg
Belt and straps -
1 Power snatch + 3 Hang Power Snatch x 40kg,
1 Power snatch + 2 Hang Power Snatch x 45kg
Tried hang power snatching 45kg and did 2 reps with it
Squats
Did these before the back squat of the same load
Front Squat 30kg x3, 40kgx4, 60kg x3, 80kg x3
High bar squat
bare feet 40kg x pause with 10 deep breaths, 60kg x10. Oly shoes - 80kg x5,
belt - 100kg x4, 110kg x3, 120kg x1
5+ mins rest
Belted -
130kg, 283lbs x6 @ RPE 9.5 (+1 rep)
115kg, 253lbs x6 @ RPE 9
paused - 115kg x5 @ RPE 9.5
100kg, 220lbs x 8 @ REP 8
Nice, e1RM creeping towards 160kg... now to get lighter.....
Squatting every 8 days seems to be working well right now, although it makes front squats feel heavy and alien!
This group in Oly shoes - alternating sets 2 mins rest
A1) SSB Good Morning onto toes 30kg x8, 50kg x5, 72.5kg x 12 @ RPE 8 (+2.5kg, +2 reps)
A2) SSB single leg calf raise - arm supported - 1 inch elevated 3 sec eccentric to neutral position, explode up - BW x 5, 30kg x5, 50kg x 5, 72.5kg x3
92.5kg x11 @ RPE 9 (+2.5kg, -3 reps)
92.5kg x 20 sec, 20sec bent knee ISO
A3) Wall tib raise - lower body at 40 degree angle - upper body off wall - in oly shoes - BW x5, x14, x13 @ RPE9
A2) SSB single leg bent knee calf raise - arm supported - 1 inch elevated 3 sec eccentric to neutral position, explode up - BW x 5, 30kg x5, 50kg x 5, 72.5kg x3
92.5kg x8 @ RPE 9 (+2.5kg, -2 reps)
A4) RDL - to knee cap - facing down slope of garage, hook gripped - clean deadlifted off the floor - 40kg x10, 60kg 2x10
B1) SSB Peterson step up - single arm supported - 6 inch step Oly shoes 50kg x10
controlled eccentric - 72.5kg x10 @ RPE 8 (+12.5kg, -2 reps)
B2) Nordic curl - GHR - knees on 2cm pad, 6 inch aerobic step + rolled yoga mat on hip.
3 tiny partial reps and 2 assisted rep to warmup
BW slow eccentric x 7 assisted
B3) lateral leg raise - alternating sides Iron Edge XXHeavy band with hold at top, 2x20
Jefferson curl 20kg x15, +20 sec hold at bottom
Rectus femoris release with 20kg barbell in seated position, each side
stretch
-
Sunday 3rd January 2021
Getting heavy and fat...
bodyweight at home without shoes = 87.7kg
Soft tissue work - feet
BBall practice session at WLC outdoor courts - 55 mins
1) 15 mins dribble and ball control drills
2) A few jumps at the, and dunks on 8 feet netball rim
3) movement efficiency drills - 2 sets each - single leg star drill, 2 legged side to side speed hops, 2 legged forward and back speed hops, 2 legged hop star drill (2 cycles each direction)
3) medium to high intensity moves, shots, layups, threes
4) more jumps at the 45 min mark, and dunks on 8 feet netball rim - 15 mins worth
forwards and backwards jog intervals to and from halfcourt x a few
Felt decent, not bad jumping for this bodyweight, still touched bottom of 9'10" rim, but dropped off quickly.
9'8" touch off vertical, and 2 inches lower with a pause.
Decent off 1 leg as well, no knee, foot or other issues with it.
left quad tendon still hurts, but some ISOs at the start of the session fixed it
Cooldown
Sit in bottom of narrow stance squat for 2 mins
Wall Tib raise 2x20, x15
Knee over toes calf raise 3x25
Single leg sissy squat ISO at 90 degree knee angle 3x 30-40secs
Netball rim pullups to sternum - BW x 2 singles, 3x4 @ RPE 9 on last set
Close grip triangle pushup - BW 3x6 explosive
Inverted rows BW 1x10, x8 @ RPE 8
Straight bar dip BW 1x10, x5 @ RPE 8
backwards walking 30-35 degree sloped path - 2.5 mins x 2
stretch lower + upper
-
Tuesday 5th January 2021
Moderately sore yesterday with my left quad tendon feeling pretty sore
Just did a few ISOs and it's feeling much better today.
Thought about training today, but feel like a day more of rest will be better
----
Waking mobility work
ISOs - tendon health
2x 30 sec single leg calf raise ISOs just above neutral
knee over toes heel elevated split squat at 60 degrees - 1 min x 2 for left side, 40secs x 2 for right
single leg sissy squat, 50% ROM, 40 secs x 2
Slightly bent knee Lateral leg raise 40 secs x 2 each side
---
stretches
-
Wednesday 7th January 2021
Felt a bit crappy, but I made progress
Soft tissue work - lower body and some upper
bodyweight without shoes = 87.5kg
at home - Lower week 6
Knee over toes, heel raised split squat IOS - 30secs x 3
Lateral leg raise ISO - 30secs x 3
Broom dislocates and overhead squat
alternating sets between Jumps, Olys, Squats - 2-3 mins rest
in flat, minimal trail running shoes (Merrell Vapour trail 4)
Jumps
Warmup - seated jumps x5
short step jump - alternating plant, and arm used to reach x4 x 3 sets
Olys -
power snatch/clean complex x 20kg
Power snatch + 5 slow overhead squats x 20kg
all with high catches
2 Power snatch + 2 Hang Power Snatch x 30kg
1 Power snatch + 2 Hang Power Snatch x 35kg
Belt and straps -
1 Power snatch + 2 Hang Power Snatch x 40kg
1 Power snatch + 2 Hang Power Snatch x 45kg
Squats
Did these before the back squat of the same load
Front Squat 30kg x3, 40kgx4, 60kg x3, 80kg x3
High bar squat
bare feet 40kg x pause with 10 deep breaths, 60kg x10. Oly shoes - 80kg x5,
belt - 100kg x4, 110kg x3, 120kg x2
5+ mins rest
Belted -
1) 130kg, 283lbs x7 @ RPE 9.5 (+1 rep)
2) 117.5kg, 259lbs x7 @ RPE 10
3) paused - 117.5kg x4 @ RPE 9
7th rep with 130kg felt a bit easier than the 6th rep last week
e1Rm around 155kg, 341lbs
This group in Oly shoes - alternating sets 2 mins rest
A1) SSB Good Morning onto toes 30kg x8, 50kg x5, 70kg x1, 75kg x 10 @ RPE 8 (+2.5kg, -2 reps)
A2) SSB single leg calf raise - arm supported - 1 inch elevated 3 sec eccentric to neutral position, explode up - BW x 5, 30kg x5, 50kg x 5, 72.5kg x3
90kg x10 @ RPE 9 (-2.5kg, -2 reps)
90kg x 20 sec, 20sec bent knee ISO
A3) Wall tib raise - lower body at 40 degree angle - upper body off wall - in oly shoes - BW x5, x15, x15 @ RPE10
A2) SSB single leg bent knee calf raise - arm supported - 1 inch elevated 3 sec eccentric to neutral position, explode up - BW x 5, 30kg x5, 50kg x 5, 70kg x3
90kg x10 @ RPE 9 (-2.5kg, +2 reps)
A4) RDL - to knee cap - facing down slope of garage, hook gripped - clean deadlifted off the floor - 40kg x10, 60kg x10, 80kg x10
B1) SSB Peterson step up - single arm supported - 6 inch step Oly shoes 50kg x10, 70kg x3
controlled eccentric - 72.5kg x15 @ RPE 8 (+3 reps)
B2) Nordic curl - GHR - knees on 2cm pad, 6 inch aerobic step + rolled yoga mat on hip.
3 tiny partial reps and 2 assisted rep to warmup
BW slow eccentric x 6 unassisted + 1 assisted
B3) AB wheel - on knees x 8
legs straight x 5
B4) High Angle rows - 40kg x8, 60kg x3
67.5kg x8, x8 @ RPE 9
SSB ISO split squat on balls of feet 75kg x 40 secs
Muscle clean and press - 20kg 2x10
Scarecrow into press - 5lbs x 12
lateral leg raise - alternating sides Iron Edge XXHeavy band with hold at top, 2x20
Jefferson curl 20kg x15, +20 sec hold at bottom
Rectus femoris release with 20kg barbell in seated position, each side
stretch
-
Thursday 7th January 2021
moderately beat up all over, especially my erectors, and very mild drained feeling
Left quad tendon feels suprisingly good this morning. Perhaps the loaded split squat ISO did help a lot.
Feeling pretty fat as of late, so it's time to lean back down down under 80kg
----
Waking mobility work
60 min walk/hike
start of walk - backward walking up a 20-30 degree sloped path x 2.5 mins
middle of the walk -
backward walking up a 30-35 degree sloped path x 2.5 mins
stretches
-----
16 hour fast
2800+ calorie burn according to Fitbit Charge 3 - with heart rate monitor off
plan to eat 1800-1900
My 28 day average has been around 2450 according to Fitbit, not counting weights, and 2500-2600 TDEE according to my Phone app and spreadsheet on PC.
So eating around 2k calories should induce a nice deficit
-
Sunday 10th January 2021
bodyweight at home without shoes = 88+kg
Soft tissue work - feet
BBall practice session at WLC outdoor courts - 55 mins
1) 15 mins dribble and ball control drills
2) medium to high intensity moves, shots, layups, threes
3) jumps at the 45 min mark, and dunks on 8 feet netball rim
4) movement efficiency drills - 2 sets each - single leg star drill, 2 legged side to side speed hops, 2 legged forward and back speed hops, 2 legged hop star drill (2 cycles each direction)
forwards and backwards, side ways bounding intervals to and from halfcourt at 50% speed x2 rotations x 3
Ehh no hops today, can tell I need more days rest to recover from last workout
Left quad tendon started to flare up on hard jumps so I shut it down.
medium effort jumps were ok though leading up to them
Cooldown
Sit in bottom of narrow stance squat for 2 mins
Wall Tib raise 2x15
Knee over toes calf raise 2x20
Single leg calf raise with a hold 1x20
Single leg sissy squat ISO at 90 degree knee angle 3x 30-40secs
Upper body stuff
Netball rim pullups to sternum - Hang and 20 scap shrugs to warmup, BW x 2 singles
3x4 @ RPE 9 on last set
Getting easier every week, last rep was 1 inch short of chest
Close grip triangle pushup - BW 3x6 explosive
Inverted rows BW x11, x11 @ RPE 8
Straight bar dip BW x11, x11 @ RPE 8
improved from last session, especially on second set of both exercises
L sit hold on edge of bench 10secs x 2
Damn, talk about rectus femoris contraction!
plus abs and serratus/scapular, so good for shoulder health as well
backwards walking 30-35 degree sloped path - 2.5 mins x 2
stretch lower + upper
-
Monday 11th January 2021
Left quad tendon hurting quite a bit
----
Waking mobility work
ISOs - tendon health
2x 30 sec single leg calf raise ISOs just above neutral
knee over toes heel elevated split squat at 60 degrees - 1 min x 3 for left side, 40secs x 3 for right
single leg sissy squat, 50% ROM, 40 secs x 2
Slightly bent knee Lateral leg raise 40 secs x 2 each side
45 degree side plank hold with outer leg raised, 2x 20 secs
60 min walk/hike
start of walk - backward walking up a 20-30 degree sloped path x 2.5 mins
middle of the walk -
backward walking up a 30-35 degree sloped path x 2.5 mins
stretches
-
Tuesday 12th January 2021
Left quad tendon feeling much better
----
Waking mobility work
ISOs - tendon health
single leg calf raise ISO 1min x2
bent knee single leg calf raise ISO 1 min x2
knee over toes heel elevated split squat at 60 degrees - 1 min x 3 for left side, 40secs x 3 for right
single leg sissy squat, 50% ROM, 40 secs x 2
Slightly bent knee Lateral leg raise 40 secs x 2 each side
45 degree side plank hold with outer leg raised, 2x 20 secs
stretches
-
Thursday 14th January 2021
Not much sleep the last 2 days...
Soft tissue work - lower body and some upper
bodyweight without shoes = 89kg
at home - Lower week 7
Knee over toes, heel raised split squat IOS - 30secs x 3
Lateral leg raise ISO - 30secs x 3
Broom dislocates and overhead squat
alternating sets between Jumps, Olys, Squats - 2-3 mins rest
in flat, minimal trail running shoes (Merrell Vapour trail 4)
Jumps
seated jumps 2x5 at 60% effort
Olys -
power snatch/clean complex x 20kg
Power snatch + 3 slow overhead squats x 20kg
all with high catches
3 Power snatch + 2 Hang Power Snatch x 30kg
2 Power snatch + 2 Hang Power Snatch x 35kg
Belt and straps -
2 Power snatch + 2 Hang Power Snatch x 40kg
1 Power snatch + 3 Hang Power Snatch x 45kg x 2 sets
Power has increased, 45kg flying up now, getting close to moving up to 50kg for top set
Squats
Did these before the back squat of the same load
Front Squat 30kg x3, 60kg x3, 80kg x3
High bar squat
bare feet 60kg x pause with 10 deep breaths, 60kg x10. Oly shoes - 80kg x5,
belt - 100kg x4, 110kg x3, 120kg x2
5+ mins rest
Belted -
1) 130kg, 283lbs x6.5 @ RPE 10 (missed 7th rep on the way up!)
2) 120kg, 264lbs x5 @ RPE 9
3) paused - 115kg x4 @ RPE 9
4) 100kg, 220lbs x 10 @ RPE 8
regressed today, I'll blame it on poor sleep, and slightly wider stance
Form was decent all round though.
After I dumped the 130kg set onto the safety bars, it rolled down to the end while I was walking away, and the stands flipped over!
Was too lazy to load 20kg plates onto the stands, and level the safety bars....
This group in Oly shoes - alternating sets 2 mins rest
A1) SSB Good Morning onto toes 30kg x8, 50kg x5, 70kg x1, 77.5kg x 10 @ RPE 8 (+2.5kg)
A2) SSB single leg calf raise - arm supported - 1 inch elevated 3 sec eccentric to neutral position, explode up - BW x 5, 30kg x5, 50kg x 5, 77.5kg x3
87.5kg x11 @ RPE 9
97.5kg x 25 sec, 25sec bent knee ISO
A3) Wall tib raise - lower body at 40 degree angle - upper body off wall - in oly shoes - BW x5, x16, x16 @ RPE9 (+1 rep)
A2) SSB single leg bent knee calf raise - arm supported - 1 inch elevated 3 sec eccentric to neutral position, explode up - BW x 5, 30kg x5, 50kg x 5, 70kg x3
87.5kg x10 @ RPE 9
A4) RDL - to knee cap - facing down slope of garage, hook gripped - clean deadlifted off the floor - 40kg x10, 60kg x10, 80kg x12
B1) SSB Peterson step up - single arm supported - 3 inch step Oly shoes 50kg x10, 70kg x3
controlled eccentric - 77.5kg x10 @ RPE 7
B2) Nordic curl - GHR - knees on 2cm pad, 6 inch aerobic step + rolled yoga mat on hip.
3 tiny partial reps and 2 assisted rep to warmup
BW slow eccentric x 5 unassisted + 1 negative
B3) AB wheel - on knees x 8
legs straight x 6
B4) High Angle rows - 40kg x8, 60kg x3
67.5kg x9, x9 @ RPE 9 (+1 rep)
SSB ISO split squat on balls of feet 77.5kg x 40 secs
Bent over Scarecrow into press - 2.5kg x 10, 7.5lbs x 10
lateral leg raise - alternating sides Iron Edge XXHeavy + light band with hold at top, x20
band seated clams Iron Edge XXHeavy + light band with hold x 15 x 2 sets
Ok this finally makes right glute medius tendon ache, where it has been bothering me
Jefferson curl 20kg x10, +20 sec hold at bottom
Rectus femoris release with 20kg barbell in seated position, each side
stretch
-
Friday 15th January 2021
Moderately sore all over, especially my erectors and glutes - those banded seated clams hit my glutes hard!
Left quad tendon feeling decent again
----
Waking mobility work
60 min walk/hike
start of walk - backward walking up a 20-30 degree sloped path x 2.5 mins
middle of the walk -
backward walking up a 30-35 degree sloped path x 2.5 mins
stretches
-
Saturday 16th January 2021
Still fairly sore all over
----
Waking mobility work
ISOs - tendon health
single leg calf raise ISOs just above neutral x 1min x 2
knee over toes heel elevated split squat at 60 degrees - 1 min x 2
knee over toes heel elevated split squat at 60 degrees - 1 min x 3 for left side, 40secs x 3 for right
single leg sissy squat, 50% ROM, 40 secs x 2
seated clams - XXheavy band 30secs x 2
Slightly bent knee Lateral leg raise 40 secs x 2 right side
damn those seated clam holds smoke your glutes!
stretches
-
Monday 18th January 2021
Still fairly a bit sore all over. Waiting until I feel right
rested Sunday
----
Waking mobility work
ISOs - tendon health
single leg calf raise ISOs just above neutral x 1min x 2
knee over toes heel elevated split squat at 60 degrees - 1 min x 2
knee over toes heel elevated split squat at 60 degrees - 1 min x 3 for left side, 40secs x 3 for right
single leg sissy squat, 50% ROM, 40 secs x 2
seated clams - XXheavy band 30secs x 2
Lateral leg raise 40 secs x 2 right side
stretches
-
Friday 23rd January 2021
Been doing my ISOs every second day since Monday, and no walking
Felt decent yesterday, but decided to wait a day to do this session.
So a week to recover from last workout :)
bodyweight at home without shoes = 87.5kg
Soft tissue work - feet
BBall practice session at WLC outdoor courts - 65 mins
1) 15 mins dribble and ball control drills
2) movement efficiency drills - 2 sets each - single leg star drill, 2 legged side to side speed hops, 2 legged forward and back speed hops, 2 legged hop star drill (2 cycles each direction)
3) medium to high intensity moves, shots, layups, threes
4) jumps at the 45 min mark, and dunks on 8 feet netball rim
5) forwards and backwards, side ways bounding intervals to and from halfcourt at 50% speed x2 rotations x 3
6) standing jump into single leg landing, alternating legs x4 x 2 sets
Felt good today, only some twinges from my left quad tendon, so things are improving.
Hops were decent today, touched bottom of the 9'10" rim, but an inch higher than two weeks ago, while also being heavier at 88+kg with shoes on!
Back to touching my head on the bottom of the Blacknet easily again but it took a few tries to get the technique and intensity on my approach jumps to where I was getting max height on these. Then aimed for the rim and got it, whereas the previous jumps earlier were lower.
Rusty on the shooting, but dribbles were good.
Cooldown
Sit in bottom of narrow stance squat for 2 mins
Wall Tib raise 2x15
Knee over toes calf raise 2x20
Single leg calf raise with a hold 2x20
Split squat on balls of feet holds 3x30secs
Single leg sissy squat ISO at 90 degree knee angle 3x 30-40secs
ATG knee over toes split squat BW 2x10
Upper body stuff
Netball rim pullups to sternum - Hang and 20 scap shrugs to warmup, BW x 2 singles
1x5, 2x4 @ RPE 9 on last set
Finally added a rep to first set, all reps from dead hang and thumping chest on the rim
Close grip triangle pushup - BW 3x8 explosive
Inverted rows BW x12, x12 @ RPE 8
Straight bar dip BW x12, x9 @ RPE 8
+1 rep on first set of both
L sit hold on edge of bench 10secs x 2
backwards walking 30-35 degree sloped path - 2.5 mins x 2
stretch lower + upper
-
Monday 25th January 2021
Good session, but left quad tendon was sore.
Soft tissue work - lower body and some upper
bodyweight with shoes = 89.5kg
at home - Lower week 7
Knee over toes, heel raised split squat ISO - 40secs x 3
seated band clams - 30secs x 3
Broom dislocates and overhead squat
alternating sets between Jumps, Olys, Squats - 2-3 mins rest
in flat, minimal trail running shoes (Merrell Vapour trail 4)
Jumps
seated jumps x5 at 60% effort
3x5 at 80% effort
Olys -
power snatch/clean complex x 20kg
Power snatch + 3 slow overhead squats x 20kg
all with high catches
3 Power snatch + 2 Hang Power Snatch x 30kg
2 Power snatch + 2 Hang Power Snatch x 35kg
straps -
1 Power snatch + 2 Hang Power Snatch x 40kg, 45kg, 47.5kg
Belt and straps
1 Power snatch + 2 Hang Power Snatch x 45kg, 47.5kg
Moved up 2.5kg on top set, felt decent will try 50kg next session
Squats
Did these before the back squat of the same load
Front Squat 30kg x3, 60kg x3, 80kg x3
80kg felt really easy
High bar squat
bare feet 40kg x pause with 10 deep breaths + 10 reps, 60kg x10. Oly shoes - 80kg x6,
belt - 100kg x4, 110kg x3
5+ mins rest
Belted -
1) 100kg, 220lbs x10 @ RPE 7
no belt
2) 92.5kg, 204lbs x10 @ RPE 7
belted
3) 92.5kg x 10 @ RPE 8
all the warmups felt way easier than last 2 weeks.
Work sets were sub-maximal but still felt like a bitch!
Starting a new base cycle for 9 weeks then into a peaking cycle, goal is 140kg x6-8 at the end of it.
That should put my 1RM around 170kg
This group in Oly shoes - alternating sets 2 mins rest
A1) SSB Good Morning onto toes 30kg x8, 50kg x5, 70kg x1, 80kg x 8 @ RPE 7 (+2.5kg)
A2) SSB single leg calf raise - arm supported - 1 inch elevated 3 sec eccentric to neutral position, explode up - BW x 5, 30kg x5, 50kg x 5, 70kg x3
87.5kg x12 @ RPE 9 (+1 rep)
87.5kg x 30 sec, 30 sec bent knee ISO
87.5kg x 20 sec, 20 sec bent knee ISO
A3) Wall tib raise - lower body at 40 degree angle - upper body off wall - in oly shoes - BW x5, 3x12 @ RPE8
A2) SSB single leg bent knee calf raise - arm supported - 1 inch elevated 3 sec eccentric to neutral position, explode up - BW x 5, 30kg x5, 50kg x 5, 70kg x3
87.5kg x12 @ RPE 9.5 (+2 reps)
A4) RDL - to knee cap - facing down slope of garage, hook gripped - clean deadlifted off the floor - 40kg x10, 60kg x10, 80kg x5,
90kg x10 @ RPE 7
B1) Nordic curl - GHR - knees on 2cm pad, 6 inch aerobic step + rolled yoga mat on hip.
3 tiny partial reps and 2 assisted rep to warmup
BW slow eccentric x 5 unassisted @ RPE 9
B2) AB wheel - on knees x 8
legs straight x 7 @ RPE 8
B3) High Angle rows - 40kg x8, 60kg x3
67.5kg x10, x10 @ RPE 9 (+1 rep)
going up to 70kg next week and dropping reps down to 5 and building back up
SSB ISO split squat on balls of feet 70kg x 40 secs x 2 sets
Bent over Scarecrow into press - 2.5lbs x 10, 5lbs x12, 7.5lbs x 10 @ RPE 8
band seated clams Iron Edge XXHeavy + light band with hold x 16, x19 @RPE 8
Jefferson curl 20kg x15, +40 sec hold at bottom
Rectus femoris release with 20kg barbell in seated position, each side
stretch
-
Sunday 31st January 2021
Morning weight = 87.5kg
Been raining a lot
Just been doing my ISOs, mobility work and stretching
Legs finally feel recovered today
So hopefully it will be clear and will BBall/jump tomorrow
-
Tuesday 2nd February 2021
First dry day in a while
massive combo BBall/jumps and weights day today, just felt like squatting today.
bodyweight at home without shoes = 89+ kg??
Soft tissue work - feet and outer quads
BBall practice session at WLC outdoor courts - 65 mins
1) 15 mins dribble and ball control drills
2) medium to high intensity moves, shots, layups, threes
3) jumps at the 45 min mark, and a few dunks on 8 feet netball rim
Rusty, and my Heels were achey. Sore left quad tendon as well on jumps
So didn't go too hard
Dribbling was good though
Cooldown
Sit in bottom of narrow stance squat for 2 mins
Upper body stuff
Netball rim pullups to sternum - Hang and 20 scap shrugs to warmup, BW x 2 singles
3x4 @ RPE 10 on last set
Much harder today, I'll blame it on my heavier fatter bodyweight
Close grip triangle pushup - BW 3x8 explosive
Inverted rows BW x12, x11 @ RPE 8
Straight bar dip BW x10, x8 @ RPE 8
L sit hold on edge of bench x10secs, x20secs
nice, getting easier
stretch lower + upper
at home - Lower Base building week 2
Knee over toes, heel raised split squat ISO - 40secs x 3
seated band clams - 30secs x 3
Squats
Did these before the back squat of the same load
Front Squat 40kg x5, supports 60kg, 80kg, 100kg, 105kg
High bar squat
bare feet 40kg x pause with 10 deep breaths + 10 reps, 60kg x10, x3 Oly shoes - 80kg x6, x3
belt - 100kg x4
5+ mins rest
Belted -
1) 105kg, 231bs x10 @ RPE 8
2) 95kg, 209lbs 3x10 @ RPE 8
Felt tough after BBall/jumps, just took my time and got it all done
This group in Oly shoes - alternating sets 2 mins rest
A1) SSB Good Morning onto toes 30kg x8, 50kg x5, 70kg x1, 80kg x 9 @ RPE 7 (+1)
A2) SSB single leg calf raise - arm supported - 1 inch elevated 3 sec eccentric to neutral position, explode up - BW x 10, 30kg x10, 50kg x 10, 70kg x5
80kg x10 @ RPE 8
70kg x 10 @ RPE 8
A3) Wall tib raise - lower body at 40 degree angle - upper body off wall - in oly shoes - BW x5, 3x13 @ RPE8
A4) SSB single leg bent knee calf raise - arm supported - 1 inch elevated 3 sec eccentric to neutral position, explode up - BW x 10, 30kg x10, 50kg x 10, 70kg x5
80kg x5 @ RPE 8
70kg x 10 @ RPE 8
B1) Nordic curl - GHR - knees on 2cm pad, 6 inch aerobic step + rolled yoga mat on hip.
3 tiny partial reps and 2 assisted rep to warmup
BW slow eccentric x 7 assisted @ RPE 9
B2) AB wheel - on knees x 8
legs straight x 8 @ RPE 8
B3) High Angle rows - 40kg x8, 60kg x3
70kg 2x6 @ RPE 7 (+2.5kg, -4 reps)
SSB ISO split squat on balls of feet left leg only 70kg x 40 secs, x 30secs
Bent over Scarecrow into press - 2.5lbs x 10, 5lbs x12, 7.5lbs x 12 @ RPE 8
band seated clams Iron Edge XXHeavy + medium band with hold 2x20 @RPE 8
Jefferson curl 20kg x15, +40 sec hold at bottom
Rectus femoris release with 20kg barbell in seated position, each side
stretch
-
G'damn I'm sore as hell!
Walking upstairs and bending over is torture
Posterior chain and VMO
haven't done too much different, must due to the novel stimulus of sets of 10 on squats
-
Thursday 4th January 2021
Still brutally sore all over, especially my quads, hamstrings and glutes, but a little less stiff.
Walking upstairs still makes me winch!
----
Waking mobility work
Leg extension ISO on balls of feet while spreading knees, into floor while seated on bed, upon waking 2x40 secs, x 1min
seated calf raises 3x40
single leg calf raise ISOs just above neutral x 40secs, 2x1 min
bent knee x 1 min
80 min walk/hike
start of walk - backward walking up a 20-30 degree sloped path x 2.5 mins
middle of the walk -
backward walking up a 30-35 degree sloped path x 2.5 mins
stretches
-
Friday Saturday 5-6th January 2021
Starting to feel more recovered by Saturday
----
Waking mobility work
ISOs - tendon health
knee over toes heel elevated split squat at 60 degrees - 3 x 1.5min
seated clams - XXheavy band 2 x 40 secs
reverse nordic hold 2x 1min
Leg extension ISO on balls of feet while spreading knees, into floor while seated 2x 40 secs
single leg calf raise ISOs just above neutral x 2x1.5 min
bent knee 2x 1.5 min
stretches
-
Monday 8th January 2021
Feel ready to go tomorrow, but left quad tendon is still achey but feeling better each day.
Did a crap load of stretches and ISO stretches for whole body, especially my upper body while lying in bed upon waking.
Much easier to hold long duration stretches while your "chilling" on your back :)
----
Waking mobility work
ISOs - tendon health
3x1 min glute bridge ISO holds - pretty hefty stretch in my rectus femoris and hip flexors
Leg extension ISO on balls of feet, into floor while seated 3x 40 secs
single leg calf raise ISOs just above neutral x 1.5 min
--
Single leg seated calf raise - slow tempo up and down - 10kg dumbbell plus leaning on leg 2x15
Single leg calf raise, flat - slow tempo - 10kg dumbbell x 15
-
Tuesday 9th February 2021
Another combo BBall/jumps and weights day today, which I won't try again next week... damn tiring with the volume of squats! :ibsquatting:
bodyweight at home without shoes = 88.5 kg
Soft tissue work - lower body and some upper
BBall practice session at WLC outdoor courts - 65 mins
1) 15 mins dribble and ball control drills
2) medium to high intensity moves, shots, layups, threes
3) jumps at the 35 min mark, and a few dunks on 8 feet netball rim
Didn't go too hard on the jumps. A few aches in my left quad tendon, but felt OK after that
Cooldown
Sit in bottom of narrow stance squat for 2 mins
Upper body stuff
Netball rim pullups to sternum - Hang and 20 scap shrugs to warmup, BW x 2 singles
3x5,4,3 @ RPE 10 on last set
Regressed...
Close grip triangle pushup - BW 2x9, x8 explosive
Damn, getting hands 1-2 inches airborne at full extension
Inverted rows BW x12, x11 @ RPE 8
Straight bar dip BW x12, x10 @ RPE 8
L sit hold on edge of bench x10secs, x30secs (+10 secs)
Feeling pretty easy now!
at home - Lower Base building week 3
Knee over toes, heel raised split squat ISO - 40secs x 3
seated band clams - 30secs x 3
Squats
Did these before the back squat of the same load
Front Squat supports 40kg, 60kg, 80kg, 100kg
High bar squat
bare feet 20kg x10, 40kg x pause with 10 deep breaths + 10 reps, x3, 60kg x10, x3
Oly shoes - 80kg x6, x3
belt - 100kg x3, 110kg x1
5-6+ mins rest
Belted -
1) 110kg, 243lbs x10 @ RPE 8
2) 100kg, 220lbs x10, x9 @ RPE 8
97.5kg x10 @ RPE 9
90kg x10 @ RPE 8
Felt tired so was hard due to that, but 110kg x 10 felt surprisingly smooth and fast, had a few reps in the tank, so it looks like 10 rep max is around 120kg now.
So e1Rm at 160kg. Now to get it to 140kg, bumping e1Rm to 180+kg :ibsquatting:
Weights were a touch too heavy, not able to do all sets at constant weight.
Pretty brutal session!
This group in Oly shoes - alternating sets 2 mins rest
A1) SSB Good Morning onto toes 30kg x8, 50kg x5, 70kg x5, 80kg x 10 @ RPE 9 (+1)
A2) SSB single leg calf raise - arm supported - 1 inch elevated 3 sec eccentric to neutral position, explode up - BW x 10, 30kg x10, 50kg x 10, 70kg x5
70kg x12 @ RPE 8
A3) Wall tib raise - lower body at 40 degree angle - upper body off wall - in oly shoes - BW x5, 2x14 @ RPE8
A4) SSB single leg bent knee calf raise - arm supported - 1 inch elevated 3 sec eccentric to neutral position, explode up - BW x 10, 30kg x5, 50kg x 5, 70kg x5
70kg x 12 @ RPE 8
B1) Nordic curl - GHR - knees on 2cm pad, 6 inch aerobic step + rolled yoga mat on hip.
3 tiny partial reps and 2 assisted rep to warmup
BW slow eccentric x 6 assisted @ RPE 10
B2) AB wheel - on knees x 8
legs straight x 9 @ RPE 8
B3) High Angle rows - 20kg x 15, 60kg x5
70kg 2x7 @ RPE 8 (+1 rep)
B4)single leg Seated calf raise - dumbbell on knee, plus leaning weight on leg - 15lbs x10, 37.5lbs x 10
slow tempo 50lbs x 15
SSB ISO split squat on balls of feet left leg 70kg x 30secs x 2, right leg 70kg x 30secs
Bent over Scarecrow into press - 2.5lbs x 10, 5lbs x12, 7.5lbs x 12 @ RPE 8
band seated clams Iron Edge XXHeavy + heavy band with hold 2x15 @RPE 8
Jefferson curl 20kg x15, +40 sec hold at bottom
Rectus femoris release with 20kg barbell in seated position, each side
stretch
-
Thursday 11th January 2021
Pretty sore all over, especially in my hamstrings and glutes, but less than last week, which I would rate as 10/10, this week 7/10, so body has adapted a tiny bit :)
Heel and ankles feeling much better, seems like the slow tempo seated calf raise are doing something.
----
Waking mobility work
ISOs - tendon health
glute bridge ISO holds - 3x1 min
Leg extension ISO on balls of feet while spreading knees against side of seat, into floor while seated on bed, 4x40 secs
single leg calf raise ISOs just above neutral 2x1 min
bent knee x 1 min
Single leg seated calf raise - slow tempo up and down - dumbbell plus leaning on leg 20lbs x 10, 40lbs x 12, 50lbs x 15
Single leg calf raise - 20lbs x 20 secs straight leg, 20secs bent knee
65 min walk/hike
start of walk - backward walking up a 20-30 degree sloped path x 2.5 mins
middle of the walk -
backward walking up a 30-35 degree sloped path x 2.5 mins
Damn, quads were screaming today!
stretches
-
Sunday 14th January 2021
Still a bit sore, but starting to that powerful feeling back
----
Waking stretches and mobility work
ISOs - tendon health
glute bridge ISO holds - 3x1 min
knee over toes heel elevated split squat at 60 degrees - 2 x 1min
Leg extension ISO on balls of feet while spreading knees against side of seat, into floor while seated, 3x40 secs
seated clams - XXheavy band 3 x 40 secs
single leg Leg extension ISO on balls of feet, stretched range against bench leg 3x 40secs
single leg calf raise ISO just above neutral, 30 secs + 30secs bent knee - dumbbell x 20lbs, 40lbs, 60lbs
Single leg seated calf raise - slow tempo up and down - dumbbell plus leaning on leg 20lbs x 15, 40lbs x 15, 60lbs x 15
----
High to low, palms band pull a apart 2x15 + 40 sec hold on second set
band dislocates 2x20
barbell curl - controlled 20kg 2x15 @ RPE 7
High angle rows - controlled with hold 20kg 2x15 @ RPE 4
wrist curl - hold at top - 20kg 2x12
right fore arm tendon aches when doing heavy rows/pull ups, so hope this helps
Jefferson curl 20kg x15+ 40sec stretched hold
70min walk/hike
start of walk - backward walking up a 20-30 degree sloped path x 2.5 mins
middle of the walk -
backward walking up a 30-35 degree sloped path x 2.5 mins
-
Tuesday 16th February 2021
I didn't expect that stuff I did a few days ago to mack me sore, being light and low effort, but damn was pretty sore the day after, but not too bad today.
Especially my lower back and hamstrings from the jefferson curl
bodyweight at home without shoes = 88.5 kg
Soft tissue work - lower body and upper
BBall practice session at WLC outdoor courts - 70 mins
1) 15 mins dribble and ball control drills
2) medium to high intensity moves, shots, layups, threes
3) jumps at the 35 min mark, and a few dunks on 8 feet netball rim
Went fairly hard today, and y left quad tendon onlya ched on the first ahrd jump, felt Ok after that.
Single leg jumps felt good as well.
But right outer hip area, glute medius tendon I think started to flare up again from the aggressive penultimate step pushoff...
The pushoff and twisting sidways puts a lot of stress on that area
Once I fix back up again will change my approach jump form to more relaxed
Jumps still lower than my current best thanks being a lot heavier, but only a few inches.
Will start to lean down again.
Cooldown
Sit in bottom of narrow stance squat for 2 mins
ISO split squat on balls of feet 2x 40secs
ISO single leg issy squat hold at 90 degrees 2x 40secs
Wall tib raise 3x10
single leg knee over toes calf raise 3x15
Upper body stuff
Netball rim pullups to sternum - Hang and 20 scap shrugs to warmup, BW x 2 singles
5 sets of 3 @ RPE 8 on last set
changing things up
Close grip triangle pushup - BW 2x9 explosive
All reps airborne at full extension, 1-2 inches
Inverted rows BW x12, x12 @ RPE 10 - last rep was 1-2 inches short off chest
Straight bar dip BW x12, x12 @ RPE 8
L sit hold on edge of bench x10secs, 2x30secs (+1 set)
---
backwards walking 30-35 degree sloped path - 2.5 mins x 2
stretch lower + upper
-----
Burned 3126 calories according to Fitbit Charge 3
Ate 2300
-
feeling pretty beat up today, and posterior chain pretty sore as well.
I haven't done much different from any other week, so I am surprised
Also sun burnt... ugh
-
Thursday 18th February 2021
Still feeling tired, so next week will add an extra day between BBall/jumps and this session
bodyweight at home without shoes = 87.8 kg
Soft tissue work - lower body
at home - Lower Base building week 4
Knee over toes, heel raised split squat ISO - 40secs x 3
seated band clams - 30secs x 3
glute bridge hold 2x 30secs
Squats
Did these before the back squat of the same load
Front Squat supports + 5 x 1/8 depth squats 40kg, 60kg, 80kg, 100kg, 110kg
High bar squat
bare feet 20kg x10, 40kg x pause with 10 deep breaths + 10 reps, x3, 60kg x10
Oly shoes - 80kg x6, x3
belt - 100kg x3, x2
5-6+ mins rest
Belted -
1) 110kg, 243lbs x8 @ RPE 8
2) 100kg, 220lbs 2x8 @ RPE 8
Was supposed to be a fairly easy session, but felt harder than expected, so still fatigued from 2 days ago.
Will add an extra days rest
This group in Oly shoes - alternating sets 2 mins rest
A1) SSB Good Morning onto toes 30kg x8, 50kg x5, 70kg 2x10 @ RPE 7
A2) SSB single leg calf raise - arm supported - 1 inch elevated 3 sec eccentric to neutral position, explode up - BW x 10, 30kg x10, 50kg x 10
70kg x14 @ RPE 9
A3) Wall tib raise - lower body at 40 degree angle - upper body off wall - in oly shoes - BW x5, 3x12 @ RPE8
A4) SSB single leg bent knee calf raise - arm supported - 1 inch elevated 3 sec eccentric to neutral position, explode up - BW x 10, 30kg x5, 50kg x 5
70kg x 12 @ RPE 9
A5) Split leg RDL - 20kg x5, 40kg x 9 @ RPE 7
----
B1) Nordic curl - GHR - knees on 2cm pad, 6 inch aerobic step + rolled yoga mat on hip.
3 tiny partial reps and 2 assisted rep to warmup
BW slow eccentric x 6 assisted @ RPE 10
B2) AB wheel - on knees x 8
legs straight x 9 @ RPE 9
B3) High Angle rows - 20kg x 15, 40kg x8, 60kg x5
70kg 2x8 @ RPE 8 (+1 rep)
B4) Wrist curls - 20kg x10, 25kg x12 @RPE 8
---
SSB ISO split squat on balls of feet left leg 70kg x 30secs x 2, right leg 70kg x 30secs
Bent over Scarecrow into press - 2.5lbs x 10, 5lbs x12, 7.5lbs x 10, x7 @ RPE 8
band Monster walks Iron Edge XXHeavy + Rogue light band 2x 20 steps
stretch
-
Friday 19th January 2021
A bit drained, and pretty sore all over, especially my glutes and upper hammies
So last workout was not as easy as it should have been....
87min walk/hike
start of walk - backward walking up a 20-30 degree sloped path x 2.5 mins
middle of the walk -
backward walking up a 30-35 degree sloped path x 2.5 mins
-
Sunday 21st February 2021
Week 0
Height - 5'8.5"
weighed - 87.4kg, 192.7lbs
waist - 36.75 inches
hip = 41
upper thigh = 26
Right calf = 16
Neck = 15 7/8
Wrist = 6 5/8
Tanita scale bodyfat% = 22.2%
back on the fat loss track - goal is sub 30 inch waist.
I estimate I would be around 70+kg, 155lbs by then.
Will take at least 6 months
Still doing intermittent fasting
here is my graph on the TDEE app on my phone - calories vs weight. Been charting both daily for a while now
3000 calories I gain weight, 2500 I maintain or lose slowly
(https://i.imgur.com/bLWr4JK.png)
-
Sunday 14th January 2021
Still sore, achey left quad tendon and heels.
Time to change up my protocols
Nice chill session today - loaded DI FM, hooked up blue tooth speakers and put on LoFi Lounge & Chill station
and just had a great relaxing session
http://www.youtube.com/watch?v=1l992miRvyU
----
Waking stretches and mobility work
Tendon health
knee over toes heel elevated split squat at 60 degrees - 2 x 1min
glute bridge ISO holds - 2x1 min
---
Rotating sets between each
Leg extension ISO on balls of feet, stretched range against bench leg 2x1 min
seated band clams - XXheavy band + rogue light band 3 x 40 secs
single leg calf raise, controlled eccentrics, on single 20kg bumper plate - 10kg weight vest x 15, SSB 30kg 2x15
single leg bent knee calf, controlled eccentrics, on single 20kg bumper plate - 10kg weight vest x 15, SSB 30kg 2x15
band pull apart, palms up - high to low, diagonal left, diagonal right - Rogue light band 2x10 each direction
band dislocates Rogue light band 3x15
barbell curl - controlled 20kg 3x15 @ RPE 7
wrist curl - hold at top - 20kg x12, 22.5kg 2x12 @ RPE 7
Single leg squat, eccentrics down to bench - BW 2x15
band Monster walks - Iron Edge XXHeavy + Rogue light band 2x 20 steps
Jefferson curl 20kg x15+ 40sec stretched hold
stretch
-----
94min walk/hike
start of walk - backward walking up a 20-30 degree sloped path x 2.5 mins
middle of the walk -
backward walking up a 30-35 degree sloped path x 2.5 mins
-
Monday 22nd February 2021
Fairly sore all over, despite the light loads used yesterday, eccentrics for you.
Abs are and pecs are surprisingly sore... not sure what from...
Left quad tendon feeling much better.
morning mobility work
knee over toes heel elevated split squat at 60 degrees - 2 x 40 secs
single leg calf raise, controlled eccentrics, BW 3x15
single leg bent knee calf, controlled eccentrics, BW 3x15
60 min walk/hike
-
Tuesday 23rd February 2021
Still achey
Thought about BBalling/upper session today, but will rest an extra day
morning mobility work
Tendon health
knee over toes heel elevated split squat at 60 degrees - 2 x 40 secs
single leg calf raise, controlled eccentrics, BW 3x15
single leg bent knee calf, controlled eccentrics, BW 3x15
single leg lateral raise ISO - right side only 2x 40 secs
Leg extension ISO on balls of feet, into floor 2x40 secs
Single leg squat, eccentrics down to bench - BW 3x15
Couch stretch, calf, and ankle/knee to wall stretch
60 min walk/hike
legs and hips felt dead after that
-
Was going to BBall today, but it started to rain as I got ready... sigh probably should have done it yesterday in hindsight
Oh well for the better, let my quad tendon rest more
And in other news I turned the big five zero today, 50 years old!
Looking to get going by the end of the year when I get down under 75kg
-
Wednesday 24th February 2021
morning mobility work
Tendon health
knee over toes heel elevated split squat at 60 degrees - 2 x 40 secs
single leg calf raise, controlled eccentrics, BW 3x15
single leg bent knee calf, controlled eccentrics, BW 3x15
Glute bridge ISO 3x 1min
lying on back arms to side pec stretch, leg cross body ISO 3x 1min
single leg lateral raise ISO - right side only 3x 40 secs
Leg extension ISO on balls of feet, into floor 2x40 secs
Single leg sissy squat ISO at 90 degrees knee angle 2x40 secs
Single leg squat, eccentrics down to bench - BW 3x15
Couch stretch, calf, and ankle/knee to wall stretch
various upper and lower body stretches
-
Thursday 26th February 2021
Felt a bit crappy, but had to getthis session in due to all the rain.
managed to squeeze it in as the court dried out
bodyweight at home without shoes = 88 kg
Soft tissue work - lower body and upper
BBall practice session at WLC outdoor courts - 55 mins
1) 15 mins dribble and ball control drills
2) medium to high intensity moves, shots, layups, threes
3) jumps at the 40 min mark, and a few dunks on 8 feet netball rim
Felt Ok, but jumps lower today.
Had to cut things a bit short as it started to rain.
Right hip tendon was fine today on jumps.
Left quad tendon fine for most of the jumps, just a few that ached.
Cooldown
Sit in bottom of narrow stance squat for 2 mins
A few sets of easy pogo jumps, and speed hops
Upper body stuff
Netball rim pullups to sternum - Hang and 20 scap shrugs to warmup, BW x 2 singles
3x4 @ RPE 10 on last set, last 2 reps not quite chest to bar
Close grip triangle pushup - BW 3x10 explosive (+1 rep)
All reps airborne at full extension, 1-2 inches
Inverted rows BW x12, x12 @ RPE 9
Straight bar dip BW x12, x12 @ RPE 8
L sit hold on edge of bench x10secs, 1x40secs, x 30secs (+10 secs)
at home - Lower Base building week 5
Knee over toes, heel raised split squat ISO - 40secs x 3
seated band clams - 30secs x 3
Squats
Did these before the back squat of the same load
Front Squat supports + 5 x 1/8 depth squats 40kg, 60kg, 80kg, 100kg
High bar squat
bare feet 20kg x10, 40kg x pause with 10 deep breaths + 10 reps, x3, 60kg x10
Oly shoes - 80kg x6, x3
belt - 100kg x3, x2, 110kg x2
5-6+ mins rest
Belted -
1) 112.5kg, 248lbs x8 @ RPE 8
2) 102.5kg, 226lbs 3x8 @ RPE 8
Hard but not too bad for after BBall/jumps
I faced up the slope of garage instead of down like normal, and it felt better and stronger, and form was much better. When I fast down the slope, I tend to tip forward onto my toes.
Oly shoes still added elevation above the slope though.
Walking the squat out forward also felt easier, much less steps since you don't need as much clearance as you lean forward, and walking backwards to rerack actually felt easy after getting used to it.
This group in Oly shoes - alternating sets 2 mins rest
A1) SSB Good Morning onto toes 30kg x8, 50kg x5, 72.5kg 2x10 @ RPE 8
A2) SSB single leg calf raise - arm supported - 1 inch elevated 3 sec eccentric to neutral position, explode up - BW x 10, 30kg x10, 50kg x 10
72.5kg x10 @ RPE 9
eccentrics 72.5kg x10
A3) Wall tib raise - lower body at 40 degree angle - upper body off wall - in oly shoes - BW x5, 3x12 @ RPE8
A4) SSB single leg bent knee calf raise - arm supported - 1 inch elevated 3 sec eccentric to neutral position, explode up - BW x 10, 30kg x5, 50kg x 5
72.5kg x 10 @ RPE 9
eccentrics 72.5kg x10
A5) Split leg RDL - 20kg x5, 40kg x 10, 45kg x10 @ RPE 7
----
B1) Nordic curl - GHR - knees on 2cm pad, 6 inch aerobic step + rolled yoga mat on hip.
3 tiny partial reps and 2 assisted rep to warmup
BW slow eccentric x 7 assisted @ RPE 10
B2) AB wheel - on knees x 10
down to floor 2x10 @ RPE 7
man my shoulder, lat mobility has improved a lot, can go down to the floor now without any pain, elbows to ears.
stretching it against the wall every morning has paid off
B3) High Angle rows - 20kg x 15, 40kg x8, 60kg x5
70kg 2x9 @ RPE 9 (+1 rep)
---
Single leg squat, eccentrics down to bench 2x15
seated single leg band clams Iron Edge XXHeavy + Rogue light band 2x15
band Monster walks Iron Edge XXHeavy + Rogue light band 2x 20 steps
stretch
-
Friday 26th February 2021
A bit drained, sore but less than previous weeks, especially in my posterior chain, puzzling
Sore right heel
morning mobility work
Tendon health
knee over toes heel elevated split squat at 60 degrees - 2 x 40 secs
single leg calf raise, controlled eccentrics, BW 3x15
single leg bent knee calf, controlled eccentrics, BW 3x15
90 min walk/hike
start of walk - backward walking up a 20-30 degree sloped path x 2.5 mins
middle of the walk -
backward walking up a 30-35 degree sloped path x 2.5 mins
-
Saturday 27th February 2021
Still fairly sore.
Heels and left quad tendon feeling better.
morning mobility work
Tendon health
knee over toes heel elevated split squat at 60 degrees - 2 x 1 min
single leg calf raise, controlled eccentrics, BW 3x15
single leg bent knee calf, controlled eccentrics, BW 3x15
Glute bridge ISO 3x 1min
lying on back arms to side pec stretch, leg cross body ISO 3x 1min
Bottom of Peterson step up ISO, both feet on floor, 8 inch step - 3x1min
Single leg squat, eccentrics down to bench - BW 2x15
seated band clams ISO - Iron Edge XXHeavy 3x 40secs
Couch stretch, calf, and ankle/knee to wall stretch
various upper and lower body stretches
64 min walk/hike
start of walk - backward walking up a 20-30 degree sloped path x 2.5 mins
middle of the walk -
backward walking up a 30-35 degree sloped path x 2.5 mins
-
Sunday 28th February 2021
Fatloss cycle 2 - Week 1
Height - 5'8.5"
weighed - 87.6kg (+0.2kg), 193lbs
waist - 36 5/8 inches (-1/8)
hip = 41.5 (+0.5)
upper thigh = 26.25 (+0.25)
Right calf = 15 7/8 (-1/8)
Neck = 15 7/8
Wrist = 6 5/8
Tanita scale bodyfat% = 22.8% (+0.6)
Total loss so far - weight +0.2kg Waist 1/8 inches Tanita BF% +0.6%
Hmm weight went up and legs hips blew up....
-
Sunday 28th February 2021
Still achey
Heels and left quad tendon feeling better.
Heels feeling the best since I started doing these eccentric calf raises.
Usually the bottom of the achilles aches when I get up after sitting a while, but it feels much better now.
morning mobility work
Did all the below while fasted, straight out of bed till afternoon
Tendon health
Band dislocates - rogue light band 3x30
Finger/forearm wrist curl ISO 3x1min
right hand only - manual resistance eccentrics, using other arm, 3x15
knee over toes heel elevated split squat at 60 degrees - 2 x 1 min
single leg calf raise - ISO x 1min, x 30secs
controlled eccentrics, BW 3x15
single leg bent knee calf raise - ISO x 1min, x 30secs
controlled eccentrics, BW 3x15
Bottom of Peterson step up ISO, both feet on floor, 8 inch step - 3x1min
Reverse Nordic curl ISO 2x1min
Single leg extension into floor, stretch range - 2x1min
Single leg squat, eccentrics down to bench - BW 3x15
seated band clams ISO - Iron Edge heavy band 3x1 min
Lateral leg raise ISO - right leg only 2x 40 secs
Couch stretch, calf, and ankle/knee to wall stretch
various upper and lower body stretches
Found my old adjustable Ivanko Super Gripper.... maybe I start working on my grip strength as well....?
(https://baye.com/wp-content/uploads/2014/11/isg-resistance-chart.jpg)
BBall practice session at WLC outdoor courts - 45 mins
1) 15 mins dribble and ball control drills
2) low to medium intensity moves, shots, layups, threes
had planned to just go for a walk after all my exercises, but I dribbled the BBall in front of the garage as I was getting ready, and felt good.
Decided to head to the court instead.
Made sure not to do any jumps!
Just some low effort jumps as part of layups and tipping in some rebounds etc.
Felt good, no pain or any discomfort
Felt pretty nippy and agile despite doing all that stuff above and still being sore.
30 min walk
backwards walking 30-35 degree sloped path x 2 min
backwards walking 25-30 degree sloped path x 1.5 min
----
3100 calorie burn according Fitbit Charge 3
Eating 2000+, sucking it up and giving up on nuts till I reach a sub 30 inch waist...
-
Monday 1st March 2021
Surprisingly sore from yesterday in my upper body, and feel a bit tired for a fairly low intensity session.
Posterior chain as well.
Back of both heels a little achey, but not too bad
---
Waking stretches and mobility work
Soft tissue work - upper and lower
---
trained fasted
knee over toes heel elevated split squat at 60 degrees - 2 x 1min
single leg calf raise ISO - 1min, 40 secs
single leg bent knee calf raise ISO - 1 min, 40secs
glute bridge ISO holds - 2x1 min
pec/lat stretches and mobility work
shoulder dislocate stretch with broom
Tendon health - at home
Rotating sets between each - one lower, then one upper
Bottom of Peterson step up ISO , both feet on floor, 8 inch step - 3x 40-50 secs
This makes my left quad tendon scream, but by the third set the pain is dulled away
seated band clams - Iron edge heavy band 3 x 40-50 secs
Reverse Nordic Torso at 45 degree angle ISO 2x 40-50secs
single leg calf raise controlled eccentrics - SSB 30kg 3x15
single leg bent knee calf controlled eccentrics - SSB 30kg 3x15
band pull apart, palms up - high to low, diagonal left, diagonal right - Rogue light band 2x10 each direction
barbell curl - controlled 20kg x6, 22.5kg 3x12 @ RPE 7
wrist curl - hold at top - 20kg x12, 22.5kg 3x12 @ RPE 7
----
Single leg squat, eccentrics down to bench - BW 3x15
band Monster walks - Iron Edge XXHeavy + Rogue light band 2x 20 steps (10 forward, 10 backwards)
Chest supported Scarecrow into press - 45 degree angle - 2.5lbs x 10, 5lbs 3x10 @ RPE 8
Ivanko super gripper 45lbs x 10, 56lbs x 10, 64lbs x 10, 70lbs x 10 @ RPE 6
trying to find the right resistance to use, still too easy... will start at 77lbs next week and work up
---
SSB side bends alternating reps to each side - 40kg 2x16
SSB Bulgarian split squat rear leg on 6 inch step - BW x5, 30kg x10, 40kg 2x10 @ RPE 7
ophhh killer burn!
SSB squat facing up slope of garage - 30kg x 10, 40kg x 10, 50kg x 10 @ RPE 4
wasn't planning on squatting, but leg felt good enough for some light sets.
Torched my posterior chain and adductors
Jefferson curl 20kg x10, 25kg x 15+40sec stretched hold
release rectus femoris with barbell
stretch
-----
43min walk/hike
start of walk - backward walking up a 20-30 degree sloped path x 2.5 mins
middle of the walk - backward walking up a 30-35 degree sloped path x 2.5 mins
---
3000+ calorie burn according Fitbit Charge 3
Eating 2000+
-
Tuesday 2nd March 2021
Feeling stale and sore all over - workout was more taxing than I wanted... supposed to be a light easy session
On the flip side both heel/achilles and left quad tendon feeling even better - pain is down 50% from yesterday
Even pressing directly against the heel, the pain is way down, and felt pretty good when I got out of bed this morning!
At this rate of progression, things are looking good.
Controlled stress and blood flow is the key
Wow, morning weight is down to 86.2kg from 87.6kg on Sunday..... and waist is down 3/8 inch to 36.25 inches :o
Face looks visually leaner as well.
morning mobility work
Tendon health
knee over toes heel elevated split squat at 60 degrees - 2 x 1 min
Finger/forearm wrist curl ISO 3x1min
right hand only - manual resistance eccentrics, using other arm, 3x15
single leg calf raise - ISO x 1min
controlled eccentrics, 10kg weight vest - 3x15
single leg bent knee calf raise - ISO x 1min
controlled eccentrics, 10kg weight vest - 3x15
Bottom of Peterson step up ISO, both feet on floor, 8 inch step - 4x40 secs
Reverse Nordic curl ISO - torso at 45 degree angle - 2x 40 secs
Single leg squat, eccentrics down to bench - BW 3x15
seated band clams ISO - Iron Edge Heavy band 3x 40 secs
Lateral leg raise ISO - right leg only x 40 secs
Piriformis stretch manual resistance eccentric 2 x15
Couch stretch, calf, and ankle/knee to wall stretch
various upper and lower body stretches
60 min walk
backwards walking 30-35 degree sloped path x 2 min
backwards walking 25-30 degree sloped path x 1.5 min
----
18 hour fast
3000 calorie burn according Fitbit Charge 3
Eating 2000
-
Wednesday 3rd March 2021
Glutes are feeling stiff and over worked, so need a break from this schedule soon
Left quad tendon feeling way less painful now on the Peterson step up ISO.
Was able to fully support my weight on the working leg on last set
morning mobility work
Tendon health
knee over toes heel elevated split squat at 60 degrees - 2 x 1 min
Finger/forearm wrist curl ISO 2x1min
right hand only - manual resistance eccentrics, using other arm, 3x15
single leg calf raise - ISO x 1min
controlled eccentrics, 10kg weight vest - 3x15
single leg bent knee calf raise - ISO x 1min
controlled eccentrics, 10kg weight vest - 3x15
Bottom of Peterson step up ISO, both feet on floor, 8 inch step - 4x40 secs
Reverse Nordic curl ISO - torso at 45 degree angle - 2x 40 secs
Single leg squat, eccentrics down to bench - BW 3x15
seated band clams ISO - Iron Edge Heavy band 3x 40 secs
Lateral leg raise ISO - right leg only 2x40 secs
Couch stretch, calf, and ankle/knee to wall stretch
various upper and lower body stretches
60 min walk
backwards walking 30-35 degree sloped path x 2 min
backwards walking 25-30 degree sloped path x 1.5 min
-
Thursday 4th March 2021
Hips and glutes with a deep down bruised type stiff ache, different from DOMS feeling...
Nice drop in bodyweight from last week
bodyweight at home without shoes = 87.3 kg
Soft tissue work - lower body and upper
BBall practice session at WLC outdoor courts - 60 mins
1) 15 mins dribble and ball control drills
2) medium to high intensity moves, shots, layups, threes
3) jumps at the 35 min mark, and a few dunks on 8 feet netball rim
4) A few sets of easy pogo jumps, and speed hops
5) rotated sets with the stuff below -
Box Jumps, with a reset, landing with straight legs, 20 inch wall - 4x3
Energy felt a bit down, and legs/hips fatigued so didn't jump well, vertical especially well way down.
But 1 step jump was decent
Leg quad tendon ached, but no searing pain.
Box jumps to get more jump volume in without discomfort, lower stress
Feet/achilles felt noticable stronger from all the eccentric calf raises, soft and fluid on the pogos.
Right achilles still twingey
Cooldown
Sit in bottom of narrow stance squat for 2 mins
Resistance
That 1+kg lighter body weight makes more of a difference than expected, big improvements all round today.
Netball rim pullups to sternum - Hang and 20 scap shrugs to warmup, BW x 2 singles
x5, 2x4, x3 @ RPE 8-9
Finally got the 5th rep chest to rim, just felt easier all round. Just might get 10 clean reps by the time I'm under 75kg
Right forearm tendon didn't ache today, so those manual eccentric wrist curls seem to be helping
Close grip triangle pushup - BW 3x10 explosive
All reps airborne at full extension, 1-2 inches
Wall tib raise 4x6
Inverted rows BW x12, x12, x12 @ RPE 8 (+1 set)
Nice all reps, chest to bar, and added a set
Straight bar dip BW x12, x12 @ RPE 7
L sit hold on hand railing x10secs, 1x30secs, x 20secs
I thought about trying it on the floor, but it seems my arms are too short to be able to keep my legs off the ground...
------
Bottom of Peterson step up ISO, both feet on floor, 8 inch step - 3x40 secs
single leg calf raise - controlled eccentrics - 2x15
single leg bent knee calf raise - controlled eccentrics - 2x15
stretch
50 min walk/hike
backwards walking 30-35 degree sloped path - 2.5 mins x 2
----
3200+ calorie burn according Fitbit Charge 3
Ate 2100
-
Friday 6th March 2021
A bit beat up and inflamed, but less than last week
glutes feel overworked so backing off on the things that work it
morning mobility work
Tendon health
knee over toes heel elevated split squat at 60 degrees - 2 x 1 min
Finger/forearm wrist curl ISO 2x1min
right hand only - manual resistance eccentrics, using other arm, 3x15
single leg calf raise - ISO x 1min
controlled eccentrics, 10kg weight vest - 3x15
single leg bent knee calf raise - ISO x 1min
controlled eccentrics, 10kg weight vest - 3x15
Bottom of Peterson step up ISO, both feet on floor, 8 inch step - 4x40 secs
eccentrics, going down stairs - BW 3x15 (left leg only)
Lateral leg raise ISO - right leg only 2x40 secs
Couch stretch, calf, and ankle/knee to wall stretch
various upper and lower body stretches
60 min walk/hike
start of walk - backward walking up a 20-30 degree sloped path x 2.5 mins
middle of the walk - backward walking up a 30-35 degree sloped path x 2.5 mins
-
Saturday 6th March 2021
Felt a bit crappy, thoguht about delaying session till tomorrow, but went ahead and it turned out ok.
Decent considering calorie deficit and drop in bodyweight.
Bodyweight continues to plummet!
bodyweight at home without shoes = 86+ kg
--
Morning mobility work
AM
knee over toes heel elevated split squat at 60 degrees - x 1 min, x 40secs
single leg calf raise - ISO x 1min, 40 secs, controlled eccentrics - 3x15
single leg bent knee calf raise - ISO x 1min, x 40secs, controlled eccentrics - 3x15
Bottom of Peterson step up ISO, both feet on floor, 8 inch step - 3x40 secs
---
Afternoon
Soft tissue work - lower body
at home - Lower Base building week 6
Bottom of Peterson step up ISO, both feet on floor, 8 inch step - 2x1min
Glute bridge hold x 40secs
ATG splitsquat BW x10, then hold in bottom position x 20secs
Powersnatch and power clean complex x 20kg bar
Overhead squat 12kg bar x 5, 20kg x 5
Squats
Did these before the back squat of the same load
Front Squat20kg x5, 40kg x5, 60kg x5
supports 80kg, 115kg
115kg not feeling too heavy across the chest
High bar squat
bare feet 20kg x10, 40kg x pause with 10 deep breaths + 10 reps, 60kg x10
Oly shoes - 80kg x6, x3
belt - 100kg x3, x2, 110kg x2
6+ mins rest
Belted -
1) 115kg, 253lbs x8 @ RPE 8
2) 105kg, 231lbs 2x8 @ RPE 8
105kg x 7 - miscounted...
100kg x8 @ RPE 8
narrower stance, no belt, 100kg x6 @ RPE 7
Tiring but solid, cranked the reps fast on 105kg sets.
Moving to 6 reps phase next week
This group in Oly shoes - alternating sets 2 mins rest
A1) SSB Good Morning onto toes 30kg x8, 50kg x5, 70kg 2x8 @ RPE 8
A2) SSB single leg calf raise - arm supported - 6 inch elevated controlled eccentric, explode up - BW x 10, 30kg x5, 50kg x 5
70kg 3x5 @ RPE 8
both sides back to back
A2) SSB single leg bent knee calf raise - arm supported - 6 inch elevated controlled eccentric, explode up - BW x 10, 30kg x5, 50kg x 5
70kg 3x5 @ RPE 8
both sides back to back, and alternated together with calf raise above
A3)Tib raise - in oly shoes - BW x5, SSB 30kg x 10, 50kg x8, 70kg 2x10
Wall tib raise - BW x14 @ RPE 9
B3) High Angle rows - 20kg x 15, 40kg x8, 60kg x5, 70kg x1
70kg 2x10 @ RPE 9 (+1 rep)
going up to 72.5kg next week and dropping reps down to 3x5, and building back up again 1 rep each week
----
B1) Split leg RDL - 20kg x5, 40kg x 8, 50kg 2x8 @ RPE 7
B2) AB wheel - on knees x 10
down to floor 2x12 @ RPE 8
B3) SSB side bends 40kg 2x16 - alternating sides
B4) Nordic curl - GHR - knees on 2cm pad
3 tiny partial reps and 2 assisted rep to warmup
BW slow eccentric x 8 assisted
BW slow eccentric x 7 assisted
---
seated single leg band side raise Iron Edge XXHeavy band around ankle - alternating sides 3x16
band Monster walks Iron Edge XXHeavy band 2x20 steps
Rectus femoris release with 20kg barbell in seated position
stretch
-
Sunday 7th March 2021
Fatloss cycle 2 - Week 2
Height - 5'8.5"
weighed - 85.9kg 8 (-1.7kg), 189.4lbs
waist - 36 inches (-5/8)
hip = 41 (-0.5)
upper thigh = 26 (-0.25)
Right calf = 15.75 (-1/8)
Neck = 15.75 (-1/8)
Wrist = 6.5 (-1/8)
Tanita scale bodyfat% = 23% (+0.2)
Total loss so far - weight -1.5kg Waist 0.75 inches Tanita BF% +0.8%
Crazy progress this week. Probably the most waist size I have dropped in 1 week ever.
That waist size drop is about 1+Kg of fat loss, the rest is water weight
Even the difference in my face from last week to yesterday in my squat videos is pretty evident
Tanita BF% is weird though.... I would say I'm around 20%
-
Sunday 7th March 2021
Mild drained feeling, tired and achey all over.
Legs not as sore as previous weeks despite the squat volume jump this week, but posterior chain and adductors are roasted
Left quad tendon finally not aching on the split squat ISO when I initially ease into it
morning mobility work
Tendon health
knee over toes heel elevated split squat at 60 degrees - 2 x 1 min
Finger/forearm wrist curl right hand only - manual resistance eccentrics, using other arm, 3x15
single leg calf raise - ISO 2x 1min
controlled eccentrics, 10kg weight vest - 3x15
single leg bent knee calf raise - ISO 2x 1min
controlled eccentrics, 10kg weight vest - 3x15
Bottom of Peterson step up ISO, both feet on floor, 8 inch step - 3x 1min
eccentrics, going down stairs - BW 4x15 (left leg only)
Lateral leg raise ISO - right leg only 1 x1min, 2x40 secs
Couch stretch, calf, and ankle/knee to wall stretch
various upper and lower body stretches
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 30-35 degree sloped path x 2.5 mins
explored a new section of the hiking trail - quite a bit of walking up and down some moderately steep sections
eccentric knee stress on the way down, glute smashing and cardio on the way up
-
Monday 8th March 2021
Glute, hamstrings and adductors heavy soreness
morning mobility work
Tendon health
knee over toes heel elevated split squat at 60 degrees - 2 x 1 min
single leg calf raise - ISO 2x 1min
controlled eccentrics, 10kg weight vest - 3x15
single leg bent knee calf raise - ISO 2x 1min
controlled eccentrics, 10kg weight vest - 3x15
Bottom of Peterson step up ISO, both feet on floor, 8 inch step - 4x 1min
Heel elevated step down - 6 inch step eccentrics - BW 4x15
Lateral leg raise ISO - right leg only 1 x1min, 2x40 secs
Couch stretch, calf, and ankle/knee to wall stretch
various upper and lower body stretches
1 hour walk/hike
backward walking- 40 degree sloped path 1.5 mins x 3
-
Tuesday 9th March 2021
posterior chain and adductors still pretty sore, but a bit less so
---
Waking stretches and mobility work
Soft tissue work - feet , glutes, outer quads, traps
Bodyweight without shoes - 87kg
trained fasted
knee over toes heel elevated split squat at 60 degrees - 2 x 1min
single leg calf raise ISO - 1min, 40 secs
single leg bent knee calf raise ISO - 1 min, 40secs
glute bridge ISO hold - x1 min
pec/lat stretches and mobility work
Tendon health, light session - at home
Rotating sets between each - one lower, then one upper
Bottom of Peterson step up ISO , both feet on floor, 8 inch step - 3 x 1 min
side leg raise ISO - right leg only 4x 40secs
single leg calf raise controlled eccentrics - SSB 30kg 3x15
single leg bent knee calf controlled eccentrics - SSB 30kg 3x15
band pull apart, palms up - high to low, diagonal left, diagonal right - Rogue light band 2x10 each direction
Band dislocates Rogue light band x 30, light jumpstetch band 2x 20
Heel elevated step down - 6 inch step eccentrics - BW 4x15
barbell curl - controlled 20kg x6, 22.5kg 3x13 @ RPE 7 (+1 rep)
wrist curl - hold at top - 20kg x12, 22.5kg 3x13 @ RPE 7 (+1 rep)
Chest supported Scarecrow into press - 45 degree angle - 2.5lbs x 10, 5lbs 3x11 @ RPE 8 (+1 rep)
----
rotating sets
Bear crawl max shoulder ROM - forward and backwards, front yard x 2
band lateral walks - Iron Edge XXHeavy 2x2 side trips of front yard
Ivanko super gripper 45lbs x 10, 70lbs x 5, 85lbs x 3... too hard
70lbs x 12, 77lbs 2x10 -- left hand failed on last set, RPE @7 for right hand
Left hand is quite a bit weaker
SSB Bulgarian split squat rear leg on 6 inch step - both sides back to back BW x6, 30kg x6, 50kg x5, 60kg x5
rest between sides 60kg x8 @ RPE 8
SSB squat facing down slope of garage, flat shoes - 30kg x 10, 50kg x 8, 60kg x8
70kg 2x8 @ RPE 7
Jefferson curl 20kg x10, 25kg 2x15 @ RPE 4
release rectus femoris with barbell
stretch
-----
60 min walk/hike
start of walk - backward walking up a 20-30 degree sloped path x 2.5 mins
middle of the walk - backward walking up a 30-35 degree sloped path x 2 mins
---
3000 calorie burn according Fitbit Charge 3
Eating 2000+
-
Wednesday 10th March 2021
Sore all over and a bit stale feeling
VMO, glutes and abs the most sore, but pecs are as well...
morning mobility work
Tendon health
knee over toes heel elevated split squat at 60 degrees - 2 x 1 min
single leg calf raise - ISO 2x 1min
controlled eccentrics - BW x15, 10kg weight vest - 3x15
single leg bent knee calf raise - ISO 2x 1min
controlled eccentrics - BW x15, 10kg weight vest - 3x15
Bottom of Peterson step up ISO, both feet on floor, 8 inch step - 4x 1min
Peterson step down/sissy squat - 8 inch step eccentrics - BW 6x15 (left leg only)
Lateral leg raise ISO - right leg only 3 x 1min
Seated band lateral leg raise Iron Edge Xheavy band around ankle - ISO 3x 1min
Couch stretch, calf, and ankle/knee to wall stretch
various upper and lower body stretches
78 min walk/hike
start of walk - backward walking up a 20-30 degree sloped path x 2.5 mins
Mid walk - backward walking - 3 mins rest - 40 degree sloped path 1.5 mins x 3
---
18 hour fast
2800+ calories burned accordng to Fitbit Charge 3
eating 1900+
Bodyweight down to 85+kg clothed at end of fast!
-
Thursday 11th March 2021
Feeling better, but still not that great yet. Effects of calorie deficit starting to show
Will rest up tomorrow, for BBall on Saturday.
Plus it will be raining, but I might do some ISOs
Changing up my protocols again after some recent reading on the net.
Also figured it was time to give my upper body the same treatment as my lower body, by adding in bear crawls.
And give my hamstrings the same treatment as my quads, who knows it just might enhance my single leg jump and make my hamstrings tougher...
My work capacity is better than I expected, didn't feel too tired after the walk
morning mobility work
Tendon health
knee over toes heel elevated split squat at 60 degrees - 2 x 1 min (left quad tendon barely aching now on the first 5 secs)
rotating sets
single leg calf raise - ISO 45 secs x 4, 1 min
controlled slow reps - BW 3x15
single leg bent knee calf raise - ISO 45 secs x 4, 1min
controlled slow reps - BW 3x15
pretty painful burn by the end of each set!
Bottom of Peterson step up ISO both feet on floor, 8 inch step - 45 secs x 5
Peterson step down - 8 inch step, slow reps - BW 3x15 (right leg a bit less depth to not irritate my glute medius tendon)
Lateral leg raise ISO - right leg only 3 x 45 secs
Seated band lateral leg ISO Iron Edge Xheavy band around knee - ISO 3x 45secs
lying lateral leg raise - slow reps, right leg only - BW 2x15
Couch stretch, calf, and ankle/knee to wall stretch
various upper and lower body stretches
rotating sets
band pull apart, palms up - high to low - Rogue light band x10, Jumpstretch light band 2x15
Band dislocates Rogue light band x 20, light jumpstetch band 2x15
Bear crawl, max shoulder ROM - forward and backwards, 10m x 3
Broom dislocate stretch - same width as snatch all the way behind x 1min
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 10m x 2
towards end of walk -
Straight leg, max ROM walk up 30-35 degree sloped path x 2 mins
LOL a dog exercising at the park jumped on me while I was doing the bear crawl :)
Damn tiring it is, nice low impact cardio though.
Smokes my serratus when going backwards, and improves shoulder/scapular health and Lat ROM.
Straight leg walk, hamstrings feeling it now from them, but no eccentric on these, so should not get too sore.
---
21 hour fast
2900+ calories burned according to Fitbit Charge 3
eating 2100+
-
Friday 12th March 2021
Stuff I did yesterday did make me a bit sore, achey hamstrings, glutes and erectors, but different from the deep down DOMS of weights
Plus calves and quads.
Not sure why the calves are sore from bodyweight calf raises after all the heavy ones and eccentric reps I have done daily....
Maybe the concentric was a novel stress
Rest day, but I just had to walk
morning mobility work
Tendon health
knee over toes heel elevated split squat at 60 degrees - 2 x 1 min
single leg calf raise - 10kg weight vest, ISO 1 min x 5
single leg bent knee calf raise - ISO 1 min x 5
controlled eccentrics - 10kg weight vest, ISO 1 min x 5
Bottom of Peterson step up ISO, both feet on floor, 8 inch step - 45 secs x 5
Seated band lateral leg raise Iron Edge Xheavy band around ankle - ISO 45 secs x 5
Couch stretch, calf, and ankle/knee to wall stretch
various upper and lower body stretches
60 min walk/hike
start of walk - backward walking up a 20-30 degree sloped path x 2.5 mins
middle of the walk - backward walking up a 30-35 degree sloped path x 2 mins
---
20hour fast
2700 calories burned accordng to Fitbit Charge 3
eating 2000+
-
Saturday 13th March 2021
Felt a bit light headed, calorie deficit effects I guess, a bit weak, but session went well today.
Cut all volume of resistance in about half, will build back up again over the next weeks.
Will make this the norm, volume cycling
Bodyweight down 1.5kg from last BBall session, 9 days ago, that helped my hops for sure
--
morning mobility work
knee over toes heel elevated split squat at 60 degrees - 2 x 1 min
----
bodyweight at home without shoes = 85.8 kg
Soft tissue work - lower body and upper
BBall practice session at WLC outdoor courts - 60 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 35 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 - 3x3
Finally back to touching the 9'10" rim. Took a while to get there though, first 10 jumps were not there but then it just clicked.
Heaviest weight so far that I have been able to do so right now.
+2 inches on 2 legged jump, +3 inches on single leg jump from recent weeks.
Single leg jump 5 inches lower than double leg
Approach run also feel more fluid, from the strength gains and lower bodyweight.
Was still able to touch the rim even with the tired jumps at the end
Easy head touch on the Blacknet
Looking forward to grabbing the rim when I get back down to 80kg, and whole hand over the rim when down to 70kg..... circa 40+ inches
Left quad tendon was achey on warmup jumps but fine on main, max effort ones. Progressing well
Right hip/glute medius tendon was also fine, not a peep from it.
It stop hurting a few days ago when going down stairs, so I figured it should ok now - healed fast, the side leg raises and band ISO did the trick
Right achilles still achey but no more stinging aches when moving around and hopping.
Left side seems to be good now.
Cooldown
Sit in bottom of narrow stance squat for 2 mins
Resistance
Netball rim pullups to sternum - Hang and 20 scap shrugs to warmup, BW x 2 singles
Dead hang/paused - x5 (chest one inch short of rim), 2x3 @ RPE 7
Stronger forearms/grip was noticeable from wrist curls and Ivanko Super Gripper
Close grip triangle pushup - BW 3x6 explosive
All reps airborne at full extension, 1-2 inches
Wall tib raise 3x6
Inverted rows explosive BW 3x7 @ RPE 6
Straight bar dip explosive BW 3x7 @ RPE 6
L sit hold on hand railing 2x10secs, 1x30secs, x 20secs
Hanging leg raise, feet to hands BW x5
first few reps felt easy, but by the 5th rep started feeling it!
------
Bottom of Peterson step up ISO, both feet on floor, 8 inch step - 3x45 secs
single leg calf raise - controlled BWx15
single leg bent knee calf raise - controlled BWx15
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
Eating 2200+
-
Sunday 14th March 2021
Fatloss cycle 2 - Week 3
Height - 5'8.5"
weighed - 85.5kg (-0.4kg), 188.5lbs
waist - 35 5/8 inches (-3/8)
hip = 41
upper thigh = 26
Right calf = 15 5/8 (-1/8)
Neck = 15 5/8 (-1/8)
Wrist = 6.5
Tanita scale bodyfat% = 22.4% (-0.6)
Total loss so far - weight -1.9kg Waist 1 1/8 inches Tanita BF% +0.2%
I dropped more fat than the 0.4kg difference would suggest, just heavier today.
Looks like I gained some size on my hips and legs this week, no change despite lots of fat dropped
Doesn't surprise me as they did a crap load of work
-
Sunday 14th March 2021
A little achey and beat up, and mild drained feeling
No major DOMs though
morning mobility work
Tendon health
knee over toes heel elevated split squat at 60 degrees - 2 x 1 min
single leg calf raise - ISO 45 sec x 5, 10kg weight vest x 45 secs
controlled reps BW x15, 10kg weight vest - 2x12
single leg bent knee calf raise - ISO 45 sec x 5, 10kg weight vest x 45 secs
controlled reps - BW x15, 10kg weight vest - 2x12
Bottom of Peterson step up ISO, both feet on floor, 8 inch step - 45secs x 5
Peterson step down/sissy squat - 8 inch step controlled reps - 10kg weight vest 2x12
Seated band lateral leg raise Iron Edge XXheavy band knee - ISO 3x 45secs
Lying Lateral leg raise ISO - right leg only - controlled BW x 15
Couch stretch, calf, and ankle/knee to wall stretch
various upper and lower body stretches
60 min walk/hike
start of walk - backward walking up a 20-30 degree sloped path x 2.5 mins
middle of the walk - backward walking up a 30-35 degree sloped path x 2 mins
was raining, but I'm extremely motivated right now...
---
20 hour fast
2800 calories burned according to Fitbit Charge 3
eating 2100
-
Monday 16th March 2021
Felt Ok today, but still feeling a bit tired from Jumps on Saturday, so will add an extra rest day next week and see how that goes.
Was not as strong as I should be today, and some aches
bodyweight at home without shoes = 85+ kg
--
Morning mobility work
knee over toes heel elevated split squat at 60 degrees - 2x 1 min
---
Afternoon
Soft tissue work - lower body
at home - Lower Base building week 7
Bottom of Peterson step up ISO, both feet on floor, 8 inch step - 2x1min
Seated band lateral leg raise Iron Edge XXheavy band knee - ISO 2x 45secs
Glute bridge hold x 1 min
ATG splitsquat BW x10, then hold in bottom position x 20secs
Powersnatch and power clean complex x 20kg bar
Overhead squat 12kg bar x 5, 20kg x 7
overhead squat getting quite easy now, thanks to better shoulder ROM
Squats
Did these before the back squat of the same load
Front Squat20kg x5, 40kg x5, 60kg x5
1/8 squat - 80kg, 100kg, 110kg
High bar squat
bare feet 20kg x10, 40kg x pause with 10 deep breaths + 10 reps, 60kg x10
Oly shoes - 80kg x6, x3
belt - 100kg x3, x2, 110kg x2
6+ mins rest
Belted -
1) 117.5kg, 259lbs x5 @ RPE 8 --> miscounted, was supposed to be 6 reps, but it felt hard anyway....
2) 107.5kg, 239lbs 2x6 @ RPE 8
Felt hard, and not great today, still fatigued from jumps
Low bar squat
Did these after high bar of the same load - 40kg x3, 60kg x3, 80kg x3, 100kg x2
107.5kg x5
Tried some low bar squats today.
Form is about the same as my high bar, but it feels more stable, smoother and natural to me.
Seems to hit my VMO much harder as well for some reason :)
Perhaps I have the bar way too high up on my high bar, will experiment with bar placement
But I also have a Safety Squat bar and that also feels better and more natural than my current high bar form which always feels awkward...
My form
This group in Oly shoes - alternating sets 2 mins rest
A1) SSB Good Morning onto toes 30kg x8, 50kg x5, 60kg x5, x8 @ RPE 7
stayed lighter today, wasn't feeling safe
A2) SSB single leg calf raise - arm supported - 6 inch elevated controlled eccentric, explode up - BW x 10, 30kg x5, ISO at neutral position 50kg x 45secs, 60kg x 45 secs
ISO at neutral position 50kg x 45secs, 60kg x 45 secs
controlled 60kg 2x6 @ RPE 8
both sides back to back
A2) SSB single leg bent knee calf raise - arm supported - 6 inch elevated controlled eccentric, explode up - BW x 10, 30kg x5,
ISO at neutral position 50kg x 45secs, 60kg x 45 secs
controlled 60kg 2x6 @ RPE 8
both sides back to back, and alternated together with calf raise above
A3)Tib raise - in oly shoes - BW x5, SSB 30kg x 10, 50kg x8, 60kg x12, x11
Wall tib raise - BW x 8 @ RPE 9
B3) High Angle rows - 20kg x 15, 40kg x8, 60kg x5, 70kg x1
72.5kg 3x5 @ RPE 8
up from 70kg 2x10 last week, but dropping reps back down and added a set.
Building back up 1 rep each week
----
B1) Split leg RDL - 20kg x5, 40kg x 5,
first rep deadlifted off the floor in same position - 60kg 2x7 @ RPE 8
B2) AB wheel - on knees x 10
down to floor 2x10, x6 @ RPE 6
B3) SSB side bends alternating sides - 50kg x12, 52.5kg x12, 42.5kg x 12
B4) Nordic curl - GHR - knees on 2cm pad, 6 inch step and rolled yoga mat on hip
3 tiny partial reps and 2 assisted rep to warmup
BW slow eccentric x 6 assisted
BW slow eccentric x 5 assisted
---
seated single leg band side raise Iron Edge XXHeavy band around ankle - alternating sides 2x12
band Monster walks Iron Edge XXHeavy band 2x20 steps
Rectus femoris release with 20kg barbell in seated position
stretch
----
22 min walk
----
14 hour fast - broke with raw carrots, cheese slice
3000+ calorie burn according Fitbit Charge 3, not including weights
Ate 2200+
-
Tuesday 16th March 2021
A bit sore all over but less than usual, due to lower rep counts I think.
Whole trap region pretty achey from the SSB calf raise ISOs
Right achilles feeling better... looks like the ISOs with bodyweight haven't been as effective due to not being heavy enough
morning mobility work
knee over toes heel elevated split squat at 60 degrees - 2 x 1 min
Tendon health
rotating sets
band pull apart, palms up - high to low, diagonal left, diagonal right - Rogue light band 2x10 each direction
Band dislocates Rogue light band x 20, light jumpstretch band 3x15
broom dislocate + stretch, snatch grip width x 2 series
single leg calf raise - SSB 30kg ISO x 45 sec x 3
controlled reps - SSB 30kg 2x10
single leg bent knee calf raise - SSB 30kg ISO x 45 sec x 3
controlled reps - SSB 30kg 2x10
Bottom of Peterson step up ISO, both feet on floor, 6 inch step - 45secs x 5
Peterson step down/sissy squat - 6 inch step controlled reps - BW 3x15
Seated band lateral leg raise Iron Edge XXheavy band knee - ISO 3x 45secs
Lying Lateral leg raise right leg only - controlled BW 2x15
Couch stretch, calf, and ankle/knee to wall stretch
various upper and lower body stretches
56 min walk/hike
start of walk - backward walking up a 20-30 degree sloped path x 2.5 mins
middle of the walk - backward walking up a 30-35 degree sloped path x 2 mins
---
16 hour fast
2900 calories burned according to Fitbit Charge 3
eating 1800+
-
Wednesday 17th March 2021
Still achey, all over.
Both Achilles feeling way better, left side feels pretty much healed, even pressing directly against the heel was way less pain then yesterday.
Doesn't even hurt anymore when loading it, but right one still hurts.
morning mobility work
knee over toes heel elevated split squat at 60 degrees - 2 x 1 min
broom dislocate + stretch
upper body stretches
Tendon health
rotating sets
single leg calf raise - ISO BW x45 secs, Weight vest 10kg x 45 secs, 20kg x 45secs, 25kg 2x45 secs
controlled reps - Weight vest 25kg 2x10
single leg bent knee calf raise - ISO BW x45 secs, Weight vest 10kg x 45 secs, 20kg x 45secs, 25kg 2x45 secs
controlled reps - Weight vest 25kg 2x10
Bottom of Peterson step up ISO, both feet on floor, 6 inch step - 45secs x 2, full body weight 2x45secs, 25kg weight vest partially supported x 45 secs
Peterson step down/sissy squat - 6 inch step controlled reps - BW x15, weightvest 25kg 2x15
Seated band lateral leg raise Iron Edge Xheavy band knee - ISO 3x 45secs
Standing side leg raise ISO right side only 2x 45secs
Lying Lateral leg raise right leg only - controlled Light band around knees x15
Seated bent knee side leg raise/internal hip rotation combo - right leg only - light band around ankle x 15
Bear crawl - forward and back 10m x 3
Couch stretch, calf, and ankle/knee to wall stretch
various upper and lower body stretches
67 min walk/hike
start of walk - backward walking up a 20-30 degree sloped path x 2.5 mins
middle of the walk - backward walking up a 30-35 degree sloped path x 2 mins
more rain, damn rain for the next 10 days, don't know when I can go BBall/jump....
---
16 hour fast
3100+ calories burned according to Fitbit Charge 3
eating 1800+
-
Thursday 18th March 2021
Still sore, but starting to get that loseness back in my legs and hips based on the morning mobility session
Although my traps, hips/adductors are pretty achey, and even more so now after today's session
Another rainy day, and also ran out of time to do some walking post workout...
Whats was supposed to be a short light session has gotten quite long now.... oh well more calories burned!
---
Waking stretches and mobility work
knee over toes heel elevated split squat at 60 degrees - 2 x 1min
Soft tissue work - feet , glutes, outer quads, traps
Bodyweight without shoes - 86+kg
trained fasted
pec/lat stretches and mobility work
Tendon health, light session - at home
glute bridge ISO hold - x1 min
Rotating sets between each - one lower, then one upper
Bottom of Peterson step up 6 inch step ISO both feet on floor 2x45 secs, Supporting full body weight 3x45 secs
side leg raise ISO - right leg only 3x 45secs
SSB single leg calf raise ISO 30kg 3x 45secs
controlled 30kg 2x10
SSB single leg bent knee calf ISO 30kg 3x 45secs
controlled 30kg 2x8
left calf is 2-3 reps weaker than the right, so rep caps were based on left leg
band pull apart, palms up - high to low, diagonal left, diagonal right - Rogue light band 2x10 each direction, Jumpstretch light band 2x10
Band dislocates Rogue light band x 30, light jumpstetch band 3x15
SSB Heel elevated step down - 6 inch step, controlled 30kg 2x10
barbell curl - controlled 20kg x6, 25kg 3x10 @ RPE 7 (+ 2.5kg, -3 reps)
wrist curl - hold at top - 20kg x6, 25kg 3x10 @ RPE 7 (+ 2.5kg, -3 reps)
45 degree Scarecrow into press - 2.5lbs x 10, 5lbs 3x10 @ RPE 7
Single arm rotating press 5lbs 3x6 @ RPE 4
Glute bridge, slider leg curl BW 2x8 @ RPE 9
didn't feel too bad doing em, but man my hamstrings are feeling it now post workout!
----
rotating sets
Ivanko super gripper 70lbs x 6
77lbs 3x11 @ RPE 8 (+1 rep, +1 set)
Holding the gripper with the non working hand made it much more stable for my left hand, so that even things up.
SSB Bulgarian split squat rear leg, toes on 6 inch step - both sides back to back - controlled BW x6, 30kg x6, 40kg x6,
controlled 50kg x6 @ RPE 7
SSB squat facing down slope of garage, flat shoes - 30kg x 10, 40kg x 6, 50kg x6, 70kg x6
controlled 80kg 2x6 @ RPE 7
Jefferson curl 20kg x6, 27.5kg 2x15 @ RPE 5 (+2.5kg)
release rectus femoris with barbell
stretch
---
2660 calorie burn according Fitbit Charge 3, not including weights
ate 2000+
-
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
-
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+
-
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
-
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
-
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
-
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
-
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
-
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+
-
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
http://www.youtube.com/watch?v=1DM5iZw8WvE
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+
-
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
-
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+
-
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
-
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
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+
-
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
---
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
----
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
---
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
---
20 hour fast
3000+ calorie burn according Fitbit Charge 3, not including weights
ate 1800+
-
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
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!
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.
-
I might be in the minority but i think the nordic ham curl is pretty swell. I very rarely get doms though even when i was training bodybuilding style 10-15 hrs/week. But i think some bend at the hips is still good stimulus for the hams, just because you change the target range of motion a little bit and make the body lever smaller, you still get a good ham workout. And if you push off the ground with your hands the correct amount the concentric portion can still be challenging. And heavy eccentric singles is actually a thing!! I dont remember if its from triphasic training by cal dietz but it might be. But of course if it consistently gives you way too much doms it might not be worth it.
-
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.
Even just doing the top 12 inches still feels ridiculously hard to me :)
To do it well and strictly I would need to use bands to deload it, just too complicated to setup
-
Tuesday 30th March 2021
A bit achey all over
Glute medius tendon continues to improve, no major pain now walking up and downstairs
---
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 x30 secs, +10kg 3x40secs, 1 inch ROM slow reps 2x40secs
single leg bent knee calf raise - ISO BW x30 secs, +10kg 3x40secs, 1 inch ROM slow reps 2x40secs
Lying side leg raise ISO leg angled in front of body, Iron Edge XXheavy band around knee - 5x40secs
Bottom of Peterson step up/sissy squat ISO, both feet on floor, 6 inch step - 3x40secs, no support leg 2x40 secs
---
Band leg extension ISO - 30kg band set at 60 degree knee angle - 2x40secs, at 90 degree x 40secs
Couch stretch, calf, and ankle/knee to wall stretch, hip flexor stretch
1 hour 38 min walk/hike
start of walk - backward walking up a 25-30 degree sloped path x 4 mins
middle of the walk - backward walking up a 35 degree sloped path x 3 mins
sideways walk up a 35 degree sloped path x 2 mins, each side
towards end of walk -
Straight leg, max ROM walk up 30-35 degree sloped path x 2 mins
Bear crawl - fowards and back - 20m x2, 3 mins rest
Found a new long sloped road, which the side path can only be reached via the hiking trail, so no one to bother me, but cars driving past
Got a pep in my step, starting to notice the loss of bodyfat
---
19 hour fast
3000+ calories burned according to Fitbit Charge 3
ate 1900
-
Wednesday 31st March 2021
Glutes feeling deep down bruised, as opposed to DOMs
A bit achey all over as well
BBall tomorrow hopefully
---
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 x30 secs, +12kg 5x40secs
single leg bent knee calf raise - ISO BW x30 secs, +12kg 5x40secs
Upped the load on the weight vest +2kg, but will go to 14kg next time.
Didn't feel too hard today, and I'm getting lighter all the time.
So 14kg will be my baseline rest day load
Lying side leg raise ISO leg angled in front of body, Iron Edge XXheavy band around knee - 5x40secs
Bottom of Peterson step up/sissy squat ISO, both feet on floor, 6 inch step - 2x40secs, no support leg 3x40 secs
Couch stretch, calf, and ankle/knee to wall stretch
1 hour 34 min walk/hike
start of walk - backward walking up a 25-30 degree sloped path x 4 mins
middle of the walk - backward walking up a 35 degree sloped path x 3 mins
sideways walk up a 35 degree sloped path x 2 mins, each side
towards end of walk -
Straight leg, max ROM walk up 30-35 degree sloped path x 2 mins
---
19 hour fast
2800+ calories burned according to Fitbit Charge 3
ate 1900
weighed 83.2kg before first meal
Tanita bodyfat% was 17.7% with age 19 setting, and 21.1% with 50.... why the difference....?
-
Thursday 1st April 2021
Feeling decent, in terms of soreness, but probably not all that fresh.
Felt a bit "weak" and queezy today, from calorie deficit no doubt, but to be expected
--
morning mobility work
knee over toes heel elevated split squat at 60 degrees - 2 x 40 secs
----
bodyweight at home without shoes = 83.7 kg
Soft tissue work - feet, glutes
BBall practice session at WLC outdoor courts - 72 mins
Bottom of Peterson step up ISO, both feet on floor, 8 inch step - 2x40 secs
Right leg lateral ISO hold 2x 40secs
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 - 5 sets of 3
Felt a bit "weak" and queezy today, from calorie deficit no doubt, but to be expected
Right glute medius tendon was achey on hard effort 2 legged jumps, so I didn't push the issue here.
Just did the hard efforts on single leg jump, which was back up to current best, but a little higher.
A good time to get more practise on it I suppose :)
No aches on the box jumps though, probably due to less hip bend/depth, even though I don't intentionally do so,
Resistance
Netball rim pullups to sternum - Hang and 20 scap shrugs to warmup, BW x 1 single
Dead hang/paused -
1x6 @ RPE 10 - chest an inch short of rim on 6th rep
"+" = 20 secs rest
1+2+3+2+1 @ RPE 9 on last rep
L hang pull up to neck x 2
Pull up to sternum, body horizontal x 1
That rest paused set was harder than expected, thought I'd recover a bit more from the break between each mini set
20 inch feet elevated pushup - BW 3x8 explosive
pretty easy, but some dull ache in left shoulder before I warmed up
Wall tib raise 4x8
Front lever hold BW x 5 secs x 2
dang pretty hard today, guess my lats were too fatigued from the pull up, rest paused set
Inverted rows explosive BW 2x9 @ RPE 7
Straight bar dip explosive BW 2x9 @ RPE 7
L sit hold BW x 30secs - getting a bit easier
Hanging leg raise, feet to hands BW x6, x5 @ RPE 10
last reps not quite feet to hands, +1 rep each set
------
Bottom of Peterson step up ISO, both feet on floor, 8 inch step - 5x40 secs, 2x10
Lying Lateral leg raise ISO - right leg only Iron Edge XXheavy band 4x40secs
single leg calf raise - controlled 14kg weightvest - ISO 2x40secs, 2x15
single leg bent knee calf raise - controlled 14kg Weight vest - ISO 2x40secs, 2x15
felt too easy, will up to 16kg
Single leg squat to 20 inch wall 2x10
shallower on right leg to avoid glute medius tendon ache
lateral Monster band walk Iron Edge XXHeavy + Heavy band - 2x10 steps each direction
crazy glute medius burn and pump
stretch upper
----
45 min walk/hike - moderately steep trail
backwards walking 30-35 degree sloped path - 2.5 mins x 2
sideways walking 30-35 degree sloped path - 2mins each side
stretched lower
----
14 hour fast - broke with raw carrots, cheese slice, handful of raw pistachio nuts before BBall
3300 calorie burn according Fitbit Charge 3
Ate 2300
-
Friday 2nd April 2021
Some low to medium level of soreness all over, especially in my upper back and calves.
Didn't expect my calves to get sore.
No drained feeling or tiredness... damn my body is adapting better than I thought possible on a calorie deficit
Right glute medius tendon, continues to improve
---
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 x30 secs, +16kg 5x40secs
single leg bent knee calf raise - ISO BW x30 secs, +16kg 5x40secs
16kg on the weight vest still doesn't feel all that hard, nor does it bother my achilles, so might increase to 18kg next time
After that I may have to use a dip belt for extra, instead of piling more weight to the weight vest as it becomes a hassle to put on and take off constantly
Lying side leg raise ISO leg angled in front of body, Iron Edge XXheavy+Light band around knee - 5x40secs
Bottom of Peterson step up/sissy squat ISO, both feet on floor, 4 inch step - 2x40secs, no support leg 4x40 secs
1 hour 36 min walk/hike
start of walk - backward walking up a 25-30 degree sloped path x 4 mins
middle of the walk - backward walking up a 35 degree sloped path x 3 mins
sideways walk up a 35 degree sloped path x 2 mins, each side
towards end of walk -
Straight leg, max ROM walk up 30-35 degree sloped path x 2 mins
stretch
---
16 hour fast
2900+ calories burned according to Fitbit Charge 3
ate 2000+
-
Saturday 3rd April 2021
Not feeling all that fresh or great, but I decided to train anyway
Right glute medius tendon flares with with any deep squatting position with heavier loads
Even Peterson step ups and deeper sissy squats are no go.
But it seems to be fine on any deadlifts.
And quarter squats or higher, and leg extensions are fine.
So may have to roll with quarter squats, deadlifts and leg extensions for my tendon health needs, and strength/size maintenance, for however long till my glute medius tendon mends...
Who knows, maybe some new gains from the novel stimulus...
I also made a sled of sorts with an old rubber tyre, that already had a hole, which I slipped in a combination of rock climbing nylon harness, and a dip belt.
Adding a 20kg plate ontop, lights up my quads with 1 min of reverse dragging, and 30 secs of forward dragging gives great posterior chain stress and pump.
It does seem like I'm way stronger in reverse dragging than forward :)
Dragged it on my outer public front lawn next to the road, had to make 2 trips. Might put it in the car and try it at the park down the road for a longer drag.
Will replace a few of my backward hill walks with it, as it lights up my quads in a smoother and harder manner. You can lean back more.
(https://i.imgur.com/LogGl2p.jpg)
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
Tendon health - Heavier session
BBall control drills and dribbling - about 10 mins worth
Bottom of Peterson step up ISO, both feet on floor, 8 inch step - 2x 40secs
Lying lateral leg raise ISO, belt around knee - 4x40secs
Plank - x 40 secs
Side plank - x 40secs
Sled drag - tyre+20kg plate - reverse drag x1 min + forward x30secs, x2 sets
ATG splitsquat BW x12
Powersnatch and power clean complex x 20kg bar
Overhead squat 12kg bar x 5, 20kg x 10
Squats
All reps slow and controlled
Did these before the back squat of the same load
Front Squat - 1/4 squat20kg x5, 40kg x5, 60kg x5, 70kg x5,
Belt - 80kgx 5, 90kg x5, 100kg x5
Low bar squat
Did these after high bar of the same load - 40kg x3, 60kg x3, 70kg x3,
belt 80kg x3, 90kg x3, 100kg x3, 1/4 squat 110kg x3
High bar squat
bare feet 20kg x10, 40kg x5 , 60kg x3, 70kg x3
Oly shoes + belt - 80kg x3, 90kg x3, 100kg x3, 110kg x2
Left glute medius tendon was achey on the lighter loads and started to flare up past 80kg, so shut things down
Deadlifts - oly shoes and facing down slope of garage
Snatch grip deadlift hook grip, slow eccentric - 60kg x3, x3
straps - 100kg x3, 110kg x 1
bailed on the 110kg set, skin on inner thumb got ripped up!
My ROM is also crazy deep on these - short arms and oly shoes = back angle almost horizontal.
So it feels way harder than the other deadlifts
Clean deadlift hook grip, slow eccentric - 60kg x5, 100kg x3
straps 110kg x3
hook grip 110kg x 4
Sumo Deadlift hook grip, slow eccentric - 60kg x5, x5, 100kg x3
straps 110kg x5, x5
All deadlift sets felt hard, much harder than squats with the same load for me, which reminds me why I hate em... I'm just not built to deadlift
Glutes feel roasted right now, gonna be sore as hell tomorrow!
This group in Oly shoes - alternating sets 2 mins rest
A1) SSB Good Morning, explode onto toes 30kg x6, 50kg x6, 60kg x10, 60kg x10 @ 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 2x8 @ 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
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 2x8 @ RPE 8
both sides back to back
----
B1)SSB Peterson step up - arm supported - right leg only, controlled - 30kg x10, 50kg x 10, 60kg x12 @ RPE6
B2) High Angle rows - 20kg x 15, 40kg x8, 60kg x5, 72.5kg x1
72.5kg 2x7 @ RPE 9 (+1 rep)
feeling near limit now, so if I do fail next week, I will change things up
B3) AB wheel on knees - BW x 6
down to floor, slow and controlled, paused x12 @ RPE 8
B4) lateral Monster band walk - Iron Edge XXHeavy + Heavy band - 2x10 steps each direction @ RPE 8
B5) SSB side bends alternating sides - 30kg x10, 50kg x10, 60kg x 12 @ RPE 8
---
PowerBlock dumbbell single leg extension controlled, slow eccentric, hold at top - 15lbs x10, 20lbs x10
30lbs x10, x10 (right side lying back) @ RPE8
left side only, lying back 30lbs x 10 @ RPE8
So it turn out that the Powerblock dumbbells shape makes it easy to hook your feet into to do leg extensions, but also stresses the tibialis.
hence why I also tried tibialis raises on them below :)
Lucky my Ironmaster bench is higher than normal and can tilt, so had enough ground clearance to do these.
Felt pretty good, no aches in my left patella or quad tendons.
Tried lying back to get at the rectus femoris better
Leg extensions used to light up my left knee with pain, many years ago, no sign of that today
PowerBlock dumbbell single leg tiblias raise 15lbs 2x15
---
Rectus femoris release with 20kg barbell in seated position
stretch
----
14 hour fast - broke with raw carrots, cheese slice, handful of raw pistachio nuts
2900+ calorie burn according Fitbit Charge 3, not including weights
eating 2600+
-
Hey nice sled! I incidentally made a very similar one a while back except its over top of a childrens hill sled. I might get back into it, those backwards drags especially seem like a stimulus that might be useful. Don't think I've tried that variation.
Also about your quarter squat comment that it might be a good novel stimulus. I love that approach, I think westside barbell which uses a similar approach really had it down. I think Louie Simmons made some off-hand remark about how training pro athletes with the westside method was "too easy". But I feel like quarter squats are kind-of underrated. It's the most sport specific ROM, only problem is back becomes the limiting factor pretty fast when you use higher weights. If only there was some way to lessen the back angle.. maybe like super low bar (wouldn't shorten the back angle but since the weight is closer to the hips i'm supposing that would take stress off the back? Low bar deep squats use more back but maybe the quarter range would be less). Not sure how front squats would affect it, there's probably something to that as well
-
Hey nice sled! I incidentally made a very similar one a while back except its over top of a childrens hill sled. I might get back into it, those backwards drags especially seem like a stimulus that might be useful. Don't think I've tried that variation.
Also about your quarter squat comment that it might be a good novel stimulus. I love that approach, I think westside barbell which uses a similar approach really had it down. I think Louie Simmons made some off-hand remark about how training pro athletes with the westside method was "too easy". But I feel like quarter squats are kind-of underrated. It's the most sport specific ROM, only problem is back becomes the limiting factor pretty fast when you use higher weights. If only there was some way to lessen the back angle.. maybe like super low bar (wouldn't shorten the back angle but since the weight is closer to the hips i'm supposing that would take stress off the back? Low bar deep squats use more back but maybe the quarter range would be less). Not sure how front squats would affect it, there's probably something to that as well
I'm doing them with a front squat to keep my upper back strength up, as that would be the limiting factor with heavier loads
I think 1/4 squats with an SSB would be the best as you can hold the rack with your arms and take balance and your lower back out of it.
It would be like a leg press in a way
aka Hatfield squat
http://www.youtube.com/watch?v=BbFgN5kwgqg
-
Sunday 4th April 2021
Fatloss cycle 2 - Week 6
Height - 5'8.5"
weighed - 83.5kg (-1.5kg), 184lbs
waist - 34 5/8 inches (-0.5)
hip = 40.25 (-0.25)
upper thigh = 25.5 (-0.25)
Right calf = 15 5/8
Neck = 15 5/8
Wrist = 6.5
Tanita scale bodyfat% = 21.2% (-1.1)
Total loss so far - weight -3.9kg Waist 2.25 inches Tanita BF% -1%
Was lighter yesterday, but pizza last night bloated me up :)
Going well, looking to hit 80kg by the end of the month
Starting to look more athletic with hints of veins on my arms
-
Sunday 4th April 2021
Mild drained feeling and medium soreness all over.
Quads are fairly sore despite the low squat reps/volume, so maybe the leg extensions did something
Or the deadlifts as well.
Right glute medius tendon, thankfully no worse today, despite it hurting on the heavier squats.
Left quad/patella tendon and right achilles tendon progressing
---
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
Trying out some new stuff
rotating sets
single leg calf raise - ISO BW x30 secs, +18kg 2x40secs, +20kg x 40secs, +25kg x 40 secs
single leg bent knee calf raise - - ISO BW x30 secs, +18kg 2x40secs, +20kg x 40secs, +25kg x 40 secs
Added more weight to the vest, and still not too hard. So may have to go up to 30kg daily with the SSB
These ISO are supposed to be near 70% intensity and higher, so it should feel hard to hold for 40+ secs
Tendons, unlike muscles need fairly heavy loads to respond, but building up has given time for my feet and calves to adapt as well
Lying side leg raise ISO leg angled in front of body, Iron Edge XXheavy+Light band around knee - 2x40secs
Iron Edge XXheavy+ Powerblock 20lb dumbbell on foot - 3x40secs
I find the dumbbell better instead of all bands, as I find it hard to judge how much force I'm exerting.
That 20lb dumbbell + band feels fairly hard to hold for the full duration
Spanish squat ISO - nylon strap vertical shins, hamstrings at parallel, vertical torso, pushing knees out against the strap - BW 2x40secs
5kg plate on chest 3 x 40secs
Loads the quads/tendons fairly hard, but without any pain at least just slightly above parallel.
Added 5kg later to make a bit harder, but maybe will move up to 10kg next time, with weight vest.
Not unlike a sissy squat unit you find in gyms, except without the patella compression loading
Bottom of Peterson step up/sissy squat ISO no support leg 2x40 secs
This feels a little harder than the Spanish squat, but a bit more achey.
1 hour 15 min walk/hike
start of walk - backward walking up a 25-30 degree sloped path x 4 mins
middle of the walk - backward walking up a 35 degree sloped path x 3 mins
sideways walk up a 35 degree sloped path x 2 mins, each side
towards end of walk -
Straight leg, max ROM walk up 30-35 degree sloped path x 2 mins
stretch
---
16 hour fast
2900+ calories burned according to Fitbit Charge 3
plan to eat 2100+
-
Monday 5th April 2021
Feet, calves, adductors and hamstrings fairly sore
Felt a bit down, but still trained anyway, and it was a good session
---
Waking stretches and mobility work
knee over toes heel elevated split squat at 60 degrees - 2 x 1min
Bodyweight without shoes - 84+kg
trained fasted
Tendon health 2, light session - at home
Spanish squat ISO - nylon strap vertical shins, hamstrings at parallel, vertical torso, pushing knees out against the strap - BW 2x40secs
Standing lateral leg raise ISO - right leg only - 2x40secs
Sled drag - tyre+20kg weight vest - reverse drag x 45secs + forward x40secs, x3 sets, 2 mins rest
BBall control drills and dribbling - about 5 mins worth
Rotating sets between each - one lower, then one upper
SSB single leg calf raise - BW x 30sec ISO, 30kg x40secs, x5, 50kg x 40secs, x5
controlled eccentric, down to just past neutral 70kg 2x10 @ RPE 8
SSB single leg bent knee calf - BW x 30sec ISO, 30kg x40secs, x5, 50kg x 40secs, x5
controlled eccentric, down to just past neutral 70kg 2x10 @ RPE 8
SSB half squat to 20 inch bench - bare feet, slow eccentric, paused - 30kg x10, 50kg x8, 70kg x8, 110kg x8, 120kg x8, 130kg x10
belt on
140kg x 10
150kg 2x10 @ RPE 7
A bit deeper than a quarter squat on these, knee angle was about 90 degrees, so closer to a half squat
Knee still forward, slow eccentric and paused. No pain, and glute medius was fine.
Felt it in my VMO pretty good.
Didn't take a video today, will do so next time.
Wasn't sure what I would get here, so I went up in increments, and did not expect to be able to do 150kg for 10 reps and still plenty of reps left in the tank!
I haven't had more than a 120kg SSB on my back, so totally surprised to find 150kg was doable, and not super heavy for my upper back.
Upper back and abs worked hard from 130kg up, and was sucking air hard.
150kg will be double bodyweight for me in a few months time as I get leaner/lighter :)
Will slowly increase from here
It looks like I might be able to squat close to 225kg/500lbs like this if my back could support it!
And SSB is a bit harder than a high bar squat.
I doubt I can SSB full squat more than 105kg for 10 reps right now, so I have no idea how I can be so much stronger in this top range, and only 8 inch less ROM...
My body must be shutting in the lower range... hmmmm...
band pull apart, palms up - high to low, diagonal left, diagonal right - Jumpstretch light band 2x10
Band dislocates light jumpstetch band 2x15
barbell curl - controlled 20kg x8, 25kg 3x12 @ RPE 8 (+1 rep)
wrist curl - hold at top - 20kg x8, 25kg 3x12 @ RPE 8 (+1 rep)
Reverse wrist curl- hold at top - 20kg x3, 10kg x11, 15kg 2x10 @ RPE 9
Single arm rotating press 5lbs x10, 10lbs x10, x12 @ RPE 5
45 degree Scarecrow into press - 2.5lbs x 10, 5lbs x10, 7.5lbs 2x8 @ RPE 8
----
rotating sets
Ivanko super gripper 70lbs x 6
77lbs 3x13 @ RPE 8 (+2 rep)
Glute bridge, slider leg curl BW x6 eccentrics + 1 rep
BW x9, x8 @ RPE 8
Bear crawl 15m forwards and back x 2 sets
Plate pinch grip holds 2 hands 10kg bumper - x30secs
single hand 10kg bumper plate - right hand x22 secs (+7 secs), x21 secs, x 21 secs
left hand x16secs (+5 secs), x13 secs, x 12 secs
Monster band lateral walk Alternating sides- Ironedge XXHeavy + heavy band around knee - x18, x18 @ RPE 8
PowerBlock dumbbell single leg extension controlled, slow eccentric, hold at top - 20lbs x10, 30lbs x6
40lbs x6 @ RPE8
35lbs x 8 @ RPE8
Jefferson curl 20kg x6, 30kg 2x10 @ RPE 5
release rectus femoris with 20kg barbell
stretch
---
19 hour fast
3000+ calorie burn according Fitbit Charge 3, not including weights
plan to eat 2000+
-
Tuesday 6th April 2021
A little tired from yesterday, but not too bad.
Light to moderate soreness, mostly in my hamstrings
Dropped the Calf raise ISOs today to give my foot muscles a rest
---
morning mobility work
knee over toes heel elevated split squat at 60 degrees - x 1 min
upper body stretches and shoulder dislocate stretch
Tendon health
rotating sets
Lying side leg raise ISO leg angled in front of body, Iron Edge XXheavy+ Powerblock 20lb dumbbell on foot - 2x40secs
Powerblock 20lb dumbbell on foot - 3x40secs
Spanish squat ISO - nylon strap vertical shins, hamstrings at parallel, vertical torso, pushing knees out against the strap - BW 2x40secs
10kg plate on chest x 40secs, 20kg weight vest x 40secs
Bottom of Peterson step up/sissy squat ISO -no support leg, +20kg x40 secs, BW x 40 secs
1 hour 30 min walk/hike
start of walk - backward walking up a 25-30 degree sloped path x 4 mins
middle of the walk - backward walking up a 35 degree sloped path x 3 mins
sideways walk up a 35 degree sloped path x 2 mins, each side
towards end of walk -
Straight leg, max ROM walk up 30-35 degree sloped path x 2 mins
stretch
---
18 hour fast
2900+ calories burned according to Fitbit Charge 3
ate 2300+
-
Wednesday 7th April 2021
Still a bit achey.
Hopefully BBall tomorrow, if it doesn't rain in the afternoon
Achilles feeling more inflamed today, so time to get it sorted
---
morning mobility work
knee over toes heel elevated split squat at 60 degrees - x 1 min
upper body stretches and shoulder dislocate stretch
Tendon health
rotating sets
single leg calf raise - ISO above neutral - BW x30 secs, SSB +30kg x45secs, +40kg x 45secs, +50kg x 45 secs, +60kg x 45 secs
single leg bent knee calf raise - ISO above neutral - BW x30 secs, SSB +30kg x45secs, +40kg x 45secs, +50kg x 45 secs, +60kg x 45 secs
Trying to find the right load where it's challenging for 45 secs, and it's around 60kg
Lying side leg raise ISO - leg angled in front of body - Iron Edge XXheavy+Light band around knee - 2x45secs
Powerblock 20lbs dumbbell on foot - x 45secs, 15lbs 2x45 secs
near failure on these
Single leg wall squat x 45 secs
Bottom of Peterson step up/sissy squat ISO - no support leg - BW x 45 secs
Single leg Extension ISO - 30 degree leg angle x 45 secs - x 30lbs, x 40lbs, x 45lbs, x 50lbs, x 55lbs, x 60lbs
Strapped the Powerblock dumbbell to my nylon belt and hooked it onto my foot propped up on my inclined bench.
So it works the tibialis a bit isometrically as well.
Tried to find the right load, and it's around 60lbs... my Powerblock set tops out at 70lbs, so if I need more will have to ghetto a plate on.
May just stick to single leg sissy squat ISO, as that works and stretches the rectus femoris as well
Single straight arm, on knees plank - hands on slider discs - draw letters of alphabet x 2 sets
nice pump in my cuffs and serratus
----
release rectus femoris with 20kg barbell
stretch
ankle rocking and walk on side of ankle drill
---
40 min walk
start of walk - backward walking up a 20-30 degree sloped path x 4 mins
rain + darkness, cut things short
stretch
---
19 hour fast
2800+ calories burned according to Fitbit Charge 3
plan to eat 1800+
-
Thursday 8th April 2021
tendons felt much better today, so whatever I did yesterday is working, despite the heavy loads
But I feel a bit achey as a result, so not good for performance, but I'm focusing on getting healthy and ripped to shreds
So come spring time in 4 months, I'll be ready to focus on jumping without distractions
It's going to take that long as is to get to sub 8% bodyfat and for tendons to heal
Looking into cutting back on the backwards walking on the lower angled slopes, as I think the repetitive ankle stretching and flexing, is not exactly helping my right insertional achilles tendinopathy. Although keeping the ankle locked and flexed is ok, and steeper slopes/sled dragging is done with a more flat foot due to the greater body lean
--
morning mobility work
knee over toes heel elevated split squat at 60 degrees - x 1 min
(mostly using these to stretch my hip flexor on the rear leg and lat mobility with my arms locked out overhead, and test where my left quad and patella pain is at)
----
bodyweight at home without shoes = 83.4 kg
Soft tissue work - upper and lower body
BBall practice session at WLC outdoor courts - 60 mins
Single leg ISO, both feet on floor, 8 inch step - 2x40 secs
Right leg lateral ISO hold 2x 40secs
1) 15 mins dribble and ball control drills
2) medium to high intensity moves, shots, layups, threes
3) jumps at the 35 min mark, and a few dunks on 8 feet netball rim
4) A few sets of easy pogo jumps, and speed hops inbetween jumps and after
Felt "weak and tired"
left Quad/patella tendon and right glute medius tendon feels much improved, but still sore on harder effort 2 legged jumps so I'm avoiding these
Achilles/feet felt strong and soft, so not a major issue now.
Was able to do left leg single leg running jumps at max effort without pain, and it has gone up again, 0.5-1 inch, despite being fatigued, although still only touching roughly around 9'6"
Still I suspect this will improve more as I get lighter, more so than my 2 legged jump, which is 6 inches higher.
I was 3 inches away from the rim, off 1 leg, at 19 in high school weighing 70+ kg, so I'm hoping by the time I get back down there again, with way less bodyfat and far greater strength and power, I'll be a good 6 inches or more higher. Despite being 50 years old though :)
Dropped the box jumps today, just had no energy for these by then, and didn't want to risk tendon pain.
Resistance
Netball rim pullups to sternum - Hang and 20 scap shrugs to warmup, BW x 2 singles
Dead hang/paused -
1x6 @ RPE 9 (+1 rep)
1x5 @ RPE 9
1x5 - last rep an inch short of chest
L hang pull up to base of neck x 3 @ RPE 9 (+1 rep)
got that 6th rep full range, so getting leaner is helping
20 inch feet elevated pushup - BW 3x10 explosive (+2 reps)
Front lever hold BW x 5 secs x 2
fairly tough
Inverted rows explosive BW 2x10 @ RPE 8
Straight bar dip explosive BW 2x10 @ RPE 8
Hanging leg raise, fat bar, feet to hands, BW x6, x5 @ RPE 10
last reps not quite feet to hands
Fat bar hang - 4 inch diameter - BW x 30 secs
grip felt noticeable more solid than the last time I tried these, gripper work paying off
stretch upper
----
60 min walk/hike - moderately steep trail
backwards walking 30-35 degree sloped path - 2.5 mins x 2
----
14 hour fast - broke with raw veges, cheese slice, handful of raw pistachio nuts before BBall
3300+ calorie burn according Fitbit Charge 3
Ate 2500
weighed 82.8kg this morning, and 82.4kg post exercise
-
Friday 9th April 2021
Low level muscle aches
Left patella/quad tendon, and right glute medius tendon sore from the few max effort two legged jumps yesterday... will have to stop them for a bit
---
morning mobility work
knee over toes heel elevated split squat at 60 degrees - x 1 min
upper body stretches and shoulder dislocate stretch, narrowing the grip a bit further
Tendon health
rotating sets
SSB single leg calf raise - ISO above neutral x 45 secs - 30kg, 50kg, 60kg, 65kg, 70kg x 2
SSB single leg bent knee calf raise - ISO above neutral x 45 secs - 65kg, 70kg x 2
60kg didn't feel hard enough so bumped it up to 70kg. May go higher next session to test the waters.
For bent knee, I initially tried a barbell with pad on my knee, lifted off safety pins as a test, but once I got to 80kg that put a lot of pressure on my left quad
Lying side leg raise ISO - leg angled in front of body - Iron Edge XXheavy+Light band around knee - 2x45secs
Powerblock 15lb dumbbell on foot - 45secs x 3 --> close to failure
Spanish squat - nylon strap x 45 secs
Bottom of Peterson step up/sissy squat ISO - no support leg - BW x 45 secs
Single leg Extension ISO - 30 degree leg angle x 45 secs - 40lbs, 60lbs, 65lbs, 67.5lbs, 70lbs
Well I maxed out the Powerblock dumbbell set today, and 70lbs feels about right, but I might go higher next time.
----
release rectus femoris with 20kg barbell
---
42 min walk
---
6 hours later
Lying side leg raise ISO - leg angled in front of body - Iron Edge XXheavy+Light band around knee - 5x45secs
Single leg sissy squat ISO - at around 60-90 degree knee angle - BW 5x45 secs
would like to do the calves/achilles as well, but the single leg sissy squat loads up that area a bit as well
-----
20 hour fast
2700+ calories burned according to Fitbit Charge 3
ate 1800
-
Thinking about getting a pair of these - would open up a ton of new exercises at home!
Can hold up to 160lbs
http://www.youtube.com/watch?v=gVJC-QjB7oQ
http://www.youtube.com/watch?v=Efz19yyDjB0
-
Saturday 9th April 2021
Muscles felt good, but I feel some fatigue
Noticeable improvement in my injured tendons
---
morning mobility work
upper body stretches and shoulder dislocate stretch, narrowing the grip a bit further
Tendon health - rehab
rotating sets
Spanish squat - nylon strap x 45 secs
Single leg Extension ISO -
A1) Left leg - 30 degree leg angle x 45 secs - 50lbs, 70lbs x4
A3) Right leg - 30 degree leg angle x 45 secs - 50lbs, 70lbs x4
A2) Lying side leg raise ISO - leg angled in front of body - Iron Edge XXheavy+Medium band around knee - 2x45secs
Powerblock 15lb dumbbell on foot - 45secs x 3 --> close to failure
B1) SSB single leg calf raise - ISO above neutral x 45 secs - 30kg, 50kg, 70kg x 2
B2) Single straight arm, on knees plank - hands on slider discs - draw letters of alphabet x 2 sets
B3) SSB single leg bent knee calf raise - ISO above neutral x 45 secs - 30kg, 50kg, 70kg, 75kg
tested 75kg out, will likely go up to that next time.
----
release rectus femoris with 20kg barbell
knee over toes heel elevated split squat at 60 degrees, rear leg straight - x 1 min
---
63 min walk
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
---
6 hours later
Lying side leg raise ISO - leg angled in front of body - Iron Edge XXheavy+Medium band around knee - 5x45secs
Single leg sissy squat ISO - at around 60-80 degree knee angle - BW 5x45 secs
sissy squat felt much easier, went deeper
-----
20 hour fast
3000 calories burned according to Fitbit Charge 3
ate 1800
-
Sunday 11th April 2021
Fatloss cycle 2 - Week 7
Height - 5'8.5"
weighed - 82kg (-1.5kg), 181lbs
waist - 34 inches (-5/8)
hip = 39 7/8 (-3/8)
upper thigh = 25 1/8 (-0.25)
Right calf = 15.5 (-1/8)
Neck = 15.5 (-1/8)
Wrist = 6.5
Tanita scale bodyfat% = 21.7% (+0.5)
Total loss so far - weight -5.4kg Waist 2 7/8 inches Tanita BF% -0.5%
Well ahead of schedule this week!
Ugh Tanita BF% going up again... I did register at 20% exactly during the week... so dependent of water levels in my legs
-
Sunday 11th April 2021
Felt a bit crappy, but got on with things all the same.
Low level aches all over
bodyweight at home without shoes = 82.8 kg
--
Morning mobility work
---
Afternoon
Soft tissue work - lower body
Tendon health - Heavier session
BBall control drills and dribbling - about 10 mins worth
Spanish squat x 45 secs
Lying lateral leg raise ISO, Iron edge XXheavy + medium band around knee - x40secs
Sled drag - tyre+20kg plate - reverse drag x 45 secs + forward x 40 secs, x3 sets with 2 mins rest
Plank - x 40 secs
Side plank - x 40secs
Powersnatch and power clean complex x 20kg bar
Overhead squat 12kg bar x 5, 20kg x 10
Squats
All reps 2-3 sec eccentric, paused, to 23 inch bench
Did these before the back squat of the same load
Front Squat 20kg x10, 40kg x8, 60kg x5, 80kg x5,
Belt - 80kgx 5, 90kg x5, 100kg x5
Low bar squat
Did these after high bar of the same load - 20kg x10, 40kg x8, 60kg x6, 80kg x6, 90kg x6, 100kg x6,
High bar squat
bare feet 20kg x10, 40kg x8 , 60kg x6, 80kg x6
Oly shoes + belt - 90kg x6, 100kg x6, 100kg x3, x3
Iron edge Xheavy band around the knee
110kg x6
120kg x6
125kg x7
130kg x7
increased bench height a bit, as any lower makes my right glute medius tendon ache
so closer to a quarter squat now
Pulls/Deadlifts - oly shoes and facing down slope of garage
Clean pull hook grip, lowered under control - 60kg x3, 100kg x2, 100kg 2x3
Clean deadlift hook grip, slow eccentric - 60kg x5,
belt + straps 110kg x5, 115kg x4 @ RPE 7
deadlifts feeling easier this week
This group in Oly shoes - alternating sets 2 mins rest
A1) SSB single leg calf raise - arm supported - Olys shoes, 15mm elevated controlled, 3 sec eccentric - BW x 10, 30kg x5
both sides back to back
70kg x6, 75kg x8, 80kg x8 @ RPE 8
Just the top half of the ROM, so that the stretch doesn't aggravate my right achilles insertion
A2)SSB Tib raise - in oly shoes - BW x5, SSB 30kg x 5, 50kg x5, 60kg x5,
70kg x8, 75kg x8, 80kg x10 @ RPE 8
A3) SSB single leg bent knee calf raise - arm supported - - Olys shoes, 15mm elevated controlled, 3 sec eccentric - BW x 10, 30kg x5
both sides back to back
70kg x6, 75kg x8, 80kg x8 @ RPE 8
----
B1) SSB side bends alternating sides - 50kg x14, 55kg x14, 60kg x 14 @ RPE 8
B2) PowerBlock dumbbell single leg extension controlled, slow eccentric, hold at top - 40lbs x6,
50lbs x12, 60lbs x8 @ RPE8
B3) Lying side leg raise - leg angled in front of body - Powerblock dumbbell on foot
15lbs x6, x6, 10lbs x 6 @ RPE 8
---
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 2500+
-
Monday 13th April 2021
Mild drained feeling and moderately sore all over
Left Lower patella tendon insertion feels much improved, way less pain when pressing directly against it, from 7/10 to 2/10
I've come to expect it to flare up more after a squat session.
Leg extensions seems to work well for that area, but not sure if it's doing much for my left quad tendon, which I seem to feel it more with split squats
Released and stretched the hell out of my TFL last night
---
morning mobility work
upper body stretches and shoulder dislocate stretch
Tendon health - rehab
rotating sets
Spanish squat - nylon strap x 45 secs
A1) SSB single leg calf raise - ISO above neutral x 45 secs - 50kg, 70kg, 75kg, 80kg
80kg is fairly hard
A2) Lying side leg raise ISO - leg angled in front of body - Iron Edge XXheavy+Medium band around knee - x45secs
Powerblock 10lb dumbbell on foot - 40 secs x 4 sets --> close to failure
A3) SSB single leg bent knee calf raise - ISO above neutral x 45 secs - 50kg, 70kg, 75kg, 80kg
Single leg Extension ISO -
A4) Left leg - 30 degree leg angle x 45 secs - 50lbs, 70lbs x4 sets
A5) Right leg - 30 degree leg angle x 45 secs - 50lbs, 70lbs x4 sets
B1) SSB Step down/Sissy squat hybrid ISO - on 3 inch step - arm supported - 80kg 45 secs x 2 sets
Tried this out and even with near my bodyweight on the bar and holding with knee maxed out forward, knees felt fine and not that hard
Will elevate the heel next time, with oly shoe and a plate, to load the patella/quad tendon more.
Trying to find another exercise other than leg extensions that can load my quad tendon better.
----
release rectus femoris with 20kg barbell
knee over toes heel elevated split squat at 60 degrees, rear leg straight - x 1 min
---
50 min walk
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
---
6 hours later
lateral leg drive against wall ISO x 45 secs
Single leg wall sit to warmup x 45 secs
Lying on back, leg abduction ISO - Iron Edge XXheavy+Medium band around knee - 4x45secs
Single leg sissy squat ISO - at around 60-80 degree knee angle - BW 4x45 secs
A bit achey and beat up, but felt much better after that. Just bodyweight and band ISO, seems to refresh me even though the effort is high.
You get the blood flow and the post exercise rush, without the having to support heavy weight loads
Band tension on the lying abduction was pretty heavy, smashed the glute medius on both legs.
So I have replaced the lying single leg lateral adduction with this.
-----
19 hour fast
2800+ calories burned according to Fitbit Charge 3
ate 1900+
-
Tuesday 13th April 2021
Still sore all over, especially my calves.
---
Waking stretches and mobility work
knee over toes heel elevated split squat at 60 degrees - x 1min
Bodyweight without shoes - 82.8kg
trained fasted
Tendon health 2 session - at home
Spanish squat ISO - nylon strap vertical shins, hamstrings at parallel, vertical torso, pushing knees out against the strap - BW x40secs, +10kg plate x 40 secs
Glute bridge hold x 45 secs
straight arm, lateral plank with adduction - on bench 2x40 secs - this is hard! Also smokes the glute medius
Rotating sets between each - one lower, then one upper
SSB Split squat - slow eccentric - 30kg x6, 50kg x6, 60kg x6, 70kg x6, 75kg x6, 80kg x10
well this definitely loads my quad tendons more, but a bit too much...and my right glute medius tendon gets compressed... so back to two legged squats for now
SSB single leg calf raise - arm supported - flat on floor - controlled, 3 sec eccentric - BW x 10, 50kg x5, 60kg x5
both sides back to back
70kg x6, 75kg x8, 80kg x10 @ RPE 8
SSB single leg bent knee calf - arm supported - flat on floor - controlled, 3 sec eccentric - BW x 10, 50kg x5, 60kg x5
both sides back to back
70kg x6, 75kg x8, 80kg x10 @ RPE 8
Wall tibialis raise in oly shoes - BW x5, x11, x12 @ RPE 7
---
band pull apart, palms up - high to low, diagonal left, diagonal right - Jumpstretch light band 2x10
Band dislocates light jumpstetch band 2x15
High Angle rows - 20kg x 15, 40kg x8, 60kg x5, 72.5kg x1
72.5kg 2x9 @ RPE 9 (+1 rep)
60kg x10 @ RPE 8
tweaked my right neck/trap area on first set... main sets are getting quite hard, so will likely drop down and build back up
barbell curl - controlled 20kg x8, 25kg 3x13 (+1 rep) @ RPE 10 on last set, time to go up to 27.5kg next session
wrist curl - hold at top - 20kg x8, 25kg 3x13 @ RPE 8 (+1 rep)
Reverse wrist curl- hold at top - 10kg x8, 15kg 2x10 @ RPE 9
Single arm rotating press 5lbs x10, 10lbs x10, 15lbs x10 @ RPE 6
45 degree Scarecrow into press - 2.5lbs x 10, 5lbs x10, 7.5lbs 2x9 @ RPE 8
----
rotating sets
Ivanko super gripper 70lbs x 6
77lbs 3x13 @ RPE 8 - right arm
77lbs x13, x11, x12 @ RPE 10 - left arm
left hand much weaker today, probably due to the high angle rows I added
Glute bridge, slider leg curl BW x6 eccentrics + 1 rep
BW x10, x10 @ RPE 8
AB wheel on knees - down to floor, slow and controlled, paused x12 @ RPE 7
Plate pinch grip holds 2 hands 10kg bumper - x30secs
single hand 10kg bumper plate - right hand x26 secs (+4 secs), x20 secs, x 19 secs
left hand x20secs (+4 secs), x15 secs, x 14 secs
Monster band lateral walk Alternating sides- Ironedge XXHeavy + medium band around knee - x8
XXHeavy + heavy band x 14
XXHeavy + Xheavy band 2x14 @ RPE 8
2 hand plate hold in front draw big circles and figure 8s - 2.5kg, 5kg
lost track of reps.. smokes my cuffs
Jefferson curl 20kg x6, 30kg x10, 32.5kg x10 @ RPE 5
release rectus femoris with 20kg barbell
stretch
---
30 min walk
---
20 hour fast
3000 calorie burn according Fitbit Charge 3, not including weights
plan to eat 2500+
-
Wednesday 14th April 2021
Stale feeling. Aches all over.
Left glute medius tendon feeling a bit worse after yesterday
---
morning mobility work
upper body stretches and shoulder dislocate stretch
Tendon health - rehab
Spanish squat - nylon strap x 40 secs, +10kg x 40 secs
straight arm, side plank with abduction on bench x 40 secs
Decreased loads across the board to a point where the leg shake is on the minimal side.
leg shake + tendon under load = probably not good for tendon health when it's damaged....
Also started using a Metronome app on my phone tapping out tones over my music, while I'm holding the ISO
Supposed to help neurally, with tendinopathy. Reduce the brain shutting down the muscle attached to the tendon
And it gives me a time reference, as I set the tone to 60 bpm, and and an accent every 10 secs
When there is tendon disease, there are changes to how a part of the brain (the motor cortex) modulates pain. Auditory cues have been shown to be beneficial for the initiation of changes in the brain which take place following tendon injury (also known as neuroplasticity).
rotating sets
A1) SSB single leg calf raise - ISO above neutral x 40 secs - 30kg, 60kg, 65kg, 70kg
A2) Lying side leg raise ISO - leg angled in front of body - Iron Edge XXheavy+Medium band around knee - x40secs
Powerblock 10lb dumbbell on foot - 40 secs x 4 sets --> close to failure
A3) SSB single leg bent knee calf raise - ISO above neutral x 45 secs - 30kg, 60kg, 65kg, 70kg
Single leg Extension ISO -
A4) Left leg - 30 degree leg angle x 40 secs - 50lbs, 60lbs, 65lbs x2 sets
A5) Right leg - 30 degree leg angle x 40 secs - 50lbs, 60lbs, 65lbs x2 sets
B1) SSB single leg 1/4 ISO - arm supported - 70kg 40 secs x 2 sets
----
release rectus femoris and TFL with 20kg barbell
---
37 min walk
---
7 hours later
Single leg wall sit to warmup x 45 secs
lateral leg drive against wall ISO 4x40 secs
tried it out as main glute medius ISO and I didn't like it
Single leg sissy squat ISO - at around 60-80 degree knee angle - BW 4x40 secs
-----
19 hour fast
2700+ calories burned according to Fitbit Charge 3
ate 2500+
-
Thursday 15th April 2021
Starting to freshen up.
BBall tomorrow
left patella/quad tendon and right glute medius tendon feeling better.
While right achilles/heel feels a bit worse...
---
morning mobility work
upper body stretches and shoulder dislocate stretch
knee over toes heel elevated split squat - rear leg straight at 60 degrees - x 1min
---
soft tissue work on - feet, glute medius and TFL
Tendon health - rehab
10 mins BBALL control and dribbling drills
Spanish squat - nylon strap x 40 secs, +20kg x 40 secs
even with 20kg still not feeling like there is enough load on the legs/tendons
straight arm, side plank with abduction on floor x 40 secs
right side fine, left side/left arm unstable!
rotating sets
Single leg Extension ISO -
A1) Left leg - 30 degree leg angle x 40 secs - 50lbs, 60lbs, 65lbs x2 sets
A2) Right leg - 30 degree leg angle x 40 secs - 50lbs, 60lbs, 65lbs x2 sets
A3-1)Seated slight bent leg abduction ISO - Iron Edge XXheavy+Medium band around knee - 40secs x 3 sets
A3-2) Lying side leg raise ISO Powerblock 10lb dumbbell on foot - 40 secs x 2 sets --> close to failure
1 min rest between each
B1) SSB single leg calf raise - ISO above neutral x 40 secs - 60kg, 70kg, 70kg
B2) SSB single leg bent knee calf raise - ISO above neutral x 40 secs - 60kg, 70kg, 70kg
Might drop back to 60-65kg next time.
----
release rectus femoris and TFL with 20kg barbell
stretch, except for left quad
---
70 min walk/hike
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
left knee tendons and right glute medius tendon felt good on the downhill parts of the trail
---
7 hours later
Lying on back clam ISO - Iron Edge XXheavy+Medium band around knee 5x40 secs
Single leg extension ISO - at around 30 degree knee angle - Bed 4x40 secs
used bed with chair for resistance :)
-----
17 hour fast
2900+ calories burned according to Fitbit Charge 3
plan to eat 2000
-
Friday 16th April 2021
crap sleep, and a bit achey in my glutes/hips
Upper back has taken a bit of beating from supporting the SSB for long durations
--
morning mobility work
knee over toes heel elevated split squat at 60 degrees - x 1 min
----
bodyweight at home without shoes = 83 kg
Soft tissue work - feet, glute medius and TFL
BBall practice session at WLC outdoor courts - 55 mins
Spanish squat ISO - 2x40 secs
Right leg lateral ISO - 2x 40secs
1) 15 mins dribble and ball control drills
2) medium to high intensity moves, shots, layups, threes, drills vs cones
3) jumps at the 45 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 - minimal knee/hip bend - 4x3
Mostly single leg jumps and a few low effort 2 legged ones, standing or off a few steps
Tendons felt OK while doing them, but after I cooled down they did ache a bit...
Had no hops in any case.
Resistance
Netball rim pullups to sternum - Hang and 20 scap shrugs to warmup, BW x 1, x2
Dead hang/paused -
1x7 @ RPE 10 (last rep 2-3 inches short off chest)
1x4 @ RPE 9
L hang pull up x 4 @ RPE 10 - first rep to sternum, second to upper chest, third to base of neck, last middle of neck
20 inch feet elevated pushup - BW 3x11 explosive (+1 rep) @ RPE 8
Front lever hold BW x5 secs, x8 secs, x3 secs
Inverted rows explosive BW x11, x10 @ RPE 8
Straight bar dip explosive BW x11, x10 @ RPE 9
Hanging leg raise, fat bar, feet to hands, BW x6, x6 @ RPE 10
last reps not quite feet to hands
stretch upper
----
53 min walk/hike - moderately steep trail
backwards walking 30-35 degree sloped path - 2.5 mins x 2
----
14 hour fast - broke with raw veges, cheese slice, handful of raw pistachio nuts before BBall
3300+ calorie burn according Fitbit Charge 3
Ate 2800
-
Saturday 17th April 2021
10 hours of pure sleep !
No drained feeling, cutting back on max effort jumps helps.
Right glute medius tendon felt worse than yesterday, while left patella/quad tendon about the same or slightly worse.
Right achilles/heel feels about the same, good.
So I need to cut back on the loading I did yesterday. The low effort 2 legged jumps and box jumps seem to be the most obvious
---
morning mobility work
upper body stretches and shoulder dislocate stretch
knee over toes heel elevated split squat - rear leg straight at 60 degrees - x 1min
---
Tendon health - rehab
Spanish squat - nylon strap x 40 secs, +16kg x 40 secs
side plank with abduction on bench x 40 secs
rotating sets
Single leg Extension ISO -
A1) Left leg - 30 degree leg angle x 40 secs - 50lbs, 65lbs x3 sets
A2) Right leg - 30 degree leg angle x 40 secs - 50lbs, 65lbs x3 sets
borderline tough, maybe drop back to 60lbs next time depending on how the tendon behaves tommorrow
A3-1)Lying on back clam ISO - Iron Edge XXheavy+Medium band around knee - 40secs x2 sets
A3-2) Lying side leg raise ISO Powerblock 7.5lb dumbbell on foot - 40 secs x 3 sets - reduced the weight 2.5lbs, feels about right now
1 min rest between each
B1) SSB single leg calf raise - ISO above neutral - weight vest 16kg x 40 secs, 20kg 2x40 secs
B2) SSB single leg bent knee calf raise - SO above neutral - weight vest 16kg x 40 secs, 20kg 2x40 secs
regressed loads back to 20kg, since I feel >60kg is a bit too much right now. Tendon is not responding positively and it aches a bit while doing the ISO.
See how I feel tomorrow morning getting out of bed, if things feel the same or better, then I'll work up towards the empty 30kg SSB
----
release rectus femoris and TFL with 20kg barbell
stretch, except for left quad
----
60 min walk/hike
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
---
7 hours later
A1-1) Single leg extension ISO - tried 3 x 45 secs of bands, didn't work well....
A1-2) Single leg sissy squat ISO 60-80 degree knee angle 3x 45secs
A2) Lying side leg raise ISO Powerblock 7.5lb dumbbell on foot - 40 secs x 4 sets
B1) SSB single leg calf raise - ISO above neutral - weight vest 20kg 3x45 secs
B2) SSB single leg bent knee calf raise - SO above neutral - weight vest 20kg 3x45 secs
-----
20 hour fast
2900 calories burned according to Fitbit Charge 3
ate 3900
-
Sunday 18th April 2021
Fatloss cycle 2 - Week 8
Height - 5'8.5"
weighed - 82.6kg (+0.6kg), 182lbs
waist - 33.75 inches (-0.25)
hip = 39.75 (-1/8)
upper thigh = 25 1/8
Right calf = 15.5
Neck = 15.5
Wrist = 6.5
Tanita scale bodyfat% = 22% (+0.3)
Total loss so far - weight -4.8kg Waist 3 1/8 inches Tanita BF% -0.2%
Pigged out last night, hence bodywieght gain, food and water weight, but still leaner than last week.
---
As I figured, quad tendon rehab needs a deeper knee bend angle around 90 degrees, vs shallower for patella tendon.
Since I have both on my left knee, I will add 90 degree angle manual resistance leg extensions, and bring back my Peterson step up/sissy squat hybrid ISO on steps back as these make my quad tendon scream.
What I'm already doing with the 30 degree angle leg extensions, and single leg sissy squats is working well for my left patella tendon
http://www.youtube.com/watch?v=4D712mUU3XE
-
Sunday 18th April 2021
traps a bit sore from the weight vest last night....
Some posterior chain aches
Achilles tendon insertion pain much better, only aches and no inflamed feeling
Straight out of bed pain improved from left 4/10, right 6/10 to 2/10, 4/10
So dropping back to 20kg Cal raise ISO did the trick
Left Patella tendon feeling pretty good now, squatting out of the bed. Quad tendon still some ache
Right glute medius tendon pain down to 2/10
---
morning mobility work
upper body stretches and shoulder dislocate stretch
knee over toes heel elevated split squat - rear leg straight at 60 degrees - x 1min
---
Tendon health - rehab
Spanish squat - nylon strap at 90 degree leg angle and leaning back - 2x 45 secs
side plank with abduction on bench x 45 secs
rotating sets
A1) Patella tendon - Single leg Extension ISO - both sides back to back - 30 degree leg angle x 45 secs - 50lbs, 60lbs x3 sets
felt ok, but extra fatigue from the new moves made it harder
A2) Glute Medius tendon - Lying side leg raise ISO Right side only, left leg bent - Powerblock 7.5lb dumbbell on foot - 4 x45 secs , 10lbs x 45 secs
Will go back up to 10lbs
Quad tendon -
A3-1) Single leg wall sit - doorway - 90 degree leg angle, active leg push x 45 secs
just trying it out, crazy whole leg pump
A3-2)Single leg Extension ISO - both sides back to back - push against nylon strap, 90 degree leg angle - 2x45secs
A3-3)Peterson step up/sissy squat hybrid ISO on 8 inch steps - support leg on floor - 2x 45secs
1 min rest between each
B1) SSB single leg calf raise - ISO above neutral - weight vest 20kg 2x45 secs, 25kg (chain dip belt + 24kg kettlebell) x 45secs
B2) SSB single leg bent knee calf raise - SO above neutral - weight vest 20kg 2x45 secs, 25kg (chain dip belt + 24kg kettlebell) x 45secs
used a dip belt + 24kg kettlebell on last set and it felt much better, takes the load off my shoulders.
I have a loading pin that I was going to use for hip belt squats, which should work well for up to 7x5kg plates
Been also thinking of getting an Iron Mind hip belt that can attach a barbell to, which would be easy to load up heavier
---
Tried a heel raised barbell hack squat with just the 20kg bar for 8 reps, and it felt good down to parallel, no aches.
Lots of VMO burn.
----
release rectus femoris and TFL with 20kg barbell
stretch, except for left quad
----
50 min walk/hike
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
All the quad tendon ISO work made walking down the steeper slopes feel completely ache free
---
After dinner
Shoulder/cuff/scapular health band routine - Rogue light band
Loaded torso drop 2x15
Cross to Overhead 2x10
loaded cross sweep 1x10
Wall Vee 2x10
High speed band pull apart 2x5
Damn posterior shoulder/scaps are smoked!
Will replace my current shoulder stuff with this routine, a few times a week.
http://www.youtube.com/watch?v=RgHROJXqaX0
7 hours later
Single leg wall sit at 90 degrees to warmup x 40 secs
A1) Patella tendon - Single leg Extension ISO - both sides back to back - 60 degree leg angle x 45 secs - 60lbs x3 sets
A2) Glute Medius tendon - Lying side leg raise ISO Right side only, left leg bent - Ironedge XXheavy+medium band around knee x 45 secs,
Powerblock 10lb dumbbell on foot - 3 x45 secs
Quad tendon -
A3-1)Single leg Extension ISO - both sides back to back - push against nylon strap, 90 degree leg angle - 2x 45secs
A3-3)Peterson step up/sissy squat hybrid ISO on 8 inch steps - support leg on floor - 2x 45secs
1 min rest between each
B1) SSB single leg calf raise - ISO above neutral - (chain dip belt + 24kg kettlebell) 25kg 3x 45secs
B2) SSB single leg bent knee calf raise - ISO above neutral - (chain dip belt + 24kg kettlebell) 25kg 3x 45secs
-----
20 hour fast
2900 calories burned according to Fitbit Charge 3
ate 2300+
-
Monday 19th April 2021
Posterior shoulder pretty sore from that light band work last night!
Low level aches all over
bodyweight at without shoes = 83 kg
--
Morning mobility work
---
Afternoon - home
Soft tissue work - lower body
Tendon health and rehab - Heavier session
Spanish squat x 45 secs
Single leg doorway wall sit at 90 degrees, while actively pushing leg down - x 40 secs
Side plank with abduction on bench x 40 secs
Glute bridge x 40 secs
Plank - x 40 secs
Sled drag - tyre+20kg plate on grass - reverse drag x 1 min + forward x 50 secs
BBall control drills and dribbling - about 5 mins worth
Powersnatch and power clean complex x 20kg bar
1/4 Overhead squat 12kg bar x 5, 20kg x 10
Squats
All reps 3 sec eccentric, paused, controlled up, to 20 inch bench
Did these before the back squat of the same load
Front Squat 20kg x5, 40kg x3, 60kg x3, 80kg x3, 100kg x 3
Belt - 102.5kg x3
Low bar squat
Did these after high bar of the same load - 20kg x5, 40kg x5, 60kg x5, 80kg x3, 100kg x3
High bar squat
minimal shoe/bare feet - 20kg x10, 40kg x5 , 60kg x5, 80kg x5, 100kg x5, 102.5kg x5
Iron edge XXheavy band around the knee
112.5kg x5
122.5kg x6
127.5kg x6
132.5kg x6 @ RPE 7
Up 2.5kg from last week
Flat minimal shoe/barefeet, is lower, so decreased bench height back down to 20 inches.
Felt ok, but did feel some twinge in my glute medius tendon on a couple of reps on the heaviest set
Pulls/Deadlifts - oly shoes and facing down slope of garage
Clean pull hook grip, lowered under control - 60kg 2x3
Clean deadlift hook grip, slow eccentric - 100kg x3, 110kg x3
3 sec eccentric, belt + straps - 120kg x5 @ RPE 7
Up 5kg from last week
This group in Oly shoes - alternating sets 2 mins rest
A1) SSB single leg calf raise - arm supported - Olys shoes, 15mm elevated 3 sec eccentric and concentric, top half of ROM only - 30kg x3
both sides back to back
30kg x10, 35kg x10, 45kg x10 @ RPE 8
A2)SSB Tib raise - in oly shoes - SSB 30kg x 10, 35kg x10, 40kg x12
60kg 2x10 @ RPE 8
A3) SSB single leg bent knee calf raise - arm supported - - Olys shoes, 15mm elevated 3 sec eccentric and concentric, top half of ROM only - 30kg x3
both sides back to back
30kg x10, 35kg x10, 45kg x10 @ RPE 8
----
B1) SSB side bends alternating sides - 60kg 2x16 @ RPE 7
B3) Lying side leg raise - leg angled in front of body - Powerblock dumbbell on foot - 3 sec eccentric and concentric - 10lbs 2x6 @ RPE 8
---
Rectus femoris and TFL release with 20kg barbell in seated position
stretch except left quad
----
12 hour fast - broke with raw carrots, cheese slice, handful of raw pistachio nuts
2800 calorie burn according Fitbit Charge 3, not including weights
ate 4000
yes I went full retard and pigged out....
-
Tuesday 20th April 2021
Moderately sore quads, glutes, hamstrings and calves, calves the most.
Erectors and upper body less so
Achilles tendon insertion feels better, so load used yesterday were OK
Right glute medius tendon slightly worse
Left Patella tendon good. Quad tendon still some ache
---
morning mobility work
upper body stretches and shoulder dislocate stretch
knee over toes heel elevated split squat - rear leg straight at 60 degrees - x 1min
---
Tendon health - rehab
Single leg wall sit - doorway - 90 degree leg angle, active leg push x 45 secs
side plank with abduction on bench x 45 secs
rotating sets
A1) Patella tendon - Single leg Extension ISO - both sides back to back - 60 degree leg angle x 45 secs - 60lbs x2 sets, 65lbs
A2) Glute Medius tendon - Lying side leg raise ISO Right side only, left leg bent - IronEdge XXheavy+medium band around knee x 45 secs
Powerblock 10lb dumbbell on foot - 3 x45 secs
Quad tendon -
A3)Single leg Extension ISO - both sides back to back - push against nylon strap, lying back, 90 degree leg angle - 3x45secs
1 min rest between each
B1) SSB single leg calf raise - ISO at neutral - 25kg (chain dip belt + 24kg kettlebell) x 45secs, 30kg 2x45 secs
B2) SSB single leg bent knee calf raise - ISO at neutral - w 25kg (chain dip belt + 24kg kettlebell) x 45secs, 30kg 2x45 secs
moved up to 30kg with an extra 5kg plate, felt good, so will have to move over to the SSB for loading eventually
----
release rectus femoris and TFL with 20kg barbell
stretch, except for left quad
----
45 min walk/hike
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
----
16 hour fast
2600 calories burned according to Fitbit Charge 3
ate 2700+
-
Wednesday 21st April 2021
Calves and quads still fairly sore.
All tendons felt good getting out of bed this morning. Achilles insertion pain decreasing as well, straight out of bed.
---
Waking stretches and mobility work
knee over toes heel elevated split squat at 60 degrees - x 1min
Bodyweight without shoes - ?
trained fasted
Tendon health Light session - at home
Spanish squat ISO - nylon strap vertical shins, vertical torso, pushing knees out against the strap, 90 degree leg angle - BW 2x45 secs
lateral set up, outer leg on 8 inch step - BW 2x10 - this variant hits the glute medius
Rotating sets between each - one lower, then one upper
A1-1) Single leg wall sit - doorway - 90 degree leg angle, active leg pushing at 70% effort - 2x45 secs
A1-2) PowerBlock dumbbell single leg extension, on incline bench - - 65lbs 2x10 @ RPE 8
A2) Lateral plank with leg adduction - arm on 20 inch bench - 2x40 secs - hard, and quite the glute medius pump
A3) SSB single leg calf raise - arm supported - 2 inch elevated - both sides back to back - ISO 45 secs x 30kg, 35kg
3 sec up and down, hold at top, down to slightly below neutral - 35kg x11, 40kg x10 @ RPE 8
A4) SSB single leg bent knee calf - arm supported - flat on floor - both sides back to back - ISO 45 secs x 30kg, 35kg
3 sec up and down, hold at top, down to slightly below neutral - 35kg x11, 40kg x10 @ RPE 8
increased loads again on the calf/achilles stuff, as 30-35kg felt too easy and pain free, and it felt good
---
A1) band pull apart, palms up - high to low - Jumpstretch light band 2x12
A2) Band dislocates light jumpstetch band 2x15
B1) High Angle rows - 20kg x 15, 40kg x8,
controlled - 60kg 3x10 @ RPE 8 on last set
C1) barbell curl - controlled 20kg x8, 27.5kg 3x8 @ RPE 9 on last set
----
rotating sets
wrist curl - hold at top - 20kg x8, 25kg 3x13 @ RPE 8 (+1 rep)
Reverse wrist curl- hold at top - 10kg x8, 15kg 2x10 @ RPE 9
Single arm rotating press 5lbs x10, 15lbs x10 @ RPE 6
Ivanko super gripper 77lbs x 5
77lbs 3x14 @ RPE 8 - right arm
77lbs x14, x12, x14 @ RPE 10 - left arm
Weird, left hand second set tanked, but then recovered on next set....
Glute bridge, slider leg curl BW x6 eccentrics + 1 rep
BW x11, x11, x10 @ RPE 8
AB wheel on knees - down to floor, slow and controlled, paused x12, x10 @ RPE 8
Plate pinch grip holds 2 hands 10kg bumper - x30secs
single hand 10kg bumper plate - right hand x35 secs (+9 secs), x26 secs, x 21 secs
left hand x22secs (+2 secs), x23 secs (+3 secs), x 12 secs
Monster band lateral walk Alternating sides- XXHeavy + Xheavy band 2x12 @ RPE 8
---
Shoulder/cuff health routine
Loaded torso drop - using wall - 2x15
Cross to Overhead - Rogue light band - 2x10
loaded cross sweep - Rogue light band - 2x10
Wall Vee 2x10
High speed band pull apart - Rogue light band - 3x5
----
Jefferson curl 20kg x10, 30kg 2x10 @ RPE 5
release rectus femoris with 20kg barbell
stretch
---
16 hour fast
2600+ calorie burn according Fitbit Charge 3, not including weights
plan to eat 2200+
-
Thursday 22nd April 2021
Pretty sore calves and posterior shoulder
Achilles tendon insertions feel improved out of bed. Dorsiflexion in bed, pain is zero on left, down to 2/10 on right
Right glute medius tendon better
Quad tendon about the same or slightly worse
---
morning mobility work
upper body stretches and shoulder dislocate stretch
knee over toes heel elevated split squat - rear leg straight at 60 degrees - x 1min
---
Tendon health - rehab
Spanish squat ISO - nylon strap vertical shins, vertical torso, pushing knees out against the strap, 90 degree leg angle - BW x45 secs
rotating sets
A1) Patella tendon - Single leg Extension ISO - both sides back to back - 60 degree leg angle x 45 secs - 65lbs x2 sets
Glute Medius tendon -
A2-1) side plank with leg abduction - arm on 20 inch bench - 2x 45 secs
A2-2) Lying side leg raise ISO - Right side only, left leg bent - IronEdge XXheavy+medium band around knee 3x 45 secs - near failure
Quad tendon -
A3-1) Single leg wall sit - doorway - - 90 degree leg angle, active leg push at 70+% effort - 2x45 secs
A3-2) Single leg Extension ISO - both sides back to back - push against nylon strap, lying back, 90 degree leg angle at 70+% effort - 2x45secs
A3-3) Peterson step up/sissy squat hybrid ISO - 8 inch steps - support leg on floor - x 45secs
1 min rest between each
B1) SSB single leg calf raise - ISO at neutral - dip belt x 45secs - 35kg, 40kg x 2 sets
B2) SSB single leg bent knee calf raise - ISO at neutral - - dip belt x 45secs - 35kg, 40kg x 2 sets
increased loads once again and 40kg felt good and pain free, as 35kg felt too easy
----
release rectus femoris and TFL with 20kg barbell
stretch, except for left quad
----
52 min walk/hike
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
----
17 hour fast
2500+ calories burned according to Fitbit Charge 3
ate 1800
-
Friday 23rd April 2021
Calves still pretty sore
Achilles tendon even better than yesterday, cold out of bed. Dorsiflexion in bed, pain free on both sides.... Finally some light at the end of the tunnel!
Right glute medius tendon slightly worse, so will cut out the wall sits, and stick with leg extensions and sissy squats where the hit is locked when near 90 degree knee angle
Quad tendon feeling better
---
morning mobility work
upper body stretches and shoulder dislocate stretch
knee over toes heel elevated split squat - rear leg straight at 60 degrees - x 1min
---
Tendon health - rehab
Spanish squat ISO - nylon strap vertical shins, vertical torso, pushing knees out against the strap, 90 degree leg angle - BW x45 secs
rotating sets
A1) Patella tendon - Single leg Extension ISO - both sides back to back - 60 degree leg angle x 45 secs - 65lbs x2 sets, 67.5lbs
will go up to 70lbs next time
Glute Medius tendon -
A2-1) side plank with leg abduction Right side - arm on 20 inch bench - 2x 45 secs
A2-2) Lying side leg raise ISO - Right side - IronEdge XXheavy+medium band around knee 2x 45 secs - near failure
Quad tendon -
A3-1) Single leg Extension ISO - both sides back to back - push against nylon strap, lying back, 90 degree leg angle at 70+% effort - 2x40secs
A3-2) Peterson step up/sissy squat hybrid ISO - 6 inch step - support leg on floor - 70+% push 50-55kg force - 2x 40secs
I put an old spring scale on the working leg, left side around 55kg, while the right leg was around 50kg.
So left leg is stronger, makes sense as it's my takeoff leg for single leg jump, and my block foot for 2 legged L-R jump... but I tend to dunk planting the opposite... go figure!
Glute Medius tendon -
A4-1) side plank with leg abduction Left side - arm on 20 inch bench - 2x 45 secs
A4-2) Lying side leg raise ISO - Left side - IronEdge XXheavy+medium band around knee 2x 45 secs - near failure
Achilles insertion -
1 min rest between each
B1) SSB single leg calf raise - ISO at neutral - dip belt x 45secs - 40kg, 45kg x 2 sets
B2) SSB single leg bent knee calf raise - ISO at neutral - - dip belt x 45secs - 40kg, 45 x 2 sets
40kg felt easy, so I increased to 45kg, which also felt fine and painfree
----
release rectus femoris and TFL with 20kg barbell
stretch, except for left quad
----
45 min walk/hike
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
----
18 hour fast
2800 calories burned according to Fitbit Charge 3
plan to eat 2000+
-
Saturday 24th April 2021
Achey glutes and calves, not that fresh
--
morning mobility work
----
bodyweight at home without shoes = 83 kg
Soft tissue work - lower body, traps, pecs, front delt and cuffs
BBall practice session at NS outdoor courts - 48 mins
1) 12 mins dribble and ball control drills
2) medium to high intensity moves, shots, layups, threes, drills vs cones
3) jumps at the 35 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
Went to a different court as usual one was overtaken by Netball games
Mostly single leg jumps and a few low to medium effort 2 legged ones, standing and 1 step - most of these dunking on the 8 feet netball rim.
Hard to tell how much better I'm jumping as this rim is higher than the one I usually test on.
Look to be about 6 inches under rim off 1 leg... I jump 6 inches higher off 2 legs usually, when healthy
Single leg jump felt fine, but some slight twinges from my right glute medius tendon when doing Euro Step layups
Patella tendon felt fine, slight ache on quad tendon on the 2 legged jumps. Landings felt ok.
Sting in my right achilles insertion appears to be completely gone.
Resistance
Pullups to sternum - Hang and 20 scap shrugs to warmup - Netball rim- BW x 1, x2, x3
Dead hang/paused - 2.5 inch Bar 1x4 @ RPE 9
L hang pull up x 4 @ RPE 10 - first rep to sternum, second to upper chest, third to base of neck, last middle of neck
Used the proper pull up bar in the calisthenic outdoor gym this park has, which feels harder than the Netball rims I have been using
I think due to the thicker bar and angle of the hands and grip width
20 inch feet elevated pushup - BW 3x12 explosive (+1 rep) @ RPE 8
Front lever hold 2 x 10 sec L-Sit holds to warmup
BW 10secs x 2
Inverted rows explosive BW x12, x12 @ RPE 8
Straight bar dip explosive BW x11, x10 @ RPE 9
Hanging leg raise, fat bar, feet to hands, BW x7, x6 @ RPE 9
finally added a rep to first set
Single arm pushup 20 inch Parallel handles - 2 sets of a few reps alternating sides each rep
Just messing around on the calisthenic outdoor gym - not too hard, even though I haven't done them in a while.
stretch upper
----
40 min walk
backwards walking 15 degree sloped path - 1+ mins x 2
----
6+ hours later
Hip Hitch ISO BW 2x 45secs, 5kg plate on opposite hand 3 x 45secs
Trying out this exercise as this is what is used for Glute Meidus tendonpathy, and has one of the highest activation based on research.
Added a 5kg plate for more resistance, but still too light to load the tendon
http://www.youtube.com/watch?v=SQoCkqdeVyI
----
14 hour fast - broke with raw veges, cheese slice, handful of raw pistachio nuts before BBall
3100 calorie burn according Fitbit Charge 3
Ate 3100
-
Sunday 25th April 2021
Fatloss cycle 2 - Week 9
Height - 5'8.5"
weighed - 82.6kg (-0.1kg), 182lbs
waist - 33 5/8 inches (-1/8)
hip = 39 5/8 (-1/8)
upper thigh = 25 (-1/8)
Right calf = 15.5
Neck = 15 3/8 (-1/8)
Wrist = 6.5
Tanita scale bodyfat% = 21.1% (-0.9)
Total loss so far - weight -4.9kg Waist 3.5 inches Tanita BF% -1.1%
Did a bit of diet break this week, but still some deficit
-
Sunday 25th April 2021
Sore calves, achey posterior chain and upperback and a bit of abs.
Tendons feel about the same, or slightly worse at most, so yesterday did not flare up anything
---
morning mobility work
upper body stretches and shoulder dislocate stretch
---
Tendon health - rehab
Spanish squat ISO - nylon strap vertical shins, vertical torso, pushing knees out against the strap, 90 degree leg angle - BW x45 secs
rotating sets
A1) Patella tendon - Single leg Extension ISO - both sides back to back - 60 degree leg angle x 45 secs - 70lbs x3 sets
legs shaking a bit, so will go back down 67.5lbs
Glute Medius tendon -
A2-1) side plank with leg abduction Right side - arm on 20 inch bench - 2x 45 secs
A2-2) Hip Hitch ISO - working leg on bumper plate - Right side - 10kg on opposite arm x 45 secs, SSB 30kg x45 secs, 45kg x 45secs, 50kg x 45 secs, 60kg x 45 secs
I think the best way to load these is to hold a dumbbell on the opposite side like your doing side bends, but not too keen to hold heavy dumbbells everyday...
SSB with 60kg started to feel kinda hard, so will start around there next time.
Glute medius definitely felt working.
Single arm dumbbell split squat and step ups of all types should do the same thing
Quad tendon -
A3) Single leg Extension ISO - both sides back to back - push against nylon strap, lying back, 90 degree leg angle at 70+% effort - 3x40secs
Glute Medius tendon -
A4-1) side plank with leg abduction Left side - arm on 20 inch bench - 2x 45 secs
A4-2) Hip Hitch ISO - Left side - 10kg on opposite arm x 45 secs, SSB 30kg x45 secs, 45kg x 45secs, 50kg x 45 secs, 60kg x 45 secs
Achilles insertion -
1 min rest between each
B1) SSB single leg calf raise - ISO at neutral - 45kg, 50kg x 2 sets
B2) SSB single leg bent knee calf raise - ISO at neutral - 45kg, 50kg x 2 sets
50kg starting to feel hard'ish, but no major pain from right achilles insertion, so will stay here for a bit
----
split squat ISO - rear leg straight, hamstring at parallel x 1+ min
release rectus femoris and TFL with 20kg barbell
stretch, except for left quad
----
50 min walk/hike
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
----
16 hour fast
2700 calories burned according to Fitbit Charge 3
ate 2400+
-
Monday 26th April 2021
Moderately sore calves, glutes and upper back
Achilles tendons about the same, or slightly better.
Quad tendon, can't tell but still achey, but not when I squatted out of bed this morning.
Big improvement in glute medius tendon, no sign of any discomfort when I squatted out of bed
I did 5 x 45 secs partial side plank holds against the kitchen bench top last night.
Didn't think there would be enough load, but damn it was quite hard.
Seems to have worked and big glute medius tendon improvement.
---
morning mobility work
upper body stretches
---
Tendon health - rehab
Spanish squat ISO - nylon strap vertical shins, vertical torso, pushing knees out against the strap, 90 degree leg angle - BW x45 secs
rotating sets
A1) Patella tendon - Single leg Extension ISO - both sides back to back - 60 degree leg angle x 45 secs - 67.5lbs x3 sets
Glute Medius tendon -
A2-1) side plank with leg abduction Right side - arm on 20 inch bench - 2x 45 secs
A2-2) Hip Hitch ISO - working leg on bumper plate - Right side - SSB 30kg x45 secs, 60kg x 45 secs, 70kg x 45 secs
Quad tendon -
A3) Single leg Extension ISO - both sides back to back - push against velcro strap, lying back, 90 degree leg angle at 70+% effort - 3x45secs
Used a new velcro strap , so was able to adjust the length an inch longer to reduce pain in the left quad tendon
But will likely get a 2 inch wide double D ring nylon strap webbing which can be adjusted better
got the idea from this video
http://www.youtube.com/watch?v=5U5AohIX3m4
Glute Medius tendon -
A4-1) side plank with leg abduction Left side - arm on 20 inch bench - 2x 45 secs
A4-2) Hip Hitch ISO - Left side - SSB 30kg x45 secs, 60kg x 45 secs, 70kg x 45 secs
Achilles insertion -
1 min rest between each
B1) SSB single leg calf raise - ISO at neutral - 50kg, 55kg x 2 sets
B2) SSB single leg bent knee calf raise - ISO at neutral - 50kg, 55kg x 2 sets
50kg was not as hard today, so upped to 55kg and was OK, borderline hard, with some minor shake, and discomfort in my right achilles
B3) Shoulder/cuff health routine
Loaded torso drop - using wall - 3x15
Cross to Overhead - Rogue light band - 2x13
loaded cross sweep - Rogue light band - 2x13
Wall Vee - very slow - 2x6
High speed band pull apart - Rogue light band - 3x5
----
split squat ISO - rear leg straight, hamstring at parallel x 1 min 10 secs
release rectus femoris with 20kg barbell
stretch, except for left quad
----
47 min walk/hike
towards end of walk - Straight leg, max ROM walk up 30-35 degree sloped path x 2 mins
----
18 hour fast
2800 calories burned according to Fitbit Charge 3
ate 2200+
-
Monday 28th April 2021
Didn't get much sleep as usual, but till felt OK
Calves and hips pretty achey
bodyweight at without shoes = 84 kg
--
Morning mobility work
---
Afternoon - home
Soft tissue work - lower body
Tendon health and rehab - Heavier session
Spanish squat x 45 secs
Side plank with abduction on bench x 45 secs
Glute bridge x 45 secs
Plank - x 45 secs
BBall control drills and dribbling - about 5 mins worth
Powersnatch and power clean complex x 20kg bar
1/2 Overhead squat 12kg bar x 5, 20kg x 10
Squats
All reps 3 sec eccentric, paused, to 18.5 inch bench
Did these before the back squat of the same load
Front Squat 20kg x5, 40kg x3, 60kg x3, 80kg x3
Belt - 100kg x3, 105kg x3
Low bar squat
Did these after high bar of the same load - 20kg x5, 40kg x5, 60kg x5, 80kg x5, 100kg x5, 110kg x5
High bar squat
minimal shoe/bare feet - Iron edge XXheavy band around the knee - 20kg x10, 40kg x5 , 60kg x5, 80kg x5, 100kg x5, 110kg x5
Iron edge XXheavy band around the knee
117.5kg x5
125kg x6
130kg x6
135kg x6 @ RPE 7
Up 2.5kg from last week
Felt strong today, weights did not feel "heavy" on my back.
A little lower bench height, closer to half squat.
Right glute medius tendon a bit achey on the heaviest sets.
Pulls/Deadlifts - oly shoes and facing down slope of garage
Clean pull hook grip, lowered under control - 60kg x3
Clean high pull hook grip, lowered under control - 60kg 3x3
Clean deadlift hook grip, slow eccentric - 100kg x3, 110kg x3
3 sec eccentric, belt + straps - 120kg x6, 125kg x5 @ RPE 7
Felt solid. +1 rep with 120kg, and up 5kg on top set from last week
This group in Oly shoes - alternating sets 2 mins rest
A1) SSB single leg calf raise - arm supported - Olys shoes, 2 inch elevated 3 sec eccentric and concentric, top half of ROM only - 30kg x5
both sides back to back - ISO 55kg x 45 secs, 55kg x11, 60kg x8 @ RPE 8
A2)SSB Tib raise - in oly shoes - SSB 30kg x 10, 55kg x 5
65kg 2x8, 60kg x8 @ RPE 8
A3) SSB single leg bent knee calf raise - arm supported - Olys shoes, 2 inch elevated 3 sec eccentric and concentric, top half of ROM only - 30kg x5
both sides back to back - ISO 55kg x 45 secs, 55kg x11, 60kg x8 @ RPE 8
----
B1) SSB side bends controlled, alternating sides - 60kg x16, 65kg 2x16 @ RPE 7 (+2.5kg)
I think these hit the glute medius as well
B2) Lying side leg raise - leg angled in front of body - Powerblock dumbbell on foot - 3 sec eccentric and concentric - 10lbs 2x7 @ RPE 8
Hip hitch - 6 inch step - 50kg x15 + 6 stepups
---
Rectus femoris and TFL release with 20kg barbell in seated position
stretch except left quad
----
12 hour fast - broke with raw carrots, cheese slice, handful of raw pistachio nuts
2800 calorie burn according Fitbit Charge 3, not including weights
plan to eat 2300+
-
Wednesday 28th April 2021
Moderate soreness all over, calves and hamstrings the most.
No drained feeling, feeling surprisingly good.... sweet spot for volume/effort
Achilles tendons insertion felt the best ever straight out of bed - pain down to a 2/10 when walking with cold and stiff ankles
glute medius tendon a bit flared up, so will have to go back to a higher squat depth...
---
morning mobility work
upper body stretches
---
Tendon health - rehab
Spanish squat ISO - nylon strap vertical shins, vertical torso, pushing knees out against the strap, 90 degree leg angle - BW x45 secs
rotating sets
Glute Medius tendon -
A1-1) side plank with leg abduction Right side - arm on 20 inch bench - x 45 secs
A1-2) Lying lateral leg abduction ISO - veclro strap around knees - pushing at 70+% effort - right side only 45secs x 4
even though I'm doing right side only, the other side is contracting as well.
Once reason why I like these over bands and weights. Plus the leg does not move around.
And fatigue auto regulates the tension
A2) Patella tendon - Single leg Extension ISO - both sides back to back - 60 degree leg angle x 45 secs - 67.5lbs x2 sets
Quad tendon -
A3) Single leg Extension ISO - both sides back to back - push against velcro strap, lying back, 90 degree leg angle at 70+% effort - 4x45secs
Glute Medius tendon -
A4) side plank with leg abduction Left side - arm on 20 inch bench - x 45 secs
Achilles insertion -
1 min rest between each
B1) SSB single leg calf raise - ISO at neutral - 55kg, 60 x 2 sets
B2) SSB single leg bent knee calf raise - ISO at neutral - 55kg, 60kg x 2 sets
Upped the weights again to 60kg, semi-hard, with no pain, small signs of shake.
----
release rectus femoris with 20kg barbell
stretch, except for left quad
----
56 min walk/hike
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
7 hours later
Lying lateral leg abduction ISO - veclro strap around knees - pushing at 70+% effort - right side only 45secs x 4
----
20 hour fast
2600+ calories burned according to Fitbit Charge 3
ate 1700+
-
Thursday 29th April 2021
Whole body is achey
---
Waking stretches and mobility work
knee over toes heel elevated split squat at 60 degrees - x 1min
Bodyweight without shoes - ?
trained fasted
Tendon health Light session - at home
BBall control drills and dribbling - about 10 mins worth
Spanish squat ISO - nylon strap vertical shins, vertical torso, pushing knees out against the strap, 90 degree leg angle - BW x45 secs
Lateral plank with leg abduction - arm on 20 inch bench - BW x45 secs
Single leg Extension ISO - both sides back to back - push against velcro strap, lying back, 90 degree leg angle at 70+% effort - 2x45secs
Rotating sets - 1 min between
A1) band pull apart complex - 20 secs rest between- high to low, palms up + diagonal left+ diagonal right - Jumpstretch light band 2x12
A2) Sled drag - tyre+25kg on grass - reverse drag x 40 secs + forward x 25 secs - 3 sets
upper load 5kg, might go up another 5kg next time.
A3) Band dislocates light jumpstetch band 3x15
Monster band lateral walk Alternating sides, 3 steps each - XXHeavy + Xheavy band 3x18 @ RPE 8
----
Rotating sets between each - one lower, then one upper
B1) SSB single leg calf raise - arm supported - 2 inch elevated - both sides back to back -
3 sec up and down, down to slightly below neutral - 50kg x11, 60kg 2x8 @ RPE 8
B2) SSB single leg bent knee calf - arm supported - flat on floor - both sides back to back - ISO 45 secs x 30kg, 35kg
3 sec up and down, hold at top, down to slightly below neutral - 50kg x11, 60kg 2x8 @ RPE 8
B3) Glute bridge, slider leg curl BW x6 eccentrics + 1 rep
BW 3x8 @ RPE 8
B4) PowerBlock dumbbell single leg extension, on 40 degree incline bench - 3 secs up and down - 65lbs 2x8 @ RPE 8
C1) Jefferson curl - 20kg x10, 27.5kg x10, 32.5kg x10 @ RPE 6 (+2.5kg)
C2) SSB Split Squat ISO - 2 hands supported - at 90 degree leg angle, rear leg straight - 1min rest between sides- 30kg x40 secs, 50kg x 45 secs, 60kg 2x45secs @ RPE 8
Left quad tendon ached in a good way. Quads and Glutes smoked, plus glute medius felt pumped as well.
---
B1) High Angle rows - 20kg x 12, 40kg x8,
controlled - 60kg 3x11 @ RPE 8 on last set (+1 rep)
C1) barbell curl - controlled 20kg x8, 27.5kg 3x9 @ RPE 9 on last set (+1 rep)
release rectus femoris with 20kg barbell
stretch
---
18 hour fast
2700+ calorie burn according Fitbit Charge 3, not including weights
plan to eat 2200
-
Friday 30th April 2021
Quads and glutes feel swole and sore, calves and hamstrings next most sore, upper a bit but not that much
Achilles tendons about the same or slightly better
right glute medius tendon felt better
Left quad tendon - not sure
---
morning mobility work
upper body stretches
---
Tendon health - rehab
Spanish squat ISO - nylon strap vertical shins, vertical torso, pushing knees out against the strap, 90 degree leg angle - BW x45 secs
rotating sets - 1 lower and then 1 upper
Glute Medius tendon -
A1-1) side plank with leg abduction Right side - arm on 20 inch bench - 2x 45 secs
A1-2) Lying lateral leg abduction ISO - veclro strap around knees - pushing at 70+% effort - right side only 3x 45secs
A2-1) Patella tendon - Single leg Extension ISO - both sides back to back - 60 degree leg angle x 45 secs - 65lbs, 70lbs
A2-2) Single leg sissy squat ISO x 45 secs
Quad tendon -
A3-1) Single leg Extension ISO - both sides back to back - push against velcro strap, lying back, 90 degree leg angle at 70+% effort - 2x45secs
A3-2) Peterson Step up/Sissy squat hybrid - 8 inch step - x 45 secs
left quad tendon still aches a lot on this
Glute Medius tendon -
A4) side plank with leg abduction Left side - arm on 20 inch bench - 2 x 45 secs
Achilles insertion -
1 min rest between each
B1) SSB single leg calf raise - ISO at neutral - 60kg, 65kg x 2 sets
B2) SSB single leg bent knee calf raise - ISO at neutral - 60kg, 65kg x 2 sets
Upped the weights again to 65kg, semi-hard, with minimal pain for a few secs, small signs of shake.
----
rotating sets
wrist curl - hold at top - 20kg x8, 25kg 3x15 @ RPE 8 (+2 reps)
Reverse wrist curl- hold at top - 10kg x8, 15kg 3x11 @ RPE 9 (+1 rep)
Ivanko super gripper 77lbs x 5
77lbs 3x15 @ RPE 8 - right arm (+1 rep)
77lbs 3x15 @ RPE 10 - left arm
time to go up to the next spring setting
Plate pinch grip holds 2 hands 10kg bumper - x30secs
single hand 10kg bumper plate -
left hand x25secs (+2 secs), x22 secs, x 21 secs
right hand x28 secs (+3 secs), x25 secs, x 23 secs
hands are starting to even up, but right hand still feels more solid
---
Shoulder/cuff health routine
Loaded torso drop - using wall - 2x15
Cross to Overhead - Rogue light band - 2x12
loaded cross sweep - Rogue light band - 2x12
Wall Vee - slow- 2x6
High speed band pull apart - Rogue light band - 3x6
----
stretch, except for left quad
----
55 min walk/hike
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
----
16 hour fast
2800+ calories burned according to Fitbit Charge 3
ate 3600+
-
Saturday 1st May 2021
Lower body achey and stiff
Rushed late afternoon session, and then walk/hike in the dark
---
morning mobility work
upper body stretches
---
Tendon health - rehab
split squat ISO, rear leg straight at 90 degrees - x 1 min
Spanish squat ISO - nylon strap vertical shins, vertical torso, pushing knees out against the strap, 90 degree leg angle - BW x45 secs
rotating sets - 1 lower and then 1 upper
Glute Medius tendon -
A1) Lying lateral leg abduction ISO - veclro strap around knees - pushing at 70+% effort - right side only 4x45secs
Patella tendon -
A2) Single leg sissy squat ISO 2 x 45 secs
Quad tendon -
A3) Single leg Extension ISO - both sides back to back - push against velcro strap, lying back, 90 degree leg angle at 70+% effort - 4x45secs
Achilles insertion -
1 min rest between each
B1) SSB single leg calf raise - ISO at neutral - 45 secs x 65kg, 70kg x 2 sets
B2) SSB single leg bent knee calf raise - ISO at neutral - 45 secs x 65kg, 70kg x 2 sets
Upped the weights again to 70kg, starting to feel harder, but can probably do more, as I can hold it for longer than 45 secs
----
stretch, except for left quad
----
45 min walk/hike
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
----
14 hour fast
2600+ calories burned according to Fitbit Charge 3
ate 3400+
-
Sunday 2nd May 2021
Fatloss cycle 2 - Week 10
Height - 5'8.5"
weighed - 83.3kg (+0.7kg), 183.6lbs
waist - 34.5 inches (+7/8)
hip = 39.75 (+1/8)
upper thigh = 25 1/8 (+1/8)
Right calf = 15.5
Neck = 15 3/8
Wrist = 6.5
Tanita scale bodyfat% = 21.3% (+0.2)
Total loss so far - weight -4.2kg Waist 2 5/8 inches Tanita BF% -0.9%
Bloated from the pigging out the last 2 days
-
Sunday 2nd May 2021
Calves and hips sore and stiff
Tendons love the daily ISO, but my muscles not so much
Achilles about the same
Right Glute medius tendon felt good this morning, so discomfort squatting out of bed
Left patella pretty good, left quad tendon still sore but improving
--
morning mobility work
----
bodyweight at home without shoes = 84+ kg
Soft tissue work - mainly calves and glutes
BBall practice session at WLC outdoor courts - 60 mins
1) 12 mins dribble and ball control drills
2) medium to high intensity moves, shots, layups, threes, drills vs cones
3) jumps at the 40 min mark, and dunks on 8 feet netball rim
4) A few sets of easy pogo jumps, and speed hops inbetween jumps and after
I attempted a few 80-90% effort jumps of all types today and it was pain free!
Right Glute medius tendon felt good, no twinges.
Left quad tendon didn't hurt while jumping or landing, but it felt more sore afterwards.
Fatigued and achey so jumps weren't good, especially my standing jumps are way down....
Even the few high step ups I did onto my stool to do the pull ups later, felt good.
Resistance
Pullups to sternum - Hang and 20 scap shrugs to warmup - Netball rim-
Dead hang/paused BW x 1, x2, x3, x4, x5 @ RPE 9
20 inch feet elevated pushup - BW 3x14 explosive (+2 reps) @ RPE 9 on last set
Front lever hold 2 x 10 sec L-Sit holds to warmup
BW x 5 secs, x 8 secs - tuff today
based on my L-sits, my hip flexors feel so much stronger, especially my upper rectus femoris.
I can pull my legs much higher now. I think the ISO leg extensions where I lie back, have helped here.
Inverted rows explosive BW x12 @ RPE 9
Straight bar dip explosive BW x6 @ RPE 9
tired from the pushups
Hanging leg raise, fat bar, feet to hands, BW x7, x6 @ RPE 9
stretch upper
----
45 min walk/hike - moderately steep trail
backwards walking 20-25 degree sloped path - 2+ mins x 2
----
14 hour fast - broke with raw veges, cheese slice, handful of raw pistachio nuts before BBall
3300+ calorie burn according Fitbit Charge 3
plan to eat 2200+
-
Monday 3rd May 2021
Slightly beat up feeling, but not drained.
Left quad tendon is inflamed, so did too much yesterday.
Right glute medius tendon a little as well.
Right achilles tendon slightly worse, but not too bad.
I bought some 4.5m cam buckle tie down straps today from the local hardware store - and these work great in place of my velcro straps for the ISO work.
With 300kg lashing capacity they plenty strong and doesn't stretch.
Easy to adjust the length, and pull apart. Might even use it for my sled dragging instead of the rock climbing straps.
I tried doing calf raise ISO with it, looping it over my shoulder, carry bag style, with a folded towel for padding, and then under a block of wood.
Worked ok, but puts a lot of stress on the back... still it does allow you to do them without weights.
Could probably use them for safeties if I had a power rack, hanging down from the top. Or for doing suspended partials etc
(https://media.prod.bunnings.com.au/api/public/content/56dfc269150b4a6895ba10dd11b6b217?v=17afab77&t=w1300dpr1)
---
morning mobility work
upper body stretches
---
Tendon health - rehab
split squat ISO, rear leg straight at 90 degrees - x 1 min
Spanish squat ISO - nylon strap vertical shins, vertical torso, pushing knees out against the strap, 90 degree leg angle - BW x45 secs
rotating sets - 1 lower and then 1 upper
Glute Medius tendon -
A1-1) Side plank with leg abduction - Right side - arm on 20 inch bench - 3x 45 secs
starting to feel easier, so eventually will move down to the floor
A1-2) Lying lateral leg abduction ISO - strap around knees - pushing at 70+% effort - right side only 3x45secs
Patella tendon -
A3) Single leg Extension ISO - incline bench at 40 degrees, both sides back to back, 60 degree leg angle - 3x45secs
Quad tendon -
A3) Single leg Extension ISO - both sides back to back - push against tie down strap, lying back, 90 degree leg angle at 70+% effort - 3x45secs
A4) Side plank with leg abduction - left side - arm on 20 inch bench - 3x 45 secs
Achilles insertion -
1 min rest between each
B1) SSB single leg calf raise - ISO at neutral - 45 secs x 70kg, 75kg x 2 sets
B2) SSB single leg bent knee calf raise - ISO at neutral - 45 secs x 70kg, 75kg x 2 sets
Went up another 5kg, not too bad, can go up again tomorrow if things feel ok
----
stretch, except for left quad
----
45 min walk/hike
middle of the walk - backward walking up a 25-30 degree sloped path x 2.5 mins
----
7 hours later
rotating sets
A1) Lying lateral leg abduction ISO - strap around knees - pushing at 70+% effort - right side only 45secs x 4 sets
A2) Single leg Extension ISO - both sides back to back - push against tie down strap, 90 degree leg angle at 70+% effort - 4x45secs
I put my new tie down strap around all 4 legs of a chair, sat in the chair sideways so the back rest doesn't get in the way, with 2 sets of short flat bands for padding, and it worked well for the leg extension ISO.
----
14 hour fast
2600+ calories burned according to Fitbit Charge 3
ate 2000+
-
Tuesday 4th May 2021
Just felt really tired today, and some overall DOMs
So skipped the walk, but it was raining as well. Felt much better later in the evening as a result.
Right achilles tendon might like me not walking as much .....
Left quad tendon feels mildly inflamed, but the other tendons felt better.
--
morning mobility work
upper body stretches
---
Tendon health - rehab
split squat ISO, rear leg straight at 90 degrees - x 1 min
Spanish squat ISO - nylon strap vertical shins, vertical torso, pushing knees out against the strap, 90 degree leg angle - BW x45 secs
rotating sets - 1 min rest inbetween
Glute Medius tendon -
A1-1) Side plank with leg abduction - Right side - arm on 20 inch bench - 2x 45 secs
A1-2) Lying lateral leg abduction ISO - strap around knees - pushing at 70+% effort - right side only 3x45secs
Patella tendon -
A3-1) Single leg sissy squat ISO - BW 2x45 secs
A3-2) Single leg Extension ISO - incline bench at 40 degrees, both sides back to back, 60 degree leg angle - 70lbs 2x45secs
Quad tendon -
A3) Single leg Extension ISO - both sides back to back - push against strap, lying back, 90 degree leg angle at 70+% effort - 2x45secs
A4) Side plank with leg abduction - left side - arm on 20 inch bench - 2x 45 secs
Achilles insertion -
1 min rest between each side
B1) SSB single leg calf raise - ISO at neutral - 45 secs x 80kg, 75kg x 2 sets
B2) SSB single leg bent knee calf raise - ISO at neutral - 45 secs x 80kg, 75kg x 2 sets
Tried 80kg and it was a bit hard, with some leg shaking, dropped back down to 75kg, and even that was borderline
----
stretch, except for left quad
Actually left patella tendon no longer aches with some mild stretching like when you a foot and tib stretch on a bench.
----
18 hour fast
2500+ calories burned according to Fitbit Charge 3
ate 1900+
-
Wednesday 5th May 2021
Upper outer quads achey and tight, relief after soft tissue work
Left quad tendon feeling much better
bodyweight without shoes = 84+ kg in winter clothing
--
morning mobility work
upper body stretches
split squat ISO, rear leg straight at 60 degrees - x 1 min
---
Afternoon - home
Soft tissue work - lower body
Tendon health and rehab - Heavier session
split squat ISO, rear leg straight at 90 degrees - x 45 secs
Spanish squat x 45 secs
Side plank with abduction on bench x 45 secs
Glute bridge x 45 secs
Plank - x 45 secs
Powersnatch and power clean complex x 20kg bar
1/2 Overhead squat 12kg bar x 5, 20kg x 10
Pin Squats
All reps 4 sec eccentric, paused and unloaded, to safeties, around 1/4 squat depth
Did these before the back squat of the same load
Front Squat - Iron edge XXheavy band around the knee - 20kg x5, 40kg x3, 60kg x3,
Belt/oly shoes - 80kg x3, 100kg x3, 107.5kg x3
107.5kg, felt good, upper back held strong.
Low bar squat
Did these after high bar of the same load - Iron edge XXheavy band around the knee - 20kg x5, 40kg x5, 60kg x5
oly shoes/belt - 80kg x5, 100kg x5, 110kg x5
High bar squat
minimal shoe/bare feet - Iron edge XXheavy band around the knee - 20kg x10, 40kg x5 , 60kg x5
belt/oly shoes/XXheavy band around the knee - 80kg x5, 100kg x5, 110kg x5
Iron edge XXheavy band around the knee
120kg x6
127.5kg x6
132.5kg x6
137.5kg x6 @ RPE 7
140kg x 2
Up 2.5kg from last week.
Then took 140kg for a ride, felt good. Not too heavy on the back.
The last time I did walkouts with 140kg it felt crazy heavy. Looks like all these long duration 90 sec SSB calf raise holds have beefed up my upper back :)
Changed things up today with pin squats instead of squatting down to a bench.
Which completely kills the stretch reflex, no chance for any bounce or hitching, so it should feel harder, but it kinda felt easier :)
Feels safer and form is closer to my normal squat, and you get rid of that searching for the bench feeling when walking out and squatting down.
On the bad side, each squat type had different depth to the safety bars - front squat the deepest, and low bar the highest....
my form/depth
(https://i.imgur.com/dd4D7Z3.jpg)
Pulls/Deadlifts - oly shoes and facing down slope of garage
Clean pull hook grip, lowered under control - 60kg x3
Clean high pull hook grip, lowered under control - 60kg x3, x5
Clean deadlift hook grip, slow eccentric - 100kg x3
3 sec eccentric, belt + straps - 120kg x3, 130kg x6 @ RPE 8
Up 5kg and 1 rep on top set from last week. Felt kinda hard so will stay here for a bit
This group in Oly shoes - alternating sets 2 mins rest
A1) SSB single leg calf raise - arm supported - Olys shoes, 2 inch elevated 3 sec eccentric and concentric, top half of ROM only - 30kg x5
both sides back to back - ISO 65kg x 45 secs, 65kg x10, 70kg x10 @ RPE 8
A2)SSB Tib raise - in oly shoes - SSB 30kg x 10, 55kg x 5
65kg x8, x10, 70kg x14 @ RPE 8
A3) SSB single leg bent knee calf raise - arm supported - Olys shoes, 2 inch elevated 3 sec eccentric and concentric, top half of ROM only - 30kg x5
both sides back to back - ISO 65kg x 45 secs, 65kg x12, 70kg x10 @ RPE 8
----
B1) SSB side bends controlled, alternating sides - 50kg x10, 65kg x16, 67.5kg x 16 @ RPE 7 (+2.5kg)
B2) Lying side leg raise - leg angled in front of body - Powerblock dumbbell on foot - 3 sec eccentric and concentric - BW x5, 5lbs x5, 10lbs 2x7 @ RPE 8
---
Rectus femoris release with 20kg barbell in seated position
stretch except left quad
----
12 hour fast - broke with raw carrots, cheese slice, handful of raw pistachio nuts
2700+ calorie burn according Fitbit Charge 3, not including weights
ate 2700
-
Thursday 6th May 2021
Mild drained feeling, moderate soreness in my calves and erectors.
Everything else not quite as sore
changed up my schedule
--
morning mobility work
upper body stretches
---
Tendon health - rehab
BBall control drills and dribbling - about 5 mins worth
Split squat ISO, rear leg straight, at 90 degrees - x 1 min
Spanish squat ISO - nylon strap vertical shins, vertical torso, 90 degree leg angle - BW x45 secs
-----
Rotating sets - 1 lower, then 1 upper - 1min rest
A) Side plank with leg abduction - arm on 20 inch bench - x 45 secs
B1) SSB Split Squat ISO - 2 hands supported - at 90 degree leg angle, rear leg straight - 1 min rest between sides-
50kg x 45 secs, 60kg x45secs, 62.5kg x 45 secs
C1) High Angle rows - 20kg x 12, 40kg x8,
controlled - 60kg 3x12 @ RPE 8 on last set (+1 rep)
C2) barbell curl - controlled 20kg x8, 27.5kg x12, 2x10 @ RPE 9 on last set (+1 rep)
12 10 10
----
B2) SSB single leg calf raise - ISO at neutral - 45 secs x 65kg, 70kg, 75kg
B3) Glute bridge, slider leg curl - BW x6 eccentrics + 1 rep
BW 2x10 @ RPE 8
single leg - 5 sec eccentrics x6
B4) SSB single leg bent knee calf raise - ISO at neutral - 45 secs x 65kg, 70kg, 70kg
----
stretch, except for left quad
----
6 hours later
rotating sets
A) Lying lateral leg abduction ISO - strap around knees - pushing at 70+% effort - right side only - 4 x 45secs
B) Single leg Extension ISO - both sides back to back - push against tie down strap, 90 degree leg angle at 70+% effort - 4 x 45secs
----
14 hour fast
2400+ calories burned according to Fitbit Charge 3
plan to eat 2000
-
Friday 7th May 2021
Another combo day - shuffling things around
Not set in stone, just trying to figure things out
went for a walk, then came back and did the rest
---
morning mobility work
upper body stretches
---
Tendon health - rehab
BBall control drills and dribbling - about 7 mins worth
Split squat ISO, rear leg straight, at 90 degrees - x 1 min
Spanish squat ISO - nylon strap vertical shins, vertical torso, 90 degree leg angle - BW x45 secs
rotating sets - 1 lower and then 1 upper
Tendon health Light session - at home
BBall control drills and dribbling - about 7 mins worth
Split squat ISO, rear leg straight, at 90 degrees - x 1 min
Spanish squat ISO - nylon strap vertical shins, vertical torso, 90 degree leg angle - BW x45 secs
Lateral plank with leg abduction - arm on 20 inch bench - BW x45 secs
Rotating sets - 1 min between
A1) Sled drag - tyre+30kg on grass - reverse drag x 40 secs + forward x 25 secs - 3 sets
+5kg, felt much harder. Forward drag stressed my achilles, had to lock the ankles
A2) band pull apart complex - 20 secs rest between- high to low, palms up + diagonal left+ diagonal right - Jumpstretch light band 3x12
A3) Band dislocates light jumpstetch band 2x15
A4) Monster band lateral lunge Alternating sides, 4 steps each way - XXHeavy + Xheavy band 3x16 @ RPE 8
----
Rotating sets between each - 1 mins rest
B1) SSB single leg calf raise - ISO at neutral - 45 secs x 60kg, 65kg, 65kg
B2) SSB Split Squat ISO - 2 hands supported - at 90 degree leg angle, rear leg straight - 1 min rest between sides-
50kg x 45 secs, 60kg x45secs, 65kg 2x45 secs
B3) SSB single leg bent knee calf raise - ISO at neutral - 45 secs x 60kg, 65kg, 65kg
B4) Jefferson curl - 20kg x10, 32.5kg 2x10 @ RPE 6
B5) Ivanko super gripper 77lbs x 5
Left arm - 86lbs x15 @ RPE 7, 92lbs 2x11 @ RPE 9
Right arm - 86lbs x15 @ RPE 7, 92lbs 2x11 @ RPE 8
upped the resistance one notch from 77lbs, still too easy, then went up to 92lbs
stretch, except for left quad
----
41 min walk/hike
middle of the walk - backward walking up a 30 degree sloped path x 2+ mins
----
rotating sets
wrist curl - hold at top - 20kg x8, 27.5kg 2x15 @ RPE 9 (+2.5kg, +1 rep)
Reverse wrist curl- hold at top - 10kg x8, 15kg 2x11 @ RPE 9
Plate pinch grip holds 2 hands 10kg bumper - x30secs
single hand 10kg bumper plate -
left hand x21secs , x? secs,
right hand x35 secs , x? secs
2x5kg plate x 45secs - not hard for both hands....
bumper plate is too slippery so switched to 2x5kg plates
Shoulder/cuff health routine
Loaded torso drop - using wall - 3x15
Cross to Overhead - Rogue light band - 2x12
loaded cross sweep - Rogue light band - 2x15
Wall Vee - slow- 2x6
High speed band pull apart - Rogue light band - 3x6
stretch
----
16 hour fast
3000+ calories burned according to Fitbit Charge 3, not including weights
ate 1800+
-
Saturday 8th May 2021
Sled drags yesterday stressed my achilles more than I wanted, a bit achey
Dropped the bent leg calf raise hold, will just focus on the straight leg one for the holds
--
morning mobility work
upper body stretches
---
Tendon health - rehab
BBall control drills and dribbling - about 7 mins worth
split squat ISO, rear leg straight at 90 degrees - x 1 min
Spanish squat ISO - nylon strap vertical shins, vertical torso, pushing knees out against the strap, 90 degree leg angle - BW 2x45 secs
rotating sets - 1 min rest inbetween
Glute Medius tendon -
A1-1) Side plank with leg abduction - Right side - arm on 20 inch bench - x 45 secs
A1-2) Lying lateral leg abduction ISO - strap around knees - pushing at 70+% effort - right side only 4x45secs
Patella/Quad tendon -
A2) Single leg Extension ISO - both sides back to back - push against strap, lying back, 90 degree leg angle at 70+% effort - 4x45secs
Achilles insertion -
A3) SSB single leg calf raise - ISO above neutral - 45 secs x 50kg, 60kg, 65kg, 70kg
stretch, except for left quad
---
45 min walk/hike
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
----
12 hour fast
2700+ calories burned according to Fitbit Charge 3
plan to eat 2000
-
Sunday 9th May 2021
Fatloss cycle 2 - Week 11
Height - 5'8.5"
weighed - 83kg (-0.3kg), 183lbs
waist - 34 3/8 inches (-1/8)
hip = 39.75
upper thigh = 25 (-1/8)
Right calf = 15 3/8 (-1/8)
Neck = 15 3/8
Wrist = 6.5
Tanita scale bodyfat% = 21.5% (+0.2)
Total loss so far - weight -4.5kg Waist 2.75 inches Tanita BF% -0.7%
Last week of diet break, back into it this week
-
Sunday 9th May 2021
Low level aches all over.
Pecs a bit sore, probably from all the stretching
Both achilles insertion a little inflamed...
--
morning mobility work
upper body stretches
----
bodyweight at home without shoes = 83+ kg
Soft tissue work - feet, TFL, low/mid adductors, erectors, obliques, and neck muscles
BBall practice session at WLC outdoor courts - fasted - 60 mins
1) 15 mins dribble and ball control drills
2) medium to high intensity moves, shots, layups, threes, drills vs cones
3) jumps at the 45 min mark, and dunks on 8 feet netball rim
4) A few sets of easy pogo jumps, and speed hops inbetween jumps and after
Mostly single leg jumps, and a few low effort 2 legged, and a few standing dunks on 8 feet netball rim.
No pain on jumps, and after the session from left Patella/quad tendons and right glute medius tendon
I should be healthy in 2 months time by the look of things.
Coolddown
Wall tib raise - BW 3x12 @ RPE 7
stretched upper
----
48 min walk/hike - moderately steep trail
backwards walking 20-25 degree sloped path - 2+ mins x 2
----
16 hour fast -
3100+ calorie burn according Fitbit Charge 3
plan to eat 2200+
-
Monday 10th May 2021
Achey and tired feeling from yesterday
But once the session was under way, I felt great during and after - so nice bit of active recovery
--
morning mobility work
upper body stretches
---
Tendon health - rehab
split squat ISO, rear leg straight at 90 degrees - x 1 min
Side plank with leg abduction - arm on 20 inch bench x 45 secs
Spanish squat ISO - nylon strap vertical shins, vertical torso, pushing knees out against the strap, 90 degree leg angle - BW x45 secs
rotating sets - 1 min rest inbetween
Glute Medius tendon -
A) Lying lateral leg abduction ISO - strap around knees - pushing at 70+% effort - right side only 4x45secs
Patella/Quad tendon -
B1) Single leg Extension ISO - both sides back to back - push against strap, lying back, 90 degree leg angle at 70+% effort - 2x45secs
B2) SSB Split Squat ISO - narrow stance, heel off the ground - 2 hands supported - at 90 degree leg angle, rear leg straight - 1 min rest between sides-
45 secs x 60kg, 65kg x 2 sets
This stresses my left quad tendon more than the leg extension ISO for some reason... you would think isolation exercise would be more targeted.....
Not much weight on the rear leg due to the narrow stance and forward knee shift. The leg position is not unlike taking a step down stairs.
This will also replace my bent knee SSB calf raise holds - my soleus was feeling it much more.
I figure it will "kill many birds with one stone" - it stresses my feet, soleus, achilles, and patella/quad tendons. Massive pump in my quads and glutes as well.
Plan is to do this in the afternoon and then 6 hours later, leg extension ISO. We'll see how my body responds
Achilles insertion -
C) SSB single leg calf raise - ISO above neutral - 45 secs x 50kg, 60kg, 65kg, 70kg, 65kg
Without having to do the bent knee version, I will be able to use more weight, as 70kg felt good today without any leg shake the bent knee version seems to be prone to
---
stretch, except for left quad
---
55 min walk/hike
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
----
6 hours later
rotating sets
A) Lying lateral leg abduction ISO - strap around knees - pushing at 70+% effort - right side only - 4 x 45secs
B) Single leg Extension ISO - both sides back to back - push against tie down strap, 90 degree leg angle at 70+% effort - 4 x 45secs
----
14 hour fast
2800 calories burned according to Fitbit Charge 3
plan to eat 2000+
-
Tuesday 11th May 2021
And just like that bodyweight has dropped back under 82kg, it's amazing how fast water weight drops off even with a slight reduction in food.
Achey all over
All damaged tendons back to about the usual feeling
Haven't done my post BBall upper body stuff yet this week, not sure where to slot them in....
--
morning mobility work
upper body stretches
---
Tendon health - rehab
split squat ISO, rear leg straight at 90 degrees - x 1 min
Spanish squat ISO - nylon strap vertical shins, vertical torso, pushing knees out against the strap, 90 degree leg angle - BW x45 secs
rotating sets - 1 min rest inbetween
Glute Medius tendon -
A1) Side plank with leg abduction - arm on 20 inch bench 3 x 45 secs
A2) Lying lateral leg abduction ISO - strap around knees - pushing at 70+% effort - right side only 2x45secs
Patella/Quad tendon -
B1) Single leg Extension ISO - both sides back to back - push against strap, lying back, 90 degree leg angle at 70+% effort - 2x45secs
B2) SSB Split Squat ISO - narrow stance, heel off the ground - 2 hands supported - at 90 degree leg angle, rear leg straight - 1 min rest between sides-
45 secs x 50kg, 65kg, 70kg x 2 sets
70kg feels fairly hard
Achilles insertion -
C) SSB single leg calf raise - ISO above neutral - 45 secs x 50kg, 65kg, 70kg, 75kg, 80kg
topped out at 80kg today and it felt ok, kinda hard, but can go heavier without leg shake/pain
---
stretch, except for left quad
---
58 min walk/hike
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
----
16 hour fast
2700+ calories burned according to Fitbit Charge 3
Ate 2100+
-
Thursday 14th May 2021
Took yesterday off. Just felt tired and sore.
Feeling better today.
Left quad tendon more inflamed, so not ready for the loaded split squat holds, back to leg extension ISOs
bodyweight without shoes = 84+ kg in winter clothing
--
morning mobility work
upper body stretches
---
Afternoon - home
Soft tissue work - lower body
Tendon health and rehab - Heavier session - fasted
split squat ISO, rear leg straight at 90 degrees - x 1 min
Spanish squat x 45 secs
Side plank with abduction on bench x 45 secs
Glute bridge x 45 secs
Plank - x 45 secs
Powersnatch and power clean complex x 20kg bar
1/2 Overhead squat 10kg bar x 10
Partial Squats
All reps 4 sec eccentric, paused and unloaded, to 21 inch bench
Did these before the back squat of the same load
Front Squat - Iron edge XXheavy band around lower quads - 20kg x5, 40kg x3, 60kg x3, 80kg, 90kg
Belt/oly shoes - 100kg x3, 110kg x3
110kg, felt good, but left collar bone is getting pressured by the bar :/
Low bar squat
Did these after high bar of the same load - Iron edge XXheavy band around lower quads - 20kg x5, 40kg x5, 60kg x5
oly shoes/belt - 80kg x5, 100kg x5, 110kg x5
High bar squat
minimal shoe/bare feet - Iron edge XXheavy band around the knee - 20kg x10, 40kg x5 , 60kg x5, 80kg
belt/oly shoes/XXheavy band around lower quads - 100kg x5, 110kg x5, 120kg x 6
belt/oly shoes/XXheavy band around lower quads
130kg x6
135kg x6
140kg x6 @ RPE 7
142.5kg x 3
Up 2.5kg on all worksets from last week.
Felt good and no twinges from left glute medius tendon. Quad tendons felt fine at this depth.
Only 142.4kg felt heavy on the shoulders.
Pulls/Deadlifts - oly shoes and facing down slope of garage
Clean pull hook grip, lowered under control - 60kg x3
Clean high pull hook grip, lowered under control - 60kg x3, 70kg x3, 80kg x3, 100kg x3
Clean deadlift
3 sec eccentric, belt + straps - 120kg x5, 130kg x5, 132.5kg x3 @ RPE 7
Up 2.5kg on top set, -2 reps. Keeping reps in the tank.
This group in Oly shoes - alternating sets 2 mins rest
A1) SSB single leg calf raise - arm supported - Olys shoes, 0.5 inch elevated 3 sec eccentric, top half of ROM only - 30kg x8, 50kg x8, 60kg x8
both sides back to back - 70kg x10, 80kg x8 @ RPE 8
A2)SSB Tib raise - in oly shoes - SSB 30kg x 10, 50kg x8, 60kg x8
70kg x8, 80kg x6 @ RPE 7
A3) SSB single leg bent knee calf raise - arm supported - Olys shoes, no elevation 3 sec eccentric, top half of ROM only - 30kg x8, 50kg x8, 60kg x8
both sides back to back - 70kg x10, 80kg x8 @ RPE 8
----
B1) SSB side bends controlled, alternating sides - 50kg x12, 60kg x12, 70kg x 12 @ RPE 7 (+2.5kg, - 4 reps)
B2) Lying side leg raise - leg angled in front of body - Powerblock dumbbell on foot - 3 sec eccentric and concentric - BW x8, 10lbs 2x8 @ RPE 8 (+1 rep)
---
stretch except left quad
----
14 hour fast
2700+ calorie burn according Fitbit Charge 3, not including weights
ate 3000
-
Friday 15th May 2021
Mild drained feeling.
Fairly sore calves, and overall achey feeling
Tendons feel like they are improving
--
morning mobility work
upper body stretches
---
Tendon health - rehab
split squat ISO, rear leg straight at 90 degrees - x 1 min
Spanish squat ISO - nylon strap vertical shins, vertical torso, pushing knees out against the strap, 90 degree leg angle - BW x45 secs
rotating sets - 1 min rest inbetween
Glute Medius tendon -
A1) Side plank with leg abduction - arm on 20 inch bench x 45 secs
A2) Lying lateral leg abduction ISO - strap around knees - pushing at 70+% effort - right side only 4x45secs
Patella/Quad tendon -
B1) Single leg Extension ISO - both sides back to back - push against strap, lying back, 90 degree leg angle at 70+% effort - 5x45secs
Achilles insertion -
C) SSB single leg calf raise - ISO above neutral - 45 secs x 50kg, 70kg, 80kg, 85kg 90kg, 90kg
90kg felt fairly hard, but no leg shake and still not limit yet, probably need to go up to 95-100kg to fully load the achilles tendon at the needed intensity
See how they feel tomorrow
---
45 min walk/hike
middle of the walk - backward walking up a 35 degree sloped path x 3 mins
released quads with olympic barbell.
lower body stretches , except for left qaud
----
16 hour fast
2700 calories burned according to Fitbit Charge 3
Ate 2500+
-
Whats your take on all the tendon work? Ive never done iso's in that style. I watched a vid that i think you linked to regarding plyos vs isos and how isos build up tendon strength/mass and are good for rehab and plyos are more for dynamic functionality but also build up tendons. Are you recovering from some serious stuff (i remember you mentioned an achilles thing and i think a quad tweak) or is your tendon work kind of like a preparatory block for transferring all the mass you built in the tendons into power with a plyo block? Also i suppose a difficulty of the iso style of training is progressive overload. For rehab purposes similar intensities are probably ok but do you overload your iso's? And have you noticed a carryover into other things from the tendon work?
Also your clean/squat numbers look pretty good considering the pretty low frequency you train those lifts. Do you think the tendon work contributed significantly to them?
-
Whats your take on all the tendon work? Ive never done iso's in that style. I watched a vid that i think you linked to regarding plyos vs isos and how isos build up tendon strength/mass and are good for rehab and plyos are more for dynamic functionality but also build up tendons. Are you recovering from some serious stuff (i remember you mentioned an achilles thing and i think a quad tweak) or is your tendon work kind of like a preparatory block for transferring all the mass you built in the tendons into power with a plyo block? Also i suppose a difficulty of the iso style of training is progressive overload. For rehab purposes similar intensities are probably ok but do you overload your iso's? And have you noticed a carryover into other things from the tendon work?
Also your clean/squat numbers look pretty good considering the pretty low frequency you train those lifts. Do you think the tendon work contributed significantly to them?
I'm rehabbing tendinopathy damage - ie the same type of thing in jumper's knee when the tendon itself has micro damage and gets inflamed where it joins muscle or or bone.
- both my lower achilles insertion, left side not too bad now, but right side still still aches.
- Left quad tendon a fair bit, and lower patella tendon less so now
- right glute medius tendon
I'm past the worst of it, so well on the way towards recovery.
All of it caused by just too much jump volume and intensity before my body can handle it.
Right glute medius tendon inury from over aggressive penultimate push.... then tendon there gets inflamed and swells up, so gets compressed in the small space in that area, not unlike shoulder impingement. I ignored it, but wasn't really educated on how to rehab it, and then one squat session with the SSB with 100kg, on the way up, it got overly compressed and hurt like crazy, and I could barely walk or sit without pain for a while.
I also have squat hip shift issues which may have contributed to the issue.
ISO are good for softening the tendon, from tissue creep, where it attaches to muscle, so it's more compliant - so good for health but worse for performance.
Plyos stiffen the tendons there but so there is less give, better for performance, but the tendon also gets forced to take more load and stretch, so it better be strong enough to handle the fast loading or you get tendinopathy.
Older people like me, I'm 50, have stiffer tendons from age. That explains why I could handle the insane jump volume and intensity back in my 20s-40s back then, but not now!
Jake Tuura's channel has some good info on it
https://www.youtube.com/channel/UCGi0IxcAiCyOGmvTjVqAHiw/videos
You need to load the ISOs quite heavy/hard , >70% intensity for it to have an effect on the tendons.
Yielding ISO where you hold a load is is easy enough, load on the bar, but overcoming ISO, where you push against a strap/object is harder to gauge, but I find the correct intensity results in crazy burn after 40 secs.
You can also put a spring scale under the foot to get some feedback or a strain gauge on the strap.
And yes any time it starts to completely feel pain free and easier, I increase the load/tension so it's hard again - tendons need it
Holding for at least 30 secs, causes the stress shielding of the damaged areas to relax, and allow them to get stressed so they can repair.
Then there is tissue creep where the tendon stretches over time under the tension, forcing the muscle to contract more to make up the length change.
I have noticed hypertrophy - well considering the volume and doing them every day just about, you sort of expect that, even though there isn't much muscle damage, but I sure get achey/sore from it in a different way. I suppose a yeilding ISO where you hold a load is similar to a very slow eccentric, especially with heavy weights.
But I have noticed the muscles are rapidly twitching on and off while doing them. The shake is usually a sign that high threshold motor units have been recruited as they have poor fine motor control.
Not sure about strength gains at the joint angle used, hut I suppose hypertrophy indirectly will improve strength eventually.
There should be some neural gains, if I did shorter more intense holds.
I find I do better with lower frequency on heavier compounds. But my squats are partials, to avoid compressing my injured tendons, so I'm not as strong right now as you think :)
But I have noticed the squat has gotten significantly easier/lighter feeling >120kg loads.
Not sure if the ISOs have helped here, or just supporting the SSB on my back for the ISO for long durations are more the reason
-
Saturday 15th May 2021
Still feeling achey, especially my calves
Injured tendons feeling much better
--
morning mobility work
upper body stretches
---
Tendon health - rehab
split squat ISO, rear leg straight at 90 degrees - x 1 min
Spanish squat ISO - nylon strap vertical shins, vertical torso, pushing knees out against the strap, 90 degree leg angle - BW 2x45 secs
rotating sets - 1 min rest inbetween
Glute Medius tendon -
A1) Side plank with leg abduction - arm on 20 inch bench x 45 secs
A2) Lying lateral leg abduction ISO - strap around knees - pushing at 70+% effort - right side only 4x45secs
Patella/Quad tendon -
B1) Single leg Extension ISO - both sides back to back - push against strap, lying back, 90 degree leg angle at 70+% effort - 4x45secs
Achilles insertion -
C) SSB single leg calf raise - ISO above neutral - 45 secs x 50kg, 70kg, 90kg, 95kg, 95kg
Topped out at 95kg today, and it felt hard, but still not limit yet, not much shake at all. Will eventually move to 100kg
See how my achilles feel tomorrow morning.
---
53 min walk/hike
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
released quads with olympic barbell.
lower body stretches , except for left quad
----
16 hour fast
2800 calories burned according to Fitbit Charge 3
Ate 4100+
Yes I went full retard....
-
Sunday 16th May 2021
Still achey, calves especially
Achilles not worse from the 95kg ISO holds, so 100kg next time should be OK
Have not done any upper body work this week... not sure when I will slot them in yet...
Have to change things and compress down to 2 main sessions.
--
morning mobility work
upper body stretches
----
bodyweight at home without shoes = 84+ kg
Soft tissue work at home - just feet
BBall practice session at WLC outdoor courts - fasted - 68 mins
1) 15 mins dribble and ball control drills
2) medium to high intensity moves, shots, layups, threes, drills vs cones
3) jumps at the 45 min mark, and dunks on 8 feet netball rim
4) A few sets of easy pogo jumps, and speed hops inbetween jumps at the end
I pushed my jumps fairly hard today and it was pain free all round, even though I'm not healthy yet, tendon wise.
Did all types of jumps, single and 2 legged, standing, 1 step, L-R, and R-L plants
stretched upper body
----
14 hour fast -
2900+ calorie burn according Fitbit Charge 3
plan to eat 2200+
Lost week in terms of fat loss, just ate too much.....
-
Monday 17th May 2021
Not feeling too bad today, legs losing the stiff feeling. No drained feeling even with the jumping.
Cutting back on stuff I would normally do yesterday helped.
Left quad tendon slightly more achey this morning, and my right glute medius tendon as well.
Both Achilles feel Ok, no worse than before.
--
morning mobility work
upper body stretches
---
Tendon health - rehab
dropped a set off from the main exercises, I feel 3 sets is enough at this level of effort and daily dosing
split squat ISO, rear leg straight at 90 degrees - x 1 min
Spanish squat ISO - nylon strap vertical shins, vertical torso, pushing knees out against the strap, 90 degree leg angle - BW x45 secs
rotating sets - 1 min rest inbetween
Glute Medius tendon -
A1) Side plank with leg abduction - arm on 20 inch bench x 45 secs
A2) Lying lateral leg abduction ISO - strap around knees - pushing at 70+% effort - right side only 3x45secs
Patella/Quad tendon -
B1) Single leg Extension ISO - both sides back to back - push against strap, lying back, 90 degree leg angle at 70+% effort - 3x45secs
Achilles insertion -
C) SSB single leg calf raise - ISO above neutral - 30kg x15 secs, 50kg x 15 secs,
45 secs x 70kg, 90kg, 95kg, 100kg
last set with 100kg felt hard but not max for this time and no leg shakes, so can probably do 105kg, but will stay at 100kg for a bit.
---
45 min walk/hike
middle of the walk - backward walking up a 20-30 degree sloped path x 3.5 mins
towards end of walk - Straight leg, max ROM walk up 30-35 degree sloped path x 2 mins
released quads with olympic barbell, and calves with kettle bell handle
lower body stretches , except for left quad
----
16 hour fast
2700+ calories burned according to Fitbit Charge 3
plan to eat 2000+
-
Tuesday 18th May 2021
Usual achey feelings
All tendons feeling better.
Achilles insertions feels incrementally better than before, with the bump to 100kg on calf raise ISO
--
morning mobility work
upper body stretches
---
Tendon health - rehab
split squat ISO, rear leg straight at 90 degrees - x 1 min
Spanish squat ISO - nylon strap vertical shins, vertical torso, pushing knees out against the strap, 90 degree leg angle - BW 2x45 secs
rotating sets - 1 min rest inbetween
Glute Medius tendon -
A1) Side plank with leg abduction - arm on 20 inch bench x 45 secs
A2) Lying lateral leg abduction ISO - strap around knees - pushing at 70+% effort - right side only 3x45secs
Patella/Quad tendon -
B1) Single leg Extension ISO - both sides back to back - push against strap, lying back, 90 degree leg angle at 70+% effort - 3x45secs
Achilles insertion -
C) SSB single leg calf raise - ISO above neutral - 15 secs x 30kg, 50kg, 70kg
45 secs x 90kg, 95kg, 100kg, 100kg
100kg feeling hard'ish, but not limit. Will likely go up to 105kg sooner or later
---
68 min walk/hike
middle of the walk - backward walking up a 30 degree sloped path x 3 mins
towards end of walk - Straight leg, max ROM walk up 30-35 degree sloped path x 2 mins
released quads with olympic barbell, and calves with kettle bell handle
lower body stretches, except for left quad
----
18 hour fast
2900+ calories burned according to Fitbit Charge 3
plan to eat 2000+
-
Wednesday 19th May 2021
Calves feeling pretty sore from the kettle bell handle soft tissue work from yesterday, but also a nice feeling of looseness in them.
Funny how I didn't get that feeling from rolling my calves with a massage ball or hard roller....
Felt decent, so decided to train today instead of waiting till tommorrow.
bodyweight = 86+ kg in winter clothing + shoes
--
morning mobility work
upper body stretches
---
Afternoon - home
Soft tissue work - just feet, TFL, erectors and outer quads. pec minor
Tendon health and rehab - Heavier session - fasted
split squat ISO, rear leg straight at 90 degrees - x 1 min
Spanish squat x 45 secs
Side plank with abduction on bench x 45 secs
Glute bridge x 45 secs
Plank - x 45 secs
Power clean and power snatch complex x 20kg bar
1/4 Overhead squat 10kg bar x 10, 20kg bar x 12
Partial Squats
All reps 3-4 sec eccentric, paused and unloaded, to 21 inch bench
Did these before the back squat of the same load
Front Squat - Iron edge XXheavy band around lower quads - 20kg x5, 40kg x3, 60kg x3, 80kg x3
Belt/oly shoes - 100kg x3, 110kg x3, 112.5kg x3
112.5kg, felt solid, but left collar bone was once again beat up!
I messed around with my grip and it still hurt. The only solution which didn't hurt was using a zombie, arms forward bar rack, but that is not ideal...
Looking in the mirror I can see my left collar bone sticks up more than my right side for some reason.
Low bar squat
Did these after high bar of the same load - Iron edge XXheavy band around lower quads - 20kg x5, 40kg x5, 60kg x3, 80kg x3
oly shoes/belt - 100kg x3, 110kg x3
High bar squat
minimal shoe/bare feet - Iron edge XXheavy band around the knee - 20kg x10, 40kg x5 , 60kg x5, 80kg
belt/oly shoes/XXheavy band around lower quads - 100kg x5, 110kg x5, 120kg x 6
belt/oly shoes/XXheavy band around lower quads
132.5kg x5
137.5kg x6
142.5kg x6 @ RPE 7
145kg x 3
Pin squats - 2 inch lower depth 120kg x3
Up 2.5kg on all work sets from last week.
Felt good and solid. 145kg felt heavy on my shoulders
Then tried a few reps onto the safeties 2 inches lower, without the bands around the lower quads, and it felt OK. No pain but felt quite a bit harder
Pulls/Deadlifts - oly shoes and facing down slope of garage
Clean pull hook grip, lowered under control - 60kg x3
Clean high pull hook grip, lowered under control - 60kg x3, 70kg x3, 80kg x3, 90kg x3, 100kg x3
Clean deadlift
3 sec eccentric, belt + straps - 120kg x5, 130kg x5, 135kg x3 @ RPE 7
Up 2.5kg on top set. Deadlifts feeling easier
This group in Oly shoes - alternating sets 1 mins rest
A1) SSB single leg calf raise - arm supported - Olys shoes, 0.5 inch elevated 3 sec eccentric, top half of ROM only - 30kg x6, 50kg x6, 70kg x6
both sides back to back - 80kg x7, 85kg 2x7 @ RPE 7
A2)SSB Tib raise - in oly shoes - 30kg x8, 50kg x8, 70kg x8
80kg x7, 85kg 2x6 @ RPE 8
A3) SSB single leg bent knee calf raise - arm supported - Olys shoes, no elevation 3 sec eccentric, top half of ROM only -30kg x6, 50kg x6, 70kg x6
both sides back to back - 80kg x6, 85kg 2x6 @ RPE 7
----
B1) SSB side bends controlled, alternating sides - 50kg x12, 70kg x 12, x 14 @ RPE 8
B2) Lying side leg raise - leg angled in front of body - Powerblock dumbbell on foot - 3 sec eccentric and concentric - BW x8, 10lbs 2x9 @ RPE 8 (+1 rep)
B3) Glute bridge, slider leg curl - BW x6 eccentrics + 2 reps
BW 3x6 @ RPE 8
Jefferson curl - 20kg x10, x12
----
16 hour fast
2800+ calorie burn according Fitbit Charge 3, not including weights
Plan to eat 2000+
-
Thursday 20th May 2021
Feel surprisingly good for a day after squats/deadlifts - not all that tired feeling
Achilles insertions still ache upon waking and walking, but there is minimal pain now when pressing directly against the back of the heel.
Used to hurt quite a lot doing that
--
morning mobility work
upper body stretches
---
Tendon health - rehab
split squat ISO, rear leg straight at 90 degrees - x 1 min
Spanish squat ISO - nylon strap vertical shins, vertical torso, pushing knees out against the strap, 90 degree leg angle - BW 2x45 secs
rotating sets - 1 min rest inbetween
A1) Side plank with leg abduction - arm on 20 inch bench x 45 secs
A2) Lying lateral leg abduction ISO - strap around knees - pushing at 70+% effort - right side only 3x45secs
B1) Single leg Extension ISO - both sides back to back - push against strap, lying back, 90 degree leg angle at 70+% effort - 3x45secs
C) SSB single leg calf raise - ISO above neutral - 15 secs x 30kg, 50kg, 30secs x 70kg
45 secs x 90kg, 100kg, 100kg
100kg fairly hard, but pain free
---
45 min walk
middle of the walk - backward walking up a 20-30 degree sloped path x 3.5 mins
towards end of walk - backward walking up a 30-35 degree sloped path x 1 min
Straight leg, max ROM walk up 30-35 degree sloped path x 1 min
released quads with olympic barbell, and calves with kettle bell handle
lower body stretches, except for left quad
----
12 hour fast
2600+ calories burned according to Fitbit Charge 3
ate 2200+
-
Friday 21st May 2021
Legs are starting to feel good already.
Calves are pretty sore, these heavy ISO are starting to act like slow eccentrics...
Noticing the Achilles responding positively to the 100kg ISO calf raise holds.
best it's felt upon waking and walking cold.
Combo session today - squeezed in my upper body stuff.
Had planned to do more, but the targeted muscles are already plenty tired by then, will find another day to slot them in
--
morning mobility work
upper body stretches
---
Tendon health - rehab
split squat ISO, rear leg straight at 90 degrees - x 1 min
Spanish squat ISO - nylon strap vertical shins, vertical torso, pushing knees out against the strap, 90 degree leg angle - BW 2x45 secs
Lying lateral leg abduction ISO - Iron Edge XXheavy + heavy band around lower quads - right side only 2x45secs
rotating sets - 1 min rest in between
A) Monster band lateral lunge - Alternating sides, 2 steps each way - XXHeavy + Xheavy band 2x16
3 steps each way x 18
B) Band pull apart complex - 20 secs rest between- high to low, palms up + diagonals alternating sides - JumpStretch light band 2x10
C) Single leg Extension ISO - both sides back to back - push against strap, lying back, 90 degree leg angle at 70+% effort - 3x45secs
----
A) SSB single leg calf raise - 30kg x 5 paused reps + 8 x heel off the ground 1/4 squats, 60kg x 15sec ISO + + 8 x heel off the ground 1/4 squats
ISO above neutral - 45 secs x 80kg, 90kg, 100kg, 105kg
Wow the warmup sets feel ridiculously easy compared to before! Guess the body has gotten used to 100kg already
Bumped top set to 105kg and it felt OK, hard but not limit.
B) Pullups, shoulder touching bar handles - Hang and 20 scap shrugs to warmup
Dead hang/paused - BW x 2, x1, x6, x5, with controlled eccentric x4 @ RPE 9
C) 20 inch feet elevated deficit pushup, with handles - 45 degree angle grip - BW 3x12 explosive @ RPE 8
used my Powerblock dumbbells as pushup handles to increase ROM
----
A) High angle rows - 20kg x12, 40kg x8, 60kg x1
62.5kg 3x10 @ RPE 8
Holding the position feels way easier since I started deadlifting and clean pulls with a slow eccentric
B) Hanging leg raise, feet to hands BW x7, x6, x4 @ RPE 9
A bit awkward to do with my home setup, so I'll move it to post BBall day at the park
----
W Scarecrow external rotations - 5lbs x15, 7.5lbs x15, 10lbs x 15 @ RPE 6
A few reps of - bent knee and straight legged Ab wheels
Loaded torso drops 2x15
---
32 min walk
middle of the walk - backward walking up a 20-30 degree sloped path x 3.5 mins
----
14 hour fast
2900 calories burned according to Fitbit Charge 3
plan to eat 2200
-
Saturday 22nd May 2021
pecs pretty sore today and overall achey feeling
Decided to rest up
May BBall tomorrow, but it might rain
--
morning mobility work
upper body stretches
---
68 min walk/hike
middle of the walk - backward walking up a 30 degree sloped path x 3 mins
towards end of walk - Straight leg, max ROM walk up 30-35 degree sloped path x 2 min
----
16 hour fast
2600 calories burned according to Fitbit Charge 3
plan to eat 2000-2200
-
Sunday 23rd May 2021
Pecs still very sore, and upper back/neck less so.
Calves also still fairly sore as well.
Definitely not fresh, but I need to move
----
bodyweight at home without shoes = 84+ kg
Soft tissue work at home - just feet
BBall practice session at WLC outdoor courts - 60 mins
1) 15 mins dribble and ball control drills
2) medium intensity moves, shots, layups
3) jumps at the 45 min mark, and dunks on 8 feet netball rim
4) A few sets of easy pogo jumps, 2legegd hops, star drill jumps, and lateral skips with arm swing
And some jogging on balls of my feet, length of court.
No pain on jumps, but only medium effort jumps of all types, mostly single leg and standing/1 step
Then did some lower intensity reactive work to start conditioning my achilles tendons. Right achilles some dull ache, but not too bad now.
---
30 min walk -
backwards walking 20-25 degree sloped path - 2+ mins
=----
14 hour fast -
2800+ calorie burn according Fitbit Charge 3
ate 3800+
-
Monday 24th May 2021
Pecs still sore from 3 days ago. A little beat up and achey, but no flareups from yesterday.
Achilles insertions no worse after the reactive work yesterday.
Combo session today
--
morning mobility work
upper body stretches
Wall Vee slides - slow- 3x10
---
Tendon health - rehab
Broom behind the neck press and dislocate stretch
split squat ISO, rear leg straight at 90 degrees - x 1 min
Spanish squat ISO - nylon strap vertical shins, vertical torso, pushing knees out against the strap, 90 degree leg angle - BW 2x45 secs
Side plank with leg abduction - arm on 20 inch bench x 45 secs
rotating sets - 1 min rest inbetween
A) Lying lateral leg abduction ISO - pushing at 70+% effort - right side only - Iron Edge XXHeavy band + heavy band around lower quads x45secs
strap around lower quads 2x 45secs
B1) Single Leg Wall sit - at 90 degrees, actively pushing leg into floor at 70+% effort - 2x 45secs
B2) Single leg Extension ISO - both sides back to back - push against strap, lying back, 90 degree leg angle at 70+% effort - 2x45secs
Changing things up, adding back in the active push wall sits - brutal burn and pump!
C) Barbell curl - controlled 20kg x8, 27.5kg x3, 27.5kg 2x12, x10 @ RPE 9 on last set (+2 reps on second set)
-----
A) SSB single leg calf raise - 30kg x 8 paused reps + 8 x heel off the ground 1/4 squats, 60kg x 15sec ISO + 8 x heel off the ground 1/4 squats, 80kg x 30 secs
ISO above neutral - 45 secs x 95kg, 105kg, 105kg, 105kg
105kg tough, but should be able to move to 110kg soon.
B1) Ivanko super gripper - 77lbs x 6
Left arm - 92lbs 2x12, x10 @ RPE 9
Right arm - 92lbs 3x12 @ RPE 8
+2 reps on main sets
B2) Plate pinch grip holds 2 hands 10kg urethane coated plate - x30secs
single hand 10kg 1urethane coated plate - 3x45secs @ RPE 8
--------------
45 min walk
middle of the walk - backward walking up a 20-30 degree sloped path x 3 mins
towards end of walk - backward walking up a 30-35 degree sloped path x 1 min
Straight leg, max ROM walk up 30-35 degree sloped path x 1 min
released quads with olympic barbell, and calves with kettle bell handle
lower body stretches, except for left quad
Shoulder/cuff health routine
Loaded torso drop - using wall - 2x15
Cross to Overhead - Rogue light band - 3x12
loaded cross sweep - Rogue light band - 3x12
High speed band pull apart - Rogue light band - 3x6
-----------------
6 hours later
Peterson step up/sissy squat hybrid ISO - 8 inch steps - support leg on floor - 5 x 45secs
Interesting, no pain in left quad tendon while doing these, even though there was some in the earlier session....
----
12 hour fast
2800+ calories burned according to Fitbit Charge 3
ate 2000+
-
Tuesday 25th May 2021
A bit tired feeling from the stuff I did yesterday... yeah barbell curls are more tiring than you expect when taken near failure.
My whole back has work to stablize the load etc
Biceps not sore at all, but upper back/cuffs are
--
morning mobility work
upper body stretches
---
Tendon health - rehab
Broom behind the neck press and dislocate stretch
split squat ISO, rear leg straight at 90 degrees - x 1 min
Spanish squat ISO - nylon strap vertical shins, vertical torso, pushing knees out against the strap, 90 degree leg angle - BW x45 secs
Side plank with leg abduction - arm on 20 inch bench x 45 secs
on floor x 45 secs
on the floor is damn hard!
rotating sets - 1 min rest inbetween
A1) Lying lateral leg abduction ISO - pushing at 70+% effort - strap around lower quads - right side only - 2x 45secs
A2) 1/4 squat position, push against belt around lower quads - 70+% effort - 2x 45 secs
B1) Single leg Extension ISO - both sides back to back - push against strap, lying back, 90 degree leg angle at 70+% effort - 2x45secs
B2) Peterson step up/sissy squat hybrid ISO - 8 inch step - support leg on floor - pushing into floor > 70% effort - 2 x 45secs
-----
A) SSB single leg calf raise - 30kg x 5 paused reps + 5 x heel off the ground 1/4 squats, 70kg x 15sec ISO + bent knee 15secs
ISO above neutral - 45 secs x 90kg, 105kg, 105kg
B) Manual resistance single leg calf raise ISO - loose Nylon belt, with strap to wood plank, push > 70% effort
45 secs x 2
Last time I tried these I put the strap over my back, with towel padding, and then under the wood plank, which stressed my back quite a bit...
Today I got smart and used a belt, rigging it up like a belt squat/dip belt, low on the hip.
It allows you to push as hard as you can without any discomfort
Much higher effort and load on the achilles than letting gravity do the work with weights, and safer, but no easier.
Will eventually replace my SSB calf raise holds with this, gives my back a rest
--------------
30 min walk
----
16 hour fast
2700 calories burned according to Fitbit Charge 3
plan to eat 1800+
-
Wednesday 26th May 2021
Legs and hips feeling pretty achey, so rested today
But had to do some ISO
Achilles tendon insertions feeling improved from the manual resistance calf raise ISO... waking walk pain is down a noticeable amount
--
morning mobility work
upper body stretches
---
Tendon health - rehab
split squat ISO, rear leg straight at 90 degrees - x 1 min
Peterson step up/sissy squat hybrid ISO - 8 inch step - support leg on floor - pushing into floor > 70% effort - 4 x 45secs
A bit of left quad tendon ache
7 hours later
A) Peterson step up/sissy squat hybrid ISO - 8 inch steps - support leg on floor - 4 x 45secs
No pain at all, no way the tendon could have changed that quickly?!
B) Lying lateral leg abduction ISO - pushing at 70+% effort - right side only - strap around lower quads 4x 45secs
----
2100 calories burned according to Fitbit Charge 3
ate 1900
wow low calorie burn when you sit on your ass
-
Thursday 27th May 2021
Feeling better today, but still fairly sore and achey all over.
The best my achilles insertions have felt this morning, straight out bed walking pain is down to a 1/10 for left side, and 2/10 for right.
It looks like the manual resistance calf raise ISO aginst a belt/strap and wood plank is superior to holding a heavy load for loading the achilles.
Left quad tendon also feels way better. 1/4 squatting/deadlifting down to pick up the bathroom scale, my usual pain test was actually pain free. Start of the week, the pain was about 3/10
So the lack of pain last night on the ISO work was a good sign after all.
So it seems leg extension ISO at 90 degrees does not load my left quad tendon as well as as the Peterson step up/Sissy squat hybrid I have been doing.
The amount of pain you get in each says as much.
Plus one is closer to how I would use my legs.
For that reason I might start doing lateral lunge push into wall ISO, in place of the lying leg raise against strap.
At this rate of progress I could be fully healthy within a few weeks!
bodyweight = 83+ kg without shows
--
morning mobility work
upper body stretches
---
Afternoon - home
soft tissue work - all lower body and pec/lats
Tendon health and rehab - Heavier session - fasted
split squat ISO, rear leg straight at 90 degrees - x 1 min
Spanish squat 2x45 secs
Side plank with abduction on bench x 45 secs
Glute bridge x 45 secs
Plank - x 45 secs
lateral lunge push into wall 2x 45 secs
Power clean and power snatch complex x 20kg bar
1/4 Overhead squat 10kg bar x 10, 20kg bar x 12
Partial Squats
All reps 3 sec eccentric, paused, to 20 inch bench
Did these before the back squat of the same load
Front Squat - Iron edge XXheavy band around lower quads - 20kg x5, 40kg x3, 60kg x3, 80kg x3
Belt/oly shoes - 100kg x3, 110kg x3, 115kg x3
115kg didn't feel too bad.
Used a closer grip today, which puts my front delts higher, so left collar bone wasn't as smashed up.
Low bar squat
Did these after high bar of the same load - Iron edge XXheavy band around lower quads - 20kg x5, 40kg x5, 60kg x3, 80kg x3
oly shoes/belt - 100kg x3, 115kg x3
High bar squat
minimal shoe/bare feet - Iron edge XXheavy band around the knee - 20kg x10, 40kg x5 , 60kg x5, 80kg
belt/oly shoes/XXheavy band around lower quads - 100kg x5, 115kg x5
belt/oly shoes - no bands
125kg x5
135kg x6
140kg x6
145kg x6 @ RPE 7
147.5kg x 3
Felt solid. Up 2.5kg on all work sets from last week.
147.5kg felt heavy and a little wobbly, but not that hard for my legs.
Went lower today, dropped the bench down to 20 inches, didn't feel too much harder
No quad tendon or glute medius tendon pain, but both sides of glute medius felt pretty achey... the ISOs causing more fatigue than you would think.
Especially when I went slightly wider stance.
Was able to use an inch closer grip on each side. Looks like all the pec minor stretching has had an effect.
(https://i.imgur.com/ilFNITF.jpg)
Pulls/Deadlifts - oly shoes and facing down slope of garage
20kg Clean high pull x 5 + clean grip power snatch x 5
Clean high pull hook grip, lowered under control - 60kg x3, 70kg x3, 80kg x3, 90kg x3, 100kg x3, 110kg x3
110kg felt hard but was able to still pop it up over my belly button.
Clean deadlift
3 sec eccentric, belt + straps - 120kg x5, 130kg x5, 135kg x3 @ RPE 7
Whoops forgot to up the weight 2.5kg on top set, oh well, next week I do 140kg
Eccentric is looking more like an RDL
This group in Oly shoes - alternating sets 1 mins rest
A1) SSB single leg calf raise - arm supported - Olys shoes, 0.5 inch elevated 3 sec eccentric, top half of ROM only - 30kg x5, 50kg x5, 70kg x5
both sides back to back - 90kg x8, 100kg 2x8 @ RPE 8
calves have gotten a lot stronger, 100kg doesn't feel as hard as 90kg used to feel
A2)SSB Tib raise - in oly shoes - 30kg x8, 50kg x8, 70kg x8
90kg x6, 100kg x5, 90kg x 6 @ RPE 8
Tibs are not quite as strong as my calves.
A3) SSB single leg bent knee calf raise - arm supported - Olys shoes, no elevation 3 sec eccentric, top half of ROM only - 30kg x5, 50kg x5, 70kg x5
both sides back to back - 90kg x8, 100kg 2x8 @ RPE 8
---
Skipped SSB side bends, lying lateral leg raises, glute bride slider leg curls and jefferson curls - ran out of time, session too long....
Might do them tomorrow, we shall see
----
16 hour fast
2900 calorie burn according Fitbit Charge 3, not including weights
Plan to eat 2000+
-
Friday 28th May 2021
Quads, glutes and calves pretty sore. Mild drained feeling
--
morning mobility work
upper body stretches
---
Tendon health - rehab
split squat ISO, rear leg straight at 90 degrees - x 1 min
Spanish squat ISO - nylon strap vertical shins, vertical torso, pushing knees out against the strap, 90 degree leg angle - BW x45 secs
rotating sets - 1 min rest inbetween
A) lateral lunge push into wall - non working leg held high with a bent knee - 4x 45 secs
B1) Single leg Extension ISO - both sides back to back - push against strap, lying back, 90 degree leg angle at 70+% effort - 2x45secs
B2) Peterson step up/sissy squat hybrid ISO - 8 inch step - support leg on floor - pushing into floor > 70% effort - 3 x 45secs
-----
A) Manual resistance single leg calf raise ISO - loose Nylon belt, with strap to wood plank, push > 70% effort
45 secs x 5
B) Glute bridge, slider leg curl - BW x6 eccentrics + 3 reps
BW 2x10 @ RPE 7
Single leg eccentrics - BW x 6
Jefferson curl - 20kg x10, 60lbs x 8, 30kg x8
--------
33 min walk -
backwards walking 20-25 degree sloped path - 3 mins
-------
7 hours later
A) Peterson step up/sissy squat hybrid ISO - 8 inch steps - support leg on floor - 4 x 45secs
B) lateral lunge push into wall - non working leg held high with a bent knee - 4x 45 secs
----
2700 calories burned according to Fitbit Charge 3
ate 1900+
-
Saturday 29th May 2021
Damn calves feel so sore from those manual resistance calf raise ISO I did yesterday!
Hips/glutes also pretty sore from the lateral wall pushes...
On the other hand, wow, my achilles insertions feel so much better. The pain straight out of bed, and then walking, is almost totally gone!
This week has seen a dramatic improvement there - probably between the increase to near limit SSB calf raise ISO and the manual resistance one.
I think the game changer is pushing as hard as you can against a hip belt/strap and wood plank, as your upper body is no longer the limiting factor, and you can apply way more force than relying on gravity and a heavy load, which has a lot more weak links and can divert the stress to other areas.
The searing burn I get on these vs the SSB holds tells me it's way more intense.
Due to the soreness, and improved achilles health, I didn't do any calf ISO today. Let them recover a bit for BBall tomorrow.
Was going to totally rest up, but decided to do my quad and glute medius tendon ISOs
--
morning mobility work
upper body stretches
---
Tendon health - rehab
split squat ISO, rear leg straight at 90 degrees - x 1.5 mins
Spanish squat ISO - nylon strap vertical shins, vertical torso, pushing knees out against the strap, 90 degree leg angle - BW x45 secs
rotating sets - 1 min rest inbetween
A) 1/8 squat position, push against belt around lower quads - 70+% effort - 4x 45 secs
B) Peterson step up/sissy squat hybrid ISO - 8 inch step - support leg on floor - pushing into floor > 70% effort - 4 x 45secs
--------
30 min walk -
backwards walking 20-25 degree sloped path - 3 mins
----
2500 calories burned according to Fitbit Charge 3
ate 2200
-
Sunday 30th May 2021
Fatloss cycle 2 - Week 14
Height - 5'8.5"
weighed - 82.4kg (-0.6kg), 182lbs
waist - 34.5 inches (+1/8)
hip = 40 (+0.25)
upper thigh = 25
Right calf = 15 5/8 (+2/8)
Neck = 15.5 (+1/8)
Wrist = 6.5
Tanita scale bodyfat% = 22% (+0.5)
Total loss so far - weight -5.1kg Waist 2 5/8 inches Tanita BF% -0.2%
So after a month off from not losing any fat I'm back on it.
Differences from week 11, the last time I took any measurements to week 14, today.
More or less the same, but I was quite a bit heavier 2 weeks ago.
I think I may have gained some muscle mass in my glutes/hips and calves.
-
Sunday 30th May 2021
Still pretty sore all over.
Achilles feels good, almost back to 100%, left side especially, Right side about 90%
----
bodyweight at home without shoes = 83+ kg
Soft tissue work at home - feet, outer quads/TFL, and upper back/lats
BBall practice session at WLC outdoor courts - 65 mins
1) 15 mins dribble and ball control drills
2) medium/high intensity moves, shots, layups
3) jumps at the 35 min mark, and dunks on 8 feet netball rim - a few high effort jumps - mostly single legged , with three 2 legged ones.
4) A few sets of easy pogo jumps, 2legged hops between jumps
5) 3 sets x all back to back
Jogging semi prime times on balls of my feet to half court and back
lateral skips with arm swing from one side to other and back
pogo jumps x 10 at 50% effort
2 legged hops in star pattern - 3 each axis
star pattern skips - 2 each exis
Now that my achilles felt great today, I increased the volume a bit more and upped the intensity a tiny bit more on the running and hops.
The power skip type jogging feels amazing, no hint of any discomfort. Bouncing along on my feet and posterior chain.
Jumps felt good today, only minor discomfort in the warm ups in my left quad tendon and right glute medius.
I did 3 hard effort 2 legged approach jumps today.
I touched around 9'6", so yeah well down from a few weeks back, where I touched the 9'10" rim at a heavier 3kg bodyweight of 86kg.
Legs are so fatigued right now.
Once I'm healthy I'm going to do a 3 month deload and peak my jump.... hoping to get back those 4 inches and 6+ more inches on top.
I should be much leaner and lighter by then as well.
---
33 min walk -
backwards walking 20-25 degree sloped path - 3 mins
=----
16 hour fast -
3000 calorie burn according Fitbit Charge 3
plan to eat 2200+
-
Monday 31st May 2021
Tendons a little achey, but no flare ups.
Glutes/hips deep down achey feeling, and just feel low down aches all over
--
morning mobility work
upper body stretches
---
Tendon health - rehab
split squat ISO, rear leg straight at 90 degrees - x 1 min
Spanish squat ISO - nylon strap vertical shins, vertical torso, pushing knees out against the strap, 90 degree leg angle - BW 3x45 secs
rotating sets - 1 min rest inbetween
A) Outer leg lateral drive into wall - non working leg held high with a bent knee - 4x 45 secs
B1) Single leg Extension ISO - both sides back to back - push against strap, lying back, 90 degree leg angle at >80% effort - 4x45secs
B2) Peterson step up/sissy squat hybrid ISO - 8 inch step - support leg on floor - pushing into floor > 80% effort - 2 x 45secs
-----
A) Manual resistance single leg calf raise ISO - loose Nylon belt, with strap to wood plank, push > 80% effort
45 secs x 4
--------
43 min walk -
backwards walking 20-25 degree sloped path - 3 mins
----
2700 calories burned according to Fitbit Charge 3
ate 2400
-
Tuesday 1st June 2021
Calves and glute medius sore as hell, but overall body, while achey is starting to feel good, crisper, stronger today.
--
morning mobility work
upper body stretches
---
Tendon health - rehab
Broom behind the neck press and dislocate stretch
band pull apart complex - Rogue light band
split squat ISO, rear leg straight at 90 degrees - x 1 min
Spanish squat ISO - nylon strap vertical shins, vertical torso, pushing knees out against the strap, 90 degree leg angle - BW x45 secs
Side plank with leg abduction - arm on 20 inch bench x 45 secs
rotating sets - 1.5 mins rest inbetween
A) 1/8 squat position, push against belt around lower quads >80% effort - 3x 45 secs
B1) Single leg Extension ISO - both sides back to back - push against strap, 90 degree leg angle >80% effort - 3 x 45secs
B2) Peterson step up/sissy squat hybrid ISO - 8 inch step - support leg on floor - pushing into floor >80% effort - 2 x 45secs
-----
A) SSB single leg calf raise - 30kg x 5 paused reps + 5 x heel off the ground, 50kg x 10sec ISO, 70kg x 20sec ISO, 90kg x 30 sec ISO
ISO above neutral - 45 secs x 105kg, 110kg, 110kg
moved up another 5kg to 110kg and while it was hard, still no limit yet. I think 115kg next week looks good.
To think that if I did these with 2 legs, I would be using around 220kg/485lbs, if my back could support it :o
Rehabbing achilles tendon tendinopathy sure takes more effort than that what you would be led to expect, with people doing dinky single arm dumbbell calf raises or 10-20kg in a backpack....
And to think back a few months ago where even 30-50kg was quite hard, and now feels like nothing... I think it's all mental... your perspective changes
--------------
45 min walk/hike
----
16 hour fast
2700 calories burned according to Fitbit Charge 3
plan to eat 2000+
-
Wednesday 4th May 2021
Felt decent, but I didn't feel that strong today, so an extra day of rest would have helped, or maybe it's just lower calories
bodyweight = 83+ kg without shoes
--
morning mobility work
upper body stretches
---
Afternoon - home
soft tissue work - all lower body
Tendon health and rehab - Heavier session - fasted
split squat ISO, rear leg straight at 90 degrees - x 1 min
Spanish squat x45 secs
Side plank with abduction on bench x 45 secs
Glute bridge x 45 secs
Plank - x 45 secs
lateral lunge push into wall x 45 secs
Power clean and power snatch complex x 20kg bar
1/4 Overhead squat 10kg bar x 10, 20kg bar x 12
Partial Squats
All reps 3 sec eccentric, paused, to 20 inch bench
Did these before the back squat of the same load
Front Squat - Iron edge XXheavy band around lower quads - 20kg x5, 40kg x3, 60kg x3, 80kg x3
Belt/oly shoes - 100kg x3, 110kg x3, 117.5kg x3
117.5kg starting to feel kinda hard on the legs, so getting closer to where my actual 1RM would be
Low bar squat
Did these after high bar of the same load - Iron edge XXheavy band around lower quads - 20kg x5, 40kg x5, 60kg x3, 80kg x3
oly shoes/belt - 100kg x3, 117.5kg x3
High bar squat
minimal shoe/bare feet - 20kg x10, 40kg x5 , 60kg x5, oly shoes 80kg x5
belt/oly shoes - 100kg x5, 117.5kg x5
belt/oly shoes
127.5kg x5
137.5kg x6
142.5kg x6
147.5kg x6 @ RPE 7
150kg x 3
Felt solid. Up 2.5kg on all work sets from last week. Used no bands around the lower quads today.
150kg felt heavy'ish on shoulders, but still not that hard for my legs
Getting closer to 2x Bodyweight, and probably not much reason to go heavier than that
Pulls/Deadlifts - oly shoes and facing down slope of garage
20kg Clean high pull x 5 + clean grip power snatch x 5
Clean high pull hook grip, lowered under control - 60kg x3, 70kg x3, 80kg x3, 90kg x3, 100kg x3, 110kg x3
Clean deadlift
3 sec eccentric, belt + straps - 120kg x4, 130kg x4, 140kg x3 @ RPE 7
Felt harder today, probably due to squat fatigue. First time in a while to deadlift over 300lbs
This group in Oly shoes - alternating sets 1 mins rest
A1) SSB single leg calf raise - arm supported - Olys shoes, 0.5 inch elevated 3 sec eccentric, top half of ROM only - 30kg x5, 70kg x5
both sides back to back - 90kg x5, 105kg 2x8 @ RPE 8
+5kg on top sets, and also bigger warmup jumps now as these are lighter loads feel like nothing to me now.
A2)SSB Tib raise - in oly shoes - 30kg x8, 70kg x8
90kg x5, 105kg x5, 90kg x 6 @ RPE 8
A3) SSB single leg bent knee calf raise - arm supported - Olys shoes, no elevation 3 sec eccentric, top half of ROM only - 30kg x5, 70kg x5
both sides back to back - 90kg x5, 105kg 2x8 @ RPE 8
---
A) SSB side bends controlled, alternating sides - 70kg x 12, 72.5kg @ RPE 7 (+5kg)
hmm not all that hard, maybe all the side planks have helped
B) Glute bridge, slider leg curl - BW x6 eccentrics + 1 rep
BW 2x8 @ RPE 8
single leg - 4 sec eccentrics x6
C) Monster band lateral lunge Alternating sides, 2 steps each way - XXHeavy + Xheavy band 2x8 @ RPE 8
----
16 hour fast
2900 calorie burn according Fitbit Charge 3, not including weights
ate 2700
-
Thursday 3rd June 2021
Legs feel decent for a day after training, but I feel tired and a bit drained, and not motivated so I decided to rest up fully.
But late at night did some ISOs
--
morning mobility work
upper body stretches
---
Tendon health - rehab
A) Peterson step up/sissy squat hybrid ISO - 8 inch step - support leg on floor - pushing into floor >80% effort - 4 x 45secs
B) Outer leg lateral drive into wall - 4x 45 secs
----
16 hour fast
2000 calories burned according to Fitbit Charge 3
ate 2600+
-
Friday 4th June 2021
Still feel a bit crap, but was motivated enough to train.
Erectors a bit more sore today
--
morning mobility work
upper body stretches
---
Tendon health - rehab
split squat ISO, rear leg straight at 90 degrees - x 1 min
Spanish squat ISO - nylon strap vertical shins, vertical torso, pushing knees out against the strap, 90 degree leg angle - BW 2x45 secs
Side plank with leg abduction - arm on 20 inch bench x 45 secs
rotating sets - 1 min rest inbetween
A1) lateral lunge push into wall - 1x 45 secs
A2) 1/8 squat position, push against belt around lower quads >80% effort - 3x 45 secs
B1) Single leg Extension ISO - both sides back to back - push against strap, lying back, 90 degree leg angle > 80% effort - 3x45secs
B2) Peterson step up/sissy squat hybrid ISO - 8 inch step - support leg on floor - pushing into floor > 80% effort - 1 x 45secs
-----
Manual resistance single leg calf raise ISO - Dip belt, with strap to wood plank, push > 80% effort
45 secs x 4
----
50 min walk
middle of the walk - backward walking up a 30 degree sloped path x 2+ mins
release quads with barbell
-----
rotating sets - 2 min rest inbetween
A) Band pull apart complex - 20 secs rest between- high to low, palms up + diagonals alternating sides - Rogue light band x10, JumpStretch light band x10
band dislocates 2x10
B) Pullups, shoulder touching bar handles - Hang and 20 scap shrugs to warmup
Dead hang/paused - BW x 1, x1, x6.75, x5, x4.75 @ RPE 9
C) 20 inch feet elevated deficit pushup, with handles - 45 degree angle grip - BW 2x10 explosive @ RPE 8
----
A) High angle rows - 20kg x12, 40kg x8, 60kg x3
62.5kg 2x8 @ RPE 8
B) L Sit holds x10secs, 2x20 secs @ RPE 8
----
A) Barbell curl - controlled 20kg x10, 25kg 2x8, @ RPE 8
B)W Scarecrow external rotations - 5lbs + press x10, 10lbs x10, x12 @ RPE 7
C) Ivanko super gripper - 92lbs x 3
Left arm - 92lbs x10, x7, x4 @ RPE 9
Right arm - 92lbs 2x10 @ RPE 7
stretch
----
16 hour fast
3000 calories burned according to Fitbit Charge 3
plan to eat 2200
-
Saturday and Sunday 5-6th June 2021
Really sore calves, so I skipped all the ISO calf work to freshen them up for BBall
Also skipped the walk on Saturday
Took Sunday off instead of BBalling, felt not ready, and will move back to a 8 day cycle, as I feel much better with that extra days rest and training is better spaced out
--
morning mobility work
upper body stretches
---
Tendon health - rehab
A) Peterson step up/sissy squat hybrid ISO - 8 inch step - support leg on floor - pushing into floor >80% effort - 4 x 45secs
B) Outer leg lateral drive into wall - 4x 45 secs
---
1 Hour walk/hike on Sunday post ISO work
-
Monday 7th May 2021
A little fresher feeling than previous weeks on BBall day, but still a bit achey
----
bodyweight at home without shoes = 84+ kg
Soft tissue work at home - lower body
BBall practice session at WLC outdoor courts - 80 mins
1) 15 mins dribble and ball control drills
2) medium/high intensity moves, shots, layups
3) jumps at the 45 min mark, and dunks on 8 feet netball rim - a few high effort jumps of all types
4) 3 sets x all back to back
- Jogging semi prime times on balls of my feet to half court, backwards jog back x2
- lateral skips with arm swing from one side to other and back, backwards jog back
- pogo jumps x 10 at 60% effort
- 2 legged forward hops with a twist to each alternating sides, to halfcourt
- 2 legged hops in star pattern - 3 each axis
- star pattern skips - 2 each axis
5) 4x3 jumps onto 20 inch wall landing with straight legs, from 2 feet out,
1 set off 1 leg, alternating sides
6) More jumps and dunks against the 8 feet netball rim for about 15 mins
Landing felt less tight/sore/fatigued than previous weeks.
And dunks felt more forceful, so I'm a little fresher, but still not fresh enough to jump well yet
I got carried away at the end doing all those extra jumps, and paid the price....
Both upper patella tendons felt achey at the end, and my right achilles insertion also felt inflamed.
felt beat up as hell later at home!
-----
Hanging pike leg raise - feet to hands - BW x9 @RPE 9
L-Hang pull ups - to upper chest, on 8 feet netball rim - BW x4, x4, x3 @ RPE 8
Front lever holds - on 8 feet netball rim - 2x 5secs
Hanging pike leg raise - feet to hands - BW x6, x4 @RPE 9
Wall tib Raise - in between sets of the above BW 3x8
---
30 min walk -
backwards walking 20-25 degree sloped path - x2 mins, and then later on x3mins
=----
7 hours later
rotating sets
A) Peterson step up/sissy squat hybrid ISO - 8 inch step - support leg on floor - pushing into floor >80% effort - 4 x 45secs
B) Outer leg lateral drive into wall - 4x 45 secs
-----------
16 hour fast -
3100 calorie burn according Fitbit Charge 3
ate 3500
-
Tuesday 8th June 2021
Paid the price for all the extra jumps - right achilles insertion inflamed again, but not flared up.
Patella tendons feel ok, despite being achey yesterday, post session.
Left quad tendon also achey, but not too bad.
--
morning mobility work
upper body stretches
---
Tendon health - rehab
split squat ISO, rear leg straight at 90 degrees - x 1 min, 10 secs
Spanish squat ISO - nylon strap vertical shins, vertical torso, pushing knees out against the strap, 90 degree leg angle - BW 2x45 secs, +10kg x 45 secs
Side plank with leg abduction - against side of car x 45 secs
rotating sets - 1.5 mins rest inbetween
A1) Outer leg lateral drive into wall - 2x 45 secs
A2) 1/8 squat position, push against belt around lower quads >80% effort - 3x 45 secs
A3) Lying side leg raise ISO, push against strap around lower quads >80% effort - x 45secs
B1) Single leg Extension ISO - both sides back to back - push against strap, 90 degree leg angle >80% effort - 3 x 45secs
B2) Peterson step up/sissy squat hybrid ISO - 8 inch step - support leg on floor - pushing into floor >80% effort - x 45secs
Manual resistance single leg calf raise ISO - Dip belt, with strap to wood plank, push > 80% effort
45 secs x 4
--------------
40 min walk
backwards walking 20-25 degree sloped path - 3 mins
----
6 hours later
rotating sets
A) Peterson step up/sissy squat hybrid ISO - 8 inch step - support leg on floor - pushing into floor >80% effort - 4 x 45secs
B1) 1/8 squat position, push against belt around lower quads >80% effort - 3x 45 secs
B2) Lying side leg raise ISO, push against strap around lower quads >80% effort - 2x45secs
-----
14 hour fast
2700 calories burned according to Fitbit Charge 3
plan to eat 2000
-
Wednesday 9th June 2021
Tendons feeling better.
--
morning mobility work
upper body stretches
---
Tendon health - rehab
split squat ISO, rear leg straight at 90 degrees - x 1 min
Spanish squat ISO - nylon strap vertical shins, vertical torso, pushing knees out against the strap, 90 degree leg angle - BW x45 secs
Side plank with leg abduction - against side of car x 45 secs
rotating sets - 1.5 mins rest inbetween
A1) Outer leg lateral drive into wall - 3x 45 secs
A3) Lying side leg raise ISO, push against strap around lower quads >80% effort - 2x 45secs
B1) Single leg Extension ISO - both sides back to back - push against strap, 90 degree leg angle >80% effort - 4 x 45secs
SSB single leg calf raise - 30kg x 5 paused reps + 5 x bent knee, 70kg x 20sec ISO, 90kg x 30 sec ISO
ISO above neutral - 45 secs x 100kg, 110kg, 115kg
Upped another 5kg to 115kg, and this feels near limit. Effort wise similar to my manual resistance calf raise ISO.
So about the right load to be working with.
--------------
40 min walk
backwards walking 20-25 degree sloped path - 3 mins
----
6 hours later
rotating sets
A) Peterson step up/sissy squat hybrid ISO - 6 inch step - support leg on floor - pushing into floor >80% effort - 4 x 45secs
B1) 1/8 squat position, push against belt around lower quads >80% effort - 3x 45 secs
B2) Lying side leg raise ISO, push against strap around lower quads >80% effort - 2x45secs
Manual resistance single leg calf raise ISO - Dip belt, with strap to Reebok step, push > 80% effort
45 secs x 4
-----
14 hour fast
2700+ calories burned according to Fitbit Charge 3
ate 2600
-
Friday 11th May 2021
Took yesterday off - wasn't feeling good and was sore as hell.
Still pretty sore today
Tendons almost back to the state they were at the end of last week.
Amazes me how fast they respond to the right stimulus. Faster than you expect from general consensus.
Plus twice a day training, everyday, also means more recovery spurts.
I'm also going to stop squatting and deadlifting/pulls until I'm fully healthy.
Plus I have a bit cut/skin split in my right index finger joint, which hurts like hell
This should help freshen me up as well.
--
morning mobility work
upper body stretches
---
Tendon health and rehab - Heavier session - fasted
split squat ISO, rear leg straight at 90 degrees - x 1 min
Spanish squat x45 secs
Side plank with abduction on bench x 45 secs
Glute bridge x 45 secs
Plank - x 45 secs
rotating sets - 1.5 mins rest inbetween
A1) Outer leg lateral drive into wall - 2x 45 secs
A3) Lying side leg raise ISO, IronEdge XXHeavy+ heavy band around lower quads >80% effort - 2x 45secs
B1) Single leg Extension ISO - both sides back to back - push against strap, 90 degree leg angle >80% effort - 4 x 45secs
This group in Oly shoes - alternating sets 1 mins rest
A1) SSB single leg calf raise - arm supported - Olys shoes, 0.5 inch elevated 3 sec eccentric, top half of ROM only - 30kg x5, 70kg x5
both sides back to back - 90kg x 30 sec ISO, 100kg x 45 sec ISO, 110kg x 45 sec ISO, 115kg 2x45 sec ISO
A2)SSB Tib raise - in oly shoes - 30kg x6, 70kg x6, 90kg 3x6 @ RPE 8
A3) SSB single leg bent knee calf raise - arm supported - Olys shoes, no elevation 3 sec eccentric, top half of ROM only - 30kg x5, 70kg x5
both sides back to back - 90kg x5, 100kg x5, 110kg 2x8 @ RPE 9
100kg x6 on last set for right leg, ran out of gas
---
B) Glute bridge, slider leg curl - BW x6 eccentrics + 1 rep
BW 3x10 + 10 sec ISO at bottom @ RPE 8
single leg ISO at bottom x 5 secs
single leg - 3 sec eccentrics x6
Jefferson curl - 20kg 2x10
----
16 hour fast
2400+ calorie burn according Fitbit Charge 3, not including weights
plan to eat 2000
-
Saturday 12th June 2021
Over a week now, since I last squatted/deadlifted and I feel fresher.
Today's walk was by far the easiest, crispest feeling in a while. Even after the ISO work which usually makes my legs feel like lead.
It's like as if someone took a weight vest off me!
Although I'm still quite a bit sore all over.
tendons improving
--
morning mobility work
upper body stretches
---
Tendon health - rehab
split squat ISO, rear leg straight at 90 degrees - x 1 min
Spanish squat ISO - nylon strap vertical shins, vertical torso, pushing knees out against the strap, 90 degree leg angle - BW x45 secs
Side plank with leg abduction - against side of car x 45 secs, on 20 inch bench x 45 secs
rotating sets - 1.5 mins rest inbetween
A1) Outer leg lateral drive into wall - 2x 45 secs
A2) Lying side leg raise ISO, push against strap/band around lower quads IronEdge XXHeavy+ heavy band >80% effort - 2x 45secs
B1) Single leg Extension ISO - both sides back to back - push against strap, 90 degree leg angle >80% effort - 2 x 45secs
B2) Peterson step up/sissy squat hybrid ISO - 6 inch step - support leg on floor - pushing into floor >80% effort - 4 x 45secs
Manual resistance single leg calf raise ISO - Dip belt, with strap to Reebok step, push > 80% effort
45 secs x 4
--------------
45 min walk
start backwards walking - at start - 20-25 degree sloped path - 3 mins
towards end 30-35 degree sloped path x 2 mins
stretch
-----
14 hour fast
2700+ calories burned according to Fitbit Charge 3
ate 3500
-
Sunday 13th June 2021
Still sore, especially my calves and upper back for some reason
--
morning mobility work
upper body stretches
---
Tendon health - rehab
really late night session
split squat ISO, rear leg straight at 90 degrees - x 1 min
rotating sets - 1.5 mins rest inbetween
A) Outer leg lateral drive into wall - 4x 45 secs
B) Peterson step up/sissy squat hybrid ISO - 6 inch step - support leg on floor - pushing into floor >80% effort - 4 x 45secs
Manual resistance single leg calf raise ISO - Dip belt, with strap to Reebok step, push > 80% effort
45 secs x 4
-----
14 hour fast
2200+ calories burned according to Fitbit Charge 3
ate 3100
-
Monday 14th June 2021
Enjoying the crisp feeling in my legs and hips, but calves still insanely sore
Upper back less sore
--
morning mobility work
upper body stretches
---
Tendon health - rehab
A) Peterson step up/sissy squat hybrid ISO - 6 inch step - support leg on floor - pushing into floor >80% effort - 3 x 45secs
B) Single leg Wall sit ISO - both sides back to back - 90 degree leg angle, push into floor >80% effort - 3 x 45secs
Experimenting with new setup, as the single leg wall sit with active push, also works the glute medius a bit
--------------
40 min walk
backwards walking 20-25 degree sloped path - 3 mins
----
6 hours later
rotating sets
A) Lying side leg raise ISO, push against strap around lower quads >80% effort - 4x45secs
B) Manual resistance single leg calf raise ISO - Dip belt, with strap to Reebok step, push > 80% effort
45 secs x 4
Peterson step up/sissy squat hybrid ISO - 6 inch step - support leg on floor - pushing into floor >80% effort - 4 x 45secs
-----
12 hour fast
2600+ calories burned according to Fitbit Charge 3
plan to eat 2200
-
Took this whole week off any BBall/jumps, weights and walking
Been doing the usual daily ISO work
Will probably start BBalling/shoot around this week, but no jumps until tendons are healthy again
The usual manual resistance calf raise ISO with dip belt, strap and Reebook step and lateral planks with leg abduction along with puhsing out against a strap around lower squads are my main stays for achilles and Glute medius tendon.
SSB calf raise ISO with 110-115kg every so often
Patella/quad tendon - Peterson step up/sissy squat hybrid on a 6 inch step ISO as I have been doing.
Replacing the leg extension ISO, with 2 legged wall sit at 90 degree leg angle while actively pushing as hard as I can into the floor.
This feels like a leg press, and stresses my patella/quad tendon harder than anything so far.
Glute medius and my soleus/calves also work hard as well
----
Will update once I get back 100% healthy again
-
Starting to get back into it
did a light whole body session 2 days ago, 1-2 sets each
Tendons feeling much better.
Resting 1-2 days between ISO sessions seems to be working better than doing them everyday as my muscles can rest and recover.
Going back to leg extension ISO, along with the 2 legged wall sit with active push, as the Peterson stepup/Sissy squat hybrid on steps isn't loading the tendon enough, even though it makes it hurt. Since if you actually push hard enough you should be able to lift off the other foot completely off the ground....
-
Friday 25th June 2021
2 days since last session, and upper body finally feels not too sore for the first time in a while.
Calves still a bit sore, but legs and hips OK.
All injured tendons improving but still not back to 100% yet
Lower back, and mid erectors overactive and achey from all the sitting down... stretched it a bit
--
morning mobility work
upper body stretches
---
Tendon health - rehab
split squat ISO, rear leg straight at 90 degrees - x 70 secs
Spanish squat ISO x45 secs
Glute bridge x 45 secs
Plank - x 45 secs
Side plank with leg abduction ISO on 20 inch bench x 45 secs
rotating sets - 1.5 mins rest inbetween
A1) Lying side leg raise ISO, push against strap/band around lower quads IronEdge XXHeavy+ heavy band >80% effort - 3x 45secs
A2) Outer leg lateral drive into wall - x 45 secs
B1) Single leg Extension ISO - both sides back to back - push against strap, 90 degree leg angle >80% effort - 3 x 45secs
B2) Wall sit ISO - 80 degree leg angle, push into floor >80% effort - 3 x 45secs
- did these in between the above - controlled, light and fairly comfortable sets, not pushing too hard
Ivanko super gripper - 64lbs 2x10
Band pull apart complex - 20 secs rest between- high to low, palms up + diagonals alternating sides - JumpStretch light band x10 x 2 sets
pushup - on floor x 10, feet elevated 20 inches x 8
High angle rows - 20kg x12, 40kg 2x10
Barbell curl - 20kg x10, 25kg 2x8, @ RPE 8
W Scarecrow external rotations into overheard press, elbows to ears - 2.5kg x10, 10lbs x10
standing external rotations - 2.5kg plates 2x15
Jefferson curl - hold at bottom of each rep - 20kg barbell x 10
---
Manual resistance single leg calf raise ISO - Dip belt, with strap to Reebok step, push > 80% effort - 3 x 45 secs
--------------
53 min walk
start backwards walking - at start - 20-25 degree sloped path - 3 mins
towards end 30-35 degree sloped path x 2 mins
by far the easiest the backwards walking has felt in a long time
----
release quads with barbell, and calves with kettle bell handle
stretch
-----
14 hour fast
2800+ calories burned according to Fitbit Charge 3
ate 2200+
-
Sunday 27th June 2021
Rested the last 2 days
Still sore in my calves, adductors, glutes/hips and upper back
Thought about going to the courts to shoot around/dribble, but we have a covid lockdown situation here so decided against it.
--
morning mobility work
upper body stretches
---
Tendon health - rehab
split squat ISO, rear leg straight at 90 degrees - x 70 secs
Wall sit ISO - 90 degree leg angle, push into floor >80% effort - 4 x 45secs, 1 legged x 45 secs
just my quad tendons today, will do my glute medius and achilles next time
-
Monday 28th June 2021
upper body still sore, calves, adductors/glutes a bit as well
--
morning mobility work
upper body stretches
---
Tendon rehab
split squat ISO, rear leg straight at 90 degrees - x 70 secs
A) standing push against belt around lower quads >80% effort - 3x 45 secs
B) Lying side leg raise ISO, push against strap around lower quads >80% effort - 2x 45secs
---
A few hours later
Manual resistance single leg calf raise ISO - Dip belt, with strap to Reebok step, push > 80% effort - 4 x 45 secs
-
Tuesday 29th June 2021
upper body feeling better/looser
tendons improving. walking down stairs today finally feeling decent.
So maybe in 2 weeks I can start pushing harder
--
mobility work and lots of stretches
-
Friday 2nd July 2021
Took the last few days off anything - poor sleep, Covid lockdown and bad scheduling
Right Glute medius tendon has turned the corner and feels no discomfort when walking downstairs - so whatever I did recently is working well.
Achilles tendon insertions feel worse after the session, the combination of heavy Calf work and walking is probably too much now.
See how it feeling tomorrow
--
morning mobility work
upper body stretches
soft tissue work for whole body
---
Tendon health - rehab - fasted
split squat ISO, rear leg straight at 90 degrees - x 70 secs
Spanish squat ISO x45 secs
Glute bridge x 45 secs
Plank - x 45 secs
Side plank with leg abduction ISO on 20 inch bench x 45 secs
rotating sets - 1.5 mins rest inbetween
A1) standing hip push against strap around upper shins >80% effort - 3x 45 secs
A2) Lying side leg raise ISO, push against band around lower quads IronEdge XXHeavy+ heavy band >80% effort - 1x 45secs
B1) Single leg Extension ISO - both sides back to back - push against strap, 90 degree leg angle >80% effort - 3 x 45secs
B2) Wall sit ISO - 80 degree leg angle, push into floor >80% effort - 2 x 45secs
---
A) SSB single leg calf raise - arm supported - Olys shoes, 0.5 inch elevated 3 sec eccentric, top half of ROM only - 30kg x6, 50kg x6, 70kg x6, 90kg x 45sec ISO
both sides back to back - 100kg 3x 45 sec ISO
B) Tib raise - in oly shoes - SSB 30kg x8, 50kg x8, 70kg 2x6 @ RPE8
wall tib raise x 8
C) SSB single leg bent knee calf raise - arm supported - Olys shoes, no elevation 3 sec eccentric, top half of ROM only - 30kg x6, 50kg x6, 70kg x6
both sides back to back - 90kg x6
---
- did these in between the above - controlled, light and fairly comfortable sets @ RPE 6-7
Band pull apart complex - 20 secs rest between- high to low, palms up + diagonals alternating sides - JumpStretch light band x10 x 2 sets
pushup - on floor x 10, feet elevated 20 inches deficit - hands on Powerblock dumbbell handles 2 x 8
Pullups, shoulder touching bar handles - Hang and 20 scap shrugs to warmup, semi inverted row on SSB x 10
Dead hang/paused - BW x 1, x1, 2x3
High angle rows - 20kg x12, 40kg x8, 50kg 2x8
RDL - 20kg x 10, 40kg x10, 50kg x10, 60kg x 10
SSB Good Morning - 30kg x 8
Barbell curl - 20kg 2x10
Dumbbell palms facing overheard press, elbows to ears - 5lbs x10, 10lbs x10, 20lbs 2x8
W external rotations - bent forward at 45 degrees 10lbs x 10, 5lbs 2x15
Ivanko super gripper - 64lbs x8, 92lbs 2x9
B) Glute bridge, slider leg curl - BW x6 eccentrics + 3 rep
BW 2x10
Jefferson curl - hold at bottom of each rep - 20kg barbell x 15
--------------
60 min walk/hike on moderately steep trail
backwards walking - middle of walk - 30 degree sloped path - 3 mins
-----
17 hour fast
3000+ calories burned according to Fitbit Charge 3
ate 2500+
-
Thursday 8th July 2021
Still Covid lockdown here, so mostly staying at home, and for the better as far as my tendons go
left Quad/patella tendons and right glute medius tendon are feeling good
My usual pain tests are down to a 1/10 pain scale if any. Walking down stairs feels good.
Can do full range bodyweight squats and sumo deadlifts, hands down to floor, pain free.
So will return to full range squats soon, very light and slowly progress.
And start conditioning my tendons with low altitude drops and bring back in low intensity fast movements and work back up.
On the bad side my achilles tendon insertions are not progressing, and have gotten slightly worse.
I think my calf raise ISO are just too heavy right now. 100kg last week, 95kg this week.
Will drop back down 70kg and see how that goes.
The manual resistance ISO are fine they have been working well.
--
morning mobility work
upper body stretches
soft tissue work for whole body
---
Tendon health - rehab - fasted
Dribbling and ball control drills to warm up x 10 mins
split squat ISO, rear leg straight at 90 degrees - x 70 secs
Spanish squat ISO x45 secs
Glute bridge x 45 secs
Plank - x 45 secs
Side plank with leg abduction ISO on 20 inch bench x 45 secs
rotating sets - 1.5 mins rest inbetween
A1) standing hip push against strap around upper shins >80% effort - 1x 45 secs
A2) Lying side leg raise ISO, push against band around lower quads IronEdge XXHeavy+ heavy band >80% effort - 3x 45secs
B1) Single leg Extension ISO - both sides back to back - push against strap, 90 degree leg angle >80% effort - 3 x 45secs
B2) Wall sit ISO - 80 degree leg angle, push into floor >80% effort - 2 x 45secs
---
A) SSB single leg calf raise - arm supported - Olys shoes, 0.5 inch elevated 3 sec eccentric, top half of ROM only - 30kg x6, 50kg x6, 70kg x6, 90kg x 45sec ISO
both sides back to back - 95kg 4x 45 sec ISO
B) Tib raise - wall tib raise x 12, in oly shoes x8
SSB + oly shoes 30kg x6, 50kg x6, 70kg 2x6 @ RPE8
C) SSB single leg bent knee calf raise - arm supported - Olys shoes, no elevation 3 sec eccentric, top half of ROM only - 30kg x6, 50kg x6, 70kg x6
both sides back to back - 90kg x6
D) SSB Quarter squat - 3 sec hold at bottom - 30kg x 5, 50kg x5, 70kg x5, 90kg x5, 95kg x5
---
- did these in between the above - controlled, light and fairly comfortable sets @ RPE 6-8
Band pull apart complex - 20 secs rest between- high to low, palms up + diagonals alternating sides - JumpStretch light band x10 + 6/6 x 2 sets
pushup - on floor x 10, feet elevated 20 inches, deficit - hands on Powerblock dumbbell handles x9, x8
Pullups, shoulder touching bar handles - Hang and 20 scap shrugs to warmup, semi inverted row on SSB x 10
Dead hang/paused - BW x 1, x1, 2x3
parallel grip, shoulder width 2x3
High angle rows - 20kg x12, 40kg x8, 50kg x8, 60kg 2x8
RDL - 20kg x 10, 40kg x10, 50kg x10, 60kg 2x12
SSB Good Morning - 30kg x 8, 40kg x8
Barbell curl - 10kg x10, 20kg x8, x10
Dumbbell palms facing overheard press, elbows to ears - 5lbs x10, 10lbs x10, 20lbs 2x12
W external rotations into press - bent forward at 45 degrees 5lbs 2x8
Ivanko super gripper - 64lbs x8, 92lbs 3x6 - forearms tired from all the stuff before
B) Glute bridge, slider leg curl - BW x6 eccentrics + 3 rep
BW 2x8
Jefferson curl - hold at bottom of each rep - 20kg barbell x 15
--------------
35 min walk/hike on moderately steep trail
backwards walking - middle of walk - 30 degree sloped path - 3 mins
-
Sunday 11th July 2021
Still pretty sore in my upper body from last session. And in my calves and erectors
Achilles tendon insertions felt worse after last session, but feeling better now
--
morning mobility work
upper body stretches
---
Tendon health - rehab
split squat ISO, rear leg straight at 90 degrees - x 70 secs
Spanish squat ISO x45 secs
rotating sets - 1.5 mins rest inbetween
A1) standing hip push against strap around upper shins >80% effort - 2x 40 secs
A2) Lying side leg raise ISO, push against strap/band around lower quads IronEdge XXHeavy+ heavy band >80% effort - 2x 40 secs
B1) Single leg Extension ISO - both sides back to back - push against strap, 90 degree leg angle >80% effort - 3 x 40 secs
B2) Wall sit ISO - 80 degree leg angle, push into floor >80% effort - 2 x 40 secs
Manual resistance single leg calf raise ISO - Dip belt, with strap to Reebok step, push > 80% effort - 3 x 40 secs
2 legs x 45 secs
--------------
45 min walk/hike
start backwards walking - towards end 30-35 degree sloped path x 2 mins
-
Tuesday 13th July 2021
Calves still pretty sore. Damn manual resistance ISO calf raises causing a lot of soreness for some reason....
I let myself go the last few weeks, and now weigh 89kg!
So starting to lean back down again...middle of winter now so a month and a bit till spring
Back on the intermittent fasts
--
morning mobility work
upper body stretches
split squat ISO, rear leg straight at 90 degrees - x 70 secs
---
Tendon health - rehab - fasted
Dribbling and ball control drills x 15 mins - Foot muscles feeling it a bit
SSB single leg calf raise ISO - arm supported - Olys shoes, 0.5 inch elevated 30kg x 20 secs, 50kg x 20 secs
30 secs rest between sides - 70kg x45 secs, 75kg 3x45 secs
No pain in my achilless, but will see if it does anything tomorrow, positive or negative, as I decreased the load from 95kg
Squats - All controlled
SSB - 30kg x5, 50kg x 5
Front Squat - 20kg x5, 40kg x5
High bar squat - 20kg x5, 40kg x5
Reverse lunge - BW x 5
Trying out full range squats, felt good, no pain in my tendons
--------------
47 min walk/hike on moderately steep trail
backwards walking - middle of walk - 30 degree sloped path - 2 mins
-
Thursday 15th July 2021
COVID lockdown has been extended another 2 weeks here - putting it to good use healing up
Achilles tendon insertions feel better, so the drop in Calf raise ISO load was a positive move.
Added in more things today as my quad/patella and right glute medius tendons have improved enough
Most things felt easier, more stable today - so body is adapting
Bodyweight has dropped down to 87.7kg already this morning, just by the change in diet structure.
feel more energetic as well.
--
morning mobility work
upper body stretches
soft tissue work for whole body
---
Tendon health - rehab - fasted
Bodyweight with shoes - 89kg
Dribbling and ball control drills, plus jump shots and hook shots against the wall, alternating arms, with a small hop x 15 mins
Glute bridge x 45 secs
Plank - x 45 secs
Side plank with leg abduction ISO on 20 inch bench x 45 secs
rotating sets - 1.5 mins rest inbetween
A) SSB single leg calf raise - arm supported - Olys shoes, 0.5 inch elevated, 3 sec pause in the middle, top half of ROM only - 30kg x6, 50kg x6, 70kg x6
both sides back to back - 75kg 3x 45 sec ISO
B) Tib raise - SSB + oly shoes 30kg x6, 50kg x6, 70kg x6, 75kg 2x6 @ RPE8
wall tib raise, in oly shoes x8
C) SSB single leg bent knee calf raise - arm supported -Olys shoes, no elevation, 3 sec pause in the middle, top half of ROM only - 30kg x6, 50kg x6, 70kg x6
both sides back to back, no pause - 75kg 2x8
D1) standing hip push against strap around upper shins >80% effort - 2x 40 secs
D2) Lying side leg raise ISO, push against band around lower quads IronEdge XXHeavy+ heavy band >80% effort - 2x 40secs
D3) lateral monster band lunge - resisting bands IronEdge XXheavy band around lower quads, alternating 2 reps each direction - 2x12
---
split squat ISO, rear leg straight at 90 degrees - x 70 secs
Spanish squat ISO x45 secs
A1) Single leg Extension ISO - both sides back to back - push against strap, 90 degree leg angle >80% effort - 2 x 40secs
A2) Wall sit ISO - 80 degree leg angle, push into floor >80% effort - 2 x 40secs
A3) Single leg squat - down to 20 inch bench - BW 2x10
A4) Squats - controlled down explode up
SSB - 30kg x5, 55kg x 5, 55kg x6
Front Squat - 20kg x5, 45kg x5
High bar squat - 20kg x6, 45kg x6
Going up 5kg each session
---
- did these in between the above - controlled and fairly comfortable sets @ RPE 6-8
Band pull apart complex - 20 secs rest between- high to low, palms up + diagonals alternating sides - JumpStretch light band x10 + 6/6
pushup - on floor x 8, feet elevated 20 inches, deficit - hands on Powerblock dumbbell handles - 2x10
Pullups, shoulder touching bar handles - Hang and 20 scap shrugs to warmup, semi inverted row on SSB x 8
Dead hang/paused - parallel grip, shoulder width - BW x 1, x1, 3x3
regular grip. wider - BW 2x3
High angle rows - 20kg x12, 40kg x8, 60kg 2x8
Split leg RDL - 20kg x 10, 40kg x6, 60kg 2x6
SSB Good Morning - 30kg x 8, 50kg x6
Dumbbell curl - 10lbs x10, 25lbs 2x8,
Dumbbell palms facing overheard press, arms in line with ears - 5lbs x10, 10lbs x10, 20lbs x10, 25lbs x12, x10
W external rotations into press - bent forward at 45 degrees 5lbs x10, 7.5lbs 2x6
Ivanko super gripper - 64lbs x8, 92lbs 3x6
B) Glute bridge, slider leg curl - BW x6 eccentrics + 3 rep
BW x8
Jefferson curl - hold at bottom of each rep - 20kg barbell x 15
--------------
35 min walk
stretch
-
Saturday 17th July 2021
Pretty sore all over after last session, but it died down fairly quickly to a mild level.
Still a bit sore
--
morning mobility work
upper body stretches
split squat ISO, rear leg straight at 90 degrees - x 70 secs
---
Tendon health - rehab - fasted
rotating sets - 1 mins rest
A1) Outer leg lateral drive into wall - 3x 45 secs
A2) Lying side leg raise ISO, push against strap/band around lower quads - IronEdge XXHeavy+ heavy band >80% effort - 1x 45secs
B) SSB single leg calf raise ISO - arm supported - no elevation 30kg x 30 secs, 50kg x 30 secs
30 secs rest between sides - 70kg 4x45 secs
decreased the weight 5kg
A1) Single leg Extension ISO - both sides back to back - push against strap, 90 degree leg angle >80% effort - 2 x 40secs
A2) Wall sit ISO - 80 degree leg angle, push into floor >80% effort - 2 x 40secs
A3) Squats - controlled down explode up
SSB - 30kg x6, 50kg x 6, 60kg x6
Front Squat - 20kg x5, 40kg x5, 50kg x5
High bar squat - 20kg x6, 40kg x6, 60kg x6, x3
+5kg. Squats all felt fairly easy. SSB really loads up the patella tendons, but no discomfort.
Narrower stance, and tried to stay as relaxed as I could in my legs in hips, as opposed to pushing knees out etc, if that makes sense.
Felt good apart from one rep on high bar where I felt a twinge in my right IT band area, when I tried to go slightly wider and and push knees out.
Could feel it along the whole length of the IT band. I think this is related to a glute medius issue
--------------
43 min walk
released quads with barbell
stretch
-
Sunday 18th July 2021
Fatloss cycle 3 - Week 0
Height - 5'8.5"
weighed - 87.5kg, 193lbs
waist - 37.5 inches
hip = 41 3/8
upper thigh = 26.25
Right calf = 16 1/8
Neck = 15.75
Wrist = 6.5
Tanita scale bodyfat% = 24%
Been a while since I took measurements.... And my legs and calves have blown up
-
Sunday 18th July 2021
Achilles tendons insertions feeling better after yesterday, but still worse than it was a few weeks back. Hurts when pressed
Achey glutes from squats
--
morning mobility work
upper body stretches
---
Tendon health - rehab - fasted
split squat ISO, rear leg straight at 90 degrees - x 70 secs
Manual resistance single leg calf raise ISO - Dip belt, with strap to Reebok step, push > 80% effort - 4 x 45 secs
Dribbling and ball control drills - 18min
- jump shots and hook shots against the wall, alternating arms, with a small hop - 2x5 each
- 3 step jumps, on grass, low effort, only jumping under 6 inches - Left/right and right/left plants 4x3 each
Felt twinge in my right IT band area on the push off on one left/right jump... same issue I had yesterday with one squat rep.
So will add some exercises to hopefully fix this - Side plank banded clam shell and single leg RDL
Well those were recommended by Squat University on Youtube
And maybe tight TFL, it definitely hurts like hell when I press a ball into it
--------------
45 min walk/hike on moderately steep trail
backwards walking - middle of walk - 30 degree sloped path - 2 mins
stretch
-
Monday 19th July 2021
Upper body a bit achey
Left achilles insertion OK, right one was a little sore.
Some minor IT band twinge when I move my right leg in some positions.
Releasing the TFL and doing the new exercises made it a non issue today.
--
morning mobility work
upper body stretches
Soft tissue work on Feet, TFL and Glute Medius
---
Tendon health - rehab - fasted
Broom behind the neck press + low bar position thoracic stretch and dislocate stretch
split squat ISO, rear leg straight at 90 degrees - x 70 secs
Glute bridge ISO x 30 secs
Side plank with leg abduction ISO on 20 inch bench x 30 secs
Spanish squat ISO x45 secs
rotating sets - 1 mins rest
A1) Outer leg lateral drive into wall - x 30 secs
A2) Side plank band Clam shell ISO - IronEdge XXHeavy band - 10 sec hold per rep - 3x3
A3) 1 Arm dumbbell Single leg RDL - Dumbbell on opposite arm of working leg - 10lbs x8, 20lbs x8, 40lbs 2x8
Ok this works the glutes pretty hard. 40lbs was not hard, but balance was difficult. Used off arm for slight balance help.
Will move up to 45-50lbs next time.
B) SSB single leg calf raise ISO - arm supported - no elevation 30kg x 30 secs, 50kg x 30 secs
both side back to back - 60kg 4x45 secs
decreased the weight 10kg
C) Tib raise - SSB + oly shoes 30kg x6, 50kg x6, 60kg 3x8 @ RPE7
wall tib raise, in oly shoes x5 @RPE 8
D1) Single leg Extension ISO - both sides back to back - push against strap, 90 degree leg angle >80% effort - 2 x 40secs
D2) Single leg Sissy squat ISO - 80 degree leg angle - 2 x 40secs
D3) Squats - controlled down explode up - 2mins rest
In Oly shoes, facing down slope of garage
SSB - 30kg x6, 50kg x 6, 65kg 2x3
Front Squat - 20kg x5, 40kg x5, 55kg 2x3
High bar squat - 20kg x6, 40kg x6, 60kg x6, 65kg 2x3
+5kg. Changed to triples on main work sets. Can maintain form and effort better.
-
Tuesday 20th July 2021
Whole body is sore
No walking today, will see if this helps my right achilles tendon insertion recover better
--
morning mobility work
upper body stretches
Soft tissue work on Feet, TFL and Glute Medius
---
Tendon health - rehab - fasted
split squat ISO, rear leg straight at 90 degrees - x 70 secs
Spanish squat ISO x45 secs
rotating sets - 1 mins rest
A) SSB single leg calf raise ISO - arm supported - no elevation 30kg x 30 secs, 50kg x 45 secs
both side back to back - 45 secs x 60kg, x70kg, 75kg x 2 sets
back up to 75kg, felt OK
B1) Single leg Extension ISO - both sides back to back - push against strap, 90 degree leg angle >80% effort - x 40secs
B2) Single leg Sissy squat ISO - 70 degree leg angle - 2 x 40secs
B3) SSB Split squat ISO - heel off the ground, 1/4 squat depth - 30kg x 30 secs, 50kg 2x 40 secs
legs shaking a bit towards the end of the 50kg sets
D3) Squats - controlled down explode up - 2mins rest
In Oly shoes, facing down slope of garage
SSB - 30kg x6, 50kg x 6, 70kg 3x3
Front Squat - 20kg x5, 40kg x5, 60kg 2x3
High bar squat - 20kg x6, 40kg x6, 60kg x6, 70kg 3x3
+5kg. second day of squats in a row, felt decent.
-
Wednesday 21st July 2021
Achey, but soreness from squats is starting to get less and less
Upper body rather sore for some reason...
--
morning mobility work
upper body stretches
Soft tissue work on Feet, TFL and Glute Medius
---
Tendon health - rehab - fasted
Broom behind the neck press + low bar position thoracic stretch and dislocate stretch
SSB single leg calf raise ISO - arm supported - no elevation 30kg x 30 secs, 50kg x 30 secs
both side back to back - 45secs x 60kg, 65kg, 70kg, 75kg, 80kg
Holding closer to the fully contracted position
rotating sets - 1 mins rest
A1) Side plank band Clam shell ISO - IronEdge XHeavy band - 10 sec hold per rep - 3x3
A2) 1 Arm dumbbell Single leg RDL - Dumbbell on opposite arm of working leg - BW x8, 20lbs x8, 45lbs 2x8 @ RPE 7
Spanish squat ISO x45 secs
B1) Single leg Extension ISO - both sides back to back - push against strap, 90 degree leg angle >80% effort - x 40secs
B2) Single leg Sissy squat ISO - 80 degree leg angle - 2 x 40secs
B3) SSB Split squat ISO - heel off the ground, 1/4 squat depth - 30kg x 30 secs, 50kg 2x 40 secs
D3) Squats - controlled down explode up - 2mins rest
In Oly shoes, facing down slope of garage
SSB - 30kg x6, 50kg x 6, 70kg x6, 75kg 3x3
Front Squat - 20kg x5, 40kg x5, 60kg x3, 65kg 2x3
High bar squat - 20kg x6, 40kg x6, 60kg x6, 75kg 3x3
+5kg. SSB starting to feel on the harder side. And the last rep on the third set of the top weights a bit slower.
But good bar speed all round. Looks as fast as an empty bar
And my form has been cleaned up a lot since a few months back.
Straight back, upright and no hip shift
-
Thursday 22nd July 2021
Big improvement to my right achilles tendon insertion, way less pain when pressing against the heel.
Main change I did yesterday was hold the calf raise ISO higher near the fully contracted position.
The lower position seems to compress the tendon against the bone there
Whole body achey
Third day of squats in a row, will take a break tomorrow and rest up I think
Upper body lifts felt pretty strong today, even after a week not doing them.
--
morning mobility work
Soft tissue work on Feet, TFL area and Glute Medius
---
Tendon health - rehab - fasted
Dribbling and ball control drills x 5 mins
Glute bridge x 45 secs
split squat ISO, rear leg straight at 90 degrees - x 30 secs
Spanish squat ISO x45 secs
rotating sets - 1 mins rest
A) SSB single leg calf raise ISO - arm supported - no elevation 30kg x 30 secs, 50kg x 30 secs
both side back to back - 45 secs x 65kg, 75kg x 2 sets
B1) Single leg Extension ISO - both sides back to back - push against strap, 90 degree leg angle >80% effort - 2x 40secs
B2) Single leg Sissy squat ISO - 70 degree leg angle - 2 x 40secs
B3) SSB Split squat ISO - heel off the ground, 1/4 squat depth - 30kg x 30 secs, 50kg x 40 secs
B4) Squats - controlled down explode up - 2mins rest
In Oly shoes, facing down slope of garage
SSB - 30kg x6, 50kg x 6, 70kg x6, 80kg 3x3
Front Squat - 20kg x5, 40kg x5, 60kg x3, 70kg 2x3
High bar squat - 20kg x6, 40kg x6, 60kg x6, 80kg 3x3
+5kg. Squats felt harder and a bit uncomfortable from the aches.
---
- did these in between the above - controlled and fairly comfortable sets @ RPE 6-8
Band pull apart complex - 20 secs rest between- high to low, palms up + diagonals alternating sides - JumpStretch light band x10 + 6/6
pushup - on floor x 8, feet elevated 20 inches, deficit - hands on Powerblock dumbbell handles - 2x10, x8 (+1 set)
Pullups, shoulder touching bar handles - Hang and 20 scap shrugs to warmup, semi inverted row on SSB x 8
Dead hang/paused - parallel grip, shoulder width - BW x 1, x1, 4x3 (+1 set)
regular grip. wider - BW 2x3
High angle rows - 20kg x12, 40kg x8, 60kg 2x10, x8 (+2 reps, +1 set)
Dumbbell curl - 10lbs x10, 25lbs 2x8
Dumbbell palms facing overheard press, arms in line with ears - 5lbs x10, 10lbs x10, 25lbs x11, x10
W external rotations into press - bent forward at 45 degrees 5lbs 2x12
Ivanko super gripper - 64lbs x8, 92lbs 3x6
Glute bridge, slider leg curl - BW x6 eccentrics + 3 rep
BW 3x8
Jefferson curl - hold at bottom of each rep - 20kg barbell x 15
stretch
-
Was this just one workout? How long did it last? I counted 62 sets. :o
-
Was this just one workout? How long did it last? I counted 62 sets. :o
Around 2 hours, but since I rotate sets between exercises fairly quickly, I get through a lot with decent rest for each, in that time.
And none of the sets are near failure, and half are warm up sets
This is much shorter than my previous sessions back when I was squatting/deadlifting heavier - those went over 3 hours, sometimes near 4 hours!
having 5+ mins rest between sets of squats doesn't help
No wonder I felt drained after those sessions... but the heavy weights were also a factor :p
I didn't feel too bad after yesterday, nor today - so it's better than before.
-
Friday 23rd July 2021
Upper/outer pecs and posterior shoulder felt pretty sore upon waking, but overall soreness is down from this time last week after this session.
Don't feel tired at all
--
morning mobility work
upper body stretches
---
Tendon health - rehab - fasted
So I dropped a lot of the ISOs back down to 30 secs, so I can do them heavier and push harder.
I find a big force drop off after 35 secs, plus the burn gets heavy around then.
And according to the research tendon tissue creep hits 80% by 30 secs
split squat ISO, rear leg straight at 90 degrees - x 45 secs
Spanish squat ISO x45 secs
rotating sets - 1 mins rest
A) SSB single leg calf raise ISO - arm supported - no elevation 30kg x 30 secs, 50kg x 30 secs
near fully contracted position, both side back to back - 30secs x 65kg, 70kg, 75kg, 80kg, 85kg
Topped out at 85kg today, hard but still stable and pain free on both sides.
30 sec holds made it more comfy
B) Lying Clam shell ISO - IronEdge XXHeavy band - right side only - 5x 30 secs
Also tried with a band around the ankle and externally rotating the right leg outwards for 2 sets
C) Single leg Extension ISO - both sides back to back - push into floor with ball of foot while seated - 90-100 degree leg angle >80% effort - 5 x 30secs
So I realized that you can do this seated on a chair or bench, just bending the knee, and getting your lower leg under you and then push the front of your foot into the floor.
So no need for fancy setups or straps.
And it hits the patella and quad tendons way harder.
My left upper patella tendon and quad tendon certainly felt it, it hurt in a good way, whereas when I do it with a strap as before, I don't feel anything....
25 min walk
backwards walking - middle of walk - 20 degree sloped path - 1.5 mins
Right achilles tendon insertion felt OK so I went on an easy walk today
-
Monday 26th July 2021
Rested the last 2 days, and I feel crisp
--
morning mobility work
Upper body stretches and shoulder dislocate stretch
Soft tissue work on Feet, TFL area and Glute Medius
---
Tendon health - rehab - fasted
Dribbling and ball control drills x 18 mins
- jump shots and hook shots against the wall, alternating arms, with a small hop - 2x5 each
split squat ISO, rear leg straight at 90 degrees - x 35 secs
Spanish squat ISO x45 secs
rotating sets - 1 mins rest
A) SSB single leg calf raise ISO - arm supported - no elevation 30kg x 30 secs, 50kg x 30 secs
both side back to back - 30 secs x 70kg, 80kg, 85kg, 85kg
hard for left side, while the right side feels way stronger
B) Side plank band Clam shell ISO - IronEdge XHeavy band - 10 sec hold per rep - 3x3
C) Single leg Extension ISO - both sides back to back - push against strap, 90 degree leg angle >80% effort - 4x 30secs
-----
A) Squats - controlled down explode up - 2mins rest
In Oly shoes, facing down slope of garage
SSB - 30kg x6, 50kg x 6, 70kg x6, 85kg 3x3
Front Squat - 20kg x5, 60kg x3, 75kg 2x3
High bar squat - 20kg x6, 60kg x3, 85kg 2x3
+5kg. Squats felt good, strong
B) 1 Arm dumbbell Single leg RDL - Dumbbell on opposite arm of working leg - BW x8, 20lbs x8, 45lbs x10, 50lbs x10 @ RPE 7
C) L Sit hold - 2x 10 secs
---
- did these in between the above - controlled and fairly comfortable sets @ RPE 7-8
Band pull apart complex - 20 secs rest between- high to low, palms up + diagonals alternating sides - JumpStretch light band x10 + 6/6
Pullups, shoulder touching bar handles - Hang and 20 scap shrugs to warmup, semi inverted row on SSB x 8
Dead hang/paused - regular grip. wider - BW x1, 3x3
parallel grip, shoulder width - BW x 1, 3x4 (+1 rep per set)
stretch
-
Tuesday 27th July 2021
Sore calves, lats, hamstrings and erectors - single leg RDL did the damage...
pecs are also pretty sore for some reason
Feels like I'm finally making good healing progress on that pesky left quad tendon now
--
morning mobility work
upper body stretches
---
Tendon health - rehab - fasted
Dribbling and ball control drills x 18 mins
- jump shots and hook shots against the wall, alternating arms, with a small hop - 2x5 each
split squat ISO, rear leg straight at 90 degrees - x 1 min
Spanish squat ISO x45 secs
rotating sets - 1 mins rest
A) SSB single leg calf raise ISO - arm supported - no elevation 30kg x 30 secs, 50kg x 30 secs
near fully contracted position, both side back to back - 30secs x 70kg, 80kg, 80kg, 85kg
B) SSB single leg, bent leg, knee over toes calf raise ISO - arm supported - 30kg x 30 secs
both side back to back - 30secs x 50kg x 4 sets
hits a few things at once, soleus, patella tendon and glute medius
C) Single leg Extension ISO - both sides back to back - push into floor with ball of foot while seated - 90-100 degree leg angle >80% effort - 4 x 30secs
quad tendon pain while doing this has decreased
15 min walk
backwards walking - middle of walk - 20 degree sloped path - 1 min
-
Wednesday 28th July 2021
Not fresh today, but still felt decent
Sore calves
COVID lockdown here extended another 1 month...
--
morning mobility work
upper body stretches
---
Tendon health - rehab - fasted
Dribbling and ball control drills x 18 mins
- jump shots and hook shots against the wall, alternating arms, with a small hop - 2x5 each
- 3 step jumps, on grass, low effort, only jumping under 6 inches - Left/right and right/left plants 3x3 each
split squat ISO, rear leg straight at 90 degrees - x 1 min
Spanish squat ISO x45 secs
rotating sets - 1 mins rest
A) SSB single leg calf raise ISO - arm supported - no elevation 30kg x 30 secs, 50kg x 30 secs
near fully contracted position, both side back to back - 30secs x 70kg, 75kg, 80kg, 85kg, 85kg
B) pushup - on floor x 8, feet elevated 20 inches, deficit - hands on Powerblock dumbbell handles - 2x10, x8 @ RPE 7
C) SSB single leg, bent leg, knee over toes calf raise ISO - arm supported - 30kg x 30 secs
both side back to back - 30secs x 50kg x 4 sets
D) Side plank band Clam shell ISO - IronEdge XXHeavy band - 30 secs x4
E) Single leg Extension ISO - both sides back to back - push into floor with ball of foot while seated - 90-100 degree leg angle >80% effort - 4 x 30secs
-----
A) Squats - controlled down explode up - 2mins rest
In Oly shoes, facing down slope of garage
SSB - 30kg x6, 50kg x 6, 70kg x6, 90kg 3x3
Front Squat - 20kg x5, 60kg x3, 80kg 2x3
High bar squat - 60kg x3, 90kg 3x3
+5kg. Starting to feel harder on the front squats, so will slow down the progression on these to 2.5kg
B) 1 Arm dumbbell Single leg RDL - Dumbbell on opposite arm of working leg - BW x8, 30lbs x8, 50lbs x8, 55lbs x8 @ RPE 7
stretch
-
Thursday 29th July 2021
Sore calves, pecs, glutes and hamstrings
A little beat up feeling
--
morning mobility work
upper body stretches
---
Tendon health - rehab - fasted
Dribbling and ball control drills x 10 mins
- jump shots and hook shots against the wall, alternating arms, with a small hop - 2x5 each
split squat ISO, rear leg straight at 90 degrees - x 1 min
rotating sets - 1 mins rest
A) SSB single leg calf raise ISO - arm supported - 10mm elevated 30kg x 30 secs, 40kg x 30 secs
just above neutral, both side back to back - 30secs x 50kg, 55kg, 55kg
dropped the weight and holding ISO lower just above neutral, near the threshold of pain on my right achilles insertion
B) Outer leg lateral drive into wall - inner leg, bent, held in leg raise position - 3x 30secs
C) Single leg Extension ISO - both sides back to back - push into floor with ball of foot while seated - 90-100 degree leg angle >80% effort - 4 x 30secs
-
Saturday 31st July 2021
Full rest yesterday. Feel ok, but a little achey and hamstrings still a bit sore
Right achilles insertion improved dramatically after last session!
Dropping the ISO calf raise back down to 55kg and holding it lower in the ROM did the trick.
No dorsiflexion pain at all this morning upon waking, while lying in bed.
And pain from pressing against the back of the heel is down to a 1/10
Let's build on this.
On the bad side my left quad tendon feels inflamed again :/
So going too heavy and pushing too hard on the ISOs is not always the best...
Just controlled stress so the tendon can adapt to it, and heal.
--
morning mobility work
upper body stretches
---
Tendon health - rehab - fasted
Dribbling and ball control drills x 15 mins
split squat ISO, rear leg straight at 90 degrees - x 1 min
rotating sets - 1 mins rest
A) SSB single leg calf raise ISO - arm supported - 10mm elevated 30kg x 30 secs, 50kg x 30 secs
just above neutral, both side back to back - 30 secs x 55kg, 55kg, 55kg
B) Tib raise - SSB + oly shoes 30kg x8, 50kg x8, 55kg 3x8 @ RPE7
wall tib raise, in oly shoes x5 @RPE 8
C) SSB single leg, bent leg, knee over toes calf raise ISO - arm supported - 30kg x 30 secs
both side back to back - 30secs x 50kg x 3 sets
D1) Spanish squat ISO 3x35 secs
D2) Single leg Extension ISO - both sides back to back - push into floor with ball of foot while seated - 90-100 degree leg angle >70% effort - 3 x 30secs
- did these in between the above - controlled and fairly comfortable sets @ RPE 6-8
Band pull apart complex - 20 secs rest between- high to low, palms up + diagonals alternating sides - JumpStretch light band x10 + 6/6
High angle rows - 20kg x12, 40kg x8, 60kg 4x8
Dumbbell palms facing overheard press, arms in line with ears - 10lbs x10, 20lbs x10, 27.5lbs 2x8
Dumbbell curl - 10lbs x10, 17.5lbs x8, 27.5lbs 2x8
Ivanko super gripper - 64lbs x8, 92lbs x6, 64lbs 3x10, plus one extra set for left hand
Glute bridge, slider leg curl - BW 3x8
W external rotations into press - bent forward at 45 degrees 5lbs 2x8
Jefferson curl - hold at bottom of each rep - 20kg barbell x 15
stretch
-
Sunday 1st August 2021
Upper body not too bad, but calves, hamstrings and erectors sore
Right Achilles insertion about the same
Left quad tendon still a little sore, but better
A few warmer days now, so spring is approaching, so need to get leaner.
--
morning mobility work
upper body stretches
---
Tendon health - rehab - fasted
Dribbling and ball control drills x 30 mins
- jump shots and hook shots against the wall, alternating arms, with a small hop - 2x5 each
split squat ISO, rear leg straight at 90 degrees - x 1 min
rotating sets - 1 mins rest
A) SSB single leg calf raise ISO - arm supported - 10mm elevated 30kg x 30 secs,
just above neutral, both side back to back - 30secs x 50kg x 5 sets
B) Side plank with leg abduction - against wall at 45 degrees - 3x 30secs each side
C1) Spanish squat ISO - just above parallel - 3x35 secs
C2) Single leg Extension ISO - both sides back to back - push into floor with ball of foot while seated - 90-100 degree leg angle @70% effort - 3 x 30secs
----
6 hours later
Wall sit, just above parallel - 4x 30secs
-
Monday 2nd August 2021
Sore calves and glute medius.
Right Glute medius tendon appears to be just about fully healed, haven't noticed any issues recently
Right Achilles insertion about the same, so will load heavier today and see how it responds
Left quad tendon feels way better, all inflammation gone.
---
Tendon health - rehab - fasted
Dribbling and ball control drills x 20 mins
- jump shots and hook shots against the wall, alternating arms, with a small hop - 2x5 each
A little more intense today
split squat ISO, rear leg straight, at 90 degrees - x 45 secs
rotating sets - 1 mins rest
A) SSB single leg calf raise ISO - arm supported - 10mm elevated 30kg x 30 secs,
just above neutral, both side back to back - 30secs x 50kg, 55kg, 55kg 60kg, 60kg
B1) Spanish squat ISO - just above parallel - 3x35 secs
B2) Single leg Extension ISO - both sides back to back - push into floor with ball of foot while seated - 90-100 degree leg angle @70% effort - 3 x 30secs
----
25 min easy walk
This was tiring, guess BBall dribbling and ISOs tired me out
stretch
6 hours later
Wall sit, just above parallel - 4x 30secs
-
Tuesday 3rd August 2021
Felt tired today.
Tendons felt all about the same
changed things up today, did ISOs first then BBall dribbling work
--
Soft tissue work on Feet, TFL area, outer quads and Glute Medius
Plus some upper body
---
Tendon health - rehab - fasted
split squat ISO, rear leg straight, at 90 degrees - x 45 secs
rotating sets - 1 mins rest
A) SSB single leg calf raise - arm supported - 10mm elevated 30kg x 10, bent knee x10, 40kg x 10, bent knee 2x10, 50kg x8
just above neutral, both side back to back - 30secs x 60kg, 60kg, 60kg
B1) Spanish squat ISO - just above parallel - x35 secs, +5kg 35secs x2 sets
B2) Single leg Extension ISO - both sides back to back - push into floor with ball of foot while seated - 90-100 degree leg angle @70% effort - 3 x 30secs
-----
Dribbling and ball control drills x 20 mins
- jump shots and hook shots against the wall, with a small hop - 2x5 each arm
The most intense session yet. felt good
-----
broom handle behind the neck press, pushing backwards into shoulder dislocate stretch position x12 + 30 sec stretch x 2 sets
controlled and fairly comfortable sets @ RPE 7-8
Band pull apart complex - 20 secs rest between- high to low, palms up + diagonals alternating sides - JumpStretch light band x10 + 6/6
A1) Side plank band Clam shell ISO - IronEdge XHeavy band - x 30secs, x10 reps, x30 secs
A2) 1 Arm dumbbell Single leg RDL - Dumbbell on opposite arm of working leg - 20lbs x8, 50lbs x8 60lbs x8 @ RPE 7
upped top set by 5lbs, felt fairly hard
B) L Sit hold - x 10 sec, 2x 15secs
Pullups, shoulder touching bar handles - Hang and 20 scap shrugs to warmup, semi inverted row on SSB x 8
Dead hang/paused - regular grip. wider - BW x1, 3x3
parallel grip, shoulder width - BW x 1, 3x4
a bit tougher today...tweaked my right upper trap area on last set :/
Hurts quite a bit right now
----
20 min easy walk
6 hours later
Single leg Extension ISO - both sides back to back - push into floor with ball of foot while seated - 90-100 degree leg angle @70% effort - 4 x 30secs
-
Wednesday 4th August 2021
Felt decent today despite some aches from yesterday, feeling lighter on my feet and legs not feeling heavy.
Tendons feeling about the same
tweaked muscle in my right neck/trap region still hurts a lot, but much less than last night.
--
Morning mobility work and upper body stretches
Soft tissue work on whole lower body and lats
---
Tendon health - rehab - fasted
split squat ISO, rear leg straight, at 90 degrees - x 1 min
rotating sets - 1 mins rest
A) SSB single leg calf raise ISO - arm supported - no elevation - BW x10, 30kg x 10, 40kg x 30secs, 50kg x 30 secs
just above neutral, both side back to back - 30secs x 60kg, 65kg, 65kg
+5kg on top sets, felt OK
B) SSB single leg, bent leg, knee over toes calf raise ISO - arm supported - BWx10, 30kg x 30 secs
both side back to back - 30secs x 40kg x 3 sets
Dropped the weight down from 50kg, so leg doesn't shake as much. Just a bit in the last 5 secs
C) Side plank with leg abduction - against wall at 45 degrees - 2x 30secs each side
D1) Spanish squat ISO - at parallel - x35 secs, +5kg 35 secs x 3 sets
D2) Single leg Extension ISO - both sides back to back - push into floor with ball of foot while seated - 90-100 degree leg angle @70% effort - 2 x 30secs
-----
Dribbling and ball control drills x 25 mins
- jump shots and hook shots against the wall, with a small hop - 2x5 each arm with a 10sec rest
- 3 step jump drill - 3x3 LR/RL plants, no jump
- 3 step jump 3x3 LR/RL plants, jumping 6 inches
-----
broom handle behind the neck press, pushing backwards into shoulder dislocate stretch position x15 + 30 sec stretch x 2 sets
SSB Lateral step down - moderate stance width to heel touch - oly shoes on 6 inch step - BW x8, 30kg x8, 40kg x8, 50kg x8 @ RPE 6
Some aches in left quad tendon. Will stay at this depth and weight until this decreases
Sure hits the glutes and glute medius
----
6 hours later
Single leg Extension ISO - both sides back to back - push into floor with ball of foot while seated - 90-100 degree leg angle @70% effort - 4 x 30secs (2-3mins rest)
-
Thursday 5th August 2021
Achey, but still feeling decent.
Last night on the leg extension ISOs, my left quad tendon finally didn't hurt at all. That is the most painful position with the knee slightly in front of the toes.
That's some quick progress from last week.
--
Morning mobility work and upper body stretches
Soft tissue work on feet, TFL and outer quads, plus erectors and obliques
---
Tendon health - rehab - fasted
split squat ISO, rear leg straight, at 90 degrees - x 45 secs
rotating sets - 1 mins rest
A) SSB single leg calf raise ISO - arm supported - no elevation - BW x10, 30kg x 30 secs, 40kg x 30secs, 50kg x 30 secs
just above neutral, both side back to back - 30secs x 60kg, 65kg, 65kg
B) SSB single leg, bent leg, knee over toes calf raise ISO - arm supported - BWx10
C1) Side plank with leg abduction - against wall at 45 degrees - x 30secs each side
C2) Outer leg lateral drive into wall - inner leg, bent, held in leg raise position - x 30secs
C3)standing hip push against strap around upper shins @80% effort - 2x 30 secs
C4) seated hip push against strap around lower thighs @80% effort - x30 secs
D1) Spanish squat ISO - nylon strap, thighs at parallel - x35 secs, +5kg 35 secs x 3 sets
Really leaned back on these today, with torso slightly beyond vertical, and lower back relaxed. Made it way harder.
I've always felt like I was going to slip and fall back before doing it like this, but today I got smart and put a bumper plate between my feet and the support, I hooked the strap to.
No chance of that happening now.
(https://i.ytimg.com/vi/hgFxm5KIF7M/maxresdefault.jpg)
Not quite as hard as a matrix squat though :)
Imagine the load on the quads and tendons....
http://www.youtube.com/watch?v=cY7GhsnLRmg
D2) Single leg Extension ISO - both sides back to back - push into floor with ball of foot while seated - 90-100 degree leg angle @70% effort - 1 x 30secs
-----
Dribbling and ball control drills x 25 mins
- jump shots and hook shots against the wall, with a small hop - 3x5 each arm with a 10sec rest
- Altitude drops - 6 inches x 5
- 3 step jump 3x3 LR/RL plants, jumping 6 inches, on grass
- single leg jump, off short run up, jumping 6 inches off left leg x 3
Progressing the load
-----
broom handle behind the neck press, pushing backwards into shoulder dislocate stretch position x15 + 30 sec stretch x 2 sets
Tried some reverse lunges down to parallel, both legs at 90 degrees knee angles and it felt good - especially the rear leg with regard to my glute medius tendon. That used to hurt a lot.
----
25 min walk
backwards walking - middle of walk - 30 degree sloped path - 1.5 mins
----
6 hours later
Wallsit x 30secs to warmup
Single leg Extension ISO - both sides back to back - push into floor with ball of foot while seated - 90-100 degree leg angle @70% effort - 5 x 30secs (2-3mins rest)
-
Friday 6th August 2021
Feeling ok, but having some right ankle impingement issue cropping up again from old ankle injury.
Seems to have flared up again when I started squatting again deep with a narrow stance, smashing the front on the shin into the ankle joint
Doesn't show up when I'm training or running/jumping, only when I'm walking around cold
And I started having occasional Plantar Fasciitis pain in my left foot :/
Again it never flares up while training.
Always though this was a muscular issue, so thought release work and stretching might sort it out, but it turns out it's due to the big toe getting squashed in and cutting off blood flow....
Might explain why I only even get it on my left foot.
I just need to be more conscious on my toe position and avoid my narrow shoes from now on
http://www.youtube.com/watch?v=yxub7xv317g
Upper body felt strong today, made progress all round.
And shoulders feeling much healthier and stronger
--
morning mobility work and upper body stretches
Soft tissue work on Feet, TFL area and Glute Medius
---
Tendon health - rehab and upper body - fasted
split squat ISO, rear leg straight, at 90 degrees - x 45 secs
rotating sets - 1 mins rest
A) SSB single leg calf raise - arm supported - no elevation - BW x10, 30kg x 8, 50kg x 8, 60kg x8
just above neutral, both side back to back - 30secs ISO x 60kg, 70kg, 70kg
+5kg on top sets, felt good, will go up again next week.
B) SSB single leg, bent leg, knee over toes calf raise - arm supported - BWx10, 30kg x8, 40kg 3x8 @ RPE 7
C1) Spanish squat ISO - nylon strap, thighs at parallel - x35 secs, +5kg 35 secs x 3 sets
C2) Single leg Extension ISO - both sides back to back - push into floor with ball of foot while seated - 90-100 degree leg angle @70% effort - 1 x 30secs
-----
Dribbling, ball control drills and jumps x 20 mins
- jump shots and hook shots against the wall, with a small hop - 2x5 each arm with a 10sec rest
- Altitude drops - 6 inches 2x5
- 3 step jump 3x3 LR/RL plants, jumping 6 inches, on grass
- single leg jump, off short run up, jumping 6 inches off left leg 2x3, right leg 2x3
Added a bit more volume. And dribbling moves are now fairly intense
------
broom handle behind the neck press, pushing backwards into shoulder dislocate stretch position x15 + 30 sec stretch x 2 sets
All controlled and fairly comfortable sets @ RPE 6-8
rotating sets - 1 to 1.5 mins rest
A) Tib raise - SSB + oly shoes 30kg x8, 50kg x8, 60kg 3x8 @ RPE7 (+5kg)
wall tib raise, in oly shoes x8 @RPE 8
B) Pushup- on floor x 8, feet elevated 20 inches, deficit - hands on Powerblock dumbbell handles - 3x10 (+2 reps on last set)
finally at 3 sets of 10 without going near failure
C) High angle rows - 20kg x12, 40kg x8, 60kg 3x9
-------
A1) SSB Lateral step down - moderate stance width to heel touch - oly shoes on 6 inch step - BW x8, 30kg x8, 40kg x8, 50kg x8, 60kg 2x8
Left quad tendon pain well down, so increased the weight +10kg
A2) SSB Reverse Lunge - one arm supported - BW x8, 30kg 2x8
B) Dumbbell palms facing overheard press, arms in line with ears - 17.5lbs x8, 27.5lbs 2x10, x8
C) Glute bridge, slider leg curl - BW x6 eccentrics + 3 rep, BW 3x9
hamstrings felt stronger today, finally all sets of 9 without going to near failure.
D) Dumbbell curl - 10lbs x10, 27.5lbs x8, 25lbs 2x8
-----
W external rotations into press - chest supported at 45 degrees 5lbs x10, x8
Ivanko super gripper - 64lbs x5, 64lbs 3x11 (+1 rep), plus one extra set for left hand x8
Jefferson curl - hold at bottom of each rep - 20kg barbell x 15 + 20 sec hold
6 hours later
Wallsit x 30secs to warmup
Single leg Extension ISO - both sides back to back - push into floor with ball of foot while seated - 90-100 degree leg angle @70% effort - 5 x 30secs (2-3mins rest)
-
Saturday 7th August 2021
Not all that sore from yesterday, upper body in particular, so body is adapting, despite only training those exercises once every 8 days and being in a calorie deficit.
--
Morning mobility work and upper body stretches
Soft tissue work on feet and TFL
Tendon health - rehab - fasted
split squat ISO, rear leg straight, at 90 degrees - x 35 secs
rotating sets - 1 mins rest
A) SSB single leg calf raise ISO - arm supported - no elevation - BW x10, 30kg x 8, 50kg x 30 secs
just above neutral, both side back to back - 30secs x 70kg, 75kg, 75kg, 75kg
bumped top sets up another 5kg
B) SSB single leg, bent leg, knee over toes calf raise ISO - arm supported - BWx10, 30kg x8
C1) Side plank with leg abduction - against wall at 45 degrees - x 30secs each side
C2) seated hip push against strap around lower thighs - leaning torso forward at 45 degrees @80% effort - 3x30 secs
The torso position does make a difference, leaning forward made my glute medius tendon ache a bit.
D1) Spanish squat ISO - nylon strap, thighs at parallel - x35 secs, +5kg x 35 secs, +10kg 2x 35 secs
Went up 5kg, not too hard
D2) Single leg Extension ISO - both sides back to back - push into floor with ball of foot while seated - 90-100 degree leg angle @70% effort - 1 x 30secs
Dribbling, ball control drills and jumps x 30 mins
- jump shots and hook shots against the wall, with a small hop - 2x5 each arm with a 10sec rest
- dribble moves against cones
- Altitude drops - 6 inches 2x5
- 3 step jump LR/RL plants x 3, jumping 6 inches, on grass
- 3 step jumps LR/RL plants 2x3, jumping 6+ inches against garage door
- single leg jump, off short run up, jumping 6+ inches off left leg 2x3, right leg - 2x3 against garage door
- vertical jumps, 2 handed @ 50% effort - 2x3 (jumping about 18 inches)
Small bump in volume and a "jump" intensity with the vertical jumps :)
Used bottom of garage door as a target for the moving jumps, so I approach up the driveway slope
Added in vertical jumps
Was only trying for 6 inch vertical jumps, but even with low effort they still hit about 18 inches... which is kinda crazy considering I weigh around 90kg full of water, in clothes and shoes!
I might just jump 12 inches higher at full effort.... And with 15+kg less weight in a few months time... things will get interesting...
All jumps felt good and pain free on take off and landing.
Although I wonder if I can keep this going on a daily basis
6 hours later
Wallsit 2x30secs to warmup
Single leg Extension ISO - both sides back to back - push into floor with ball of foot while seated - 90-100 degree leg angle @70% effort - 3 x 30secs (2-3mins rest)
Peterson step up/sissy squat hybrid ISO - 8 inch step - support leg on floor - pushing into step @70% effort - 2 x 30secs
-
Sunday 8th August 2021
Fatloss cycle 3 - Week 1
Height - 5'8.5"
weighed - 86.8kg (-0.7kg), 191.4lbs
waist - 36.75 inches (-0.75)
hip = 41 inches (-3/8)
upper thigh = 26 1/8 inches (-1/8)
Right calf = 16 (-1/8)
Neck = 15.75
Wrist = 6.5
Tanita scale bodyfat% = 23.5% (-0.5)
Total loss so far - weight 0.7kg Waist 0.75 inches Tanita BF% 0.5%
First entry was 3 weeks ago, so deficits are vs then. I fell off the wagon, but picked it back up last week.
Averaging around 2000 calories each day. So I'm burning around 2600-2700 according to my FitbitCharge 3 and the TDEE app on my phone.
Still feeling good and making gains in strength and size it seems
-
Sunday 8th August 2021
Sigh quad tendon achey again... seems like everytime I do the Peterson step up/sissy squat hybrid ISO, it flares up...
So it does really load the quad tendon hard. Maybe I just keep doing it until the tendon adapts
Getting COVID vaccine tomorrow, so will likely chill a few days, see how I feel.
--
Morning mobility work and upper body stretches
Soft tissue work on lower body
Tendon health - rehab - fasted
split squat ISO, rear leg straight, at 90 degrees - x 35 secs
rotating sets - 1 mins rest
A) SSB single leg calf raise ISO - arm supported - no elevation - BW x10, 30kg x 10, 50kg x 30 secs
just above neutral, both side back to back - 30secs x 70kg, 80kg, 85kg, 85kg
Up another 5kg as 80kg doesn't feel hard enough today
B) SSB single leg, bent leg, knee over toes calf raise ISO - arm supported - BWx10, 30kg x10
C) Side plank with leg abduction - against wall at 45 degrees - x 30secs each side
D1) Spanish squat ISO - nylon strap, thighs at parallel - x35 secs, +10kg x 35 secs, 40lbs 2x 35 secs
Went up to a 40lb kettlebell and it still wasn't hard, so I will relegate this move to warmup duties.
It doesn't load the patella and quad tendons hard enough
D2) Single leg Extension ISO - both sides back to back - push into floor with ball of foot while seated - 90-100 degree leg angle @70% effort - 3 x 30secs
Dribbling, ball control drills x 25 mins
- jump shots and hook shots against the wall, with a small hop - 2x5 each arm with a 10sec rest
- Altitude drops - 6 inches 2x5
6 hours later
Wallsit 2x30secs to warmup
Single leg Extension ISO - both sides back to back - push into floor with ball of foot while seated - 90-100 degree leg angle @70% effort - 4 x 30secs (2-3mins rest)
-
Monday 9th August 2021
Right Achilles tendon insertion reacted favorable to yesteray's 85kg calf raise ISOs, so will make than the regular load.
COVID vaccine this morning. felt Ok, so went ahead with training/rehab
--
Morning mobility work and upper body stretches
Tendon health - rehab - fasted
split squat ISO, rear leg straight, at 90 degrees - x 1min
Spanish squat x 35 secs
rotating sets - 1 mins rest
A) SSB single leg calf raise ISO - arm supported - no elevation - BW x10, 30kg x 10, 50kg x 30 secs
just above neutral, both side back to back - 35secs x 70kg, 85kg, 85kg, 85kg
I can probably hold 85kg for at least a minute, so will likely increase to 90kg later in the week.
B) SSB single leg, bent leg, knee over toes calf raise ISO - arm supported - BWx10, 30kg x10
C1) Side plank with leg abduction - against wall at 45 degrees - x 30secs each side
C2) standing hip push against strap around upper shins - @80% effort - 3x30 secs
D) Single leg Extension ISO - both sides back to back - push into floor with ball of foot while seated - 90-100 degree leg angle @70% effort - 4 x 30secs
Dribbling, ball control drills x 28 mins
- jump shots and hook shots against the wall, with a small hop - 3x5 each arm with a 10sec rest
- dribble moves vs cones
-
Tuesday 10th August 2021
Felt feverish last night as the COVID vaccine kicked in - flu like symptoms, achey overall feeling.
So I skipped the planned leg extension ISOs 6 hours post main session.
Took 2 Panadol and went to bed early.
Still feeling it today. But will train the ISOs, and skip some other stuff I had planned till later in the week.
Will update this post later - first warm spring like day today, so I gotta get out and do something.
Right Achilles tendon insertion improved further from yesterday's session and now feels similar to my left side when walking straight out of bed cold.
So more of the same, but will increment the weight up as needed to stay in the sweet spot.
--
Morning mobility work and upper body stretches
Lower body and TFL release
Tendon health - rehab - fasted
split squat ISO, rear leg straight, at 90 degrees - x 1min
Spanish squat x 35 secs
rotating sets - 1 mins rest
A) SSB single leg calf raise ISO - arm supported - no elevation - BW x10, 30kg x 10, 40kg x10, 60kg x 30 secs
just above neutral, both side back to back - 35secs x 80kg, 87.5kg, 45secs x 90kg, 35secs x 90kg, 90kg
Bumped the weight to 87.5kg, felt ok, so upped it again to 90kg. This feels about as high as I want to go right now, as leg was starting to shake a tiny bit towards the end.
B) SSB single leg, bent leg, knee over toes calf raise ISO - arm supported - BWx10, 30kg x10, 40kg x10.
C1) Side plank with leg abduction - against wall at 45 degrees - x 30secs each side
C2) Outer leg lateral drive into wall - inner leg, bent, held in leg raise position - 3x 30secs
D) Single leg Extension ISO - both sides back to back - push into floor with ball of foot while seated - 90-100 degree leg angle @70% effort - 5 x 35secs
Dribbling, ball control drills x 35mins
- jump shots and hook shots against the wall, with a small hop - 3x5 each arm with a 10sec rest
- dribble moves vs cones
- 3 step jump LR/RL plants 2x3, jumping 6 inches, on grass, with ball in opposite hand.
- 3 step jumps LR/RL plants 2x3, sub-maximal jump against garage door wall - touching 9'3"
- single leg jump, left and right legged, off short run up, sub-maximal jump against garage door wall - touching 9'3"
- vertical jumps, 2 handed @ 50% effort - 2x3 (jumping about 18 inches)
Starting to get my R-L plant sorted.
All sub-maximal jumps touched around 9'3", so about 23 inches with my 7'4" reach
Felt OK, apart from some IT band ache on some R-L jumps
Which I think is caused by my tight TFL, and previously my glute medius tendon issues.
It pulls on the IT band against the hip bone, which inflames it and so it swells causing further compression
I suppose all the between the legs/under the legs stuff I practice doesn't exactly help....
(https://www.sportsinjurybulletin.com/wp-content/uploads/2018/04/TFLglute-max-944x1024.jpg)
So I stretched it a lot later a night. And it sure hurts a lot when I release it with a ball.
https://www.sportsinjurybulletin.com/tensor-fascia-latae-unraveling-the-mysteries/
-
Wednesday 11th August 2021
COVID vaccine side effects all gone.
Felt stronger today
Stretched the hell out of my TFL and external/internal hip rotators, helped a lot.
--
Morning mobility work and upper body stretches
Pre workout - Lower body and TFL release. TFL and external/internal hip rotator stretches
Tendon health - rehab - fasted
Bodyweight - 90kg with shoes
split squat ISO, rear leg straight, at 90 degrees - x 1min
Spanish squat x 35 secs
rotating sets - 1 mins rest
A) SSB single leg calf raise - arm supported - no elevation - BW x10, 30kg x 10, 50kg x10, 70kg x 8
ISO just above neutral, both side back to back - 35secs x 87.5kg, 87.5kg, 87.5kg
70kg x8 @ RPE 7
Isotonic day, but I still did some ISOs
B) SSB single leg, bent leg, knee over toes calf raise - arm supported - BWx10, 30kg x10, 50kg x10, 70kg 3x8 @ RPE 7
C) Single leg Extension ISO - both sides back to back - push into floor with ball of foot while seated - 90-100 degree leg angle @70% effort - 4 x 35secs
rotating sets - 1 mins rest
Band pull apart complex - 20 secs rest between- high to low, palms up + diagonals alternating sides - JumpStretch light band x12 + 6/6 x 2 sets
A1) SSB Lateral step down - moderate stance width to heel touch - oly shoes on 6 inch step - BW x10, 30kg x10, 50kg x10, 60kg x10, 70kg x10 @ RPE 7
went up 10kg on top set, didn't feel too hard, and left quad tendon pain was a 3/10, so will go up to 75kg next time.
A2) SSB Reverse Lunge - one arm supported - BW x8, 30kg x5 each leg, alternating
B) Pullups, shoulder touching bar handles - Hang and 10/10 scap shrugs with regular/parallel grip to warmup, semi inverted row on SSB x 8
Dead hang/paused - regular grip. wider - BW x1, x1, 3x4 (+1 rep per set)
parallel grip, shoulder width - BW x 1, 2x4
felt stronger today on these, +1 rep on first 3 main sets
C) 1 Arm dumbbell Single leg RDL - Dumbbell on opposite arm of working leg - 30lbs x10, 60lbs 2x10 @ RPE 7
+2 reps, +1 set with 60lbs, will go to 65lbs next time.
A) Squats - controlled down - 2mins rest
In Oly shoes, facing down slope of garage - no belt
SSB - 30kg x5, 50kg x 5, 70kg x5, 85kg x5
100kg x5 @ RPE 7
100kg 2x3
Front Squat - 20kg x5, 40kg x3, 60kg x3
High bar squat - 20kg x5, 40kg x3, 60kg x3, 80kg x3, 100kg 2x3
Squats felt good, solid.
The last time I did 100kg x3 on SSB was when I injured my IT band/glute medius tendon real bad. 100kg felt much easier today and no pain.
Solid form all round.
----
stretch
DOH! Forgot to do my tib raises and L-Sit holds. will do them tomorrow
-
Thursday 12th August 2021
Sore hamstrings, glutes, erectors, quads and lats
left quad tendon and right achilles tendons about the same
--
Morning mobility work and upper body stretches
Pre workout - - Soft tissue work on feet and TFL. Thoraric spine, lats and whole shoulder
hip and TFL stretches
Tendon health - rehab - fasted
Bodyweight - 88.6kg with shoes
split squat ISO, rear leg straight, at 90 degrees - x 1min
Spanish squat x 35 secs
front step down - 6 inch step - BW x 12
rotating sets - 1 mins rest
A) SSB single leg calf raise ISO - arm supported - no elevation - BW x10, 30kg x 10, 60kg x 30 secs
just above neutral, both side back to back - 35secs x 80kg, 45secs x 82.5kg, 85kg, 87.5kg, 1 min x 90kg
Was able to hold 90kg for a minute without shakes, so will increase the weight next time.
B) SSB single leg, bent leg, knee over toes calf raise ISO - arm supported - BWx10, 30kg x10
C) Side plank with leg abduction - against wall at 45 degrees - x 30secs each side
D) Doorway Single leg Wall sit - both sides back to back - push into floor - 80 degree knee angle @ 80% effort - 3x 35 secs
E) Single leg Extension ISO - both sides back to back - push into floor with ball of foot while seated - 90-100 degree leg angle @70% effort - 2 x 35secs
Dribbling, ball control drills x 35mins
- jump shots and hook shots against the wall, with a small hop - 1x5 each arm with a 10sec rest
- same, but with a dribble up - 1x5 each arm with a 10sec rest
- dribble moves vs cones
-
Friday 13th August 2021
Friday the 13th - zing :ninja:
Pretty sore hamstrings and groin area
Left quad tendon feels much better after last session.
Right Achilles tendon about the same, so will change things up
--
Morning mobility work and upper body stretches
Pre workout - Soft tissue work on whole lower body and TFL. Thoracic spine, lats and whole shoulder
hip and TFL stretches
Tendon health - rehab - fasted
Bodyweight - 88.8kg with shoes
split squat ISO, rear leg straight, at 90 degrees - x 1min
Spanish squat x 35 secs
front step down - 6 inch step - BW x 12
rotating sets - 1 mins rest
A) SSB single leg calf raise ISO - arm supported - 3 inch elevated - BW x10, 30kg x 10, 50kg x 30 secs, 60kg x 30secs,
around neutral or slightly lower, both side back to back - 35secs x 70kg, 80kg, 80kg, 80kg
Held the ISO lower at around neutral position, to stress the Achilles tendon more where it hurts.
Also using lighter weights
B) SSB single leg, bent leg, knee over toes calf raise ISO - arm supported - BWx10, 30kg x10
C1) Side plank with leg abduction - against wall at 45 degrees - x 30secs each side
C2) seated hip push against strap around lower thighs - leaning torso forward at 45 degrees @80% effort - 2x30 secs
C3) seated hip push against strap around lower thighs - vertical torso @80% effort - x30 secs
D) Doorway Single leg Wall sit - both sides back to back - push into floor - 80 degree knee angle @ 80% effort - 3x 35 secs
E) Single leg Extension ISO - both sides back to back - push into floor with ball of foot while seated - 90-100 degree leg angle @70% effort - 2 x 35secs
Dribbling, ball control drills and jumps x 40 mins
- jump shots and hook shots against the wall, with a small hop - 1x5 each arm with a 10sec rest
- same, but with a dribble up - 1x5 each arm with a 10sec rest
- dribble moves vs cones
- reactive squat drop x 5
- Altitude drops - 6 inches x5
- 3 step jump LR/RL plants 2x3, jumping 6 inches, on grass, with ball in opposite hand.
- 3 step jumps LR/RL plants 2x3, sub-maximal jump against garage door wall - touching 9'4" = 24 inches
- single leg jump, left and right legged, off short run up, sub-maximal jump against garage door wall - touching 9'2" left, 8'7" right = 22/17 inches
- a few series of short lower effort skips and hops
- vertical jumps, 2 handed, sub-maximal effort - 2x3 (jumping about 20 inches)
- vertical jump @ 80% effort x2 - touching 9'4" = 24 inches
Jumped higher today, but still not pushing too hard
Ceiling of my garage is about 10'3" so I'm aiming to touch it off vertical eventually...
On the two 80% effort vertical jumps, I touched the 12 inch metal brackets that hang from the top, from an old garage door installation
-
Saturday 14th August 2021
A bit tired feeling from yesterday
Upper body was stronger today
Not the wisest idea to do the squats at the end... should have called it a day after the step ups
--
Tendon health - rehab and upper body - fasted
Bodyweight - in shoes and winter clothing 88.3kg
split squat ISO, rear leg straight, at 90 degrees - x 1min
Side plank with leg abduction - against wall at 45 degrees - x 30secs each side
Spanish squat x 35 secs
front step down - 6 inch step - BW x 12
broom handle behind the neck press, pushing backwards into shoulder dislocate stretch position x15 + 30 sec stretch x 2 sets
rotating sets - 1.5 mins rest
A) SSB single leg calf raise ISO - arm supported - 3 inch elevated - BW x10, 30kg x 10, 60kg x 30 secs
around neutral or slightly lower, both side back to back - 35secs x 80kg, 80kg, 80kg
B) SSB single leg, bent leg, knee over toes calf raise - arm supported - BWx10, 30kg x8, 40kg x8, 50kg 3x8 @ RPE 7
C) Single leg Extension ISO - both sides back to back - push into floor with ball of foot while seated - 90-100 degree leg angle @70% effort - 2 x 35secs
D) Doorway Single leg Wall sit - both sides back to back - push into floor - 80 degree knee angle @ 80% effort - 2x 30 secs
------
All controlled and fairly comfortable sets @ RPE 6-8
rotating sets - 1.5 mins rest
A) Tib raise - SSB + oly shoes 30kg x8, 50kg x8, 60kg 3x8 @ RPE7
wall tib raise, in oly shoes x8 @RPE 8
B) Pushup- on floor x 8, feet elevated 20 inches, deficit - hands on Powerblock dumbbell handles - 3x11 (+1rep on all sets)
C) High angle rows - 20kg x12, 40kg x8, 60kg 3x10 (+1rep on all sets)
-------
A) SSB Lateral step down - moderate stance width to heel touch - oly shoes on 6 inch step - BW x8, 30kg x8, 50kg x8, 70kg x8, 75kg x10 (+5kg, +2 reps)
Will go up to 80kg next time
B) Dumbbell palms facing overheard press, arms in line with ears - 17.5lbs x8, 27.5lbs 3x11 (+1 rep all sets)
D) Dumbbell curl - 10lbs x10, 27.5lbs 3x8 (+2.5lbs on last 2 sets)
felt much stronger from last session.
-----
A) Squats - controlled down - 2-4mins rest
In Oly shoes, facing down slope of garage - no belt
SSB - 30kg x5, 50kg x 5, 70kg x5, 90kg x5
105kg 2x3 @ RPE 8
Front Squat - 20kg x5, 40kg x3
High bar squat - 20kg x5, 40kg x3, 70kg x3, 90kg x5, 100kg x3, 105kg x3
felt fairly hard... to be expected after all the stuff I did before hand, not very smart doing these today...
B) Glute bridge, slider leg curl - BW x6 eccentrics + 3 rep, BW x9, 2x10 (+1 rep)
C) Ivanko super gripper - 64lbs x5, 64lbs 3x12 (+1 rep, left hand failed on third set), plus one extra set for left hand x11 (+3 reps)
-
Sunday 15th August 2021
Fatloss cycle 3 - Week 2
Height - 5'8.5"
weighed - 86kg (-0.8kg), 189.6lbs
waist - 36 3/8 inches (-3/8)
hip = 41 inches
upper thigh = 26 1/8 inches
Right calf = 15 7/8 (-1/8)
Neck = 15 5/8 (-1/8)
Wrist = 6.5
Tanita scale bodyfat% = 24% (+0.5)
Total loss so far - weight 1.5kg Waist 1 1/8 inches Tanita BF% 0%
Lost way more fat than I was expecting, since the first 3 days of the week were in surplus!
Also looks like my legs and hips got bigger this week, no change in size despite dropping 3/8 off my waist
Averaged around 2300 calories this week vs a TDEE of 2700+ according to app on phone, but it must be higher than that.
Fitbit has me at 2700 for the last 28 days.
Had a few 3000 calorie days at the start of the week and then around 1900-2200.
-
Sunday 15th August 2021
Upper body not all that sore as I was expecting
Posterior chain is a bit
going to put more focus on the soleus than I have been in my achilles rehab
see the difference in forces (x bodyweight) subjected to the soleus vs the gastroc at various running speeds
https://www.tendinopathyrehab.com/blog/tendinopathy-updates/why-you-should-use-seated-calf-raise-in-achilles-tendinopathy
They also show that the total calf muscle volume is made of soleus mainly (43.7%), then medial gastroc (34.3%), then lateral gastroc (22.1%). This fits in withthe very high physiological cross sectional area of the soleus (Lieber 2011) and much higher forces (x bodyweight) in the soleus versus the gastroc in running (see table below showing predicted muscle forces in running at increasing speed, adapted from Dorn 2012) and
(https://www.tendinopathyrehab.com/images/images_raw/screen_shot_2016_09_08_at_2.12.54_pm_1bt1pgk.png)
--
Morning mobility work and upper body stretches
Pre workout - Soft tissue work on feet, TFL and front delts
hip and TFL stretches
Tendon health - rehab - fasted
Bodyweight - 88.6kg with shoes
split squat ISO, rear leg straight, at 90 degrees - x 1min
Spanish squat x 35 secs
front step down - 6 inch step - BW x 12
rotating sets - 1 mins rest
A) SSB single leg calf raise ISO - arm supported - 3 inch elevated - BW x10, 30kg x 10, 50kg x 30 secs
around neutral or slightly lower, both side back to back - 35secs x 70kg, 80kg, 80kg
B) SSB single leg, bent leg, knee over toes calf raise ISO - arm supported - 3 inch elevated - BWx10, 30kg x10
around neutral or slightly higher, both side back to back - 35secs x 50kg, 60kg, 60kg, 60kg
C) Side plank with leg abduction - against wall at 45 degrees - x 30secs each side
D) Doorway Single leg Wall sit - both sides back to back - push into floor - 80 degree knee angle @ 80% effort - 3x 35 secs
E) Single leg Extension ISO - both sides back to back - push into floor with ball of foot while seated - 90-100 degree leg angle @70% effort - x 35secs
Dribbling, ball control drills x 35 mins
- jump shots and hook shots against the wall, with a small hop - 1x5 each arm with a 10sec rest
- same, but with a dribble up - 1x5 each arm with a 10sec rest
- low intensity Euro step drill against wall - RL with right hand and LR with left hand
rotating sets - 1.5 mins rest
A) Jefferson curl - hold at bottom of each rep - 20kg barbell x 8, 30kg 2x8 + 30 sec hold on last set @ RPE 5
B) L Sit hold - x 10 sec with bent knee, 3x 15secs
C) W external rotations into press - chest supported at 45 degrees 2.5lbs x8, 5lbs 2x8, x7 @ RPE 7
stretch
-
Monday 16th August 2021
Posterior chain and adductors sore from the jefferson curls.
Achey calves
Decided to rest up today.
But did a ton off soft tissue work and stretching - helps burns some extra calories while still benefiting me
Morning mobility work and upper body stretches
2 hours of whole body soft tissue work and stretching
Shoulder mobility has improved a lot since I started rolling out my thoracic spine, lasts, front delts and all the muscles around the shoulder girdle.
Left shoulder no longer impinges when forcing the arm back when held vertical.
Still no where I want to be compared to what I have been able to do in my younger years, but it's in a decent place.
I used to be able to do this back in my 20-30s, still not close.
Bottom hand is not bad, but upper is the problem, lats/pecs still too tight in that direction
(https://svthw.org/wp-content/uploads/sites/3/2018/12/yoga-desk-cow-face-arms-400x400.jpg)
-
Tuesday 17th August 2021
I'm so happy I have fixed my right IT band issue. Now I can finally stop hammering my glute medius so much.
It was my tight TFL after all.
When you think about it, the penultimate push off for a running jump is exactly a dynamic version of a TFL stretch... so that why it puts so much stress on my IT band when my TFL is tight and over active, which it connects directly into.
Pulling the leg back, behind you, externally rotating the leg/foot and then abducting the leg to the opposite side is the exact opposite of what the TFL is supposed to do, hence stretching it
Yeah lots of release work on my TFL, and stretching around the clock the last few days.
This is my go to TFL stretch, been doing when I wake up in the mornings - 2x 1.5 mins each leg
Except I make sure the stretched leg on the floor is straight with the hip, well I try to move it as far to the right as I can, and I put the other foot on top of the side of the knee and push it down flat against the ground. While trying to flatten my lower back into the ground, which also stretches another function of the TFL as a pelvis and hip flexor - hence why it also can cause Anterior pelvic tilt and back issues.
Makes my TFL and other hip muscles scream.
You can also do a sorta standing version by pushing the stretched leg behind you in the same manner, pushing the foot as far to the opposite side as you can, toes on the floor
(http://reachphysio.com/wp-content/uploads/2010/10/Karen-Stretch-TFL.png)
The other one is an active stretch, that also activates the glutes.
A quadruped bird dog style position - push leg back, externally rotate the foot and the pull the leg inwards.
makes the front of the hip feel lose while your glutes get pumped.
The third one in the video
http://www.youtube.com/watch?v=RQscqJLyTZY
--
Morning mobility work and upper body stretches
Pre workout - Soft tissue work on feet, TFL, thoracic spine, lats and front delts
Lying TFL and hip flexor stretch
quadruped TFL active stretch 2 x 30 secs
Tendon health - rehab - fasted
split squat ISO, rear leg straight, at 90 degrees - x 1min
front step down - 6 inch step - BW x 12
Side plank with leg abduction - against wall at 45 degrees - x 30secs each side
rotating sets - 1 mins rest
A) SSB single leg, bent knee, over toes calf raise - arm supported - 3 inch elevated in oly shoes - controlled up, 3 sec eccentric - BW x10, 30kg x 10, 50kg x 8
60kg x8, 65kg 2x8 @ RPE 7
Changed the order around, now soleus calf raise gets priority
B) SSB single leg calf raise - arm supported - 3 inch elevated in oly shoes - controlled up, 3 sec eccentric - BW x10, 30kg x 10, 50kg x 8
60kg x8, 65kg 2x8 @ RPE 7
C) Doorway Single leg Wall sit - both sides back to back - push into floor - 80 degree knee angle @ 80% effort - 3x 35 secs
----
SSB Lateral step down - moderate stance width to heel touch - oly shoes on 6 inch step - BW x10, 30kg x10, 50kg x10, 70kg x10, 80kg x10 @ RPE 7
Not easy, but not hard. Will go up to 85kg next time, which is close to body weight.
Dribbling, ball control drills x 25 mins
- jump shots and hook shots against the wall, with a small hop - 1x5 each arm with a 10sec rest
- same, but with a dribble up - 1x5 each arm with a 10sec rest
- low intensity Euro step drill against wall - RL with right hand and LR with left hand
- some low intensity 3 step jump practice LR/RL
20 mins worth of house dancing practice
-
Wednesday 18th August 2021
Pretty sore lower legs, soleus. And my glute max and medius feel deep down brusied from the stepdowns
Left quad tendon feeling much better
Achilles insertions kinda feel better, but masked by the DOMs.
Left foot plantar fasciitis type pain is barely noticeable now, while my right ankle impinegement pain is gone.
There is pain spot on my left foot when rolling it, while dorsiflexing it hard, which I assume is where the pain must be.
None of the right foot. Releeasing that area has helped.
Felt tired during today's session, should have rested in hindsight, but I'm motivated to get my tendons back in order ASAP and continue leaning up.
--
Morning mobility work and upper body stretches
Pre workout - Soft tissue work on feet, TFL, long/short adductor, thoracic spine, and front delt
Lying TFL and hip flexor stretch
quadruped TFL active stretch 2 x 30 secs
Tendon health - rehab - fasted
split squat ISO, rear leg straight, at 90 degrees - x 1min
front step down - 6 inch step - BW x 12
Side plank with leg abduction - against bench x 30secs each side
Spanish squat ISO- just above parallel x 35 secs
rotating sets - 1 mins rest
A) SSB single leg, bent knee, over toes calf raise ISO - arm supported - 3 inch elevated in oly shoes - BW x10, 30kg x 10, 50kg x 30 secs
30 secs x60kg, x65kg, 60kg
Tried 65kg, legs started shaking a bit, so dropped back down
B) SSB single leg calf raise - arm supported - 3 inch elevated in oly shoes - BW x10, 30kg x 10, 50kg x 30 secs
30 secs x60kg, x65kg, 60kg
C) Doorway Single leg Wall sit - both sides back to back - push into floor - 80 degree knee angle @ 80% effort - 3x 35 secs
-
Thursday 19th August 2021
whole glute/hip still pretty sore
Left quad tendon getting better and better, both achilles insertion not so much, kinda stuck, so changing things up again
IT band, glute medius tendon pretty much completely healed now. No longer hurts walking downstairs or in true single leg squats
Soft tissue work on thoracic spine is making very noticeable changes to my back shape from the side when I raise my arms overhead - I used to have a pronounced curve in my back, but now it's much more straight. Especially when I was front squating, my back would look humped.
----
Morning mobility work and upper body stretches
Pre workout - Soft tissue work on feet, TFL, long/short adductor, thoracic spine, lats and front delt
Lying TFL and hip flexor stretch
quadruped TFL active stretch 2 x 30 secs
Tendon health - rehab - fasted
broom handle behind the neck press, pushing backwards into shoulder dislocate stretch position x20 + 30 sec stretch x 2 sets
split squat ISO, rear leg straight, at 90 degrees - x 45 secs
front step down - 6 inch step - BW x 12
Band pull apart complex - 20 secs rest between- high to low, palms up + diagonals alternating sides - JumpStretch light band x12 + 6/6 x 2 sets
rotating sets - 1 mins rest
A) SSB single leg, bent knee soleus calf raise - no elevation in oly shoes, arm supported - controlled up, 3 sec eccentric - BW x10, 30kg x 10, 50kg x 10
60kg 2x10 @ RPE 8
With no elevation and in oly shoes the ROM is very small, but this avoids the achilles compression when the calf is stretched
B) Pullups, shoulder touching bar handles - Hang and 10/10 scap shrugs with regular/parallel grip to warmup, semi inverted row on SSB x 8
Dead hang/paused - regular grip. wider - BW x 0.5, x1, 3x4 @ RPE 8
parallel grip, shoulder width - BW x 0.5, 1, x4, x5 @ REP 8 (+1 rep)
slowly improving on these, will do 2x5 on parallel grip next week, these feel much easier than the regular
B) SSB single leg calf raise- no elevation in oly shoes, arm supported - controlled up, 3 sec eccentric - BW x10, 30kg x 10, 50kg x 10
60kg 2x12 @ RPE 7
C) Doorway Single leg Wall sit - both sides back to back - push into floor - 80 degree knee angle @ 80% effort - 2x 30 secs
rotating sets - 1 mins rest
A1) SSB Split squat - oly shoes, 1/4 squat depth, knees level with toes - BW x10, 30kg x10, 50kg x10, 60kg x10, 70kg x10 @ RPE 7
A2) SSB Bulgarian split squat - oly shoes, single arm supported - controlled, 1 min rest between sides - BW x8, 30kg x8, 50kg x8, 60kg x6 @ RPE 8
Trying to find a single leg quad heavy move that doesn't compress and aggravate my left quad tendon, and the Bulgarian split squat looks to be it.
Was worried about the when the left is the rear leg, with the tendons stretched, but it felt OK.
B) Dumbbell palms facing overheard press, arms in line with ears - 17.5lbs x8, 27.5lbs 2x10 @ RPE 8
-
Friday 20th August 2021
Sore glutes and hammies a bit from yesterday, from the split squats most likely
Achilles finally feeling better!
And based on these 2 videos I will make some changes to my rehab approach - adding in daily blood flow high rep stuff in addition to my recent changes.
Great video from Keegan Smith, plus lots of good stuff on his channel
http://www.youtube.com/watch?v=IcfoLXmd-f0
http://www.youtube.com/watch?v=ZZmPlBKid6c
----
Morning mobility work and upper body stretches
Pre workout - Soft tissue work for whole body
Lying TFL and hip flexor stretch
quadruped TFL active stretch 2 x 30 secs
Tendon health - rehab - fasted
broom handle behind the neck press, pushing backwards into shoulder dislocate stretch position x20 + 30 sec stretch x 2 sets
split squat ISO, rear leg straight, at 90 degrees - x 1 min
front step down - 6 inch step - BW x 20
rotating sets - 1 mins rest
A) SSB single leg, bent knee soleus calf raise - no elevation in oly shoes, arm supported - controlled - BW x20, 30kg x 20, 50kg x 30 sec ISO
ISO 60kg 2x 30secs
B) SSB single leg calf raise- no elevation in oly shoes, arm supported - controlled - BW x20, 30kg x 20, 50kg x 30 sec ISO
ISO 60kg 2x 30secs
C) Doorway Single leg Wall sit - both sides back to back - push into floor - 80 degree knee angle @ 80% effort - 2x 30 secs
D1) Side plank with leg abduction - against wall at 45 degrees - x 30secs each side
D2) seated hip push against strap around lower thighs - torso at 45 degrees @80% effort - 30 secs
D3) seated hip push against strap around lower thighs @80% effort - x30 secs
D4) Outer leg lateral drive into wall - inner leg, bent, held in leg raise position - @80% effort - 30 secs
----
Single leg squat - down to 20 inch bench - BW x 20
finally pain free on both legs knee/tendons/hip
Dribbling, ball control drills x 25 mins
- jump shots and hook shots against the wall, with a small hop - 2x5 each arm with a 10sec rest
mostly low intensity stuff, no hard cuts or hops
6 hours later
single leg Calf raise - no elevation - bent knee x 25, straight leg x 25
Wall sit at 70-80 degree knee angle - 2 legs 2x35 secs, single leg 2x 35 secs
-
Saturday 21st August 2021
COVID Lockdown extended another month here, so putting it to good use in leaning up and getting healthy
Glutes deep down achey.
Achilles and left quad tendon improving.
----
Morning mobility work and upper body stretches
Pre workout - Soft tissue work on TFL, adductors, upper rectus femoris, glutes, thoracic spine, lats and front delts
Lying TFL and hip flexor stretch
Tendon health - rehab - fasted
broom handle behind the neck press, pushing backwards into shoulder dislocate stretch position x20 + 30 sec stretch x 2 sets
Side plank with leg abduction - against wall at 45 degrees - x 30secs each side
quadruped TFL active stretch x 30 secs
split squat ISO, rear leg straight, at 90 degrees - x 1 min
front step down - 6 inch step - BW x 20
rotating sets - 1 mins rest
A) SSB single leg, bent knee soleus calf raise - arm supported - 1 inch elevated in oly shoes - controlled up, 3 sec eccentric - BW x20, 30kg x 20, 50kg x 10
70kg 2x10 @ RPE 8
B) Tib raise - SSB + oly shoes 30kg x20, 50kg x10, 70kg 2x8 @ RPE8
wall tib raise, in oly shoes 2x8 @RPE 8
C) SSB single leg calf raise - arm supported - 1 inch elevated in oly shoes - controlled up, 3 sec eccentric - BW x20, 30kg x 20, 50kg x 10
70kg 2x10 @ RPE 8
D1) Doorway Single leg Wall sit - both sides back to back - push into floor - 80 degree knee angle @ 80% effort - 2x 30 secs
D2) SSB front Lateral step down - moderate stance width to heel touch - oly shoes on 6 inch step - BW x10, 50kg x10, 70kg x10, 85kg x12 @ RPE 7
Now lowering diagonally forward. 85kg was not too hard, going up to 90kg next time.
D3) SSB Split squat - oly shoes, single arm supported, to just above parallel depth - 30kg x10, 50kg x10, 60kg x10 @ RPE 7
Lowering down to the edge of left quad tendon discomfort
----
Sissy squat 50% ROM - BW x 20
Single leg reverse hyper - BW x 30
6 hours later
Calf raise - no elevation - 2 legs - bent knee x 25, straight leg x 25
single leg - bent knee x 30, straight leg x 30
Wall sit at 70-80 degree knee angle - 2 legs 2x35 secs, single leg 2x 35 secs
-
Sunday 22nd August 2021
Fatloss cycle 3 - Week 3
Height - 5'8.5"
weighed - 85.6kg (-0.4kg), 188.7lbs
waist - 36 1/8 inches (-0.25)
hip = 41 inches
upper thigh = 26 inches (-1/8)
Right calf = 15 7/8
Neck = 15 5/8
Wrist = 6.5
Tanita scale bodyfat% = 24%
Total loss so far - weight 1.9kg Waist 1 3/8 inches Tanita BF% 0%
Dropped 0.5kg fat this week and gained some hip/calf size by the looks of it.
Still no change in Tanita BF%, goes to show how accurate it is....
-
Sunday 22nd August 2021
Achey all over, but feeling strong
Front delts are so painful when I release them, even after a whole week of work...
----
Morning mobility work and upper body stretches
Pre workout - Soft tissue work on TFL, adductors, glutes, thoracic spine, and front delts
Lying TFL and hip flexor stretch
Tendon health - rehab - fasted
broom handle behind the neck press, pushing backwards into shoulder dislocate stretch position x20 + 30 sec stretch x 2 sets
Side plank with leg abduction - against wall at 45 degrees - x 30secs each side
quadruped TFL active stretch x 30 secs
split squat ISO, rear leg straight, at 90 degrees - x 1 min
front step down - 6 inch step - BW x 20
rotating sets - 1 mins rest
A) SSB single leg, bent knee soleus calf raise - arm supported - no elevation in oly shoes - BW x20, 30kg x 20
30 sec ISO above neutral x60kg, 65kg, 65kg
went up 5kg, no leg shakes
B) SSB single leg calf raise - arm supported - 2 inch elevated in oly shoes - BW x20, 30kg x 20
30 sec ISO above neutral x60kg, 65kg, 65kg
D1) Doorway Single leg Wall sit - both sides back to back - push into floor - 80 degree knee angle @ 80% effort - 3x 30 secs
Dribbling, ball control drills x 25 mins
- jump shots and hook shots against the wall, with a small hop - 1x5 each arm with a 10sec rest
- same, but with a dribble up - 1x5 each arm with a 10sec rest
- low intensity Euro step drill against wall - RL with right hand and LR with left hand
- some low intensity 3 step jump practice LR/RL on grass
- 3 series of low intensity march skips
rotating sets - 1.5 mins rest
All around RPE 7-8
A) High angle rows - 20kg x12, 40kg x8, 60kg 3x11 (+1rep on all sets)
B) Pushup- on floor x 8, feet elevated 20 inches, deficit - hands on Powerblock dumbbell handles - 3x12 (+1rep on all sets)
close grip triangle pushup on floor 2x10
C) Glute bridge, slider leg curl - BW x6 eccentrics + 3 rep, +5kg on hip 2x8
single leg eccentrics - 2x6
finally added 5kg.
----
Ivanko super gripper - 64lbs x6, 92lbs right hand 3x13, left hand x13, x10, x11, x11
left hand failed, so will stay here until all sets at 13 reps
6 hours later
Calf raise - single leg - bent knee x 45 sec ISO, straight leg x 45 sec ISO
no elevation - 2 legs - bent knee x 25, straight leg x 25
single leg - bent knee x 30, straight leg, elevated x 20
first time in a while doing a full range calf raise, no pain
Wall sit at 70-80 degree knee angle - 2 legs x35 secs, single leg x 35 secs
Bulgarian split squat BW x 20
ATG split squat BW x 20
not much of a pump with the ATG split squat, whereas the BSS has a lot and smacks the glutes as well
-
Monday 23rd August 2021
sore glutes and quads from the stuff I did last night
Achilles and left quad tendons feel improved
----
Morning mobility work and upper body stretches
Pre workout - Soft tissue work on TFL, adductors, glutes, thoracic spine, lats and front delts
Lying TFL and hip flexor stretch
Tendon health - rehab - fasted
broom handle behind the neck press, pushing backwards into shoulder dislocate stretch position x20 + 30 sec stretch x 2 sets
Side plank with leg abduction - against wall at 45 degrees - x 30secs each side
quadruped TFL active stretch x 30 secs
split squat ISO, rear leg straight, at 90 degrees - x 45 secs
front step down - 6 inch step - BW x 20
rotating sets - 1 mins rest
A) SSB single leg, bent knee soleus calf raise - arm supported - no elevation in oly shoes - BW x20, 30kg x 20
6 sec Eccentric only - 65kg x6, 70kg 2x6
A bit of leg shaking on 70kg
B) SSB single leg calf raise - arm supported - 0.5 inch elevated in oly shoes - BW x20, 30kg x 20
6 sec Eccentric only - 65kg x6, 70kg 2x6
C) SSB single leg squat - arms supported - 1 leg down, 2 up - 6 sec eccentric to 20 inch bench - BW x6, 20kg x6, 30kg x6, 40kg x6, 50kg x6, 60kg x6
Wasn't sure what weight to use so ramped up. 60kg was starting to feel harder, so about similar loads to what I have been using on Bulgarian split squats
3/10 pain in left quad tendon from 30kg onwards.
So this move loads up the tendon a bit harder than the ISOs have been using.
---
Planning to rotate between Eccentrics, ISOs and isotonics. Which all help my tendons rehab.
A bit like Cal Dietz's Triphasic training :)
-
Tuesday 24th August 2021
A bit sore in my glutes, erectors and quads from the eccentric single leg squats, yesterday, but not too bad.
Achilles starting to feel decent and solid. Cold morning pain dropping each day.
Left quad tendon feeling better in my usual test, no flare up from yesterday, but lower patella tendon started mildly achey again when pressed.
Getting rid of some core work after reading some stuff....
And focusing more on curling big toe down when pushing up to get more force from the glute.
Lots of rain this week so no dribbling for a bit
----
Morning mobility work and upper body stretches
Pre workout - Soft tissue work on feet, TFL, adductors, glutes, thoracic spine, lats and front delts
Lying TFL and hip flexor stretch
Tendon health - rehab - fasted
broom handle behind the neck press, pushing backwards into shoulder dislocate stretch position x20 + 30 sec stretch x 2 sets
split squat ISO, rear leg straight, at 90 degrees - x 45 secs
front step down - 6 inch step - BW x 20
Bulgarian split squat - BW x20
rotating sets - 1 mins rest
A) SSB single leg, bent knee soleus calf raise - arm supported - no elevation in oly shoes - BW x20, 30kg x 20
30 sec ISO above neutral x65kg, 65kg
A bit of leg shaking towards the end of each set
B) SSB single leg calf raise - arm supported - 2 inch elevated in oly shoes - BW x20, 30kg x 20
30 sec ISO above neutral x 65kg, 65kg
C) Dumbbell curl - 10lbs x10, 17.5lbs x8, 27.5lbs 3x9 (+1 rep)
D) Doorway Single leg Wall sit - both sides back to back - push into floor - 80 degree knee angle @ 80% effort - 2x 30 secs
Did 2 sets of 30 sec, seated hip push against strap around lower thighs,
outer right hip hurt when torso was at a forward 45 degree angle, and when squatting up off the bench after the set.
Stretched my right TFL, and then tried the squat off the bench again ... no pain...
------
ATG Split squat - BW x20
L Sit hold - x 10 sec with bent knee, x 15secs
Elbows out row + external rotation into press - chest supported at 45 degrees 2.5lbs x108, 5lbs x10, 7.5lbs x10 @ RPE 8
Jefferson curl - hold at bottom of each rep - 20kg barbell x 8, 30kg 3x9 + 30 sec hold on last set @ RPE 7
-
Wednesday 25th August 2021
Glutes/hips feeling deep down bruised DOMs, but I felt good after soft tissue work.
Seem to recovering well despite training everyday so far, despite how much soreness I have my body feels powerful and strong
Things are finally looking up, all my tendons feeling better and better, I'm getting lighter/leaner and my strength is going up steadily
----
Morning mobility work and upper body stretches
Pre workout - Soft tissue work on feet, TFL, adductors, glutes, thoracic spine, lats and front delts
Lying TFL and hip flexor stretch
Tendon health - rehab - fasted
bodyweight - with winter clothing and shoes 87+kg
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 45 secs each x 2 sets
split squat ISO, rear leg straight, at 90 degrees - x 45 secs
lunge style TFL stretch 2x45 secs
(https://thebodyseries.com/wp-content/uploads/2011/11/tfl2-300x207.png)
front step down - 6 inch step - BW x 20
ATG splits squat BW x 20
rotating sets - 1 mins rest
A) SSB single leg, bent knee soleus calf raise - arm supported - in oly shoes - explode up, 2 sec eccentric - BW x20, 30kg x 20, 65kg x 10
70kg 2x10 @ RPE 8
Explosive now. Will move up to 75kg next time
B) SSB single leg calf raise - arm supported - 1 inch elevated in oly shoes - explode up, 2 sec eccentric - BW x20 (full range), 30kg x 20 (full range), 65kg x 10
70kg 2x10 @ RPE 8
C1) SSB front Lateral step down - moderate stance width to heel touch - oly shoes on 6 inch step - BW x10, 50kg x10, 70kg x10, 90kg 2x12 @ RPE 8 (+5kg, +1 set)
Not too hard, but 2/10 upper left leg patella pain at 90kg, so will stay here until it goes down. 90kg is still decently heavy, it's like doing 1/4 squats with 180kg, but less back stress and more glute strength needed.
Core was worked decently as well.
Eventual goal is 1.5x bodyweight, so around 110kg when I'm under 75kg. That should be plenty strong enough upper range strength and tendons
C2) SSB Bulgarian split squat - oly shoes, single arm supported - 1 min rest between sides - controlled down, explode up
heel off the ground, big toe curled down - BW x8, 30kg x6,
60kg 2x8 @ RPE 8 (+2 reps, +1 set)
Felt good, no pain. Kept heel off the ground to strengthen the feet some more. And toe up on the way down, curled down, explode through big toe on the way up.
Will go up to 65kg next time.
Dribbling, ball control drills, jumps x 25 mins
- jump shots and hook shots against the wall - 1x5 each arm with a 10sec rest
- jump shots and hook shots against the wall, with a small hop - 1x5 each arm with a 10sec rest
- 2 short series of low intensity march skips
- 2 short series of low intenisty lateral skips with arm swing
- low effort pogo jumps 2x20
A) 1 step jump LR/RL - jumping 6 inches x 2 sets
B) 3 step jump LR/RL - jumping 6-12 inches x 2 sets - higher on second set
didn't get much dribbling in as it was after sunset and I didn't want to make too much noise.
Sissy squat 50% ROM, 90 degrees knee angle - rhythmic, ballistic - BW x 30
Single leg reverse hyper - rhythmic, ballistic - BW x 30
stretch
-
Thursday 26th August 2021
Sore quads, glutes, calves
tendons feeling ok, no flare ups
----
Morning mobility work and upper body stretches
Tendon health - rehab - fasted
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 45 secs each x 2 sets
split squat ISO, rear leg straight, at 90 degrees - x 45 secs
lunge style TFL stretch x 1min
front step down - 6 inch step - BW x 20
ATG splits squat BW x 20
rotating sets - 1 mins rest
A) SSB single leg, bent knee soleus calf raise - arm supported - 2 inch elevated in oly shoes - BW x20, 30kg x 20
30 sec ISO above neutral x 65kg, 65kg
Mild leg shake
B) SSB single leg calf raise - arm supported - 2 inch elevated in oly shoes - BW x20 (full range), 30kg x 15 (full range)
30 sec ISO above neutral x 65kg, 65kg
couldn't quite get to 20 reps with 30kg full range, guess gastroc doesn't have enough slow twitch content...
C) SSB single leg squat - arms supported - butt lightly touching 20 inch bench - 30 sec IS0 x 30kg, 50kg, 50kg
30 sec ISO single leg squat....Pretty brutal
D) Glute medius work - Xheavy band clam x20
lateral drive into wall ISO 2x 30secs
Monster band lateral lunges - Xheavy band x 10 each side
Dribbling, ball control drills x 25 mins
- jump shots and hook shots against the wall, with a small hop - 1x5 each arm with a 10sec rest
- same, but with a dribble up - 1x5 each arm with a 10sec rest
- low intensity Euro step drill against wall - RL with right hand and LR with left hand
- 3 series of low intensity march skips, backwards walking, lateral walk
----
- Some dancing practice
stretch
-
Friday 27th August 2021
Sore glutes/glute medius and hips, but felt OK after soft tissue work
----
Morning mobility work and upper body stretches
Pre workout - Soft tissue work on lower body, thoracic spine, lats and all delts
Lying TFL and hip flexor stretch
Tendon health - rehab - fasted
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, 1 min total
split squat ISO, rear leg straight, at 90 degrees - x 1 min - 30 secs actively pulling legs inwards, 30 secs pushing legs outwards
lunge style TFL stretch x 1min
front step down - 6 inch step - +2.5kg (opposite arm of working leg) x 20
Split squat - narrow stance BW x 20
High bar squat - 20kg x20
Safety bar squat - 30kg x20
added some 20 rep squats, felt very easy, so will likely do them every session, and slowly increase the weight over time.
And I wasn't breathing heavy after the sets
+2.5kg on the step downs
rotating sets - 1.5 mins rest
A) SSB single leg, bent knee soleus calf raise - arm supported - 2 inch elevated in oly shoes - BW x20, 30kg x 20 (both sets full range)
6 sec Eccentric only - 70kg x5, 75kg 2x5
Went up 5kg felt OK
B) SSB single leg calf raise - arm supported - 2 inch elevated in oly shoes - BW x20, 30kg x 15 (both sets full range)
6 sec Eccentric only - 70kg x5, 75kg 2x5
Easier than the bent leg version, but some mild achilles insertion ache on right leg from the near full range stretch
C) SSB single leg squat - arms supported - 1 leg down, 2 up - 6 sec eccentric to 20 inch bench - 30kg x3, 50kg x3, 65kg 3x5
+5kg from last session, and it still felt easier than last time, so going up to 70kg next time.
D) Pullups, shoulder touching bar handles - Hang and 10/10 scap shrugs with regular/parallel grip to warmup, semi inverted row on SSB x 8
Dead hang/paused - regular grip. wider - BW x 0.5/0.5, x1, x1, 3x4 @ RPE 8
parallel grip, shoulder width - BW 2x5 @ REP 8 (+1 rep on set 1)
-----
A) Split Leg RDL - 1 leg down, 2 up - 6 sec eccentric to safety pins - 20kg x3, 50kg x3, x5
grip starting to fade on second set, right side, will have to use straps
B) Dumbbell palms facing overheard press, arms in line with ears - 5lb x10, 17.5lbs x10, 27.5lbs 3x12 @ RPE 8 (+2 reps, +1 set)
Damn, felt so easy compared to last session. Improved shoulder ROM and all the soft tissue work on the shoulder and lats helped.
Going up to 30lbs dumbbells next time.
---
stretch
6 hours later
Calf raise - single leg - bent knee x 45 sec ISO, straight leg x 45 sec ISO
no elevation - 2 legs - bent knee x 30, straight leg x 30
single leg - bent knee x 30, straight leg, elevated x 20
Wall sit at 70-80 degree knee angle - 2 legs x45 secs
squat - down to couch BW x 20
single leg step down - no elevation BW x30
-
Saturday 28th August 2021
Sore quads, posterior chain and calves when I woke up, but felt fine later on
left quad tendon and right achilles insertion feels worse, so I overdid things yesterday....
too much load for quad tendon, and overstretched the right achilles ROM wise
----
Morning mobility work and upper body stretches
Pre workout - Soft tissue work on feet, TFL, adductors, glutes, thoracic spine, lats and front delts
Lying TFL and hip flexor stretch
Tendon health - rehab - fasted
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 x 2 sets
split squat ISO, rear leg straight, at 90 degrees - x 1 min - 30 secs actively pulling legs inwards, 30 secs pushing legs outwards
Heel elevated front step down - 6 inch step in oly shoes - +2.5kg (opposite arm of working leg) x 20
Split squat - narrow stance BW x 20
High bar squat - 20kg x20
Safety bar squat - 30kg x20
heel elevated step down using a small plate on the step, which stressed the upper patella a lot more on my left leg, in a good way.
rotating sets - 1 mins rest
A) SSB single leg, bent knee soleus calf raise - arm supported - no elevation in oly shoes - BW x20, 30kg x 20
30 sec ISO above neutral x 70kg, 70kg
Mild leg shake
B) SSB single leg calf raise - arm supported - 0.5 inch elevated elevation in oly shoes - BW x20, 30kg x 20
30 sec ISO above neutral x 70kg, 70kg
regressing back to minimal elevation to avoid right achilles tendon compression against the heel bone
C) SSB split squat ISO - arms supported - at 90 degree leg angle, rear legs straight - 20 sec ISO x 30kg,
30 sec ISO x 50kg, 55kg, 55kg
that was pretty hard
Dribbling, ball control drills, jumps x 25 mins
- jump shots and hook shots against the wall, with a small hop - 1x5 each arm with a 10sec rest
- same, but with a dribble up - 1x5 each arm with a 10sec rest
- low intensity Euro step drill against wall - RL with right hand and LR with left hand
- low effort pogo jumps 2x20
- 3 short series of low intensity march skips
- 3 short series of low intenisty lateral skips with arm swing
- 3 step jump LR/RL - jumping 6-12 inches x 3 sets
- single leg jump off 1 step approach 3x3 each leg - jumping 6 inches
- vertical jumps 3x4 - sub maximal
no pain in any of the jumps
----
Single leg reverse hyper - rhythmic, ballistic - BW x 30
stretch
6 hours later
Calf raise - single leg - bent knee x 45 sec ISO x2, straight leg x 45 sec ISO x2
no elevation - 2 legs - bent knee x 30, straight leg x 30
single leg - bent knee x 25, straight leg, elevated x 25 - 2 sets each
Wall sit at 70-80 degree knee angle - 2 legs 45 secs x 2
Peterson step down BW x20
Bulgarian split squat BW x 20
-
Sunday 29th August 2021
Fatloss cycle 3 - Week 4
Height - 5'8.5"
weighed - 85.4kg (-0.2kg), 188.3lbs
waist - 35 7/8 inches (-0.25)
hip = 41 inches
upper thigh = 26.25 inches (+0.25)
Right calf = 16 1/8 (+0.25)
Neck = 15 5/8
Wrist = 6.5
Tanita scale bodyfat% = 23.6% (-0.4)
Total loss so far - weight 2.1kg Waist 1 5/8 inches Tanita BF% 0.4%
Not much weight dropped this week, but waist size decrease looks to be about 0.5kg fat lost.
Going cut out an extra 200 calories each day so I can drop 0.8kg a week to speed things up - mostly through nuts and some other snacks
Want to get to my target waist size of 28-29 inches before the end of summer, 6 months from now!
Definite increases in leg, calf and maybe hip size as well, even more so when you consider the drop in bodyfat.
Working your calves and legs every day for sets of 20 and up, sometimes twice a day will do that :)
-
SuNday 29th August 2021
Whole body is sore, but especially my lower body
Wasn't feeling it, so an active rest day
----
Morning mobility work and upper body stretches
Pre workout - Soft tissue work on feet, TFL, adductors, glutes, posterior shoulder/cuffs, and front delts
Lying TFL and hip flexor stretch
Tendon health - rehab - fasted
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
Spanish squat ISO - at 80 degree knee angle - 2x 45 secs
Heel elevated front step down - 6 inch step + bumper plate in oly shoes - x 20
Split squat - narrow stance BW x 20
High bar squat - heel elevated 20kg bumper plate + oly shoes- 20kg x20
Safety bar squat - 30kg x3, 35kg x20 (+5kg)
2/10 upper patella pain on first few reps of step down, 2/10 quad tendon pain on first few reps on the rest.
Intense VMO burn on the last 5 reps of the heel elevated high bar squat!
Kinda crazy that you don't feel it anywhere else but the VMO.
Upped SSB 5kg, still pretty easy and it still does not make me breath that heavy.
rotating sets - 1 mins rest
A) SSB single leg, bent knee soleus calf raise - arm supported - no elevation in oly shoes - BW x 45 sec ISO, BW x 20, 30kg x 20
B) Tibialis raise - Wall tib raise x20, SSB + oly shoes - 30kg x10, 50kg x8, 60kg 3x8 @ RPE7
C) SSB single leg calf raise - arm supported - 0.5 inch elevated elevation in oly shoes - BW x 45 sec ISO, BW x 20, 30kg x 20
----
Single leg reverse hyper - rhythmic, ballistic - BW x 35
stretch
6 hours later
Lateral hamstring stretch
Prone front to side leg raise - right side only - 2x 18 reps
Wall sit at 60 degree knee angle - 2 legs, x 45 secs, 2x 1min
-
Monday 30th August 2021
Sore lower body, and mid erectors from the single leg reverse hypers but upper feeling OK
Achilles feeling much better, and left quad tendon as well, to a lesser extent.
Feels like my recent lower body size gains are translating to strength increases
----
Morning mobility work and upper body stretches
Pre workout - Soft tissue work on feet, TFL, adductors, glutes, posterior shoulder, lats and front delts
Lying TFL and hip flexor stretch
Tendon health - rehab - fasted
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
Wall tib raise - x20
Spanish squat ISO - at 80 degree knee angle - 2x 45 secs
Heel elevated front step down - 6 inch step + bumper plate, in oly shoes +2.5kg (opposite arm of working leg) x 20
Split squat - narrow stance BW x 20
High bar squat - heel elevated 20kg bumper plate + oly shoes- 20kg x20
Safety bar squat - 35kg x20
Improved from yesterday - all pain free except the split squat, which has 2/10 quad tendon pain on the first few reps.
High bar VMO squat and SSB feeling light and easy, so will up them 5kg next time.
rotating sets - 1 mins rest
A) SSB single leg, bent knee soleus calf raise - arm supported - no elevation, in oly shoes - BW x20, 30kg x30 sec ISO, x 20, 50kg x 30 sec ISO
6 sec Eccentric - 70kg 2x6
felt easy, will go up to 75kg next time
B) SSB single leg calf raise - arm supported - 1 inch elevated in oly shoes - BW x20 (80% range), 30kg x30 sec ISO, x20 (80% range), 50kg x 30 sec ISO
6 sec Eccentric - 70kg 2x6
C) Pushup- on floor x 8, feet elevated 20 inches, deficit - hands on Powerblock dumbbell handles - 3x12 @ RPE 8
felt quite a bit harder this week.
------
A1) SSB front Lateral step down - moderate stance width to heel touch - oly shoes on 6 inch step - controlled down, paused - BW x5, 50kg x5, 70kg x10, 90kg x10, 95kg x12 @ RPE 8 (+5kg)
No patella tendon pain this time at 90kg, so went up to 95kg, also felt fine and not that hard. So 100kg next time.
A2) SSB Bulgarian split squat - oly shoes, single arm supported - 1 min rest between sides - paused, explode up
heel off the ground, big toe curled down - BW x5, 30kg x5, 50kg x5, 70kg x8 @ RPE 8 (+10kg)
70kg x 3 - heel down.
big jump of 10kg from last time and it felt good, and not that hard. Paused the reps this time. Did one more set with heel down just to see how it feels.
Will stay here for one more session and then jump to 75kg.
B) High angle rows - 20kg x12, x12, 60kg x1, 62.5kg 3x8 (+2.5kg, -3reps on all sets)
-----
stretch
6 hours later
Calf raise - single leg - bent knee x 1 min ISO, straight leg x 1 min ISO
no elevation - single leg - bent knee x 30, straight leg x 30
two legs - bent knee x 60, straight leg x 60
Wall sit at 70-80 degree knee angle - 2 legs 1min x3
single leg x 45 secs
squat to chair BW 2x30
Sissy squat - 50% ROM BW x 60
-
Tuesday 31st August 2021
The usual lower body soreness, but damn my left patella/quad tendon feels completely pain free in my usual morning test today, like magic!
Huge change in the last 3 days since I started these high rep stuff compared to last week.
But I will keep doing this stuff for a few more weeks to bullet proof my knee tendons...
My right Achilles feels worst though, I think due to the bent knee calf raises i did last night stretching the tendon too much from the greater ROM.
I do them in OLy shoes in the after which shortens the range, so will stick to only straight leg calf raises on the floor at night
So all this high rep stuff is because of me reading about high reps being good for tendon health, strength and thickness.
Which should also increase strength
Then while searching on related tendon stuff I came across a video of some climbers who applied Keith Barr's tendon research to massively boost grip/finger strength
By using high frequency, low load/intensity training
That might explain some of the things I have noticed since doing this myself! :ninja:
http://www.youtube.com/watch?v=sBTI9qiH4UE
----
Morning mobility work and upper body stretches
Pre workout - Soft tissue work on feet, TFL, adductors, outer quads, glutes, posterior shoulder, and front delts
Lying TFL, hip flexor, and lateral hamstring stretch
Tendon health+rehab - active recovery - fasted
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 x 2 sets
split squat ISO, rear leg straight, at 90 degrees - x 1 min - 30 secs actively pulling legs inwards, 30 secs pushing legs outwards
Wall tib raise - x20
Spanish squat ISO - at 80 degree knee angle - 2x 45 secs
Push up - on bench x 20
Pull up - feet supported x 20
High angle row - 25kg x20
Dumbbell press - palms facing, elbow in line with ears - 17.5lbs x22
Dumbbell curl - 17.5lbs x22
Elbows out row + external rotation into press - chest supported at 45 degrees 2.5lbs x20
High to low band pull apart - palms facing up - Jumpstretch light band x 20
Ivanko Supergripper - lowest spring setting 42lbs x20
curl and press too light will use 20lbs next time
Heel elevated front step down - 6 inch step + bumper plate, in oly shoes +2.5kg (opposite arm of working leg) x 20
Split squat - narrow stance BW x 20
High bar squat - heel elevated 20kg bumper plate + oly shoes- 25kg x22 (+5kg)
Safety bar squat - 40kg x23 (+5kg)
SSB Good Morning - 30kg x20
Monster band lateral lunge/walk - IronEdge heavy band x 10 each side
Damn, all leg moves pain free, in the space of 3 days!
Added 5kg to squats, and still feeling pretty easy, but still stay here for a few sessions, before increasing.
rotating sets - 1 mins rest between these and one of the above lower body moves
A) SSB single leg, bent knee soleus calf raise - arm supported - no elevation, in oly shoes - BW x20, 30kg x 20, 50kg x 30 sec ISO
B) SSB single leg calf raise - arm supported - 1 inch elevated in oly shoes - BW x20 (80% range), 30kg x20 (80% range), 50kg x 30 sec ISO
Dribbling, ball control drills, jumps x 25 mins
- jump shots and hook shots against the wall, with a small hop - 1x5 each arm with a 10sec rest
- same, but with a dribble up - 1x5 each arm with a 10sec rest
- low intensity Euro step drill against wall - RL with right hand and LR with left hand
- low effort pogo jumps 2x30
- 3 short series of low intensity march skips
- 3 short series of low intensity lateral skips with arm swing
- altitude drops off 6 inches 2x5
- 3 step jump LR/RL - jumping 6-12 inches x 3 sets
- single leg jump off 1 step approach 3x3 each leg - jumping 6 inches
- vertical jumps - 2 handed - 3x4 - sub maximal, a few harder effort
did a few harder effort jumps, landing quite deep, no pain
----
Single leg reverse hyper - rhythmic, ballistic - BW x 60
Sissy squat - 50% ROM- rhythmic, ballistic - BW x 60
stretch
6 hours later
Calf raise - single leg - bent knee x 1 min ISO, straight leg x 1 min ISO
no elevation - single leg - straight leg 2x50
Wall sit at 70-80 degree knee angle - 2 legs 1min x2
single leg x 1 min
squat to chair - holding rail x30, normal x 30
Sissy squat - 50% ROM BW x 50
-
Wednesday 1st September 2021
It's officially spring here.
Achey all over, but not too bad.
Right achilles insertion feels better, so the tweaks I did yesterday worked.
Left knee tendons Ok even after the harder jumps yesterday.
----
Morning mobility work and upper body stretches
Pre workout - Soft tissue work for whole body
Lying TFL, hip flexor, and lateral hamstring stretch
Tendon health+rehab - fasted
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 x 2 sets
split squat ISO, rear leg straight, at 90 degrees - x 1 min - 30 secs actively pulling legs inwards, 30 secs pushing legs outwards
Wall tib raise - x20
Spanish squat ISO - at 80 degree knee angle - 2x 45 secs
Push up, deficit - dumbbell handles on bench x 20
Pull up - feet supported x 20
High angle row - 30kg x20
Dumbbell press - palms facing, elbow in line with ears - 20lbs x20
Elbows out row + external rotation into press - chest supported at 45 degrees 1.25kg x20
High to low band pull apart - palms facing up - Jumpstretch light band x 20
Heel elevated front step down - 6 inch step + bumper plate, in oly shoes +2.5kg (opposite arm of working leg) x 20
Split squat - narrow stance BW x 20
High bar squat - heel elevated 20kg bumper plate + oly shoes- 30kg x20 (+5kg)
Safety bar squat - 40kg x20
Step down too easy, so will go up 2.5kg
Bumped up VMO high bar squat +5kg and the burn was intense!
rotating sets - 1 mins rest between these and one of the above lower body moves
A) SSB single leg, bent knee soleus calf raise - arm supported - no elevation, in oly shoes - BW x20, 30kg x 20, 50kg x 30 sec ISO + 5 reps, 70kg x 30 sec ISO + 5 reps
explode up, controlled down - 80kg 2x10 @ RPE 8
B) SSB single leg calf raise - arm supported - 1 inch elevated in oly shoes - BW x20 (80% range), 30kg x20 (80% range), 50kg x 30 sec ISO + 5 reps, 70kg x 30 sec ISO + 5 reps
explode up, controlled down - 80kg 2x10 @ RPE 8
----
rotating sets - 1 mins rest
A) SSB single leg squat - arms supported - 1 leg down, 2 up - 6 sec eccentric to 20 inch bench - 30kg x3, 40kg x3, 50kg 3x6
Last time 65kg for 3x5 flared up my left quad tendon, so backed down to 50kg, and it felt OK. See how I feel tomorrow
B) Glute bridge, slider leg curl - BW x8 eccentrics
single leg, 6 sec eccentrics - 2x6
intense tension just before you reach the floor with a straight leg
C) Dumbbell curl - 10lbs x10, 17.5lbs x8, 30lbs x8 (misload), 27.5lbs 2x9 @ RPE 8
Ivanko super gripper - 64lbs x6, right hand 77lbs x18, 92lbs 2x13, left hand 77lbs x18, 92lbs x13, x11, x10
left hand failed, so will stay here until all sets at 13 reps
stretch
6 hours later
Calf raise - single leg - bent knee 2x 45 secs ISO, straight leg 2x 45 secs ISO
no elevation - single leg - straight leg x20
single - bent knee, top half ROM x 20
Wall sit at 70-80 degree knee angle - 2 legs x 45 secs
single leg 2 x 45 secs
Bulgarian split squat - BW x20 - painful burn...
10 min block for each calf and leg.
Felt achey before, felt better after.
-
Thursday 2nd September 2021
The usual achey feeling
Achilles improving.
Left quad tendon a bit worse from those 50kg eccentric single leg squats, so still too heavy...even though I felt perfectly fine during the session.
Will try 30kg next time...
----
Morning mobility work and upper body stretches
Lying TFL, hip flexor, and lateral hamstring stretch
Tendon health+rehab - active recovery - fasted
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
Wall tib raise - x20
Spanish squat ISO - at 80 degree knee angle - 2x 45 secs
High to low band pull apart - palms facing up - Jumpstretch light band x 20
Diagonals x6 each axis
Bench dip scap shrug x 20
Push up, deficit - dumbbell handles on bench x 20
Pull up - feet supported x 20
High angle row - 30kg x20
Dumbbell press - palms facing, elbow in line with ears - 20lbs x20 (feels a touch hard, so will drop back down to 17.5lbs)
Dumbbell curl - 17.5lbs x20
Ivanko Supergripper - 56lbs x20
Elbows out row + external rotation into press - chest supported at 45 degrees 2.5lbs x20
Heel elevated front step down - 6 inch step + bumper plate, in oly shoes +5kg (opposite arm of working leg) x 20
Split squat - narrow stance BW x 20
High bar squat - heel elevated 20kg bumper plate + oly shoes- 30kg x20
SSB Good Morning - 35kg x20
Safety bar squat - 40kg x20
Step down still too easy, so will go up next time
SSB kinda easy, so 45kg next time.
SSB GM up 5kg, still too easy. 40kg next time.
rotating sets - 1 mins rest
A) SSB single leg, bent knee soleus calf raise - arm supported - no elevation, in oly shoes - BW x20, 35kg x 20, 60kg x 30 sec ISO
+5kg on 20 rep set, not too hard
B) SSB single leg calf raise - arm supported - 1 inch elevated in oly shoes - BW x20 (80% range), 35kg x20 (80% range), 60kg x 30 sec ISO
stretch
6 hours later
Calf raise - single leg - bent knee x 1.5 min ISO, straight leg x 2min ISO
no elevation - single leg - straight leg x25
single - bent knee, top half ROM x 25
Wall sit at 70-80 degree knee angle - 2 legs x 1 min
single leg 2 x 45 secs
Bulgarian split squat - BW x20
-
Friday 3rd September 2021
legs/glutes feel tight and achey/bruised
Achilles continues to improve
Took it easier today
----
Morning mobility work and upper body stretches
Soft tissue work for whole body
Lying TFL, hip flexor, and lateral hamstring stretch
Tendon health+rehab - active recovery - fasted
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
Wall tib raise - x20
Spanish squat ISO - at 80 degree knee angle - 2x 45 secs
High to low band pull apart - palms facing up - Jumpstretch light band x 20
Diagonals Rogue light band x10 each axis
Dip scap shrug x 20
Push up, deficit - dumbbell handles on bench x 20
Pull up - feet supported x 20
High angle row - 25kg x20
Dumbbell press - palms facing, elbow in line with ears - 15lbs x20
Dumbbell curl - 15lbs x20
Ivanko Supergripper - 56lbs x20
Elbows out row + external rotation into press - chest supported at 45 degrees 2.5lbs x20
regressed Row, press and curl loads
Heel elevated front step down - 6 inch step + bumper plate, in oly shoes +15lbs (opposite arm of working leg) x 20
Split squat - narrow stance BW x 20
High bar squat - heel elevated 20kg bumper plate + oly shoes- 30kg x20
SSB Good Morning - 40kg x20 (+5kg)
Safety bar squat - 45kg x20 (+5kg)
Monster band lateral lunge/walk - IronEdge heavy band x 10 each side
Step down upped to 15lbs, still easy
SSB GM +5kg, not hard, but my posterior chain sure felt it post workout
rotating sets - 1 mins rest
A) SSB single leg, bent knee soleus calf raise - arm supported - no elevation, in oly shoes - BW x20, 35kg x 20
B) SSB single leg calf raise - arm supported - 1 inch elevated in oly shoes - BW x20 (80% range), 35kg x20 (80% range)
stretch
6 hours later
Calf raise - single leg - bent knee x 2 mins 10 sec ISO, straight leg x 2 min 45 secs ISO
Wall sit at 70-80 degree knee angle - 2 legs x 45 secs
single leg 3 x 35 secs
-
Saturday 4th September 2021
Posterior chain pretty sore when I woke up, but ok in the afternoon
Changing up my Achilles insertion rehab approach.
According to recent research, the inner lower part is what gets damaged here, but that area gets the lowest stress when the calf is stretched.
It gets the most stress at max flexion, so that area actually gets stress shielded and gets weaker over time in everyday life and movements...
So I need to stress the calf work right up at the very top
https://www.podiumrunner.com/training/injury-prevention/how-to-beat-an-insertional-achilles-injury/
By placing strain gauges inside different sections of the Achilles tendons and then loading the tendons with the ankle positioned in a variety of angles, researchers from the University of North Carolina discovered that the back portion of the Achilles tendon is exposed to far greater amounts of strain (particularly when the ankle was moved upward) while the forward section of the tendon, which is the section most frequently damaged with insertional tendinitis, was exposed to very low loads. The authors of the study suggest that the lack of stress on the forward aspect of the Achilles tendon (which they referred to as a tension shielding effect) may cause that section to weaken and eventually fail.
Eccentric Treatment
The treatment of an Achilles insertional tendinitis should thus be to strengthen the forward-most aspect of the tendon (after rest has reduced swelling in the sheath around the tendon). This can be accomplished by performing a series of eccentric load exercises through a partial range of motion. It is particularly important to exercise the Achilles tendon with the ankle pointing down as far as possible (i.e., standing way up on tiptoes), because this position places greater amounts of load on the more frequently damaged forward portion of the tendon.
Also doing a reset on my left quad tendon rehab, and starting back up from the bottom.
Been going too hard, too heavy, too soon...
I was worried I would be weaker on press and pullups today due to doing them everyday so far, albeit at low intensity for sets of 20, but I actually felt much stronger today, and on a calorie deficit.
----
Morning mobility work and upper body stretches
Soft tissue work for whole body
Tendon health+rehab - fasted
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
Spanish squat ISO - at 60 degree knee angle - 3x 35 secs
High to low band pull apart - palms facing up - Jumpstretch light band x 20
band pull a part - Diagonals - Rogue light band x10 each axis
rotating sets - 1 mins rest
A) SSB single leg, bent knee soleus calf raise - arm supported - 1 inch elevated, in oly shoes - top third only, controlled up, 3 sec down - BW x20, 30kg x 30 sec ISO, x 20
50kg x 45 sec ISO, x12
B) Tib raise - SSB + oly shoes - BW x8, 30kg x10, 40kg x10, 50kg x10, 60kg 2x10 @ RPE8
C) SSB single leg calf raise - arm supported - 1 inch elevated in oly shoes - top third only, controlled up, 3 sec down - BW x20, 30kg x 30 sec ISO, x 20
50kg x 45 sec ISO, x12
D) Pullups - Hang and 10/10 scap shrugs with regular/parallel grip to warmup, semi inverted row on SSB x 6
Dead hang/paused - regular grip. wider - BW x1, 2x5 @ RPE 8 (+1 rep)
parallel grip, shoulder width - BW x1, 2x5 @ REP 8
E1) SSB Good morning - 30kg x5, 40kg x20
E2) Split Leg RDL - 20kg x5, 30kg x5
E3) Glute bridge, slider leg curl - BW x6 eccentrics + 3 reps, BW x10 @ RPE 8
E4) Jefferson curl - hold at bottom of each rep - 20kg barbell x 8, 25kg x10 + 30 sec hold on last set @ RPE 7
F) Dumbbell palms facing overheard press, arms in line with ears - 10lb x10, 20lbs x8, 30lbs 2x11 @ RPE 8 (+2.5lbs, -1 rep)
stretch
6 hours later
Calf raise - 2legged - top third only - straight x25, bent x 25
single leg - straight at top x 1.5min ISO, bent at top x 1.5 min ISO
straight, top third, slow reps for 1+ min
bent, top third, slow reps for 1+ min
hmmm even with straight legs, when held at the top, pushed up hard, I mostly felt it in my soleus...
Wall sit at 60 degree knee angle - 2 legs x 45 secs
single leg 3 x 35 secs
-
Sunday 5th September 2021
Fatloss cycle 3 - Week 5
Height - 5'8.5"
weighed - 85.1kg (-0.3kg), 187.6lbs
waist - 35 5/8 inches (-0.25)
hip = 40.75 inches (-0.25)
upper thigh = 26 1/8 inches (-1/8)
Right calf = 16 (-1/8)
Neck = 15.5 (-1/8)
Wrist = 6.5
Tanita scale bodyfat% = 22.4% (-1.2)
Total loss so far - weight 2.4kg Waist 1 7/8 inches Tanita BF% 1.6%
Didn't drop down too much weight, but another 0.5kg of fat lost. Probably gained some muscle despite the overall size decrease
Wanted 3/8 off the waist and 0.75kg of fat lost....
-
Sunday 5th September 2021
Achey feeling all over.
Took it easy today
Second COVID vaccine tomorrow
BBall practise - 43 mins
Easy BBall session of dribbling and shooting practise.
No hard cuts or jumping, apart from some low effort Euro steps
A bit rusty at first , but it came back quickly
Used a crappy court at a school a block away from my house... court is sloped... but not too many options in this COVID lockdown period, as the better courts in other schools are sealed up.
Some monkey bar complex here for dips and pull ups
---
stretch
----
Ivanko Supergripper - left hand only -56lbs x20
-
Monday 6th September 2021
Achey upper back and posterior chain, adductors - not so much from BBall, but from the weights the day before.
Tendons feel a bit sore
Got Second COVID vaccine this morning, but not feeling any effects later at night.
Thought about taking a complete rest day, apart from soft tissue work and stretching.
But decided to do some ISOs, and resetting things back
I'm going to start using the collagen/vitamin C combo pre workout to help out
----
Morning mobility work and upper body stretches
Soft tissue work for whole body, especially calves. Some areas that have been hurting even after a full 2 weeks of daily work are finally no longer hurting
Tendon health+rehab - fasted
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 45 secs
rotating sets - 1 mins rest
A1) Wall sit at 60 degree knee angle - 2 legs x30 secs, single leg 4 x 30 secs (alternating sides with no rest)
A2) Spanish squat ISO - at 60 degree knee angle - 3x 35 secs
B)Calf raise ISO - held at top/max contraction - 2 legs BW x 30secs, single leg - 30 secs x BW, 5kg, 10kg, 30lbs, 20kg
C) Seated hip push against strap around lower thighs/upper shins @70% effort -
Seated x 30 secs
Seated, torso at 45 degrees x 30secs
Seated x 30secs
Standing x 30 secs
-----
Ivanko Supergripper - left hand only -56lbs x20
stretch
6 hours later
Wall sit at 60 degree knee angle - 2 legs 4x45 secs
-
Tuesday 7th September 2021
Posterior chain and upper back still a bit sore.
Pigged out the last 2 days.... back on the fat loss today....
All tendons feeling much better - things looking up.
Right achilles insertion still needs work, but left achilles insertion/patella/quad tendon is now into stage 2 rehab
Although recent changes to my rehab approach should get the right achilles up to scratch now
----
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
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 x 2 sets
split squat ISO, rear leg straight, at 90 degrees - x 1 min - 30 secs actively pulling legs inwards, 30 secs pushing legs outwards
Wall tib raise - x20
Band pull aparts - High to low, palms facing up - Jumpstretch light band x 20
Diagonals, palms facing down x6 each axis
rotating sets - 1 mins rest
A1) Spanish squat ISO - at 60 degree knee angle - 2x 35 secs
A2) High bar squat - full range super slow squats - BW x 5
3 sec down and up, paused on 20 inch bench - 20kg x5, 40kg x5, 50kg x5, 60kg x5, 70kg x 15
All pain free
B) SSB single leg calf raise - arm supported, no elevation, in oly shoes - controlled - BW x20 , 30kg x30 sec ISO, x15
40kg x 30 sec ISO at top
3 sec up and down, top half only - 40kg x15
C) SSB single leg, bent knee soleus calf raise - arm supported, no elevation, in oly shoes - controlled - BW x20 , 30kg x30 sec ISO, x15
3 sec up and down, top half only - 40kg x15
------
A) High angle rows - 20kg x12, x12, 60kg x1, 62.5kg 3x11 (+3reps on all sets) @ RPE 8
Wow felt so much stronger. That single 20 rep set I did everyday last week helped.
B1)Deficit Pushup - hands on Powerblock dumbbell handles - on floor x 8, feet elevated 20 inches 2x10 @ RPE 8
down 2 reps, just felt harder today
B2) Dip - BW x10 @ RPE 7
Been a while since I did these, went rock bottom full range today, and it was pain free. Left shoulder no longer hurts!
C) SSB Bulgarian split squat - oly shoes, single arm supported - 1 min rest between sides - 3 sec down and up
BW x5, 30kg x5, 40kg x12
burn was a bit painful!
D1) SSB Good Morning - 30kg x5, 40kg x10, 50kg x112, 60kg x12 @ RPE 7
D2) Monster band lateral lunge/walk - 2 reps each side alternating - IronEdge XHeavy band x 20, XXheavy band x 20
-----
stretch
6 hours later
Calf raise - two legs, ISO at top, straight leg x 30 secs. Bent leg x 30 sec
single leg - ISO at top, straight leg 2x30 sec. Bent leg 2x30 sec
Wall sit at 70-80 degree knee angle - 2 legs 30 secs x3
single leg 30 secs x 2
-
Saturday 4th September 2021
Posterior chain pretty sore when I woke up, but ok in the afternoon
Changing up my Achilles insertion rehab approach.
According to recent research, the inner lower part is what gets damaged here, but that area gets the lowest stress when the calf is stretched.
It gets the most stress at max flexion, so that area actually gets stress shielded and gets weaker over time in everyday life and movements...
So I need to stress the calf work right up at the very top
https://www.podiumrunner.com/training/injury-prevention/how-to-beat-an-insertional-achilles-injury/
By placing strain gauges inside different sections of the Achilles tendons and then loading the tendons with the ankle positioned in a variety of angles, researchers from the University of North Carolina discovered that the back portion of the Achilles tendon is exposed to far greater amounts of strain (particularly when the ankle was moved upward) while the forward section of the tendon, which is the section most frequently damaged with insertional tendinitis, was exposed to very low loads. The authors of the study suggest that the lack of stress on the forward aspect of the Achilles tendon (which they referred to as a tension shielding effect) may cause that section to weaken and eventually fail.
Eccentric Treatment
The treatment of an Achilles insertional tendinitis should thus be to strengthen the forward-most aspect of the tendon (after rest has reduced swelling in the sheath around the tendon). This can be accomplished by performing a series of eccentric load exercises through a partial range of motion. It is particularly important to exercise the Achilles tendon with the ankle pointing down as far as possible (i.e., standing way up on tiptoes), because this position places greater amounts of load on the more frequently damaged forward portion of the tendon.
Also doing a reset on my left quad tendon rehab, and starting back up from the bottom.
Been going too hard, too heavy, too soon...
I was worried I would be weaker on press and pullups today due to doing them everyday so far, albeit at low intensity for sets of 20, but I actually felt much stronger today, and on a calorie deficit.
----
Morning mobility work and upper body stretches
Soft tissue work for whole body
Tendon health+rehab - fasted
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
Spanish squat ISO - at 60 degree knee angle - 3x 35 secs
High to low band pull apart - palms facing up - Jumpstretch light band x 20
band pull a part - Diagonals - Rogue light band x10 each axis
rotating sets - 1 mins rest
A) SSB single leg, bent knee soleus calf raise - arm supported - 1 inch elevated, in oly shoes - top third only, controlled up, 3 sec down - BW x20, 30kg x 30 sec ISO, x 20
50kg x 45 sec ISO, x12
B) Tib raise - SSB + oly shoes - BW x8, 30kg x10, 40kg x10, 50kg x10, 60kg 2x10 @ RPE8
C) SSB single leg calf raise - arm supported - 1 inch elevated in oly shoes - top third only, controlled up, 3 sec down - BW x20, 30kg x 30 sec ISO, x 20
50kg x 45 sec ISO, x12
D) Pullups - Hang and 10/10 scap shrugs with regular/parallel grip to warmup, semi inverted row on SSB x 6
Dead hang/paused - regular grip. wider - BW x1, 2x5 @ RPE 8 (+1 rep)
parallel grip, shoulder width - BW x1, 2x5 @ REP 8
E1) SSB Good morning - 30kg x5, 40kg x20
E2) Split Leg RDL - 20kg x5, 30kg x5
E3) Glute bridge, slider leg curl - BW x6 eccentrics + 3 reps, BW x10 @ RPE 8
E4) Jefferson curl - hold at bottom of each rep - 20kg barbell x 8, 25kg x10 + 30 sec hold on last set @ RPE 7
F) Dumbbell palms facing overheard press, arms in line with ears - 10lb x10, 20lbs x8, 30lbs 2x11 @ RPE 8 (+2.5lbs, -1 rep)
stretch
6 hours later
Calf raise - 2legged - top third only - straight x25, bent x 25
single leg - straight at top x 1.5min ISO, bent at top x 1.5 min ISO
straight, top third, slow reps for 1+ min
bent, top third, slow reps for 1+ min
hmmm even with straight legs, when held at the top, pushed up hard, I mostly felt it in my soleus...
Wall sit at 60 degree knee angle - 2 legs x 45 secs
single leg 3 x 35 secs
Damn I miss stuff like this. Just finding an article or a podcast, video or something that has some new ex sci info and you just read it and go "this changes everything ! .. I need to rethink my whole approach to training." Never has anything given me such an amount of aha moments as ex sci. To think.. its still an incomplete discipline. Theres still discoveries to be made ! This golden age we live in of scientific advancement cant last, it will at least taper (imo.) Im so grateful to have even took part in it, in my own small, incomplete way
-
Damn I miss stuff like this. Just finding an article or a podcast, video or something that has some new ex sci info and you just read it and go "this changes everything ! .. I need to rethink my whole approach to training." Never has anything given me such an amount of aha moments as ex sci. To think.. its still an incomplete discipline. Theres still discoveries to be made ! This golden age we live in of scientific advancement cant last, it will at least taper (imo.) Im so grateful to have even took part in it, in my own small, incomplete way
Yeah, but I think it's mostly in how the body works that still needs to be figured out with research
-
Wednesday 8th September 2021
Posterior chain moderately sore from the Good Mornings, upper back, calves and quads a bit as well.
Achilles feeling better - left side looks to be just about healed, it didn't ache at all upon waking and walking. Right side still does but less this morning and the stinging feeling for each stride is gone.
----
Morning mobility work and upper body stretches
Tendon health+rehab - fasted
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 x2
Band pull aparts - High to low, palms facing up - Jumpstretch light band x 20
Diagonals, palms facing down- Rogue light band x12 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
Front step down - 6 inch step, in oly shoes BW x 20
rotating sets - 1 mins rest
A) Spanish squat ISO - at 60 degree knee angle - 4x 35 secs
B) SSB single leg calf raise - no elevation, held at top/max contraction - BW x20 , 30 sec ISO x 20kg, 30kg, 40kg 50kg
C) SSB single leg, bent knee soleus calf raise - no elevation, held at top/max contraction - BW x20 , 30 sec ISO x 20kg, 30kg
C) Seated hip push against strap around lower thighs/upper shins @70% effort -
Seated x 30 secs
Seated, torso at 45 degrees x 30secs
Standing x 30 secs
Dribbling, ball control drills x 30 mins
- jump shots and hook shots against the wall, with a small hop - 1x5 each arm with a 10sec rest
- same, but with a dribble up - 1x5 each arm with a 10sec rest
- low intensity Euro step drill against wall - RL with right hand and LR with left hand
- 2 short series of low intensity march skips, lateral skips with arm swing, backwards walking, lateral walks
Wall tib raise - x20
Pull up - feet supported x 20
Dip scap shrug x 20
Push up - BW x 20
High angle row - 27.5kg x20 - too easy, will use 30kg next time
Dumbbell press - palms facing, elbow in line with ears - 17.5lbs x20
Dumbbell curl - 15lbs x20
Ivanko Supergripper - left hand only - 70lbs x6, x20
Elbows out row + external rotation - chest supported at 45 degrees - 10lbs x20
Single leg reverse hyper - rhythmic, ballistic - BW x 60
stretch
release calves on kettlebell handle
pullover thoracic spine stretch with 2.5kg plate
6 hours later
Wall sit at 60 degree knee angle - 2 legs 45 secs x2
single leg 45 secs x 3
Calf raise - two legs, ISO at top, straight leg x 45 secs. Bent leg x 45 sec
single leg - ISO at top, straight leg 3x45 secs. Bent leg x45 secs
-
Thursday 9th September 2021
Posterior chain and upper back still a bit sore
----
Morning mobility work and upper body stretches
Pre workout - Soft tissue work for whole body. TFL finally no longer painful. Adductors getting there, but front delts still super painful
Tendon health+rehab - fasted
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 x 2 sets
Side plank with leg abduction - against wall at 45 degrees - x 30secs each side
split squat ISO, rear leg straight, at 90 degrees - x 1 min - 30 secs actively pulling legs inwards, 30 secs pushing legs outwards
Tib raise in oly shoes- x20
front step down BW x 20
rotating sets - 1 mins rest between these and one of the above lower body moves
A) Spanish squat ISO - at 60 degree knee angle - 3x 35 secs
B) SSB single leg, bent knee soleus calf raise - arm supported - no elevation, in oly shoes - BW x20, 30kg x 6, 50kg x12
3 sec up and down, hold at top - 60kg 2x12 @ RPE 8
C) SSB single leg calf raise - arm supported - no elevation, in oly shoes - BW x20, 30kg x 6, 50kg x12
3 sec up and down, hold at top - 60kg 2x12 @ RPE 8
----
rotating sets - 1 mins rest
A1) High bar squat - oly shoes - full range, 8 sec up and down - BW x 5, 10kg x5, 20kg x5
3 sec down and up, paused on 18 inch bench - 40kg x5, 60kg x5, 70kg x 15, 75kg x15, 80kg x15
full range, 8 sec up and down - 25kg x5, 30kg x5
Dropped bench 2 inches lower. Painful burn, but not near failure.
full range squats had 1/10 pain in the left quad tendon
A2) SSB split squat - oly shoes, single arm supported - 1 min rest between sides - 3 sec down and up
BW x5, 10kg x5, 30kg 2x12
Painful burn!
B) Glute bridge, slider leg curl - BW x6 eccentrics + 4 reps
+5kg 2x8 @ RPE 8
single leg, 3 sec eccentrics - 2x6
C) Dumbbell curl - 10lbs x10, 17.5lbs x8, 27.5lbs x12 @ RPE 8 (+3 reps!)
27.5lbs x9, x6
Damn, big strength gain on first set, but dropped off way fast after that
Ivanko super gripper - 64lbs x6,
right hand 77lbs x20, 92lbs 2x15 (+2 reps on all sets) @ RPE 8
left hand 77lbs x20 (+2 reps), 92lbs x15, x15 (+2/+4 reps)
Huge strength gain on left hand!
Doing that extra sets of 20 for the left hand, not near failure, each day seems to work...
----
stretch
-
Friday 10th September 2021
Lockdown here ends on October 18th, so another month yet... but next Monday we can go out an exercise further away from home if fully vaccinated.
So I'll see about going to better outdoor BBall courts
Quads and posterior chain light to moderately sore
No flare up in left quad tendon - good.
left achilles insertion, still good. Right, morning walking pain is down a bit, but still present
----
Morning mobility work and upper body stretches
Tendon health+rehab - fasted
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 x2
prone cuban press into behind the neck press combo broom x 20
Band pull aparts - High to low, palms facing up - Jumpstretch light band x 20
Diagonals, palms facing down- Rogue light band x12 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 - in oly shoes - x20
rotating sets - 1 mins rest
A1) Spanish squat ISO - at 60 degree knee angle - 4x 35 secs
A2) Front step down - 6 inch step, in oly shoes - 5kg (opposite hand of working leg) x 20
A3) single leg squat - single arm supported to 17 inch bench, in oly shoes - BW x 20
2/10 pain in left quad tendon
B) SSB single leg calf raise - no elevation, held at top/max contraction - BW x20 , 30 sec ISO x50kg x 4 sets
C) Side plank with leg abduction - against 20 inch bench - x 30secs each side
D) 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
Dribbling, ball control drills x 18 mins
- jump shots and hook shots against the wall, with a small hop - 1x5 each arm with a 10sec rest
- same, but with a dribble up - 1x5 each arm with a 10sec rest
- low intensity Euro step drill against wall - RL with right hand and LR with left hand
KettleBell swing - 20lbs x5, 25lbs x5, 30lbs 3x10
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
Ivanko Supergripper - left hand - 70lbs x8, x20. right hand 70lbs x8
good morning feeling a bit easier, so will bump it up 2.5kg next time
A) Jefferson curl - hold at bottom of each rep - 20kg barbell x 10, 30kg 2x10 + 30 sec hold on last set @ RPE 7
B1) Elbows out row + external rotation + 50% ROM press - chest supported at 45 degrees - 5lbs x10, 7.5lbs x10, 10lbs x 8 @ RPE 8
B2) Scaption - 2.5kg plates x 12 @ RPE 5
stretch
pull up hang - x40 secs, 2x 30 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
Calf raise - single leg - ISO at top, straight leg 4x45 secs
-
Saturday 11th September 2021
posterior chain pretty sore from yesterday when I woke up, but ok later in the day.
You can literally feel the muscles recovering each hour...
Left quad tendon seems fine, even though it did register a 2/10 pain on the single leg squats yesterday
----
Morning mobility work and upper body stretches
Pre workout - 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 x 2 sets
Side plank with leg abduction - against wall at 45 degrees - x 30secs each side
split squat ISO, rear leg straight, at 90 degrees - x 1 min - 30 secs actively pulling legs inwards, 30 secs pushing legs outwards
Wall Tib raise in oly shoes- x20
rotating sets - 1 mins rest between these and one of the above lower body moves
A1) Spanish squat ISO - at 60 degree knee angle - 2x 35 secs
A2) Single leg extension ISO - 90 degree leg angle @ 80% effort x 30 secs
A3) Front step down - 6 inch step, in oly shoes - 10kg (opposite hand of working leg) x 20 (+5kg)
B) SSB single leg, bent knee soleus calf raise - arm supported - no elevation, in oly shoes - BW x20, 30kg x 20, 50kg x10
controlled up, hold at top, 3 sec down - 60kg 2x12 @ RPE 8
C) SSB single leg calf raise - arm supported - no elevation, in oly shoes - BW x20, 30kg x 20, 50kg x10
controlled up, hold at top, 3 sec down - 60kg 2x12 @ RPE 9
----
rotating sets - 1 mins rest
A1) High bar squat - oly shoes - 6 sec down, 4 sec up - BW x 5, 20kg x5, 30kg x5, 40kg x5, 60kg x5, 70kg x5
6 sec down, 3 sec up - 80kg x5 @ RPE 8
Started with my slow tempo full range squats, and there was no tendon pain as I worked up, so ditched squatting down to the bench and went full range for all squats - nice!
Got hard to maintain the concentric tempo at 80kg, especially the last rep which I had to power up a bit in 2 secs as the fatigue set in, and fast twitch muscles kicked in...
So next time I will just move the concentric in a controlled manner, but still have the 6 sec eccentric.
A2) SSB split squat - oly shoes, single arm supported - 1 min rest between sides - 3 sec down and up
BW x5, 10kg x5, 30kg x5, 35kg x 12
Went up 5kg, and no tendon pain
----
stretch
6 hours later
Wall sit at 60 degree knee angle - 2 legs x 45 secs
single leg 45 secs x 4
-
Sunday 12th September 2021
Fatloss cycle 3 - Week 6
Height - 5'8.5"
weighed - 84.7kg (-0.4kg), 186.7lbs
waist - 35.25 inches (-3/8)
hip = 40 5/8 inches (-1/8)
upper thigh = 25 7/8 inches (-0.25)
Right calf = 15 7/8 (-1/8)
Neck = 15.5
Wrist = 6.5
Tanita scale bodyfat% = 22.4% (+0.1)
Total loss so far - weight 2.8kg Waist 2.25 inches Tanita BF% 1.5%
Despite 2 big 3000-4500 calorie pig out days early last week, I still managed to drop quite a lot of fat this week! :o
-
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
-
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
-
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
-
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?
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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
http://www.youtube.com/watch?v=gYzCh2gYTYw
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
http://www.youtube.com/watch?v=Z85e_FAAZMA
http://www.youtube.com/watch?v=WPd-4KV4f-k
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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...
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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
-
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.
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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)
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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
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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
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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
-
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.
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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
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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.
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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
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Tuesday 21st September 2021
Aches all over, mild drained feeling
Tendons feeling better
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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
-
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
-
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
(https://cdn.shopify.com/s/files/1/0226/0165/products/1_deb2e81b-9724-4f09-80c2-fa4e2dd1178f_200x200@2x.jpeg?v=1625885500)
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
(https://cdn.shopify.com/s/files/1/0237/2318/0109/products/3_e217dc2b-e9b8-4220-b8ab-52230f1a5d9c_1024x1024.jpg?v=1616054237)
-
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
-
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
-
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
-
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
-
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
-
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
-
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
-
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
-
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
-
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
-
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!
-
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.
-
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
-
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.
-
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.
-
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
-
Fair enough, i was just speculating anyway but i remember well that fear of pain is an unbeatable inhibition, CNS just shuts down and won't allow you to do what you want/can.
-
Tuesday 5th October 2021
Mild drained feeling, from the pullups I think...
Whole body is damn sore.... especially my Quads/VMO, hamstrings, glutes and lower erectors.
Even with such sub-maximal squat work, maybe due to such high reps.
Achilles feeling decent, so I will continue doing what I did yesterday
No twinges during dribbling drills and felt even better late at night
----
Morning mobility work and upper body stretches
Pre workout - 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
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
BBall ball control and dribbling drills - 30 mins
Tendon health+rehab - fasted - Day2
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 secs each till 1min
Band pull aparts - Rogue light band horizontal x20, Diagonals, palms facing down x10 each axis
Jumpstretch light band (heavier) - High to low, palms facing up x 20, Diagonals, palms facing down x10 each axis
Wall tib raise - x20
Spanish squat ISO - at 60 degree knee angle - 3x35 secs
Sissy Squat ISO - 2 legs at 50% ROM x 30 secs
Single leg at 40% ROM - 2x 30 secs
KettleBell swing - 30lbs x10, 35lbs 3x10
SSB Good morning - 30kg x10, 50kg x3, 55kg 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
Single arm dumbbell row - supported - 35lbs x 20
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 x10, 5lbs x10
3 axis band horizontal wall slide - single arm - Rogue mini light band x24 each arm
High angle rows and press starting to feel easier, so an increase next week looks to be on.
Added single arm dumbbell rows, so I'm now pushing and pulling in all 3 axis :)
Full range and strict, but still a bit on the easier side, so will use 40lbs next time.
I think this might be the missing link to getting my pullups to move up easier
Back in my early 20s during my 1 year HIT bodybuilding stint, all I did was bench, pullups and these single arm dumbbell rows for my upper body.
And after starting on lat pulldowns until I got to bodyweight and then switching to pullups, done 4 count up, and 6 count down as per HIT slow tempo reps, I just kept getting stronger on them every session, a single set to failure, 3 times a week until I was doing 10 reps like that with 80lbs attached, while weighing around 70kg, 230+lb total weight.
If muscle memory is a thing, I sure have been struggling, relatively speaking, to get my pull ups to go up, so these dumbbell rows are the only other thing that I'm not currently doing.
Funny thing is, I was also using a 80lb dumbbell on these rows back then, in the same slow tempo.
Maybe 30 years is too long for muscle memory to stay around :)
----
bar hangs - pull up grip 3x30secs
pullover thoracic spine/lat stretch with 20lb dumbbell x 90 secs
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 - single leg 3x 45secs
-
Wednesday 6th October 2021
Damn sore in my adductor/groin region
So I recently got in some Reebok Legacy Lifter 2 oly shoes to try out, and they are awesome
Tried them out today on squats, and they feel so different and better at the bottom compared to my old Do-Win Rogues.
Just felt so much more locked down, stable, more upright at the bottom, and more relaxed.
Oly shoe tech has come a long way. Well worth it, and I wonder how I put up with my Do-Wins for so long....
I don't like the plain black + marble texture, so I will return them and get the army green ones.
Half a size down at 9.5 fits just right. I also have the size 10s and they are quite loose, which would be my normal running shoe size, and 10.5 for casual walking shoes.
(https://i.imgur.com/njI3q1a.jpg)
On the other hand I also snatched up some Nike Romaleos 4 SE, when Nike was blowing them out at $90 less in size 9.5, 10, and 10.5 - LOL
Will see how it compares and return it if not as good... as this is not my colour of choice...
(https://crosstrainclothes.com/wp-content/uploads/2021/07/Nike-Romaleos-4-SE-worn.jpg)
----
Morning mobility work and upper body stretches
Pre workout - Soft tissue work on lower body
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 - in oly shoes - x20, x16 @ RPE 9
Spanish squat ISO - at 60 degree knee angle - 2x30secs
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 + 30 sec ISO at neutral x 30kg
30 sec ISO at top + 30 sec ISO at neutral x 40kg, x 42.5kg
controlled up, hold at top, 3 sec down - 6kg dip belt 2x15
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,
controlled up, hold at top, 3 sec down - 6kg dip belt 2x15
rotating sets - 1 mins rest
C) Front Squat - oly shoes - 6 secs down, 3 sec up - BW x5, 20kg x5, 25kg x5, 27.5kg x5
2 days ago, 60kg on front squats made my patella tendons ache.
So I figured I'd do them much lighter and slowly progress to improve their load tolerance.
If they can't handle these, then they have no hope of tolerating jump landings...
-------
rotating sets -
A) High bar squat - oly shoes - 5 sec down, 2 sec up - 40kg x5, 60kg x6
3 sec down, controlled up - 62.5kg x14 @ RPE 6 (+2.5kg)
Thought I did 15 reps, but not so on video!
B) Low bar squat - oly shoes - 5 sec down, 2 sec up - 40kg x3, 60kg x3
3 sec down, controlled up - 62.5kg x19 @ RPE 6.5
Thought I did 20 reps, but did not... grrr... this was still a bitch, crazy burn, but still had reps in the tank
-----
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 x20 @ RPE 6
Since I did these for 20 reps, I realized how hard they hit the VMO, when the rear leg comes off the ground on the way up.
Crazy burn and pump there.
------
Stiff legged deadlift - 20kg x10, 60kg x10, straps 70kg x20
This was painful and tiring after the high rep squats!
A1) Bench - shoulder width grip - 20kg x10, 40kg x10, 60kg x6, 70kg x11 @ RPE 10 (+1 rep)
So I don't think it is viable benching 3 times a week in my current setup
A2) Deficit Pushup - hands on Powerblock dumbbell handles - feet elevated 20 inches x18 @ RPE 7
B) High angle rows - 20kg x12, 60kg x5, 67.5kg 2x12 @ RPE 8 (+1 rep )
Up 1 rep, and lower RPE
------
had a few more things to do, but ran out of time and just felt too tired.
-
Thursday 5th October 2021
Pretty sore Quads/VMO, hamstrings and pecs
Achilles feeling incrementally better. Right side does not appear to be getting inflamed from the full range calf raises, so it is likely no longer swollen and compressing on the heel bone.
Good energy in today's session felt strong
----
Morning mobility work and upper body stretches
Pre workout - Hip flexor, rectus femoris and TFL stretch
----
general mobility drills
side leg raises x 20 each leg
40% ROM sissy squats x 30
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
BBall ball control and dribbling drills - 20 mins
Tendon health+rehab - fasted - Day4
10G beef gelatin + 1g vitamin C one hour before session
Walking on sides of ankle, side to side ankle rocking drill
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 secs each till 1min
Band pull aparts - Rogue light band horizontal x20, Diagonals, palms facing down x10 each axis
Jumpstretch light band (heavier) - High to low, palms facing up x 20, Diagonals, palms facing down x10 each axis
Wall tib raise - x20
Alternating sets - 1 mins rest
A1) Spanish squat ISO - at 60 degree knee angle - 2x30 secs
A2) Sissy Squat ISO - 2 legs at 50% ROM/90 degrees 2x30 secs
Single leg at 40% ROM - 2x30 secs
B) Seated hip push against strap around lower thighs/upper shins @70+% effort -
Seated x 30 secs
Seated, torso at 45 degrees x 30secs
Standing x 30 secs
C) KettleBell swing - 30lbs x10, 35lbs 2x10, 40lbs x10
40lbs was borderline too heavy, just stresses my forearms and upper back a bit more.
Lower back and posterior chain is fine.
----
SSB Good morning - 30kg x10, 50kg x3, 55kg x1, 55kg 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
Single arm dumbbell row - supported - 37.5lbs x 20 (+2.5llbs)
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 - left hand close to failure, I think due to extra fatigue from the newly added dumbbell rows
Elbows out row + external rotation + press - chest supported at 45 degrees - 2.5lbs x20
Scare crow W external rotations - 10lbs x 20
3 axis band horizontal wall slide - single arm - Rogue mini light band x25 each arm
----
bar hangs - pull up grip 3x30secs
pullover thoracic spine/lat stretch with 15lb dumbbell x 90 secs
stretch
-
Thursday 8th October 2021
Glutes pretty sore from the good mornings, but quads, pecs, hamstrings and calves are also still sore
----
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
Spanish squat ISO - at 60 degree knee angle - 2x30secs
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 - 5 inch elevated, in oly shoes - controlled up, hold at top, 3 sec down - BW x20,
30 sec ISO at top + 30 sec ISO at neutral x 40kg, x 42.5kg, x 42.5kg
controlled up, hold at top, 3 sec down - 7.25kg dip belt 2x15 (+1.25kg)
B)Wall Tibialis raise - in oly shoes - BW x20
3 sec eccentric - BW 2x9 @ RPE 9
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,
controlled up, hold at top, 3 sec down - 7.25kg dip belt 2x15 (+1.25kg)
D) Squats - 5 sec down, 2 sec up - BW x 5
Overhead squat - slow tempo 20kg x5
Front Squat - oly shoes - 5 secs down, 3 sec up - 20kg x5, 25kg x5, 30kg x5 (+2.5kg on top set)
High bar squat - oly shoes - 5 sec down, 2 sec up - 20kg x5, 40kg x5, 60kg x5, 65kg x5
3 sec down, controlled up - 65kg x18 @ RPE 7 (+2.5kg)
Thought I did 15 reps, but actually did 18!
Low bar squat - oly shoes - 5 sec down, 2 sec up - 20kg x5, 40kg x5, 60kg x5, 65kg x5
2 sec down, controlled up - 65kg x20 @ RPE 6.5
Quite a lot of quad burn in the last 3 reps. Lowbar still loads up the quads real good.
Safety Squat bar - oly shoes - 5 sec down, 2 sec up - 35kg x10
-----
SSB reverse lunge - oly shoes, single arm supported - 2 min rest between sides - 2 sec down and controlled up
BW x6, 32.5kg x20 @ RPE 6 (+2.5kg)
------
A) Stiff legged deadlift - 20kg x10, 60kg x10, straps 70kg x20
B) Bench - shoulder width grip - 20kg x10, 40kg x10, 60kg x6, 70kg x10 @ RPE 9
A) Single arm dumbbell row - supported - 3 sec down - 25lbs x10, 45lbs x10, 65lbs 2x11 @ RPE 8
Damn already nearly maxed out my 70lb Powerblock set. Will have to use my dreaded spinlock dumbbells for heavier
B) Dumbbell palms facing overheard press, arms in line with ears - 17.5lbs x10, 27.5lbs x14, 35lbs x10 @ RPE 9 (+1 rep on second set)
Misloaded, repped out 27.5lbs instead of 35lbs on first work set. Still beat last week's second set though
Dumbbell curl - 17.5lbs x8, 27.5lbs 2x12 @ RPE 9
a bit harder due to rows
Ivanko super gripper - 92lbs x10, 119lbs x1
left hand - 119lbs x8 @ RPE 10 (+10lbs)
109lbs x8, x7 @ RPE 9
right hand - 119lbs x8 @ RPE 8,
09lbs x8, x7 @ RPE 7
Monster band lateral lunge/walk - 2 reps each side alternating - IronEdge XXHeavy band x 16, XXheavy + heavy band 2x16 @ RPE 8
Scarecrow W external rotations- 2.5lb dumbbell x20, 1.25kg plate x20, 2.5kg plate 2x30 @ RPE 7
-
Saturday 9th October 2021
Moderately sore all over
rest day. Probably raining tomorrow, so either active rest or start training again...
----
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 - middle - backwards walking up 20 degree slope x 2mins
-
Sunday 10th October 2021
Fatloss cycle 3 - Week 10
Height - 5'8.5"
weighed - 83.4kg (-0.9kg), 184lbs
waist = 34 inches (-3/8)
chest = 41 inches (-0.5)
hip = 40.5 inches
upper thigh = 26 inches (-1/8)
Right calf = 15 7/8 (+1/8)
Neck = 15.5
Wrist = 6.5
Tanita scale bodyfat% = 21.7% (-0.2)
Total loss so far - weight 4.1kg Waist 3.5 inches Tanita BF% 2.2%
Another 0.75kg of fat dropped, while gaining some muscle it seems.
Eating between 2000-2300 calories, while TDEE is around 2750
The 20 rep sets on my off days sure burn a lot of calories over the whole session.If not for these I would be losing only 0.25 inch off my waist at most
-
Sunday 10th October 2021
Slept in, late rain, so skipped BBall today
Right Achilles flared up a bit from last session, so regressing back...
Still fairly sore all over, but feeling fresh so back into another week of training
----
Waking mobility work and upper body stretches
Soft tissue work for selected areas
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 20 inch bench - x 30secs each side
Front plank x 30 secs
Spanish squat ISO - at 60 degree knee angle - 2x 30 secs
rotating sets - 1 mins rest
A) Calf raise - arm supported, 1cm elevated, in oly shoes - controlled up, hold at top, 3 sec down - single leg BW x20,
2 legs - 30 sec ISO at top + 30 sec ISO at neutral x SSB 40kg, x 50kg, x 70kg, 80kg, 85kg, 85kg
single leg - 3 sec up, hold at top, 3 sec down - 10kg dip belt x15
trying out with 2 legs
B)Wall Tibialis raise - in oly shoes - 3 sec eccentric - BW 2x10 @ RPE 9 (+1 rep)
C) Single leg, bent knee soleus calf raise - arm supported - no elevation, in oly shoes - controlled up, hold at top, 3 sec down - BW x20,
D) Squats - 5 sec down, 2 sec up - BW x 5
Overhead squat - slow tempo 20kg x5
Front Squat - oly shoes - 5 secs down, 3 sec up - 20kg x5, 27.5kg x5, 32.5kg x5 (+2.5kg on top set)
High bar squat - oly shoes - 5 sec down, 2 sec up - 40kg x5, 60kg x5, 67.5kg x5
2 sec down, controlled up - 67.5kg x25 @ RPE 7 (+2.5kg) PR!!
PR by default, as first time doing a set of 25 reps on squats :)
That took 80 secs
I cued just dropping down and pushing knees forward instead of my usual outwards and that made the squat so much more relaxing, with zero lower back pump.
Form as solid all the way through even with no belt.
Phone app rep calc says I can do 105kg x15 now, we shall see in a months time as I continue to ramp up
And I had a few reps in the tank, so maybe even as high as 20 reps by then....
Low bar squat - oly shoes - 5 sec down, 2 sec up - 40kg x5, 60kg x5, 67.5kg x5
2 sec down, controlled up - 67.5kg x20 @ RPE 7
Safety Squat bar - oly shoes - 3 sec down, 2 sec up - 40kg x10
-----
SSB reverse lunge - oly shoes, single arm supported - 2 min rest between sides - 2 sec down and controlled up
BW x6, 32.5kg x20 @ RPE 6
------
A) Stiff legged deadlift - 20kg x10, hook-gripped, controlled down, dead stop - 60kg x10, 70kg x10, 80kg x10
straps, controlled down, dead stop - 80kg x12 @ RPE 8
ending the 20 reps run now, but even 10-12 reps is still quite hard after the 20+ rep squats
B1) Pullups - Hang and 20 scap shrugs
Dead hang/paused - regular grip. wider - BW x1, x9 @ RPE 9 (+1 rep)
parallel grip, shoulder width - x9 @ RPE 10 (+1 rep)
Dead hang/paused - regular grip. wider - BW x6 @ RPE 9
Dang, 10 reps within sight!
Touched shoulders on bar handles on 8th rep, 3 inches short last week, and 2 inches short on 9th rep, but lower RPE than 8th rep last week.
First 5 reps just flew up.
I think those single arm dumbbell rows I added help quite a lot.
B2) Bench - shoulder width grip - 20kg x12, 40kg x10, 60kg x5,
70kg x11 @ RPE 10
3 sec eccentric - 70kg x 6 @ RPE 9
6 count down, 3 count up - 50kg x10 @ RPE 9.5
As I figured, benching 3 times a week in my current setup won't work
So I will just bench on this day once a week. Increased the volume to make up.
The pushups, dips and press on the other days will help out.
Also added in slow tempo sets - which greatly improved my form and hammers the pecs way harder, vs just mostly triceps with my shoulder width grip
These worked very well for me in my early 20s, where I got to 100kg for slow reps of 10 after only 1 year of training.
One set to failure 3 times a week... No arch or leg drive either.
Rep calc puts my e1RM around 140kg back then, and I only weighed 68-70kg, using the same shoulder width grip!
This is where my short arms help out :p
-----
Monster band lateral lunge/walk - 2 reps each side alternating - IronEdge XXHeavy band x 16, XXheavy + heavy band 2x16 @ RPE 8
Scarecrow W external rotations- 3 sec eccentric, controlled up - 2.5lb dumbbell x20, 2.5kg plate x20, 7.5lbs dumbbell x 20
-
Monday 11th October 2021
Quads a little sore, but not too bad. Pecs and upper back a bit, but my posterior chain is not all that bad, which is surprising.
Normally gets quite beat up from stiff legged deadlifts, but maybe not doing a 20 rep is the difference.
Or body is just adapting, as I was thinking about dropping Good Mornings from this session, but it felt fine even with squats and deadlifts yesterday
Right Achilles responded well to last session
----
Morning mobility work and upper body stretches
Pre workout - soft tissue work for whole body
Hip flexor, rectus femoris and TFL stretch
----
general mobility drills
40% ROM sissy squats x 30
Walking on sides of ankle, side to side ankle rocking drill
BBall ball control and dribbling drills - 20 mins
Tendon health+rehab - fasted - Day 2
10G beef gelatin + 1g vitamin C one hour before session
side leg raises x 20 each leg
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 20 inch bench - x 30secs each side
Band pull aparts - Rogue light band horizontal x20, Diagonals, palms facing down x10 each axis
Jumpstretch light band (heavier) - High to low, palms facing up x 20, Diagonals, palms facing down x10 each axis
Wall tib raise - x20
Alternating sets - 1 mins rest
A1) Spanish squat ISO - at 60 degree knee angle - 2x30 secs
A2) Sissy Squat ISO - 2 legs at 50% ROM/90 degrees 2x30 secs
Single leg at 40% ROM - 2x30 secs
B) Seated hip push against strap around lower thighs/upper shins @70+% effort -
Seated x 30 secs
Seated, torso at 45 degrees x 30secs
Standing x 30 secs
C) KettleBell swing - 30lbs x10, 35lbs 4x10
----
All at RPE 7-8
Dip scap shrug x 20
Pull up - scap shrugs x20
Push up - deficit - on dumbbell handles BW x 21
Pull up - feet supported x 20
SSB Good morning - 30kg x10, 45kg x10, 55kg x21
dips - feet assisted - BW x20
High angle row - 45kg x20 (+2.5kg)
Single arm dumbbell row - supported - 40lbs x 20 (+2.5llbs)
Dumbbell press - palms facing, elbow in line with ears - 20lbs x21
Dumbbell curl - 17.5lbs x20
Ivanko Supergripper - left hand - 85lbs x10, x20. right hand 85lbs x10, x20 - left hand close to failure
Elbows out row + external rotation + press - chest supported at 45 degrees - 2.5lbs x20
full rotation Arm circles - single arm, forward and backwards - 2.5lbs x 20, 2.5kg plate x 20
Push up, Good morning and press, did 21 reps and feeling easier, will up them the next smallest increment next time.
For push up will elevate feet 6 inches.
----
bar hangs- neutral grip 30secs, curl grip 2x 30 secs
pullover thoracic spine/lat stretch with 20lb dumbbell x 90 secs
stretch
-
Tuesday 12th October 2021
Medium aches all over and sore glutes once again from the Good Mornings
Right achilles felt even better
----
Morning mobility work and upper body stretches
Pre workout - Soft tissue work on whole body
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
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 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 20 inch bench - x 30secs each side
Front plank x 30 secs
Spanish squat ISO - at 60 degree knee angle - 2x 30 secs
rotating sets - 1 mins rest
A) Calf raise - arm supported, 1cm elevated, in oly shoes - controlled up, hold at top, 3 sec down - single leg BW x20,
2 legs - 30 sec ISO at top + 30 sec ISO at neutral x SSB 30kg, x 50kg, x 70kg, 85kg, 90kg, 90kg
single leg - 3 sec up, hold at top, 3 sec down - 13.5kg dip belt x15 (+2.5kg)
+5kg on ISO top sets
B)Wall Tibialis raise - in oly shoes - 3 sec eccentric - BW 3x10
Whoops forgot to do these....
C) Single leg, bent knee soleus calf raise - arm supported - no elevation, in oly shoes - controlled up, hold at top, 3 sec down - BW x20,
Also tried some seated calf raises with a 40lb and 60lb dumbbell on the knee x 20 reps, ehhh just not heavy enough
D) Squats - 5 sec down, 2 sec up - BW x 5
Overhead squat - slow tempo 20kg x5
Front Squat - oly shoes - 5 secs down, 3 sec up - 20kg x5, 30kg x5, 35kg x5 (+2.5kg on top set)
5 high hang power cleans before each set - with no foot movement
-------
rotating sets -
A) High bar squat - oly shoes - 5 sec down, 2 sec up - 40kg x5, 60kg x6, 70kg x5
3 sec down, controlled up - 70kg x22 @ RPE 7 (+2.5kg)
5 sec down, controlled up - 90kg x1, 105kg x1
3 sec down, controlled up - 90kg x15 @ RPE 10
3/10 left quad tendon pain on the 105kg single
B) Low bar squat - oly shoes - 5 sec down, 2 sec up - 40kg x5, 60kg x5
5 sec down, controlled up - 70kg x5 @ RPE 6.5
Felt some twinges in my right elbow/forearm tendon, so will bail on these...
Replace it with SSB
-----
SSB reverse lunge - oly shoes, single arm supported - 2 min rest between sides - 3 sec down and controlled up
BW x6, 35kg x20 @ RPE 7 (+2.5kg)
3/10 left quad tendon pain on the first 5 reps
------
A) Stiff legged deadlift - 20kg x10, hook-gripped 60kg x10, 70kg x10,
straps 80kg x15 @ RPE 8
B) Dip - dip shrugs x 20, BW x6
+11kg dip belt x 10 @ RPE 8 (+1kg)
11kg x10, x9 @ RPE 9
Switched from weight vest to dip belt, and the plate kept hitting the bench/dip unit I was using... then turned the other way around for the other sets
C) High angle rows - 20kg x12, 60kg x5, 70kg 2x8 @ RPE 8 (+2.5kg, -3 reps )
80kg x 7 @ RPE 9
Was too lazy on the third set to change the weight from my deadlifts, and only expected to hit 4-5 reps, WTF hit 7 reps...
-
Wednesday 13th October 2021
Quads and posterior chain doesn't seem to be getting all that sore now, a bit achey, but no big DOMs.
Upper body is more sore.
No flare up on left quad tendon, thankfully
Achilles still feeling the same or better
----
Morning mobility work and upper body stretches
Pre workout - soft tissue work for upper body mostly, especially around the posterior shoulder
Hip flexor, rectus femoris and TFL stretch
----
general mobility drills
40% ROM sissy squats x 30
Walking on sides of ankle, side to side ankle rocking drill
BBall ball control and dribbling drills - 25 mins
tried some 6 inch elevated, single leg reactive knee flexes, sorta like a partial split squat - low intensity reactive loading on the tendons.
And upper body deloaded 2 legged low jumps
Tendon health+rehab - fasted - Day 4
10G beef gelatin + 1g vitamin C one hour before session
side leg raises x 20 each leg
split squat ISO, rear leg straight, at 90 degrees - x 1 min - 30 secs actively pulling legs inwards, 30 secs pushing legs outwards
front plank x 30secs
Side plank with leg abduction - against wall - x 30secs each side
Band pull aparts - Rogue light band horizontal x20, Diagonals, palms facing down x10 each axis
Jumpstretch light band (heavier) - High to low, palms facing up x 20, Diagonals, palms facing down x10 each axis
Wall tib raise - x20
Alternating sets - 1 mins rest
A1) Spanish squat ISO - at 60 degree knee angle, upper body leaning back close to 45 degree angle - 3x30 secs
A2) Sissy Squat ISO - 2 legs at 50% ROM/90 degrees 3x30 secs
A3) Reverse Nordic ISO x 30 secs
just trying it out, made knee tendons feel quite achey....
B) Seated hip push against strap around lower thighs/upper shins @70+% effort -
Seated 2 x 30 secs
Standing x 30 secs
C) KettleBell swing - 30lbs x10, 35lbs 3x10
----
All at RPE 7-8
Dip scap shrug x 20
Pull up - scap shrugs x20
Push up - deficit - on dumbbell handles, feet elevated 8 inches - BW x 20
Pull up - feet supported x 20
SSB Good morning - 30kg x10, 45kg x10 (progressively lower), 57.5kg x20 (+2.5kg)
dips - feet assisted - BW x20
High angle row - 45kg x20
Single arm dumbbell row - supported - 40lbs x 20
Dumbbell press - palms facing, elbow in line with ears - 25lbs x20 (+5lbs)
Dumbbell curl - 17.5lbs x20
Ivanko Supergripper - left hand - 85lbs x10, x20. right hand 85lbs x10, x20 - left hand close to failure
Elbows out row + external rotation + press - chest supported at 45 degrees - 2.5lbs x20
On knees, single arm on slider discs - draw letters of the alphabet x each arm
Scarecrow W external rotations - controlled - 7.5lbs x20
Pushup +8 inches on feet. Press felt a bit tough with the extra +5lbs, but that is the smallest dumbbell increase
----
bar hangs- neutral grip 30secs, curl grip, wide x30 secs, shoulder width x 30secs
pullover thoracic spine/lat stretch with 15lb dumbbell x 90 secs
stretch
-
Thursday 14th October 2021
Glutes/adductors deep down bruised feeling from the good mornings, plus right side of my lower back feeling a bit iffy, so I will drop them from my off days.
Hammering my lower back 5 days in a row probably isn't the smartest idea...
Upper body is pretty sore as well.
left quad tendon didn't seem to suffer too much from all the stuff I added yesterday, that would cause discomfort
----
Morning mobility work and upper body stretches
Pre workout - Soft tissue work on whole body
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
Band pull aparts - horizontal x20 + Diagonals, palms facing down- Rogue light band x10 each axis
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 x20
split squat ISO, rear leg straight, at 90 degrees - x 1 min - 30 secs actively pulling legs inwards, 30 secs pushing legs outwards
Spanish squat ISO - at 60 degree knee angle - 2x30secs
rotating sets - 1 mins rest
A) SSB single leg calf raise - arm supported - 1 cm elevated, in oly shoes - BW x20,
2 legs - 30 sec ISO at top + 30 sec ISO at neutral x 50kg, x 70kg, x 90kg
Single leg - 30 sec ISO at top + 30 sec ISO at neutral x 70kg x 2 sets
controlled up, hold at top, 3 sec down - 16kg dip belt x15 (+2.5kg)
So the 2 legged ISO was just too much holding the heavier loads for 1 min, so I switched back to single leg
90kg on 2 legs just doesn't seem to be enough load for the Achilles/calves.
Although 70kg on single leg is quite a big load jump... no pain though, but it was fairly hard
B)Wall Tibialis raise - BW x20
in oly shoes - 3 sec eccentric - BW 2x9, x6 @ RPE 9
B)single leg, bent knee soleus calf raise - arm supported - 1cm elevated, in oly shoes - BW x20,
controlled up, hold at top, 3 sec down - 16kg dip belt x15 (+2.5kg)
D) Squats - 5 sec down, 2 sec up - BW x 5
Overhead squat - slow tempo 20kg x5
Front Squat - oly shoes - 5 secs down, 3 sec up - 20kg x5, 30kg x5, 37.5kg x5 (+2.5kg on top set)
5 high hang power cleans before each set - with no foot movement
High bar squat - oly shoes - 5 sec down, 2 sec up - 40kg x5, 60kg x5, 72.5kg x5
3 sec down, controlled up - 72.5kg x22 @ RPE 7 (+2.5kg)
5 sec down, 3 secs up - 100kg x1
3 sec down, controlled up - 100kg x11 @ RPE 9.5
2/10 left quad tendon pain on the 100kg single
Thought I had the 11th rep of 100kg OK, but my quads just ran out of gas suddenly on the way up
No leaning forward though. These slow tempos have cleaned up my form so much.
next session I'll just do 2 sets with 75kg instead of the heavier stuff
Safety Squat bar - oly shoes - 6 sec down, 3 sec up - 40kg x5
-----
SSB reverse lunge - oly shoes, single arm supported - 2 min rest between sides - 2 sec down and controlled up
BW x6, 37.5kg x16 @ RPE 6 (+2.5kg)
decided not to go to 20 reps today...
2/10 left quad tendon pain
------
A) Stiff legged deadlift - 20kg x10, hook-gripped 60kg x10, 80kg x12,
straps 90kg x12 @ RPE 8
B) Dumbbell palms facing overheard press, arms in line with ears - 17.5lbs x10, 27.5lbs x6, 35lbs 2x12 @ RPE 9 (+2 reps )
C) Single arm dumbbell row - supported - 3 sec down - 45lbs x10, 65lbs x12 @ RPE 8 (+1 rep)
6 sec down, 3 sec up - 65lbs x 7 @ RPE 9
----
Dumbbell curl - 17.5lbs x8, 27.5lbs x14 @ RPE 10 (+1 rep)
6 sec down, 3 sec up - 25lbs x 6 @ RPE 10
solid improvement considering the fatigue from all the exercises, like rows before this.
Ivanko super gripper - 92lbs x8, 101lbs x2
left hand - 101lbs x9, 8, 7 @ RPE 10
right hand- 101lbs x9, 8, 7 @ RPE 7
Numbers well down, I think just due to fatigue from all the slow reps of the previous exercises
Monster band lateral lunge/walk - 2 reps each side alternating - IronEdge XXHeavy band x 16, XXheavy + heavy band 2x16 @ RPE 8
forgot to do these.... :/
-
Friday 15th October 2021
No major DOMs, but I do feel deep down overall achey , especially in my upper back and glute/adductor area if that make sense
All my injured tendons feel toasty, especially my right Achilles insertion - so too much loading yesterday....
Planned rest day today in any case.
Went to the movies, and did a fair bit of walking around, so ended up burning a decent amount of calories.
----
All my oly shoes I got on big price drops arrived today - Reebok legacy Lifter 2 and Nike Romaleos 4 SE
I did have both recently but returned them to rebuy at much lower prices :)
Will eventually return all but one
I will test them fully next training session, but so far the Reebok Legacy Lifter 2 feels flat and planted but still flexible in the forefoot.
I normally wear size 10 in sports shoes and 10.5 in casual walking shoes. And even a size 9 in these still fit.
The Nike Romaleos 4 SE needed a size 9.5 at least. Tighter up front, but still feels a little loose at the back, so a bit more heel slip.
But man these things are like tanks, very stiff and amazing lateral stability due to the angled heel "wings".
You feel bolted to the ground, and boot like.
Hard to do a calf raise in them as a result, which is kinda at odds for oly lifting....
And the front of the shoe curves up a bit and is so stiff you can't make the toes contact the ground unless you tip forward
The bright colourway actually looks pretty nice in person... considering I'm more an introverted person... ;)
(https://crosstrainclothes.com/wp-content/uploads/2021/07/Nike-Romaleos-4-SE-worn-1.jpg)
These are the Legacy Lifter 2 I have
(https://cdn.shopify.com/s/files/1/0226/0165/products/Square_0006_0915TWL21cestari_da69dcf1-2ce5-47c8-889b-f8763937cc24_1600x1600@2x.jpg?v=1625893480)
This is the ones I want though...
(https://img01.ztat.net/article/spp-media-p1/fe83d7412f58407396dcb63836595749/bce9862dde9e4cfeb0839068abe77479.jpg?imwidth=762)
-
Saturday 16th October 2021
Still some soreness all over
Achilles and Patella/quad tendons all feeling much better thanks to the ISOs I did last night
Last Night
Wall sit - 2 legs at 60 degrees 1 min x2, 90 degrees 1 min x4
Soleus Wall Sit calf raise ISO - single leg - knee at 30 degrees - 1 min x 5 sets
Don't know why I didn't think of this sooner. Allows you to work the Soleus/achilles pretty hard without fatiguing the quad too much unlike the standing bent knee calf raise.
A lot more stable as well. The further your feet is from the wall the harder it is.
Extra load can be added via a dip belt
I think I will also do the isotonic version like this as well vs bent knee with an SSB
Although placing my SSB across my thigh and doing single leg seated calf raises might also work...
Morning mobility work and upper body stretches
TFL, rectus femoris and hip flexor stretch
----
Tendon health+rehab - fasted
10G beef gelatin + 1g vitamin C one hour before session
general mobility drills
split squat ISO on balls of feet, rear leg straight, at 90 degrees - x 1 min - 30 secs actively pulling legs inwards, 30 secs pushing legs outwards
----
rotating sets - 1 mins rest
A) Wall sit - 2 legs at 90 degrees 1 min x 4 sets
B) Soleus Wall Sit calf raise ISO - single leg - knee at 30 degrees - 1 min x 4 sets
C) Overhead kettlebell walks - single arm - 30 secs x 5lbs, 10lbs, 15lbs x3 sets
D) Single leg calf raise ISO - dip belt - 1 min ISO x11kg, x21kg, 31kg x 3 sets
stretch
6 hours later
Wall sit - 2 legs at 60 degrees x 1 min, 90 degrees, 1 min x 3 sets
single leg - 60 degrees, 1min x 2 sets
Soleus Wall Sit calf raise ISO - single leg - knee at 30-45 degrees - 1 min x 4 sets
-
Sunday 17th October 2021
Fatloss cycle 3 - Week 11
Height - 5'8.5"
weighed - 83.8kg (+0.4kg), 184.7lbs
waist = 33.75 inches (-0.25)
chest = 41.5 inches (+0.5)
hip = 40.5 inches
upper thigh = 26 inches
Right calf = 15.75 (-1/8)
Neck = 15.5
Wrist = 6.5
Tanita scale bodyfat% = 20.8% (-0.9)
Total loss so far - weight 3.7kg Waist 3.75 inches Tanita BF% 3.1%
Had a few pig out days so didn't drop as much fat as previous weeks but still a decent 0.5kg lost.
Bodyweight went up from Spaghetti carbs last night
Legs and hips appear to be getting bigger, so not losing any size despite the fat loss.
I used a Tanita BF% reading a few hours later as the morning one reading 22.2% which is way higher than last week....
About to cross over from bulkier look into a more slender look this week as I hit the lower 33 inch waist area
-
Sunday 17th October 2021
Legs/hips, soleus and upper body a little achey from yesterday's stuff.
All tendons feeling better
bodyweight - without shoes = 84.8kg
BBall practise + jumps @ WLC outdoor courts - 45 mins
1) 15 mins dribble and ball control drills
2) shooting, post up moves, layups etc
3) A few low effort jumps and standing dunks on 8 feet netball rim
COVID lockdown lifted and courts quite a lot less crowded.. but still surprised to see my fav rim unused....!
I measured it again, since it has been refurbished and it's higher now at 297cm, 9'11". Backboard at 286cm, 9'6"
So close to proper height... it used to be 9'10" and 9'4" backboard
That explains why I was lower a few weeks back when I tried jumping against it
Left inner/upper patella tendon ached on some crouched dribble moves and some odd low effort jumps earlier.
Some low effort 3 step jump technique practise was fine, and left quad tendon was also OK.
Quads felt a bit "heavy" and achey.
Both achilles, while still not 100%, were pain free on moderate speed jogging on balls of feet.
Could feel the soleus working since all the ISO last night hit the area and made me much more aware of it.
I don't think the gastroc does all that much here....
But how they feel tomorrow will tell the story
---
stretch
6 hours later
Wall sit - 2 legs at 60 degrees x 1 min, 90 degrees, 1 min x 4 sets
Soleus Wall Sit calf raise ISO - single leg - knee at 30-60 degrees - 1 min x 4 sets
-
Monday 18th October 2021
A little tried and beat up from yesterday
Right Achilles a bit sore again...
----
Waking mobility work and upper body stretches
Soft tissue work for selected areas
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 + Shoulder dislocates 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 - x 30secs each side
Front plank x 30 secs
Spanish squat ISO - at 60 degree knee angle, torso leaning back - 2x 30 secs
rotating sets - 1 mins rest
A) Calf raise - in oly shoes - controlled up, hold at top, 3 sec down - single leg BW x20,
single leg - 3 sec up, hold at top, 3 sec down, to neutral only on 6 inch Step - 10kg dip belt x15, 20kg x15, dip belt + weight vest 30kg 2x12
Decided not to use an SSB to save my upper back for squats.
B)Wall Tibialis raise - in oly shoes - 3 sec eccentric - BW 2x11, x9 @ RPE 9 (+1 rep)
C1) Bent knee soleus calf raise - single leg - arm supported - no elevation, in oly shoes - controlled up, hold at top, 3 sec down - BW x20,
C2) SSB Seated calf raise - single leg - SSB resting on safety bars, 1 inch elevated in oly shoes - controlled up, hold at top, 3 sec down, unloaded/paused with shoe on floor
30kg x15, 50kg x15, 70kg x15, 80kg 2x12
I previously tried seated calf raises using a regular bar with a squat pad, but it still hurt my quads with >60kg.
Saw on the net about using an SSB to do it instead, and it works really well.
Doing it one leg at a time means one side of the bar is resting and pivoting on the safety arms, but since the working leg is just off centre, the lever arm effect seems to magnify the weight on the lifted side of the bar, like a landmine, when you hold it closer to the pivot point
It just feels harder than lifting the same load using both legs, despite only using half of the weight on the bar.
D) Squats - 6 sec down, 2 sec up - BW x 5
Overhead squat - slow tempo 20kg x5, x5 - second set trying out my new Nike Romaleos 4 SE shoes
Front Squat - oly shoes - 5 secs down, 3 sec up - 20kg x5, 30kg x5, 40kg x5 (+2.5kg on top set)
5 high hang power cleans before each set - with no foot movement
A) High bar squat - oly shoes - 6 secs down, 2 sec up - 40kg x5, 60kg x5, 75kg 2x5
3 sec down, controlled up - 75kg x20 @ RPE 8 (+2.5kg)
B) Low bar squat - oly shoes - 5 sec down, 3 sec up - 40kg x5, 60kg x5, 75kg x5
3 sec down, controlled up - 75kg x15 @ RPE 7
So I tried my new Nike Romaleos 4 SE shoes. Size 9.5 was tad tight in the toes, size 10 ok.
They feel damn rock solid and stable, but a bit stiff and boot like, even if they don't look it.
I think the Rebook Legacy Lifter 2 still feels better in terms of being more flexible and athletic feeling.
But still rock solid and stable, just not as good lateral stability wise, as the Nikes are wider in the sole base, with the angled wings.
As a pure squat shoe, and if I was squatting big then the Nikes are probably better as they are so stiff and laterally stable
Will compare again when my discounted Reeboks arrive this week, but I am kinda leaning towards the Reeboks based on my memory of using them last week.
Sigh, these Nikes do look nice, and I got them discounted and Nike are sold out for good, and so will never be able to get them again.
(https://i.imgur.com/g0G8Tbn.jpg)
-----
SSB reverse lunge - oly shoes, single arm supported - 2 min rest between sides - 2 sec down and controlled up
BW x6, 30kg x3, 40kg x15 @ RPE 7 (+2.5kg)
------
A) Stiff legged deadlift - 20kg x10, hook-gripped 60kg x10, 80kg x12,
straps 90kg x12, x11 @ RPE 8
B2) Bench - shoulder width grip - 20kg x12, 40kg x10, 60kg x6,
70kg x12 @ RPE 10 (+1 rep)
3 sec eccentric - 70kg x 7 @ RPE 9.5 (+1 rep)
6 count down, 3 count up - 52.5kg x9 @ RPE 9.5 (+2.5kg, -1 rep)
Alright progress. 11th rep went from a grind last week to much faster. Now the 12th rep was a grind, quite slow in top third, so triceps is the weak link.
Rep max calc says my e1RM is at 100kg :)
Will move first set to 75kg next week, and keep the other sets the same, but try and add more reps
C) High angle rows - 20kg x12, 60kg x5, 70kg 3x9 @ RPE 9 (+1 rep )
Doh... was supposed to do pullups today, but I did these rows instead for some reason..
Oh well, Pull ups and dips next main session.
-----
Monster band lateral lunge/walk - 3 reps each side alternating, resisting the band eccentric - IronEdge XXHeavy band x 16, XXheavy + heavy band 2x18 @ RPE 8 (+2 reps)
Fighting the band eccentric is tough!
Scarecrow W external rotations- 3 sec eccentric, controlled up - 2.5kg plate x20, 7.5lbs dumbbell x 18, 10lbs x 15
These don't feel too good 10lbs and up, so need to do slow high reps
-
Wednesday 19th October 2021
Moderately sore quads, calves and upper body
Hamstrings don't seem to get much DOMs from stiff legged deadlifts anymore, and they used to tear me up more than anything.
Right Achilles better but still sore.
20 reps stuff is starting to drag on my nerves, will make changes soon....
----
Morning mobility work and upper body stretches
----
general mobility drills
40% ROM sissy squats x 30
side leg raises x 20 each leg
BBall ball control and dribbling drills - 20 mins
Tendon health+rehab - fasted - Day 2
10G beef gelatin + 1g vitamin C one hour before session
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 20 inch bench - x 30secs each side
Band pull aparts - Rogue light band horizontal x20, Diagonals, palms facing down x10 each axis
Jumpstretch light band (heavier) - High to low, palms facing up x 20, Diagonals, palms facing down x10 each axis
Wall tib raise - x20
Alternating sets - 1 mins rest
A) KettleBell swing - 25lbs x10, 30lbs x10, 35lbs 3x10
B) SSB single leg calf raise ISO - arm supported, 1cm elevated
30 sec ISO at top + 30 sec ISO at neutral x30kg, 3x35kg
C1) Wall sit - 2 legs at 90 degrees, Dip belt 6kg 1min x 3 sets
C2) Spanish squat ISO - at 90 degree knee angle, upper body leaning back, +5kg 2x45 secs
D) Seated hip push against strap around lower thighs/upper shins @70+% effort -
Seated 2 x 30 secs
Standing x 30 secs
E) Soleus Wall Sit calf raise ISO - single leg - knee at 30-60 degrees - Dip belt 6kg, 1 min x 3 sets
----
All at RPE 7-8
Dip scap shrug x 10, dip belt 6kg x 20
Pull up - scap shrugsx 10, dip belt 6kg x 20
Push up - deficit - on dumbbell handles, feet elevated 8 inches - BW x 20
Pull up - feet supported x 20
SSB Good morning - 35kg x10
dips - feet assisted - BW x20
High angle row - 45kg x20
Single arm dumbbell row - supported - 40lbs x 20
Dumbbell press - palms facing, elbow in line with ears - 25lbs x20 (a bit tough)
Dumbbell curl - 17.5lbs x20
Ivanko Supergripper - left hand - 85lbs x10, x20. right hand 85lbs x10, x20 - left hand close to failure
Elbows out row + external rotation + press - chest supported at 45 degrees - 2.5lbs x20
On knees, single arm on slider discs - draw letters of the alphabet x each arm
3 axis band horizontal wall slide - single arm - Rogue mini light band x25 each arm
----
Jefferson curl - slow 20kg x10, 25kg x10 + 30 sec hold at the bottom
bar hangs- neutral grip 30secs, pull up grip x 30secs, curl grip - wide x30 secs, shoulder width x 30secs
pullover thoracic spine/lat stretch with 15lb dumbbell x 90 secs
Prone back extension hold x 1 min
stretch
-
Wednesday 20th October 2021
Could feel my body recovering a few hours after last nights session - big drop quad soreness
Right achilles improving
----
Morning mobility work and upper body stretches
Pre workout - Soft tissue work on whole body
TFL rectus femoris, 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
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 20
split squat ISO, rear leg straight, at 90 degrees - x 1 min - 30 secs actively pulling legs inwards, 30 secs pushing legs outwards
front step down - 6 inch step BW x 15
ATG split squat - front leg on 5 inch step - BW x12
Spanish squat ISO - at 60 degree knee angle, torso leaning back - 2x 30 secs
rotating sets - 1 mins rest
A) Calf raise - in oly shoes - controlled up, hold at top, 3 sec down - single leg BW x20,
single leg - 3 sec up, hold at top, 3 sec down, to neutral only on 6 inch Step - 10kg dip belt x6, 20kg x6, dip belt + weight vest 32.5kg 3x12 @ RPE 9 (+2.5kg)
B) Wall Tibialis raise - in oly shoes - 3 sec eccentric - BW 2x12, x11 @ RPE 9.5 (+1 rep)
C1) Bent knee soleus calf raise - single leg - arm supported - no elevation, in oly shoes - controlled up, hold at top, 3 sec down - BW x20,
C2) SSB Seated calf raise - single leg - SSB resting on safety bars, 1.5 inch elevated in oly shoes - controlled up, hold at top, 3 sec down, unloaded/paused with shoe on floor
bar+5kg x6, 20kg x6, 30kg 3x10 @ RPE 9
Right leg is a bit weaker than left, probably why the achilles on this side is worse...
D) Squats - 6 sec down, 2 sec up - BW x 5
Overhead squat - slow tempo 20kg x5
Front Squat - oly shoes - 5 secs down, 3 sec up - 20kg x5, 32.5kg x5, 42.5kg x5 (+2.5kg on top set)
1 power clean + 3 high hang power clean before each set - with no foot movement
A) High bar squat - oly shoes - 6 secs down, 2 secs up - 40kg x5, 62.5kg x5, 77.5kg x5
2-3 sec down, controlled up - 77.5kg x21 @ RPE 7 (+2.5kg)
6 secs down, 2 secs up - 77.5kg x5
B) Low bar squat - oly shoes - 5 sec down, 2 secs up - 40kg x5, 62.5kg x5
2 sec down, controlled up - 77.5kg x16 @ RPE 7
Nothing much to report other than high rep squats are a bitch...
-----
SSB reverse lunge - oly shoes, single arm supported - 2 min rest between sides - 2 sec down and controlled up
BW x6, 30kg x3, 40kg x15 @ RPE 7
A) Pullups - Hang and 20 scap shrugs
Dead hang/paused - regular grip. wider - BW x1, x10 @ RPE 10 (+1 rep)
parallel grip, shoulder width - x8 @ RPE 10
regular grip. wider - 3 sec down, paused - BW x7 @ RPE 9
B) Stiff legged deadlift - 20kg x10, hook-gripped 60kg x10, 80kg x10,
straps 90kg x10 @ RPE 8
C) Dip - dip shrugs x 20, BW x6
Weight vest 10kg x 12 @ RPE 10 (+2 reps)
6 count down, 3 count up - BW x 8 @ RPE 9.5
3 sec eccentric - Weight vest 10kg x 7 @ RPE 9
Side Lying Clam - hip straight, resisting the band eccentric - IronEdge Heavy band x 12 each side, XXheavy 2x 12 each side
-
Thursday 21st October 2021
Mild drained feeling earlier in the day
Moderately sore quads, calves, erectors, pecs, lats and posterior shoulder
Achilles feel better, but also worse at the same time.
Maybe overstretched in the seated calf raises, so will reduce ROM a bit next time.
----
Morning mobility work and upper body stretches
----
general mobility drills
40% ROM sissy squats x 30
side leg raises x 20 each leg
BBall ball control and dribbling drills - 25 mins
Tendon health+rehab - fasted - Day 4
10G beef gelatin + 1g vitamin C one hour before session
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 20 inch bench - x 30secs each side
Band pull aparts - Rogue light band horizontal x20, Diagonals, palms facing down x10 each axis
Jumpstretch light band (heavier) - High to low, palms facing up x 20, Diagonals, palms facing down x10 each axis
Wall tib raise - x20
Alternating sets - 1 mins rest
A) KettleBell swing - 30lbs x10, 35lbs 3x10
B) SSB single leg calf raise ISO - arm supported, 1cm elevated
30 sec ISO at top + 30 sec ISO at neutral x30kg, x35kg, x37.5kg x 2 sets (+2.5kg)
C1) Wall sit - 2 legs at 90 degrees, Dip belt 8.5kg - 1min x 3 sets (+2.5kg)
C2) SSB split squat ISO - about 1/4 squat depth maxing out ankle ROM - 30kg x40 secs, front heel off the ground x 40 secs
D) Seated hip push against strap around lower thighs/upper shins @70+% effort -
Seated 2 x 30 secs
Standing 2 x 30 secs
E) Soleus Wall Sit calf raise ISO - single leg - knee at 30-60 degrees - Dip belt 8.5kg, 1 min x 3 sets (+2.5kg)
----
All at RPE 7-8
Pull up - scap shrugsx 10, dip belt 6kg x 20
Push up - deficit - on dumbbell handles, feet elevated 8 inches - BW x 20
High angle row - 45kg x20
Single arm dumbbell row - supported - 40lbs x 20
Dumbbell press - palms facing, elbow in line with ears - 25lbs x20
Dumbbell curl - 17.5lbs x20
Ivanko Supergripper - left hand - 85lbs x10, x20. right hand 85lbs x10, x20 - left hand close to failure
Elbows out row + external rotation + press - chest supported at 45 degrees - 2.5lbs x20
On knees, single arm on slider discs - draw letters of the alphabet x each arm
3 axis band horizontal wall slide - single arm - Rogue mini light band x25 each arm
Might increase the single arms row weight next time, feels a little easier today.
Press a bit easier than last time, so used more controlled cadence
Curls getting closer to being able to increase the weight
----
Jefferson curl - slow 20kg x10 + 30 sec hold at the bottom
bar hangs- pull up grip x 30secs, neutral grip 30secs, chin grip - wide x30 secs, shoulder width x 30secs
pullover thoracic spine/lat stretch with 15lb dumbbell x 90 secs
stretch
-
Friday 22nd October 2021
Moderately sore all over. DOMs doesn't seem to going away on my 20 rep sessions like it used to
But quads did recover late last night.
All tendons feeling better. Left patella/Quad tendon all pain free today in squats
Things are getting there
----
Morning mobility work and upper body stretches
Pre workout - Soft tissue work on whole body
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
Band pull aparts - horizontal x20 + Diagonals, palms facing down- Rogue light band x10 each axis
broom handle behind the neck press, pushing backwards into shoulder dislocate stretch position x20
Shoulder dislocates 3x20
split squat ISO, rear leg straight, at 90 degrees - x 1 min - 30 secs actively pulling legs inwards, 30 secs pushing legs outwards
Step Downs - 6 inch step - BW x15
ATG split squat - front leg on 5 inch step - BW x12
Spanish squat ISO - at 60 degree knee angle, torso leaning back - 2x 30 secs
rotating sets - 1 mins rest
A) Calf raise - in oly shoes - controlled up, hold at top, 3 sec down - single leg BW x20,
single leg - 3 sec up, hold at top, 3 sec down, to neutral only on 6 inch Step - 10kg dip belt x6, 20kg x6, dip belt + weight vest 35kg 2x12 @ RPE 9 (+2.5kg)
B) Wall Tibialis raise - in oly shoes - 3 sec eccentric - BW x13, x12, x11 @ RPE 9.5 (+1 rep)
C1) Bent knee soleus calf raise - single leg - arm supported - no elevation, in oly shoes - controlled up, hold at top, 3 sec down - BW x20,
C2) SSB Seated calf raise - single leg - SSB resting on safety bars, 1.5 inch elevated in oly shoes - controlled up, hold at top, 3 sec down, unloaded/paused with shoe on floor
bar+5kg x6, 20kg x6, 30kg 2x10 @ RPE 8
D) Squats - 6 sec down, 2 sec up - BW x 5
Overhead squat - slow tempo 20kg 2x5
3 hang power snatch + 3 behind the neck snatch grip push press before each set
Front Squat - oly shoes - 5 secs down, 3 sec up - 20kg x5, 35kg x5, 45kg x5 (+2.5kg on top set)
1 power clean + 3 high hang power clean before each set - with no foot movement
A) High bar squat - oly shoes - 6 secs down, 2 secs up - 40kg x5, 60kg x5, 80kg x5
2-3 sec down, controlled up - 80kg x22 @ RPE 8.5 (+2.5kg) PR!!
5 secs down, 2 secs up - 80kg x5
B) Low bar squat - oly shoes - 5 sec down, 2 secs up - 40kg x5, 62.5kg x5
2 sec down, controlled up - 80kg x15 @ RPE 7
High bar squat, with a controlled eccentric, 80kg, 176lbs x 22 a PR of sorts :p
Had a few more reps, but form was breaking down
Rep max calculator has my e1RM around 170kg 375lbs, 2x bodyweight... maybe :)
Was also testing the Rebook Legacy Lifter 2 vs the Nike Romaleos 4 SE weightlifting shoes.
I prefer the Rebook, even though the Nike is better built. Feels more flexible and athletic. Whereas the Nike feels like a boot, very stiff, and the front is curved and makes you rock forward...
Ignore my funky elbows I was experimenting a bit here....
http://www.youtube.com/watch?v=oDb90-qmZls
Also went down a bit faster on low bar squats and no tendon discomfort was felt
-----
SSB reverse lunge - oly shoes, single arm supported - 2 sec down and controlled up
BW x6, 30kg x3,
alternating legs - 42.5kg 2x20 @ RPE 7 (+2.5kg)
switched to alternating legs each rep, and while I did more reps per set, it felt easier, but better for form, and having each set as a self contained unit.
------
A) Stiff legged deadlift - 20kg x10, hook-gripped 60kg x10, 80kg x10,
straps 100kg 2x10 @ RPE 8 (+10kg)
bumped weight to 100kg and it didn't feel too bad, but upper back feels like the limiting factor.
This is probably around 50-55% of my deadlift 1RM, so sets of 10 here sounds about right.
B) Dumbbell palms facing overheard press, arms in line with ears - 27.5lbs x6, 40lbs x12, x11 @ RPE 9 (+5lbs)
6 count down, 3 count up - 30lbs x 8
C) Single arm dumbbell row - supported - 3 sec down - 40lbs x8, 70lbs x11 @ RPE 8 (+5lbs, -1 rep)
6 sec down, 3 sec up - 65lbs x 8 @ RPE 9 (+1 rep)
----
A) Dumbbell curl - 17.5lbs x8, 27.5lbs x15 @ RPE 10 (+1 rep)
6 sec down, 3 sec up - 25lbs x 7 @ RPE 10 (+1 rep)
time to go up to 30lb dumbbells
B) Ivanko super gripper - 92lbs x8, 101lbs x2
left hand - 101lbs x10, 10, 12 @ RPE 10
right hand- 101lbs x10, 10, 12 @ RPE 7
Gained reps across the board on all sets, despite pushing hard on previous exercises.
C) Side plank - lateral leg raise - 2x12 each side
really hard for the bottom leg!
----
Scarecrow W external rotations - 3 sec eccentric, controlled up - 2.5kg plate x15 @ RPE 6
-
Saturday 23rd October 2021
Mild drained feeling, light to moderate soreness all over - hamstrings surprisingly not all that sore.
Glutes, quads and biceps the most sore.
rest day
----
Morning mobility work and upper body stretches
----
Walk - easy, 25 mins - middle - backwards walking up 20 degree slope x 2mins
-
Sunday 24th October 2021
Fatloss cycle 3 - Week 12
Height - 5'8.5"
weighed - 85.3kg(+1.5kg), 188lbs
waist = 33.75 inches
chest = 42.5 inches (+1)
hip = 40.5 inches
upper thigh = 26 1/8 inches (+1/8)
Right calf = 15 5/8 (-1/8)
Neck = 15.5
Wrist = 6.5
Tanita scale bodyfat% = 22.2% (+1.4)
Total loss so far - weight 2.2kg Waist 3.75 inches Tanita BF% 1.7%
Diet break this week.
Gained some muscle and a bunch of water/food weight
-
Sunday 24th October 2021
Whole lower body and biceps still fairly sore
Achilles feeling achey from last session, too much stretch and load from the seated calf raises I think.
bodyweight - without shoes = 86+kg
BBall practise + jumps @ WLC outdoor courts - 50 mins
1) 15 mins dribble and ball control drills
2) shooting, post up moves, layups etc
3) 10+ jumps, and a few dunks on 8 feet netball rim
4) single leg 1/4 squat low intensity reactive bounces
Pretty sore and a bit fatigued feeling from weights, but it's no big deal right now.
Achilles achey until I warmed up.
Left quad and patella tendon 3/10 pain on max effort single leg jump, so pain is coming down.
Standing and approach jumps and landings felt fine.
Did not jump well as expected, but single leg jump was 2 inches higher than vertical now for the first time
Added 1/4 squat reactive bounces at the end, low intensity, to start conditioning the tendons
---
stretch
6 hours later
Wall sit - 2 legs at 60 degrees x 1 min, 90 degrees, 1 min x 2 sets
Single leg calf raise ISO - BW 1min x 2 sets
-
Monday 25th October 2021
Mild drained feeling from yesterday, and a little beat up all over.
Both achilles insertions pretty achey but not flared up.
Did think about resting today, but trained and session was OK, but I do feel like my recovery is starting to lag.
So I might drop back down to 2 squat sessions, from the current 3.
Bench did take a hit today....
----
Waking mobility work and upper body stretches
Soft tissue work for whole body
Tendon health+rehab - fasted - day 1
10G beef gelatin + 1g vitamin C one hour before session
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 + Shoulder dislocates 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 - x 30secs each side
Front plank x 30 secs
Step Downs - 6 inch step - BW x15
Spanish squat ISO - at 60 degree knee angle, torso leaning back - 2x 30 secs
rotating sets - 1 mins rest
A) Calf raise - in oly shoes - controlled up, hold at top, 3 sec down - single leg BW x20,
single leg - controlled up, hold at top, 3 sec down, to neutral only on 6 inch Step - 10kg dip belt x6, 20kg x6, dip belt + weight vest 35kg 2x12 @ RPE 9 (+2.5kg)
B) Wall Tibialis raise - in oly shoes - 3 sec eccentric - BW 3x14 @ RPE 9.5 (+1 rep)
C1) Bent knee soleus calf raise - single leg - arm supported - no elevation, in oly shoes - controlled up, hold at top, 3 sec down - BW x20,
C2) SSB Seated calf raise - single leg - SSB resting on safety bars, no elevation, in oly shoes - controlled up, hold at top, 3 sec down, unloaded/paused with shoe on floor
Bar x6, bar+10kg x6, 20kg 2x15 @ RPE 8
D) Squats -
Overhead squat - slow tempo 20kg x5
3 hang power snatch + 3 behind the neck snatch grip push press before each set
Front Squat - oly shoes - 5 secs down, 3 sec up - 20kg x5, 35kg x5, 45kg x5
1 power clean + 3 high hang power clean before each set - with no foot movement
A) High bar squat - oly shoes - 6 secs down, 2 secs up - 40kg x5, 60kg x5, 82.5kg x5
2-3 sec down, controlled up - 82.5kg x20 @ RPE 7 (+2.5kg) PR!!
4 secs down, controlled up - 82.5kg x6
B) Low bar squat - oly shoes - 5 sec down, 2 secs up - 40kg x5, 62.5kg x5
2 sec down, controlled up - 82.5kg x15 @ RPE 7
Whoops forgot to increase load on front squat top set
Form on 20 rep set better than last session, without the funky elbows. Had reps in the tank, but didn't want to go close to failure
Filmed sets from behind and it confirmed what I felt, I have some hip shift towards my left side, on the way up.
I could feel it happening, and it makes me roll towards my left toes.
This video confirmed what I already know, my left hip external rotation is tighter than the right. I already know this when I do piriformis stretches, it doesn't quite match my right side's flexibility, although both sides are pretty good compared to most people, I can touch my head on my feet in the stretch, just harder on the left side.
And lateral hip swings are worse on the left leg, and some pain there until I reach 5 reps or so.
Also explains why my left side erectors are always so sore when I do soft tissue work there
Going to work on this stuff tomorrow
http://www.youtube.com/watch?v=SpscICRi2jw
-----
SSB reverse lunge - oly shoes, single arm supported - 2 sec down and controlled up
alternating legs - BW x12, 35kg x12,
alternating legs - 45kg x22 @ RPE 7 (+2.5kg)
------
A) Stiff legged deadlift - 20kg x10, hook-gripped 60kg x10, 80kg x10,
straps 100kg x8, 90kg x10 @ RPE 8
Felt hard, so had to drop back to 90kg on second set. Either fatigue from squats or just fatigue from yesterday.
B2) Bench - shoulder width grip - 20kg x12, 40kg x10, 60kg x6,
75kg x7 @ RPE 9 (+5kg, -4 reps)
3 sec eccentric - 70kg x 8 @ RPE 9.5 (+1 rep)
6 count down, 3 count up - 52.5kg x9 @ RPE 9.5
I was expecting to hit 75kg x9 @ RPE 9, based on the 70kg x 12 I did last week. So strength is down
But I did improve on second set...
"+" = 15 breaths rest
C) High angle rows - 20kg x12, 60kg x5, 70kg x10 +3+3+3+3 @ RPE 9 (+1 rep )
Session was long, so I just Myo-repped this to get it over with
-----
Side Lying Clam - hip straight, resisting the band eccentric - IronEdge Heavy band x 12 each side, XXheavy 3x15 each side
Scarecrow W external rotations- 3 sec eccentric, controlled up, torso leaning slightly forward - 2.5kg plate x20, 7.5lbs dumbbell 2x20
-
Tuesday 26th October 2021
Moderately drained feeling
Moderately sore calves and hamstrings, milder soreness everywhere else but still sore.
Achilles slightly better but still achey
----
Morning mobility work and upper body stretches
----
general mobility drills
40% ROM sissy squats x 30
side leg raises x 20 each leg
Tendon health+rehab - fasted - Day 2
10G beef gelatin + 1g vitamin C one hour before session
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 20 inch bench - x 30secs each side
Band pull aparts - Rogue light band horizontal x20, Diagonals, palms facing down x10 each axis
Jumpstretch light band (heavier) - High to low, palms facing up x 20, Diagonals, palms facing down x10 each axis
Alternating sets - 1 mins rest
A) KettleBell swing - 30lbs x10, 35lbs 3x10
B) SSB single leg calf raise ISO - arm supported, 1cm elevated
30 sec ISO at top + 30 sec ISO at neutral x30kg, x35kg, x40kg x 2 sets (+2.5kg)
C) Assisted Hip Airplane stretch - 5x10 secs x 4 sets
D) Squat with band around knees - 10 sec hold at 1/4 squat, half and parallel, then slow up + 3 slow tempo reps -
IronEdge XXheavy band x 1 set
IronEdge XXheavy band + Light band x 3 sets
D2) Pistol Squat eccentric - supported - BW x 3 reps
No pain on left knee tendons unlike a few weeks back
E) SSB split squat, Soleus ISO - about 1/4 squat depth, knee forward maxing out ankle ROM, front heel off the ground - 30secs x 30kg, x 35kg x 2 sets
35kg felt fairly hard, some shaking starting to show
----
All at RPE 7-8
SSB good morning - 35kg x 25
Dip scap shrug x 10, dip belt 6kg x 20
Pull up - scap shrugsx 10, dip belt 6kg x 20
Push up - deficit - on dumbbell handles BW x10, then feet elevated 8 inches - BW x 20
High angle row - 20kg x10, 45kg x20
Close grip triangle pushup - BW x 20
Single arm dumbbell row - supported - 25lbs x10, 45lbs x 20 (+5lbs)
Dumbbell press - palms facing, elbow in line with ears - 25lbs x20
Dumbbell curl - 17.5lbs x20
Ivanko Supergripper - left hand - 85lbs x10, x20. right hand 85lbs x10, x20 - left hand closer to failure
Elbows out row + external rotation + press - chest supported at 45 degrees - 2.5lbs x20
Wall band spider crawl - not for self to do next time - video below, but with arms bent at 90 degrees vertically to also work the serratus
Curl getting easier, will go up to 20lbs soon.
http://www.youtube.com/watch?v=Izx_JoAsK14
----
Jefferson curl - slow 20kg x10 + 40 sec hold at the bottom
bar hangs- pull up grip, dip belt 6kg - 2x 30secs
chin grip, shoulder width, dip belt 6kg x 30secs. BW x30 secs
pullover thoracic spine/lat stretch with 15lb dumbbell x 90 secs
Prone back extension hold - x 45 secs
stretch
-
Wednesday 27th October 2021
Whole body a bit achey
Achilles sore upon waking but improving, and ok later on.
----
Morning mobility work and upper body stretches
Pre workout - Soft tissue work on whole body
TFL rectus femoris, and hip flexor stretch
Tendon health+rehab - fasted - day 3
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
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 3x20
split squat ISO, rear leg straight, at 90 degrees - x 1 min - 30 secs actively pulling legs inwards, 30 secs pushing legs outwards
front step down - 6 inch step BW x 15
Spanish squat ISO - at 60 degree knee angle, torso leaning back a bit - 2x 30 secs
Assisted Hip Airplane stretch - 5x10 secs
rotating sets - 1 mins rest
A)Calf raise - single leg - in oly shoes - BW x20,
controlled up, hold at top, 3 sec down, to slightly below neutral only on 6 inch Step - 10kg dip belt x10, 20kg x10, dip belt + weight vest 30kg x12, 37.5kg x12 @ RPE 8 (+2.5kg)
B) Wall Tibialis raise - in oly shoes - 3 sec eccentric - BW x14, 2x10 @ RPE 9
C1) Bent knee soleus calf raise - single leg - arm supported - no elevation - BW x20,
C2) SSB Seated calf raise - single leg - SSB resting on safety bars, no elevation in oly shoes - controlled up, hold at top, 3 sec down, unloaded/paused with shoe on floor
bar+5kg x10, 20kg x10, 25kg 2x15 @ RPE 9
D) Squats - 5 sec down, 2 sec up - BW x 5
Overhead squat - slow tempo 20kg x5, 25kg x5
3 hang power snatch + 3 behind the neck snatch grip push press before each set
Front Squat - oly shoes - 5 secs down, 3 sec up - 20kg x5, 37.5kg x5, 50kg x5 (+5kg on top set)
1 power clean + 3 high hang power clean before each set - with no foot movement
A) High bar squat - oly shoes - 6 secs down, 2 secs up - 50kg x5, 70kg x5
2-3 sec down, controlled up - 85kg x20 @ RPE 8 (+2.5kg) PR!!
6 secs down, 2 secs up - 85kg x5
B) Low bar squat - oly shoes - 5 sec down, controlled up - 50kg x5, 70kg x5
2 sec down, controlled up - 85kg x15 @ RPE 9
According to rep calc 85kg x20 = 180kg e1RM, and 140kg x8/9 reps....
Low bar squat main set was pretty tough
Quite an improvement in hip shift, at least 75% better on high bar, didn't feel it at all, and not much on video, even on the 20th rep of the main set
Still a bit noticeable on low bar squats, maybe due to higher hip involvement, but still vastly improved
And from just 1 session of work yesterday and some assisted Hip Airplane stretches earlier this session
-----
Pistol squat - supported - oly shoes - BW x8
Just trying these out. The last time I did these a few weeks back my left patella and quad tendon hurt quite a bit. No pain today!
SSB reverse lunge - oly shoes, single arm supported - 2 sec down and controlled up
alternating legs - BW x12, 35kg x12,
alternating legs - 45kg x24 @ RPE 8 (+2 reps)
A) Pull up/Chin up - Hang and 20 scap shrugs
Pull up - Dead hang/paused, wider - BW x1, x10 @ RPE 9
Chin up, shoulder width - x10 @ RPE 9
Pull up, wider - 3 sec down - BW x6 @ RPE 9
Chin up, shoulder width - 3 sec down - BW x6 @ RPE 9
added chin ups, first time in years doing these
B) Stiff legged deadlift - 20kg x10, hook-gripped 60kg x10, 80kg x10 @ RPE 8
these felt way harder than last few session. probably fatigue from squats/low bar squats
Stopped at 80kg set instead of working up to 100kg. I will take what I get instead of forcing things.
A) Dip - dip shrugs x 20, BW x5
Dip belt 11kg x 14 @ RPE 10 (+1kg, +2 reps)
3 sec eccentric - Weight vest 10kg x 7 @ RPE 9
6 count down, 3 count up - BW x 8 @ RPE 9
Time to go up in weight +10kg
B) Monster band lateral lunge/walk - 3 reps each side alternating, resisting the band eccentric - IronEdge XXHeavy band x 16, XXheavy + heavy band 2x18 @ RPE 8
C) Wall band spider crawl - arms bent at 90 degrees, palms facing, Rogue small light band - 5 trips up/down x 3 sets
-
Thursday 28th October 2021
Woke up with my upper traps/back on fire, but things settled down a few hours later
Mild drained feeling, and whole body in mild to moderate DOMs
Achilles and back of heel achey upon waking, but no pain when walking, so it's improving
Decided to rest up today
----
Morning mobility work and upper body stretches
TFL rectus femoris, and hip flexor stretch
Assisted Hip Airplane stretch -
left side 5x10 secs high position, 3x10 lower
right side - 1x10 in 3 positions
-
Friday 29th October 2021
legs, hips and adductors still pretty sore
Achilles still feeling overstretched from seated calf raises, so will try more tweaks, otherwise will drop them for the time being
----
Morning mobility work and upper body stretches
----
general mobility drills
40% ROM sissy squats x 30
Walking on sides of ankle, side to side ankle rocking drills
side leg raises x 20 each leg
BBall ball control and dribbling drills - 40 mins
- jumpshot and hook shot drill vs wall
- low intensity right left plant approach jump - a few reps
- continuous jumps in place, minimal ankle contribution, jumping 3 inches -
single leg 1/8 squat jumps x 5 + two legged 1/4 squat jumps x 10 - 4 sets
tendon conditioning, no pain or discomfort felt
Tendon health+rehab - fasted - Day 4
10G beef gelatin + 1g vitamin C one hour before session
split squat ISO, rear leg straight, at 90 degrees - x 1 min - 30 secs actively pulling legs inwards, 30 secs pushing legs outwards
Band pull aparts - Rogue light band horizontal x20, Diagonals, palms facing down x10 each axis
Jumpstretch light band (heavier) - High to low, palms facing up x 20, Diagonals, palms facing down x10 each axis
Alternating sets - 1 mins rest
A) KettleBell swing - 30lbs x10, 35lbs 3x12
B) SSB single leg calf raise ISO - arm supported, 1cm elevated
30 sec ISO at top + 30 sec ISO at neutral x30kg, x40kg x 3 sets (+2.5kg)
C) Assisted Hip Airplane stretch - 5x10 secs x 3 sets - left leg
varying height per stretch
D) Squat with band around knees - 10 sec hold at 1/4 squat, half and parallel, then slow up + 3 slow tempo reps -
IronEdge XXheavy band + Light band x 3 sets
Push ups - "+" = 15 deep breaths rest
deficit - on dumbbell handles BW x10, then feet elevated 8 inches - BW x 22 +5+5 @ RPE 9 (+2 reps)
Close grip triangle pushup - BW x 21 @ RPE 9
C) Single arm dumbbell row - supported - 3 sec down - 45lbs x10, 33.5kg x10 @ RPE 9 (+1.7kglbs, -1 rep)
6 sec down, 3 sec up - 65lbs x 9 @ RPE 9 (+1 rep)
3 sec down - 33.5kg x9 @ RPE 9
switching to my spin lock dumbbells on main sets
----
A) Dumbbell palms facing overheard press, arms in line with ears - 25lbs x8, 45lbs x9, x9 @ RPE 9 (+5lbs, -3 reps)
B) Dumbbell curl - 20lbs x8, 30lbs x10 @ RPE 8 (+2.5lbs, -5 reps)
6 sec down, 3 sec up - 25lbs x 10 @ RPE 10 (+3 reps)
B) Ivanko super gripper - 92lbs x10
left hand - 101lbs x12.75, 11, 11 @ RPE 10 (+1 rep on all sets)
right hand- 101lbs x13, 11, 11 @ RPE 8
Scarecrow W external rotations - 3 sec eccentric, controlled up - 2.5kg plate x20, 7.5lb dumbbells x 20 @ RPE 7
45 degree Chest supported row + external rotation - 7.5lb dumbbells x 20 @ RPE 7
----
Jefferson curl - slow 20kg x10 + 40 sec hold at the bottom
bar hangs- pull up grip x 40secs, chin grip - shoulder width x 40secs
stretch
-
Saturday 30th October 2021
Slight stale feeling. Achey all over but really sore abs... maybe from dumbbell press
Posterior chain and biceps to a lesser extent than abs
rest day
----
Morning mobility work and upper body stretches
----
Walk - moderate, 30 mins - middle - backwards walking up 20-30 degree slope x 2mins
-
Sunday 31st October 2021
Fatloss cycle 3 - Week 13
Height - 5'8.5"
weighed - 84.7kg(-0.6kg), 186.7lbs
waist = 33 5/8 inches (-1/8)
chest = 42 inches (-0.5)
hip = 40 5/8 inches (+1/8)
upper thigh = 26 1/8 inches
Right calf = 15.75 (+1/8)
Neck = 15.5
Wrist = 6.5
Tanita scale bodyfat% = 21.7% (-0.5)
Total loss so far - weight 2.8kg Waist 3 7/8 inches Tanita BF% 2.3%
Ate too much this week, on average, but still lost some fat.
Also gained some muscle, as shown by the strength gains.
-
Sunday 31st October 2021
Legs, adductors, hips, calves still feeling pretty sore.
Possible due to new soreness from last session, laid over the stuff from the two main squat sessions etc
Legs feel much smaller, from all the swelling from squats dropping off after 4 days.
But they still feel a bit "heavy"
Achilles felt much better than yesterday.
After one round of these 3 stretches/exercises both my shoulders are clicking/popping way less!
Even all the current stretches and shoulder dislocates I do didn't really help much... my pec minor and lats are still pretty tight
When doing arm circles forwards/backwards my left shoulder is snap/crackle/pop city... while my right scapular pops a lot
2x2mins for the first one, 2x 1min worth of 10 sec holds on the second one and 2x 1.5mins for the third one
Will be adding and replacing a few of my current stretches with these in my daily morning session
http://www.youtube.com/watch?v=NyHkj9-bktg
----
Morning mobility work and upper body stretches
Pre workout - Soft tissue work on lower body and some upper
TFL rectus femoris, and hip flexor stretch
bodyweight - without shoes = 85.5kg
BBall practise + jumps @ WLC outdoor courts - 50 mins
1) 15 mins dribble and ball control drills
2) shooting, post up moves, layups etc
3) dribble moves into layups vs 3 cones
4) 15 hard jumps, and a few standing 2 handed dunks on 8 feet netball rim
4) - continuous jumps in place, minimal ankle contribution, 10 secs rest between each type
4 sets of -
- single leg 1/8 squat jumps, jumping 3 inches x 5
- two legged 1/4 squat jumps, jumping 6 inches x 10
- standing jump onto 20+ inch wall, landing with minimal knee bend x3
Legs felt heavy and sore.
Jumps today were about 4 inches lower than my current bests, except on single leg running jump which still remains 2 inches higher than my vertical jump, which is a 2 inch better ratio than before.
Left quad and patella tendon 1/10 pain on one of the 3 max effort single leg jumps, and none on the sub-max lay ups
All other jumps, pain and discomfort free, while landing quite deep.
Things are improving each week so far. Into the final stretch of patella and quad tendon rehab
Achilles felt OK during session except a twinge on right side on the backwards jogs I tried... so will avoid all of these things like backwards walking as well, that stretch the ankle abruptly with the knee flexed.
For the time being.
---
stretch
-
Monday 1st November 2021
Lower body sore, but no drained feeling or tiredness despite all the jumping yesterday...hmmmm WTF
Both achilles insertions achey but Ok after an hour upon waking
----
Waking mobility work and upper body stretches
Soft tissue work for whole body
Tendon health+rehab - fasted - day 1
10G beef gelatin + 1g vitamin C one hour before session
Band pull aparts - horzontal x 20, Diagonals, palms facing down - Rogue light band x10 each axis
broom handle behind the neck press, pushing backwards into shoulder dislocate stretch position x20 + Shoulder dislocates x few sets
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 20 inch bench - x 30secs each side
Front plank x 30 secs
Step Downs - 6 inch step - BW x15
Spanish squat ISO - at 60 degree knee angle, torso leaning back - 2x 30 secs
Single leg calf raise - BW x20
Single leg knee over toes calf raise - partial - BW x20
Assisted Hip Airplane stretch - 5x10 secs at various hip heights
rotating sets - 1 mins rest
A) SSB single leg calf raise ISO - arm supported, 1cm elevated - 30 sec ISO at top + 30 sec ISO at neutral x35kg
42.5kg x 3 sets (+2.5kg)
starting to get a bit of a burn towards the end of each set
B) Wall Tibialis raise - in oly shoes - 3 sec eccentric - BW x11 @RPE 9, x9 @9.5, x9 @10
D) Squats -
Overhead squat - slow tempo 20kg x5, 25kg x5
1 low hang power snatch + 3 hang power snatch + 3 behind the neck snatch grip push press before each set
Front Squat - oly shoes - 5 secs down, 3 sec up - 20kg x5, 40kg x5, 52.5kg x5 (+2.5kg)
1 power clean + 3 high hang power clean before each set - with no foot movement
A) High bar squat - oly shoes - 5 secs down, 2 secs up - 50kg x5, 70kg x5, 87.5kg x5
2-3 sec down, controlled up - 87.5kg x15 @ RPE 8 (+2.5kg, -5 reps)
A1) 4 secs down, controlled up - 87.5kg x5
A2) narrower stance, 4 secs down, quick up - 87.5kg x5
B) Low bar squat - oly shoes - 5 sec down, controlled up - 50kg x5, 70kg x5
2 sec down, controlled up - 87.5kg x15 @ RPE 7
Dropped from 20 reps to 15 on the main high bar squat rep out set, so technically more reps in reserve now, but it still felt pretty hard....
Will keep the linear progression going, +2.5kg each session, until I hopefully get to 105kg x15 or higher.
Then drop the reps to 10, and keep going till maybe 130-140kg x10...
Low bar squat felt considerable easier than last session thanks to the drop in reps on high bar main set
-----
Pistol squat - supported - oly shoes - BW x3
SSB reverse lunge - oly shoes, single arm supported - 2 sec down and controlled up
alternating legs - BW x12, 30kg x6, 40kg x6
alternating legs - 47.5kg x20 @ RPE 7 (+2.5kg)
------
A1) Stiff legged deadlift - 20kg x10, hook-gripped 60kg x10, 80kg x10,
straps 100kg x10 @ RPE 8
Easier than last session, but still pretty hard on 100kg, so I think it's just fatigue from low bar squats and reverse lunges.
A2) RDL - hookgrip, lowered to an inch off the floor - 80kg x15 @ RPE 6
This was way easier than the stiff legged deadlifts with the same weight... left hand grip started to slip, so had to bail. Otherwise could have went all the way to 20 reps.
B) Bench - shoulder width grip - 20kg x12, 40kg x10, 60kg x6,
75kg x9 @ RPE 9 (+2 reps)
3 sec eccentric - 70kg x 9 @ RPE 9.5 (+1 rep)
6 count down, 3 count up - 52.5kg x10 @ RPE 9.5 (+1 rep)
All the warmups felt so much lighter so I knew I was stronger.
The third set felt like a "toy" in the first few reps. 10 reps done, so will go up 2.5kg next week.
------
"+" = 15 breaths rest
High angle rows - 20kg x12, 40kg x8, 60kg x6, 70kg x12 +4+4+4+3 @ RPE 9 (+2 reps )
12 reps done, so going up to 72.5kg next week.
Side Lying Clam - hip straight, resisting the band eccentric - IronEdge Heavy band x 12 each side, XXheavy 2x15 each side
-
Tuesday 2nd November 2021
Mild drained feeling, sore all over, but mostly in my quads, calves and hamstrings
Achilles feeling better after the ISOs yesterday.
So not doing the seated calf raises helps based on how they reacted last week when I did them.
decided not to do any major training today, changing things up
----
Waking mobility work and upper body stretches
Some lower body stretches later
----
Wall sit - 2 legs at 60 degrees x 1 min, 90 degrees, 1 min x 2 sets
Soleus Wall Sit calf raise ISO - single leg - knee at 45-60 degrees - 1 min x 3 sets
-
Wednesday 3rd November 2021
Hamstrings feel super sore from the RDLs last session... you would think stiff legged deadlifts would have conditioned them to the stretch, but I guess not....
Achilles improving.
Felt pretty strong on squats today, so rest yesterday helped.
Had to skip dips today and some other stuff due to running out of time. Sessions are getting damn long.
So will have to move to an Upper/Lower split of some sort I think, but it's getting complicated to schedule due to needing to be fresher for BBall/Jumps
And I also currently have 3 different upper body setups... hard to cram it down to two sessions.
----
Morning mobility work and upper body stretches
Tendon health+rehab - fasted - day 3
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
BBall ball control and dribbling drills - 10 mins
Band pull aparts - horzontal x 20, Diagonals, palms facing down - Rogue light band x10 each axis
broom handle behind the neck press, pushing backwards into shoulder dislocate stretch position x20 + Shoulder dislocates 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 20 inch bench - x 30secs each side
Front plank x 30 secs
Step Downs - 6 inch step - BW x15
Spanish squat ISO - at 60 degree knee angle, torso leaning back - 2x 30 secs
Single leg calf raise - BW x20
Single leg knee over toes calf raise - top half only - BW x20
Assisted Hip Airplane stretch - 5x10 secs at various hip heights
rotating sets - 1 mins rest
A) SSB single leg calf raise - arm supported, 1cm elevated - 30 sec ISO at top + 30 sec ISO at neutral x35kg, 45kg x 2 sets (+2.5kg)
controlled up, hold at top, 3 sec down - 45kg x12 @ RPE 8
B) Wall Tibialis raise - in oly shoes - 3 sec eccentric - BW x11.75 @RPE 10, x9 @9.5, x9 @10
D) Squats -
Overhead squat - slow tempo 20kg x5, 27.5kg x5
1 low hang power snatch + 3 hang power snatch + 3 behind the neck snatch grip push press before each set
Front Squat - oly shoes - 5 secs down, 3 sec up - 20kg x5, 45kg x5, 55kg x5 (+2.5kg)
1 power clean + 3 high hang power clean before each set - with no foot movement
chickened out on the second rep of high hang power clean with 55kg... it got high enough though
A) High bar squat - oly shoes - 5 secs down, 2 secs up - 60kg x5, 80kg x5
2-3 sec down, controlled up - 90kg x15 @ RPE 7 (+2.5kg)
5 secs down, 2 secs up - 90kg x5
B) Low bar squat - oly shoes - 3 sec down, controlled up - 60kg x5, 80kg x5
2 sec down, controlled up - 90kg x15 @ RPE 7
High bar squat felt a lot easier than last session 2 days ago. Felt like I could do 20 reps with 90kg
Tried a narrower stance today, about hip width or so, not far off my jump stance width.
More quad pump, less adductor, and I just feel stronger coming out of the bottom.
Tried jamming my elbows back and up again on reps 12-15, coming out of the bottom, and it does seem to make the concentric feel easier.
Not unlike arm swing in jumping. I think it just tightens the upper back and creates a cohesive upward push.
Moved the bar a bit higher on low bar squats, and now it finally feels comfortable on my back. It's actually sitting above my rear delts now, and there is no pressure on my arms.
Also tried narrowing my stance here, but it feels a bit awkward.
Pistol squat - supported - oly shoes - controlled BW x10
A) SSB reverse lunge - oly shoes, single arm supported - 2 sec down and controlled up
alternating legs - BW x12, 30kg x6
alternating legs - 50kg x22 @ RPE 8 (+2.5kg)
B1) Stiff legged deadlift - 20kg x10, hook-gripped 60kg x10, 80kg x10,
straps 100kg x11 @ RPE 8
B2) RDL - hookgrip, lowered to an inch off the floor - 90kg x12 @ RPE 8
This felt quite hard, due to fatigue in upper back from pull ups/chins I think.
C) Pull up/Chin up - Hang and 20 scap shrugs
Pull up - Dead hang/paused, wider - BW x1, x10 @ RPE 9
Chin up, shoulder width - x9 @ RPE 9
Pull up, wider - paused - BW x5 @ RPE 9
Still can't get shoulders to bar on 10th rep of pull ups, but it felt hard today. Maybe due to fatigue from deadlifts
-
Thursday 4th November 2021
Mild drained feeling, sore all over. Thankfully hamstrings are less sore than yesterday.
----
Waking mobility work and upper body stretches
----
Wall sit - 2 legs at 60 degrees x 1 min, 90 degrees, 1 min x 3 sets
Soleus Wall Sit calf raise ISO - single leg - knee at 45-60 degrees - 1 min x 3 sets
Lower body stretches
-
Friday 5th November 2021
The usual moderate amount of soreness in my lower body, and upper back.
My left foot flared up with plantar fasciatis type pain out of nowhere this morning.
Maybe the single leg Soleus wall sit ISO yesterday did it...
It was fine for the most part during the workout, but on some of my first squat reps in a set, it would flare up as I locked out the rep.
Just one main set on the upper body stuff today, save on time, and maybe recovery...
----
Morning mobility work and upper body stretches
pre workout - soft tissue work for whole body
TFL rectus femoris, and hip flexor stretch
----
general mobility drills
40% ROM sissy squats x 30
Walking on sides of ankle, side to side ankle rocking drills
side leg raises x 20 each leg
BBall ball control and dribbling drills - 10 mins
Tendon health+rehab - fasted - Day 5
10G beef gelatin + 1g vitamin C one hour before session
Band pull aparts - horizontal x 20, Diagonals, thumbs up - Rogue light band x10 each axis
broom handle behind the neck press, pushing backwards into shoulder dislocate stretch position x20 + Shoulder dislocates 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 20 inch bench - x 30secs each side
Front plank x 30 secs
Step Downs - 6 inch step - BW x15
Spanish squat ISO - at 60 degree knee angle, torso leaning back - 2x 30 secs
Single leg calf raise - BW x20
Single leg knee over toes calf raise - top half only - BW x20
Alternating sets - 1 mins rest
A) continuous jumps in place, minimal ankle contribution - 10 secs rest between each jump type x 3 sets
1) jumping 3 inches - single leg 1/8 squat jumps x 5
2) jumping 6 inches - two legged 1/4 squat jumps x 10
B) KettleBell swing - 30lbs x10, 35lbs 3x12
35lbs starting to feel a bit easier, may move up to 40lbs, the full stack of my adjustable kettle bell, in a week or two
C) SSB single leg calf raise - arm supported, 1cm elevated - 30 sec ISO at top + 30 sec ISO at neutral x35kg, 47.5kg x 2 sets (+2.5kg)
controlled up, hold at top, 3 sec down - 47.5kg x12 @ RPE 8
D) Assisted Hip Airplane stretch - 6x10 secs, 2 at each hip angle x 3 sets - left leg
E) Squat with band around knees - 10 sec hold at 1/4 squat, half and parallel, then slow up + 3 slow tempo reps -
IronEdge XXheavy band x 3 sets
F) Wall Tibialis raise - in oly shoes - 3 sec eccentric - BW x12 @RPE 10
D) Squats -
Overhead squat - slow tempo 20kg x5, 27.5kg x5
1 low hang power snatch + 3 hang power snatch before each set
Front Squat - oly shoes - 5 secs down, 3 sec up - 20kg x5, 45kg x5, 57.5kg x5 (+2.5kg)
1 power clean + 3 high hang power clean, with no foot movement before 45kg set
A) High bar squat - oly shoes - 5 secs down, 2 secs up - 60kg x5, 80kg x5
2-3 sec down, controlled up - 92.5kg x17 @ RPE 7 (+2.5kg)
5 secs down, 2 secs up - 92.5kg x5
B) Low bar squat - oly shoes - 3 sec down, controlled up - 60kg x5, 80kg x5
2 sec down, controlled up - 92.5kg x15 @ RPE 8.5
Did 17 reps on high bar main rep out set, instead of 15... just felt like too many reps in reserve, but got that quad burn on the 17th rep so stopped there.
Although a bad move in hindsight as it made the lower bar squat set way too hard!
Could have gone to 20 reps for sure. 92.5kg x20 = 195kg e1RM :)
Goal is 200kg, so muscle wise I'm almost there on paper, but just need to get the neural side up.
The linear progression for the next few months will go a long way towards that.
A) SSB reverse lunge - oly shoes, single arm supported - 2 sec down and controlled up
alternating legs - BW x12, 30kg x6
alternating legs - 50kg x20 @ RPE 8
B1) Stiff legged deadlift - 20kg x10, hook-gripped 60kg x10, 80kg x10,
straps 100kg x12 @ RPE 9
B2) RDL - hookgrip, lowered to an inch off the floor - 85kg x10 @ RPE 9
pretty hard
C) Dip - dip shrugs x 20, BW x8, +10kg x1
Dip belt 21kg x 9 @ RPE 9.5 (+10kg, -5 reps)
3 sec eccentric - Weight vest 10kg x 7 @ RPE 10
damn plates kept hitting the dip setup, will have to angle it more
A) Single arm dumbbell row - supported - 3 sec down - 45lbs x10, 33.5kg x11 @ RPE 9 (+1 rep)
B) Dumbbell palms facing overheard press, arms in line with ears - 15lbs x10, 35lbsx6, 45lbs x10 @ RPE 10 (+1 rep)
----
A) Dumbbell curl - 15lbs x8, 30lbs x11 @ RPE 9.5 (+1 rep)
B) Push ups
deficit - on dumbbell handles BW x10, then feet elevated 8 inches - BW x 23 @ RPE 9 (+1 rep)
Close grip triangle pushup - BW x 15 @ RPE 8
pretty tiring after dips and dumbbell press
C) Ivanko super gripper - 92lbs x10
left hand - 101lbs x13 @ RPE 10
right hand- 101lbs x13 @ RPE 8
----
A) Scarecrow W external rotations - 3 sec eccentric, controlled up - 2.5kg plate x22, x16 @ RPE 7
B) High to low band pull aparts - palms up - Jump stretch light band x 22 @ RPE 8
C) Wall band spider crawl - arms bent at 90 degrees, palms facing, Rogue small light band - 5 trips up/down x 1 set
-
Saturday 6th November 2021
Mild drained feeling, sore all over
----
Waking mobility work and upper body stretches
Walk - easy 25 mins
haven't walked much lately, starting to feel unfit already.....
Lower body stretches
-
Sunday 7th November 2021
Fatloss cycle 3 - Week 14
Height - 5'8.5"
weighed - 84.6kg(-0.1kg), 186.5lbs
waist = 33 5/8 inches
chest = 42 1/8 inches (+1/8)
hip = 40.58 inches (-1/8)
upper thigh = 26 1/8 inches
Right calf = 15.5 (-1/8)
Neck = 15.5
Wrist = 6.5
Tanita scale bodyfat% = 22.2% (+0.5)
Total loss so far - weight 2.9kg Waist 3 7/8 inches Tanita BF% 1.8%
Ate too much again this week, so maintenace
-
Sunday 7th November 2021
Still pretty sore in my upper body, posterior chain and adductor region
But starting to feel fresher
Achilles not too different, still achey upon waking.
Rainy day, so resting up for better training this the coming week.
----
Waking mobility work and upper body stretches
Lower body stretches
----
Afternoon
Single leg decline squat ISO - foot at 45 degrees, knee at 60 degrees - 3x 45 secs
6 hours later
Single leg decline squat ISO - foot at 45 degrees, knee at 60 degrees - 3x 45 secs
Ghetto decline squats on stairs... heel raised resting against vertical part of step
-
Monday 8th November 2021
Damn hamstrings, calves and adductors still pretty sore after 2 days of rest
Left foot plantar fasciatis type pain has gone as fast as it arrived...
Switching to a upper/lower split so only training squats twice a week now vs 3 times the last month or so.
Still trying to figure out how to get 3 days worth of upper body down into 2 days...
----
Morning mobility work and upper body stretches
pre workout - soft tissue work for lower body
TFL rectus femoris, and hip flexor stretch
----
general mobility drills
40% ROM sissy squats x 30
Walking on sides of ankle, side to side ankle rocking drills
side leg raises x 20 each leg
BBall ball control and dribbling drills - 13 mins
Tendon health+rehab - Day 1 Lower1
10G beef gelatin + 1g vitamin C one hour before session
Plus a handful of raw carrot slices
Bodyweight in shoes = 87.3kg
Band pull aparts - horizontal x 20, Diagonals, thumbs up - Rogue light band x10 each axis
broom handle behind the neck press, pushing backwards into shoulder dislocate stretch position x20 + Shoulder dislocates x few sets
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 20 inch bench - x 30secs each side
Front plank x 30 secs
Step Downs - 6 inch step - BW x15
Spanish squat ISO - at 60 degree knee angle, torso leaning back - 2x 30 secs
Single leg calf raise - BW x20
Single leg knee over toes calf raise - top half only - BW x20
Assisted Hip Airplane stretch - 6x10 secs, 2 at each hip angle
Alternating sets - 1 mins rest
A) KettleBell swing - 40lbs 3x12 (+5lbs)
Moved to 40lbs, using the full adjustable kettlebell now. Felt decent and way easier than the last time I tried it a few weeks back.
B) SSB single leg calf raise - arm supported, 1cm elevated - 30 sec ISO at top + 30 sec ISO at neutral x40kg, 50kg, 55kg x 2 sets (+5kg)
controlled up, hold at top, 3 sec down - 50kg x10 @ RPE 8
C) Wall Tibialis raise - in oly shoes - 3 sec eccentric - BW x10 @RPE 9, x10 @10, x8 @9
D) Squats -
Overhead squat - slow tempo 20kg x5, 30kg x5
1 power snatch + 3 mid to high hang power snatch before each set
30kg power snatches flying up and feeling light catching it above
Front Squat - oly shoes - 5 secs down, 3 sec up - 20kg x5, 40kg x5, 60kg x5 (+2.5kg)
1 power clean + 3 high hang power clean, with no foot movement before 40kg set
A) High bar squat - oly shoes - 5 secs down, 2 secs up - 60kg x5, 80kg x5, 100kg x1
A1) 2-3 sec down, controlled up - 100kg x15 @ RPE 8.5 (+7.5kg) PR!!
A2) 5 secs down, 2 secs up - 100kg x5
B) Low bar squat - oly shoes - 3 sec down, controlled up - 60kg x5, 80kg x5
2 sec down, controlled up - 100kg x15 @ RPE 8.5
Got impatient so jumped from 92.5kg last session/week to 100kg, instead of using 95kg
PR by default for 100kg high bar squat, for 15 reps.
Maybe 2 reps in the tank.
Puts e1RM between 170-180kg so around 2x Bodyweight. Pretty close to all time best high bar squat 1RM, although I am quite a bit lighter/leaner
I might be able to front squat around 135-140kg in terms of raw quad strength
Low bar squat felt really hard, but didn't look too bad on video. 15th rep felt near limit, but it looked nothing like it...
Looks like my squat has gone up 5kg each week for the last month since I reset back to 60kg and did a linear progression of 20 reps or more, going up 2.5kg each workout, 3 times a week.
No faster than when I only squatted once a week in the past, still gaining 10lbs or 5kg a week.
So it does appear to be a system cap on how fast you can gain strength in my case.
Pistol squat - supported - oly shoes - controlled BW x8
A) SSB reverse lunge - oly shoes, single arm supported - 2 sec down and controlled up
alternating legs - BW x12, 30kg x6
alternating legs - 55kg x18 @ RPE 8 (+5kg)
keeping loads about 10kg higher than high bar squat if I doubled it
B) Stiff legged deadlift - 20kg x10, hook-gripped 60kg x10, 80kg x10,
straps 100kg x13 @ RPE 9 (+1 rep)
First few reps starting to feel easier now on 100kg. Will stay here until it feels like I can throw it around a bit, and hit 15 reps without too much struggle, after all the squats
----
Side Lying Clam - hip straight, resisting the band eccentric - IronEdge XXHeavy band x 12 each side, XXheavy+light band x12, x15 @ RPE 8
-
Tuesday 9th November 2021
Moderately drained and stale feeling
Sore lower body and upper back. Biceps as well for some reason....
----
Waking mobility work and upper body stretches
---
general mobility drills
BBall ball control and dribbling drills - 10 mins
Tendon health+rehab - fasted - Upper 1, day 2
10G beef gelatin + 1g vitamin C one hour before session
Bodyweight with shoes - 86.6kg
Band pull aparts - horzontal x 20, Diagonals, palms facing down - Rogue light band x10 each axis
Single leg decline squat ISO - foot at 45 degrees, knee at 60 degrees - 4x35 secs, +10kg weight vest 2x35secs
Single leg calf raise ISO - slightly below neutral position - 10kg weight vest 3x 5secs, dip belt 20kg 3x45secs
rotating sets - 2-3 mins rest
A) Bench - shoulder width grip - 20kg x15, 40kg x10, 60kg x7, 70kgx1
75kg x11 @ RPE 10 (+2 reps)
3 sec eccentric - 70kg x 9 @ RPE 10
6 count down, 3 count up - 55kg x9 @ RPE 9.5 (+2.5kg -1 rep)
75kg x11 = 104kg e1RM
Alright, going up to 80kg on first set next week.
B) High angle rows - 20kg x12, 40kg x8, 60kg x9, 70kg x3
deadlifted off the floor -
72.5kg x12 @ RPE 9 (+2.5kg )
72.5kg 2x11 @ RPE 8
+2.5kg with no drop in reps, so going to 75kg next week!
Also just felt so different and better not doing these after squats and deadlifts.
A) Push ups
deficit - on dumbbell handles BW x10, then feet elevated 8 inches - BW x 18 @ RPE 8
Close grip triangle pushup - BW x 18 @ RPE 8
Tried after bench sets
B) Dumbbell curl - 15lbs x10, 20lbs x5, 30lbs x12 @ RPE 9.5 (+1 rep)
Inverted row - using bench press height bar, feet on 20 inch bench - BW x14 reps @ RPE 9
C) Ivanko super gripper - 92lbs x10
left hand - 101lbs x14 @ RPE 10, x11 @9
right hand- 101lbs x14 @ RPE 8, x11 @7
Elbows out row + external rotation + press - chest supported at 45 degrees - 2.5lbs x20 @ RPE 7
----
A) Scarecrow W external rotations - leaning forward - 5lb dumbbells x22, x20 @ RPE 7
B)Band pull aparts
High to low, palms up - Jump stretch light band x 25 @ RPE 8
Diagonals, alternating sides, thumbs up - Jump stretch light band x 22 @ RPE 8
-
Wednesday 10th November 2021
No drained feeling despite lots of near failure and a few failure sets yesterday, plus a long work out as well
So it would appear only squats and deadlifts done so, and sometimes jumping, cause this drained feeling for me
Pecs, front delts and upper traps really sore. Glutes and adductors pretty sore as well.... maybe from the deadlift + barbell rows with 72.5kg.....
Achilles feeling way better this morning.
I experimented with holding the calf raise ISO slightly below neutral yesterday, on the edge of the pain zone with 20kg.
Wanted to see if it would help load the damaged areas better or if it would make things worse.
This appears to be a positive change, will build on this then
Total rest day today
----
100kg x15 high bar squat at RPE 8.5 from 2 days ago
-
Thursday 11th November 2021
Lower body still fairly sore
Recovery from last session not quite there for lower body, so maybe more rest days needed or time for a deload.
----
Morning mobility work and upper body stretches
pre workout - soft tissue work for lower body
TFL rectus femoris, and hip flexor stretch
----
general mobility drills
40% ROM sissy squats x 30
Walking on sides of ankle, side to side ankle rocking drills
side leg raises x 20 each leg
BBall ball control and dribbling drills - 15 mins
Tendon health+rehab - Day 3 Lower2
10G beef gelatin + 1g vitamin C one hour before session
Plus a handful of raw carrot slices
Bodyweight in shoes = 87.6kg
Band pull aparts - horizontal x 20, Diagonals, thumbs up - Rogue light band x10 each axis
broom handle behind the neck press, pushing backwards into shoulder dislocate stretch position x20 + Shoulder dislocates x few sets
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 20 inch bench - x 30secs each side
Front plank x 30 secs
Spanish squat ISO - at 60 degree knee angle, torso leaning back - 2x 30 secs
Single leg calf raise - BW x20
Single leg knee over toes calf raise - top half only - BW x20
calf raises were closer to full range, felt OK no pain, we will see how achilles feel tomorrow morning
Assisted Hip Airplane stretch - 6x10 secs, 2 at each hip angle
Alternating sets - 1 mins rest
A) continuous jumps in place, minimal ankle contribution - 10 secs rest between each jump type x 3 sets
1) jumping 3 inches - single leg 1/8 squat jumps x 5
2) jumping 6 inches - two legged 1/4 squat jumps x 5
B) SSB single leg calf raise - arm supported, 1cm elevated - 30 sec ISO at slightly below neutral + 30 sec ISO at top x30kg, 35kg x 2 sets
75% ROM - controlled up, hold at top, 3 sec down - weight vest 10kg x15 @ RPE 8
last set into stretched range as a test to see how the Achilles will react.... pain free on left side, no major pain, but slight discomfort on the right side.
C) Wall Tibialis raise - in oly shoes - 3 sec eccentric - BW x11 @RPE 9, x10 @9
D) Squats -
Overhead squat - slow tempo 20kg x5, 32.5kg x5
1 power snatch + 3 mid to high hang power snatch before each set
32.5kg overhead squat a bit tough
Front Squat - oly shoes - 5 secs down, 3 sec up - 20kg x5, 45kg x5, 62.5kg x5 (+2.5kg)
1 power clean + 3 high hang power clean, with no foot movement before 45kg set
A) High bar squat - oly shoes - 5 secs down, 2 secs up - 60kg x5, 80kg x5, 102.5kg x1
A1) 2-3 sec down, controlled up - 102.5kg x12 @ RPE 7 (+2.5kg)
A2) 5 secs down, 2 secs up - 102.5kg x5, x2
B) Low bar squat - oly shoes - 3 sec down, controlled up - 60kg x5, 80kg x5
2 sec down, controlled up - 102.5kg x12 @ RPE 8.5
102.5kg x1
Dropped rep out set reps to 12, for a greater buffer but still felt pretty hard today.
Low bar squat was pretty hard
Did a few more sets/singles to try out different form and stance width
After more tests between my Nike Romaleos 4 SE and the Reebok Legacy Lifter 2s, I decided to keep the Nikes, at least the size 10 one.
Romaleos 4 is a lot more solid feeling, better build quality and by far the best stability of all the weightlifting shoes I have used.
Looks pretty nice as well :)
The Reebok is more flexible at the front though.
(https://i.imgur.com/oN2WJFA.jpg)
Pistol squat - supported - oly shoes - controlled BW x10 @ RPE 7
10th rep starting to burn a bit
A) SSB reverse lunge - oly shoes, single arm supported - 2 sec down and controlled up
alternating legs - BW x12, 30kg x6
alternating legs - 55kg x18 @ RPE 8
B) Stiff legged deadlift - lowered under control, dead stop- 20kg x10, hook-gripped 60kg x10, 80kg x10 (RDL'ed),
straps 100kg x13 @ RPE 8
13th rep felt a bit easier than last session, so maybe reps 14-15 will fall next week.
----
A) Monster band lateral lunge - alternating 3 reps each direction, resisting the band eccentric - IronEdge XXHeavy band x 12 each side, XXheavy+light band x12, x15 @ RPE 8
B) Squat with band around knees - 10 sec hold at 1/4 squat, half and parallel, then slow up + 3 slow tempo reps -
IronEdge XXheavy+light band x 2 sets
-
Friday 12th November 2021
Moderate drained feeling... quads, calves and glutes a bit sore, but hamstrings way less than usual.
Traps and side delts a bit as well, from overhead squats and power snatches I think
I thought about delaying this session till tomorrow, but I want to go to the BBall courts on Sunday, and not have my upper body feel stiff
So squeezed in this session late at night after dinner, so not fasted as I usually am
Achilles responded well to yesterday
----
Waking mobility work and upper body stretches
Tendon health+rehab - Upper 2, day 3
10G beef gelatin + 1g vitamin C one hour before session
Bodyweight with shoes - 87.6kg
Band pull aparts - horizontal x 20, Diagonals, thumbs up - Rogue light band x10 each axis
----
rotating sets - 2-3 mins rest
A) Pull up/Chin up - Hang and 20 scap shrugs
Pull up - Dead hang/paused, wider - BW x1, x1, +10kg weight vest x6 @ RPE 10 (+10kg, -4 reps)
Chin up, shoulder width - x10 @ RPE 9.5 (+1 rep)
Pull up, wider - 3 sec eccentric- BW x6 @ RPE 9
Slapped on a 10kg weight vest and damn that shaved off a good 4 reps!
So yeah when I finally get down below 75kg, it will be much easier....
B) Dip - dip shrugs x 20, BW x6
Dip belt 21kg x 10 @ RPE 9 (+1 rep)
3 sec eccentric - Weight vest 10kg x 8 @ RPE 10 (+1 rep)
A) Single arm dumbbell row - supported - 3 sec down - 45lbs x10, 36kg x9 @ RPE 9 (+2.5kg -2 reps)
6 count down, 3 count up - 70lbs x7 @ RPE 8
B1) Dumbbell, palms facing, overhead press, arms in line with ears - 15lbs x10, 35lbsx6, 45lbs x11 @ RPE 10 (+1 rep)
B2) Military Press - barbell - 20kg x10, 40kg x11 @ RPE 9.5
----
A) Band pull aparts
High to low, palms up - Jump stretch light band x 27 @ RPE 7
Diagonals, alternating sides, thumbs up - Jump stretch light band x 20 @ RPE 8
B) Scarecrow W external rotations - 5lb dumbbell x28 @ RPE 7
7.5lb dumbbell x 22 @ RPE7
Bar hangs - pull up grip x 30secs, Chin grip x 30 secs
SSB single leg calf raise ISO - arm supported - slightly below neutral at edge of pain - 10kg x 30secs, 30kg x35 secs x 2 sets, 35kg x 35secs
SSB split squat ISO - about 1/4 squat depth maxing out ankle ROM - 30kg x30 secs, 30kg x30 secs, 30kg x45 secs, 35kg x 45secs
-
Saturday 13th November 2021
Lower body still pretty sore, while upper body not quite as sore despite working it hard last night...
Rest day, didn't feel like doing much else
----
Morning mobility work and upper body stretches
Had to skip post workout stretches the last few sessions due to lateness, making it back up some today
Some 2 legged calf stretches on stairs, no achilles discomfort, so it's time to add back in some calf stretching
ISO single leg extensions - pushing into floor with feet, at 90 degree leg angle - 5x 30secs
-
Sunday 14th November 2021
Fatloss cycle 3 - Week 15
Height - 5'8.5"
weighed - 86.3kg(1.6kg), 190.3lbs
waist = 34 1/8 inches (+0.5)
chest = 43 inches (+1)
hip = 40.75 inches (+1/8)
upper thigh = 26.5 inches (+3/8)
Right calf = 15 5/8 (-1/8)
Neck = 15 5/8 (+1/8)
Wrist = 6.5
Tanita scale bodyfat% = 22.6% (+0.9)
Total loss so far - weight 1.2kg Waist 3 3/8 inches Tanita BF% 1.4%
Pigged out this week...
Will buckle back down this week.
-
Sunday 14th November 2021
Lower body and erectors still sore, don't feel recovered, but better than previous weeks.
Upper body not too bad
Will make some training setup tweaks to get me fresher
----
Morning mobility work
bodyweight - without shoes = ?
BBall practise + jumps @ WLC outdoor courts - 65 mins
1) 15 mins dribble and ball control drills
2) shooting, post up moves, layups etc
3) 45 min mark onwards, 20 mins worth of jumps, and a few dunks on 8 feet netball rim
4) broad jump into rim jump x 5 - touching highest link of Blacknet.
Fresher than last few weeks but still feeling sore and stiff in lower body.
Back to touching the rear cross member of these rims, 9'8+" I think. It's 2 inches higher than the 9'6" backboards, and I got about an inch over that.
Feels like I'm using my glutes a lot more on jump and landing, and not doing these super shallow landings with heels off the ground that nail the patella and achilles.
9'8" touch off 1 step.
Still can't touch past 9'6" off vertical like I had been doing
Achilles felt decent during session, no issues with the slow jogs and skips I did. Jumps felt fine, but a little achey now.
Got rained on at the end so bailed.
---
stretch, back at home
-
Monday 15th November 2021
Lower body not all that sore from yesterday, but upper body is a bit... traps especially
Right achilles insertion sore
A bit of a stale drained feeling from all the jumps.
I trained today, but will slot in a rest day this time next week, as I felt a bit sluggish training today, and squats felt a bit harder than they should.
Having said that, the olys I did today all flew up....
Tweaked my form to in line with how the Chinese teach their lifts, which may also have helped :)
Much wider grip than before, which has the side effect of making my front squat feel a lot more stable as well
https://chineseweightlifting.com/how-to-power-clean/
----
Morning mobility work and upper body stretches
pre workout - soft tissue work for whole body
TFL rectus femoris, and hip flexor stretch
----
general mobility drills
40% ROM sissy squats x 30
Walking on sides of ankle, side to side ankle rocking drills
side leg raises x 20 each leg
Tendon health+rehab - Day 1 Lower1
10G beef gelatin + 1g vitamin C one hour before session
Bodyweight in shoes = 88kg
Band pull aparts - horizontal x 20, Diagonals, thumbs up - Rogue light band x10 each axis
broom handle behind the neck press, pushing backwards into shoulder dislocate stretch position x20 + Shoulder dislocates x few sets
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 20 inch bench - x 30secs each side
Front plank x 30 secs
Step Downs - 6 inch step - BW x12
Spanish squat ISO - at 60 degree knee angle, torso leaning back - 2x 30 secs
Single leg calf raise - BW x20
Single leg knee over toes calf raise - BW x20
Assisted Hip Airplane stretch - 6x10 secs, 2 at each hip angle
Alternating sets - 1 mins rest
A) KettleBell swing - 40lbs 3x12
B) SSB single leg calf raise - arm supported, 1cm elevated - 30 sec ISO at neutral+ 30 sec ISO at top x 30kg, 40kg, 45kg, 50kg, 55kg
full range - controlled up, hold at top, 3 sec down - weight vest 10kg x15 @ RPE 8
A bit of pain from right achilles at the bottom hold, but not too bad
C) Wall Tibialis raise - in oly shoes - 3 sec eccentric - BW x10 @RPE 9.5, x9 @9, x10 @9
First two sets in Nike Romaleos 4 SE, much harder than the last set in Do-Win Rogues....
Something to do with the shape of the heel lift
D) Squats -
Overhead squat - slow tempo 20kg x5, 32.5kg x5
1 power snatch + 3 high hang power snatch before each set
did all 3 hang power snatches high in the hip and they all still flew up.
Front Squat - oly shoes - 5 secs down, 3 sec up - 20kg x5, 45kg x5, 65kg x5 (+2.5kg)
1 power clean + 3 high hang power clean, with no foot movement before 45kg set
Very easy high hang power cleans with 45kg, unexpectedly easier!
A) High bar squat - oly shoes - 5 secs down, 2 secs up - 65kg x5, 80kg x5, 100kg x2
A1) 2-3 sec down, controlled up - 105kg x12 @ RPE 7 (+2.5kg) PR!!
A2) 5 secs down, 2 secs up - 105kg x5
A3) 5 secs down, 2 secs up - 105kg x3
B) Low bar squat - oly shoes - 3 sec down, controlled up - 65kg x5, 80kg x5
2 sec down, controlled up - 105kg x10 @ RPE 7
105kg x5
Could have done 15 reps with 105kg, but decided to stop at 12 so I don't have to bust my balls.
Should have done 12 reps with low bar squat, but just stopped at 10. It looked pretty easy, but didn't exactly feel like it.
Last high and low bar set with 105kg was form testing.
Stiff legged deadlift - 20kg x10, hook-gripped 60kg x10, 80kg x10,
straps 100kg x15 @ RPE 8 (+2 reps)
Got two extra reps, but I think it is partly due to not doing the SSB reverse lunges, which I will do later in the week.
Even then, I could have pushed to 18 reps if really wanted to.
Will drop the reps with 100kg down, and maybe do it RDL style.
Then add a new top set of 105-110kg next week.
Side Lying Clam - hip straight, resisting the band eccentric - IronEdge XXHeavy band x 12 each side, XXheavy+medium band 2x12 @ RPE 8
moved from light to medium band on main set
-
Tuesday 16th November 2021
Slight stale feeling, but no drained feeling - a positive change from last few lower body sessions... just from not doing the reverse lunges... ?
Lower back/erectors pretty sore upon waking, in a good way.
Minor soreness everywhere else
Right achilles insertion pretty sore upon waking, enough to cause me to limp, but felt better later at night.
Rest day, slept a lot
----
Morning mobility work and upper body stretches
Some lower body stretches
Single leg calf raise ISO - 3x 45ssecs at top, 3x 35secs just above neutral
Wall sit ISO - 80-60 degree leg angle - 3x 45secs, wide stance 3x 45 secs
So the last two squat sessions I've noticed a bit of forward rocking when waking out my squats, and wobbling when doing the slow tempo main sets.
Especially on low bar squat, when wearing my Nike Romaleos 4 SE oly shoes.
The stiff curved front is the cause, as it's quite hard to make the toes contact the floor.
Which will get scary on heavier weights for me
I even tried my old Do-Win Rogues on the last sets to compare and no issues here....
So Maybe the Romaleos 4 SE will be returned after all, as I have a few weeks before the return window is over.
Meanwhile Reebok AU, the sneaky bastards reduced some of their Legacy Lifter 2 shoes to less than 50% in price on Ebay!
Even less than what they were showing on their website!
Lucky I came across their shoes on Ebay while web surfing....
With free shipping and returns!
So I jumped on a boring Black and white model and the retro black, pink and neon green one - planning to return the one I don't like :)
Not a fan of the white TPU heel of the black and white one, as that will get all scuffed and dirty over time. And the prominent Reebok logo'ed white strap.
(https://i.imgur.com/kkTAQ8m.jpg)
Kinda partial to the flashy black and pink one, retro 80s sneaker look 8)
Maybe I'll keep both and wear a different shoe on each foot :p
(https://i.imgur.com/gezSW8u.jpg)
They look OK when worn
(https://i.imgur.com/JETi5PN.jpg)
-
Wednesday 17th November 2021
Feeling decent after a day's rest
Upper body feeling Ok, lower still some aches
Right achilles insertion felt pretty bad this morning... worse than yesterday..really painful to walk!
After some ISOs I was able to get some form of mobility back, but still have to limp and walk sideways on the right leg.
This is a big set back :/
----
Waking mobility work and upper body stretches
Calf raise ISOs - held at top, 2 legged 3x 45secs
single leg 4x 45 secs
Could only hold these right at the top, any lower and pain on right side.
---
general mobility drills
Tendon health+rehab - fasted - Upper 1, day 2
10G beef gelatin + 1g vitamin C one hour before session
Bodyweight with shoes - 87.6kg
Band pull aparts - horzontal x 20, Diagonals, palms facing down - Rogue light band x10 each axis
rotating sets - 1 mins rest
A1) Spanish squat ISO - at 60 degree knee angle, torso leaning back - 3 x 35 secs
A2) Single leg decline squat ISO - foot at 45 degrees, knee at 60 degrees - x35 secs, 2x45secs
B) SSB Single leg calf raise ISO - held at top - 45secs x 10kg, 20kg, 30kg, 35kg, 40kg, 45kg
rotating sets - 2-3 mins rest
A) Bench - grip 2.5 inches from smooth area - 20kg x15, 40kg x10, 60kg x8, 70kgx4
1) 80kg x10 @ RPE 10 (+5kg -1 rep)
2) 3 sec eccentric - 70kg x 10 @ RPE 10 (+1 rep)
3) 6 secs down, 2 secs up - 55kg x11 @ RPE 9.5 (+2 reps)
80kg x10 = 107kg e1RM, up 3kg from last week
Rep calc says I should be able to do a few reps with 100kg now
80kg felt surprisingly light in my hands and easy to rep out with. 10th rep was a slow grinder.
So was surprised to gain reps on the other 2 sets. Will bump up both 5kg next week
Third set with 55kg felt like an empty bar on the first 4 reps...yeap almost 1.5 min set :)
B) High angle rows - 20kg x12, 40kg x10, 60kg x8, 70kg x4
deadlifted off the floor -
75kg 2x12 @ RPE 9 (+2.5kg )
75kg x11 @ RPE 8.5
+2.5kg with no drop in reps, 77.5kg next week!
Same thing happened last week.
Keeping pace with bench
A) Push ups
deficit - on dumbbell handles - feet elevated 20 inches - BW x 20 @ RPE 8.5 (+2 reps)
Close grip triangle pushup - BW x 15 @ RPE 8 (-3 reps)
B) Dumbbell curl - 15lbs x12, 20lbs x5, 30lbs x12 @ RPE 9
C) Inverted row - using bench press height bar, feet on 20 inch bench, shoulder width - BW x11 reps @ RPE 8
D) Ivanko super gripper - 92lbs x10
left hand - 101lbs x11 @ RPE 8, 2x8 @8.5
right hand- 101lbs x11 @ RPE 7, 2x8 @7
----
A) Sharapova band cuff/trap/serratus exercise - light Rogue mind band - 2x 4 trips up/down wall
B) Scarecrow W external rotations - leaning forward - 5lb dumbbells x30, 7.5lbs x18 @ RPE 8
C) Band pull aparts
High to low, palms up - Jump stretch light band x 25 @ RPE 8
-
Thursday 18th November 2021
Slight stale feeling.
Pecs moderately sore, whole traps a bit, rest of upper body achey.
Erectors and posterior chain also a bit sore.
Right achilles insertion felt better when I woke up compared to yesterday, but getting out of bed was extremely painful when stretched a bit when standing up.
It did get a bit better when the tendon warmed up a bit, but still a lot of limping around.
The back of the heel is a bit puffy and swollen to the touch.
Felt better after the ISOs, will do more tonight, and hope it calms down enough for me to squat tomorrow...
Walking around in oly shoes, with the heel lift feels much better.
Damn keen to shoot out the Nike Romaleos 4 SE vs Reebok legacy Lifter 2s that arrived from Ebay today
----
Waking mobility work and upper body stretches
Calf raise ISOs -held at mid range, above neutral - 2 legged 2x 1 min
single leg 4x 1min
Now holding these at the top is a it achey, while mid range above neutral feels the best....
6 hours later
Calf raise ISOs - held at mid range, above neutral - 2 legged 2x1 min
single leg 4x1 min
Wall sit ISO - 2 legs at 80 degrees x 1 min, single leg at 60 degrees 3x1 min
-
One way to compare how two weightlifting shoes feel and look on the foot, is to do this - LOL
Nike Romaleos 4 SE in size 10 fits about the same as the Reebok legacy Lifter 2 in size 9.5, yet the Reebok is slightly longer.
The Reebok feels more like a sneaker, more comfy and much more flexible at the front, especially with this colour way :)
Nike is wider in the mid foot but narrower around the small toe area, and feels tighter around the top mid foot.
Romaleos 4 has a wider base around the mid foot as well, which makes it feel more stable laterally, and the whole shoe is a lot stiffer, especially the front part.
Which makes the curved front, hard to get the toes to contact the ground.
Kinda weird but after a while you just forget you have two different shoes on the foot, even if the Reebok has a slightly higher heel you don't even notice
(https://i.imgur.com/cMbA45y.jpg)
(https://i.imgur.com/THM76Qp.jpg)
(https://i.imgur.com/gi7sRpU.jpg)
(https://i.imgur.com/BPs0EgZ.jpg)
-
Friday 19th November 2021
Didn't feel the greatest today, despite resting yesterday.
Lower body felt a bit achey, hopefully not from the stuff I did yesterday....
Right achilles insertion much improved when I woke, but even late last night I could feel the difference.
Still hurts a lot when I get out of bed, but after it's warmed up a bit much less pain and limping compared to the last 2 days.
Improved enough to train lower body today.
But any type of big dorsiflexion and achilles stretch I want to avoid
After testing out both my oly shoes, I think I will return the Nike Romaleos 4 SE.
The Reebok legacy lifter 2 feels much more comfortable... had it on the whole session, and no foot muscle aches like in the Nike, due to it's stiffness.
No wobbles on slow tempo squats as well, and low bar squat felt so much better in them when you can push your toes down into the floor.
Plus I'm not a fan of white shoes, even if these are quite nice looking.
And the Reeboks only cost me half of the Nike, giving me back a nice $190AUD back when returned....
(https://i.imgur.com/TNyorYj.jpg)
(https://i.imgur.com/ovILQwU.jpg)
(https://i.imgur.com/dBqkVAX.jpg)
----
Morning mobility work and upper body stretches
pre workout - soft tissue work for lower body and pecs
TFL rectus femoris, and hip flexor stretch
----
general mobility drills
40% ROM sissy squats x 30
side leg raises x 20 each leg
hip circles x 10 each direction
Assisted Hip Airplane stretch - 6x10 secs, 2 at each hip angle
Tendon health+rehab - Day 3 Lower2
10G beef gelatin + 1g vitamin C one hour before session
Bodyweight in shoes = 86.6kg
Band pull aparts - horizontal x 20, Diagonals, thumbs up - Rogue light band x10 each axis
broom handle behind the neck press, pushing backwards into shoulder dislocate stretch position x20 + Shoulder dislocates x few sets
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 20 inch bench - x 30secs each side
Front plank x 30 secs
Step Downs - 6 inch step - BW x15
Spanish squat ISO - at 60 degree knee angle, torso leaning back - 2x 30 secs
Single leg calf raise - BW x20 - on floor
Alternating sets - 1 mins rest
A) KettleBell swing - 40lbs 3x12
B) SSB single leg calf raise - arm supported, 1cm elevated - 30 sec ISO at top x 30kg, 40kg, 45kg, 50kg, 55kg x 2 sets
no pain from achilles where I held it at the top
C) Wall Tibialis raise - BW x20, in oly shoes - BW 2x9 @RPE 8
only partial ROM, bottom to middle to avoid dorsiflexion of ankle, even then it still felt as hard as it normally feels full range....
D) Squats -
Overhead squat - slow tempo 20kg x5, 30kg x5
1 power snatch + 3 high hang power snatch before each set with no foot movement
minimized jumping today
Front Squat - oly shoes - 4 secs down, 2 sec up - 20kg x5, 50kg x5, 67.5kg x5 (+2.5kg)
Starting to get harder now, so quicker eccentric
A) High bar squat - oly shoes - 5 secs down, 2 secs up - 60kg x5, 80kg x5, 100kg x2, 107.5kg x1
A1) 2-3 sec down, controlled up - wider stance - 107.5kg x10 @ RPE 8 (+2.5kg)
A2) 107.5kg x10 @ RPE 9
A3) 5 secs down, 2 secs up - 107.5kg x3
B) Low bar squat - oly shoes - 3 sec down, controlled up - 65kg x5, 80kg x5
2 sec down, controlled up - 107.5kg x10 @ RPE 7
High bar squat felt pretty hard today, stopped the sets when I was shaking on the way up.
Hip shift on these still a big problem :/
First main set, tested with a wider stance, felt harder.
Low bar squat felt very good today in the Reebok Legacy Lifter 2s, flexible front meant I could press my toes into the floor.
Could push better.
SSB reverse lunge - oly shoes, single arm supported - 2 sec down and controlled up
alternating legs - BW x12, 30kg x6
alternating legs - 57.5kg x18 @ RPE 8 (+2.5kg)
Romainian deadlift - Stiff legged deadlift off the floor on first rep, lowered to 1 inch off floor - 20kg x10, hook-gripped 60kg x10, 80kg x10,
straps 100kg 2x10 @ RPE 7/8
Supported Pistol Squats - BW x8 @ RPE 7
Will drop these as my right leg/ankle doesn't have the mobility to do these unlike my left side, even in oly shoes, thanks to landing on a BBall from a max effort jump a long time ago...
Squat with band around knees - 10 sec hold at 1/4 squat, half and parallel, then slow up + 3 slow tempo reps -
IronEdge XXheavy+medium band x 3 sets
-
Saturday 20th November 2021
Lots of sleep last night
No drained feeling - mostly due to stopping my squat sets when the heavy grinding and shaking reps start
Erectors moderately sore, but nothing else is too sore.
Right achilles insertion - big improvement, morning pain down a lot. Can take active dorsiflexion without pain.
Swelling at back of heel is mostly gone and doesn't hurt too much when pressed
Can walk with minor limp now.
----
Waking mobility work and upper body stretches
Calf raise ISOs - held at top - single leg 3x 1min
6 hours later
Calf raise ISOs - held at top - single leg 4x1 min
Wall sit ISO - 2 legs at 60 degrees 4x1 min
-
Sunday 21st November 2021
Lower body still feeling pretty sore
So another rest day.
Right achilles insertion - another big improvment, morning waking pain down to almost none.
Only aches when I walk now, and only when cold.
----
Waking mobility work and upper body stretches
Calf raise ISOs - held at top - single leg 4x 1min
6 hours later
Calf raise ISOs - held at top - single leg 4x1 min
Wall sit ISO - 2 legs at 60 degrees 4x1 min
-
Monday 22nd November 2021
Lower body still moderately sore
Achilles feeling better yet again
----
Waking mobility work and upper body stretches
pre workout - soft tissue work for upper body and some lower
TFL rectus femoris, and hip flexor stretch
Tendon health+rehab - Upper 2, day 4
10G beef gelatin + 1g vitamin C one hour before session
Bodyweight with shoes - 88kg
----
general mobility drills
40% ROM sissy squats x 30
Walking on sides of ankle, side to side ankle rocking drills
side leg raises x 20 each leg
BBall ball control and dribbling drills - 10 mins
mostly stationary stuff - to avoid aggravating the achilles
Band pull aparts - horizontal x 20, Diagonals, thumbs up - Rogue light band x10 each axis
Side plank with leg abduction - against 20 inch bench - 3 x 30secs each side
----
rotating sets - 2-3 mins rest
A) Pull up/Chin up - Hang and 20 scap shrugs
Pull up - Dead hang/paused, wider - BW x1, x2, +10kg weight vest x2, x7 @ RPE 9.5 (+1 rep)
Chin up, shoulder width - x10 @ RPE 10
Pull up, wider - 3 sec eccentric- BW x6 @ RPE 8
nice moving up again
B) Dip - dip shrugs x 20, BW x10, +10kg weight vest x5
Dip belt 47.5lbs x 12 @ RPE 9.5 (+2 reps)
3 sec eccentric - Weight vest 10kg x 9 @ RPE 9.5 (+1 rep)
alright, will move up to 31kg for main set next week
A) Single arm dumbbell row - supported - 3 sec down - 45lbs x10, 36kg x2, x9 @ RPE 8 (-1 RPE)
6 count down, 3 count up - 70lbs x8 @ RPE 9 (+1 rep)
B) Overhead press
B1) Military Press - barbell - 20kg x12, 40kg 3x3
thumbs on smooth - 42.5kg x10 @ RPE 8.5 (+2.5kg)
3 inches from smooth - 42.5kg x10 @ RPE 8
Trying different shoes on the 40kg 3x3.
Wider grip is definitely easier, lower RPE on second set, but shoulders feel less stable
B2) Dumbbell, palms facing, overhead press, arms in line with ears - 15lbs x10, 40lbs x8 @ RPE 9
----
A) Band pull aparts
High to low, palms up - Jump stretch light band x 30 @ RPE 7 (+3 reps)
Diagonals, alternating sides, thumbs up - Jump stretch light band x 20 @ RPE 7
B) Sharapova band cuff/trap/serratus exercise - light Rogue mini band - 2x 3 trips up/down wall
C) Scarecrow W external rotations - 7.5lb dumbbell x 15, x20 @ RPE8
Bar hangs - pull up grip 2x30secs, Chin grip x50, x45 secs
split squat ISO, rear leg straight, at 90 degrees - x 1 min - 30 secs actively pulling legs inwards, 30 secs pushing legs outwards
A1) Spanish squat ISO - at 80 degree knee angle, torso leaning back - 3x 30 secs
A2) SSB single leg 1/4 squat ISO - about 1/4 squat depth maxing out ankle ROM - bw x30 secs, 10kg x30 secs, 30kg x30 secs
B) SSB single leg calf raise ISO - arm supported, held at top - 30 secs x 30kg, 50kg, 55kg, 57.5kg x60kg
Squats -
"+" = 30 secs rest
20kg Front Squat x5 + High bar squat x5 + Low bar squat x5
40kg Front Squat x5 + High bar squat x5 + Low bar squat x5
40kg Front Squat x3 + High bar squat x3 + Low bar squat x3
just trying out my oly shoes
--------
Stretch
-
Tuesday 23rd November 2021
Upper body is a bit sore as expected, but my posterior chain, is pretty sore too.
I think from supporting the single arm dumbbell rows.
That bent over position really loads up the glutes and upper hamstrings
Achilles feeling ok, slowly getting there
rest day today, did think about doing lower body day 1, but will do it tomorrow
----
Waking mobility work and upper body stretches
-
Wednesday 24th November 2021
Upper body feel pretty hammered, going to stay further from failure for most of my sets...
Posterior chain still pretty sore, and my glute medius from those side plank with leg abduction ISO
First time doing more than 1 set on those...
Achilles insertion waking pain - left 2/10, right 4/10
Felt a bit crappy, plus whole body is so still so sore, so another rest day
----
Waking mobility work and upper body stretches
Calf raise ISOs - held at top - single leg 4x 30secs
Peterson step up ISO - both feet on floor, on 8 inch, pushing at 70% effort - 4x 30secs
6 hours later
Calf raise ISOs - held at top - single leg 4x30secs
Peterson step up ISO - both feet on floor, on 8 inch, pushing at 70% effort - 4x 30secs
-
Thursday 25th November 2021
Posterior chain still sore, but I have to train today...
----
Morning mobility work and upper body stretches
pre workout - soft tissue work for lower body and upper back
TFL rectus femoris, and hip flexor stretch
----
general mobility drills
40% ROM sissy squats x 30
Walking on sides of ankle, side to side ankle rocking drills
side leg raises x 20 each leg
Tendon health+rehab - Day 1 Lower1
10G beef gelatin + 1g vitamin C one hour before session
Bodyweight in shoes = 88kg
Band pull aparts - horizontal x 20, Diagonals, thumbs up - Rogue light band x10 each axis
broom handle behind the neck press, pushing backwards into shoulder dislocate stretch position x20 + Shoulder dislocates x few sets
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 20 inch bench - x 30secs each side
Front plank x 30 secs
Spanish squat ISO - at 80 degree knee angle - 2x 30 secs
Single leg calf raise - BW x20
Wall tibialias raise - BW x20
Assisted Hip Airplane stretch - 6x10 secs, 2 at each hip angle
Alternating sets - 1 mins rest
A) KettleBell swing - 40lbs x 10 warmup, 3x12
B) SSB single leg calf raise - arm supported, 1cm elevated - 30 sec ISO at top x 30kg, 50kg, 50kg, 55kg, 55kg
1cm elevated in oly shoes, so about 50% ROM - controlled up, hold at top, 3 sec down - weight vest +dip belt 10kg x12, 15kg x12, 20kg x 10@ RPE 7
No pain on these
C) Wall Tibialis raise - in oly shoes (Legacy Lifter 2) - 3 sec eccentric - BW x5, 3x7 @RPE 8, x6 @RPE 9
Hardest of all the oly shoes here, due to the higher heel, 22mm/0.86 inch and the heel stick outs further behind the shoe.
So reps are way down
D) Squats -
Overhead squat - slow tempo 20kg x5, 30kg x5
1 power snatch + 3 high hang power snatch before each set
Front Squat - oly shoes - 5 secs down, 3 sec up - 20kg x5, 50kg x5, 70kg x5 (+2.5kg)
1 power clean + 3 high hang power clean, with no foot movement before 50kg set
A) High bar squat - oly shoes - 4 secs down, 2 secs up - 70kg x5, 90kg x5, x3
A1) 4 secs down, 2 secs up - 110kg x3
A2) 4 secs down, 1 secs up - 120kg x1
A3) 2-3 sec down, controlled up - 110kg x10 @ RPE 8.5 (+2.5kg)
A4) 2 secs down, controlled up - wider stance - 110kg x5 @RPE 8
B) Low bar squat - oly shoes - 3 sec down, controlled up - 70kg x5, 90kg x4, x3
B1) 2 sec down, controlled up - 110kg x10 @ RPE 8
B2) 110kg x2
110kg felt pretty hard, so will stay here until it feels easier
Felt good in the Reebok legacy Lifter 2 - can feel the floor with toes due to flexible front.
Not so on Nike Romaleos 4 SE, so I will return them!
SSB reverse lunge - oly shoes, single arm supported - 2 sec down and controlled up
alternating legs - BW x12, 30kg x6, 50kg x6
alternating legs - 60kg x18 @ RPE 7 (+2.5kg)
Core felt smoked on these
Stiff legged deadlift - 20kg x10, hook-gripped 60kg x10, 80kg x10, clean deadlift + RDL 100kg x5
straps 110kg x8 @ RPE 8 (+10kg, -7 reps)
RDL set with 100kg felt good and much easier than before. Upper back feels much stronger now.
110kg main set didn't feel too heavy as well.
Side Lying Clam - hip straight, resisting the band eccentric, hold at top - IronEdge XXHeavy band x 12 each side, XXheavy+medium band 2x13 @ RPE 8
LU raises - slow/controlled - 2.5kg plates x 10
Jefferson curl - 10kgx10, 20kg x10 +30sec hold at bottom
-
Friday 26th November 2021
Thankfully no drained feeling after yesterday, stopping squats before the shaking, grinding reps helps.
Moderate soreness in my quads, calves, hamstrings, glute medius/major and erectors.
Achilles insertion waking pain - left 1/10, right 3/10
Some inflamed feeling on right side, but kinda hard to tell as I have some DOMs in the area.
But may need to dial load down a bit next time.
----
Waking mobility work and upper body stretches
Calf raise ISOs - held between neutral and top - single leg 4x 40secs
Wall sit - at 60 degrees - 2x 40 secs
Single Leg sissy squat ISO - at 60 degrees - opposite leg, lightly on floor 2x 40secs
full bodyweight 3x 40secs
-
I'm glad I got the Reebok Legacy Lifter 2 in the black/blue/yellow/pink colour way that I was able to get, for under 40% price.
It looks better on me than I was expecting based on pictures from Reebok and other people wearing it on the net
Lucky I returned the black/marble pattern one, army green and the black/white ones at full price....
Definitely not your traditional oly shoe look :)
(https://i.imgur.com/JAoxBqc.jpg)
(https://i.imgur.com/sgwM26b.jpg)
-
Saturday 27th November 2021
Posterior chain still sore, but I still felt decent and with good energy so I did squats today
----
Waking mobility work and upper body stretches
----
general mobility drills
40% ROM sissy squats x 30
Walking on sides of ankle, side to side ankle rocking drills
side leg raises x 20 each leg
BBall ball control and dribbling drills - 15 mins
mostly stationary stuff
Tendon health+rehab - fasted - Upper 1, day 2
10G beef gelatin + 1g vitamin C one hour before session
Bodyweight with shoes - 88.5kg
Band pull aparts - horzontal x 20, Diagonals, palms facing down - Rogue light band x10 each axis
rotating sets - 2-3 mins rest
A) Bench - grip 2.5 inches from smooth area - 20kg x15, 40kg x10, 60kg x8, 70kgx5
1) 80kg x10 @ RPE 9 (-1 RPE)
2) 85kg x 5 @ RPE 8.5
3) 3 sec eccentric - 75kg x 6 @ RPE 9 (+5kg -4 reps)
4) 6 secs down, 2 secs up - 60kg x9 @ RPE 9 (+5kg -2 reps)
10 days since I last benched, and strength is still up
Only a moderate strain on 80kg x10 compared to the 2-3 sec grind at the top last week, so probably could have grinded out a 11th rep this week.
So e1RM is now at 110kg
Will go up to 85kg on first set next week.
Stretched upper traps and levator scapulae before main sets, helped get rid of the pain I feel on the left side when I unrack the bar
Switched to a bulldog grip on bench today. Takes a lot of pressure off your wrists, as they are straighter and inline with the forearms.
Will come in handy as the weights get to 100kg and above.
B) High angle rows - 20kg x12, 40kg x10, 60kg x10, 70kg x5
deadlifted off the floor -
77.5kg x10@ RPE 7 (+2.5kg, -2 reps at lower RPE )
80kg x9 @ RPE 8 (+5kg, -4 reps at lower RPE )
80kg x8 @ RPE 8
Almost at bodyweight for reps now.
Bodyweight pullups should get a lot easier once I'm there and past it.
A) Push ups
deficit - on dumbbell handles - feet elevated 20 inches - BW x 15 @ RPE 7 (-5 reps)
Close grip triangle pushup - BW x 15 @ RPE 7 (+1 rep)
C) Inverted row - using bench press height bar, feet on 20 inch bench, bench press grip width - BW x10 reps @ RPE 8
B) Dumbbell curl - 15lbs x12, 25lbs x8, 30lbs 2x8 @ RPE 7
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 20 inch bench x 30secs each side
Spanish squat ISO - at 80 degree knee angle - 2x 30 secs
A) SSB Single leg calf raise- ISO held at top - 40secs x 30kg, 40kg, 40kg, 40kg
1cm elevated in oly shoes, so about 50% ROM - controlled up, 3 sec down - 15kg x12, 30kg 2x12@ RPE 7
B) Ivanko super gripper - 92lbs x10
left hand - 101lbs 4x8 @RPE 8
right hand- 101lbs 4x8 @ RPE 7
----
Elbows out row + external rotation + press - chest supported at 45 degrees - 2.5lbs x20 @ RPE 7
Sharapova band cuff/trap/serratus exercise - light Rogue mind band - 2x 3 trips up/down wall
Scarecrow W external rotations - leaning forward - 7.5lbs x19, x21 @ RPE 8
LU raises - controlled - 1.25kg plate x10, 2.5kg x12, x11 @ RPE 7
Band pull aparts
High to low, palms up - Jump stretch light band x 25 @ RPE 7
Diagonals, alternating sides - Jump stretch light band x 22 @ RPE 7
D) Squats -
SSB squat - slow tempo 30kg 2x10
A) High bar squat - oly shoes - 4 secs down, 2 secs up - 20kg x5, 40kg x5, 60kg x5, 80kg x5, 100kg x3
A1) 2-3 sec down, controlled up - 110kg x6 @ RPE 7
A2) 2-3 secs down, controlled up - wider stance - 110kg x6 @RPE 7
A3) 2-3 secs down, controlled up - 100kg x 11 @ RPE 8
B) Low bar squat - oly shoes - 3 sec down, controlled up - 20kg x5, 40kg x5, 60kg x5, 80kg x5, 100kg x3
B1) 2 sec down, controlled up - 110kg x6 @ RPE 7
B3) 100kg x9 @ RPE 9
Felt decent, but weaker than 2 days ago I think, and still battling hip shift issues.
Tried to keep a buffer on all sets
-
Sunday 28th November 2021
Fatloss cycle 3 - Week 16
Height - 5'8.5"
weighed - 86kg(-0.3kg), 189.6lbs
waist = 34.5 inches (+3/8)
hip = 41 inches (+0.25)
upper thigh = 26.5 inches
Right calf = 15 5/8
Neck = 15.5 (-1/8)
Wrist = 6.5
Tanita scale bodyfat% = 23.2% (+0.6)
Total loss so far - weight 1.5kg Waist 3 inches Tanita BF% 0.8%
Skipped a couple weeks of this, back into it a little this week, but still eating a lot more compared to before
----
No stale or drained feeling this morning. Despite doing whole body yesterday with bench and squats
Staying further away from failure cuts way down on the fatigue,e specially on squats.
Moderate soreness all over, but my glutes are pretty hammered
Achilles insertion waking pain - left 0/10, right 2/10
Pain way down, so loading and stuff I did yesterday for it worked well.
While the left side had no waking, walking pain there is still an ache when I press against the inner part of the heel there
Once the right side is down to where the left side felt like last week I will start to get back into full ROM calf raises, seated calf raises and more movement
----
Waking mobility work and upper body stretches
Wall sit - at 80 degrees - 4x 40-60secs
-
Monday 29th November 2021
Lower body still sore from last session, glutes especially, but I felt decent overall.
Erectors, right side especially felt hammered
----
Morning mobility work and upper body stretches
pre workout - soft tissue work for lower body
TFL rectus femoris, and hip flexor stretch
----
general mobility drills
40% ROM sissy squats x 30
side leg raises x 20 each leg
hip circles x 10 each direction
Assisted Hip Airplane stretch - 6x10 secs, 2 at each hip angle
Tendon health+rehab - Day 3 Lower2
10G beef gelatin + 1g vitamin C one hour before session
Bodyweight in shoes = 88.3kg
Band pull aparts - horizontal x 20, Diagonals, thumbs up - Rogue light band x10 each axis
broom handle behind the neck press, pushing backwards into shoulder dislocate stretch position x20 + Shoulder dislocates x few sets
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 20 inch bench - x 30secs each side
Front plank x 30 secs
Step Downs - 6 inch step - BW x15
Spanish squat ISO - at 80 degree knee angle - 2x 30 secs
Single leg calf raise - BW x20 - on floor
Alternating sets - 1 mins rest
A) KettleBell swing - 40lbs x10 warmup 50% effort, 40lbs 3x10
B) SSB Single leg calf raise - ISO held at top - 30secs x 30kg, 40kg, 40kg, 40kg
1cm elevated in oly shoes, so about 50% ROM - 3 sec up, 1 sec hold, 3 sec down - 30kg x15@ RPE 8
C) Wall Tibialis raise - BW x20, in oly shoes, 3 sec eccentric - BW 2x7 @RPE 8
had planned to do more sets but I keep forgetting to do them...
D) Knee over toes calf raise - top half only, controlled - BW 3x20
E) Squats -
Overhead squat - slow tempo 20kg x5, 30kg x5
snatch high pull x3 + 3 high hang power snatch before 20kg set
1 power snatch + 3 high hang power snatch before 30kg set
Front Squat - oly shoes - 4 secs down, 2 sec up - 20kg x5, 52.5kg x5, 72.5kg x5 (+2.5kg)
1 power clean + 3 high hang power clean before 20kg and 52.5kg sets
A) High bar squat - oly shoes - 4 secs down, 2 secs up - 20kg x5, 40kg x5, 60kg x5, 82.5kg x5, 100kg x3, 110kg x1, 120kg x1
A1) 2-3 sec down, controlled up - 110kg x6 @ RPE 7
A2) 2-3 secs down, controlled up - 110kg x6 @RPE 7
A3) 2-3 secs down, controlled up - 100kg x 11 @ RPE 7
B) Low bar squat - oly shoes - 3 sec down, controlled up - 20kg x5, 40kg x5, 60kg x5, 82.5kg x5, 100kg x3
B1) 2 sec down, controlled up - 110kg x6 @ RPE 6.5
B3) 100kg x11 @ RPE 7
Same weight, sets and reps as last session 2 days ago, but it felt a little easier this time.
See what happens next session after a few days rest
SSB reverse lunge - oly shoes, single arm supported - 2 sec down and controlled up
alternating legs - BW x12, 30kg x6, 50kg x6
alternating legs - 60kg x16 @ RPE 8
3/10 pain from left patella/quad tendon on the first few reps of 50kg and 60kg sets
Romanian deadlift - Stiff legged deadlift off the floor on first rep, lowered to 1 inch off floor - 20kg x10, hook-gripped 60kg x10, 80kg x10,
1) straps 100kg x11 @ RPE 8 (+1 rep)
2) 105kg x 10 @ RPE 8 (+5kg)
Monster band lateral lunge - alternating 3 reps each direction, resisting the band eccentric - IronEdge XXHeavy band x 18, XXheavy+medium band 3x18 @ RPE 7
-
Tuesday 30th November 2021
Moderate soreness in lower body.
Right side of lower back is pretty hammered in a bad way... a bit uncomfortable bending over.
Not erectors feels deeper inside
Left quad tendon a little achey
Achilles insertion waking pain - left 0/10, right 2/10
A little better than yesterday so getting there, but still aches when walking with the tendon cold.
Glad the extra knee over toes calf raises I added didn't make things worse. I did restrict the ROM to only the top half though, so as not to stretch the achilles.
----
Waking mobility work and upper body stretches
Wall sit ISO - at 80 degrees 2x1 min
single leg 2x 45 secs
Sissy squat ISO - at 60-80 degree knee angle - 2 legs x 45secs
Single leg - 2 x 30 secs
6 hours later
Wall sit ISO - at 80 degrees 2x1 min
Sissy squat ISO - at 60-80 degree knee angle - 4x 45secs
-
Wednesday 1st December 2021
Lower back feeling better, so it appears to be muscular
Decided to rest up today in any case
----
Waking mobility work and upper body stretches
Calf raise ISO - single leg at top - 4x 1min
Knee over toes calf raise ISO - single leg, at top - 3 x 50 secs
loads the patella/tendon quite a bit as well
Sissy squat ISO - at 60 degree knee angle - 3x 45secs
-
Thursday 2nd December 2021
Posterior chain feels achey from the stuff I did yesterday....
Lower back much better
Right achilles feeling slightly worse - could be due to the knee over toes calf raise holds
doing them again today and will see how things go
----
Waking mobility work
pre workout - soft tissue work for upper body and feet, brief
TFL rectus femoris, and hip flexor stretch
Tendon health+rehab - Upper 2, day 4
10G beef gelatin + 1g vitamin C one hour before session
Bodyweight with shoes - 88.2kg
----
general mobility drills
40% ROM sissy squats x 30
Walking on sides of ankle, side to side ankle rocking drills
side leg raises x 20 each leg
BBall ball control and dribbling drills - 10 mins
Stationary stuff - to avoid aggravating the achilles
Band pull aparts - horizontal x 20, Diagonals, thumbs up - 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
----
rotating sets - 1 mins rest
A) SSB single leg calf raise ISO - arm supported, held at top - 45 secs x 30kg, 40kg x 3 sets
B) Side plank with leg abduction - against 20 inch bench - x 30secs each side
on 8 inch step x 30 secs
on 5 inch step x 30 secs
C1) Knee over toes calf raise ISO - single leg, at top - 3 x 45 secs
C2) Wall sit- at 80-90 degrees - 2x 45 secs
D1) Pull up/Chin up - Hang and 20 scap shrugs, feet assisted BW x 10
Pull up - Dead hang/paused, wider - BW x3, +10kg weight vest x3, x6 @ RPE 9
Chin up, shoulder width - 2x8 @ RPE 8/9
Pull up, wider - 3 sec eccentric- BW x6 @ RPE 8.5
D2) Dip - dip shrugs x 20, BW x10, +37.5lbs x5
Dip belt 67.5lbs x 9 @ RPE 9 (+20lbs -3 reps)
3 sec eccentric - Weight vest 10kg x 10 @ RPE 9 (+1 rep)
A) Single arm dumbbell row - supported - controlled down - 45lbs x10, 36kg x3, x10 @ RPE 8 (+1 REP)
6 count down, 3 count up - 36kg x6 @ RPE 9
B) Overhead press
B1) Military Press - barbell - 20kg x10, 30kg x3
3 inches from smooth - 35kg x15 @ RPE 9 (misload!)
45kg x8 @ RPE 9 (+2.5kg -2 reps)
thumbs on smooth - 45kg x6 @ RPE 8.5 (+2.5kg -4 reps)
Switched to bulldog grip today, felt good.
B2) Dumbbell, palms facing, overhead press, arms in line with ears - 15lbs x10, 35lbs x11 @RPE 8
----
A) Sharapova band cuff/trap/serratus exercise - light Rogue mini band - 3x 3 trips up/down wall @ RPE7/8/9
B) Band pull aparts
High to low, palms up - Jump stretch light band x 30 @ RPE 7
Diagonals, alternating sides, thumbs up - Jump stretch light band x 20 @ RPE 7
Bar hangs - pull up grip 2x30secs, Chin grip x30, x15 secs
----
stretch
-
Friday 3rd December 2021
Not too much upper body soreness, dialing back the RPE is helping
Lower back almost back to normal.
Both achilles insertions feel worse from the knee over toes calf raise holds, so scratch that...
----
Waking mobility work and upper body stretches
Calf raise ISO - two legs at top x 1 min
single leg at top - 2x 1min, 2x 1.5 mins
Wall sit ISO - at 60-80 degrees x 1 min, 2x 1.5 mins
Sissy squat ISO - at 60 degree knee angle - 2x 1min
-
Saturday 4th November 2021
Lower body still achey... glutes sore from the lateral plank ISOs I did last session
Lower back still some aches, feels like a muscle that runs down the right side of the body, maybe the iliocostalis or internal oblique
So dropped kettlebell swings today... plus I don't really enjoy doing them....
left Achilles insertion better, right still sore
----
Morning mobility work and upper body stretches
pre workout - soft tissue work for lower body and upper back
TFL rectus femoris, and hip flexor stretch
----
general mobility drills
40% ROM sissy squats x 30
Walking on sides of ankle, side to side ankle rocking drills
side leg raises x 20 each leg
Tendon health+rehab - Day 1 Lower1
10G beef gelatin + 1g vitamin C one hour before session
Bodyweight in shoes = 88.2kg
Band pull aparts - horizontal x 20, Diagonals, thumbs up - Rogue light band x10 each axis
broom handle behind the neck press, pushing backwards into shoulder dislocate stretch position x20 + Shoulder dislocates x few sets
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 20 inch bench - x 30secs each side
Front plank x 30 secs
Spanish squat ISO - at 80 degree knee angle - 2x 30 secs
Single leg calf raise - BW x20
Wall tibialias raise - BW x20
Assisted Hip Airplane stretch - 6x10 secs, 2 at each hip angle
Alternating sets - 1 mins rest
A) SSB single leg calf raise - arm supported, 1cm elevated - 30 sec ISO at top x 30kg, 35kg, 40kg, 45kg
On floor in oly shoes, so about 40% ROM - controlled up, hold at top, 3 sec down - 30kg x12
B) Wall Tibialis raise - in oly shoes (Legacy Lifter 2) - 3 sec eccentric - BW 4x5 @RPE 8
C) Squats -
Overhead squat - slow tempo 20kg x5, 30kg x5
1 power snatch + 3 high hang power snatch, with no foot movement before each set
Front Squat - oly shoes - 5 secs down, 3 sec up - 20kg x5, 30kg x4, 60kg, x4, 77.5kg x3 (+2.5kg)
80kg x1
1 power clean + 3 high hang power clean, with no foot movement before 20 and 30kg sets
A) High bar squat - oly shoes - 4 secs down, 2 secs up - 30kg x5, 60kg x5, 80kg x5, 100kg x3, 110kg x2, 120kg x1
A1) 2-3 sec down, controlled up - 112.5kg x10 @ RPE 8.5 (+2.5kg)
A2) 2-3 secs down, controlled up - 112.5kg x4 @RPE 7
A3) 2-3 secs down, controlled up - 112.5kg x4 @RPE 7
A4) 2 secs down, controlled up - 100kg x10 @RPE 8
B) Low bar squat - oly shoes - 3 sec down, controlled up - 30kg x5, 60kg x5, 80kg x5, 100kg x2
B1) 2 sec down, controlled up - 112.5kg x4 @ RPE 6
B2) 100kg x 5 @ RPE 5
right lower back muscle twinge on the last rep of 80kg low bar warmup, but no problems on other sets
Inching towards my 140kg x 10 goal
SSB reverse lunge - oly shoes, single arm supported - 2 sec down and controlled up
alternating legs - BW x12, 30kg x10, 50kg x6
alternating legs - 62.5kg x14 @ RPE 7 (+2.5kg)
Left knee tendons still aching on first few reps of the heavier sets
Too much tendon stretch and compression, so will change things up.
Stiff legged deadlift - 20kg x10, hook-gripped 60kg x10, 80kg x10, clean deadlift + RDL 100kg x5
straps 110kg x9 @ RPE 8 (+1 rep)
Side Lying Clam - hip straight, resisting the band eccentric, hold at top - IronEdge XXHeavy band x 10 each side, XXheavy+medium band x8, x8, x9 @ RPE 7
-
Sunday 5th December 2021
Light to moderate soreness on whole body, but posterior chain is a bit hammered.
Lower back is beat up, but not as a bad as last lower body session
Read some more Keith Barr tendon stuff, looks like I will need to get my calf work more towards stretch range when I am able to
Tendons need tension to adapt and cartilage need compression.
Use Long isometrics to induce stress relaxation of tendons
Use low jerk isometrics to develop force over about a two second period where you’re slowly raising force
There is a place for fast and slow training in the programme
----
Waking mobility work and upper body stretches
Calf raise ISO -
single leg - on floor, just above - 3x30secs
on stairs - at neutral 2x30secs
Sissy squat ISO - single leg at 45-60 degree knee angle - 5x 30 secs
-
Got a pair of these heading my way... an impulse purchase... not sure if I will keep em yet...
Basically a less white version of the Romaleos 4 SE I returned :)
Although this Romaleos 4 AMP is also a limited special edition.
In a smaller size, hoping this will reduce the heel slip and make the toe box feel more responsive and less numb
(https://process.fs.grailed.com/AJdAgnqCST4iPtnUxiGtTz/auto_image/cache=expiry:max/rotate=deg:exif/resize=height:1600,width:1200/output=quality:90/compress/https://cdn.fs.grailed.com/api/file/MN5XDc8VSkapQQ0jNpP0)
-
Monday 6th December 2021
Lower body and lower back still feeling hammered
Achilles insertion feel significantly better upon walking and when walking around cold.
Rested again today, as I am doing high angle barbell rows next session, so want my lower back and posterior chain in a better state
----
Waking mobility work and upper body stretches
Calf raise ISO -
single leg - on floor, just above - 1x30secs
on stairs - at neutral 4x30secs
Sissy squat ISO - single leg at 45-60 degree knee angle - 4x 30 secs
Did the above in the morning, midday and evening - at least 6 hours apart
Noticeable improvement by evening in my tendons
-
Tuesday 8th December 2021
Feel tight and achey all over
Posterior chain and hips still feel hammered
Felt weak today. Energy dropped halfway through the workout
----
Waking mobility work and upper body stretches
----
general mobility drills
40% ROM sissy squats x 30
Walking on sides of ankle, side to side ankle rocking drills
side leg raises x 20 each leg
Calf raise ISO -
on step - at neutral 4x30secs
Sissy squat/Peterson step up hybrid ISO - leg at 60-80 degree knee angle, 3 inch step pushing down at 70% effort - 4x 30 secs
BBall ball control and dribbling drills - 12 mins
stationary stuff
Tendon health+rehab - fasted - Upper 1, day 2
10G beef gelatin + 1g vitamin C one hour before session
Bodyweight with shoes - 88.5kg
Band pull aparts - horzontal x 20, Diagonals, palms facing down - Rogue light band x10 each axis
rotating sets - 2-3 mins rest
A) Single Leg glute bridge - hold at top - 3x10
Not anywhere close to failure. Just trying to get that left glute to fire, which I think is causing my squat hip shift issues.
Certainly feels more hamstring dominant when doing these compared to the right
B) Side plank with leg abduction - against 20 inch bench 3x 30secs each side
C) Bench - grip 2.5 inches from smooth area - 20kg x15, 40kg x10, 60kg x8, 70kgx5, 80kg x3
1) 85kg x7 @ RPE 8.5
3) 3 sec eccentric - 75kg x 8 @ RPE 9 (+2 reps)
4) 6 secs down, 2 secs up - 60kg x8 @ RPE 9 (-1 rep)
11 days since I last benched, feels a bit weaker.
None of sets felt "comfortable" like previous sessions
D) High angle rows - 20kg x12, 40kg x10, 60kg x10, 70kg x5
deadlifted off the floor -
80kg x10@ RPE 8 (+2 reps )
80kg x10 @ RPE 9
80kg x8 @ RPE 8
Did something right leg inner thigh/hip area last session, because deadlifting up the weight before each set felt uncomfortable there
Probably related to the right lower back thing
A) Push ups
deficit - on dumbbell handles - feet elevated 20 inches - BW x 18 @ RPE 8 (+3 reps)
Close grip triangle pushup - BW x 15 @ RPE 7
C) Inverted row - using bench press height bar, feet on 20 inch bench, bench press grip width - BW x12 reps @ RPE 8 (+2 reps)
feet on floor - BW x15 @ RPE 8
B) Dumbbell curl - 15lbs x12, 25lbs 2x10 @ RPE 7
decided not to go up to 30lbs, biceps too tired by now
B) Ivanko super gripper - 92lbs x10
left hand - 101lbs x8, 92lbs 2x10 @RPE 8
right hand- 101lbs x8, 92lbs 2x10@ RPE 7
Sharapova band cuff/trap/serratus exercise - light Rogue mind band - 3x 3 trips up/down wall
LU raises - controlled - 1.25kg plate x10, 2.5kg 2x13 @ RPE 7
Band pull aparts
High to low, palms up - Jump stretch light band 2x15 @ RPE 7
----
stretch
6 hours later
Calf raise ISO -
single leg - on floor, just above - 1x30secs
on stairs - at neutral 3x30secs
Sissy squat ISO - single leg at 45-60 degree knee angle - 4x 30 secs
-
right lower back muscle twinge on the last rep of 80kg low bar
Just trying to get that left glute to fire, which I think is causing my squat hip shift issues.
Dude I have this same exact combo. Left outer glutes refuse to turn on as much as the right sometimes (particularly in squat) and the right lower back has these weird twitches on heavier sets, but sometimes even working up squat sets. Actually trying to manually turn on the left glute and make the left leg identical to the right leg in the squat has exacerbated that back twitch which I think is the QL.
For me, I think , trying to fix my left leg glute activation causes instability in the hips due to flexibility issues somewhere in the left leg up or down the chain (my guess is the groin or ext/int femur rotators) and the back having to compensate in order to keep good form and that's what causes the back twinge since the back is supposed to be entirely stable, not moving to compensate. I squat barefoot that might need additional ankle flexibility. I don't actually have a good massage tool to be able to target all the groin muscles, although i'm sure i could come up with something. Just all speculation though.
-
right lower back muscle twinge on the last rep of 80kg low bar
Just trying to get that left glute to fire, which I think is causing my squat hip shift issues.
Dude I have this same exact combo. Left outer glutes refuse to turn on as much as the right sometimes (particularly in squat) and the right lower back has these weird twitches on heavier sets, but sometimes even working up squat sets. Actually trying to manually turn on the left glute and make the left leg identical to the right leg in the squat has exacerbated that back twitch which I think is the QL.
For me, I think , trying to fix my left leg glute activation causes instability in the hips due to flexibility issues somewhere in the left leg up or down the chain (my guess is the groin or ext/int femur rotators) and the back having to compensate in order to keep good form and that's what causes the back twinge since the back is supposed to be entirely stable, not moving to compensate. I squat barefoot that might need additional ankle flexibility. I don't actually have a good massage tool to be able to target all the groin muscles, although i'm sure i could come up with something. Just all speculation though.
Not only hip shift, but twisting as well, as I sometimes end up on my left foot's toes, while the right side is perfectly neutral.
I wonder if the difference in ankle mobility between my good left ankle and bum right ankle is also a factor as I can get a bit deeper on the left side.
My left side deep back muscles feel quite sore compared to the right when I release them against my stair railing
I think I have had it for a while. Even back when I started lifting again in my early 30s, I could see my hip shift in my old videos
http://www.youtube.com/watch?v=T9OIjtvx0Hs
http://www.youtube.com/watch?v=7SR0NzSRPHQ
For the adductor area, sitting on a larger massage ball on a low coffee table or similar works well. And angling right into the groin area
I use both of these - MobilityWOD Supernova 2.0 from Rogue. The 120mm one I use the most
(https://assets.roguefitness.com/f_auto,q_auto,c_limit,w_1600,b_rgb:ffffff/catalog/Mobility/Mobility%20Tools%20/Balls/AU-AD0052/AU-AD0052-web-4_q6eah6_ix6xij.png)
-
Wednesday 8th December 2021
Not bad, a bit achey in upper body but not too sore.
Lower back feels better, and not worse after yesterday
Achilles when cold - upon waking or after sitting a while feeling better
----
Waking mobility work and upper body stretches
Morning rotating sets
Calf raise ISO -
single leg - on floor, just above - 1x30secs
on stairs - at neutral 4x30secs
Sissy squat ISO - single leg at 45-60 degree knee angle - 4x 30 secs
Midday rotating sets
Calf raise ISO -
single leg - on floor, just above - 1x30secs
on stairs - at neutral 4x30secs
Glute bridge ISO- 3x 30secs
Natural leg press, manual resistance ISO - lying on back pressing leg into wall, single leg at 70-80 degree knee angle at 70% effort - 4x 30 secs
Evening rotating sets
Calf raise ISO -
single leg - on floor, just above - 1x30secs
on stairs - at neutral 4x30secs
Glute bridge ISO- 3x 30secs
Natural leg press, manual resistance ISO - lying on back pressing leg into wall, single leg at 70-80 degree knee angle at 70% effort - 4x 30 secs
trying some new stuff out :)
-
right lower back muscle twinge on the last rep of 80kg low bar
Just trying to get that left glute to fire, which I think is causing my squat hip shift issues.
Dude I have this same exact combo. Left outer glutes refuse to turn on as much as the right sometimes (particularly in squat) and the right lower back has these weird twitches on heavier sets, but sometimes even working up squat sets. Actually trying to manually turn on the left glute and make the left leg identical to the right leg in the squat has exacerbated that back twitch which I think is the QL.
For me, I think , trying to fix my left leg glute activation causes instability in the hips due to flexibility issues somewhere in the left leg up or down the chain (my guess is the groin or ext/int femur rotators) and the back having to compensate in order to keep good form and that's what causes the back twinge since the back is supposed to be entirely stable, not moving to compensate. I squat barefoot that might need additional ankle flexibility. I don't actually have a good massage tool to be able to target all the groin muscles, although i'm sure i could come up with something. Just all speculation though.
Not only hip shift, but twisting as well, as I sometimes end up on my left foot's toes, while the right side is perfectly neutral.
I wonder if the difference in ankle mobility between my good left ankle and bum right ankle is also a factor as I can get a bit deeper on the left side.
My left side deep back muscles feel quite sore compared to the right when I release them against my stair railing
I think I have had it for a while. Even back when I started lifting again in my early 30s, I could see my hip shift in my old videos
http://www.youtube.com/watch?v=T9OIjtvx0Hs
http://www.youtube.com/watch?v=7SR0NzSRPHQ
For the adductor area, sitting on a larger massage ball on a low coffee table or similar works well. And angling right into the groin area
I use both of these - MobilityWOD Supernova 2.0 from Rogue. The 120mm one I use the most
(https://assets.roguefitness.com/f_auto,q_auto,c_limit,w_1600,b_rgb:ffffff/catalog/Mobility/Mobility%20Tools%20/Balls/AU-AD0052/AU-AD0052-web-4_q6eah6_ix6xij.png)
Yo I was gonna post this with my previous comment but I felt that it added an extra variable that might have made that comment hard to understand, but I drew up this diagram about my experience with ankle compensatory mechanics ( going into eversion, falling out of alignment with the tibia, and glute med shutting off) to get more flexibility. Not sure how similar it is to your experience. I posted about this in both Dreyth's log and my own but it's a little long-winded I hope the diagram makes sense. Did you have any serious leg injuries? I tore my PCL and possibly labrum at one point
(https://i.ibb.co/9gm90Qy/20211207-191324.jpg) (https://ibb.co/tKwM6VY)
-
Of my lower body leg injuries -
The worst was landing on a basketball from a max effort jump in my late 20s, that severally strained my inner right ankle tendons, and it hasn't been the same since.
The ROM is a few inches shorter than my left and it sometimes impinges from all the scar tissue in there.
That was the turning point of my life, as I was in the prime of my health and jumping ability.
It took years before I could jump again without my body shutting down from the fear of the landing - very strange.
It was like my body was linking the very act of jumping/landing to the pain/injury of landing on the BBall.
And it only took one devastating instance for this to happen.
So it does show your body/CNS can learn both good and bad patterning from anything you do....
After that I did walk around on my tippy toes on that side for a while until I finally got active again and worked on mobility and ankle ROM and discovered soft tissue work
And a few years ago and last year injuring my right glute medius tendon, combo of tendinopathy and impingement. Tight TFL and weak glute medius I think.
I do think all these play a part, but most likely the right ankle injury is the main one as that happened a few years before the above videos, whereas the second one only happened relatively more recently
I think my hips are good flexibility wise - I did the hip ROM test shown in the Squat University videos on hip shift and both side are even
These may help - I already did the band one
http://www.youtube.com/watch?v=Ip6hFiDdEp0
http://www.youtube.com/watch?v=LnFyYuY2Sro
-
Thursday 9th December 2021
Still feeling sore all over
decided to rest again
----
Waking mobility work and upper body stretches
Morning rotating sets
Calf raise ISO -
single leg - on floor, just above - 1x30secs
on stairs - at neutral 4x30secs
Wall Sit ISO - 60-80 degree knee angle - 4x 30 secs
6 hours later rotating sets
Calf raise ISO -
single leg - on floor, just above - 1x30secs
on stairs - at neutral 4x30secs
Wall Sit ISO - 60-80 degree knee angle - 4x 30 secs
-
Friday 10th December 2021
Still feeling beat up, especially in my posterior chain/adductor region
Achilles improving - starting to stretch my calves a little against wall/floor, no pain
More rest today
Went to check out some second hand white Nike Romaleos 4 oly shoes in size 8.5 that were selling dirt cheap on Facebook.
I normally wear size 10 in trail running shoes, 10.5 in casual walking shoes.
These 8.5s actually fit and felt snug in a good way. Obviously broken in, but damn I have never worn a shoe that small in size.
Size chart for my 26 cm foot length says I should be wearing size 8-8.5US in oly shoes....
The ones I returned were size 9.5 to 10 and still felt snug
The Rebook legacy Lifter 2s I returned all ranged from 9 to 10. Today I received a size 8.5 to try and it was also fit in a good snug way.
Could probably go down to size 8 as well.
felt so different, much better, and locked in.
Seems I have been wearing my shoes a bit too big....
So returned all my recently purchased oly shoes and will look for some size 8-8.5 ones now in my preferred colours!
Unfortunately everything is selling at big discounts the last few weeks, and most things are sold out :/
Might go back tomorrow and pick up those cheap second hand Romaleos 4s to tide me over... although I still have those black Romaleos 4 AMP in size 9.5 heading over to me from Canada...
(https://scontent.fsyd7-1.fna.fbcdn.net/v/t45.5328-4/s960x960/258851160_6544134962294447_5853750261822107323_n.jpg?_nc_cat=102&ccb=1-5&_nc_sid=c48759&_nc_ohc=59xA3AjuhUkAX-d-gNA&tn=oSSn83VuY4ysfgFZ&_nc_ht=scontent.fsyd7-1.fna&oh=497e2cb0cc294becc798f9ba736f0ca4&oe=61B859D3)
----
Waking mobility work and upper body stretches
Morning rotating sets
Calf raise ISO -
single leg - on floor, just above - 1x30secs
on stairs - at neutral 4x30secs
Wall Sit ISO - 60-80 degree knee angle - 4x 30 secs
6 hours later rotating sets
Calf raise ISO -
single leg - on floor, just above - 1x30secs
on stairs - at neutral 4x30secs
Wall Sit ISO - 60-80 degree knee angle - 2x 30 secs
single leg at 60 degrees 2x 30secs
Natural leg press, manual resistance ISO - lying on back pressing leg into wall, single leg at 70-80 degree knee angle at 70% effort - 2x 30 secs
-
Saturday 11th December 2021
Still feeling achey all over....
Need to deload, as today's session felt like poop!
Lower back felt fine though
Achilles insertions starting to turn the corner
introduced full range calf raise today, with stretch, and no pain on left side, only 1/10 pain on right side.
See how it feels tomorrow, but no negative responce a few hours post session
I was wrong re shoe size, as both my size 8.5US oly shoes felt way too tight around the toes!
So size 9 on the Reebok legacy Lifter 2 looks to be the right size, and probably 9.5 for the Romaleos 4.
So my incoming Romaleos 4 AMP in size 9.5 should be ok
----
Morning mobility work and upper body stretches
pre workout - soft tissue work for lower body and upper back
TFL rectus femoris, and hip flexor stretch
----
general mobility drills
40% ROM sissy squats x 30
Walking on sides of ankle, side to side ankle rocking drills
side leg raises x 20 each leg
BBall ball control and dribbling drills - 10 mins
starting to move around a bit here, and achilles felt fine
Tendon health+rehab - Day 4 Lower2
10G beef gelatin + 1g vitamin C one hour before session
Bodyweight in shoes = 89kg
Band pull aparts - horizontal x 20, Diagonals, thumbs up - Rogue light band x10 each axis
broom handle behind the neck press, pushing backwards into shoulder dislocate stretch position x20 + Shoulder dislocates x few sets
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 20 inch bench - x 30secs each side
Front plank x 30 secs
Spanish squat ISO - at 60-80 degree knee angle - 3x 30 secs
Alternating sets - 1 mins rest
A) Single leg calf raise - 30 sec ISO at neutral x BW, dip belt+2.5kg, dip belt+5kg x 2 sets
full range, stretched - 3 sec up and down BW x 10
did a single set of full range to see how achilles would respond , no pain, only minor discomfort on right side
B) Kettle bell Swing - 40kg x10 warmup
40kg x10, x8, x8
Squats -
Overhead squat - slow tempo 20kg x5
5 hang snatch high pull + 1 power snatch + 3 high hang power snatch before set
Front Squat - oly shoes - 5 secs down, 3 sec up - 20kg x5, 40kg x5, 60kg, x4, 80kg x3 (+2.5kg)
80kg felt pretty hard
A) High bar squat - oly shoes - 4 secs down, 2 secs up - 20kg x5, 40kg x5, 60kg x5, 80kg x5, 100kg x3, 110kg x2
A1) 2-3 secs down, controlled up - 110kg x5 @ RPE 7
A2) 3 secs down, controlled up - 110kg x4 @RPE 7
B) Low bar squat - oly shoes - 3 sec down, controlled up - 20kg x5, 40kg x5, 60kg x5, 80kg x5, 100kg x3, 110kg x2
B1) 3 sec down, controlled up - 110kg x4 @ RPE 6
Squats felt terrible today, hard and heavy feeling compared to usual, need a deload I think!
No major hip shift today, but I did terminate all sets on the first rep of any major strain
Split squat, reverse lunge, bulgarian split squat - a bunch of easy sets of udner 10 reps with just bodyweight on these
A) Deadlift/RDL - RDL - 20kg x10, hook-gripped 60kg x10, 80kg x10
Sumo deadlift - lowered under control, hook-gripped - 60kg x5, 80kg x5, x10
Hard so kept it light.
felt uneven glute firing on the sumo deadlift, just felt off
B) Wall Tibialis raise - sneakers BW x 20
in oly shoes (Legacy Lifter 2) - BW 2x5 @RPE 7
sneakers 3x20
Hip Thrust - single leg - BW x8
BW x8 @ RPE 7 left, 6 right
left glute is weaker and doesn't fire as well. Probably related to my squat hip shift
-
Sunday 12th December 2021
Achey all over, but pretty sore quads, calves and glutes
Using glutes a lot better when I bent over the sink to wash my face. Lower back aches felt like a distant memory this morning
Achilles felt no worse this morning after the full range calf raise set yesterday, plus stretching so I will proceed
That single set caused quite a bit of DOMs
----
Waking mobility work and upper body stretches
Midday rotating sets
Calf raise ISO -
on step - at neutral 1x30secs, leather+chain dip belt+5kg 4x30secs
6 hours later
Calf raise ISO -
on step - at neutral 1x30secs, leather+chain dip belt+5kg 3x30secs
-
Monday 13th December 2021
Still sore all over but less so
Would have normally trained today, second upper body session, but I didn't feel like it.
So rested and slept a lot
----
Waking mobility work and upper body stretches
Midday rotating sets
Calf raise ISO -
on step - at neutral 1x15 secs, leather+chain dip belt+5kg 5x30 secs
Lateral leg drive against wall ISO - glute medius - at 70% effort - 3 x30secs
calf stretch after
6 hours later
Calf raise ISO -
on step - at neutral 1x15 secs, leather+chain dip belt+5kg 4x30secs
Lateral leg drive against wall ISO - glute medius - at 70% effort - 3 x30secs
Peterson step up/Sissy squat hybrid ISO - 3 inch step @ 70% effort - 4x 30secs
Active stretch lats, pecs between sets
calf and couch stretch after
-
Looking at the Australian masters powerlifting records for age 50-54 and they are not that sky high out of reach
Although doing them all on the same day is a different thing :)
77kg class
Squat DEAN McGARRY 175KG 04 AUG 2017 MELBOURNE
Bench VINCENT PATTY 155KG 10 OCT 2015 ADELAIDE
Deadlift DEAN McGARRY 227KG 04 AUG 2017 MELBOURNE
Total DEAN McGARRY 515KG 04 AUG 2017 MELBOURNE
85KG
S DAVID CHEUNG 200KG 15 AUG 2015 MELBOURNE
B LEIGH SKINNER 167KG 09 DEC 2014 MELBOURNE
D MARK LUM 250KG 26 SEP 2020 CAIRNS
T MARK LUM 540KG 26 SEP 2020 CAIRNS
-
Tuesday 14th December 2021
Whole body still achey.... although I think some of the stretches and ISO are to blame as well.
Fairly sub-maximal session today.
I tried to keep RPE at 7 or lower, and cut a few sets out.
Did some unilateral lower body work today. Might keep them all here instead of in my main lower body session.
----
Waking mobility work
pre workout - soft tissue work for whole body, brief
TFL rectus femoris, and hip flexor stretch
Tendon health+rehab - Upper 2, day 4
10G beef gelatin + 1g vitamin C one hour before session
Bodyweight with shoes - 90kg
----
general mobility drills
Walking on sides of ankle, side to side ankle rocking drills
rotating sets - 1 mins rest
A) Side plank with leg abduction - against 20 inch bench - x 30secs each side
B) Leg extension ISO, single leg - pushing against strap, 80 degree knee angle at 70% effort - 30 secs x 4 sets
B1) Seated soleus calf raise ISO, single leg - dumbbell on knee, leaning body over, neutral foot position - 30secs x 40lbs, 50lbs x 3 sets
B2) Calf raise, single leg - 3 secs up, hold, 3secs down - BW 2x10 @ RPE 7
BBall ball control and dribbling drills - 15 mins
Mostly stationary stuff
Band pull aparts - horizontal x 20, Diagonals, thumbs up - Rogue light band x10 each axis
split squat ISO, rear leg straight, at 90 degrees - x 1 min - 30 secs actively pushing legs outwards
----
rotating sets - 1 mins rest
A) Bulgarian split squat - slightly arm supported, 3 secs down and up - BW x5, 2x10
doing these to help ingrain pushing evenly with both legs when squatting
B) Dip- dip shrugs x 20, BW x10, 11kg x3, +37.5lbs x6
Dip belt 72.5lbs x 5 @ RPE 10 (+5lbs -4 reps)
47.5lbs x8 @ RPE 8
I need to remember to warm up my cuffs before doing these as the first set made both my infraspinatus ache, but no impingement.
Misloaded main set, was supposed to be 67.5lbs.... failed at 5 reps well down from 67.5lbs x9 two weeks ago
Although I am fatter and a bit heavier at 90kg clothed weight with shoes...
C) Hip thrust, single leg - hold at top - BW 2 x 10 @ RPE 7
A1) Pull up/Chin up - Hang and 20 scap shrugs
Pull up - Dead hang/paused, wider - BW x3, +10kg weight vest 3x3 @ RPE 6.5
Chin up, shoulder width - 2x6 @ RPE 6.5/7
Pull up, wider - BW x6 @ RPE 7
A2) Single arm dumbbell row - supported - controlled down - 45lbs x10, 36kg x7 @ RPE 7
B) Overhead press
B1) Military Press - barbell - using bulldog grip, thumbs on smooth - 20kg x10, 30kg x8
45kg 2x6 @ RPE 7
B2) Dumbbell, palms facing, overhead press, arms in line with ears - 15lbs x10, 35lbs x10 @RPE 7
----
A) Sharapova band cuff/trap/serratus exercise - light Rogue mini band - x2, x3 trips up/down wall @ RPE 6/7
B) Band pull aparts
High to low, palms up - Jump stretch light band x 21 @ RPE 6
Diagonals, alternating sides, thumbs up - Jump stretch light band x 20 @ RPE 7
Scare Crow external rotations - 5lbs x10, 7.5lbs x20 @ RPE 7
Bar hangs - pull up grip 2x30secss
Jefferson Curl - 15lbs in dumbbells x10
----
stretch
-
Wednesday 15th December 2021
Achey all over, but more in a inflamed sort of way instead of deep down DOMs
Quads, glutes and posterior chain fairly sore
Does make me not feel like moving at all
Both achilles insertion felt no worse after yesterday
----
Waking mobility work and upper body stretches
Calf raise ISO -
on step - at neutral 1x30 secs, leather+chain dip belt+5kg 4x30 secs
Leg extension ISO, single leg - pushing against strap, 80 degree knee angle at 70% effort - 30 secs x 4 sets
Active stretch lats, pecs between sets
calf and couch stretch after
-
Thursday 16th December 2021
Big reduction in soreness/inflammation, but still achey all over
Felt much stronger this session compared to last lower body one, so the slight deload the last two workouts worked
----
Morning mobility work and upper body stretches
pre workout - soft tissue work for lower body and upper back
TFL rectus femoris, and hip flexor stretch
----
general mobility drills
Walking on sides of ankle, side to side ankle rocking drills
side leg raises x 20 each leg
Tendon health+rehab - Day 1 Lower1
10G beef gelatin + 1g vitamin C one hour before session
Bodyweight in shoes = 89.3kg
Band pull aparts - horizontal x 20, Diagonals, thumbs up - Rogue light band x10 each axis
broom handle behind the neck press, pushing backwards into shoulder dislocate stretch position x20 + Shoulder dislocates x few sets
split squat ISO, rear leg straight, at 90 degrees - x 1 min - 30 secs actively pulling legs inwards
Side plank with leg abduction - against 20 inch bench - x 30secs each side
Front plank x 30 secs
Single leg calf raise - on floor - BW x20
Wall tibialias raise - BW x20
Alternating sets - 1 mins rest
A) Kettle bell Swing - 40kg x5 warmup, 40kg 3x8
B) Single leg calf raise - full range, stretched - 3 sec up and down - BW x 10, chain dip belt+5kg 2x10
minor discomfort on right side
C) Wall Tibialis raise - in oly shoes (Do-Win rogues) - 3 sec eccentric - BW x5, x10 @RPE 8
2x7 @ RPE 7
D) Overhead squat - slow tempo 20kg x5, 30kg x5
3 snatch high pull +1 power snatch + 3 high hang power snatch, with no foot movement before 20kg set
1 power snatch + 3 high hang power snatch, with no foot movement before 20kg set
30kg set felt easier again, I can tell state of recovery by how the 30kg set feels, the combination of balance and whole body strength is a good indicator
E) Squats -
Front Squat - oly shoes - 5 secs down, 2 sec up - 20kg x5, 30kg x5, 50kg x5, 70kg x3, 80kg x3, 82.5kg x3 (+2.5kg)
1 power clean + 3 high hang power clean, with no foot movement before 20 to 50kg sets
A) High bar squat - oly shoes - 4 secs down, 2 secs up - 70kg x5, 100kg x3, x1, 110kg x2, 120kg x1
A1) belt - 4 sec down - 130kg x1 @ RPE 7
A2) 3 sec down, controlled up - 110kg x5 @ RPE 7
A3) 3 secs down, controlled up - 100kg x5 @RPE 7
B) Low bar squat - oly shoes - 4 sec down, controlled up - 70kg x5, 100kg x3, x1, 110kg x2, 120kg x1
B1) belt - 4 sec down, paused - 130kg x1 @ RPE 6
B2) belt - 3 sec down, controlled up - 110kg x6 @ RPE 6
B3) 3 secs down, controlled up - 100kg x5 @RPE 7
Still feeling some uneveness in the leg push, between each leg and hip, on the earlier sets but was able to control it with more focus
Belt certainly helps a bit, and inspires more confidence.
110kg feels too heavy for my main work sets at my current strength levels, so will drop it back down to 100kg, 70% of e1RM range.
Alternating sets - 3 mins rest
A) Sumo Deadlift - RDL - 20kg x10,
oly shoes, hook-gripped, bar not controlled between reps - 60kg x5, 80kg x5, 100kg x5, 110kg x3
B) Stiff legged deadlift - oly shoes, hook-gripped, lowered under control - 60kg x10, 80kg x5, 100kg x3
straps added - 110kg x7 @ RPE 7
Side Lying Clam - hip straight, resisting the band eccentric, hold at top - IronEdge XXHeavy band x 5 each side, XXheavy+medium band 2x12 @ RPE 7
-
Friday 17th December 2021
The usual lower body and posterior aches, but no bad lower back pain, good.
Shoulders and biceps a bit sore as well
Both achilles insertions feel no worse after stretching it quite hard on the calf raises yesterday
----
Waking mobility work and upper body stretches
Calf raise ISO -
on step - at neutral 1x30 secs, leather+chain dip belt+5kg 4x30 secs
Leg extension ISO, single leg - pushing against strap, 80 degree knee angle at 70% effort - 30 secs x 4 sets
Active stretch lats, pecs between sets
calf stretch after
-
Saturday 18th December 2021
Stinking hot day, still feeling too sore all over, so rested today
----
Waking mobility work and upper body stretches
Midday rotating sets
Calf raise ISO -
on step - at neutral 1x30 secs, leather+chain dip belt+5kg 4x30 secs
Leg extension ISO, single leg - pushing against strap, 80 degree knee angle at 70% effort - 30 secs x 4 sets
Active stretch lats, pecs between sets
calf stretch after
6 hours later
Calf raise ISO -
on step - at neutral 1x30 secs, leather+chain dip belt+5kg 2x30 secs, +7.5kg 2x30secs
Lateral leg drive against wall ISO - glute medius - at 70% effort - 3 x30secs
Leg extension/leg press hybrid ISO, single leg - sitting in chair pushing back against wall with feet into floor, 80-90 degree knee angle at 70% effort - 30 secs x 4 sets
Glute bridge hold - 2x 30secs
Active stretch lats, pecs between sets
calf and couch stretch after
No pain achilles pain on the calf raise ISO, so went up 2.5kg, which still felt OK.
So 10kg mid next week most likely
-
Sunday 19th December 2021
Still a bit sore all over
Still fairly hot, but not too bad once you get into it
Continuing to dial back RPE on most things
----
Waking mobility work and upper body stretches
pre workout - soft tissue work for lupper body, and some lower
Tendon health+rehab - fasted - Upper 1, day 2
10G beef gelatin + 1g vitamin C one hour before session
Bodyweight with shoes - 88.8kg
general mobility drills
Walking on sides of ankle, side to side ankle rocking drills
rotating sets - 1 mins rest
A) Leg extension ISO, single leg - pushing against strap, 80 degree knee angle at 70% effort - 30 secs x 3 sets
B1) Seated soleus calf raise ISO, single leg - SSB on safety bar and knee, neutral foot position - 30secs x SSB+15kg, 20kg, 22.5kg, 25kg, 27.5kg
B2) Calf raise, single leg - 3 secs up, hold, 3secs down - BW x10, weight vest 6kg 2x10 @ RPE 7
BBall ball control and dribbling drills - 15 mins
Mostly stationary stuff
Band pull aparts - horizontal x 20, Diagonals, thumbs up - Rogue light band x10 each axis
split squat ISO, rear leg straight, at 90 degrees - x 1 min - 30 secs actively pushing legs outwards
----
rotating sets - 1 mins rest
rotating sets - 2-3 mins rest
A) Bulgarian split squat - slightly arm supported, 3 secs down and up - BW x10, weight vest 10kg 2x10
B) Bench - grip 2.5 inches from smooth area - 20kg x15, 40kg x12, 60kg x8, 70kgx7, 80kg x1
1) 85kg x7 @ RPE 9.5
3) 2-3 sec eccentric - 70kg 3x5 @ RPE 6
think I blew my load on the 70kg warm up set....
D) High angle rows - 20kg x15, 40kg x12, 60kg x10, 70kg x6
deadlifted off the floor -
80kg x8@ RPE 7
80kg x8 @ RPE 8
80kg x6 @ RPE 8
A) Push ups
deficit - on dumbbell handles - feet elevated 20 inches - BW x 15 @ RPE 7
B) Single Leg glute bridge - hold at top - BW x10, x11 @ RPE 8
C) Inverted row - using bench press height bar, feet on 20 inch bench, bench press grip width - BW x10 reps @ RPE 10 (chest an inch from bar on last rep)
A) Dumbbell curl - 15lbs x12, 25lbs x5, 30lbs x8, 27.5lbs x8 @ RPE 8
B) Ivanko super gripper - 70lbs x10
left hand - 85lbs x12, x10, x9 @RPE 7
right hand- 85lbs x12, x10, x9 @RPE 6.5
reduced loads quite a bit, for better quality reps
Sharapova band cuff/trap/serratus exercise - light Rogue mind band - x3, x2 trips up/down wall
LU raises - controlled - 2.5kg plate x15 @ RPE 7, 5kg plate 2x10 @ RPE 8
----
stretch
-
Monday 20th December 2021
Upper body achey, but lower body is pretty sore
Some inflamed feeling in both achilles but it got better later in the day
Sleep schedule has been erratic. Total day off today
-
Tuesday 21st December 2021
Feeling better, but still not quite right
Still resting
----
Waking mobility work and upper body stretches
Calf raise ISO -
on step - at neutral 1x30 secs, chain dip belt+7.5kg 4x30secs
Pushing against strap around knees ISO - glute medius - at 70% effort - 4 x30secs
Leg extension/leg press hybrid ISO, single leg - sitting in chair pushing back against wall with feet into floor, 80-90 degree knee angle at 70% effort - 30 secs x 4 sets
Glute bridge hold - 2x 30secs
Active stretch lats, pecs between sets
calf and couch stretch after
-
Wednesday 22nd December 2021
Left knee hurt today, I think the upper part of the patella tendon, so will have to regress back again...
Will push Sumo deadlifts in the mean time
----
Morning mobility work and upper body stretches
pre workout - soft tissue work for lower body and upper back
TFL rectus femoris, and hip flexor stretch
Tendon health+rehab - Day 4 Lower2
10G beef gelatin + 1g vitamin C one hour before session
Bodyweight in shoes = 88.8kg
general mobility drills
Walking on sides of ankle, side to side ankle rocking drills
side leg raises x 20 each leg
rotating sets - 1 mins rest
A) Leg extension ISO, single leg - pushing against strap, 80 degree knee angle at 70% effort - 30 secs x 3 sets
B1) Seated soleus calf raise ISO, single leg - SSB on safety bar and knee, neutral foot position - 30secs x SSB+ 20kg, 25kg, 27.5kg, 30kg, 32.5kg
still trying to find the right load, still somewhat easy right now
B2) Calf raise, single leg - 3 secs up, hold, 3secs down - BW x10, chain dip belt + 7.5kg x10, +10kg 2x10 @ RPE 7
BBall ball control and dribbling drills - 10 mins
Mostly stationary stuff
broom handle behind the neck press, pushing backwards into shoulder dislocate stretch position x20 + Shoulder dislocates x few sets
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 20 inch bench - x 20secs each side
Front plank x 30 secs
Alternating sets - 1 mins rest
A) Kettle bell Swing - 40kg x8 warmup
40kg 3x8
B) Squats -
Overhead squat - slow tempo 20kg x5, 30kg x5
5 hang snatch high pull + 1 power snatch + 3 high hang power snatch before set
Front Squat - oly shoes - 5 secs down, 3 sec up - 20kg x5, 40kg x5, 60kg, x4, 80kg x3, 85kg x3 @ RPE 7 (+2.5kg)
A) High bar squat - oly shoes - 4 secs down, 2 secs up - 60kg 2x3, 80kg 2x3, 100kg x3, x1, 110kg x2, 120kg,
130kg x1 @ RPE 8
B) Low bar squat - oly shoes - 3 sec down, controlled up - 60kg x3, 80kg x2, 100kg x2
left knee hurt, I think it's the upper part of patella tendon, so shut things down.
It actually hurts in the upper part of the concentric, rather than at the bottom or on the way down, so not like you expect.
Alternating sets - 3 mins rest
A) Sumo Deadlift - oly shoes, hook-gripped, bar not controlled between reps - 60kg x10, 80kg x4, 100kg x4, 110kg x4, 120kg 4 @ RPE 7
B) Wall Tibialis raise - in oly shoes (DoWin Rogues) - free standing warmup BW x10
BW x5, x7, x10, x8 @ RPE 8
C) RDL - oly shoes, hook-gripped, lowered under control to just above the floor - 20kg x10, 60kg x6, 80kg x6, 100kg x5, 110kg x5 @ RPE 7
Both Sumo deadlift and RDL felt good, strong, powerful, and no lower back stress. Just good glute activation.
-
Thursday 23rd December 2021
The interrupted squat volume sure makes me feel better today than my usual post session feels, so likely been doing too much.... 3 hour sessions says as much :ninja:
Left knee not feeling as bad as I was expecting based on yesterday, but still sore.
It hurts when the leg is fully extended and flexed, and feels around where the patella tendon connects to the knee cap, based on touch and pressure.
Walking upstairs feels fine.
Achilles feel no worse after yesterday, so will continue as is
decided to do nothing today and monitor how the left patella feels tommorrow
-
Friday 24th December 2021
Lower back/erectors feeling more sore today, but I feel quite good overall in terms of freshness. Again due to less squats
Left patella tendon feels no different after the full day of rest yesterday, so will start loading it today.
----
Waking mobility work and upper body stretches
Split squat ISO -rear leg straight, at 90 degrees, on balls of feet x 1 min
Calf raise ISO -
on step - at neutral 1x10 secs, chain dip belt+10kg 4x35secs
Pushing against strap around knees ISO - glute medius - at 70% effort - 4 x30secs
Wall sit ISO, single leg - two legs +10kg x 30 secs
single leg at 30-40 degree knee angle - 30 secs x 4 sets
Glute bridge hold - 2x 30secs
Active stretch lats, pecs between sets
calf and hip flexor/TFL stretch after
6 hours later
Calf raise ISO -
on step - at neutral 1x10 secs, chain dip belt+10kg 4x35secs
Wall sit ISO, single leg - two legs x 30 secs
single leg at 30-40 degree knee angle - 30 secs x 4 sets
-
Saturday 25th December 2021
posterior chain still sore
didn't feel like training so more rest
----
Waking mobility work and upper body stretches
Calf raise ISO -
on step - at neutral 1x15 secs, chain dip belt+10kg 4x45secs
Wall sit ISO, single leg - two legs x 30 secs
single leg at 30-40 degree knee angle - 30 secs x 4 sets
-
Sunday 26th December 2021
Posterior chain still a little sore, but overall starting to feel decent
Left patella tendon feeling better, but still hurts when walking downstairs when cold
have a bit of gout in my left big toe... everytime I start gaining weight gout is around the corner...
----
skipped the soft tissue work today
Tendon health+rehab - Upper 2, day 4 - fasted
10G beef gelatin + 1g vitamin C one hour before session
Bodyweight with shoes - 90kg
----
general mobility drills
Walking on sides of ankle, side to side ankle rocking drills
split squat ISO, rear leg straight, at 90 degrees - on balls of feet x 30 secs
rotating sets - 30 secs rest
A) Spanish squat ISO - nylon strap, At 30-45 degree knee angle - 4x 30secs
B)Pushing against strap around knees ISO - glute medius - at 70% effort - 4x 30secs
C) Calf raise, single leg - 3 secs up, 3 sec hold, 3secs down, 3 sec pause - BW x10, chain dip belt+10kg x6, +15kg 2x7 @ RPE 7
Quad triple on calf raises :)
Went up 5kg on main sets. Felt OK and still somewhat too light today
BBall ball control and dribbling drills - 20 mins
some slight discomfort on right achilles insertion
Band pull aparts - horizontal x 20, Diagonals, thumbs up - Rogue light band x10 each axis
----
rotating sets - 1 mins rest
A) Hip thrust, single leg - hold at top - BW 2x11 @ RPE 7, BW x10 @RPE 8
B) Dip- dip shrugs x 20, BW x10, x3
cuffs achey at the bottom, so bailed after the first warm up set...
A1) Pull up/Chin up - Hang and 20 scap shrugs,
Pull up - dead hang/paused, wider - BW 2x3
BW x 10 @ RPE 8
Chin up, shoulder width - BWx8 @ RPE 8
Pull up, dead hang/paused, wider - BW x4 @ RPE 8
Chin up, shoulder width - BWx5 @ RPE 7
Not bad hitting 10 reps on pullups @ RPE8, at 90kg total weight, plus the weight of heavy oly shoes ontop
Didn't think I would get over 8 reps!
A2) Single arm dumbbell row - supported - controlled down - 36kg x4, x10 @ RPE 8
B) Overhead press
B1) Military Press - barbell - using bulldog grip, thumbs on smooth - 20kg x10, 30kg x5, 40kg x3
45kg x8 @ RPE 8
Belt - 45kg x10 @RPE 9
Belt made quite a difference, as I only expected to hit 7 or so at RPE 8. Reps were just cranking out
B2) Dumbbell, palms facing, overhead press, arms in line with ears - 15lbs x10, 35lbs x10 @RPE 7
----
"+" = 15 breaths rest
A) Push up - deficit, on dumbbell handles - feet elevated 20 inches - BW x 16 +4+4+4 @ RPE 7 on initial set and @9 on last mini set
B) Band pull aparts - High to low, palms up - Jump stretch light band x 20 +6+6+6 @ RPE 7
C) Sharapova band cuff/trap/serratus exercise - light Rogue mini band - x35, x30, x28 @ RPE 7/8/8
Scare Crow external rotations - 2.5kg plate x 20
Bar hangs - pull up grip 2x30secss
Jefferson Curl - dumbbells 20lbs x10, 30lbs x10
----
stretch
-
Monday 27th December 2021
Damn, my posterior chain is pretty sore, especially my hamstrings.
Upper is a little sore, but not as much as my lower body....
Finally some noticeable improvement to my right achilles insertion, so yesterday is heading in the right direction
Left patella tendon still sore
----
total rest today
-
Tuesday 28th December 2021
Lower back pretty sore
left patella tendon still achey when going downstairs cold, but improving
Body not ready, so more active rest today
----
Waking mobility work and upper body stretches
Split squat ISO - rear leg straight, at 80 degrees, x 30secs
Wall sit ISO, single leg - two legs at 60 degrees 4x30 secs
Calf raise ISO -
on step - at neutral 1x30 secs, chain dip belt+15kg 4x35secs
Glute bridge hold - 2x 30secs
Active stretch lats, pecs between sets
calf and hip flexor/TFL stretch after
upper body mobility/dynamic stretches
-
So the Wit Fitness version of the Reebok Legacy Lifter 2 oly shoe was way discounted down, and I said why not, and bought the second last pair in size 9 from the US website!
I may or may not keep them, but the colour way makes a nice classy contrast to my black, yellow, pink pair :)
I don't think they will get restocked either
(https://i.imgur.com/u4tIUOU.jpg)
(https://i.imgur.com/58WQE8x.jpg)
(https://i.imgur.com/aA5iWYl.jpg)
(https://i.imgur.com/GlVoii9.png)
-
Wednesday 29th December 2021
Posterior chain still sore, although I think the stuff I did yesterday may also be a contributor
Quads and Upper body a bit as well.
----
Morning mobility work and upper body stretches
pre workout - soft tissue work for lower body and upper back
----
Tendon health+rehab - Day 4 Lower2
10G beef gelatin + 1g vitamin C one hour before session
Bodyweight in shoes = 88.8kg
general mobility drills
Walking on sides of ankle, side to side ankle rocking drills
side leg raises x 20 each leg
split squat ISO, rear leg straight, on balls of feet, at 80 degrees knee angle - x 45 secs
rotating sets - 1 mins rest
A)Spanish squat ISO - nylon strap, At 30-45 degree knee angle - 4x 30secs
B) Seated soleus calf raise, single leg - SSB on safety bar and knee, down to neutral foot position - 3 secs up, 3 sec hold, 3secs down, 3 sec pause - SSB+25kg x5, 35kg x7, 40kg x7
still too easy
C) Calf raise, single leg - 3 secs up, 3 sec hold, 3secs down, 3 sec pause - BW x10, chain dip belt+15kg x7, +20kg x7 @ RPE 7
15kg felt too easy, so bumped it up to 20kg
BBall ball control and dribbling drills - 15 mins
more movement today
broom handle behind the neck press, pushing backwards into shoulder dislocate stretch position x20 + Shoulder dislocates x few sets
Front plank x 30 secs
glute bridge hold x 30secs
Side plank with leg abduction - against 20 inch bench - x 20secs each side
Alternating sets - 1 mins rest
A) Kettle bell Swing - 40kg x8 warmup
40kg 3x8
last set was flying, due to contrast from the sumo deadlifts. Throwing the bell up over my head
B) Olys -
3 snatch high pull +1 power snatch + 3 high hang power snatch, with no foot movement x 20kg bar, then 1/4 overhead squat x 10
3 low hang power clean + 3 high hang power clean, with no foot movement x 20kg bar
C) Sumo Deadlift - flat shoes, hook-gripped, bar not controlled between reps - 60kg x4, 80kg x4, 100kg x4,
belt, hookgripped - 120kg x4, 130kg 4, 140kg x5, 150kg x5 @ RPE 7
Surprised by how relatively easy 150kg was as I haven't deadlifted heavy in a while, only second time doing Sumo deadlift this year, and started it last week..
Stayed conservative and left some in the tank. Might just hit 180kg x5 in a few weeks time
Hookgrip was also solid all the way to 150kg
Didn't notice it until I had my shower, but I slightly ripped the skin/callous at the base of my right pinky...
Used Merrell Vapor Glove 4, barefoot style shoes, today instead of oly shoes, but still facing down the slope of the garage
http://www.youtube.com/watch?v=qpMxDIK7LwQ
Alternating sets - 2 mins rest
A) RDL - oly shoes, hook-gripped, lowered under control to just above the floor - deadlifted off the floor - 100kg x8, 110kg x8 @ RPE 7
B) Wall Tibialis raise - in oly shoes (legacy Lifter 2) - free standing warmup BW x10
BW x8, x7, x7 @ RPE 8/8/9
Bulgarian Split Squat - 3sec up and down - BW x 10
Side Lying Clam - hip straight, resisting the band eccentric, hold at top - IronEdge XXHeavy band x 10 each side, XXheavy+medium band x12, x13 @ RPE 7
-
Wednesday 29th December 2021
Posterior chain still sore, although I think the stuff I did yesterday may also be a contributor
Quads and Upper body a bit as well.
----
Morning mobility work and upper body stretches
pre workout - soft tissue work for lower body and upper back
----
Tendon health+rehab - Day 4 Lower2
10G beef gelatin + 1g vitamin C one hour before session
Bodyweight in shoes = 88.8kg
general mobility drills
Walking on sides of ankle, side to side ankle rocking drills
side leg raises x 20 each leg
split squat ISO, rear leg straight, on balls of feet, at 80 degrees knee angle - x 45 secs
rotating sets - 1 mins rest
A)Spanish squat ISO - nylon strap, At 30-45 degree knee angle - 4x 30secs
B) Seated soleus calf raise, single leg - SSB on safety bar and knee, down to neutral foot position - 3 secs up, 3 sec hold, 3secs down, 3 sec pause - SSB+25kg x5, 35kg x7, 40kg x7
still too easy
C) Calf raise, single leg - 3 secs up, 3 sec hold, 3secs down, 3 sec pause - BW x10, chain dip belt+15kg x7, +20kg x7 @ RPE 7
15kg felt too easy, so bumped it up to 20kg
BBall ball control and dribbling drills - 15 mins
more movement today
broom handle behind the neck press, pushing backwards into shoulder dislocate stretch position x20 + Shoulder dislocates x few sets
Front plank x 30 secs
glute bridge hold x 30secs
Side plank with leg abduction - against 20 inch bench - x 20secs each side
Alternating sets - 1 mins rest
A) Kettle bell Swing - 40kg x8 warmup
40kg 3x8
last set was flying, due to contrast from the sumo deadlifts. Throwing the bell up over my head
B) Olys -
3 snatch high pull +1 power snatch + 3 high hang power snatch, with no foot movement x 20kg bar, then 1/4 overhead squat x 10
3 low hang power clean + 3 high hang power clean, with no foot movement x 20kg bar
C) Sumo Deadlift - flat shoes, hook-gripped, bar not controlled between reps - 60kg x4, 80kg x4, 100kg x4,
belt, hookgripped - 120kg x4, 130kg 4, 140kg x5, 150kg x5 @ RPE 7
Surprised by how relatively easy 150kg was as I haven't deadlifted heavy in a while, only second time doing Sumo deadlift this year, and started it last week..
Stayed conservative and left some in the tank. Might just hit 180kg x5 in a few weeks time
Hookgrip was also solid all the way to 150kg
Didn't notice it until I had my shower, but I slightly ripped the skin/callous at the base of my right pinky...
Used Merrell Vapor Glove 4, barefoot style shoes, today instead of oly shoes, but still facing down the slope of the garage
http://www.youtube.com/watch?v=qpMxDIK7LwQ
Alternating sets - 2 mins rest
A) RDL - oly shoes, hook-gripped, lowered under control to just above the floor - deadlifted off the floor - 100kg x8, 110kg x8 @ RPE 7
B) Wall Tibialis raise - in oly shoes (legacy Lifter 2) - free standing warmup BW x10
BW x8, x7, x7 @ RPE 8/8/9
Bulgarian Split Squat - 3sec up and down - BW x 10
Side Lying Clam - hip straight, resisting the band eccentric, hold at top - IronEdge XXHeavy band x 10 each side, XXheavy+medium band x12, x13 @ RPE 7
Dang dude your back is handling those really well (and your hams as well, im just commenting because back is the limiting factor for me). Pretty fast and form is pretty clean looking, rdls low
-
Dang dude your back is handling those really well (and your hams as well, im just commenting because back is the limiting factor for me). Pretty fast and form is pretty clean looking, rdls low
The main thing is the recent change in my getting my body to use the glutes to take the brunt of the load and move it as well, as opposed to the lower back.
Which has also spilled over to my BBall movements and dribbling, which tends to hammer my lower back before.
All the single leg hip thrust and glute bridge holds helped here.
But the combo of kettlebells wings and sumo deadlifts to hypertrophy the multifidus was the biggest factor... I do a lot of bodyweight sumo deadlifts every morning when I get up as part of my mobility work in the bathroom :)
Focusing on squeezing the glute and stretching out the hip flexors while doing so
I came across this article by Dr Andrew Lock that gave me a clue
https://breakingmuscle.com/fitness/keep-sumo-deadlifting-unorthodox-rehab-for-lumbar-injuries/
https://breakingmuscle.com/fitness/newtons-3rd-law-and-how-to-leverage-massive-deadlifts/
quote from insta post below
SUMO SOLUTION TO A DEADLIFTING BACK PAIN.
For those who say “you adapt”. Well he sure did, he adapted to end up having back pain from poor technique.
The segmental failure was giving him pain due to overuse. It hurt to lift.
All tissue has fatigue and load capacity.
He had a lack of segmental spinal control and the adaptation was to try and stabilise with a lumbar kyphosis !
Poor technique adaptation becomes habit. That’s Motor Control Theory, a basis of neurological physiotherapy.
Correcting technique by introducing a Sumo position and emphasis on Lat contraction resolved the problem.
The Lats act like a retinaculum. That is a band of tissue that bounds down others to create a more efficient lever system.
The Sumo increased the Hip Torque involvement and decreased the External Moment Arm. These are 2 basics of efficient lifting.
Once taught we were able to move back to conventional with lumbar spine control in a month. We also used a better hip hinge and kettlebell swings. There are many options once the pattern is learned.
The best lifters practice best technique without negotiation whether the weight is light or heavy. You get what you practice.
-
Thursday 30th December 2021
I feel all warm and tingly, it's a state I have inbetween fresh and drained feeling after doing heavy lifts.
So I guess I just did the right amount yesterday
Posterior chain is pretty sore all round. Upper back a bit, and biceps for some reason... but it could be due to the kettlebell swings
Quads a bit as well.
Achilles felt no worse after yesterday, and a bit better
----
Wall sit ISO, single leg - two legs at 60 degrees 4x30 secs
was going to do a complete rest day, but ended up doing some wall sits
-
Friday 31st December 2021
Posterior chain still sore
Left patella tendon no longer hurts when straight and flexed, so I will be able to move on to slow tempo leg extensions
But it's still quite achey when going down stairs cold and doing and fast flexed reactive movements
decided to get more active today, but hopefully it's not too early and flare up my achilles....
----
Waking mobility work and upper body stretches
-----
Calf raise ISO -
on step - at neutral 1x30 secs, chain dip belt+20kg 4x35secs
Active stretch lats, pecs between sets
bumped up another 5kg felt OK, but a bit harder, calves starting to burn near the end of each set
Split squat ISO - rear leg straight, on balls of feet at 80 degrees, x 45secs
Wall sit ISO, single leg - two legs at 60 degrees 2x30 secs
Spanish squat ISO - nylon strap, At 30-45 degree knee angle - 2x 30secs
Leg extension ISO, single leg - pushing against strap, 80 degree knee angle at 70% effort - x 30 secs
30 degrees 2x30 secs
Left patella tendon ached on the 30 degree sets but not on the 80 degree one, hmmm
Assisted Hip Airplane stretch - 5x3 secs each side
Glute bridge hold - 2x 30secs
side leg raises x20 each side
upper body mobility/dynamic stretches
BBall ball control and dribbling drills - 30 mins
more movement and a few shooting drills against wall - no achilles pain
walk/hike - 30 mins
middle of the walk - backward walking up a 30-35 degree sloped path x 2 mins
stretch
-
Saturday 1st January 2022
A little achey all over
Right Achilles insertion feels a little inflamed from yesterday, but not too bad, feels more like general post exercise ache that should go away after rest rather than a flare up
----
total rest today
-
Sunday 2nd December 2022
Still sore in lower body, and a bit in upper.
Not feeling the greatest but the show must go on
Right achilles feeling better and back to the usual baseline
----
Waking mobility work and upper body stretches
pre workout - soft tissue work for lupper body, and some lower
Tendon health+rehab - fasted - Upper 1, day 2
10G beef gelatin + 1g vitamin C one hour before session
Bodyweight with shoes - 90.6kg
general mobility drills
Walking on sides of ankle, side to side ankle rocking drills
BBall ball control and dribbling drills - 10 mins
wasn't feeling it so cut it short
rotating sets - 1 mins rest
split squat ISO, rear leg straight, at 90 degrees - x 45 secs
A) Leg extension ISO, single leg - pushing against strap, 80 degree knee angle at 70% effort - 30 secs x 3 sets
B1) Seated soleus calf raise ISO, single leg - SSB on safety bar and knee, down to neutral foot position - 3 secs up, 3 sec hold, 3secs down, 3 sec pause -
SSB+10kg x5, +20kg 2x7 @ RPE8
B2) Calf raise, single leg - 3 secs up, 3 sec hold, 3secs down, 3 sec pause - BW x5, +21kg 2x7 @ RPE 8
split squat - slightly arm supported, 3 secs down and up - BW x10
Band pull aparts - horizontal x 20, Diagonals, thumbs up - Rogue light band x10 each axis
Bench - grip 2.5 inches from smooth area - 20kg x15, 40kg x10, 60kg x6, x5, 75kgx3
1) 85kg x6 @ RPE 9
2) 2-3 sec eccentric - 70kg x10 @ RPE 9
3) 2-3 sec eccentric - 70kg 2x7 @ RPE 7
Regressed on 85kg set... due to bad day or 2 weeks since last bench session, or all the above....
rotating sets - 2-3 mins rest
A) High angle rows - 20kg x15, 60kg x8, 70kg x6
deadlifted off the floor -
80kg x10 @ RPE 8
80kg x8 @ RPE7.5
straps - 80kg 2x8 @ RPE 7
felt my glutes fire on these, with no lower back stress.
Straps made quite a difference in perceived effort, able to crank out cleaner easier reps
B) Single Hip Thrust - hold at top - BW x12 @ RPE 7, 5kg plate on hip x10 @ RPE 7
felt a lot easier than last week, so starting to load it. even 5kg was not hard
C) Bulgarian split squat - secs down and up - BW x10, 10kg weight vest x10
----------
A) Dumbbell curl - 15lbs x10, 25lbs x10, x10 @ RPE 7/8
B) Ivanko super gripper - 70lbs x10
left hand - 85lbs x13, x7, x7 @RPE 9/8/8
right hand- 85lbs x13, x7, x7 @RPE 8/7/7
LU raises - controlled - 2.5kg plate x5, 5kg plate x10 @ RPE 8
forearms felt beat up on these
Sharapova band cuff/trap/serratus exercise - light Rogue mind band - x32, x35 @ RPE 7/8
----
stretch
-
Found someone selling the leg extension unit for my Ironmaster flat bench on Gumtree, so I'm gonna grab that so I don't have to do ghetto leg extensions!
(https://i.ebayimg.com/images/g/17EAAOSwxodh0j8q/s-l800.webp)
People seem to hype up the Nike Romaloes 2 as still the best oly shoe even now
Well I got some black Romaleos 2s today from Gumtree for $20AUD, in great condition as well, and they are not smelly! :)
Although at size 10.5US it's 1 size too big... I wear size 9 in my Legacy Lifter 2s, but with straps on tight my feet don't move and no heel slip.
The front foot flexibility is quite similar between the shoes, was surprised by that. I thought the Rom2 would be more stiff.
So the LL2 feels closer to the Rom2 than the Romaleos 4, just has a more aggressive heel height to fore foot rake.
Rom 4s feel stiffer, clunky and boot like compared to these 2, and the curved front that makes you rock forward, hard to make the toes touch the floor.
I have wide paddle shaped feet, over 4 inch wide at 26cm.
And the Rom2 is actually not wider at the toes than the LL2, it is wider at the mid foot though.
I think the LL2 feels more comfortable to me, more padded upper and similar soft heel area.
(https://i.imgur.com/xFbkq2T.jpg)
(https://i.imgur.com/zTyFGzm.jpg)
(https://i.imgur.com/mbuC961.jpg)
(https://i.imgur.com/BMFr0lj.jpg)
(https://i.imgur.com/47PXBeY.jpg)
(https://i.imgur.com/TSilcr4.jpg)
(https://i.imgur.com/09QL1VL.jpg)
(https://i.imgur.com/P9ciwUl.jpg)
-
Tuesday 4th December 2021
Starting to freshen up but will wait till tomorrow to do next full session
Right achilles back on track
left patella tendon still sore when walking downstairs, but strangely does not hurt when doing leg extensions
----
rotating sets
Split squat ISO - rear leg straight, on balls of feet at 80 degrees, x 45secs
Calf raise ISO -
on step - at neutral 1x30 secs, chain dip belt+20kg 4x35secs
Active stretch lats, pecs between sets
Leg extension ISO, single leg - lightly pushing against strap at 60 degree knee angle - 30 secs x 20kg, 25kg, 25kg, 30kg
Man it feels good to do proper leg extensions on a proper unit with pads.
The Ironmaster attachment feels smooth
After some full range leg extensions I held the ISO with plates and lightly pushing against a nylon strap to put the leg at the correct angle and minimize movement and shakes
No patella discomfort even on the heaviest set today, which felt fairly hard, but not at limit
Assisted Hip Airplane stretch - 5x5 secs each side
Glute bridge hold - 3x 30secs
A couple of sets of leg curls on my new Ironmaster leg ext/curl attachment - 5kg x10, 10kg x10 easy sets
upper body mobility/dynamic stretches
lower body stretches
-
Wednesday 5th January 2022
Slightly achey from the stuff I did yesterday.
Not in terms of DOMs, but the muscles feel sore when I was doing soft tissue work on them
Left Patella tendon is improving, and responding well to the leg extension ISO
changing things up a bit so that every main session is more or less full body, every 3 days
----
Morning mobility work and upper body stretches
pre workout - soft tissue work for lower body and upper back
----
Tendon health+rehab - Day 3 Lower2
10G beef gelatin + 1g vitamin C one hour before session
Bodyweight in shoes = 89.6kg
general mobility drills
Walking on sides of ankle, side to side ankle rocking drills
split squat ISO, rear leg straight, on balls of feet, at 80 degrees knee angle - x 45 secs
rotating sets - 1 mins rest
A) Leg extension ISO, single leg - lightly pushing against strap at 60 degree knee angle - 20secs x10kg, x20kg,
30secs x 30kg, 32.5kg, 32.5kg
1/10 pain in left patella tendon on heaviest sets. 32.5kg was fairly hard, could feel the quads shaking a tiny bit
B) Seated soleus calf raise, single leg - SSB on safety bar and knee, down to neutral foot position - 3 secs up, 3 sec hold, 3secs down, 3 sec pause - SSB+25kg x5, 35kg x7, 45kg x7 (+5kg)
went up 5kg on top set which felt quite hard
C) Calf raise, single leg - 3 secs up, 3 sec hold, 3secs down, 3 sec pause - BW x5, chain dip belt+22.5kg x7, +25kg x7 @ RPE 8
+5kg on top set, was hoping that it would drop reps down a bit, but still not there.
BBall ball control and dribbling drills - 5 mins
short and sweet
broom handle behind the neck press, pushing backwards into shoulder dislocate stretch position x20 + Shoulder dislocates x few sets
Front plank x 30 secs
glute bridge hold x 30secs
Side plank with leg abduction - against 20 inch bench - x 30secs each side
Alternating sets - 1 mins rest
A) Kettle bell Swing - 40kg x8 warmup
40lbs x8 - over head
24kg 3x8 to head level
moved up to my 24kg (53lb) kettlebell, which felt quite a bit harder than the usual 40lb one I had been using
B) Olys -
3 snatch high pull +1 power snatch + 3 high hang power snatch, with no foot movement x 20kg bar, then 1/2 overhead squat x 10
3 low hang power clean + 3 high hang power clean, with no foot movement x 20kg bar
C) Sumo Deadlift - flat shoes, hook-gripped, bar not controlled between reps - 60kg x4, 80kg x4, 100kg x4,
belt, hookgripped - 120kg x4, 140kg 4, 150kg x1, 160kg x1, 165kg x1 @ RPE 8
belt, straps - 140kg x12 @ RPE9
Sumo deadlifts not feeling quite as easy as last session... felt light headed on every set over 120kg... the novelty has worn off..
But they all look decently fast.
Just guessing the RPE on the 165kg single as it looked quick, but felt heavy, and I have no frame of reference as to what a RPE 8 deadlift should feel like yet as holding anything over 140kg in my hands feels heavy!
140kg x12 = 200kg 440lb e1RM, but the last 2 reps didn't quite get full hip extension after watching the video, but I think I should still be able to sumo deadlift 180kg at the very least.
Alternating sets - 2 mins rest
A) RDL - oly shoes, hook-gripped, lowered under control to just above the floor - deadlifted off the floor - 100kg x8 @ RPE 7
B) Wall Tibialis raise - in oly shoes (Romaleos 2) - free standing warmup BW x10
BW x8, x9, x9 @ RPE 8/8/9
C) Squats
front squat 20kg x5
High bar squat - 20kg x10, 40kg x8
Low bar squat - 20kg x10, 40kg x8
Was trying these out and no patella pain
"+" = 20 secs rest
Push up - deficit, on dumbbell handles - feet elevated 20 inches - BW x 20 +4+4+3 @ RPE 8 on initial set and @9 on last mini set
Inverted row - using bench press height bar, bench press grip width - BW x10, BW x15 +4+4+3 @ RPE 9
Dumbbell, overhead press, arms in line with ears - rotating grip - 15lbs x10, 25lbs 2x10 @RPE 6/7
Band pull aparts - High to low, palms up - Jump stretch light band x 20 @ RPE 7
Scarecrow external rotation - 2.5kg plates 2x12 @ RPE 7
Leg curls - 10kg x10, 20kg 2x10 @RPE 7/7.5
don't know if these are necessary, but will roll with them for now. I think it should help the pump the hamstrings with blood after the deadlifts and RDLs
Side Lying Clam - hip straight, resisting the band eccentric, hold at top - BW x 5 each side, XXheavy+medium band 2x15 @ RPE 7
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stretch
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Thursday 6th January 2022
Moderately sore all over, erectors the most sore in a good way.
Despite pushing deadlifts fairly hard yesterday, I'm not drained, even even have any warm tingly feeling - my body works in mysterious ways....
I think squats hit my system harder despite using lighter weights. Just more strain involved for longer durations.
Hamstrings not as sore as I expected.
Achilles feels about the same as usual.
Left patella tendon feeling good - the leg extension + strap holds appears to be a game changer vs everything else I have used so far.
Perfect, repeatable and controlled stress every time
----
Waking mobility work and upper body stretches
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Friday 7th January 2022
Damn erectors even more sore than yesterday!
Less sore all over from the rest
Wasn't planning to do upper body stuff today, but did so anyway.
Took it relatively easy though, apart from bench....
----
Waking mobility work and upper body stretches
pre workout - soft tissue work for feet
Tendon health+rehab - fasted - day 4
10G beef gelatin + 1g vitamin C one hour before session
Bodyweight with shoes - 90.6kg
general mobility drills
Walking on sides of ankle, side to side ankle rocking drills
Assisted Hip Airplane stretch - 5x5 secs each side
Side leg raises x 20 each side
Split squat ISO - rear leg straight, on balls of feet at 80 degrees, x 45secs
rotating sets - 1 mins rest
A) Leg extension ISO, single leg - front elevated 5 inches, lightly pushing against strap at 60 degree knee angle - 20sec x10kg, x20kg,
30 secs x 30kg, 30kg, 32.5kg, 35kg
Elevated front of unit 5 inches to make the lower range harder. 35kg was fairly tough, some minor leg shake starting to show, but no patella tendon pain
B) Pushing against strap around knees ISO - glute medius - at 70% effort - 4 x30secs
C) Calf raise ISO - on step - at slightly above neutral 1x30 secs, chain dip belt+10kg x 30secs, 30secs x 25kg, 25kg, 25kg 27.5kg
Will use 30kg next time as 27.5kg not too hard and no pain. So moving to the empty SSB bar
Leg Curl - front elevated 5 inches - 10kg 2x20 @ RPE 5
Just pumping blood into my hammies
BBall ball control and dribbling drills - 10 mins
Dips - dip shrugs BW x20, BW 2x10
Bench - grip 2.5 inches from smooth area - 20kg x15, 40kg x10, 60kg x8, x3, 70kgx3, 80kg x1
1) 85kg x7 @ RPE 10
Pull up - Hang and 20 scap shrugs,
dead hang/paused, wider - BW x3, x6, x5 @ RPE 7
Inverted row - using bench press height bar - BW x5, reverse grip x 15 @ RPE 7
Straight Bar Dip - BW x4 @ RPE 6
Bar hangs - pull up grip x3 0secs, chin grip x 30secs
-
Saturday 8th January 2022
Upper body and calves fairly sore, and my quads are a bit as well.
ISO do cause a bit of muscle damage... so doing them everyday or even twice a day is probably not the right move now.
So I need a days rest to allow the tendon collagen turnover to be in positive balance, which was my mistake before....
Right Achilles insertion still hurts when walking cold, right when it's full stretched behind you
Left patella tendon does not appear to hurt when walking downstairs now, at least much less than before. Didn't notice any pain today.
Same for right glute medius tendon, finally completely ache free - it used to hurt a bit when doing leg extensions holds as well before, but no sign of it lately
----
Waking mobility work and upper body stretches
mild kneeling rectus femoris and hip flexor stretch, keeping knee at 90 degrees or more
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Sunday 9th January 2022
Upper body still pretty sore, and erectors still a bit, but much better now
----
skipped the soft tissue work today
Tendon health+rehab - Upper 2, day 5 - fasted
10G beef gelatin + 1g vitamin C one hour before session
Bodyweight with shoes - 90.4kg
----
general mobility drills
brief BBall dribbling
Walking on sides of ankle, side to side ankle rocking drills
split squat ISO, rear leg straight, at 90 degrees - x45 secs
rotating sets - 30 secs rest
A1) Leg extension ISO, single leg - front elevated 5 inches, lightly pushing against strap at 60 degree knee angle - 20sec x20kg,
30 secs x 30kg, 32.5kg, 35kg, 37.5kg @ RPE 7 (+2.5kg)
37.5kg felt fairly hard, with some minor leg shake starting to appear.
A2) Leg extension, single leg - front elevated 5 inches, 3 secs up, 3 sec hold, 3 secs down - 10kg x7, 20kg x12 @ RPE 7
some minor discomfort on left patella tendon when fully locked out
B1) SSB Calf raise, single leg - 3 secs up, 3 sec hold, 3 secs down to neutral, 3 sec pause - BW x3, 10kg x3, 30kg x7, 35kg x7, 40kg x7 @ RPE 8
For some reason SSB feels lighter than the same weight on a dip belt+weight vest... so topped out at 40kg today with a 1.5 min set time!
B2) Seated soleus calf raise, single leg - SSB on safety bar and knee, down to neutral foot position - 3 secs up, 3 sec hold, 3secs down, 3 sec pause - SSB+35kg x5, 42.5kg 2x7 @ RPE 8
----
rotating sets - 2 mins rest
A1) Hip thrust, single leg - hold at top - BW x6 , 10kg plate on hip 2x8 @RPE 8 (+5kg)
A2) Bulgarian split squat - 3 secs down and up - BW x10, dip belt +15kg 2x10 @ RPE 6 (+5kg)
B1) Military Press - barbell - using bulldog grip - 20kg x10, x5, 40kg x3
Belt - 50kg 2x8 @RPE 8/8.5 (+10kg -2reps)
B2) Dips- dip shrugs x 20, BW x12 @6, Weight vest +10kg x12, x8 @ RPE 7
back to pain free status... not sure why it started hurting last session
C) Pull up/Chin up - Hang and 20 scap shrugs,
Pull up - dead hang/paused, wider - BW x3, weight vest +10kg 3x3 @ RPE 7
Chin up, shoulder width - BW x6, x5 @ RPE 7/8
A) Single arm dumbbell row - supported - controlled down - 45lbs x10, 36kg x3, 2x11 @ RPE 8/9 (+1 rep)
time to go up to 40kg next time
B) Squats
front squat 20kg x5, 40kg x5, 50kg x5, 60kg x5
High bar squat - 20kg x10, 40kg x5, 50kg x5, 60kg x5
Low bar squat - 20kg x10, 40kg x5, 50kg x5, 60kg x5
still comfortable and pain free
----
Bench- grip 2.5 inches from smooth area - 20kg x15, 40kg x10, 60kg x 17 @ RPE 9
Ivanko super gripper - 70lbs x10
85lbs x1 +10 sec max effort ISO hold x 4 sets
changing things up to target straight grip strength
Sharapova band cuff/trap/serratus exercise - light Rogue mini band - 2x25 @ RPE 7
----
stretch
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Monday 10th January 2022
Pretty sore all over, but upper body is a little less than yesterday. Glutes feel smoked in a way I haven't felt in a while.
left patella tendon and right achilles insertion responding well
----
Waking mobility work and upper body stretches
mild kneeling rectus femoris and hip flexor stretch, keeping knee at 90 degrees or more
tested out newly acquired figure 8 lifting straps.
Works well for stretching my pecs/lats on the veranda metal railing, which can be a bit taxing on the grip and a bit painful
I got them for deadlifts and other things as my other pair of open ended oly lifting straps are a pain in the ass to set up every time.
Also thought of ways to use my Leg extension/curl attachment for other things as well -
like using the rollers for Bulgarian split squats
Can kinda do loaded hip thrust on it.
On my bench you can tilt the whole unit into the air, so might be able to do inclined loaded reverse hypers, resting the leg extension pad on the back of the thigh
like this, but with the leg extension unit on the end
http://www.youtube.com/watch?v=nNEAGZ75Kt4
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Tuesday 11th December 2021
feeling fresher but still a bit sore all over, but will train tomorrow
----
Waking mobility work and upper body stretches
Kneeling rectus femoris and hip flexor stretch at 90 degrees throughout the day
Calf raise ISO - single leg - at top, actively pushing up at 70% effort - 30secs x 3 sets
Against wall - body at 45 degrees, pushing against wall at 70% effort - straight leg, mid range - 30 secs x 2 sets
bent knee, mid range - 1x 30secs
Active stretch lats, pecs between sets
wall calf stretches
Trying some different things out.
Thought of a way to do high effort calf raise ISO against the wall to load the achilles tendon without having to use weights
Resisting the force with the top of my head and forearms against the wall, so my serratus get some work as well.
Don't know why I didn't do this sooner... and it's a bit more sports specific than standing calf raise holds.
Kinda like the drive phase of a sprint.
this is another way to do it, which I didn't think of
http://www.youtube.com/watch?v=9wWUjTugWCA
Glute bridge hold - pushing up at 70% effort - BW 3x 30secs
some light reps of 30kg sumo deadlifts with 5kg training bumper plates, practicing using my Chinese oly style straps properly....
-
Wednesday 12th January 2022
Still a bit sore in the posterior chain, I think from the stuff I did yesterday...
Right achilles insertion felt OK after yesterday's stuff, a bit better
----
Morning mobility work and upper body stretches
pre workout - soft tissue work for lower body and upper back
----
Tendon health+rehab - Day 1 Lower1
10G beef gelatin + 1g vitamin C one hour before session
Bodyweight in shoes = 90.3kg
general mobility drills
Walking on sides of ankle, side to side ankle rocking drills
BBall ball control and dribbling drills - 10 mins
split squat ISO, rear leg straight, on balls of feet, at 80 degrees knee angle - x 45 secs
Front plank x 30 secs
glute bridge hold x 30secs
Side plank with leg abduction - against 20 inch bench - x 30secs each side
rotating sets - 1 mins rest
A) Leg extension ISO, single leg - lightly pushing against strap at 60 degree knee angle - 20secs x20kg,
30secs x 30kg, 35kg, 35kg
2/10 pain in left patella tendon when lifting the load up to the hold point on heaviest sets.
Normally I would use two legs to lift it up, and then hold with one leg.
C) SSB Calf raise, single leg - 3 secs up, 3 sec hold, 3secs down, 3 sec pause at neutral - BW x5, 30kg x7, 40kg x7, 40kg x6 @ RPE 8
B) Seated soleus calf raise, single leg - SSB on safety bar and knee, down to neutral foot position - 3 secs up, 3 sec hold, 3secs down, 3 sec pause - SSB 35kg x5, 45kg x7, 45kg x6 @RPE 8
broom handle behind the neck press, pushing backwards into shoulder dislocate stretch position x20 + Shoulder dislocates x few sets
Alternating sets - 1 mins rest
A) Olys -
3 low hang power clean + 3 high hang power clean, with no foot movement x 20kg bar
3 snatch high pull +1 power snatch + 3 high hang power snatch, with no foot movement x 20kg bar, then 1/2 overhead squat x 10
B) Kettle bell Swing - 40kg x10 warmup, 24kg 3x6 to head level
Dropped reps down a couple per set to make it less taxing and more forceful
C) Sumo Deadlift - flat shoes, hook-gripped, bar not controlled between reps - 60kg x5, x3, 80kg x5, 100kg x4,
belt, hookgripped - 120kg x4, 140kg 4, 150kg x1, 170kg x1, 180kg x1 @ RPE 8
belt, straps - 145kg 3x4, 1x5 @ RPE6-7
Sumos felt good again, lot of glute stress and minimal lower back.
When 170kg single felt easier than 165kg did last week, I took a shot at 180kg and it went up fine, but did feel my right pec tense a bit. I think it usually means your shoulder rounded forward a bit.
So I think my 1RM is somewhere around 190-200kg. See if I get to 230kg/506lbs by the end of the year!
While getting my bodyweight back under 80kg
I think I overdid the volume of the backoff sets though, quite a sharp increase over the last 2 weeks.
The charts in my RepCount phone App where I keep all data shows a big spike...Just wanna avoid big spikes based on how my tendons have flared up...
http://www.youtube.com/watch?v=0bHNzexfgWc
Alternating sets - 2 mins rest
RDL - oly shoes, hook-gripped, lowered under control to just above the floor - deadlifted off the floor - 100kg x10 @ RPE 8
Debated about doing another set, decided to be safer than sorry
"+" = 20 secs rest
Push up - deficit, on dumbbell handles - push up x10 warmup.
feet elevated 20 inches - BW x 21 +4+4+3 @ RPE 8 on initial set and @9 on last mini set (+1 rep on initial set)
Right pec decided to cramp up a bit just as I finished! A stretch and massage fixed it, but I have noticed I tend to get cramps on Myo-rep sets when the reps get high, so no more Myoreps on these
Inverted row - using bench press height bar, bench press grip width - BW x10, BW x17 +4+4+3 @ RPE 9 (+2 reps on initial set)
Also felt like my right upper arm/forearm was gonna cramp!
Dumbbell, overhead press, arms in line with ears - rotating grip - 15lbs x10, 25lbs 2x12 @RPE 6 (+2 reps)
Dumbell Curl - 15lbs x 20 @ RPE 7
A) Wall Tibialis raise - in oly shoes (Romaleos 2) - free standing warmup BW x10, x3 warmup
BW x5, x7, x7, x8 @ RPE 6/8/8/8
B) Squats
front squat 20kg x5, 40kg x5, 60kg x5
High bar squat - 20kg x10, 40kg x5, 60kg x5, 70kg x5, 80kg x5 @ RPE 5
Low bar squat - 20kg x10, 40kg x5, 60kg x5, 70kg x5, 80kg x5 @ RPE 5
Squats felt good and pain free, increased loads a bit from last time.
Moved bar down a bit onto traps on High bar and it felt a lot better.
Seemed to get rid of that awful good morning feeling at the bottom that makes it feel 2x harder, so more of a smooth up and down motion now.
C) Leg curls - 10kg x10, 20kg 2x12 @RPE 7 (+2 reps)
Side Lying Clam - hip straight, resisting the band eccentric, hold at top - Xxheavy + medium band x10, x16 @ RPE 7
Xxheavy + heavy band x12 @ RPE 7
Moved up 1 band grade on second set
-----
stretch
-
Thursday 13th January 2022
Pecs pretty sore, and erectors a bit, but not too bad everywhere else. Even my posterior chain, erectors, are not as sore as expected.
very mild drained feeling that went after a few hours upon walking. Again a big surprise.
Right achilles feels a little worse after yesterday... sigh...
----
Waking mobility work and upper body stretches
rest
-
Friday 14th January 2022
Slept in, and slept a lot, so didn't get much done. Decided to rest up
Upper body, pecs and posterior shoulder pretty sore, and abs a bit (from deadlifts I think)
Everything else less sore now, and I feel decent
Achilles settling back down.
----
Waking mobility work and upper body stretches
Wall sit - at 60 degrees 3x 30secs
Calf raise ISO - single leg -
Against wall - body at 45 degrees, pushing against wall at 70% effort, resisting with forearms and head -
straight leg, mid range - 30 secs x 3 sets
bent knee, mid range - 30secs x2 sets
Bent knee into pad against wall - 30secs x 3 sets
Active stretch lats, pecs between sets
Kneeling rectus femoris and hip flexor stretch at 90 degrees
I've been testing out using the spirit level app on my phone to measure my leg angles, works pretty well :)
Gonna use it tomorrow to get my leg extension ISO strap set up just right
-
Saturday 15th December 2022
Lower erectors still pretty sore
Upper body still sore as well, but a little less.
----
Waking mobility work and upper body stretches
Tendon health+rehab - fasted - Upper 1, day 2
10G beef gelatin + 1g vitamin C one hour before session
Bodyweight with shoes - 90kg
general mobility drills
Walking on sides of ankle, side to side ankle rocking drills
BBall ball control and dribbling drills - 10 mins
split squat ISO, rear leg straight, on balls of feet, at 80 degrees knee angle - x 45 secs
Front plank x 30 secs
glute bridge hold x 30secs
Side plank with leg abduction - against 20 inch bench - x 30secs each side
rotating sets - 1 mins rest
A) Leg extension ISO, single leg - pushing against strap, 80 degree knee angle at 70% effort - 30 secs x 3 sets
Calf raise ISO - single leg - Against wall - body at 45 degrees, pushing against wall at 70% effort, resisting with forearms and head -
B1a) straight leg, mid range - 30 secs x 2 sets
B2a) bent knee, mid range - 30 secs x2 sets
B2) SSB Calf raise, single leg - 1 sec up, 3 sec hold, 3secs down - on floor - BW x5, +30kg x15, 40kg x 8 @ RPE 7
C) Pushing against strap around knees ISO - glute medius - at 70% effort - 3 x30secs
rotating sets - 2-3 mins rest
A) Bench - grip 2.5 inches from smooth area - 20kg x15, 40kg x10, 60kg x8, x3, 75kgx3
1) 85kg x8 @ RPE 9 (+1 rep)
2) 2-3 sec eccentric - 75kg 3x5 @ RPE 6
Finally, bench progressing again! Rep 8 much less grindy than rep 7 before.
Up 2 reps from 85kg x6 @ RPE 9 last session.
Pecs still sore from last workout as well.
B) High angle rows - 20kg x15, 40kg x10, 60kg x8, x3, 80kg x3
deadlifted off the floor to start -
straps - 80kg x10 @ RPE 8
straps - 80kg x10 @ RPE 8 (+2 reps)
straps - 80kg x10 @ RPE 8 (+2 reps)
I think time to increase the weight
Was a bit uncomfortable due to sore lower back, especially when deadlifting it up.
----
A) Single leg Hip Thrust - hold at top - BW x10, 10kg plate on hip x12, x10 @ RPE 8
B) Dumbbell curl - 15lbs x10, 25lbs x10 @ RPE 6
30lbs x8, x6 @ RPE 8
hmm felt quite a lot easier today, compared to last few sessions, so went up back up to 30lbs. Less fatigue from rows.
C) Bulgarian split squat - 3 secs down and up - BW x10, single arm dumbbell held on working leg side - 50lbs x10 @ RPE 7
------
A) High Bar squat - BW x10, 20kg x5, 40kg x5, 60kg x5, 75kg x5, 90kg x5, 100kg x5 @ RPE 7
Testing out the new 1 inch lower bar position. Finally no more super hard good morning feeling at the bottom
I think having the bar against my neck caused the load to be ahead of my centre of gravity, and make the moment arm too long especially when reversing the load at the bottom.
Squats haven't felt right in a while, until this change
(https://i.imgur.com/nKLN4aR.jpg)
http://www.youtube.com/watch?v=aY2fgSbf8ow
B) Ivanko super gripper - 70lbs x10, 85lbs x 15 @ RPE 8 left, 6 right
102lbs x1 +10 sec max effort ISO hold x 4 sets
C) Leg Curls - 20kg x12, 25kg 2x10 @ RPE 7
---
late at night, skipped stretching
-
Sunday 15th January 2022
Damn traps and obliques pretty sore this morning. I think from the single arm dumbbell Bulgarian split squats
aches all over though
Achilles responded well to yesterday's setup. Doing the calf raise flat on the floor
----
Waking mobility work and upper body stretches
rest
-
Monday 17th January 2022
Upper body still pretty sore, lower body not too bad, and erectors feeling better.
----
BBall ball control and dribbling drills - 20 mins
split squat ISO, rear leg straight, on balls of feet, at 80 degrees knee angle - x 45 secs
Side plank with leg abduction - against 20 inch bench - x 30secs each side
standing Side leg raises x 20 each side
rotating sets
A) Leg extension ISO, single leg - lightly pushing against strap at 60 degree knee angle - 30 secs x 10kg, 20kg, 30kg, 30kg
B) Calf raise ISO - single leg -
Against wall - body at 45 degrees, pushing against wall at 70% effort, resisting with forearms and head -
straight leg, mid range - 30 secs x 3 sets
bent knee, mid range - 30secs x3 sets
C) Pushing against strap around knees ISO - glute medius - at 70% effort - 3 x30secs
Assisted Hip Airplane stretch - 5x5 secs each side x 2 sets
A) Glute bridge hold - pushing up at 70% effort 2x 30secs
B) front plank 2 x30secs
Sharapova band cuff/trap/serratus exercise - light Rogue mini band - 3x20 @ RPE 7
A bunch of front squat walkouts from 40kg, 60kg and 70kg - stretching out things with a full grip around the bar.
feels impossible at first but then not too bad, and the forearms and arms actually stretch out to allow it
upper body mobility/dislocates/ stretches
lower body stretches
-
Tuesday 18th January 2022
Achey from yesterday, but lower back feels recovered
----
Morning mobility work and upper body stretches
skipped soft tissue work today
----
Tendon health+rehab - Day 3 Lower2
10G beef gelatin + 1g vitamin C one hour before session
Bodyweight in shoes = 90.7kg
general mobility drills
Walking on sides of ankle, side to side ankle rocking drills
split squat ISO, rear leg straight, on balls of feet, at 80 degrees knee angle - x 45 secs
Front plank x 30 secs
glute bridge hold x 30secs
Side plank with leg abduction - against 20 inch bench - x 30secs each side
rotating sets - 1 mins rest
A) Leg extension ISO, single leg - pushing against strap at 60 degree knee angle @ 70% effort - 30secs x20kg,
30secs x 30kg, 35kg, 35kg x3 sets
Capping the weight, but pushing harder against the strap now.
Still some minor discomfort from left patella tendon
B) SSB Calf raise, single leg - 3 secs up, 3 sec hold, 3secs down to floor - BW x10, 30kg x5, 40kg x8, x7, x7 @ RPE 8
Alternating sets - 1 mins rest
A) Olys -
5 low hang power clean + 5 high hang power clean, with no foot movement x 20kg bar
5 snatch high pull +5 power snatch + 5 high hang power snatch, with no foot movement x 20kg bar, then 1/2 overhead squat x 10
B) Kettle bell Swing - 40kg x10 warmup, 24kg 3x6
C) Sumo Deadlift - flat shoes, hook-gripped, bar not controlled between reps - 1 sec paused off the floor 60kg x8, 80kg x5, 100kg x4,
belt, hookgripped - 120kg x4, 140kg 4, 160kg x1, 170kg x1 @ RPE 8.5
belt, straps - 130kg x5 @ RPE 8
Felt hard today, so cut things short
Alternating sets - 2 mins rest
RDL - oly shoes, hook-gripped, lowered under control to just above the floor - deadlifted off the floor - 100kg x12 @ RPE 7
belt + straps 100kg x12 @ RPE 8
Push up - deficit, on dumbbell handles - push up x12 warmup.
feet elevated 20 inches - BW x 16, x16 @ RPE6
Inverted row - using bench press height bar, bench press grip width - BW x10, BW x15, x13 @ RPE 8
------
Dumbbell, overhead press, arms in line with ears - rotating grip - 15lbs x12, 25lbs 2x15 @RPE 7/8
Dumbell Curl - 15lbs x 20 @ RPE 6
A) Wall Tibialis raise - in oly shoes (Romaleos 2) - free standing warmup BW x10, x5 warmup
BW x8, x9, x8 @ RPE 7/8/8
B)High bar Squats - oly shoes - 20kg x10, 40kg x8, 60kg 2x5, 7
70kg x5 x 9 sets @ RPE 5
Alternating between Romaleos 2 and 4 oly shoes each set, comparing them.
A lot of sets, which felt kinda hard
Side Lying Clam - hip straight, resisting the band eccentric, hold at top - Xxheavy + heavy band 2x12 @ RPE 7
-
Finally got my Nike Romaleo 4 AMP today!
The oly shoe collection grows....
The Romaleos 4 AMP is size 9.5US and is a little more snug in the toes than the Legacy Lifters in size 9US which fit me like a glove.
(https://i.imgur.com/iBNyRXU.jpg)
I think this might be the best version of the Romaleos 4, because I noticed the straps are thinner and more flexible than the SE and regular models. And can actually reach the full length of the velcro due to this... it is made of different iridescent material that changes shade depending on the angle of view
(https://i.imgur.com/zwmlL2s.jpeg)
I could barely get an inch of velcro contact with the other Romaleos 4 models!
The straps appear to be just a single layer, and slightly ribbed vs the smooth, thicker, multi layered straps of the other models.
So it might not suffer the straps peeling apart issue of the other models...
Toe box of Romaleos 2 is actually not wider than the Romaleos 4, but 4 does feel tighter due to the sharper outer curve. I briefly had a Romaleos 4 in size 10.5US and it is tighter at the front than the Romaloes 2 which currently feels spacious.
(https://i.imgur.com/UPy2CUv.jpeg)
Wider wings on the Romaleos 4 which should add lateral stability
(https://i.imgur.com/R55pIjp.jpg)
After session with it, it still does have the curved front issue, where it tends to rock you forward, and is hard to force the shoe to sit flat. Stiff and clunky feeling. The Legacy Lifter 2 sat flat out of the box.
The Romaleos 2 also sits flat and feels stable, but it is second hand and well broken in. The front rubber feels quite flexible now, like the Legacy Lifter 2.
But I suspect the Romaleos 2 was similar to the Romaleos 4 when new, so I hope it does break in and sit flat eventually when loaded... I know someone with a brand new Romaleos 2 Unlimited, and he said the shoe is really stiff.
I think it looks the best out of the Romaleos 4 colour ways, equal to the SE depending on ether you like white/orange or black shoes...High tech yet organic looking :)
(https://i.imgur.com/vhbUj1s.jpg)
(https://i.imgur.com/vc7bnsc.jpg)
(https://i.imgur.com/U2MaKxr.jpg)
(https://i.imgur.com/Tp5Rq9R.jpg)
-
Wednesday 19th January 2022
VMO, glutes, calves, abs, upper back sore as hell
Other than that, not too bad.
----
rest
-
Now I can be one of those people that wear a black and white shoe :)
(https://i.imgur.com/d0Z2N6P.jpg)
(https://i.imgur.com/hmZSNiy.jpg)
-
Thursday 20th January 2022
Upper back and pecs more sore today
Glutes, quads, adductors and calves still pretty sore
Not ready to train again, so more rest
----
rest
-
Friday 21st January 2022
Upper body still pretty sore, same for quads, glutes, erectors and adductors
So more rest needed
Right achilles feeling improved, seems to be feeling better each day since last session, maybe I need more rest days...
----
Waking mobility work and upper body stretches
Split squat hold - at 80 degrees, rear leg straight - BW x 30 secs x 2 sets
Calf raise ISO - single leg -
Against wall - body at 45 degrees, pushing against wall at 70% effort, resisting with forearms and head -
straight leg, mid range - 30 secs x 2 sets
Bent knee, knee into pad against wall - 30secs x 3 sets
Active stretch lats, pecs between sets
A few sets of bodyweight squats with oly shoes
Shoulder dislocate stretches and partial overhead sqauts
Kneeling rectus femoris and hip flexor stretch at 90 degrees
-
Saturday 22nd January 2022
Still sore, more rest!
stretched a bit
-
Sunday 23rd January 2022
Still a little achey...
----
Morning mobility work and upper body stretches
soft tissue work- whole body
Tendon health+rehab - Upper 2, day 5 - fasted
10G beef gelatin + 1g vitamin C one hour before session
Bodyweight with shoes - 89.8kg
----
general mobility drills
Walking on sides of ankle, side to side ankle rocking drills
BBall ball control and dribbling drills - 15 mins
split squat ISO, rear leg straight, on balls of feet, at 80 degrees knee angle - x 45 secs
Front plank x 30 secs
glute bridge hold x 30secs
Side plank with leg abduction - against 20 inch bench - x 30secs each side
lateral leg raises - bw x15
rotating sets - 1 mins rest
A) Leg extension ISO, single leg - front elevated 5 inches, pushing against strap at 60 degree knee angle @ 70% effort - 30sec x20kg,
30 secs x 30kg, 30kg, 30kg
1/10 pain in left patella tendon on earlier sets
B) Soleus ISO, single leg bent knee, push into pad against wall - @70% effort - 30secs x 3 sets
C) Lateral leg raise ISO into wall - each side @ 70% effort - 30secs x 3 sets
D) SSB Calf raise, single leg - 3 secs up, 6 sec hold, 3 secs down to floor - BW x10, 30kg x5, 40kg x5, 42.5kg x5 @ RPE 8
----
rotating sets - 2 mins rest
A) Military Press - barbell - using bulldog grip - 20kg x10, x5, x5, 40kg x3
Belt - 50kg 2x9 @RPE 8/8.5 (+1 rep)
B) Pull up/Chin up - Hang and 20 scap shrugs,
Pull up - dead hang/paused, wider - BW x3 singles (10secs rest), BW x7 @ RPE 7
weight vest +10kg 2x4 @ RPE 8/8.5
Chin up, shoulder width - BW 2x6 @ RPE 7
A) Hip thrust, single leg - hold at top - BW x5 , 30lb dumbbell on hip 2x10 @RPE 7 (+3.6kg)
B) Dips- dip shrugs x 20, BW x6, Weight vest +10kg 2x10 @ RPE 7/8
C) Single arm dumbbell row - supported - controlled down, straps - 36kg x5, 40kg 2x9 @ RPE 7 (+4kg, -2 reps)
D) Bulgarian split squat - 3 secs down and up - BW x10, single arm dumbbell held on working leg side - 47.5lbs x10 @ RPE 7
----
A) Bench- grip 2.5 inches from smooth area - 20kg x15, 40kg x10, 60kg 2x10 @ RPE 6
B) Wall Tibialis raise - in oly shoes (Romaleos 2) - free standing warmup BW x10
BW x8, x8, x8, x8 @ RPE 7/7/8/8
Ivanko super gripper - 70lbs x10, 85lbs x 15 @ RPE 8 left, 7 right
102lbs x1 +10 sec max effort ISO hold x 4 sets
A) Squats - controlled eccentric
front squat 20kg x5, 40kg x5
High bar squat - 20kg x15, 40kg x10, 60kg x8, 60kg x5, 70kg x5, 75kg x5, 80kg 2x5, 85kg 2x5 @ RPE 7 on last set
Alternating between Legacy Lifter 2 and Romaleos 4 AMP each set
Getting my squat back to as upright as it used to be, turning my feet out more was the main change, angled out about 45 degrees now
Really shortens the femur length when viewed from the side.
(https://i.imgur.com/HClLeg9.jpg)
(https://i.imgur.com/bxm2DDL.jpg)
B) Leg Curls - 10kg x10, 20kg x10, 25kg 2x10 @ RPE 7
----
stretch
-
Monday 24th January 2022
Traps and quads the most sore, but sore everywhere pretty much
----
Waking mobility work
rest
-
Tuesday 25th January 2022
Upper body still sore and stiff, lower body feeling better
had a blood test today, so lost a bit of blood.
----
split squat ISO, rear leg straight, on balls of feet, at 80 degrees knee angle - x 45 secs
standing Side leg raises x 10 each side
rotating sets
A) Leg extension ISO, single leg - pushing against strap at 60 degree knee angle at 70% effort - 30 secs x 20kg, 30kg, 30kg, 30kg
B) Calf raise ISO - single leg - Against wall - body at 45 degrees, pushing against wall at 70% effort, resisting with forearms and head -
straight leg, mid range - 30 secs x 3 sets
C) Soleus ISO, single leg bent knee, push into pad against wall - @70% effort - 30secs x 3 sets
D) Lateral leg raise ISO into wall - each side @ 70% effort - 30secs x 2 sets
BBall ball control and dribbling drills - 25 mins
Glute bridge hold - pushing up at 70% effort 2x 30secs
upper body mobility/dislocates/ stretches
Squats
Overhead squat with broom - BW x 15
A. High bar squat:
20kg x10 (Warm up)
40x5 (Warm up)
40x5 (Warm up)
60x5
60x5
B. Low bar squat:
20kg x5 (Warm up)
40x5 (Warm up)
40x5 (Warm up)
60x5
60x5
Trying some things out, should have stopped at 40kg in hindsight... was gonna train tomorrow, but I can always take another day off....
(https://i.imgur.com/vqpv06o.jpg)
C) Sharapova band cuff/trap/serratus exercise - light Rogue mini band - 2x30 @ RPE 6
lower body stretches
-
Wednesday 26th January 2022
A little achey from yesterday, quads especially.
Didn't feel like training, so more rest
----
Waking mobility work and upper body stretches
Couch and calf stretch
-
Thursday 27th January 2022
Feeling better today, definitely needed to rest yesterday instead of training.
Erectors and quads a bit achey though
----
Morning mobility work and upper body stretches
soft tissue for whole body
----
Tendon health+rehab - Day 3 Lower2
10G beef gelatin + 1g vitamin C one hour before session
Bodyweight in shoes = 89.9kg
general mobility drills
Walking on sides of ankle, side to side ankle rocking drills
BBall ball control and dribbling drills - 5 mins
split squat ISO, rear leg straight, on balls of feet, at 80 degrees knee angle - x 45 secs
Front plank x 30 secs
glute bridge hold x 30secs
Side plank with leg abduction - against 20 inch bench - x 30secs each side
rotating sets - 1 mins rest
A) Leg extension ISO, single leg - pushing against strap at 60 degree knee angle @ 70% effort - 30secs x20kg,
lifting with working leg to strap - 30secs x 30kg x4 sets
left patella tendon still some 1/10 pain
B) Soleus ISO, single leg bent knee, push into pad against wall - @70% effort - 30secs x 3 sets
C) SSB Calf raise, single leg - 3 secs up, 6 sec hold, 6 secs down to floor - BW x5, 30kg 3, 45kg x4, x4 @ RPE 8 (+2.5kg)
Alternating sets - 1 mins rest
A) Olys - - shoulder dislocate + behind the back press stretch drill + 15 overhead squats with broom
5 low hang power clean + 5 high hang power clean, with no foot movement x 20kg bar
3 power clean + 3 high hang power clean x 30kg
5 snatch high pull +5 power snatch + 5 high hang power snatch, with no foot movement x 20kg bar, then overhead squat x 10
3 power snatch + 3 high hang power snatch x 30kg
B) Kettle bell Swing - 40kg x10 warmup, 24kg 3x8
C) Sumo Deadlift - flat shoes, hook-gripped, bar not controlled between reps - 1 sec paused off the floor 60kg x10, 80kg x6, 100kg x5,
belt, hookgripped - 120kg x4, 140kg x3, 150kg x1, 160kg x1, 170kg x1 @ RPE 8
belt, straps - 150kg x4, x4 @ RPE 7
back to normal, feeling easier than last session. 170kg felt a little easier than when I did 180kg
But form was patchy today, bar drifting forward on some reps for some reason.
Going to top out at 70% region next time and do some more volume.
Alternating sets - 2 mins rest
A) RDL - oly shoes, hook-gripped, lowered under control to just above the floor - deadlifted off the floor - 100kg x12 @ RPE 7
straps 110kg x10 @ RPE 8
B) Push up - deficit, on dumbbell handles - feet elevated 20 inches - push up x10 warmup. x5
dip belt chain+5kg x15, x15, x12 @ RPE 8
C) Inverted row - using bench press height bar, bench press grip width - BW x5, x5, dip belt chain+5kg x15, x13 @ RPE 8
These work the tibialis quite a bit....
Found an easy way to load deficit pushups and inverted rows, using a cheap dip belt I got from Aliexpress.
The type of dip belt that can be buckled up as opposed to the open ones that hang off your hip.
I shorten the chain up so the weights sit tight, and put the plates either in front or behind the body as needed
Although I think the load is not as much as if it were higher on the back.
last sets shown here
http://www.youtube.com/watch?v=dcxj_uJTNk4
------
A) Dumbbell, overhead press, arms in line with ears - rotating grip - 15lbs x12, 27.5lbs 2x12 @RPE 7/8 (+2.5lbs -3reps)
B) Wall Tibialis raise - in oly shoes (Romaleos 2) - free standing warmup BW x10
BW x10, x9, x8 @ RPE 8/8/8
C) Dumbell Curl - 17.5lbs x 10 @ RPE 6
25lbs x12 @ RPE 7
Pull up - leg assisted - BW x15
A) Front squat - 20kg x5 , 40kg x5, 60kg x5, 70kg x5, 80kg x5 @ RPE 7
I bought some cheap wrist wraps from AliExpress just to have some around, but decided to throw them on front squats today, and found I could rack the bar with a full hand grip with no discomfort at all, it's like magic!
This made the front squat feel so much easier when you don't have any wrist discomfort and the bar not sliding forward as the set progresses.
I haven't front squatted heavy in a while and 80kg today felt like 40kg just from the improved rack position and comfort.
Somehow felt more natural and comfortable than back squats with the same weight
http://www.youtube.com/watch?v=qFmHsgvcXow
B)High bar Squats - oly shoes - 20kg x10, 40kg x8, 60kg x5, 70kg x5, 80kg x5
90kg 4x5 @ RPE 7
Did a weightlifting shoe squat shootout between my shoes, as I worked up to 90kg for sets of 5.
First was the Reebok Legacy Lifter 2, which didn't feel as solid as the others due to the more flexible front, but it was the most stable of the 3. The shoe sits flat and you can dig your toes down and feel the floor
Next I tried the Nike Romaleos 2, and this didn't feel too good... You can see I almost lost balance on the second rep in the video above...
To be fair, my pair is old, bought second hand for $20 (!), and 1 size too big.
Probably won't squat heavy in it again, but I like it for other things :)
The Romaleos 4 AMP felt the most solid and planted. Stiff but a bit numb feeling at the front of shoe.
No floor feel. I would pitch forward sometimes and the curved front of the shoe would rock me forward.
So I tended to squat with the weight on my heels in them to avoid this. This may or may not change when they fully break in, and the front sole softens.
They felt good on front squats. The position of the bar and trying to stay upright with a wider stance makes you stay on your heels, so this worked well with the Romaleos 4.
Side Lying Clam - hip straight, resisting the band eccentric, hold at top - Xxheavy + heavy band 2x13 @ RPE 7 (+1 rep)
-
Friday 28th January 2022
Sore all over, erectors and quads the most, and pecs
----
full rest
-
Saturday 29th January 2022
erectors and quads still pretty sore
didn't feel like doing much so more rest
----
Morning mobility work and upper body stretches
Single leg, bent knee, calf raise ISO - full extension - 3x 45 secs
-
Sunday 30th January 2022
Erectors and quads still pretty sore. pecs as well
So more rest is a good idea...
Calves/ankles, achilles achey from the ISO last night
----
Waking mobility work and upper body stretches
calf stretch
Split squat ISO, on balls of feet, knee over toes, rear leg straight - 3 x 45 secs
-
Monday 31st January 2022
Quads, erectors, calves, biceps and pecs still sore.... but starting to get that powerful feeling back
Decided to rest another day.
----
Waking mobility work and upper body stretches
Single leg, bent knee over toes, calf raise ISO - full extension - 3x 45 secs
combo patella tendon, achilles, feet loading - harder than you expect, quads get pumped after 10 secs
pec, lat, and shoulder/rear delt/cuff stretch between sets
Single leg calf stretch, non working leg supported - 3x 50secs
treating it like a low intensity ISO at the stretch range, which it is
Haven't worked this area in a while, due to pain in right achilles insertion
Combo couch/TFL stretch - 2x 2 mins
basically a couch stretch that you angle your leg to the opposite side and lean/push your torso to the side as well, with your arm against object/wall.
Didn't try and force my heel to butt though, just enough to get a good stretch in rectus femoris but not aggravate the patella tendons
-
Tuesday 1st February 2022
Still a bit sore all over....! But it's time to train again
Big improvement in my Right achilles insertion - minimal pain upon waking walk.
I took a gamble on the stuff I did yesterday and it paid off.
The only time my achilles aches is when walking cold, or after sitting for a while, and walking downstairs, when the foot rolls off the step.
So I figured it has to do with the soleus part of the achilles
Achilles rehab had plateaued for a bit , good to finally get the ball rolling again
----
Waking mobility work and upper body stretches
soft tissue work for whole body - brief
Tendon health+rehab - fasted - Upper 1, day 2
10G beef gelatin + 1g vitamin C one hour before session
Bodyweight with shoes - 90kg
general mobility drills
Walking on sides of ankle, side to side ankle rocking drills
BBall ball control and dribbling drills - 5 mins
rotating sets - 2-3 mins rest
flipped things around and did upper body first, ehhh didn't like it
A) Bench - grip 2.5 inches from smooth area - 20kg x15, 40kg x10, 60kg x5, x5, 75kgx3
85kg x8 @ RPE 9.5
14 inch grip, thumbs on smooth - 80kg 2x6 @ RPE 8/8.5
1.5 inch from smooth - 4 sec down, paused - 60kg x8 @ RPE 8
Damn, bench plateaued! Also felt like poop today, unstable.
The closer grip sets felt much better.
LOL my row is actually stronger now...
B) High angle rows - 20kg x15, 40kg x10, 60kg x8, 75kg x5
deadlifted off the floor to start -
straps - 82.5kg x8 @ RPE 7 (+2.5kg, -2 reps)
straps - 82.5kg x8 @ RPE 7
straps - 82.5kg x8 @ RPE 8
70kg x10 @ RPE 7
felt my rear delts work well on that last lighter set
split squat ISO, rear leg straight, on balls of feet, at 80 degrees knee angle - x 45 secs
Front plank x 30 secs
glute bridge hold x 30secs
Side plank with leg abduction - against 20 inch bench - x 30secs each side
rotating sets - 1 mins rest
A) Leg extension ISO, single leg - pushing against strap at 60 degree knee angle @ 70% effort - 30secs x20kg,
lifting with working leg to strap - 30secs x 30kg x3 sets
B) Soleus ISO, single leg bent knee, push into pad against wall - @70% effort - 30secs x 3 sets
C) lateral leg drive against wall ISO - glute medius - at 70% effort - 3 x30secs
D) SSB Calf raise, single leg - 1 sec up, 10 sec hold, 6secs down - on floor - BW x5, +30kg x3, 40kg 2x4 @ RPE 7
A) Single leg Hip Thrust - hold at top - BW x10, 35lb dumbbell on hip x10 @ RPE 7 (+5lbs)
I hate this exercise so only 1 set today, might drop it...
B) Dumbbell curl - 15lbs x10, 27.5lbs 2x10 @ RPE 8/8.5
C) Wall Tibialis raise - in oly shoes (Romaleos 2) - free standing warmup BW x10
BW x10, x10, x10 @ RPE 7/8/8
D) Bulgarian split squat - 3 secs down and up - BW x10, single arm dumbbell held on working leg side - 37.5lbs x10
SSB - single arm supported - 30kg 2x10 @ RPE 6
E) Dumbbell, overhead press, arms in line with ears - rotating grip - 15lbs x12, 27.5lbs 2x15 @RPE 6/8 (+3reps)
F) Ivanko super gripper - 70lbs x10, 85lbs x 17 @ RPE 10 left, 7 right (+2 reps)
102lbs x1 +10 sec max effort ISO hold x 4 sets
------
A) Sharapova band cuff/trap/serratus exercise - light Rogue mini band - 3x25 @ RPE 7
B) Squats - 1 min rest between each
High bar squat: 20kg x10, 40kg x6,
60kg x8, x8, x7, x6, x6
Low bar squat: 20kg x5, 40kg x5, 60kg x6, x6
C) Leg Curls - 10kg x10, 20kg x10, 30kg 2x10 @ RPE 7/8 (+5kg)
---
late at night, skipped stretching
-
Wednesday 2nd February 2022
Moderately sore all over - glutes, quads, pecs and biceps the most
Right achilles feels worse after yesterday, so either the calf raises or the bent knee push into wall is too intense.
Will do them separately and see which one.
-
Thursday 3rd February 2022
still pretty sore all over
----
Waking mobility work and upper body stretches
Single leg, bent knee over toes, calf raise ISO - full extension - 3x 45 secs
combo patella tendon, achilles, feet loading - harder than you expect, quads get pumped after 10 secs
A bunch of bodyweight squats testing stuff
Friday 4th February 2022
still sore
achilles settling back down
----
Waking mobility work and upper body stretches
Single leg calf stretch, non working leg supported - 4x 50secs
Bent knee to wall, soleus stretch - 3 x 50secs
Shoulder dislocate stretch - x 2mins, x 1min
some high angle wall sits and upper stretches and holds
-
Saturday 5th February 2022
still achey, erectors the most. Waiting for my erectors to recover so I can deadlift...
released side of my quads, just felt inflamed.
----
Waking mobility work and upper body stretches
split squat ISO - rear leg straight, on balls of feet, at 80 degrees knee angle - 3 x 45 secs
Single leg calf stretch, non working leg supported - 3x 45 secs
Bent knee to wall, soleus stretch - 2 x 50secs
-
Sunday 6th February 2022
Erectors still a bit sore... as is my biceps...
Achilles back on track
Dropped upper body stuff today. So may go back to a lower/upper split
----
Morning mobility work and upper body stretches
soft tissue for lower body
----
Tendon health+rehab - Day 3 Lower2
10G beef gelatin + 1g vitamin C one hour before session
Bodyweight in shoes = 91.1kg
general mobility drills
Walking on sides of ankle, side to side ankle rocking drills
BBall ball control and dribbling drills - 10 mins
split squat ISO, rear leg straight, on balls of feet, at 80 degrees knee angle - x 45 secs
Front plank x 30 secs
glute bridge hold x 30secs
Side plank with leg abduction - against 20 inch bench - x 30secs each side
rotating sets - 1 mins rest
A) Leg extension ISO, single leg - 1 slow concentric, then 15 sec holds at top, 60 and 80 degrees - 10kg x50secs, x50secs
15kg x50secs, 20kg x60secs, x60secs
changed things up on the fly. Minor discomfort from left patella tendon on first set
B) Calf Raise ISO - single leg, stretched range - BW 3x 40secs
C) Calf Raise ISO, bent knee- single leg, stretched range - BW 3x 30secs
full bodyweight stretches today, will build these up into full range pain free reps eventually
D) lateral leg drive against wall ISO - glute medius - at 70% effort - 3 x30secs
Alternating sets - 1 mins rest
A) Olys - - shoulder dislocate + behind the back press stretch drill + 15 overhead squats with broom
5 low hang power clean + 5 high hang power clean, with no foot movement x 20kg bar
3 power clean + 3 high hang power clean x 30kg
5 snatch high pull +5 power snatch + 5 high hang power snatch, with no foot movement x 20kg bar, then overhead squat x 10
3 power snatch + 3 high hang power snatch x 30kg
60kg x 1 powerclean + 1 hang powerclean
60kg x 1 powerclean + 1 hang powerclean
B) Kettle bell Swing - 40kg x10 warmup, 24kg 3x8
C) Sumo Deadlift - flat shoes, hook-gripped, lowered under control to soft touch, dead stopped - 60kg x5, 80kg x5, 100kg x5,
belt, straps - 120kg x5, 140kg x5 @ RPE 7
belt, straps - 130kg x5, x5 @ RPE 6/7
late at night so I lowered all reps slowly to soft touch, didn't want to make too much noise.
surprised I could handle 140kg like this.
So I skipped RDLs today
Alternating sets - 2 mins rest
A) Front squat - 20kg x5 , 40kg x5
B)High bar Squats - oly shoes, lowered under control - 20kg x10, 40kg x8, x5, 60kg x8, 70kg x8, 80kg x8
belt - 80kg 3x10 @ RPE 7
Side Lying Clam - hip straight, resisting the band eccentric, hold at top - Xxheavy + heavy band 2x14 @ RPE 7 (+1 rep)
-
Monday 7th February 2022
Damn side delts and traps pretty sore, followed by erectors, quads, glutes and calves - didn't expect the calves to be this sore despite not doing any weighted calf work
Sigh achilles feeling achey...
-
Tuesday 8th February 2022
Erectors, quads and side delts still pretty sore
I don't know what the deal is with my achilles, but slightly better today. I will just continue as planned
----
Morning mobility work and upper body stretches
Tendon health+rehab - Upper 2, day 5 - fasted
10G beef gelatin + 1g vitamin C one hour before session
Bodyweight with shoes - 90.4kg
----
general mobility drills
Walking on sides of ankle, side to side ankle rocking drills
BBall ball control and dribbling drills - 15 mins
split squat ISO, rear leg straight, on balls of feet, at 80 degrees knee angle - x 45 secs
Front plank x 30 secs
glute bridge hold x 30secs
Side plank with leg abduction - against 20 inch bench - x 20secs each side
lateral leg raises - bw x15
rotating sets - 1 mins rest
A) Leg extension ISO, single leg - front elevated 5 inches, pushing against strap at 60 degree knee angle @ 70% effort -
30 secs x 20kg, 25kg, 30kg, 30kg
1/10 pain in left patella tendon on first 30kg set, in the first few seconds
B) Calf raise, single leg - 3 secs down, 1 sec pause, 2 secs up - 2 legs BW x10,
BW x 15, x12 @ RPE 7
C) Military Press - barbell - using bulldog grip - 20kg x10, x5, x5, belt - 40kg x3, x3
Belt - 50kg x9 @RPE 9 ,
50kg x5, x5, x3 @ RPE 7/8/7
D) Split squat Soleus calf raise - front foot elevated 5 inches, leaning over on working leg - BW 2x12 @ RPE 7
all calf raises full range, didn't hurt while doing it.
----
rotating sets - 2 mins rest
A)Pull up/Chin up - Hang and 20 scap shrugs,
Pull up - dead hang/paused, wider - BW x3 singles (10secs rest)
Chin up, shoulder width - BW x10 @ RPE 10
BW x5, x4 @ RPE 7/8
B) Dips- dip shrugs x 20, BW x6
C) Single arm dumbbell row - supported - controlled down, straps - 40kg x11 @ RPE 9 (+2 reps)
Band pull aparts high to low, reverse grip - light jumpstretch band x 22 @ RPE 7
alternating diagnols x 16 @ RPE 8
Dumbbell Curl:15x10 (Warm up)
25x12 @8
Bar Hang - pull up grip, bent knees up x 30 secs
Leg Curls - 10kg x10, 20kg x10, 25kg x10, 30kg x7 @ RPE 7
Sharapova band wall walks: Light rogue band x30 @7
Draw letters of alphabet with slider pad - on knees: x 1 set
----
stretch
-
Wednesday 9th February 2022
Sore all over. Quads more sore than expected
Achilles got worse, sigh, will have to regress things back - getting frustrating!
-
Thursday 10th February 2022
Still pretty sore
Right achilles insertion feel sore when walking again.
Got my third COVID injection today, so resting up, but may do some bodyweight calf raise ISOs
the plan
https://www.physiospot.com/opinion/treating-insertional-achilles-pain-why-weve-been-doing-it-all-wrong/
study
https://web.archive.org/web/20151010013413id_/http://orthodoc.aaos.org:80/footankle/Jonsson%20BJSM.pdf
-
Friday 12th February 2022
Erectors feeling more sore and beat up
Left delt also feels achey when I move it from the COVID injection
Felt ferverish from the COVID jab a day ago, so did not feel all that spritely
Took things easier.
----
Morning mobility work and upper body stretches
soft tissue for lower body
----
Tendon health+rehab - Day 3 Lower 2
10G beef gelatin + 1g vitamin C one hour before session
Bodyweight in shoes = 91.8kg
general mobility drills
Walking on sides of ankle, side to side ankle rocking drills
BBall ball control and dribbling drills - 5 mins
wasn't feeling the greatest so shut it down
split squat ISO, rear leg straight, on balls of feet, at 80 degrees knee angle - x 30 secs
Front plank x 30 secs
glute bridge hold x 30secs
Side plank with leg abduction - against wall/car - x 30secs each side
rotating sets - 1 mins rest
A) Leg extension ISO, single leg - 6 sec concentric, then 20 sec holds at top, 60 and 80 degrees - 10kg, 20kg, 25kg
6 sec Concentric to 60 degrees strap, 30 secs hold, 6 sec eccentric - 30kg x 2 sets
2/10 left patella tendon pain on both 30kg sets on the concentric, ISO was fine.
B)Calf Raise eccentric - single leg - 1 cm elevated in oly shoes, 6 sec eccentric - BW x6, dip belt+5kg 2x6
in oly shoes to limit range of motion, felt decent post session, no worsening of achilles insertion pain when walking
C) lateral leg drive against wall ISO - glute medius - at 70% effort - 3 x30secs
Alternating sets - 2 mins rest
A) Wall Tibialis raise - in oly shoes (Romaleos 2) - free standing warmup BW x10
BW x10, x10, x10, 10 @ RPE 7
B) Leg Curls - end of unit elevated 5 inches - 10kg x10, 20kg x10
30kg x10 @RPE 6
35kg x10 @RPE 8
C) Bulgarian split squat - 3 secs down and up - BW x10, single arm plate held on working leg side - 10kg x10
SSB - single arm supported - 30kg x6 @ RPE 5
Bench press - shoulder width, thumbs on smooth - 20kg x15, 40kg 2x12
60kg x5, x6, x6 @ RPE 6
moving back to narrow grip, just testing things out today ahead of main upper session on Sunday
High angle barbell row - 40kg x20 @ RPE 6
-
Saturday 12th February 2022
Damn, quads brutally sore, really unexpected - from leg extensions...?
Abs sore as well - from SSB I think. Hamstrings, glutes and calves also sore.
Erectors still sore
Achilles insertion felt decent this morning walking out of bed - calves are sore, but no inflamed feeling in the achilles like in past weeks post session.
Even pressing directly into the back of the heel doesn't hurt
----
Waking mobility work and upper body stretches
Wall sit - at 60 degrees 2x 50secs
Calf raise ISO - 2 legs, mid range - 2 x 50 secs
-
Sunday 13th February 2022
Erectors and quads still pretty sore, but I feel decent systemic wise
Achilles continues to feel decent, no waking walk pain - making me "treat things with kids gloves"
Keep this up for another month....
----
Waking mobility work and upper body stretches
soft tissue work for upper body, glutes and erectors
Tendon health+rehab - fasted - Upper 1, day 4
10G beef gelatin + 1g vitamin C one hour before session
Bodyweight with shoes - 90.5kg
general mobility drills
Walking on sides of ankle, side to side ankle rocking drills
side leg raises - x 20
BBall ball control and dribbling drills - 15 mins - felt good today
split squat ISO, rear leg straight, on balls of feet, at 80 degrees knee angle - x 45 secs
Front plank x 30 secs
glute bridge hold x 30secs
Side plank with leg abduction - against wall - x 30secs each side
rotating sets - 1 mins rest
A) Leg extension ISO, single leg - 6 sec concentric, then 20 sec holds at top, 60 degrees - 10kg, 15kg, 20kg
6 sec Concentric to 60 degrees strap, 30 secs hold, 6 sec eccentric - 25kg x 2 sets
1/10 left patella tendon pain on first 25kg set on the concentric, ISO ok.
B)Calf Raise eccentric - single leg - 1 cm elevated in oly shoes, 6 sec eccentric - BW x6, dip belt+5kg x6, +7.5kg 2x6
No pain
C) High angle rows - 20kg x15, 40kg x10, 60kg x8, 60kg x3, 80kg x5
deadlifted off the floor to start -
straps - 82.5kg x8 @ RPE 7
straps - 82.5kg x10 @ RPE 8 (+2 reps)
straps - 82.5kg x9 @ RPE 8
lower back a bit achey during these....
Bench - shoulder width, thumbs on smooth - 20kg x15, 40kg x12, 60kg x6, x4, 70kgx4
80kg x10 @ RPE 10
90kg x1 @ RPE 6
100kg x2 @ RPE 9.5 (PR by default!!!)
80kg x5, x5 @ RPE 7/8.5
Looks like my 1RM is around 110kg. Rep calc says 80kg x10 = 107kg e1RM
100kg x2 after that all out set with 80kg says it should be doable
Just decided to YOLO and go heavy after the 80kg x10 set, even though it most likely tired me quite a bit
That set did warm me up well, as neither the 90kg and 100kg felt heavy in my hands and no wrist discomfort,
even though I haven't had any weight this heavy on bench in decades
The first rep with 100kg felt so easy, I just decided to do another, but that second one was a bit of a strain in the top half.
Although I think 100kg x3 would be there if I didn't do the 80kg x10 set.
-------
rotating sets - 1 mins rest
A) Dumbbell curl - 15lbs x10, 25lbs x15, x12 @ RPE 8
B) Dumbbell, overhead press, arms in line with ears - rotating grip - 15lbs x10, 25lbs x20 @8
C) Scarecrow external rotation - 2.5kg plates x10, x5
Chest supported row, external rotation into partial press - 45 degree angle - 5lb dumbbell 2x11 @ RPE 8
---
stretch
-
Monday 14th February 2022
Quads and pecs really sore, followed by biceps, whole upper back, shoulders, calves, and posterior chain.
Achilles insertion about the same.
I haven't mentioned it yet, but I seemed to have strained a tendon in my middle finger of my right hand, a few weeks ago
Hence why I have stopped the gripper work for the time being, and using more straps
Started doing 3x 40 sec finger ISOs daily on it last week, and it appears to be finally healing up, pain going down.
----
Wall sit - at 60 degrees 2x 50secs
Calf raise ISO - 2 legs, mid range - x 50 secs, single leg 2x 50 secs
Glute bridge hold - 3x 30secs
-
Tuesday 15th January 2022
Erectors still pretty achey
----
Morning mobility work and upper body stretches
----
Tendon health+rehab - Day 1 Lower1
10G beef gelatin + 1g vitamin C one hour before session
Bodyweight in shoes = 91.4kg
general mobility drills
Walking on sides of ankle, side to side ankle rocking drills
BBall ball control and dribbling drills - 16 mins
split squat ISO, rear leg straight, on balls of feet, at 80 degrees knee angle - x 45 secs
Front plank x 30 secs
glute bridge hold x 30secs
Side plank- x 30secs each side
rotating sets - 1 mins rest
A) Leg extension ISO, single leg - 6 sec concentric, then 20 sec holds at top, 60 degrees - 10kg, 15kg
6 sec Concentric to 60 degrees strap, 30 secs hold, 6 sec eccentric - 20kg x 3 sets
B)Calf Raise eccentric - single leg - 1 cm elevated in oly shoes, controlled up, 6 sec eccentric - BW x6, dip belt+7.5kg 3x6
No pain
C) Kettle bell Swing - 40kg x10 warmup, 24kg 3x8
Olys - - shoulder dislocate + behind the back press stretch drill
5 low hang power clean + 5 high hang power clean, with no foot movement x 20kg bar
5 snatch high pull +3 low hang power snatch + 5 high hang power snatch + hold at top x 20kg bar
Sumo Deadlift - flat shoes, hook-gripped, bar not controlled between reps - 60kg x10, 80kg x5, 100kg x5,
belt, straps - 120kg x5, 140kg x5
belt, straps - 150kg x10 @ RPE 9 PR!!
120kg in the warmups is starting to feel much easier/lighter.
150kg x10 = 200kg, 440lbs e1RM
http://www.youtube.com/watch?v=n-LH7NExk_A
Alternating sets - 2 mins rest
A) RDL - oly shoes, lowered under control to just above the floor
deadlifted off the floor - straps/belt 120kg 2x10 @ RPE 8 PR!!
B) SSB tibialis raise - in oly shoes, Romaleos 2 - BW x12
30kg x12 @ RPE 6
50kg x12 @ RPE 8
50kg x10 @ RPE 8
C) Push up - deficit, on dumbbell handles - feet elevated 20 inches - push up x10 warmup. BW x 10
BW x 20 @ RPE 9 PR!!
C) Pull up, leg assisted - BW x 20
Side Lying Clam - hip straight, resisting the band eccentric, hold at top - Xxheavy + heavy band 2x15 @ RPE 7/8 (+2 reps)
Inverted row - using bench press height bar, bench press grip width - BW x6, BW x17 @ RPE 10 PR!!
-
Wednesday 16th February 2022
Don't feel too bad after yesterday, erectors not feeling all that sore despite being sore yesterday and working them hard!
Only muscle that is fairly sore are my hamstrings.
Everything is just light DOMs
----
rest
-
Thursday 17th February 2022
Erectors more sore today, along with hamstrings
----
Waking mobility work and upper body stretches
soft tissue work for upper back and triceps
Finger tip ISO - combo lat pec stretch - 3x 40 secs
Bodyweight with shoes - 90.3kg
general mobility drills
Walking on sides of ankle, side to side ankle rocking drills
side leg raises - x 20
BBall ball control and dribbling drills - 5 mins
Warmed and started dribbling stuff, then black out hit, ehhhh, training stopped
-----
Single leg Wall sit - at 45 degrees 4x 50secs
Calf raise ISO - single leg - mid range, while actively flexing - 4 x 50secs
-
Saw Reebok blow out their Nano X shoe at half price on Ebay AU, so picked up a pair in a bright red colour, looks more orange here though for some reason..
This is a Crossfit WOD shoe, so it's a good all rounder for anything in a gym, agility, plyos etc.
Pretty comfy, while also being firm at the same time, and beefy feeling
Has a pretty wide toe box, wider than all my oly shoes!
Fairly flat, kinda like Chuck Taylors on steroids, but much wider :)
(https://i.imgur.com/BhNNfTx.jpg)
-
also got these just then, what I wanted originally, but only noticed my size come up on Ebay tonight, so quickly grabbed it, will return one of them
(https://i.imgur.com/rPXpkdu.jpg)
-
Friday 19th February 2022
Erectors and hamstrings still fairly sore, but much less than yesterday
----
Morning mobility work and upper body stretches
Finger tip ISO - 3x 40 secs
Tendon health+rehab - Upper 2, day 4 - fasted
10G beef gelatin + 1g vitamin C one hour before session
Bodyweight with shoes - 90.2kg
----
general mobility drills
split squat ISO, rear leg straight, on balls of feet, at 80 degrees knee angle - x 45 secs
Front plank x 30 secs
glute bridge hold x 30secs
Band pull aparts high to low, reverse grip - light jumpstretch band x 20
alternating diagonals x 20
rotating sets - 1 mins rest
A) Leg extension ISO, single leg - 6 sec concentric, then 20 sec hold at 60 degrees - 10kg, 15kg, 20kg
Concentric to 60 degrees strap, 30 secs hold - 25kg x 3 sets
B) Side plank - 3x 30secs each side
more for my shoulders and hips, than midsection.
A bit shakey
C) Calf Raise eccentric - single leg - 1 cm elevated in oly shoes, 4sec hold, 6 sec eccentric - BW x6, dip belt+7.5kgx6
10kg 2x6
rotating sets - 2 mins rest
A) Military Press - barbell - 20kg x12, x5, 40kg x3, Belt 50kg x1
Belt - 50kg x10 @RPE 9 PR!! +1 rep
50kg x5, x5 @ RPE 6/7
alright, might go up to 55kg next time.
http://www.youtube.com/watch?v=1gZMJxJomQU
B)Pull up/Chin up - Hang and 20 scap shrugs,
Pull up - dead hang/paused, wider - BW x3
Chin up, shoulder width - BW x10 @ RPE 10 - shoulders 4 inches under bar on last rep
BW x5, x5, x5 @ RPE 7/7/10 (+1 rep on second set, +1 set)
Will add weight next session, as it seems endurance is just road blocking me at 10 reps
B) Dips- dip shrugs x 20 - felt pretty hard, I guess fatigue from press
BW x10, x12 @ RPE 6/8
C) Single arm dumbbell row - supported - controlled down, straps - 42.5kg x3, 42.5kg x9 @ RPE 8 (PR!! +2.5kg -2 reps)
Dumbbell Curl - 15lbs x10, 25lbs x3 (Warm up)
27.5lbs x12, x9 @8
Bar Hang - pull up grip, leg raise switching between straight and bent knees x 25 secs
Draw letters of alphabet with slider pad - on knees, single arm: x 1 set
Chest supported row into external rotation: 5lb dumbbells x10, x13 @ RPE 7/8
----
stretch
-
Saturday 19th February 2022
Light to Moderate soreness all over, but not too bad
Since I started Sumo deadlifting more often, I have noticed the bar sometimes lightly touching my shins and causing bleeding...
So I invested in a Smart Strength shin guard, which could be useful for box jumps later if needed :)
(https://m.media-amazon.com/images/I/41qgK4SKoEL._AC_SY1000_.jpg)
----
Waking mobility work and upper body stretches
Single leg Wall sit - at 45 degrees 3x 40secs
Calf raise Finger ISO combo - single leg - mid range - 3 x 40secs
basically just grabbing the bathroom counter with fingers and pulling myself downwards to provide downward resistance for the calves/achilles, kill two birds with one stone :)
Toe + hamstring ISO combo - single leg - pawing the mat with toes - 3x 40secs
just an experiment
-
Sunday 20th February 2022
Still sore all over.
Felt stressed today, decided to postpone main weights session
left patella tendon is feeling much better
achilles insertions - hard to tell
----
rotating sets -
Single leg Wall sit - at 45 degrees 3x 40secs
Calf raise Finger ISO combo - single leg - mid range position, pulling with upper body finger tip curl style - 3 x 35 secs
using the weight scale to measure, doing this adds about 15-20kg extra sustained force onto the calves/achilles
Toe + hamstring ISO combo - single leg - pawing the mat with toes - 3x 35 secs
-----
Side plank ISO - down to side of knee - 3x30secs
pretty shakey
Glute bridge ISO - actively pushing hip up @ 70% effort - 3x 40secs
Push up ISO - against stair railing - mid range 3x 40secs
stretch
-
Monday 21st February 2022
Erectors still feeling a bit sore...
3 days before my 51st birthday :)
----
Morning mobility work and upper body stretches
Finger tip ISO - combo lat pec stretch - 3x 40 secs
soft tissue for lower body
----
Tendon health+rehab - Day 3 Lower 2
10G beef gelatin + 1g vitamin C one hour before session
Bodyweight in shoes = 90.7kg
general mobility drills
BBall ball control and dribbling drills - 10 mins
kept it short and mostly stationary stuff, 75% of it wrapping and moving the ball around my body instead of dribbling
split squat ISO, rear leg straight, on balls of feet, at 80 degrees knee angle - x 35 secs
Front plank x 35 secs
glute bridge hold x 35secs
Side plank- x35secs each side - mild shake, getting easier
rotating sets - 1 mins rest
A) Leg extension ISO, single leg - 10 sec Concentric, 30 sec hold at 60 degrees, slow eccentric - 10kg, 15kg, 20kg , 22.5kg, 25kg
no pain on left patella tendon on any set, on concentric, first time it's been like this since starting these
B)Calf Raise eccentric - single leg - 1 cm elevated in oly shoes, 6 sec hold at top, 6 sec eccentric - BW x6, dip belt+10kg 3x6
felt decent, and no pain, so will go up 2.5kg next time
C) lateral leg drive against wall ISO - glute medius - at 70% effort - 3 x30secs
Alternating sets - 2 mins rest
A1) Single leg, split stance, Tibialis raise - in oly shoes (Romaleos 2) - free standing warmup BW x10
BW x10, x10 @ RPE 8
Trying this variant I thought up out, doing it like this allows you to make it easier as needed, by using your arms, hence same reps and RPE on both sets
A2) SSB tibialis raise - in oly shoes, Romaleos 2 - 30kg x8, x12 @ RPE 8
B) Leg Curls - end of unit elevated 5 inches - 10kg x10, 20kg x10
30kg x10 @RPE 6
35kg x10 @RPE 7
37.5kg x6 @RPE 7
C1) Bulgarian split squat - 3 secs down and up - BW x10, single arm dumbbell held on working leg side - 15kg x10
SSB - arms supported - 30kg x10 @ RPE 5
C2) SSB reverse lunge - arms supported, oly shoes, down to 80 degrees - 35kg x10 @ RPE5
D)High angle barbell row - 20kg x15, 40kg x19, 50kg x22 @ RPE 7 PR!! +5kg, +2 reps
I'm pushing these single 20 repper sets again, they seemed to improve my gains. And you recover fast from them.
Doing them inbetween my main session for each exercise - helps stops things from regressing and keeps the groove greased
Bench press - shoulder width, thumbs on smooth - 20kg x15, 40kg x10, 60kg x20 @ RPE 8 PR!! +3reps
Wasn't expecting to hit 20 reps on 60kg this easily, since the last time I repped it out I hit 17 reps, but with a wider grip.
Rep calculator says my max is 125kg and I should be able to do 100kg x8....
Which if true is a huge jump from the 100kg x2 (maybe 3 when fresh) I did last session, 8 days ago.
Maybe going heavy last session and the ISO pushups yesterday did something :)
But high reps tend to be not that accurate, so will find out soon enough.
3 position reverse raise - lying face down, arms out to side, arms against body palms down, palms up
2.5kg plate x 15 reps each position
Dumbbell Curl - 15lbs x10, 20lbs x22 @ RPE 8 PR!! +2.5lbs +2 reps
----
stretch
-
Tuesday 22nd February 2022
Yesterday was more fatiguing than expected, and fairly sore all over.
Achilles heading in the right direction, left patella tendon a little worse
----
rotating sets -
Single leg Wall sit - at 45 degrees 3x 35 secs
Calf raise Finger ISO combo - single leg - mid range position, pulling with upper body finger tip curl style - 3 x 35 secs
Toe + hamstring ISO combo - single leg - pawing the mat with toes - 3x 35 secs
Push up ISO - against bench top - mid range 3x 35secs
-----
Side plank ISO - against wall - 3x30secs
-
Wednesday 23rd February 2022
Feeling achey and not too motivated to train so rested today
quads and glutes more sore than I was expecting. Same for my pecs and upper back
Patella tendon felt better today, overall inflamed feeling when pressing directly against it, is going down over time, the last 2 weeks.
I turn 51 tomorrow!
Got a bunch of shoes and stuff arriving as presents I guess :)
I can also recommend activated bamboo charcoal bags for keeping your room, car and shoes smelling nice, or having no smell at all.
I tried a few this week and they work suprisingly well. Got rid of the sweat smell from my oly shoes
---
Morning mobility work and upper body stretches
Finger tip ISO - 3x 40 secs
-
Thursday 24th February 2022
Happy 51st birthday to me! :)
Still achey all over
Felt like crap today, decided not to train
----
rotating sets -
Single leg Wall sit - at 60 degrees 3x 40 secs
Calf raise drive against wall ISO - single leg - mid range position - 3 x 35 secs
-
Friday 25th February 2022
Erectors still a bit sore... damn don't think repping out on deadlifts is such a good idea after all
Still feeling a bit poopy
left patella tendon advancing well, achilles insertion while still achey does appear to be improving
----
Waking mobility work and upper body stretches
Finger tip ISO - 3x 40 secs
soft tissue work for glutes and upper body
Tendon health+rehab - fasted - Upper 1, day 4
10G beef gelatin + 1g vitamin C one hour before session
Bodyweight with shoes - 90.4kg
general mobility drills
Walking on sides of ankle, side to side ankle rocking drills
side leg raises - x 20
BBall ball control and dribbling drills - 10 mins - pretty crisp and clean today
split squat ISO, rear leg straight, on balls of feet, at 80 degrees knee angle - x 35 secs
Front plank x 35 secs
glute bridge hold x 35secs
Side plank x 35secs each side
rotating sets - 1 mins rest
A) Leg extension ISO, single leg - 10 sec concentric, then 30 sec hold at 60 degrees - 10kg, 15kg
10 sec concentric, 1 sec hold at top, then 30 sec hold at 60 degrees x 20kg, x25kg
10 sec Concentric to 60 degrees strap, 30 secs hold x 25kg
felt good, but 3/10 left patella tendon pain on the 25kg set right at the top lockout position, possibly due to compression.
Other than that no pain anywhere else
B)Calf Raise eccentric - single leg - 1 cm elevated in oly shoes, 6 sec hold, 6 sec eccentric - BW x3, dip belt+12.5kg 3x6
No pain
C) High angle rows - 20kg x15, 40kg x10, 60kg x10, straps - 80kg x5
deadlifted off the floor to start -
straps - 85kg x10 @ RPE 9 PR!! (+2.5kg)
straps - 85kg x5 @ RPE 6
straps - 85kg 3x5 @ RPE 7
felt good
Bench - shoulder width, thumbs on smooth - 20kg x15, 40kg x10, 60kg x10, 70kgx3, 80kg x3
90kg x7 @ RPE 9 (+5kg, -1rep)
80kg 3x5 @ RPE 7
That puts my e1RM at 108kg, which appears to be going up 1kg every week.
100kg in sight!
http://www.youtube.com/watch?v=mNLLQW3GzZs
-------
rotating sets - 1 mins rest
A) Dumbbell curl - 20lbs x12, 30lbs 2x9 @ RPE 9
misloaded the Powerblock dumbbell, wondering why it felt harder, turns out it was 5lbs heavier!
And I do believe I'm also a couple of reps stronger at 30lbs
B) Dumbbell, overhead press, arms in line with ears - rotating grip - 15lbs x10, 27.5lbs x17 @8 (+2.5lbs, -3 reps)
Chest supported row, external rotation into partial press - 45 degree angle - 2.5lbs x10 @ RPE 6, 5lb dumbbell x10, x9 @ RPE 8/7
Straight arm row, single arm - 5lbs x20 10 Palms down/10 Palms up
15lbs x20 - 10 Palms down/10 Palms up @RPE 8
---
stretch
-
Saturday 26th February 2022
Upper body pretty sore - pecs, biceps, total traps and lats. Those straight arm rows toasted my lats and posterior shoulder
Posterior chain pretty sore as well from the rows, and my calves and quads
----
rotating sets -
Single leg Wall sit - at 60 degrees 4x35 secs
Calf raise drive against wall ISO - single leg - mid range position - 4 x 35 secs
-
Sunday 27th February 2022
Erectors still sore.... but not enough to stop me deadlifting today
----
Morning mobility work and upper body stretches
soft tissue work on lower and back
Finger ISO 3x 40secs
----
Tendon health+rehab - Day 1 Lower1
10G beef gelatin + 1g vitamin C one hour before session
Bodyweight in shoes = 90.4kg
general mobility drills
Walking on sides of ankle, side to side ankle rocking drills
BBall ball control and dribbling drills - 15 mins
split squat ISO, rear leg straight, on balls of feet, at 80 degrees knee angle - x 35 secs
Front plank x 35 secs
glute bridge hold x 35secs
Side plank- x 35 secs each side
rotating sets - 1 mins rest
A) Leg extension ISO, single leg - 6 sec concentric, then 15 sec hold at 60 degrees, no eccentric after - 10kg
6 sec Concentric to 60 degrees strap, 30 secs hold, no eccentric - x20kg, 25kg x 3 sets
B)Calf Raise eccentric - single leg - 1 cm elevated in oly shoes, controlled up, 6 sec eccentric - BW x3, dip belt+12.5kg 3x6
felt Ok, will go up to 15kg next time
C) Kettle bell Swing - 24kg x10 warmup, 24kg 3x10
Bumped up all sets +2 reps. Feeling easy enough to toss around now
Olys - - shoulder dislocate + behind the back press stretch drill
5 low hang power clean + 5 high hang power clean, with no foot movement x 20kg bar
5 snatch high pull +3 low hang power snatch + 5 high hang power snatch + 10 1/4 overhead squats x 20kg bar
Sumo Deadlift - flat shoes, hook-gripped, bar not controlled between reps - 60kg x10, 80kg x8, 100kg x5,
belt, straps - 120kg x5, 140kg x5, 150kg x3, 160kg x2
belt, straps - 170kg x5 @ RPE 9 PR!!
belt, straps - 150kg x4 @ RPE 7
everything from 140kg and under is feeling quite comfortable, but 150kg and up feels so much harder
http://www.youtube.com/watch?v=co82naKsQVs
Alternating sets - 2 mins rest
A) RDL - oly shoes, lowered under control to just above the floor
deadlifted off the floor - straps/belt 125kg x8, x7 @ RPE 8 PR!!
B) SSB tibialis raise - in oly shoes, Romaleos 2 - BW x10, 30kg x6
50kg 2x10 @ RPE 8
Single leg, split stance, Tibialis raise - in oly shoes (Romaleos 2) - BW 2x10 @ RPE 8
Side Lying Clam - hip straight, resisting the band eccentric, hold at top - Xxheavy + heavy band 2x16 @ RPE 8 (+1 rep)
-
Monday 28th February 2022
Moderately sore mid upper back, and mild soreness everywhere else.
Posterior chain much less sore than previous post deadlift /RDL sessions - WTF
both achilles feeling better post session than past weeks.
---
Finger tip ISO - 4x 35 secs
-
Tuesday 1st March 2022
Stress, and poor sleep, achey
Didn't feel ready to train again, so rested
----
rotating sets -
Finger tip ISO - 4x 35 secs
Single leg Wall sit, soleus calf raise ISO combo - at 60 degrees 3x 40 secs
Push up ISO - against stair railing - mid range 3x 40 secs
----
Side plank ISO - partial ROM to side of lower leg - 3x30 secs
Glute bridge Hold - 3x 30secs
-
Wednesday 2nd March 2022
Poor sleep, even more stress
While walking today my left mid bottom foot feels a bit beat up, like plantar fasciitis type ache
So I stumbled a bit when moving at the Optometrist today, which made my quads do a very sudden burst contraction,
and my left patella tendon shot out pain... ophhh so it's still nowhere near ready to jump..... :/
Probably time to up the tendon rehab
F*ck Sony, under Muso TNT, deleted my secondary gaming YouTube channel...
All those years of work making, uploading and editing my videos down the tubes
Plus losing whatever subs I had.
What gives Sony the right to just do things like this?!
And you can't even reverse it
More rest
-
F*ck Sony, under Muso TNT, deleted my secondary gaming YouTube channel...
All those years of work making, uploading and editing my videos down the tubes
Plus losing whatever subs I had.
What gives Sony the right to just do things like this?!
And you can't even reverse it
Wow that really really sucks! Building it up slowly, creating a context, an audience, a style, giving it work and hours... and then its gone, poof!
No reasoning given? Some kind of terms of use violation or sth?
-
F*ck Sony, under Muso TNT, deleted my secondary gaming YouTube channel...
All those years of work making, uploading and editing my videos down the tubes
Plus losing whatever subs I had.
What gives Sony the right to just do things like this?!
And you can't even reverse it
Wow that really really sucks! Building it up slowly, creating a context, an audience, a style, giving it work and hours... and then its gone, poof!
No reasoning given? Some kind of terms of use violation or sth?
I uploaded some Gran Turismo 7 gameplay videos, I was given 3 copyright strikes from Muso TNT, in the space of a few hours, while I was asleep.
You have 3 strikes before anything happens and it resets after 3 months I believe.
So didn't to get a chance to delete them.
I tried to appeal via Youtube page but it keeps saying the email doesn't exist....
Also emailed Muso TNT, but I doubt they give a damn... this is the same company that copyright striked videos to censor anyone even talking about the Last of US 2 leaks and memes..... :uhcomeon:
This copyright strike business is sure getting abused
-
Thursday 3rd March 2022
Still a bit achey all over
I've been babying my left patella tendon and achilles with high rep/duration work and low loads.
tendons need >70% intensity to create structural changes.
At least after the flare up has died down.
So making changes today
----
Morning mobility work and upper body stretches
soft tissue work for glutes, TFL, rectus femoris and upper body
Finger tip ISO - @ 70% effort - 3x 35 secs
Tendon health+rehab - Upper 2, day 4 - fasted
10G beef gelatin + 1g vitamin C one hour before session
Bodyweight with shoes - 91.4kg
----
general mobility drills
Walking on sides of ankle, side to side ankle rocking drills
BBall ball control and dribbling drills - 9 mins
split squat ISO, rear leg straight, on balls of feet, at 80 degrees knee angle - x 35 secs
Front plank x 35 secs
glute bridge hold x 35secs
rotating sets - 1 mins rest
A) Leg extension ISO, single leg - 6 sec concentric, then 10 sec hold at top and at 60 degrees - 10kg, 20kg
6 sec concentric, 10 sec at top, 20 sec hold at 60 degrees - x 25kg, 30kg, 35kg, 37.5kg 40kg
Mild discomfort at top on 35kg set, the rest pain free. 40kg was fairly hard
B) Side plank - 3x 30secs each side
still hard and shakey
C) SSB Calf Raise eccentric - single leg - 1 cm elevated in oly shoes, 6 sec hold at top, 6 sec eccentric - BW x3, 30kg x3, 40kg z3, 50kg x3
60kg 2x3
Abs were working hard. 60kg felt fairly hard, but no pain
rotating sets - 2 mins rest
A) Military Press - barbell - 20kg x12, x5, 40kg x3, Belt 50kg x1
Belt - 55kg x7 @RPE 9 PR!! +5kg, -3 reps
50kg x5, x5, x5 @ RPE 6/7/7
not bad, felt solid
B)Pull up/Chin up - Hang and 20 scap shrugs,
Pull up - dead hang/paused, wider - BW x3
Chin up, shoulder width - BW x10 @ RPE 10 - shoulders 4 inches under bar on last rep
Weight vest+10kg x3, x3, x3 @ RPE 7/8/9
A) Dips- dip shrugs x 20 - felt pretty hard, I guess fatigue from press
BW x12 @ RPE 7
left shoulder hurt at bottom, so stopped it
B) Single arm dumbbell row - supported - controlled down, straps - 42.5kg x3, 42.5kg x10 @ RPE 8 (PR!! +1 rep)
Deficit push up: - feet elevated 20 inches, hands on Powerblock dumbbells
BW x 21 @ RPE 8
Dumbbell Curl - 15lbs x10, 25lbs x5 (Warm up)
27.5lbs x10, x10 @ RPE 8
AB Wheel - on knees, down to floor - BW x 10, x8 @ RPE 7
Chest supported row into external rotation - 45 degrees - dumbbells 2.5lbs x10 @ RPE 6
5lbs x15, x15 @ RPE 8
Chest supported, 3 position reverse flye - 45 degrees - thumbs down out to side, against body palms down, palms up - 10 reps each
2.5lbs x30 @ RPE 6
5lbs x30 @ RPE 6
7.5lbs x30 @ RPE 6
----
stretch
-
Another pair of Reebok Legacy Lifter 2 oly shoes I picked up from Reebok Ebay for 50% off arrived today
I think I like them more than my Black/yellow/pink pair :)
(https://i.imgur.com/1NJJVGD.jpg)
(https://i.imgur.com/hoj3odR.jpg)
(https://i.imgur.com/GzeRaoA.jpg)
-
Friday 4th March 2022
Mild stale feeling, achey all over, but lower/mid traps and pecs the most sore.
Erectors/glutes/obliques pretty sore as well
left patella tendon and both achilles insertions felt no worse after yesterday.
Achilles felt ok walking upon getting out of bed.
Left quad tendon felt a bit achey though...
---
total rest day
-
Saturday 5th March 2022
Still achey but feeling much better
Left quad tendon back to normal
left patella tendon feeling great. Walking downstairs felt strong, stable and pain free.
Right achilles insertion still achey when walking downstairs
---
Morning mobility work and upper body stretches
Finger ISO 4x 40secs
Combo TFL Couch stretch
-
Sunday 6th March 2022
Still achey all over
Normally would have trained today, but didn't feel like it, so more rest
I have this dull ache in my inner left quad/VMO area - I kept thinking it was a VMO strain, but it hasn't healed in weeks.
I can feel it when I walk downstairs slowly, at the top of Bulgarian split squats
But now I think it's the Adductor Gracilis tendon insertion. That whole area hurts when pressed.
So it's time to rehab it, yep ISOs .....
Most quad dominant single leg work seems to bother it, narrow stance squats and knee forward deadlifts, but not Wide stance squats and sumo deadlifts
---
partial Copenhagan plank ISO 3x 30secs
-
Monday 7th February 2022
Erectors and glutes still pretty sore, plus some overall light aches
Pretty heavy today, 92kg in shoes
----
Morning mobility work and upper body stretches
soft tissue work for lower body
Tendon health+rehab - Day 3 Lower 2
10G beef gelatin + 1g vitamin C one hour before session
Bodyweight in shoes = 92kg
general mobility drills
side leg raises - x 20
Ivanko supergripper finger ISO: lowest spring setting 45lbs 3x30secs
BBall ball control and dribbling drills - 10 mins
felt meh
split squat ISO, rear leg straight, on balls of feet, at 80 degrees knee angle - x 35 secs
rotating sets - 1 mins rest
A) Plank combo
3 sets each total
Front plank x 35 secs
glute bridge hold x 35secs
Side lying adduction ISO x35secs each side
Side plank- x35 secs each side - shakey
B) Leg extension ISO, single leg - 3 sec Concentric, 10 sec hold at top, 20 sec hold at 60 degree, slow eccentric - 10kg, 20kg
6 sec Concentric, 10 sec hold at top, 20 sec hold at 60 degree, slow eccentric - 30kg, 35kg, 30kg
2/10 left patella pain on first 30kg concentric. a bit shakey on the 35kg set on the left leg, so will stay at 30kg for the time being.
C) SSB Calf Raise eccentric - single leg - 1 cm elevated in oly shoes, 6 sec hold at top, 6 sec eccentric - BW x3, 30kg x3, 50kg x3, 55kg 2x3
55kg sets quite hard
D) Adductor Squeeze ISO - bent knee with BBall - at 70% effort - 2 x 30secs
Alternating sets - 2 mins rest
A1) Single leg, split stance, Tibialis raise - in oly shoes (Romaleos 2) - free standing warmup BW x10
BW x10, x11 @ RPE 8
A2) SSB tibialis raise - in oly shoes, Romaleos 2 - 50kg x8, x7 @ RPE 7
B) Leg Curls - end of unit elevated 5 inches - 10kg x10, 20kg x10
30kg x12 @RPE 8
32.5kg x10 @RPE 7
32.5kg x10 @RPE 8
can feel in my glutes and calves quite a bit on these.
C)High angle barbell row - 20kg x15, 40kg x10, 52.5kg x20 @ RPE 7 PR!! +2.5kg, -2 reps
Pull up, feet assisted: BW x 20 @ RPE 7
SSB reverse lunge - arms supported, oly shoes, down to 80 degrees, slow tempo alternating legs - BW 2x10, 30kg x12, 40kg 2x12 @ RPE 5
Bench press - shoulder width, thumbs on smooth - 20kg x15, 40kg x10, 62.5kg x20 @ RPE 8.5 PR!! 20RM +2.5kg
more explosive reps - 60kg x5, wider grip 60kg x5
Dumbbell Curl - 15lbs x10, 20lbs x22 @ RPE 8
3 position reverse raise - lying face down, arms out to side, arms against body palms down, palms up
2.5kg plate x 15 reps each position @ RPE 7
Lying side external rotation: 2.5kg plate x20 @ RPE 8
----
stretch
-
Nice PR's dude !!
-
Nice PR's dude !!
thanks man
Just patiently letting it happen, rather than try and force them
-
Tuesday 8th March 2022
Erectors finally feeling better. Glutes, glute medius and obliques pretty sore from all the stuff I did yesterday.
Upper back, pecs, biceps, quads and calves as well
Patella and quad tendons feeling ok, same for achilles
----
Finger tip ISO - 4x 35 secs
Single leg calf raise - slow, constant tension, on floor - BW 2x20
lat stretch - over and under close grip - quite a lot of tension
like at 0:36 of this video
http://www.youtube.com/watch?v=Ccfol1c3E4A
-
Wednesday 9th March 2022
Light to moderate overall aches
Thought about training today, decided to rest since it will be a heavy bench/row session
----
Morning mobility work and upper body stretches
soft tissue work for upper body and glutes/erectors
rotating sets -
Finger tip ISO - 4x 35 secs
Partial Copenhagen adductor ISO - 3x30secs
Side plank ISO - partial ROM to side bent leg knee - 3x30 secs
Glute bridge Hold - 3x 30secs
Single leg calf raise on step - down to neutral, slow tempo - 2x12
lat stretch - over and under close grip - quite a lot of tension
Partial combo couch/TFL stretch
6 hours later -
Combo lat stretch - over and under close grip and Finger ISO - 2x40secs
Bent over lateral raise ISO - head supported - BW x 40secs
-
Thursday 10th March 2022
Erectors still sore... and mild aches all over
Achilles insertion felt much better out of bed this morning, and no discomfort walking downstairs for the first time in the last month.
Finger tendon also improving - much less pain now when pressed.
Left Adductor Gracilis tendon insertion slightly better
----
Waking mobility work and upper body stretches
Finger tip ISO - 4x 30 secs
soft tissue work for feet, adductors, outer quads, glutes and upper body
Tendon health+rehab - fasted - Upper 1, day 4
10G beef gelatin + 1g vitamin C one hour before session
Bodyweight with shoes - 91kg
general mobility drills
Walking on sides of ankle, side to side ankle rocking drills
side leg raises - x 20
BBall ball control and dribbling drills - 18 mins - decent, good energy and aggression
split squat ISO, rear leg straight, on balls of feet, at 80 degrees knee angle - x 35 secs
Front plank x 35 secs
glute bridge hold x 35secs
Side plank x 35secs each side
rotating sets - 1 mins rest
A1) Leg extension ISO, single leg - 10 sec concentric, 10 sec hold at top, then 20 sec hold at 60 degrees x 15kg, x25kg
10 sec concentric, 10 sec hold at top, then 30 sec hold at 60 degrees - 30kg x3 sets
felt good, but 1/10 left patella tendon pain on the first 30kg set concentric.
A2) Leg extension, single leg - 6 sec up and down - 30kg x6 @ RPE 9
Pretty hard and started to shake a bit on the last few reps.
Adductor straight leg ISO, against bench: 3 x 30 Seconds @RPE 7
kinda like a Copenhagen plank, but bottom leg is bent and I rest my upper body on the ground
C) SSB Calf Raise eccentric - single leg - 1 cm elevated in oly shoes, 10 sec hold at top, 6 sec eccentric - BW x3, 30kg x3, 50kg x3, 60kg 2x2
BW and 30kg sets, normal concentric. No discomfort on any set
60kg sets pretty hard
D) Adductor Squeeze ISO - bent knee with BBall - at 70% effort - 2 x 30secs
A) High angle rows - 20kg x15, 40kg x12, 60kg x12, 80kg x4
deadlifted off the floor to start -
straps - 85kg x11 @ RPE 9 PR!! +1 rep
straps - 85kg 3x6 @ RPE 7/7.5
Time to go up in weight. Most likely 90kg which is a bit above my bodyweight.
Hope that means pullups will start to feel easier...
B) Bench - shoulder width, thumbs on smooth - 20kg x15, 40kg x10, 60kg x10, 70kgx3, 80kg x3, 90kg x2
100kg x3 @ RPE 10 (PR!! +1rep)
80kg 3x6 @ RPE 7/7.5
That puts my e1RM around 110kg
-------
rotating sets - 1 mins rest
A) Dumbbell curl - 15lbs x12, 25lbs x6, 30lbs x 12 @ RPE 8.5 (PR!! +3 reps)
35lbs x 7 @ RPE 9 PR!!
Dang man, 30lbs felt so much lighter than usual. 35lb dumbbells finally reached, which is quite a jump from 30lbs with my Powerblock set.
No 2.5lb increment between 30 and 35lbs
B) Dumbbell, overhead press, arms in line with ears - rotating grip - 15lbs x12, 27.5lbs x20 @ RPE 9 (PR!! +3 reps)
----
Chest supported row, external rotation- 45 degree angle, hold at top - dumbbell 5lbs 2x10 @ RPE 7
super set -
Chest supported, 3 position reverse flye: - hold at top - 5lbs x 6 reps each, x 2 sets @ RPE 7
---
stretch
-
Friday 11th March 2022
Sore all over - quads, obliques, pecs, biceps and mid upper back the most
tendons no worse after yesterday
---
total rest day
-
Saturday 12th March 2022
Big reduction in soreness, erectors finally feeling decent again
Picking up a second hand full PowerBlock dumbbell set I purchased on Ebay, tomorrow.
1-41kg (2.5-90lb) set vs my current 2.5-70lb set.
Selling my partial set for almost the same price, so a gain.
New set is in kg, while my current one is in Lbs, which will take a while to get used to....
(https://i.imgur.com/iEB6L61.jpg)
----
Morning mobility work and upper body stretches
soft tissue work for upper body and glutes/erectors
rotating sets -
Finger tip ISO - 4x 35 secs
Partial Copenhagen adductor ISO - 3x30secs
Adductor Squeeze ISO - bent knee over swiss ball - at 70% effort - 3 x 30secs
Sissy squat hold - 2 legs at 60 degrees - 3x 50 secs
single leg, with other leg on floor - 3x 30secs
Single leg calf raise on step - down to neutral, slow tempo - BW x 14, x12
Combo lat stretch - over and under close grip and Finger ISO - 3x30secs
Partial combo couch/TFL stretch
-
Sunday 13th March 2022
Didn't get much sleep but feeling decent
Collected my Powerblock dumbbells.
Carrying 90lb dumbbells is kinda heavy... and spent all afternoon cleaning, comparing, inspecting them etc
Decided to keep my current lbs marked handles, as mine are less worn out and feel better.
Swapped out one plate of mine for a better version from this set, along with the adder weights.
And then moved the 70-90lb extra plates onto my set.
And after weighing the plates, they are the same as mine, and lbs seems more accurate than the kg markings
which are just rounded to the nearest figure.
Plus I'm more used to lbs on dumbbells.
I could just copy down the Kg markings onto a sheet of paper and stick it on my current stand for easy reference in any case
Will keep the Ironmaster stand and sell off the dumbbells.
The stand will come in handy for storing my kettlebells at the bottom, plates and chalk bag in the middle.
And other stuff ontop, maybe my spin lock dumbbells
---
Did plan to do my deadlift session today etc
But after all that, just felt tired and not in the mood so will rest up today.
-
Monday 14th March 2022
posterior chain a little achey from yesterday, right side erectors in particular, or something deep inside the back there.
----
Morning mobility work and upper body stretches
soft tissue work on lower body and upper back
Finger ISO 4x 35secs
----
Tendon health+rehab - Day 1 Lower1
10G beef gelatin + 1g vitamin C one hour before session
Bodyweight in shoes = 91.8kg
general mobility drills
Walking on sides of ankle, side to side ankle rocking drills
BBall ball control and dribbling drills - 10 mins - felt a bit meh
split squat ISO, rear leg straight, on balls of feet, at 80 degrees knee angle - x 35 secs
Front plank x 35 secs
glute bridge hold x 35secs
Side plank- x 35 secs each side
rotating sets - 1 mins rest
A) Leg extension ISO, single leg - 6 sec concentric, 10 sec hold at top, then 20 sec hold at 60 degrees - 15kg
6 sec Concentric to 60 degrees strap, 30 secs push @70%, 4 sec eccentric - x25kg, x25kg, x30kg
3/10 left patella tendon pain on the push against the strap on the two 25kg sets
B) Adductor straight leg ISO, against bench: 3 x 30 Seconds @RPE 7
C1) SSB Calf Raise - single leg - 1 cm elevated in oly shoes, controlled up, 10 sec hold at top, 6 sec eccentric - BW x3, 30kg x3
C2) SSB Calf Raise eccentric - single leg - 1 cm elevated in oly shoes, 10 sec hold at top, 6 sec eccentric - 50kg x3, 55kg x2
10 sec hold at top, 6 sec eccentric - 60kg x6, 65kg x6
fairly hard
D) Kettle bell Swing - 24kg 3x10
Olys - - shoulder dislocate + behind the back press stretch drill
5 low hang power clean + 5 high hang power clean, with no foot movement x 20kg bar
5 snatch high pull +3 low hang power snatch + 3 high hang power snatch + 10 1/4 overhead squats x 20kg bar
Sumo Deadlift - flat shoes, hook-gripped, controlled eccentric - 60kg x10, 80kg x8, 100kg x5, belt 120kg x5, belt and straps 140kg x5
belt, straps - 150kg 4x4 @ RPE 6-7
Late at night, had to lower under control, felt a tweak in my right side oblique area on one eccentric...
Will try and not train too late in the future so this doesn't happen again.
Lowering deadlifts is not worth the risk
Alternating sets - 2 mins rest
A) RDL - oly shoes, lowered under control to just above the floor
deadlifted off the floor - straps/belt 120kg 2x8 @ RPE 8
pretty hard after the controlled eccentric sumo deadlifts
B1) Single leg, split stance, Tibialis raise - in oly shoes (Romaleos 2) - BW 2x12 @ RPE 8 (+2 reps)
B2) SSB tibialis raise - in oly shoes, Romaleos 2 - BW x10, 30kg x10
50kg 2x11 @ RPE 8 (+1 rep)
SSB quarter squats - controlled, paused - 20kg x10, 50kg 3x10
Can feel my left lower adductor area ache a little - could either sartorius or gracilis tendon.
Bodyweight squats - full range - BW 2x10
no pain
-
Tuesday 15th March 2022
Don't feel too tired or stale after yesterday, interesting, even after deadlifts.
Right side erectors and other muscles there are beat up as hell though, quite strained feeling from that tweak yesterday when lowering on one rep where I lost tightness.
left Patella tendon feels decent, heading in the right direction.
My achilles I just don't know. They no longer hurt when walking downstairs, but frustratingly just don't seem to respond to anything I do.
There is much less pain when pressing around the insertion, so something is happening, but still get pain when walking upon waking and when cold/sitting down after all this time :(
---
total rest
-
Wednesday 16th March 2022
right side of lower back/erectors pretty sore so resting up till it feels better
Upper and mid traps also pretty sore.
----
Finger tip ISO - 4x 35 secs
Adductor Squeeze ISO - bent knee against foam roller - at 70% effort - 3 x 30secs
Sissy squat hold - 2 legs at 60 degrees - 2x 30 secs
single leg, with other leg on floor - 3x 30secs
Single leg calf raise ISO on step - at neutral, slow tempo - BW 3x 40 secs
max extension plantar flexion - at 70% effort 2x 30secs
Partial combo couch/TFL stretch
6 hours later -
Split Squat hold - supported - for gracilis tendon, at 60 degrees - 5x45secs
Since it hurts at the top of a Bulgarian split squat, why not just hold it in the same position.
I think it would load it enough, for now.
-
Thursday 17thMarch 2022
Still aches all over, but Lower back feeling better
finished up my container of beef gelatin, don't think I will continue using it, just doesn't seem to work....
----
Morning mobility work and upper body stretches
soft tissue work for upper body
Finger tip ISO - @ 70% effort - 3x 35 secs
Tendon health+rehab - Upper 2, day 4 - fasted
10G beef gelatin + 1g vitamin C one hour before session
Bodyweight with shoes - 91.8kg
----
general mobility drills
Walking on sides of ankle, side to side ankle rocking drills
BBall ball control and dribbling drills - 18 mins
Did a few short sets of low effort hops and skips at the end . No Achilles pain.
split squat ISO, rear leg straight, on balls of feet, at 80 degrees knee angle - x 35 secs
Front plank x 35 secs
glute bridge hold x 35secs
Side plank x 35 secs
rotating sets - 1 mins rest
A) Leg extension ISO, single leg - 6 sec concentric, then 10 sec hold at top. 20 sec hold at 60 degrees - 15kg, 25kg
6 sec concentric, 10 sec at top, 30 sec hold at 60 degrees x 30kg
6 sec Concentric to 60 degrees strap, 30 sec hold x 30kg
3 sec up and down - 30kg x6
no discernible pain in left patella tendon
B) Side lying adduction ISO - 3 30secs each side
C) SSB Calf Raise eccentric - single leg - 1 cm elevated in oly shoes, 10 sec hold at top, 6 sec eccentric, 10 sec hold at neutral - BW x3, 30kg x3, 50kg 2x2
6 sec eccentric - 65kg x6 @ RPE 8
No pain
rotating sets - 2 mins rest
A) Military Press - barbell - 20kg x12, x5, x5, 40kg x3, Belt 50kg x2
Belt - 55kg x8 @RPE 9.5 PR!! +1 rep
50kg x6, x6, x7 @ RPE 6/6/7
40kg in warmups felt really light today
50kg work sets also felt much easier, ended doing more than the usual 5 rep sets.
B)Pull up/Chin up - Hang and 20 scap shrugs,
Pull up - dead hang/paused, wider - BW x3, x1
Chin up, shoulder width - BW x1, x3, x3, x3 @ RPE 4
BW x5 @ RPE 5
BW x8 @ RPE 8
Weight vest+10kg x3, x3 @ RPE 7/8
A) Dips- dip shrugs x 20
B) Single arm dumbbell row - supported - controlled down, straps - 25kg x6, 45kg x4, x10 @ RPE 8 (PR!! +2.5kg)
Deficit push up: - feet elevated 20 inches, hands on Powerblock dumbbells
BW x 22 @ RPE 8 (+1 rep)
A) Dumbbell Curl - 15lbs x10, 25lbs x6 (Warm up)
30lbs x12, x10 @ RPE 9/8
right middle finger tendon aching on 30kg
B) Lying dumbbell tricep extensions - 15lbs x15 @ RPE 6
25lbs x10 @RPE 7
30lbs x7 @RPE 9.5
time to work my triceps :)
B)Chest supported row into external rotation - 45 degrees - plates 1.25kg 3x10 @ RPE 6
C) High bar squat - controlled - 20kg x10 in Nano X
40kg x10 @4 Nano X
40kg x10 @4 Legacy Lifter 2
40kg x10 @4 Romaleos 4 AMP
50kg x8 @4 Romaleos 4 AMP
50kg x8 @4 Nano X
50kg x8 @4 legacy lifter 2
Testing out my oly shoes and Nano X. Nano X felt a bit soggy on the 50kg set.
All felt good, and no pain
D]Chest supported, 3 position reverse flye - 45 degrees - thumbs down out to side, against body palms down, palms up - 10 reps each
hold at top
1.25kg plates 3x18 @ RPE 6
----
stretch
-
Friday 18th March 2022
Sore all over - quads/VMO, glutes, hamstrings, calves, traps, pecs, biceps the most
Achilles felt decent after yesterday - no flare up from the few hops and skips I did, even though I still get an ache when walking when cold.
And pressing directly into the achilles insertion does ache a little, so there is still damage remaining but does not seem to impair function
total rest day
---
My brother came around and talked up about his change to a Carnivore diet.
He has lost 10kg over 7 months, without any change in lifestyle, he doesn't exercise and was an obese heavy smoker
He said all his joint inflamations, dermatitis and skin issues have gone.
He only eats 2 chunks of steak once a day and is good and full for 24 hours....
So the benefits of fasting combined
-
Friday 18th March 2022
Sore all over - quads/VMO, glutes, hamstrings, calves, traps, pecs, biceps the most
Achilles felt decent after yesterday - no flare up from the few hops and skips I did, even though I still get an ache when walking when cold.
And pressing directly into the achilles insertion does ache a little, so there is still damage remaining but does not seem to impair function
total rest day
---
My brother came around and talked up about his change to a Carnivore diet.
He has lost 10kg over 7 months, without any change in lifestyle, he doesn't exercise and was an obese heavy smoker
He said all his joint inflamations, dermatitis and skin issues have gone.
He only eats 2 chunks of steak once a day and is good and full for 24 hours....
So the benefits of fasting combined
Yeah Jordan Peterson and his daughter swear by the carnivore diet that got rid of a whole bunch of problems for them. I mean if you only eat meat you are technically keto as well and that might be accounting for the weight loss. Honestly eating meat is the best part of keto so i could see myself going carnivore if i thought it would be useful
-
Yeah Jordan Peterson and his daughter swear by the carnivore diet that got rid of a whole bunch of problems for them. I mean if you only eat meat you are technically keto as well and that might be accounting for the weight loss. Honestly eating meat is the best part of keto so i could see myself going carnivore if i thought it would be useful
It's just a lot lower calories overall for the weight loss, considering he was eating whenever and whatever he wanted before :)
-
Saturday 19th March 2022
Soreness coming down
Achilles still achey when cold walking, but no pain today on calf raises into the stretch range
Might be ready to start walking on the regular again
----
Morning mobility work and upper body stretches
Finger tip ISO - 4x 35 secs
Sissy squat hold - 2 legs at 60 degrees - 2x 40 secs
single leg, with other leg on floor - 3x 30secs
Single leg calf raise, on step - slow tempo, down to slightly below neutral - BW 3x10 till moderate burn, 50+ sec set time
Down into stretch range and no pain.
Will gradually increase till fully stretched
Partial combo couch/TFL stretch
-
Sunday 20th March 2022
Had planned to train today, but I woke up late from my afternoon nap, so canned that
Still feeling fairly sore so maybe for the better.
----
Morning mobility work and upper body stretches
Finger tip ISO - 4x 35 secs
Hybrid Sissy squat/Peterson step up hold - on 8 inch step, pushing down at 70% effort - 3x 30 secs
These used to be really painful on the left quad tendon, and right glute medius tendon.
Nothing today, but still feels pretty hard
Starting to get that urge to visit a BBall court...
I also need to start leaning back down again. I have to drop 18kg of fat!
-
Monday 21st March 2022
didn't feel like training and still feeling achey so more rest
lower back still not recovered yet
----
Morning mobility work and upper body stretches
Finger tip ISO - 4x 35 secs
2 leg full range calf stretch - 2x 50 secs
this felt good and no pain in achilles
-
Tuesday 22nd March 2022
Erectors still a bit sore...
I don't think the adductor work I have been doing is targeting then tendon ache in my inner left leg lower quad area.
But any sort quad dominant single leg squat pattern does seem to make it ache in the upper part of the ROM.
And walking downstairs
So I will try and load it with split squat holds in that knee angle.
----
BBall practise session at WLC outdoor courts - 38 mins
went to the outdoor BBall courts today, and my achilles are not ready.
I just did dribbling stuff and low effort shooting, and so very slow small jogs.
Both achilles insertions felt sore, but not flared up after the session...
And I'm sunburnt to boot... on my arms and shoulders.. ugh
Patella tendon felt decent apart from one instance where I felt my left inner, upper part of the patella tendon give some 4/10 pain from a sudden contraction
Tendon health+rehab - Day 3 Lower 2
Bodyweight in shoes = 92kg
general mobility drills
side leg raises - x 20
split squat ISO, rear leg straight, on balls of feet, at 80 degrees knee angle - x 35 secs
Front plank x 35 secs
glute bridge hold x 35secs
Side plank- x35 secs each side - less shakey now
----
Alternating sets - 1 mins rest
A) Leg extension ISO, single leg - 3 sec Concentric, 10 sec hold at top, 20 sec hold at 60 degree, slow eccentric - 10kg, 15kg
6 sec Concentric, 10 sec hold at top, 30 sec hold at 60 degree, slow eccentric - 20kg, 25kg, 30kg, 32.5kg
No pain. 32.5kg was fairly hard
B1) SSB Calf Raise - single leg - 1 cm elevated in oly shoes, controlled up, 10 sec hold at top, 6 sec eccentric, 10 sec hold at nuetral - BW x3, 30kg x2, 50kg 2x2
B2) SSB Calf Raise eccentric - single leg - 1 cm elevated in oly shoes, 6 sec eccentric - 60kg x5, 65kg x4, 70kg x4
70kg fairly hard
Alternating sets - 2 mins rest
A1) Single leg, split stance, Tibialis raise - in oly shoes (Romaleos 2) - free standing warmup BW x10
BW x13, x12 @ RPE 8 (+1 rep)
A2) SSB tibialis raise - in oly shoes, Romaleos 2 - 50kg x7, x7 @ RPE 8/9
B) Leg Curls - end of unit elevated 5 inches - 15kg x12, 25kg x10
controlled- 32.5kg 2x8 @RPE 8
C) High angle barbell row - 20kg x20, 40kg x10, 55kg x20 @ RPE 7 PR!! +2.5kg
Pull up, feet assisted: BW x 20 @ RPE 7
Dumbbell Curl - 15lbs x10, 25lbs x17 @ RPE 8 PR!!
SSB Split squat ISO - arms supported, at 60 degrees - BW x 20secs 30kg 2x 30secs
fairly hard, crazy quad burn.
Bench press - shoulder width, thumbs on smooth - 20kg x15, 40kg x12, 62.5kg x19 @ RPE 8
Didn't quite get to 20 reps, but the right side of the bar kept hitting the safety pins, which threw me out... I set it too high
Chest supported row, external rotation, into press - 30 degree angle - 1.25kg plates x10 @ RPE 6
super set -
Chest supported, 3 position reverse flye - 30 degrees - out to side, against body palms down, palms up - 10 reps each
hold at top - 1.25kg plates x 30 @ RPE 5
Saftey Bar squat: - oly shoes - all slow/controlled reps - 30kg x10, 40kg x10
50kg 2x10
60kg 2x10 @ RPE 8
70kg 2x8 @ RPE 8
Full range today, and pain free, good form. No upper body rounding.
These used to make both my patella tendons ache, no discomfort today.
Felt hard though, as hard as front squats, but without the upper body discomfort.
Still alternating oly shoes each set :)
They all feels so different and subtle change your form
(https://i.imgur.com/RFrQUMm.jpg)
(https://i.imgur.com/BHQp9ty.jpg)
----
stretch
-
Wednesday 23rd March 2022
Moderately sore all over
Both Achilles sore in the insertion, but not too bad.
Walking hurts, until it warms up
----
Morning mobility work and upper body stretches
Finger tip ISO - 3x 40 secs
Sissy squat hold - single leg, with other leg on floor - 3x 40secs
Calf raise hold, single leg - above parallel - 3x 40secs
-
Thursday 24th March 2022
Still sore
Right middle finger tendon feeling much better. Big reduction in pressing pain.
Both Achilles settling down
----
Morning mobility work and upper body stretches
Finger tip ISO - 4x 40 secs
Sissy squat hold - 2 legs 3x 40secs
single leg, with other leg on floor - 3x 40secs
Calf raise hold, single leg - stretched - 4x 40secs
-
Friday 25th March 2022
Fell asleep late afternoon and slept in, so did not train
Also upgraded computer's CPU from a Ryzen 3800x to a Ryzen 5950x - 16 cores of processing power :)
----
Morning mobility work and upper body stretches
Finger tip ISO - 4x 40 secs
Sissy squat hold - 2 legs 3x 40secs
single leg, with other leg on floor - 3x 40secs
Calf raise hold, single leg - stretched - 4x 40secs
-
Saturday 26th March 2022
Still fairly sore all over.
feeling jet laggy, due to change in sleep patterns
Achilles back to current baseline.
And it I can get back to calf stretching as both achilles insertion no longer hurts when in that stretched position with just bodyweight.
So the tendon is no longer swollen and compressing on the heel bone
----
Waking mobility work and upper body stretches
Finger tip ISO - 4x 30 secs
soft tissue work for whole body
Tendon health+rehab - fasted - Upper 1, day 4
Bodyweight with shoes - 91.2kg
general mobility drills
Walking on sides of ankle, side to side ankle rocking drills
side leg raises - x 20
BBall ball control and dribbling drills - 5 mins - meh
split squat ISO, rear leg straight, on balls of feet, at 80 degrees knee angle - x 35 secs
Front plank x 35 secs
glute bridge hold x 35secs
Side plank x 35secs each side
rotating sets - 1 mins rest
A) Leg extension ISO, single leg - 6 sec concentric, 10 sec hold at top, then 20 sec hold at 60 degrees x 15kg, x20kg
3 sec concentric, to strap at 60 degrees, pushing at 70+% effort for 30secs - 30kg x3 sets
3/10 pain for a few secs on left patella tendon on the 30kg overcoming ISO sets
In a good way, for rehab purposes. So loading is just right
B1) SSB Calf Raise - single leg - controlled, 10 sec hold at top, middle, bottom - BW x2, 10kg x2, 30kg 2x2
B2) SSB Calf Raise eccentric - single leg - 3 inch elevated, 6 sec eccentric - 30kg 2x6
Now going full range on all calf/achilles work.
2/10 pain on right leg insertion area on some sets
C) SSB split squat ISO - Arm supported, At 60 degrees, front foot on 3 inch step, on balls of feet, heel over the edge
30kg 3x30secs @ RPE 7
Gets pretty hard after 25 secs, burn and starts to shake a little.
Loads that achey tendon on my lower inner left thigh, as well as Soleus/Achilles.
D) High angle rows - 20kg x20, 60kg x12, 60kg x5, 80kg x5
deadlifted off the floor to start -
straps - 90kg x9 @ RPE 9 PR!! +5kg, -2 reps
straps - 90kg 3x5 @ RPE 6/6/7
can't believe I'm getting closer to 100kg
rotating sets - 2 mins rest
A) Bench - shoulder width, thumbs on smooth - 20kg x20, 40kg x20, 60kg x8, 70kgx4, 80kg x3
90kg x8 @ RPE 10 (PR!! +1rep)
82.5kg 3x5 @ RPE 6.5/7/7 (second set wider grip)
That puts my e1RM around 114kg
Last rep flew up from chest to 3/4 up, but then the last 6 inches was a slow grind!
So my triceps are holding things back and are weak.
Only just started working them directly, and they are weaker than my biceps....
B) Dumbbell curl - 15lbs x11, 25lbs x8, 35lbs 2x8 @ RPE 8/8.5 (PR!! +1 rep)
Dumbbell, overhead press, arms in line with ears - rotating grip - 15lbs x12, 27.5lbs x20 @ RPE 8.5 (Lower RPE than last session)
Lying dumbbell tricep extensions: 15lbs x12, 25lbs x13 @8, 27.5lbs x10 @8
Low bar squat: - oly shoes - 20kg x10, 40kg x10, 60kg x10
70kg x10 @5
80kg x10 @6
90kg x10 @7
100kg x6 @7
100kg x6 @8
(https://i.imgur.com/Q35TpzA.jpg)
Alternating oly shoes once again per set :)
80kg upwards the bar felt heavy on my back, a bit of shock to CNS, due to no low bar squatting in a while, but it eventually got better.
All sets felt good and pain free.
Medium stance width, and focused more on pushing with the insides of my feet, big toe.
Much less toe angle than I usually use.
Seems like my hip shift is fixed, didn't notice it.
High bar squat - oly shoes - 70kg x11 @7
Was just checking my form.
The bar feels unstable compared to low bar
Chest supported, 3 position reverse flye: - hold at top - 1.25kg plates x18 @5, x30 @6
super set -
Chest supported row, external rotation- 30 degree angle, hold at top - 1.25kg plates x 8 @5, x10 @6
Scarecrow external rotation:- chest supported 30 degree - 5lbs x20 @7
---
stretch
-
Sunday 27th March 2022
sore all over - felt my whole traps (top/mid/bottom), side delts and triceps on fire when I woke up.
Quads VMO and hamstrings the most sore.
Achilles feels good after yesterday, slightly better than current baseline.
Even walking upon waking feels better.
So the stretched range work did not flare up anything. Hope this means I'm getting closer.
----
some upper mobility work and active stretches throughout the day
Blue tube band - till moderate burn and effort
high to low reverse grip pull aparts 2x20
tricep pressdowns x20, x15
curls 2x20
-
Monday 28th March 2022
Soreness greatly decreased.
Walking around shops today, achilles felt fine.
Even when walking up an escalator slope.
The stretching has helped, can feel the difference
----
mobility work and upper body stretches
Finger tip ISO - 4x 40 secs
Sissy squat hold - 2 legs 2x 40secs
single leg, with other leg on floor - 2x 30secs
Calf raise hold, single leg - 3 sec up and down, full range on step - BW x15, x12 @ RPE 8
pain free, but quite a lot of shake on the top part of the concentric.
Have noticed this when trying to do the concentric slow...
2 legged calf stretch on step - 2x 50 secs
-
Tuesday 29th March 2022
Posterior chain pretty sore
----
Upper mobility work and upper body stretches
rotating sets -
Finger tip ISO - 4x 30 secs
2 legged calf stretch on stairs - 2x 1.5mins
Partial combo couch/TFL stretch x 2 mins
-
Wednesday 30th March 2022
Posterior chain still pretty sore, erectors especially.
Felt crappy, but decided to train anyway
----
Morning mobility work and upper body stretches
soft tissue work on lower body and upper back
Finger ISO 4x 35secs
Cuff ISO 3x 30secs
----
Tendon health+rehab - Day 1 Lower1
Bodyweight in shoes = 90.3kg
general mobility drills
Walking on sides of ankle, side to side ankle rocking drills
BBall ball control and dribbling drills - 7 mins - average
split squat ISO, rear leg straight, on balls of feet, at 80 degrees knee angle - x 35 secs
Front plank x 35 secs
glute bridge hold x 35secs
Side plank- x 35 secs each side
rotating sets - 1 mins rest
A) Leg extension ISO, single leg - 3 sec concentric, 10 sec hold at top, then 10 sec hold at 60 degrees - 15kg, 20kg
leaning back - 3 sec Concentric to 60 degrees strap, 30 secs push @70%, 4 sec eccentric - x30kg, x32.5kg, x35kg
increased the load a bit, didn't feel too much harder today, and no increase in pain.
Also leaned back to target the rectus femoris better. I feel stronger in this position as well.
B1) SSB Calf Raise - single leg - controlled, 10 sec hold at top, middle, bottom - BW, 30kg
controlled, 10 sec hold at top, middle, 20sec hold at bottom - 30kg, 35kg
B2) SSB Calf Raise eccentric - single leg - 3 inch elevated, 6 sec eccentric - 35kg 2x6
4/10 pain at the bottom of the heavier sets on the right achilles insertion.
A bit too heavy for now. See how I feel tomorrow
C) Kettle bell Swing - 24kg 3x10
Olys - - shoulder dislocate + behind the back press stretch drill
5 low hang power clean + 5 high hang power clean, with no foot movement x 20kg bar
5 snatch high pull +3 low hang power snatch + 3 high hang power snatch
10 overhead squats x 20kg bar - progressively lower
overhead squats in Nano X - surprisingly not that hard even though the shoe is fairly flat
(https://i.imgur.com/Q7m1Qia.png)
Sumo Deadlift - flat shoes, hook-gripped, controlled eccentric - 60kg x10, 80kg x5, 100kg x5, belt - 120kg x5,
Belt, hookgripped - 140kg x4, 150kg x2 @7, 160kg x1 @8
belt, straps - 170kg x1 @ RPE 10
belt, straps - 130kg 2x5 @ RPE 6.5
erectors achey up till 100kg, but when I put the belt on, everything felt firm and solid.
170kg felt like a 1 rep max and my upper back also rounded... this was a 5 rep max a few weeks back.
So those low bar squats 4 days ago really hammered my posterior chain....
When 150kg felt quite hard I should have taken the hint and stopped there.
Alternating sets - 2 mins rest
A) RDL - oly shoes, lowered under control to just above the floor
deadlifted off the floor - straps/belt 100kg 2x8 @ RPE 8
-20kg from last session, still felt hard.
B1) Single leg, split stance, Tibialis raise - in oly shoes (Romaleos 2) - BW 2x13 @ RPE 8/9 (+1 rep)
B2) SSB tibialis raise - in oly shoes, Romaleos 2 - BW x10, 30kg x10
50kg x7 @ RPE 8 (- 3 reps)
SSB reverse lunge - arms supported, rear leg at 90 degrees, oly shoes, slow tempo, both sides back to back - BW x10, 30kg 2x10 @ RPE 4
Felt good, no pain apart from some discomfort, on first 30kg set, in some tendon to the right of the left leg VMO, which I have been trying to rehab.
Not sure what it is, but I think it might be the sartorius tendon, since it seems to show up in quad dominant movements.
Safety Bar squat: - oly shoes - all slow/controlled reps - 30kg x10, 50kg x9, x8
70kg x10 @ RPE 7
belt - 80kg 2x8 @ RPE 7/8
Felt good, smooth, and great form, even after deadlift and RDLs.
-
Thursday 32st March 2022
Sore all over but upper back, glutes, quads the most.
Side delts and pecs pretty sore as well.
Achilles not feeling worse after yesterday
----
Upper mobility work and upper body stretches
I received my Schiek 3004 belt today.
Very nice belt, with the same friction buckle locking system as my current Element 26 nylon belt, but contoured, thicker, padded, and wider at the back and front.
Just as comfortable and flexible, but dual velcro system feels much more secure.
Cost 2x more, but worth it, and from what I read on the net much more durable than similar priced belts such as the 2Pood ones, where the velcro dies after a year or so.
Feels comfy and thin enough for olys and deep squats unlike leather belts
Also go 1 size down if you want to get one. I did and it's still plenty big
http://www.youtube.com/watch?v=xorwX-pLTbY
http://www.youtube.com/watch?v=h9nTEzyDf3w
-
Friday 1st April 2022
Side delts sore as hell, plus my quads, glutes and hamstrings.
I should have rested till Sunday, but decided to train today, and strength was down on a lot of exercises...
Recovery has not been good lately
----
Morning mobility work and upper body stretches
soft tissue work for upper body
Finger tip ISO - @ 70% effort - 4x 35 secs
Tendon health+rehab - Upper 2, day 4 - fasted
Bodyweight with shoes - 90.3kg
----
general mobility drills
Walking on sides of ankle, side to side ankle rocking drills
BBall ball control and dribbling drills - 10 mins - decent
split squat ISO, rear leg straight, on balls of feet, at 80 degrees knee angle - x 35 secs
Front plank x 35 secs
glute bridge hold x 35secs
Side plank x 35 secs
rotating sets - 1 mins rest
A) Leg extension ISO, single leg - 6 sec concentric, then 10 sec hold at top. 20 sec hold at 60 degrees - 15kg, 25kg
3 sec Concentric to 60 degrees strap, 30 sec hold x 30kg, x35kg, x36.5kg
Was able to increase loads today as it felt easier.
2/10 left Patella tendon pain on 35kg and 36.5kg sets
B) Straight arm plank cuff hold: - against wall/car, body at 45 degrees - BW 2x10secs, 3x 30secs
C) Calf Raise - single leg - controlled, 10 sec hold at top, middle, 30 sec at bottom - BW, 10kg, 10kg, 15kg
Minimal pain
D) SSB split squat ISO: 6 inch step, heel off edge, at 80 degrees- dip belt 10kg x30 Seconds, 15kg x30 Seconds, 20kg x30 Seconds
E) Military Press - barbell - 20kg x12, x5, x5, 40kg x3, Belt 50kg x2
Belt - 55kg x7 @RPE 9.5 (-1 rep)
50kg x5, x5, x5, x5 @ RPE 6/6/7/8
Felt a lot harder than last time
F) Lateral leg drive into wall ISO: - at 70% effort - 3x 30secs
A)Pull up/Chin up - Hang and 20 scap shrugs,
Pull up - dead hang/paused, wider - BW x3
Chin up, shoulder width - BW x1
BW x5, x5, x5, x5 @ RPE 6/6/6/7
BW x8 @ RPE 9
B) Dips- dip shrugs x 20
A) Single arm dumbbell row - supported - controlled down, straps - 45kg x3, x10.75 @ RPE 10
B) Deficit push up: - feet elevated 20 inches, hands on Powerblock dumbbells - BW x10 (on floor)
+5kg dip belt x 15 @ RPE 8
Weight Vest 10kg 2x10 @ RPE 8/9
A) Dumbbell Curl - 15lbs x10, 25lbs x6 (Warm up)
30lbs x12, x10 @ RPE 9
B) Lying dumbbell tricep extensions - 15lbs x10, 25lbs x 6
30lbs x7.5, x6 @RPE 10
Chest supported row into external rotation - 30 degrees - plates 1.25kg 2x10 @ RPE 6
superset
Chest supported, 3 position reverse flye - 30 degrees - thumbs down out to side, against body palms down, palms up - 10 reps each
hold at top
1.25kg plates x24, x30 @ RPE 7
----
stretch
-
Saturday 2nd April 2022
Sore all over. Lips a bit swollen and inflamed, my usual sign that recovery is poor and effort is high.
Achilles feeling better after yesterday.
Went for a short, easy walk today and achilles felt fine, but fitness is down a bit
----
Morning mobility work and upper body stretches
Finger tip ISO - 4x 35 secs
Walk - 20 mins
Sissy squat hold - 2 legs at 60 degrees - x 30 secs
single leg, with other leg on floor - 3x 30secs
Partial combo couch/TFL stretch x 2mins
-
Sunday 3rd April 2022
Still fairly sore all over, but lots of sleep and feeling ok
Decided to go to the courts to shoot around today, and get some sun
----
BBall practise session at WLC outdoor courts - 40+ mins
Mostly dribbling drills and a few shots. A few moves
Rotator cuffs were burning from the dribbling and shooting... damn
Felt crisp and powerful, despite the soreness, and extra fat and weight.
Achilles felt fine during session, even my left patella tendon during the few cuts and low effort jump shots.
But post session it did feel a little achey, but much less than last session
Tendon health+rehab - Day 3 Lower 2
Bodyweight in shoes = 90.8kg
general mobility drills
side leg raises - x 20
split squat ISO, rear leg straight, on balls of feet, at 80 degrees knee angle - x 35 secs
Front plank x 35 secs
glute bridge hold x 35secs
Side plank- x35 secs each side
----
Alternating sets - 1 mins rest
A) Leg extension ISO, single leg - 6 sec Concentric, 10 sec hold, 30 sec hold at 60 degrees, slow eccentric - 15kg, 22.5kg
3 sec Concentric to 60 degrees strap, 30 sec push at 70% effort - 30kg, 35kg, 37.5kg
1/10 patella tendon pain on 37.5kg
No pain. 32.5kg was fairly hard
B)Calf Raise - single leg - controlled, 10 sec hold at top, middle, 30 sec at bottom - 10kg, 15kg, 15kg
3/10 pain on all sets...
C1) SSB Split squat ISO - arms supported, at 60 degrees, 4 inch step, heel off edge - 30secs x 15kg, x 30kg
C2) SSB Split squat Soleus Calf Raise - arms supported, at 60 degrees, 4 inch step, 3 secs up and down - 30kg 10 @ RPE 7
Alternating sets - 2 mins rest
A1) Single leg, split stance, Tibialis raise - in oly shoes (Romaleos 2) - free standing warmup 2 legged BW x12
BW x14, x14 @ RPE 8/8.5 (+1 rep)
A2) SSB tibialis raise - in oly shoes, Romaleos 2 - 50kg x8, x8 @ RPE 8
C) Safety Bar squat: - oly shoes - all slow/controlled reps - 30kg x10, 50kg x10, 70kg x10 @ RPE 6
Squats - oly shoes - High bar squat 60kg x5, rest 10 secs, Low bar squat 60kg x5
Low bar squat: - oly shoes, belt -
80kg x10 Belt @6
100kg x8 Belt @7
110kg x7 Belt @8 hip shift on last rep
110kg x7 Belt @8
110kg felt comfortable on my back today, and not heavy feeling unlike 100kg last session, funny how that works.
That hip shift on the last rep tweaked my right erector a bit.
It's something I've been trying to fix, but once a rep gets hard it returns... on the next set with the same weight I found if I pushed harder with the left leg it seems to fix it a bit.
Will try angling out the right leg more, and use a band pulling my hip towards the left side and see if that helps to ingrain the motor pattern.
I do notice my right leg always feeling a bit off, and making me twitch and adjust the foot angle
as per article https://barbellrehab.com/hip-shift-during-squats/
Hipshift on last rep of the first set of 110kg 242lbs
http://www.youtube.com/watch?v=qIyhXNDxZR0
High bar squat: - oly shoes, belt -
90kg x8 @7
90kg x8 @8.5
Alternating sets - 2 mins rest
A) Leg Curls - end of unit elevated 5 inches - 15kg x12, 25kg x10
32.5kg 2x10 @RPE 8/9 (+2 reps)
hamstrings getting stronger, will go up to 35kg next time
B) AB wheel: - On knees, down to floor - 2x10 @ RPE 6
Single leg, leg extension - leaning back, 3 sec up and down, dead stop - 20kg x10 @7
----
stretch
-
Monday 4th April 2022
feeling decent despite the high amount of training yesterday
Some trap DOMs, but only minor soreness elsewhere, a surprise.
Achilles felt sore when I got up, then later my right outer ankle felt strained.
Walking downstairs was super uncomfortable on the left leg inner quad tendon area as well.
But by evening things felt much better. You could literally feel the improvement hour to hour.
So 24 hour response is improving
----
Upper mobility work and stretches
Finger tip ISO - 4x 30 secs
Sissy squat ISO - at 60 degrees x 30secs
Wall sit - at 80 degrees 3x 30secs
Sissy squat ISO - at 80 degrees x 30secs
-
Tuesday 5th April 2022
A bit more sore in lower body today
Achilles back to current baseline
I was planning to train tomorrow, but decided to do it today,
Strength down across the board, need more rest days...
Going to deload next upper session, and rest up on the main sessions.
----
Upper mobility work and stretches
Finger tip ISO - 3x 30 secs
Walk - 25 mins
easy walk, no achilles pain
Tendon health+rehab - Upper 1, day 4
Bodyweight with shoes - 91.7kg
general mobility drills
side leg raises - x 20
split squat ISO, rear leg straight, on balls of feet, at 80 degrees knee angle - x 35 secs
Front plank x 35 secs
glute bridge hold x 35secs
Side plank x 35secs each side
rotating sets - 2 mins rest
A) Bench - shoulder width, thumbs on smooth - 20kg x20, 40kg x20, 60kg x10, 70kgx5, 80kg x3
82.5kg x8 @ RPE 10 (-8kg)
Numbers well down, decided to just end it there at one top set, and the same for my other upper body exercises
10% weaker
B)Calf Raise - single leg - controlled, 10 sec hold at top, middle, 20 sec at bottom - x BW, weight vest 10kg x 3 sets
2/10 pain on right achilles insertion area on first 10kg set, fine after that.
Progressing
C) High angle rows - deadlifted off the floor to start - 20kg x15, 60kg x10, 60kg x5, 80kg x5
straps - 90kg x6 @ RPE 9 (-3 reps)
Dumbbell, overhead press, arms in line with ears - rotating grip - 15lbs x12, 25lbs x12 @ RPE 8
Dumbbell curl - 15lbs x12, 25lbs x12 @ RPE 8
Lying dumbbell tricep extensions: 15lbs x12, 20lbs x13 @ RPE 8
Elbow on Knee external rotation- 5lbs x20 @ RPE 6
rotating sets - 1 mins rest
Chest supported row, external rotation into press- 20 degree angle, hold at top - 1.25kg plates x 10, 2.5kg x12, 10 @ RPE 7
superset
Chest supported, 3 position reverse flye: - hold at top - 2.5kg plates x36, x30 @ RPE 7
Leg extension ISO, single leg - 6 sec concentric, 10 sec hold at top, then 20 sec hold at 60 degrees x 15kg, x22.5kg
30 sec hold at 60 degrees - x22.5kg, 25kg, 30kg
One High bar set, rest 3-4 mins, Low bar set, repeat
High bar squat - oly shoes,belt - 20kg x10, 40kg x10, 60kg x10
70kg x12 Belt @6
90kg x9 Belt @7
100kg x5 Belt @8
Low bar squat: - oly shoes, belt - 20kg x10, 40kg x10, 60kg x10
80kg x12 Belt @6
100kg x10 Belt @7
100kg x6 Belt @8
Tried angling out my right leg more, and didn't feel like it helped much with the hip shift to the left leg.
All these squats was not a good idea, but I just had the urge to test things out...
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stretch
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Wednesday 6th April 2022
Pretty sore all over, a mild tired feeling.
Quads, glutes, hamstrings and pecs the most
Achilles feeling decent
More rain everyday for a while, so that messes up my plans for a while
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Upper mobility work and stretches
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May or may not help my hip shift issues, but my left side, the side I shift towards is way more restricted in this stretch
While my right ankle, due to old ankle injury is worse than my left, but it's still decent enough in oly shoes for squatting
http://www.youtube.com/watch?v=ytFTgdHc_MM
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Thursday 7th April 2022
Lower body and posterior chain still a bit sore.
Changing my training setup to an alternating heavy, light/deload setup
Today is my first light lower session, -25% loads from heavy session
Went well, but volume was kinda high...
All main worksets around RPE 5-6
----
Morning mobility work and upper body stretches
soft tissue work on lower body and upper back
Finger ISO 4x 30secs
----
Tendon health+rehab - Day 1 Lower1 - LIGHT/DELOAD
Bodyweight in shoes = 90.8kg
general mobility drills
BBall ball control and dribbling drills - 4 mins - felt crisp
split squat ISO, rear leg straight, on balls of feet, at 80 degrees knee angle - x 35 secs
Front plank x 35 secs
glute bridge hold x 35secs
Side plank- x 35 secs each side
rotating sets - 1 mins rest
A) Straight arm plank hold:- Against 20 inch bench. Torso at 45 degrees - BW x 10 secs
3x 30 Seconds @ RPE 7
B) Leg extension ISO, single leg - 3 sec concentric, 10 sec hold at top, then 10 sec hold at 60 degrees - 15kg, 20kg
leaning back - 6 sec concentric, 30 sec hold at top, 20 sec hold at 60 degrees, 6 sec eccentric - x 30kg
leaning back - 6 sec concentric, 30 sec hold at top, 6 sec eccentric - 2 x 30kg
3/10 left patella tendon pain on the top hold
C1) SSB Calf Raise - single leg - controlled, 10 sec hold at top, middle, bottom - BW x3, 30kg x1
controlled, 10 sec hold at top, middle, 20sec hold at bottom - 30kg, 35kg
C2) SSB Calf Raise ISO - single leg - an inch below neutral - 50kg, 55kg x 3 sets
2/10 achilles pain
C) Kettle bell Swing - 24kg x10 progressively higher to warm up, x10 , belt x11, x10
Overhead Squat - in Nano X - BW x10, 20kg x10
Sumo Deadlift - flat shoes, belt, hook-gripped - 60kg x10, 80kg x10, 100kg x10
belt, straps - 110kg 2x10
fast and crisp
Alternating sets - 2 mins rest
A) RDL - oly shoes - deadlifted off the floor - straps/belt 85kg 3x10
B1) SSB tibialis raise - in oly shoes, Romaleos 2 - BW x10, 30kg 3x10
B2) Single leg, split stance, Tibialis raise - in oly shoes (Romaleos 2) - BW x7, x6, x6
Walking lunge- narrow stance - oly shoes, slow tempo - BW 2x10
damn these pump up the quads like nothing else
Safety Bar squat: - oly shoes - controlled, paused - BWx10, 30kg x10, belt 50kg x10
belt, paused - 60kg 2x10, x9, x10
I think I figured out my left hip shift on squats.
It seems like my left leg/hip is slightly lower and more forward at the bottom, due to the difference in ankle ROM.
Right side being worse due to old ankle injury.
Which explains why when the hip shift happens I end up on my left foot's toes
So I focused on pushing the left hip back into alignment when going down, and stopping once the right side has bottomed out.
Did pauses today to ingrain the feeling... lots of reps
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Friday 8th April 2022
Sore lower body and posterior chain, but less than usual.
I do feel worn out from the volume though
Sleep is getting better
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Upper mobility work and stretches
Finger tip ISO - 3x 30 secs
Walk - 23 mins
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Saturday 9th April 2022
Side delts pretty sore as per usual, from the overhead squats... it would seem like snatch grip behind the next presses would be nice for the side delts.
Quads, calves and posterior chain still moderately sore.
Body feels like it's starting to rebound back from the overreaching.
Another light session today, although the loads still feel not that light, but felt good not going near failure.
Next session after BBALL will be the first heavy session of the new setup.
Will be alternating heavy/Light, with a days rest in between each
Lower 1 - squat - heavy
Upper 1 - bench/row - light
Lower 2 - sumo deadlift/RDL - light
Upper 2 - press/chin - heavy
and repeat, but flipping the heavy and light days around, and so on
Although I am thinking of moving to a different split
----
Morning mobility work and upper body stretches
soft tissue work for upper body and some lower body
combo couch/TFL stretch x 2 mins
Finger tip ISO - @ 70% effort - 4x 30 secs
Tendon health+rehab - Upper 2, day 2 - LIGHT/DELOAD
fasted
Bodyweight with shoes - 90.3kg
----
general mobility drills
Walking on sides of ankle, side to side ankle rocking drills
BBall ball control and dribbling drills - 10 mins - decent
split squat ISO, rear leg straight, on balls of feet, at 80 degrees knee angle - x 35 secs
Front plank x 35 secs
glute bridge hold x 35secs
Side plank x 35 secs
All non ISO lifts around RPE 5-6
rotating sets - 1 mins rest
A) Leg extension ISO, single leg - 6 sec concentric, then 20 sec hold at top. 10 sec hold at 60 degrees - 15kg, 22.5kg
6 sec concentric, 30 sec hold at top, 6 sec eccentric - 30kg, 30kg
3 sec Concentric to 60 degrees strap, 30 sec push at >70% effort - 35kg, 35kg
2/10 left Patella tendon pain for first few secs on main sets
B) Calf Raise - single leg - BW warmup set
30 sec hold at neutral - 30kg, 50kg, 55kg, 57.5kg, 57.5kg
left achilles fine, right side some 2/10 pain
C1) SSB split squat - front heel off floor, at 80 degrees - slow/controlled/paused - BW x10, 30kg x10
C2) Decline Squat, single leg - 3 secs up and down - BW x10, oly shoes 5kg x10, 10kg x10
1/10 left patella tendon pain on first few reps
D) Military Press - barbell - 20kg x10, 30kg x10
Belt - 35kg x10, 37.5kg x10, x10, 40kg x10
felt good, crisp controlled reps.
A)Pull up/Chin up - Hang and 20 scap shrugs,
One pull set, then one chin up set, repeat
Pull up - dead hang/paused, wider - BW x1, x4, x3
leg assisted x10
Chin up, shoulder width - BW x4, x4
leg assisted x10
B) Dips- dip shrugs x 20
A) Single arm dumbbell row - supported - 65lbs x10, 70lbs 2x10
B) Deficit push up: - feet elevated 20 inches, hands on Powerblock dumbbells - BW x10 (on floor)
BW x10, x12, x12
A) Dumbbell Curl - leaning against wall - 15lbs x10, 20lbs x10, x10, x8
used wall to make it strict, quite a bit harder
B) Lying dumbbell tricep extensions - 15lbs x10, 20lbs x x8, x10,x10
Chest supported YTWL raise complex - 30 degrees, 3 sec hold - 2.5lbs 2x6 each
Band, extended scap, external rotation against wall - alternating sides each rep - light mini Rogue band x16, x16, x14
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stretch
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Sunday 10th April 2022
Feel tired from yesterday
Upper body not too bad, but my posterior shoulder, glutes and quads feel hammered.
Those single arm dumbbell rows seem to just murder my posterior chain
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Upper mobility work and stretches
Finger tip ISO - 4x 30 secs
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Monday 11th April 2022
Quads, calves, glutes, and hamstrings and erectors still pretty sore.
Plus my upper back, posterior shoulder/cuffs
----
Morning mobility work and upper body stretches
Finger tip ISO - 4x 30 secs
BBall practise session at WLC outdoor courts - 45 mins
Dribbling drills - 10 mins
Low intensity jump shots, post moves, wrap around layups and tons of inbetween the leg shots around the rim
very slow low effort jogs after ball here and there
A few reps of inbetween the leg dunk off a few steps, without actually jumping against 8 feet netball rim
Drop squat - down to bottom of jump landing position - x5
----
Good session - felt crisp despite the soreness
Very promising session, the upward trajectory of my achilles health so far is making me very happy!
First session was a little painful during and a few days after.
Second session was pain free, but soreness after for 24 hours.
Each 1 week apart.
Today No pain or discomfort from either achilles insertion during the session, despite the increase in intensity.
And only minor discomfort after getting out of the car back at home when cold.
Left patella tendon was also fine, despite 3 baby jump dunk attempt on the 8 feet netball rim, and the drop squats
And all the small jumps on the jump shots and minor cuts on dribble moves
The inbetween the leg dunk practice drill on the 8 feet netball rim, without actually jumping, where I was able to jam the ball against the rim
So the timing is there, and should be able to dunk it once I can jump again....
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Tuesday 12th April 2022
Feel tired from yesterday. Still sore in lower body and a bit in my upper back
Right hip/IT band area achey, need to get back to my glute medius tendon ISOs
Both Achilles insertions, some aches when walking cold, but not too bad
Did plan to train today, but decided to rest today, as next session will be heavy squats.
I'm going for a rep max so want to be fresh as possible
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Upper mobility work and stretches
Finger tip ISO - 4x 30 secs
lateral leg drive into wall ISO - 4 x 30secs
Calf raise, single leg, full range - 3 secs up and down, pause at top and bottom 2x10
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Wednesday 13th April 2022
Best I have felt in a while, no major soreness in upper body, but still some in lower body and erectors
BBall taxed my erectors a bit, as did all the twisting thoracic mobility I have started doing
Starting my all new heavy light setup
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Morning mobility work and upper body stretches
soft tissue work for lower body
Finger tip ISO - @ 70% effort - 4x 30 secs
Tendon health+rehab - Day 1 Lower 1 - Heavy
Bodyweight in shoes = 91.1kg
general mobility drills
side leg raises - x 20
split squat ISO, rear leg straight, on balls of feet, at 80 degrees knee angle - x 35 secs
Front plank x 35 secs
glute bridge hold x 35secs
Side plank- x35 secs each side
----
Alternating sets - 1 mins rest
A) Leg extension ISO, single leg - 6 sec Concentric, 15 sec hold, 15 sec hold at 60 degrees, slow eccentric - 15kg, 22.5kg
3 sec Concentric to 60 degrees strap, 30 sec push at 70% effort - 30kg, 30kg
B) Overhead squat - slow tempo - BW x10, 20kg x 10 in Nano X, 20kg x10 in oly shoes
C) Front Squat - 20kg x5, 40kg x5, 60kg x5
1 set of high bar, then low bar until main work sets
High bar squat: - oly shoes - 40kg x5, 60kg x5, belt 80kg x5
belt - 110kg x8 @ RPE 8
no belt - 110kg x8 @ RPE 9
Low bar squat: - oly shoes - 40kg x5, 70kg x5, belt 90kg x5, 100kg x3, 110kg x2
115kg x12 Belt @ RPE 7 (+5kg +5 reps)
120kg x10 Belt @ RPE 7.5 (+10kg +3 reps)
Seeing as I did 110kg x7 @ RPE 7 last time, I thought 115kg for 8 was a good target..
Damn I blew that goal away.. After 12 reps I decided to rack it, and I still had maybe 3 reps in the tank...
Went up to 120kg next set expecting a hard set of 8 and still blew that away for 10 with maybe 3 reps in the tank!
The power of rest and sub-maximal sets of 10 😮
Then 2 high bar squat sets. The last one without a belt, which didn't feel much harder, but that one was near failure.
Next rep would have been more good morning like, as my quads felt maxed out on the 8th rep.
Also, didn't notice any major hip shift issues today.
Guess I'll be using 130kg next time I do my "heavy" session in 10 days time.
http://www.youtube.com/watch?v=aFPjf9LVKlw
Alternating sets - 2 mins rest
A1) SSB tibialis raise - in oly shoes, Romaleos 2 - BW x12, 30kg x 10, 50kg x12, x11, x10 @ RPE 8
A2) Single leg, split stance, Tibialis raise - in oly shoes (Romaleos 2) - BW x15, x13 @ RPE 9 (+1 rep)
B)Calf Raise - single leg - controlled, 10 sec hold at top, middle, 10 sec at bottom - BW, 30kg x3, x2, x2, x2
3/10 pain on first work set, 1/10 for the rest on right achilles insertion
C) SSB Split squat Soleus Calf Raise - arms supported, at 60 degrees, 4 inch step, 3 secs up and down - BWx10, 30kg x10, x10 @ RPE 7
Alternating sets - 2 mins rest
A) Leg Curls - end of unit elevated 5 inches - 10kg x15, 20kg x6, 30kg x6
35kg x10, x9, x8 @RPE 8/9/9 (PR!! +2.5kg)
B) AB wheel: - On knees, down to floor - 3x12 @ RPE 6/7/8
C) Single leg, leg extension - leaning back, 3 sec up and down, dead stop - 20kg x10, 22.5kg x10 @ RPE 8
D) Jefferson curl, single dumbbell, 3 position - alternating to front, left and right - BW x15, 5lbs x15, 10lbs x15, 15lbs x15
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stretch
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Thursday 14th April 2022
Quads, glutes, hamstrings, calves, abs all pretty sore, but my traps and upper back as well for some reason.
Achilles feeling better and better since I started loading the stretch range, which appears to be what is needed to stress the insertion where it's damaged
as the higher holds while not causing any pain don't seem to load that area, which makes sense if pain is a guide....
The left side feels almost healed up and never hurts anymore even when stretched loaded with extra weight.
The right side still a painful spot but getting better every session.
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Upper mobility work and stretches
Finger tip ISO - 4x 30 secs
Sissy squat ISO - at 60 degrees 2 x 30secs
Wall sit - at 80 degrees 3x 30secs
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Friday 15th April 2022
Sore side delts and lower body
Light session was planned, but I felt good, so went ahead as usual.
Chest is going to be sore tomorrow, hammered it hard today!
Damn heaviest weight in a while today.
I took some measurements out of curiosity this morning and my upper legs measure at 27.25 inches, the largest they have ever been at any time and bodyweight!
There is a lot of fat on them with a 37.5 inch waist, but still bigger than when I was heavier in the past.
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Upper mobility work and stretches
Finger tip ISO - 4x 30 secs
Tendon health+rehab - Upper 1, day 2
Bodyweight with shoes - 92.7kg
general mobility drills
BBall ball control and dribbling drills - 9 mins - crisp
side leg raises - x 20
Bench - 20kg x10, x10, 40kg x10, x5, 60kg x10, 70kgx3
belt on
80kg x12 @ RPE 10 (PR!!! +2 reps)
80kg x8 @10
70kg x8 Paused @9
That 12th rep was a super slow grinder at top, which I should not have taken...
Puts e1RM at 115kg, and I can maybe do 5 reps with 100kg now, previously did 100kg x3
split squat ISO, rear leg straight, on balls of feet, at 80 degrees knee angle - x 35 secs
Front plank x 35 secs
glute bridge hold x 35secs
Side plank x 35secs each side
rotating sets - 1 mins rest
A) High angle rows - deadlifted off the floor to start - 20kg x12, 40kg x10, 60kg x10, 80kg x3
straps on -
90kg x10 @ RPE 9 (PR!! +1 rep)
80kg x10 @9
80kg x9 @10
B) Leg extension ISO, single leg - 6 sec concentric, 15 sec hold at top, 15 sec hold at 60 degrees x 15kg, x22.5kg
30 sec hold at 60 degrees - x 30kg, 32.5kg, 35kg, 35kg
C)Calf Raise ISO - single leg - 10 sec Holds at mid, top and bottom BWx2, 30kg x2
30 secs hold at neutral x 50kg, 60kg, 62.5kg @ RPE 7
Minimal pain on right achilles
C) Incline fly + Incline Dumbbell bench Press superset - 15 degree incline
5lbs x12 +10
15lbs x15 @5 + 10
20lbs x10 @6 +10 @5
25lbs x15 @7 + 10 @7
Did not plan to superset like this, was just trying flies, but the weight was not heavy enough so just did dumbbell bench straight after.
Pecs feel smoked now!
Both shoulders ached deep inside at the bottom of each fly rep... see how it goes next time
rotating sets - 1 mins rest
Inverted row: - Bench press bar height -
reverse grip - BW x 12 @ RPE 7
Overhand grip - BW x15 @ RPE 7
Hmm rev grip was harder..... either way is still too easy, so will add a weight vest next time.
Dumbbell, overhead press, arms in line with ears - rotating grip - 15lbs x10, 30lbs x15 @ RPE 8.5 PR!!
Dumbbell curl - 15lbs x10, 25lbs x6, 35lbs x9 @ RPE 9 (PR!! +1 rep)
30lbs x9 @9
25lbs x10 @8
Lying dumbbell tricep extensions: 15lbs x10, 25lbs x6, 30lbs x9 @ RPE 9 (PR!! +2 reps)
27.5lbs x9 @9
25lbs x10 @8
Chest supported YTWL raise complex - 30 degrees, 3 sec hold at top - 2.5lbs x6 each, 5lbs x6 each
Band, extended scap, external rotation against wall - alternating sides each rep - light mini Rogue band x20, x20 @RPE 7/8
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stretch
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Saturday 16th April 2022
Mild drained feeling, pushed a bit too hard on the bench sets...
Pecs sore, but not as much as I expected.
Upper back pretty sore, and my legs as well
----
Upper mobility work and stretches
combo couch/TFL stretch x 3 mins
Walk/hike - 35 mins - partial hike on trail in the middle, felt a bit too intense, so stopped after a bit
Sissy squat hold - 2 legs at 60 degrees - x 30 secs
single leg, with other leg on floor - 3x 30secs
Reverse nordic ISO x 30secs
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Sunday 17th April 2022
Whole body moderately sore, but I feel decent
Sore erectors
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Morning mobility work and upper body stretches
Finger tip ISO - 4x 30 secs
soft tissue work on feet, calves, erectors and glutes
BBall practise session at WLC outdoor courts - 46 mins
Dribbling drills - 10 mins
Low intensity jump shots, post moves, wrap around layups and tons of inbetween the leg shots around the rim
very slow low effort jogs after ball here and there
A few reps of inbetween the leg dunk off a few steps, without actually jumping against 8 feet netball rim
Drop squat - down to bottom of jump landing position - 2x5 (+1 set)
Low pogo hop - 1x10
----
Decent session - did what I wanted, felt good doing it, despite the soreness
Added in low intensity Euro step lay ups to the mix
1 extra set of drop squats - will continue adding 1 extra set each week until 5x5, 25 total drops, which is about the most amount of max effort jumps I would do.
tried a set of pogos, felt ok
Did one 12 inch standing jump to poke ball away from Blacknet when setting it up, waited for something to hurt, but nothing, sweet :)
No pain or discomfort from left patella nor achilles from anything today, even though they are not 100% healthy yet
-
Monday 18th April 2022
A bit tired from yesterday, and mild to moderate aches all over
Patella and achilles tendon feels no worse after yesterday
----
Upper mobility work and stretches
Finger tip ISO - 4x 30 secs
Single leg calf raise ISO - neutral position - BW 4x 30secs
Single leg calf raise - 3 sec up and down - BW x10, x9
Peterson stepup/sissy squat combo ISO on steps - pushing into step at 70% effort - at 60 degrees 2x 30secs
At 90 degrees 2x 30secs
1/10 left patella tendon pain on both
Walk - 25 mins - easy walk
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Tuesday 19th April 2022
Still a bit sore all over, but I feel decent enough mood and energy wise
Long ass session today, adding in the deadlifts certainly made it much longer
----
Morning mobility work and upper body stretches
soft tissue work for lower body
Finger tip ISO - @ 70% effort - 4x 30 secs
Tendon health+rehab - Day 3 Lower 2 - Heavy
Bodyweight in shoes = 92.9kg
general mobility drills
BBall ball control and dribbling drills - 4 mins - decent
split squat ISO, rear leg straight, on balls of feet, at 80 degrees knee angle - x 35 secs
Front plank x 35 secs
glute bridge hold x 35secs
Side plank- x35 secs each side
----
Alternating sets - 1 mins rest
A) Leg extension ISO, single leg - 6 sec Concentric, 15 sec hold, 15 sec hold at 60 degrees, slow eccentric - 15kg, 22.5kg
3 sec Concentric to 60 degrees strap, 30 sec push at 70% effort - 30kg, 30kg
B) Overhead squat - slow tempo - BW x10, 20kg x 10 in Nano X
C) Low bar good morning: 20kg 2x10
1 set of high bar, then low bar until main work sets - then low bar first
Low bar squat: - oly shoes - 40kg x10, 70kg x6, belt 90kg x5, 100kg x5, 110kg x3, 120kg x2
belt -
130kg x8 @ RPE 8 (+10kg -2 reps)
130kg x8 @ RPE 8.5
High bar squat: - oly shoes - 40kg x10, 60kg x6, belt 80kg x6
belt -
110kg x9 @ RPE 8 (+1 rep)
110kg x9 @ RPE 8.5 (+1 rep)
http://www.youtube.com/watch?v=C2_L1Xj_0zY
Will stay here until I can get 12 reps on the first set, then onto 140kg
Did the second set in Romaleos 4 shoes, as well as the first high bar set, and I've come to conclusion these are trash for squatting...
Gave them a good shot, but the curved front of the shoes was making squats feel sketchy today!
I was rocking back and forwards, just too unstable... So I'm going to get rid of them!
Used a second hand pair of Romaleos 2 straight after and these, despite being a bit loose and old, felt much more flat and stable.
But the Reebok legacy Lifter 2 feels the best out of all of them for me.
Alternating sets - 2 mins rest
A)Sumo Deadlift - Nano X shoes, belt, hook-gripped - 60kg x10, 80kg x6, belt 100kg x5
belt, straps - 120kg x5, 130kg x5, 140kg x5 @ RPE 7
B)SSB Calf Raise - single leg - controlled, 10 sec hold at top, middle, 10 sec at bottom - BW x3, 30kg x2
ISO at neutral position - 50kg 3x30secs
3 sec up and down - 30kg x8, x7 @ RPE 8
A1) SSB tibialis raise - in oly shoes, Romaleos 2 - BW x12, 30kg x 10, 50kg x13 (+1 rep), 52.5kg x10, x8 @ RPE 8 (+2.5kg)
A2) Single leg, split stance, Tibialis raise - in oly shoes (Romaleos 2) - BW x13, x12 @ RPE 9
B) Romanian deadlift: - Oly shoes, deadlifted off floor for first rep
straps - 120kg x10 @8
straps - 110kg x10 @8
C) SSB bent knee calf raise: 3 sec up and down - 30kg 2x8 @8
Alternating sets - 2 mins rest
A) Leg Curls - end of unit elevated 5 inches - 20kg x10, 30kg x6
35kg x11, x10, x8 @RPE 9/9/8.5 (PR!! +1 rep on first 2 sets)
B) AB wheel: - On knees, down to floor - 3x12 @ RPE 5/6/7 - 1 lower RPE on all sets
A) Single leg, leg extension - leaning back, 3 sec up and down, dead stop - 20kg x6, 25kg x8, x7 @ RPE 8 (+2.5kg)
B) Jefferson curl, single dumbbell, 3 position - alternating to front, left and right - 5lbs x9, 15lbs 2x15
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Wednesday 20th April 2022
Mild drained feeling, moderately sore lower body and upper back - much less sore than usual.
Erectors feel "great" - which had been feeling beat up, but ever since I started stretching them every morning when lying in bed after waking up,
and adding in the light 3 way Jefferson curls to pump blood in there, plus some active stretching and strengthening they have felt so much better.
The walking probably helps as well, like a bit of hip rep back extensions and traction
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Upper mobility work and stretches
Walk - 23 mins - easy walk
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Thursday 21st April 2022
Lower body and upper back still fairly sore.
Didn't feel like training so rested today, probably due to system fatigue from last session, and I feel like my upper back is too fatigued to do next session well
----
Upper mobility work and stretches
Finger tip ISO - 4x 30 secs
Sissy squat hold - 2 legs at 60 degrees - 2 x 30 secs
single leg, with other leg on floor - 3x 30secs
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Friday 22nd April 2022
Lower body still fairly sore
I haven't done this workout in a while, so no advances, just at holding pattern it seems.
Although I was hoping just general muscle size/strength invreases would carry over
----
Morning mobility work and upper body stretches
Tendon health+rehab - Upper 2, day 4 - fasted
Bodyweight with shoes - 92.1kg
----
general mobility drills
split squat ISO, rear leg straight, on balls of feet, at 80 degrees knee angle - x 35 secs
Front plank x 35 secs
glute bridge hold x 35secs
Side plank x 35 secs
rotating sets - 1 mins rest
A) Leg extension ISO, single leg - front of unit elevated 5 inches - 6 sec concentric, then 15 sec hold at top, 60 and 90 degrees - 15kg, 25kg
3 sec Concentric to 60 degrees strap, 30 sec hold x 30kg, 32.5kg, 35kg, 37.5kg, 40kg
2/10 left Patella tendon pain on 30kg and 40kg concentric. increased weight a bit, quads getting stronger.
B) Single arm kettlebell band resisted bench press holds - band from wrist to wrist - 4x10 sec holds x 2 sets each arm
Stability drill for shoulders, and fires up the cuffs and rear delts
C) Military Press - barbell - 20kg x12, x10, 40kg x6, Belt 50kg x5
Belt -
55kg x8 @RPE 10
50kg x8 @ 8
45kg x11 @ 8
45kg x10 @ 8.5 - narrower grip
back to current best, but no better.
rotating sets - 2 mins rest
A)Pull up/Chin up - feet assisted pull up x10, Hang and 20 scap shrugs,
alternating between 1 pull up and chin set each rotation
Pull up - dead hang/paused, wider - BW x1, x1
BW x9 @ RPE 9
BW x7 @9.5
Chin up, shoulder width -
BW x9 @9.5
BW x8 @10
B) Calf Raise - single leg ISO - BW warmups - 30 sec hold at slightly under neutral - 30sec x 30kg, 50kg, 60kg, 65kg, 65kg, 65kg
C) Scaption raises: - full range of motion - BW x10, 5lbs x8
10lbs x12 @7
12.5lbs x9 @9
12.5lbs x8 @9.5
had to velcro weights onto the Powerblock dumbbells to get the 12.5lbs
A) Dip Shrugs- BW 2x20 @7
B) Single arm dumbbell row - supported - controlled down, straps - 32.5kg x6. 45kg x1,
belt -
45kg x11 @ RPE 10
45kg x8 @9
A) Dumbbell Curl - 15lbs x10, 25lbs x7,
30lbs x9 @ RPE 9
25lbs x11 @9
B) Lying dumbbell tricep extensions - 15lbs x10, 25lbs x 6
30lbs x9 @RPE 9
25lbs x11 @9
C) Band extended scap external rotation against wall:Light Rogue band 3x30 @ RPE 5/6/7
----
stretch
-
Saturday 23rd April 2022
Lats and posterior chain, adductors sore as hell
----
Upper mobility work and stretches
combo couch/TFL stretch x 2 mins
Finger tip ISO - 4x 30 secs
-
Sunday 24th April 2022
Lats and posterior chain, adductors still pretty sore
Right middle finger tendon feels worse after yesterday, where I did finger tip partial hangs/lat stretch.
Will lower the intensity
Need to start leaning back down. Sub 80kg with a 29 inch waist would be ideal.
Currently 90+kg with a 37.5 inch waist
----
Morning mobility work and upper body stretches
Finger tip ISO - 4x 30 secs
soft tissue work on feet, calves, erectors, glutes and lats
BBall practise session at WLC outdoor courts - 52 mins
Bodyweight without shoes 91.2kg
Dribbling drills - 10 mins
Low intensity jump shots, post moves, wrap around layups and tons of inbetween the leg shots around the rim
very slow low effort jogs after ball here and there
2 hand vertical jumps/standing 2 hand dunks on 8 feet rim - at 70% effort, landing deeper, hips back - 3x5
Jumping about 20+ inches
2.5 min rotation
Drop squat - down to bottom of jump landing position - 3x5 (+1 set)
Low pogo hop - 2x10 (+1set)
post session -
split squat ISO, rear leg straight, on balls of feet, at 80 degrees knee angle - 2x 40 secs
stretch
Felt sluggish from heavy soreness, but decent session overall
Wasn't planning on doing any jumps yet, but I did a standing 2 hand dunk on the 8 feet netball rims, and it wasn't hard, nor did it hurt, So rolled with it.
Landing deeper, hips going back, as opposed to shallow, stiffer landings.
Also did one 3 step R-L plant jump, 1 each of low effort single leg jump off left and right. Felt good, no pain, but intensity was low.
Since I haven't jumped in ages, I'll see if I can retrain myself to be a better R-L plant jumper as that is how I dunk, instead of being a dominant L-R planter...
Did one standing jump reaching up to 9.5 feet backboard, not trying too hard or aggressively, quite slow dip, and was 3 inches under- so about a 22-24 inch vertical
-
Monday 25th April 2022
Tired and sore lower body from yesterday
hamstrings, adductors and calves the most
Both achilles slightly achey when cold, but decent enough.
Patella tendons feel fine
----
Morning mobility work and upper body stretches
-
Tuesday 26th April 2022
Lower body still pretty sore from all the jumps and BBall 3 days back, but in a deep down bruised different way
----
Morning mobility work and upper body stretches
soft tissue work for lower body
Finger tip ISO - @ 70% effort - 4x 30 secs
Tendon health+rehab - Day 1 Lower 1 - Heavy
Bodyweight in shoes = 93.1kg
general mobility drills
split squat ISO, rear leg straight, on balls of feet, at 80 degrees knee angle - x 35 secs
Front plank x 35 secs
glute bridge hold x 35secs
Side plank- x35 secs each side
----
Alternating sets - 1 mins rest
A) Leg extension ISO, single leg - 6 sec Concentric, 10 sec hold at top, 60 and 90 degrees, slow eccentric - 15kg, 22.5kg
3 sec Concentric to 60 degrees, 30 sec hold - 30kg, 35kg
B) olys with 20kg bar - powercleans, hang snatch hi pulls and power snatches
C) Overhead squat - slow tempo - BW x10, 20kg x 10 in Nano X
D) Low bar good morning: 20kg 2x10
1 set of high bar, then low bar until main work sets - then all low bar sets first
Low bar squat: - oly shoes - 40kg x10, 75kg x6, belt 90kg x5, 105kg x5, 115kg x3, 125kg x1
belt -
130kg x9 @ RPE 8 (+1 rep)
140kg x6 @ RPE 8 (+10kg -2 reps)
High bar squat: - oly shoes - 40kg x10, 60kg x6, belt 90kg x5
belt -
120kg x8 @ RPE 8 (+10kg -1 rep)
110kg x10 @ RPE 8 (+1 rep)
http://www.youtube.com/watch?v=BG6C8655xos
Instead of repeating the Low bar squat 130kg set, I decided to go up to 140kg after it felt easier than last week.
140kg felt OK, some iffy reps where I went forward onto my toes
Went up 10kg on first High bar set as well, that went well
Legs are feeling much stronger, squatting once a week.
I need the recovery with this much volume and the weights getting heavier, plus my age...
Alternating sets - 2 mins rest
A1)Sumo Deadlift - Nano X shoes, belt, hook-gripped - 60kg x10, belt+straps 100kg x5
A2) Romanian deadlift: - Oly shoes, deadlifted off floor for first rep
straps - 120kg x12 @8 (PR!! +2 reps)
straps - 120kg x10 @8
B)SSB Calf Raise - single leg - controlled, 10 sec hold at top, middle, 10 sec at bottom - BW x3, 30kg
ISO at neutral position - 35secs x 50kg, 60kg 60kg
6 sec eccentrics - 55kg 2x6 @ RPE 8
C1) SSB tibialis raise - in oly shoes, Romaleos 2 - BW x12, 30kg x 10, 55kg x11, x9, x10 @ RPE 8 (+2.5kg, +1 rep)
C2) Single leg, split stance, Tibialis raise - in oly shoes (Romaleos 2) - BW x15, x14 @ RPE 9 (+2 reps)
Alternating sets - 2 mins rest
A) Leg Curls - end of unit elevated 5 inches - 20kg x10, 30kg x6
35kg x12, x9, x8 @RPE 9/9/8.5 (PR!! +1 rep on first set)
B) AB wheel: - On knees, down to floor, 3 way middle/right/left - 3x12 @ RPE 5/6/6
A) Single leg, leg extension - leaning back, 3 sec up and down, dead stop - 20kg x6, 25kg x9, x8 @ RPE 8 (+1 rep)
B) Jefferson curl, single dumbbell, 3 position - alternating to front, left and right - 5lbs x9, 15lbs x15, 17.5lbs x15
-
Wednesday 27th April 2022
moderately sore in lower body and upper back. Lower back feels great
Mild drained feeling
Patella tendons feel good. Achilles still achey when cold
----
Morning mobility work and upper body stretches
-
Thursday 28th April 2022
Still pretty sore all over.
Didn't feel like training, so more rest
----
Upper mobility work and stretches
combo couch/TFL stretch x 3 mins
low body stretches
Finger tip ISO - 4x 30 secs
Split squat hold - heel off the ground, most of weight on front foot, at 90 degree knee angle - 3x 30secs
Sissy squat hold - single leg, with other leg on floor - 1x 30secs
-
Friday 29th April 2022
Lower body still pretty sore, and upper back a bit as well, but I feel decent, system wise after 2 days of rest
----
Upper mobility work and stretches
Finger tip ISO - 4x 30 secs
Tendon health+rehab - Upper 1, day 2
Bodyweight with shoes - 92.7kg
general mobility drills
side leg raises - x 20
BBall ball control and dribbling drills - 10 mins - felt good and crisp
split squat ISO, rear leg straight, on balls of feet, at 80 degrees knee angle - x 35 secs
Front plank x 35 secs
glute bridge hold x 35secs
Side plank x 35secs each side
rotating sets - 1 mins rest
A) Leg extension ISO, single leg - 6 sec concentric, 15 sec hold at top, 15 sec hold at 60 degrees x 15kg, x22.5kg
30 sec hold at 60 degrees - x 30kg, 32.5kg, 35kg, 35kg, 40kg
B) Lateral leg drive against wall ISO - glute medius - 3x 30secs @ 70% effort
C)SSB Calf Raise - single leg - Bodweight warmup
30 secs hold at slightly below neutral x 30kg, 50kg, 60kg, 65kg @ RPE 7
6 sec eccentrics - 55kg 2x6 @ RPE 8
Minimal pain/discomfort
Single arm kettlebell band resisted bench press holds: - 5kg plate held sideways x 4 reps with 10 second hold, each arm
Bench press - 20kg x10, 40kg x10, 60kg x10, x3, x3, 70kgx3, 80kg x2
belt on
85kg x9 @ RPE 9 (PR!!! +1 rep)
80kg x9 @ 8.5
thumbs on smooth, paused - 75kg x7 @9
a bit of shoulder pain on the wider grip sets, at the bottom when reversing, but none of the close grip set
It's when the elbow dips below the body, which doesn't happen when using a close grip
High angle rows - deadlifted off the floor to start - 20kg x12, 60kg x10, 80kg x3
straps on -
90kg x6 @ RPE 10
80kg x8 @10
70kg x9 @8
reps well down, I'm going reset back to 80kg next time. 90kg is just too heavy
Deficit push up: - feet elevated 20 inches, hands on Powerblock dumbbells - BW x15 @ RPE 7
Military Press - barbell - 20kg x12, 40kg x8 @ RPE 8
Pull up - scap shrugs BW x20
dead hang/paused, wider - BW x7 @ RPE 8
Floor flies- dead paused on floor - 5lbs x10, 15lbs x10, 20lbs x12
25lbs x15 @6
27.5lbs x12 @6
Weight still too light
less harsh on the shoulders compared to the bench version, but right shoulder still hurt at the bottom.
I guess years of daily throwing with that shoulder has kinda messed it up...
rotating sets - 1 mins rest
Inverted row: - 15th hole on rack, body just above the floor
Overhand grip -
BW 2x10 @ RPE 10 (body an inch away from bar in last rep)
Dumbbell, overhead press, arms in line with ears - rotating grip - 15lbs x10, 30lbs x16 @ RPE 9 PR!! +1 rep
Dumbbell curl - 15lbs x10, 25lbs x6, 35lbs x7 @ RPE 9
30lbs x7 @7
25lbs x9 @8
Lying dumbbell tricep extensions: 15lbs x10, 25lbs x6, 30lbs x8 @ RPE 9
25lbs x9 @8
reps down on curls and extensions, due to fatigue from other exercises
Chest supported YTWL raise complexx - 30 degrees, 3 sec hold at top - 2.5lbs x5 each
5lbs 3x5 each @ RPE 7/8/9
---
stretch
-
Saturday 30th April 2022
Whole body is sore, especially my pecs, upper back and biceps
Right Achilles feeling a little worse after yesterday, where I did smash the back of my heel on the floor when getting up from the inverted rows...
resting up for BBall tomorrow
----
Upper mobility work and stretches
Finger tip ISO - 4x 30 secs
Sissy squat hold - 2 legs at 60 degrees - 3 x 30 secs
single leg, with other leg on floor] - 2x 30secs
-
Sunday 1st May 2020
Fat loss cycle 3 - Week 0
Height - 5'8.5"
weighed - 90.7kg 200lbs
waist - 37.5 inches
hip = 42 1/8
upper thigh = 27 3/8
Right calf = ?
Neck = ?
Wrist = 6.5
Tanita scale bodyfat % = 26.2
Total loss so far - weight 0kg 0lbs Waist 0 inches BF% Tanita 0%
1st day of the month a good time as any to start leaning down :)
Goal is a 30 inch waist or lower, which will likely drop me down 15kg or more based on history, from my current 37.5 inch waist size
Will take 8 months, going down slowly, while trying to increasing strength and power.
I still want to high bar squat 140kg x 10...
Probably aim for 0.5kg or less each week.
So looking at a end of December time frame
Phone app TDEE is at currently at 2431, but was more like 2700 until recently.
So will try and average out 2200 calories to start and see how that goes.
Just dropping off the raw nuts will drop off a good few hundred calories as is
-
Sunday 1st May 2022
Whole body moderately sore, lower body still pretty sore....
----
Morning mobility work and upper body stretches
Finger tip ISO - 4x 30 secs
soft tissue work on feet, and lats
BBall practise session at WLC outdoor courts - 40 mins
Bodyweight without shoes ?
Dribbling drills - 10 mins
Low intensity jump shots, post moves, wrap around layups and tons of inbetween the leg shots around the rim
slightly fast jogs after ball here and there, on balls of feet
Rotating sets
Vertical jumps/standing dunks on 8 feet rim - landing deeper, hips back - x5, 3x3
Touched about 9'5" on highest today
Drop squat - down to bottom of jump landing position - 4x5 (+1 set)
Low pogo hop - 3x10 (+1set)
post session -
split squat ISO, rear leg straight, on balls of feet, at 80 degrees knee angle - 2x 35 secs
Standing Box jump - 20 inch wall, landing with straight legs x 3
slight discomfort from right achilles insertion
stretch
No too bad, despite heavy soreness
Once warmed up, I was able to do more floaty jogs on the balls of my feet after the ball without any pain.
Jumps felt good apart from 2 landings where I was more shallow, stiff legged, and my left patella tendon hurt at a 4/10 scale from the high rate of loading...
So squats, ISOs, jumps are all fine except for shallow landings.
Also slight right achilles discomfort on the standing box jumps due to the forward jump angle I think.
standing vertical was up 2 inches from last week, even though I'm not really expecting to jump well from all the fatigue and soreness.
Got half my hand over 9 feet. So around 24 inches now.
Paused vertical was 2 inches lower
6 hours later
Finger tip ISO - 4x 30 secs
Calf raise ISO push against wall - single leg - 4 x30secs
Sissy squat hold - 2 legs at 60 degrees - 2 x 30 secs
single leg, with other leg on floor - 2x 30secs
-
Monday 2nd April 2022
Moderate tired feeling from yesterday, and aches all over.
Sore erectors
Right achilles insertion hurts a little
----
Upper mobility work and stretches
Calf raise ISO push against wall - single leg - 4 x30secs
Combo decline squat/sissy squat hold - on stairs 4 x 30 secs
1/10 left patella tendon pain. Also loads the soleus
Walk - 30 mins -
Combo Finger tip - manual resistance pull apart ISO - 4x 30 secs
kills many birds with one stone, pull the fingers of each hand against the other, so the posterior shoulder gets some loading as well
-
Tuesday 3rd May 2022
Still sore from BBall/Jumps 2 days ago - noticed it when I was doing soft tissue work
Told myself I should rest today, but decided to train today anyway.
And in hindsight, feeling how hard the squats were compared to last week, I was right.
So next week will likely have to rest 2 days after BBall/jumps, and remove 1 rest day from between Squat and BBall/Jumps to make it 4 instead.
See how it goes, if it doesn't work out, then will have to move to an 8 day cycle.
----
Morning mobility work and upper body stretches
soft tissue work for lower body
Tendon health+rehab - Day 3 Lower 2 - Heavy
Bodyweight in shoes = 93.6kg
general mobility drills
BBall ball control and dribbling drills - 6 mins - good
split squat ISO, rear leg straight, on balls of feet, at 80 degrees knee angle - x 35 secs
Front plank x 35 secs
glute bridge hold x 35secs
Side plank- x35 secs each side
----
Alternating sets - 1 mins rest
A) Leg extension ISO, single leg - 6 sec Concentric, 10 sec hold at top, 60 and 90 degrees, slow eccentric - 15kg, 22.5kg
3 sec Concentric to 60 degrees, 30 sec hold - 30kg, 35kg
B) olys with 20kg bar - powercleans, hang snatch hi pulls and power snatches
C) Overhead squat - slow tempo - BW x10, 20kg x 10 in Nano X
D) Low bar good morning: 20kg 2x10
1 set of high bar, then low bar until main work sets - then all low bar sets first
Low bar squat: - oly shoes - 40kg x10, 75kg x5, belt 105kg x5, 115kg x3, 125kg x1, 135kg x1 (felt hard)
belt -
140kg x7 @ RPE 9.5 (+1 rep)
130kg x6 @ RPE 7
High bar squat: - oly shoes - 40kg x10, 60kg x5, belt 90kg x5
belt -
115kg x10 @ RPE 9 (+5kg)
105kg x10 @ RPE 8.5
Squats felt much harder than last week.
Form was also a bit iffy, especially on the 140kg low bar set, which was balls to the wall hard.
Felt heavy and the bar was moving around on my back.
Although I did improve on High bar. Current best right now, and fatigued. Might be able to do 125kg for 10 reps when fresh.
Alternating sets - 1 mins rest
A1)Sumo Deadlift - Nano X shoes, belt, hook-gripped - 60kg x10
A2) Romanian deadlift: - Oly shoes, deadlifted off floor for first rep - 60kg x10
just some light sets to stay in the groove, but I also felt too tried to do any more on these.
B)SSB Calf Raise - single leg - 3 sec up and down, down to slightly below neutral - BW x6, 30kg x 10, 35kg x8, 35kg x7 @RPE 8
2/10 pain in both achilles insertion at the bottom
C) SSB tibialis raise - in oly shoes, Romaleos 2 - BW x12, 30kg x 10, 55kg x10, x12, x9 @ RPE 7/7/8
D) SSB bent knee calf raise: 3 sec up and down - BW x8, 35kg x10, 35kg x9, 35kg x7 @ RPE 8
E) SSB Good Morning: - belt - 30kg x10
45kg x10 Belt @6
55kg x10 Belt @7
55kg x10 Belt @7.5
Felt good. Going to replace the RDLs with these. Less weight, not upper back limited. Better fatigue to stimulus ratio
Alternating sets - 2 mins rest
A) Leg Curls - end of unit elevated 5 inches - 20kg x10, 30kg x6
explosive concentric
35kg x12 @RPE 8 (-1 RPE)
36.25kg x10 @8.5 (PR!! +1.25kg -2 reps)
36.25kg x8 @8
B) AB wheel: - On knees, down to floor, 3 way middle/right/left - 3x15 @ RPE 5/6/7 (+3 reps per set)
starting to feel harder now with 15 rep sets
A) Single leg, leg extension - leaning back, 3 sec up and down, non lock - 20kg x6, 22.5kg x6, x6 @ RPE 8/8.5
B) Jefferson curl, single dumbbell, 3 position - alternating to front, left and right - 10lbs x9, 20lbs 2x15 (+2.5lbs)
-
Wednesday 4th April 2022
Moderate drained feeling
every lower body muscle with moderate to heavy soreness, especially my hamstrings and quads.
Some mid upper back soreness as well
----
Upper mobility work and stretches
Calf raise ISO push against wall - single leg - 4 x30secs
Combo decline squat/sissy squat hold - on stairs 4 x 30 secs
1/10 left patella tendon pain
Walk - 20 mins
-
Thursday 5th May 2022
Lower body and mid upper back sore
Changing up my back exercises to reduce lower back stress, to improve recovery as squats etc and jumping stress it quite a bit.
So using more chest and head supported variants
increased average protein amount by 50g this week, see if it does anything
----
Morning mobility work and upper body stretches
Tendon health+rehab - Upper 2, day 4 - fasted
Bodyweight with shoes - 92.3kg
----
general mobility drills
BBall ball control and dribbling drills - 8 mins - decent
split squat ISO, rear leg straight, on balls of feet, at 80 degrees knee angle - x 35 secs
Front plank x 35 secs
glute bridge hold x 35secs
Side plank x 35 secs
Single arm plate band resisted bench press holds - band from wrist to wrist, plate held by handle vertically -
4x10 sec holds x 1 set, each arm
rotating sets - 1 mins rest
A) Leg extension ISO, single leg - front of unit elevated 5 inches - 6 sec concentric, then 10 sec hold at top, 60 and 90 degrees - 15kg, 22.5kg
3 sec Concentric to 60 degrees strap, 30 sec hold x 30kg, 35kg, 40kg, 42.kg
Up 2.5kg on top set, felt good, quads getting stronger.
2/10 left patella tendon ache on the initial lift off, but fine after
B)Lateral leg drive against wall ISO - glute medius - 3x 30secs @ 70% effort
C) Military Press - barbell - hold at top 20kg x10, 40kg x5, x2
Belt, bulldog grip - 50kg x3
55kg x9 @RPE 9.5 PR!! +1 rep
60kg x3 @8
40kg x12 @7
40kg x12 @8
Finally, moving on up. It does seem like my press is about 60% of my bench, so whatever I can bench at 100kg is also what I press at 60kg
rotating sets - 2 mins rest
A)Pull up/Chin up - feet assisted pull up x10, Hang and 20 scap shrugs (10 wide grip, 10 regular)
alternating between 1 pull up and chin set each rotation
Pull up - dead hang/paused, wider - BW x5 progressively higher to warmup
BW x9 @ RPE 9.5
leg assisted - 2x12 @ RPE 6/7
Chin up, shoulder width -
BW x8 @10
leg assisted - x12 @ RPE 5
B) Calf Raise - single leg - BW warmups - 30 sec hold at neutral - 30sec x 30kg, 50kg, 60kg, 65kg, 67.5kg @ RPE 7 (+2.5kg)
6 sec eccentrics - 55kg x6, 57.5kg x6 @ RPE 9 (+2.5kg)
SSB Decline squat, single leg: - 3 sec up and down, non lock - BW x10, 10kg x10, 30kg x10
50kg x10 @ RPE 4
55kg x10 @5
didn't seem to do much for my left patella tendon, but it did load that tendon on my inner left VMO area nicely
rotating sets - 2 mins rest
A) Deficit push up: - feet elevated 20 inches, hands on Powerblock dumbbells - BW x10 on floor, warm up
BW x12 @ RPE 6
10kg weight vest 2x12 @ RPE 8/8.5 PR!! +2 reps
B) Single arm dumbbell row - incline bench head supported - straps - 32.5kg x6. 45kg x1,
belt -
45kg x6 @ RPE 9.5
Propping head against tip of incline bench now on these, instead of the usual, arm and leg on bench.
Much less lower back stress, and posterior chain a bit less. You also can't cheat so I lost 4 reps off my current best
Numbers inline with my high angle barbell row now.
Also works the frontal neck a bit, which is not a bad thing to off set all the head forward action when using a phone or computer :)
A) Dip Shrugs- BW 3x20 @ RPE 5/7/7.5
B) Scaption raises: - full range of motion - 5lbs x10, 10lbs x6
15lbs x8 @ RPE 8 (+2.5lbs, -1 rep)
15lbs x6 @ RPE 9
10lbs x12 @ RPE 10
C) Incline bench Chest supported dumbbell rows, elbows out: - 40 degrees, hold at top
25lbs x12 @ RPE 5
30lbs x12 @7
35lbs x10 @9
Feet supported bottom half dips: - BW x10, x10, x15 @ RPE 7
A) Dumbbell Curl - 15lbs x10, 25lbs x12, x10 @ RPE 8
B) Lying dumbbell tricep extensions - 15lbs x10, 25lbs x12, x10 @ RPE 8.5
Had to drop 10lbs down on the dumbbells, biceps and triceps just too tired now
C) Band extended scap external rotation against wall:Light Rogue band x20, 2x30 @ RPE 7
----
stretch
-
Friday 6th May 2022
Whole body sore, but upper body is not as bad as past weeks
----
Upper mobility work and stretches
Walk - 42 mins - middle of walk - backwards walking up 30 degree slope x 2+ mins
haven't done these backward slope walks in a while, felt good, and nice VMO burn
-
Saturday 7th may 2022
Still sore all over, but legs starting to feel like it's freshening up.
Erectors finally recovering, instead of carrying soreness day to day
Achilles feeling decent, but I tweaked something in my right ankle, where my old injury lies....
soft tissue work on obliques/QL and abs
----
Upper mobility work and stretches
combo couch/TFL stretch x 2+ mins
-
Sunday 8th May 2020
Fat loss cycle 3 - Week 1
Height - 5'8.5"
weighed - 90kg (-0.7), 198lbs
waist - 37.25 inches (-0.25)
hip = 42 1/8
upper thigh = 27 1/8 (-0.25)
Right calf = 15 7/8
Neck = 15 7/8
Wrist = 6.5
Tanita scale bodyfat % = 25.7% (-0.5)
Total loss so far - weight 0.5kg, 1.1lbs Waist 0.25 inches BF% Tanita 0.5%
Quite surprised at the drop in weight and bodyfat, as I ate quite a lot and felt satisfied each day, just more protein and less carbs than before.
Phone app TDEE is at 2639 up from 2431
Averaged 2320 calories over the week, less on rest days and 2800 on training days, and lost about 0.5kg of fat based on waist size change, so real TDEE must be more like 2800 calories
Fitbit said I averaged 3075 for the week, which could also be correct as the -0.7kg in bodyweight is like a -700 daily calorie deficit.
It said rest days were around 2500 and training days 4400 - since my sessions were over 3 hours long, it could be right, as I'm constantly walking around loading up plates, setting things up, plus the actual exercise sets and reps... it's like manual labour :)
-
Sunday 8th May 2022
Upper body not too bad, but my legs and hips are still pretty sore, but less so.
Probably another 2 days needed for full recovery
The stretching yesterday also inflicted another layer of soreness in my hip flexors.
----
Morning mobility work and upper body stretches
soft tissue work on feet, lower body, and and some upper body
BBall practise session at WLC outdoor courts - 42 mins
Bodyweight without shoes 90.5kg
Dribbling drills - 15 mins
Low intensity jump shots, post moves, wrap around layups and tons of inbetween the leg shots around the rim
slow jogs after ball here and there, on balls of feet
Rotating sets - 1 min between each
A) Drop squat - down to bottom of deep jump landing position - 5x5 (+1 set)
B1) Calf raise drop - 1x5
B2) Low Pogo hop - 4x10 (+1set)
C) Vertical jumps/standing dunks on 8 feet rim - landing deeper, hips back - x3 warmup
x2 - 1 hand against backboard
x2 - 1 hand against backboard
x3 - two hand dunk on 8 feet rim
x5 - 2 two hand dunks + 3 standing windmill dunk on 8 feet rim
x3 - two hand dunk on 8 feet rim
Touched about 9'5" - half of hand against 9 feet backboard, same as last week
----
Standing Box jump - 20 inch wall, landing with straight legs x 3 step RL plant jumps
3 Step jumps - against 8 feet rim - 2x3 RL plant jumps
post session -
split squat ISO, rear leg straight, on balls of feet, at 80 degrees knee angle - 2x 35 secs
stretch
Ok session, but felt a bit sore
Achilles felt fine for the most, except the last set of pogos, where both started to ache a little.
left patella tendon ached a bit of earlier drop squats and jump landings, but fine after that, even on the shallower stiffer landings.
27 total jumps total
6 hours later
Calf raise ISO above neutral - single leg - 4 x40 secs
Sissy squat hold - 2 legs at 60 degrees - 3 x 40 secs
-
Monday 9th April 2022
Moderate tired feeling.
Achey foot muscles, sore erectors and overall achey feeling in my upper back and lower body
Both Achilles as per usual slightly achey
----
Upper mobility work and stretches
Combo Finger tip - manual resistance pull apart ISO - 4x 30 secs
Calf raise ISO at slightly above neutral - single leg - x 40secs, 1.5 mins, 2mins, 2mins
Reverse nordic hold - 45 degrees - 3 x 1 min
sissy squat hold - at 60 degrees - 2 x 1min
-
Tuesday 10th April 2022
Feeling decent, but I'm going to rest today as planned
Erectors more recovered, but another day of rest will be good over the long term
Both Achilles feeling better this morning, but still achey when cold
----
Upper mobility work and stretches
Combo Finger tip - manual resistance pull apart ISO - 4x 30 secs
Calf raise ISO at slightly above neutral - single leg - x 2mins, 2mins, 1.5 mins
sissy squat hold - at 60 degrees - x1min
Decline squat hold - at 60 degrees - 2 x 2 mins, 1 x 1min
2/10 left patella tendon pain on first few seconds of first set, fine after that.
crazy quad pump and burn!
Walk - 22 mins -
Combo Finger tip - manual resistance pull apart ISO - 4x 30 secs
-
Wednesday 13th May 2022
Feeling decent but a little tired. Lower body achey from the ISOs yesterday.
So they do cause muscle damage.
And I think it had an effect on my squat strength today
Achilles feel much better out of bed this morning, there might be something to these light 2min long ISO to the point where there is massive burn and pump.
Even though the research says it shouldn't
----
Morning mobility work and upper body stretches
soft tissue work for lower body and whole back
Tendon health+rehab - Day 1 Lower 1 - Heavy
Bodyweight in shoes = 93.4kg
general mobility drills
BBall ball control and dribbling drills - 5 mins - good
split squat ISO, rear leg straight, on balls of feet, at 80 degrees knee angle - x 30 secs
Front plank x 30 secs
glute bridge hold x 30 secs
Side plank- x30 secs each side
----
Alternating sets - 1 mins rest
A) Leg extension ISO, single leg - 6 sec Concentric, 10 sec hold at top, 60 and 90 degrees, slow eccentric - 15kg, 22.5kg
3 sec Concentric to 60 degrees, 30 sec hold - 30kg
B) olys with 20kg bar - powercleans, hang snatch hi pulls and power snatches
C) Overhead squat - slow tempo - BW x10 in Nano X
D) Low bar good morning: 20kg 2x10
stopped doing overhead squat with the bar as the wide grip has been wrecking my right hand muscle between the thumb and first finger.
Might be better with wrist wraps
1 set of high bar, then low bar until main work sets - then all low bar sets first
Low bar squat: - oly shoes - 40kg x10, 75kg x5, 105kg x5, belt - 115kg x2, 125kg x2, 135kg x1
belt -
135kg x7 @ RPE 9
120kg x6 @ RPE 7
High bar squat: - oly shoes - 40kg x10, 60kg x5, belt 90kg x5
belt -
120kg x10 @ RPE 9 (+5kg)
110kg x6 @ RPE 7
Well Low bar squats didn't feel any easier this week, but I suspect the soreness from the long ISOs yesterday might be to blame.
I decided to just use 135kg instead of 140kg just to be safe, as 140kg felt scary on my back.
Form was still bad and it felt uncomfortable.
I think my High bar squat might actually be stronger... as the second Low bar back off set felt much harder than the high bar squat set following it, with the same weight!
My form is very similar between the two styles, only a 1-2 inch difference in bar placement....
Will try high bar only, next session and see if I am actually stronger on it.
Slight good morning on the last rep of 120kg x10 high bar set, so my quads are maxed out
Looks like my High bar e1RM is around 160kg 350lbs, in a tired state, so maybe similar to if I didn't wear a belt.
Alternating sets - 1 mins rest
A1)Sumo Deadlift - Oly shoes, belt, hook-gripped - 60kg x12
A2) Romanian deadlift: - Oly shoes, deadlifted off floor for first rep - 60kg x10
light sets to stay in the groove, still felt fairly hard...
A3) Safety Bar squat - 3 secs up and down - 30kg x5, 50kg x6
belt -
70kg x5, 95kg x5 @ RPE 8
Abs felt like they were going to explode at the bottom on these, especially with the slow tempo
Not quiet as upright on these as I expected, maybe due to the narrower stance width, and my relatively longer femurs
The bar camber hangs the plates in front of you... Felt more like a deadlift with the bar on my back! Or maybe a zercher
So for me, not quite like a front squat at all.... I'm much more upright on front squats
(https://i.imgur.com/27W7Wwz.png)
B1) SSB tibialis raise - in oly shoes, Romaleos 2 - BW x12, 30kg x 10, 50kg x5 55kg x9, x10, x9 @ RPE 9/9/8
B2) Single leg split stance tibialis raise, in oly shoes - BW x12, x11 @ RPE 8/9
C) SSB Good Morning: - belt - 30kg x10, 40kg x10
belt -
50kg x10 @5
60kg x10 Belt @6.5
60kg x10 Belt @7
felt solid, will go up 2.5kg next time.
D)SSB Calf Raise - single leg - 3 sec up and down, down to neutral - BW x6, 30kg x 5, 35kg x10, 9x, x7 @RPE 9
2/10 pain in right achilles insertion at the bottom, initially but it went away
E) SSB split squat - hand supported, Front foot raised 4 inches, oly shoes. 3 secs down and up, Non lock - BW x10
30kg x8, 35kg x8, 35kg x8 @ RPE 7
Doing these for my left inner lower thigh tendon, which I could feel ache wile doing these.
Don't know which muscle it is, as there is quite a few tendons in that area - adductor/sartorius
haven't found a way to load it ISO wise.
E) SSB bent knee calf raise: 3 sec up and down - BW x8, 30kg x10, 35kg x10, 35kg x9, 35kg x7 @ RPE 8
Alternating sets - 2 mins rest
A) Leg Curls - end of unit elevated 5 inches - 20kg x10, 30kg x6
explosive concentric
36.25kg x10 @RPE 8
36.25kg x8 @8
36.25kg x8 @9
B) Single leg, leg extension - leaning back, 3 sec up and down, non lock - 20kg x5
tempo 5050 - 22.5kg x6 @ RPE 9
tempo 3030 - 22.5kg 2x8 @ RPE 9
Jefferson curl, single dumbbell, 3 position - alternating to front, left and right - 10lbs x6, 20lbs x12, 25lbs x12 (+5lbs)
-
Thursday 12th May 2022
moderate drained feeling and moderate soreness in lower body and some upper back. Even pecs are a bit sore, I think from the overhead squats and dislocates
Both achilles didn't like last session, I think the bent knee SSB calf raises...
Had planned to walk, but it was raining so didn't...
----
Morning mobility work and upper body stretches
-
Friday 13th April 2022
Terrible sleep last night, disturbed, so session may have been better with better sleep
Lower body sore, and upper as well. Thought about delaying session a day, but went ahead with it
Friday the 13th..... zug zug
----
Upper mobility work and stretches
Tendon health+rehab - Upper 1, day 2
Bodyweight with shoes - 92.5kg
general mobility drills
BBall ball control and dribbling drills - 4 mins - not bad
Single arm kettlebell band resisted bench press holds: - 5kg plate held sideways x 4 reps with 10 second hold, each arm
Bench press - 20kg 4x5, 40kg x10, 2x5, 60kg 3x5, 70kgx3, 80kg x3
belt on
90kg x1
85kg x9 @ RPE 9
75kg x8 @ 8
thumbs on smooth - 75kg x7 @8
Larsen bench - Thumbs on smooth - 75kg x7 @8
Larsen bench - Thumbs on smooth, paused - 75kg x5 @8.5
Tried a much wider grip at the start and around 60kg it started to hurt both my brachialis...maybe I was trying to reverse curl the bar up somehow!
went back to my usual grip, but it still hurt.
Tried out Larsen press, and not much different to my normal bench as I don't use much arch and leg drive anyway
So close grip, paused, Larsen press is probably the hardest bench variant you can do and it felt fine.
rotating sets - 2 mins rest
High angle rows - deadlifted off the floor to start - 20kg x12, 40kg x12, 60kg x6, 70kg x3
belt, straps on -
80kg x9 @ RPE 9
70kg 3x9 @ RPE 8/8/8.5
felt hard. tried using head support, but it doesn't work well with this variant so did it as per normal.
Dumbbell, overhead press, arms in line with ears - rotating grip - 15lbs x10, 30lbs x17 @ RPE 9 PR!! +1 rep
30lbs x12 @ RPE 8
Dumbbell flies- 15lbs x12, 20lbs x12
30lbs x15 @6
25lbs x12 @8
Pull up, leg assisted: x10, x15 @ RPE 7
Chin up, leg assisted: x15 @7, x15 @8
split squat ISO, rear leg straight, on balls of feet, at 80 degrees knee angle - x 30 secs
rotating sets - 1 mins rest
A) Leg extension ISO, single leg - 6 sec concentric, 15 sec hold at top, 15 sec hold at 60 degrees x 15kg, x22.5kg
30 sec hold at 60 degrees - x 30kg, 35kg, 40kg
1/10 left patella tendon pain for first few seconds on 30kg
B) Lateral leg drive against wall ISO - glute medius - 3x 30secs @ 70% effort
C)SSB Calf Raise - single leg - Bodweight warmup
at neutral, with 1 inch ROM slow calf raises - 30secs x 30kg, x50kg - 50secs x50kg
60sec ISO only x 50kg
a bit of burn towards end of each set. Went for longer holds, and it feels like it's working better
rotating sets - 1 mins rest
Dumbbell curl - 15lbs x10, 25lbs x10 @7
brachialis hurt too much, so stopped
Lying dumbbell tricep extensions: 15lbs x10, 25lbs x10 @8
Chest supported YTWL raise complexx - 30 degrees, 10 sec hold at top - 2.5lbs x2 each
2.5lbs x3 each x 2 sets
Damn tiring!
High bar squat - oly shoes, belt - 20kg x10, 40kg x5, 60kg x5, 75kg x6
belt -
90kg x5, x6
105kg 2x5 @ RPE 7
no belt
80kg x3, x4
Just light sets, but 105kg was a touch heavy, felt like I strained a bit too much on the 5th rep
Body is still recovering from last squat session.
Wanted to squat and work on my bracing. tensing glutes and abs at start, made spine neutral, but noticed I wanted to arch on the way down.
Fought that, and I felt more power coming up and a smoother squat.
---
stretch
-
Saturday 14th May 2022
very mild drained feeling.
Whole body achey, pecs the most
Achilles felt better after yesterday, so more of that small ROM calf raises and ISO
----
Walk - 31 mins
combo couch/TFL stretch x 2+ mins
-
Sunday 15th May 2020
Fat loss cycle 3 - Week 2
Height - 5'8.5"
weighed - 90.8kg (+0.8 ), 200.2lbs
waist - 37 1/8 inches (-1/8)
hip = 42.25 (+1/8)
upper thigh = 27.25 (+1/8)
Right calf = 15 7/8
Neck = 15.75 (-1/8)
Chest = 43 (-0.25)
Right Arm (flexed) = 15 5/8 (-1/8)
Wrist = 6 5/8
Tanita scale bodyfat % = 25.2% (-0.5)
Total loss so far - weight +0.3kg, +0.7lbs Waist 3/8 inches BF% Tanita 1%
Ate a lot more at the start of the week, but still lost bodyfat, and seemingly gained lower body muscle at the same time
Phone app TDEE is at 2652
Fitbit said I averaged 3408 for the week, which seems more accurate...
Averaged 2930 calories over the week, 170g protein, 200g carbs, 200g fat.
calories will be back down 2300-2400 this week,
-
Sunday 15th May 2022
Still damn sore all over - pecs, lats, quads, hamstrings and glute medius the most
rest day
----
Morning mobility work and upper body stretches
Wall sit - at 60 degrees - BW x 50secs, 60secs x 3 sets
Calf raise drops - 3 sec hold at top, rapid drop to above floor - 5x5
Trying these to improve achilles load tolerance and improve healing.
I could feel the achilles bounce 3 times per drop
No pain, but calves do feel achey.
-
Monday 16th May 2022
Much less soreness from yesterday, but whole body still feels achey, so likely need another 2 more days of rest
Big drop in vertical jump says as much
Achilles felt good, cold out of bed, after last night's calf raise drops.
----
Morning mobility work and upper body stretches
soft tissue work on feet, outer quads and rectus femoris
BBall practise session at WLC outdoor courts - 40 mins
Bodyweight without shoes ?
Dribbling drills - 15 mins
Low intensity jump shots, post moves, wrap around layups and tons of inbetween the leg shots around the rim
slow jogs after ball here and there, on balls of feet
Rotating sets - 30 secs to 1 min between each
A) Drop squat - down to bottom of deep jump landing position - 5x5
B) Split squat drop - to 60 degrees - 3x5
B) Low Pogo hop - 5x10 (+1set)
C) Vertical jumps/standing dunks on 8 feet rim - landing deeper, hips back - x3 warmup
x2 - 2 hands against net
x2 - 1 hand on backboard, 3 inches down, 2nd knuckle on 9 feet
x2 - 1 hand on net, achey left patella tendon on landing
x2 - 1 hand on backboard
x3 - 2 two hand dunks + 1 standing windmill dunk on 8 feet rim
Touched about 9'2" - 2nd knuckle on 9 feet backboard, 3 inches lower than as last week
----
Jumps in place. Continuous: - Jumping 6 inches 2x5
Standing Box jump - 20 inch wall, landing with straight legs x 3
post session -
split squat ISO, rear leg straight, on balls of feet, at 80 degrees knee angle - 2x 50 secs
Wall sit, heels off the floor - 2x 50 Seconds
stretch
Meh session, hips and legs sore.
Achilles felt fine.
Left patella tendon achey on vertical jump landings, but fine on the low continuous jumps.
So loading rate is still a problem
vertical also 3 inches lower than last week, too much fatigue today.
-
Tuesday 17th May 2022
Felt fine after yesterday's session, but when I woke up this morning, felt so much more tired.
Moderate aches all over, but not in a DOMs way, just achey/beat up
Erectors sore
Achilles felt decent, cold out of bed, after yesterday, getting there
----
Morning mobility work and upper body stretches
single leg Calf raise holds - with 1 inch ROM raises - 3x 50 secs
Wall sit - at 60 degrees - 3x 50secs
Walk - 35 mins
-
Wednesday 18th May 2022
Lower body feeling a bit achey all over, debated about delaying till tomorrow.
I just felt eager to train. so went ahead, and it seems I have recovered enough to display improved strength.
Lower back still pretty sore, but was fine after soft tissue work and during the session
Long ass session today - 5 hours! :o
----
Morning mobility work and upper body stretches
soft tissue work for lower body and whole back
Tendon health+rehab - Day 3 Lower 2 - Heavy
Bodyweight in shoes = 91.7kg
general mobility drills
split squat ISO, rear leg straight, on balls of feet, at 80 degrees knee angle - x 30 secs
Front plank x 30 secs
glute bridge hold x 30 secs
Side plank- x30 secs each side
----
Alternating sets - 1 mins rest
A) Leg extension ISO, single leg - 6 sec Concentric, 10 sec hold at top, 30 and 60 degrees, slow eccentric - 15kg, 22.5kg
3 sec Concentric to 60 degrees, 30 sec hold - 30kg
B) olys with 20kg bar - powercleans, hang snatch hi pulls and power snatches
C) Overhead squat - slow tempo - BW 2x10 in Nano X
D) Low bar good morning: 20kg 2x10
Alternating sets - 1 mins rest
A) Clean/Snatch high pulls - 3x clean high pull + 1 snatch high pull - 60kg x 3 sets
1 set of high bar, then low bar until main work sets - then all high bar sets
Low bar squat: - NanoX - slow eccentrics - 60kg x10, 75kg x5, 90kg x4, belt 105kg x3
High bar squat: - NanoX - slow eccentrics - 20kg x10, 40kg x10, 60kg x5, 90kg x5, belt 105kg x3, 115kg x2, 125kg x1
belt - slow eccentric 135kg x1
NanoX
125kg x10 @ RPE 8.5 (+5kg)
140kg x4 @ RPE 8.5
oly shoes
105kg x10 @ RPE 8
105kg x8 @7 Low bar squat
105kg x6 @7
105kg x4 @5 facing up slope
Noticed the bar sits uneven on my back... going to have to haul the big mirror into the garage to check this next time
http://www.youtube.com/watch?v=1BHW5tD1trg
I tried the Reebok Nano X today for the main sets. It has a 4mm heel drop and with the slope of my garage adding 7mm or so onto that
for 11mm is much less than an oly shoe 20-22mm on a flat floor or 29mm facing down the slope of my garage.
Which is way too steep.
I noticed less quad in a good way and much more glute activation.
Just felt stronger and less tipsy.... Only issue is that these shoes are squishy...
The other alternative is to wear the oly shoes and face up the garage slope for a 13-15mm heel drop
Everything felt heavy as hell on my back, but after unracking each weight and just holding it for a few secs before each set helped.
I think 125kg x10 is a PR for high bar squats, 120kg x10 was past best.
Just slapping on 5kg each week, linear progression, and still getting 10 reps without going near failure.
I think my e1Rm is around 170kg 374lbs
Took 140kg for a spin on second set and it felt good. I think I can do 6 reps with it now.
Doing these heavy sets after a higher rep set just always feels better to me vs doing 140kg straight up.
Getting ever closer to my 140kg x 10 goal. After that 2x Bodyweight for 10 reps.
Doesn't seem like these is much difference between my low bar and high bar squats, but I might be better on low bar squats with a flatter shoe like the Nano X in my garage.
Alternating sets - 1 mins rest
A1) Stiff legged deadlift 60kg x5
A2)Sumo Deadlift - Oly shoes, belt, hook-gripped - 60kg x12
A3) Romanian deadlift: - Oly shoes, deadlifted off floor for first rep - 60kg x12
light sets to stay in the groove
B1) SSB tibialis raise - in oly shoes, Romaleos 2 - BW x12, 30kg x 10, 50kg x5 55kg x10, x11, x9 @ RPE 9/9/9 9 (+1 rep on first 2 sets)
B2) Single leg split stance tibialis raise, in oly shoes - BW x12, x10 @ RPE 9/9
C) SSB Good Morning: - belt - 30kg x10, 50kg x10
belt -
50kg x10 @5
62.5kg x10 Belt @7 (+2.5kg)
65kg x10 Belt @8 (+5kg)
65kg x10 Belt @7
felt good, despite sore erectors, the belt helps immensely
D)SSB Calf Raise - single leg - 1 sec up and 3 secs to neutral - BW x6, 30kg x 6,
50kg x8, 55kg x8, 60kg x9 @RPE 7/8/9
3/10 pain in right achilles insertion at the bottom on all main sets
E) SSB split squat - hand supported, Front foot on 4 inch step, heel off edge, oly shoes. 3 secs down and up, Non lock - BW x10, 30kg x10
50kg 3x10 @ RPE 7/7.5/8
heel off the step edge, so also loading my soleus/achilles
Alternating sets - 2 mins rest
A) Leg Curls - end of unit elevated 5 inches - 20kg x10, 30kg x6
explosive concentric
36.25kg x11 @RPE 9 (PR!! +1 rep)
36.25kg x9 @8.5 (+1 rep)
36.25kg x8 @9
B) Single leg, leg extension - leaning back, 3 sec up and down, non lock - 20kg x8
25kg 3x8 @ RPE 8/8.5/9 (+2.5kg)
Jefferson curl, single dumbbell, 3 position - alternating to front, left and right - 15lbs x6, 25lbs 2x12
-
Thursday 19th May 2022
Mild drained feeling, whole lower body is pretty sore, posterior chain, upper back, traps and delts
Though less than last week, but upper more so from the clean/snatch high pulls
Calves more sore
Had planned to go walk, but didn't end up doing it.
-
Friday 20th May 2022
Lots of sleep today, over 10 hours to make up for yesterday... did not try to do it, body just slept for longer
Much less soreness, but upper back and shoulders still fairly sore, so more rest today
----
Morning mobility work and upper body stretches
Wall sit - at 60 degrees, with heels off the floor - BW x 60secs x 4 sets
Calf raise drops - 3 sec hold at top, rapid drop to above floor - 4x6
single leg x 3 reps each leg
good, no achilles pain. Even the single leg one felt fine.
-
Saturday 21st May 2022
Shoulder, traps and lower body still sore
Felt crappy today, but still trained. Didn't feel too strong. May deload next week
----
Morning mobility work and upper body stretches
Tendon health+rehab - Upper 2, day 4 - fasted
Bodyweight with shoes - 92.4kg in winter clothing
----
general mobility drills
BBall ball control and dribbling drills - 5 mins - ok
Single arm plate band resisted bench press holds - band from wrist to wrist, plate held by handle vertically -
4x10 sec holds x 1 set, each arm
Military Press - barbell - hold at top 20kg x10, 40kg x5, x3, x3, 50kg x3, 55kg x1
Belt, bulldog grip - 50kg x3
60kg x1 @ RPE 6.5
55kg x7 @8
55kg x4 @6.5
42.5kg x11 @6.5
42.5kg x11 @8
42.5kg x11 @10
Messed up my form on the first set of 55kg, but I don't think I would have got 10 reps for a PR.
Second set much better, kept elbows in.
42.5kg a touch too heavy was not able to get 3x11 without going to failure.
split squat ISO, rear leg straight, on balls of feet, at 80 degrees knee angle - x 35 secs
rotating sets - 1 mins rest
A)Pull up/Chin up - feet assisted pull up x10, Hang and 20 scap shrugs, 10 wide grip
alternating between 1 pull up and chin set each rotation
A) Pull up - dead hang/paused, wider - BW x1
BW x7 @ RPE 8
Wide, snatch grip BW x3 @8
BW x3 @6
Wide, snatch grip BW x3 @10
Chin up, shoulder width -
BW x4 @6
BW x4 @7
BW x4 @8
Damn, the wide grip ones are hard!
B)Lateral leg drive against wall ISO - glute medius - 3x 30secs @ 70% effort
C) Calf Raise - single leg - BW warmups - hold at neutral, with 1 inch ROM slow Raises 30secs- x 30kg, 50kg, 60kg, 67.5kg @ RPE 8
ISO only - 30secs x 67.5kg
rotating sets - 2 mins rest
A) Leg extension, single leg - 3 slow reps, then 10 sec hold at top, and 60 degrees - 15kg
3 secs up and down between 10 and 60 degrees for 30secs - 22.5kg, 30kg, 35kg, 37.5kg 40kg, 40kg @ RPE 8
30 secs ISO at 60 degrees x 40kg
2/10 left patella tendon ache here and there on a few sets for a few seconds.
A) Deficit push up: - feet elevated leg extension pads, hands on Powerblock dumbbells - BW x10 on floor, BW x10
paused, fully pushed up, hold at top -
BW 3x12 @ RPE 6/6.5/7
B) Single arm dumbbell row - bench head supported - straps - 32.5kg x6. 45kg x1,
belt -
45kg x5, x4, x3 @ RPE 9/8.5/8.5
A) Single arm high angle row, upright row, supported:hold at top - 35lbs x12
45lbs x10 @7
50lbs x10 @8
B) Scaption raises: - full range of motion - 5lbs x10
15lbs 9 @ RPE 8 (+1 rep)
10lbs 2x10 @ RPE 8/8.5
C) Band extended scap external rotation against wall:Light Rogue mini band x20, x30 @ RPE 7
----
stretch
-
Sunday 22nd May 2020
Fat loss cycle 3 - Week 3
Height - 5'8.5"
weighed - 89.7kg (-1.1 ), 197.8lbs
waist - 37 inches (-1/8)
hip = 42.25
upper thigh = 27 (-0.25)
Right calf = 16 (+1/8)
Neck = 15 7/8 (+1/8)
Chest = 42 7/8 (-1/8)
Right Arm (flexed) = 15.5 (-1/8)
Wrist = 6 5/8
Tanita scale bodyfat % = 25% (-0.2)
Total loss so far - weight 1kg Waist 0.5 inches BF% Tanita 1.2%
Phone app TDEE is at 2939
Fitbit said I averaged 3308 for the week
Averaged 2548 calories over the week, 163g protein, 147g carbs, 172g fat.
As per usual for me 0.5 inch off the waist = 1kg of fat lost
At least another 7 inches more to drop, so 14+kg lighter by then plus a bit more for water weight
-
Sunday 22nd May 2022
Feeling tired from yesterday, and sore traps, shoulders and upper back, cuffs
Quads, all the way up to my hip are pretty sore from the leg extensions and calves as well
Skipped arms yesterday, decided to do them today, along with core work.
not the best of workouts with me feeling stale, tired and sore
Maybe hit abs too hard, as everytime I sneeze my abs cramp up post session.... :/
----
Walk - 21 mins
Tendon health+rehab - Day 5 Arms and Core
Bodyweight with shoes - 92.5kg in winter clothing
general mobility drills
split squat ISO, rear leg straight, on balls of feet, at 80 degrees knee angle - x 30 secs
rotating sets - 1 mins rest
A) Plank complex - 3 rounds total
glute bridge hold x 30 secs
Front plank x 30 secs
Side plank, legs bent- x30 secs each side
B)Wall sit, heels off floor - 60 degrees - 3x 60secs
C) Hanging leg raises, legs straight to parallel: - BW x3
2x10 @ RPE 7
rotating sets - 1 mins rest
A) Dumbbell curl - 15lbs x10, 25lbs x6,
30lbs x 13 @ RPE 8 (PR!! +1 rep)
30lbs x 10 @8
PR only because I didn't do much upper body stuff before hand, but can probably do more if I was fresh.
Left bicep tendon/shoulder hurting... so may have to drop these...
B) Lying dumbbell tricep extensions: 15lbs x10, 25lbs x6
30lbs x 11 @ RPE 8 (PR!! +2 reps)
30lbs x 10 @8
C) AB wheel: - On knees, down to floor - BW x6, 2x12 @ RPE 7/8
A) Hammer curl, Dumbbell: - 5lbs x10
20lbs x12 @5
25lbs x12 @8
B) Bulgarian split squat - hand supported - each side back to back, 3 secs down and up - rear foot on 6 inch step, toes down
BW 5x5
felt good, despite quad soreness. Nice rectus femoris stretch on rear leg with toes pointing down on a low step, instead of foot resting on a higher bench
-----
stretch
-
Monday 23rd May 2022
Moderate soreness in arms and abs, but my erectors are pretty sore from yesterday somehow....
Legs starting to feel crisper
Total rest day today.
See how tomorrow turns out, but it's been raining just about everyday, so if it does, then no BBall
But maybe casual indoor court visit might be an option, but they are usually booked, we will see.
Otherwise I will do my stuff at home as I am able to
----
Morning mobility work and upper body stretches
-
Tuesday 24th May 2022
Still some overall soreness present
Didn't feel right, so listening to my body, voted for more rest today
Right achilles insertion seems to have turned the corner and more on par with the left side now
Next fine day is 2 days from now, so may just wait till Sunday before I head to the BBall courts again
No need to rush things
----
Morning mobility work and upper body stretches
soft tissue work for lower body and some upper
-
Wednesday 25th May 2022
Feeling much better than yesterday, but still some lingering low down aches.
Erectors the most.
Achilles insertion feeling good upon waking, especially the right side.
It's taken a while, but heavy slow resistance and combo ISOs are working
Weather cleared so I had planned to do a BBall session, but my usual court was taken over by schoolgirls sports and court markings were getting steam blasted and cleaned, so it was wet.
Went to another court but the overcast and cold weather didn't make things inviting so I bailed and went back home to lift instead...
Deload a bit and rest up for BBall on Sunday.
I sure need it, I think I should have deloaded 3 weeks ago when squats just felt heavy on my back even the early warmups.
I will need to plan things in advance, instead of relying on linear progression and winging it
Still went heavy today, but volume is way down from past weeks.
Next week I will also drop intensity
----
Morning mobility work and upper body stretches
soft tissue work for lower body and whole back
Tendon health+rehab - Day 1 Lower 1 - DELOAD
Bodyweight in shoes, winter clothing = 93.5kg
general mobility drills
BBall ball control and dribbling drills - 8 mins - good
A few small hops and skips
split squat ISO, rear leg straight, on balls of feet, at 80 degrees knee angle - x 30 secs
Front plank x 30 secs
glute bridge hold x 30 secs
Side plank- x30 secs each side
----
Alternating sets - 1 mins rest
A) Leg extension ISO, single leg - 6 sec Concentric, 10 sec hold at top, 30 and 60 degrees, slow eccentric - 15kg, 22.5kg
3 sec Concentric to 60 degrees, 30 sec hold - 30kg
B) olys with 20kg bar - powercleans, hang snatch hi pulls and power snatches
C) Overhead squat - slow tempo - BW 2x10 in Nano X
D) Low bar good morning: 20kg 2x10
Alternating sets - 1 mins rest
A) Clean/Snatch high pulls - 3x clean high pull + 2 snatch high pull - 60kg x 3 sets
felt harder than last week
1 set of high bar, then low bar until main work sets - then all high bar sets
facing up slope of garage
Low bar squat: - Oly Shoes - slow eccentrics - 60kg x10, 75kg x5, 90kg x3, belt 105kg x3
High bar squat: - NanoX - slow eccentrics - 20kg x10, 40kg x10, 60kg x5, 90kg x5, belt 105kg x3, 120kg x3, 135kg x1
belt - slow eccentric 145kg x1 @RPE 8
130kg x5 @ RPE 7
130kg x5 @ RPE 8
145kg x1 was pretty hard, which I was expecting to be easier based on the 140kg x4 @RPE8.5 I did last session.
No chance of getting 130kg x10 this week, after hitting 125kg x10 @ RPE 8.5 last week...
ABs were struggling as well, still recovering from all the core work I did a few days ago.
made the slow eccentric sets feel awful.
Deload well overdue....
Alternating sets - 1 mins rest
A) SSB Good Morning: - belt - 30kg x10, 40kg x10
belt -
50kg x10 @6
60kg x10 Belt @7
B) SSB tibialis raise - in oly shoes, Romaleos 2 - BW x12, 30kg x 10, 50kg x3 60kg x6 @ RPE 8
D)SSB Calf Raise - single leg - 1 sec up and 3 secs to slightly below neutral - BW x6, 30kg x 6,
50kg x8, 60kg x8 @RPE 7/8
Nice, no achilles pain at all for the first time with a weight over 30kg, and slightly under neutral
Alternating sets - 2 mins rest
A) Leg Curls - end of unit elevated 5 inches - 20kg x10, 30kg x6
explosive concentric, toes pointed
37.5kg x12 @RPE 8.5 (PR!! +1.25kg, +1 rep)
B) Single leg, leg extension - leaning back, 3 sec up and down, between 10 and 60 degrees - 20kg 2x8 @ RPE 6
25kg x5 @ RPE 8.5
SSB Bulgarian split squat - hand supported - each side back to back, 3 secs down and up - rear foot on 6 inch step, toes down
BW 4x6
7.5kg x5, 15kg x5
30kg x5 @ RPE 5
35kg x6 @6
forgot to put front ball of foot on a step to load the soleus......
Jefferson curl, single dumbbell, 3 position - alternating to front, left and right - 15lbs x6, 25lbs x15 @5
-
Thursday 26th April 2022
Mild drained feeling, sore quads, upper back, erectors and calves
Did upper body today, instead of waiting till tomorrow, so that I would have a full 2 days of rest before Sunday
Not ideal, but it was a deload session so it didn't matter if I felt tired and things felt hard.
Everthing did feel harder today.
Most work sets at 60% and 2-3x5
----
Upper mobility work and stretches
Walk - 32 mins
Tendon health+rehab - Upper DELOAD
Bodyweight with shoes, winter clothing - 93.3kg
general mobility drills
side leg raises - x 20
Band pull aparts - high to low reverse grip: Light rogue band x20
Bench press - 20kg 2x10, 40kg x10, 50kg x8, 60kg x6
Larsen bench - Thumbs on smooth - 65kg x5
Larsen bench - regular grip - 2x5
Upper Bicep tendon pain at reversal on heavier sets, ie when it gets stretched/compressed
releasing and massaging the upper part of the biceps seems to help
I think this is the same pain I get in my left shoulder when doing dips.
I may have to do some bicep tendon rehab...
https://www.strongerbyscience.com/biceps-tendinopathy/
rotating sets - 2 mins rest
High angle rows - 20kg x12, 40kg x10, 50kg x5
belt- 60kg 2x5
Military Press: - Hold at top, bulldog grip - 20kg x10, belt 30kg x5, 40kg 2x5
Pull up/Chin up - Hang and 20 scap shrugs, 10 wide grip
alternating between 1 pull up and chin set each rotation
A) Pull up - leg assisted x10
BW x1
BW x3 @ RPE 7
Wide, snatch grip BW x3 @7
Chin up, shoulder width - leg assisted x 10
BW x1
BW x3 @7
Dip shrugs: BW x 20 @5
Dumbbell, overhead press, arms in line with ears - rotating grip - 15lbs x10, 25lbs x10
Single arm dumbbell row - bench head supported - 45lbs x10
belt - 65lbs 2x5
Scaption raises: - full range of motion - 5lbs x10
palms up 5lbs x10
left shoulder/bicep tendon clicks and pops
Incline Dumbbell curl - 45 degrees - 5lbs x10, 15lbs x8 @7
20lbs x6 @7
No bicep tendon pain. Angling out the arms helps, and maybe the incline angle as well.
Incline dumbbell tricep extensions: - 45 degrees - 5lbs x10, 15lbs x8 @6
20lbs x6 @6.5
Incline Dumbbell hammer curl - 45 degrees - 5lbs x10, 15lbs x8 @6
20lbs x6 @7
Chest supported YTWL raise complexx - 30 degrees - 2.5lbs x5 each
2.5lbs x10 each @9
Close grip triangle push up: - BW x 10 @5
---
stretch
-
Friday 27th May 2022
Feel better than yesterday
Low to medium aches all over, especially in my hips/glutes
----
Morning mobility work and upper body stretches
Walk - 29 mins
Tendon health+rehab - fasted
Bodyweight with shoes - 92.4kg in winter clothing
----
general mobility drills
split squat ISO, rear leg straight, on balls of feet, at 80 degrees knee angle x 35 secs
Glute bridge hold: 30 Seconds
rotating sets - 1 mins rest
A) SSB Calf Raise - single leg - BW warmups - hold at neutral, with 1 inch ROM slow Raises (x12) - 30secs x 30kg, 50kg, 60kg, 70kg @ RPE 8
ISO only - 30secs x 72.5kg
2/10 right achilles insertion pain on 60, 65kg sets, and at the start of the 70kg and 72.5kg sets
released upper traps on the SSB bar between sets, painful!
B) Leg extension, single leg - 3 slow reps, then 10 sec hold at top, and 60 degrees - 15kg
3 secs up and down between 10 and 60 degrees for 30secs - 22.5kg, 30kg, 35kg, 40kg @ RPE 8
1/10 left patella tendon pain on start of 40kg set when lifting off, but fine after.
So pain is coming down compared to previous weeks.
----
stretch
-
Saturday 28th May 2022
Sore calves, and low/mid traps from SSB. Quads not to bad.
Starting to feel fresher.
Feeling noticeable different to previous weeks - legs feeling lighter, hips and adductors not feeling so full of DOMs
Lips have lost that swollen dry cotton feeling....
----
Morning mobility work and upper body stretches
Walk - 20 mins
Dribbling Ball control drills - 12 mins - felt good
-
Sunday 29th May 2020
Fat loss cycle 3 - Week 4
Height - 5'8.5"
weighed - 90.1kg (+0.4 ), 198.6lbs
waist - 36 7/8 inches (-1/8)
hip = 42.25
upper thigh = 27
Right calf = 15 7/8 (-1/8)
Neck = 15 7/8
Chest = 43 (+1/8)
Right Arm (flexed) = 15.5
Wrist = 6 5/8
Tanita scale bodyfat % = 25.9% (+0.9)
Total loss so far - weight 0.6kg Waist 5/8 inches BF% Tanita 0.3%
Phone app TDEE is at 3000
Fitbit said I averaged 3146 for the week
Averaged 3233 calories over the week, 232g protein, 112g carbs, 202g fat.
Almost ate Keto style last week, carbs down to almost 100g. Protein only second meal doesn't seem to fill me up so I ate a lot.
Well over 3000, and 4000 on one day last week, but I didn't gain any fat doing so... so Calories in, Calories out doesn't always hold true
Felt hot from all the protein digestion
-
Sunday 29th May 2022
calves, legs and hips moderately sore this morning, along with my upper back and shoulders... from the dribbling and walks yetseday...?
----
Morning mobility work and upper body stretches
soft tissue work on feet, calves, legs and back
BBall practise session at WLC outdoor courts - 40 mins
Bodyweight without shoes ?
Dribbling drills - 20 mins
Low intensity jump shots, layupspost moves, around the rim, and slow jogs after ball here and there, on balls of feet
Rotating sets - 30 secs to 1 min between each
A)Pogo hop - medium- 4x10 - 2/10 Right achilles pain on some reps
increased intensity today, overall felt good, just some slight aches
B) Jumps in place. Continuous: - Jumping 12 inches 3x5 (+1 set)
increased jump height 6 inches. all felt good and pain free
C) Jumps/standing dunks on 8 feet rim x3 warmup
x3 - standing, single arm
x3 - dunks on 8 feet netball rim
x3 - standing dunks on 8 feet netball rim, and windmill
x3 - standing dunks on 8 feet netball rim
x5 - 3 step jumps, both L-R and R-L plants
Standing vertical - Touched about 9'4.5" - Just past middle of hand on 9 feet backboard, 3.5 inches higher than last session
1 inch higher off a small step
----
Standing Box jump - 20 inch wall, landing with straight legs 3x3
post session -
split squat ISO, rear leg straight, on balls of feet, at 80 degrees knee angle - x 50 secs
Wall sit, heels off the floor - 1 min
stretch
Decent session dribbling and BBall wise.
Happy with jumps though, no pain on take off, plants or landings.
Big improvement in my left patella tendon
Jumped pretty hard today, especially on 3 step jumps
Landings no longer feel jarring
felt pretty soft on some 3 step jump plant practise
Standing vertical was around 24 inches. I should be jumping 27-28 inches based on my squat and bodyweight ratio.
Pretty sore, so fatigue is a factor
Didn't test single leg jump yet
-
Monday 30th May 2022
Moderately tired and beat up feeling all over - less than previous weeks, despite jumping much harder
Left patella tendon fine, and achilles insertions no worse than current baseline upon waking
Although when I tried to do some bodyweight squats, that left sartorius tendon insertion, to right of VMO hurts at a 6/10
----
Morning mobility work and upper body stretches
Half kneeling Kettlebell weight shift - 5kg 5x5 secs, 10kg 4x5secs x 4 sets
working on fixing my hip shift issues
Tentative plan for main lifts then next few months of base building - 3 week waved progression
Week 1 - 2x12 @ RPE 6
Week 2 - 3x12 @7
Week 3 - 4x12 @8
Starting at 2-4 x12, then 2-4 x10, 2-4 x8, and then maybe 2-4 x6, for the next few months, each wave getting heavier off course
Each new set added is a bit heavier than the first 2 sets of week 1
Other lifts -
Week 1 - 1 top set @6
Week 2 - 2 top sets @7
Week 3 - 3 top sets @8
Each time a wave resets it acts like a deload after pushing the hardest and highest voume on week 3
Still deciding between 2-4 sets and 3-5 sets on the main progression
After this, onto peaking phase for a few months and then hopefully reach my strength goals
-
Tuesday 31st May 2022
Winter has arrived, started to supplement with 5000IU of Vitamin D3
Lower body and erectors low down aches.
Tweaked something in my left adductor/glute tie in area from Sunday, as it was playing up when walking down stairs and eccentrics of single leg squats until I warmed up
Should have rested an extra day, as body felt like it was still recovering from BBall/Jumps.
Might need to also drop the volume of jumps as well
Week 1 of base building plan underway.
And some deloading as well.
Glad I didn't go heavy today as I would have picked up an injury...
Session are still too long, need more tweaks!
----
Morning mobility work and upper body stretches
soft tissue work for lower body and whole back, plus biceps, front delts
Tendon health+rehab - Day 1 Lower 1 - Base Building Week 1
Bodyweight in shoes, winter clothing = 92.6kg
general mobility drills
split squat ISO, rear leg straight, on balls of feet, at 80 degrees knee angle - x 30 secs
Front plank x 30 secs
glute bridge hold x 30 secs
Side plank- x30 secs each side
Half kneeling Kettlebell weight shift: - 25lbs 5x3 secs x 2 sets
left side is worse than right side, and also the side I hip shift on squats
----
Alternating sets - 1 mins rest
A) Leg extension ISO, single leg - 6 sec Concentric, 10 sec hold at top, 30 and 60 degrees, slow eccentric - 15kg, 22.5kg
3 sec Concentric to 60 degrees, 30 sec hold - 30kg
B) olys with 20kg bar - powercleans, hang snatch hi pulls and power snatches
C) Overhead squat - slow tempo - BW 2x10 in Nano X
D) Low bar good morning: 20kg 2x10
Alternating sets - 1 mins rest
A) Clean/Snatch high pulls - 3x clean high pull + 1 snatch high pull - 40kg, 60kg, 65kg
felt crisp and explosive, much better than last week
1 set of high bar, then low bar until main work sets - then all high bar sets - facing up slope of garage
Low bar squat: - Oly Shoes - slow eccentrics - 40kg x5, 60kg x3, 75kg x3, 90kg x3, belt 105kg x3
in flat shoes, facing down slope - 60kg x5
testing things out at the end
High bar squat: - Oly shoes - slow eccentrics - 20kg x10, 40kg x5, 60kg x5, 90kg x5, belt 105kg x3
belt - Oly shoes - facing up slope of garage
90kg x12 @ RPE 6
90kg x12 @ RPE 6.5
Nano X, facing down slope -
90kg x5 - Left glute adductor tie ache on eccentric
Squats still feeling hard and heavy on my back, so performance has nose dived.
Glad I didn't go heavy today or else injury would be likely
Wasn't sure what weight to use to get clean, comfortable sets of 12, but 90kg felt OK
First set was piston like, second set felt quite a bit harder
next week will most likely be 95kg x12, 90kg 2x12
Did some tests after main sets in various shoes and facing down slope - it just feels easier in flatter Nano X shoes facing down the slope.
And in the Low bar squat, flat barefoot style Merrell vapor glove 4, the same.
Half kneeling Kettlebell weight shift made a difference already, bottom of squat feels much more comfortable, and I didn't notice any hip shift today
Alternating sets - 1 mins rest
A1) Stiff legged deadlift - lowered down to a soft tissue on floor, dead stop - 60kg x5, 80kg x5, 90kg x10 @ RPE 5
A2)Sumo Deadlift - flat shoes, belt, hook-gripped - 60kg x10, 80kg x5
B1) SSB tibialis raise - in oly shoes, Romaleos 2 - BW x12, 30kg x 6, 40kg x3, 50kg x12 @ RPE 7
B2) Single leg split stance tibialis raise, in oly shoes - BW x8 @ RPE 6
C) SSB Good Morning: - belt - 30kg x10, 40kg x10, 50kg x10
belt -
55kg x10 @6
D)SSB Calf Raise - single leg - 1 sec up and 3 secs to just below neutral - BW x6, 30kg x 6, 40kg x6
55kg x6, 60kg x6 @RPE 7
No pain
SSB Bulgarian Split Squat - hand supported - each side back to back, 3 secs down and up - rear foot on 6 inch step, toes down. 3 secs down and up, Non lock - BW x6, 30kg x6, 35kg x6
40kg x6 @ RPE 6
45kg x5 @ RPE 8
Left leg wanted to buckle on the eccentric on the earlier sets down to mild pain in left flute/adductor, until it warmed up
2/10 left patella tendon pain on first few reps of 45kg set
Note to self - remember to put front foot on a small bumper plate, and hang heel off the edge to load soleus next time!
Leg Curls - end of unit elevated 5 inches - 20kg x10, 30kg x6
explosive concentric
32.5kg x9 @RPE 7
wanted to do a comfortable set of 12 at RPE 6 with 32.5kg, but even the 30kg warmup set felt much harder than usual, so hamstrings probably fatigued from stiff legged deadlifts
Jefferson curl, single dumbbell, 3 position - alternating to front, left and right - 15lbs x6, 25lbs x15
-
Wednesday 1st June 2022
Nice, no drained feeling...
Lower and mid erectors pretty sore, followed by calves.
Quads, upper back and shoulders a bit.
----
Morning mobility work and upper body stretches
Walk - 20 mins
Lower body stretches post walk
-
Thursday 2nd June 2022
achey all over - quads seem more sore today.
Lower back the most sore.
had to drop most of the cuff and shoulder health work as they all flare up my upper left bicep tendon to some degree.
Changed arm work and others to more tendon friendly options and tempos for tendon healing
----
Tendon health+rehab - Upper Week 1, Wave 1
Bodyweight with shoes, winter clothing - 92.4kg
general mobility drills
BBall dribbling: - 8 mins - Good
side leg raises - x 20
Band pull aparts - high to low reverse grip: Light rogue band x20
Larsen Bench press - 20kg x10, 40kg 2x6, 50kg 2x5, 60kg x1
60kg x12 @ RPE 6
Thumbs on smooth - 60kg x12 @ RPE 7
Will use closer grip variant, which does not compress my left bicep tendon
rotating sets - 2 mins rest
A) Pull up/Chin up - Hang and 20 scap shrugs, 10 wide grip
alternating between 1 pull up, wide pull up and chin set each rotation
Pull up - leg assisted x5
BW x3 @ RPE 5
leg assisted - BW x 12 @6
Wide, snatch grip - BW 2x2 @7
leg assisted - BW x 12 @6
Chin up, shoulder width - leg assisted x 5
BW x3 @4-5
leg assisted - BW x 12 @6
B) Military Press: - Hold at top, bulldog grip - 20kg x10, belt 30kg x6
belt
37.5kg x12 @ RPE 7
35kg x12 @ RPE 6
Thought 37.5kg would be OK, but it was harder than expected most likely due to bench fatigue
Dip shrugs: BW x 20 @5
Incline flies: - 30 degrees - 15lbs x10, 25lbs x12 @5
High angle rows - 20kg x12, belt 40kg x10, 50kg x6
belt- 55kg 2x12 @6
maybe a tad too light
Lateral leg drive into wall ISO: 30 Seconds x3 sets @7
Incline Dumbbell curl - 45 degrees, arms angled out, 3 secs up and down - 15lbs x10, 17.5lbs x8 @8
20lbs x6 @8
Lying dumbbell tricep extensions: - 45 degrees - 5lbs x10, 15lbs x8 @6
20lbs x6 @6.5
SSB Calf Raise - single leg - BW warmups - hold at neutral, with 1 inch ROM slow Raises (x12) - 30secs x 30kg, 50kg, 60kg, 60kg @ RPE 8
ISO only - 30secs x 65kg
1/10 right achilles insertion pain on first 60kg set
felt harder today, so stayed at 60kg
Split squat ISO on balls of foot, rear leg straight: 90 degree knee angle - 35secs x 3 sets
Incline Dumbbell hammer curl - 45 degrees, arms angled out, 3 secs up and down - 20lbs x6, x5 @ RPE 8
Leg extension, single leg - 3 secs up and down between 10 and 60 degrees for 36secs - 15kg, 22.5kg, 30kg
3 secs up and down between 60 and 90 degrees for 30secs - 35kg @ RPE 8
Kettlebell rotator cuff corkscrew: 5kg 2x15
Half kneeling Kettlebell weight shift: 5x3secs 10kg x 2 sets
High bar squat: facing down slight slope. Belt - 20kg 2x10, 40kg x5, 60kg 2x5
paused - 75kg 3x5
Wasn't planning on squatting but I wanted to test some things out. 75kg should not be too taxing although it didn't feel that light ether.
I look super deep from this camera angle.
Even in oly shoes, facing down a slight slope and a wider stance with feet turned out, I am far from upright with high bar, the curse of longer femur to torso/shin ratio
(https://i.imgur.com/huItRrk.jpg)
---
stretch
-
Friday 3rd June 2022
Decent feeling, just achey all over, but less than previous weeks
Quads, biceps and calves the most sore
total rest day
-----
Thinking about moving to a 3 day split for weights -
BBall/jumps, rest, rest (?), Lower, rest, Upper push, Upper pull, rest
-
Saturday 4th June 2022
Sore all over
----
Morning mobility work and upper body stretches
Combo Bicep curl/finger ISO - 3x 30 secs
Walk - 30 mins
Lower body stretches post walk
Wall Sit holds - at 60 degrees, heels off the floor 3x 50 secs
-
Sunday 5th June 2020
Fat loss cycle 3 - Week 5
Height - 5'8.5"
weighed - 90kg (-0.1 ), 198.4lbs
waist - 36.75 inches (-1/8)
hip = 42.25
upper thigh = 27 1/8 (+1/8)
Right calf = 15 7/8
Neck = 15.75 (-1/8)
Chest = 43
Right Arm (flexed) = 15.75 (+0.25)
Wrist = 6 5/8
Tanita scale bodyfat % = 26% (+0.1)
Total loss so far - weight 0.7kg Waist 7/8 inches BF% Tanita 0.2%
Phone app TDEE is at 2950
Fitbit said I averaged 3315 for the week
Averaged 2733 calories over the week, 200g protein, 140g carbs, 146g fat.
Not much change in weight but my waist is getting smaller
-
Sunday 5th June 2022
Whole lower body and erectors still pretty sore
Upper body a bit as well.
But feeling good mood wise.
----
Morning mobility work and upper body stretches
soft tissue work on feet, calves, legs and back
BBall practise session at WLC outdoor courts - 40 mins
Bodyweight without shoes - 91.5kg
Dribbling drills - 18 mins
Low intensity jump shots, layups, post moves, around the rim, and slow jogs after ball here and there, on balls of feet
Rotating sets - 30 secs to 1 min between each
A)Pogo hops- medium effort 5x10
Stiffer pogos today
third set, 1/10 right Achilles pain, 2/10 pain on 4th set, 5th set OK
B) Jumps in place. Continuous: - Jumping 12 inches 4x5 (+1 set)
All pain free and easy
C) Jumps/standing dunks on 8 feet rim x3 warmup
x3 - standing, single arm, 1 inch past top knot of Blacknet. About 9'5" inch touch
x4 - single arm, 1 step jump to 9'7" touch
x4 - 3 step jumps
x4 - standing dunks on 8 feet netball rim
x3 - jumps against 8 feet netball rim. Standing vertical, touched elbow on rim, 1.5 feet from elbow to finger tips
Standing vertical - Touched about 9'5.5", 1 inch higher than last session
2 inches higher off a step, 3 inches higher off 3 steps
----
Standing Box jump - 20 inch wall, landing with straight legs x3
post session -
split squat ISO, rear leg straight, on balls of feet, at 80 degrees knee angle - 2x 50 secs
Wall sit, heels off the floor - 2 x 50 secs
single leg Calf raise ISO - at neutral 2x 50secs
stretch
legs and hip muscles pretty sore today, but still felt pretty explosive.
Standing vertical was around 25+ inches, where I touched my elbow on 8 feet, so up an inch from last week.
Top of my head is about 2 inches higher than my elbow, so head was above 8 feet today on vertical.
Top of head traveled around 26 inches on that jump
I feel like I have another 3 inches in me if I was fresh.
First time jumping off a step against the 9.5 feet backboards in a long time, and got 2 knuckles on it, so around a 9'8" touch
Wasn't expecting that, at my current bodyweight and fatigue, so progressing well.
left patella tendon hurt at a 3/10 on one jump landing, but fine on the others
-
Monday 6th June 2022
Not too tired like past weeks, but low level aches all over.
Erectors pretty beat up.
Both achilles insertions sore, but not flared up.
I think pogos are not for now, will drop them
total rest day
-
Tuesday 7th June 2022
Trained today, but still feel sore in lower body from Sunday, and overall fatigue as well.
Will add another day of rest next week between BBall/Jumps and this session.
Also thinikng about shoving an upper body session into this slot, and move this session back one day.
----
Morning mobility work and upper body stretches
soft tissue work for lower body and whole back
Tendon health+rehab - Day 1 Lower 1 - Base Building Week 2 - Wave 1
Bodyweight in shoes, winter clothing = 92.7kg
general mobility drills
split squat ISO, rear leg straight, on balls of feet, at 80 degrees knee angle - x 30 secs
Front plank x 30 secs
glute bridge hold x 30 secs
Side plank- x30 secs each side
Half kneeling weight shift: - 10kg in plates 5x5 secs x 2 sets
left side hurts quite a bit more than right side
----
Alternating sets - 1 mins rest
A) Leg extension ISO, single leg - 6 sec Concentric, 10 sec hold at top, 30 and 60 degrees, slow eccentric - 15kg, 22.5kg
3 sec Concentric to 60 degrees, 30 sec hold - 30kg
B) olys with 20kg bar - powercleans, hang snatch hi pulls and power snatches
C) Overhead squat - slow tempo - Broom 2x10 in Nano X
D) Low bar good morning: 20kg 2x10
Alternating sets - 1 mins rest
A) Clean/Snatch high pulls - 3x clean high pull + 2 snatch high pull - 40kg, 60kg, 65kg
crisp and snappy
High bar squat: - Oly shoes - slow eccentrics - 20kg x10, 40kg x5, 60kg x5, 75kg x5, x1, 90kg x1, belt 95kg x1
belt - Oly shoes
95kg x12 @ RPE 6.5
90kg 2x12 @ RPE 7
Still feeling heavy, so recovery not there yet. Too close to BBall/jumps session.
Closer stance today, and form was much better
Sets of 12 today was pretty brutal, but good for dialing in my form...4 sets next week!
Next week will be 100kg x12, 95kg x12, 90kg 2x12
Alternating sets - 1 mins rest
A1)Sumo Deadlift - oly shoes, belt, hook-gripped - 60kg x5
A2) Stiff legged deadlift - oly shoes, lowered down to soft touch on floor, dead stop - 60kg x5, 80kg x5, 95kg x12 @ RPE 7
felt hard today, due to squat fatigue, but it still felt heavy for my upper body
B1) SSB tibialis raise - in oly shoes, Romaleos 2 - BW x12, 30kg x 6, 55kg x10, 50kg x12 @ RPE 7
B2) Single leg split stance tibialis raise, in oly shoes - BW x9, x8 @ RPE 7
C) SSB Good Morning: - belt, oly shoes - 30kg x10, 50kg x6
belt - 55kg 2x12 @ RPE 6/6.5
D) SSB Calf Raise - single leg - 1 sec up and 3 secs to just below neutral - BW x6, 30kg x 6
50kg 2x8 @RPE 7
2/10 right achilles insertion pain on last set
SSB Bulgarian Split Squat - hand supported - rear foot on 6 inch step, toes down. front foot heel off edge of small step.
Each side back to back, 2 secs up, 3 secs down - Non lock - BW x6, 30kg x6
47.5kg x5 @RPE 8
47.5kg x6 @RPE 9
getting some random pains in lower sartorius tendon area on both legs on the first reps on heavy sets
Leg Curls - end of unit elevated 5 inches - 20kg x10, 25kg x6
explosive concentric
27.5kg 2x12 @RPE 6/7
dropped the loads way down
Jefferson curl, single dumbbell, 3 position - alternating to front, left and right - 15lbs x6, 25lbs 2x12
-
Wednesday 8th June 2022
A little tired, and moderate soreness in lower body, posterior chain and upper back
A bit of experiment to do my Upper Push session today, straight after Lower yesterday
Went ok, but did feel energy waning towards the end
Walk - 27 mins
Tendon health+rehab - Upper Push - Week 2, Wave 1
Bodyweight with shoes, winter clothing - 92.7kg
general mobility drills
BBall dribbling: - 5 mins - decent
Band pull aparts - high to low reverse grip: Light rogue band x20
Larsen Bench press - 14 inch grip - Thumbs on smooth - 20kg 2x10, 40kg x10, 50kg x6, x3, 60kg x1
60kg 3x12 @ RPE 5,6,7
still getting some slight left bicep tendon twinges, so may drop bench for a while
Military Press: - Hold at top, bulldog grip - 20kg x10, belt 30kg x6
belt
35kg x12 @ RPE 7
32.5kg 2x12 @ RPE 6,7
had to drop loads a bit as well due to bench fatigue
Dip shrugs: BW 2x20 @6
Incline flies: - 30 degrees - 15lbs x12, 25lbs 2x12 @5/6
Lying dumbbell tricep extensions: - 3secs down - 12lbs x12, 20lbs 2x7 @RPE 6/8
20lbs x6 @6.5
---
stretch
-
Thursday 9th June 2022
Third training day in a row, and not feeling too bad.
Thanks to training sub-maximally and not feeling drained after each session.
Achey all over, quads still pretty sore when I woke up, but felt better later in the day
Feels good splitting up the upper body session into Push and pull days.
----
Morning mobility work
Walk - 22 mins
Tendon health+rehab - Upper Pull - Week 2, Wave 1
Bodyweight with shoes, winter clothing - 92.7kg
general mobility drills
side leg raises - x 20
Band pull aparts - high to low reverse grip: Light rogue band x20
Split squat ISO on balls of foot, rear leg straight: 90 degree knee angle - 30 secs
Rotating sets - 1 mins rest
A) Lateral leg drive into wall ISO: 30 Seconds x3 sets @ RPE 7
B) SSB Calf Raise - single leg - BW warmups - hold at neutral, with 1 inch ROM slow Raises (x12) -
30secs x 30kg, 50kg, 55kg 60kg, 65kg @ RPE 8
ISO only - 30secs x 70kg
2/10 right achilles insertion pain on 50kg set, 1/10 on 55kg in the first 5 secs
3/10 on 70kg ISO
A) Pull up/Chin up - Hang and 20 scap shrugs, 10 wide grip
alternating between 1 pull up, wide pull up and chin set each rotation
Pull up - leg assisted x10
BW x1, x3, x3 @ RPE 7
Pull up - Wide, snatch grip - BW x3, x3, x2 @ RPE 8/8/7
Chin up, shoulder width -
BW x1, x3, x3 @RPE 6
High angle rows - 20kg x12, belt 40kg x10, 50kg x6
belt-
60kg x12 @7
57.5kg x12 @7
55kg x12 @7
Pull up. Wide grip, leg assisted: BW 2x12 @7
Pull up, leg assisted: 2x12 @7
Chin up, leg assisted: 2x12 @7
Kettlebell rotator cuff corkscrew: 5kg plate 2x20 @3
Front raise band cuff pulses: Light Rogue mini band 2x3
Incline Dumbbell curl - 45 degrees, arms angled out, 1 sec up, 3 secs down - 15lbs x8, 20lbs x5 @8
Incline Dumbbell hammer curl - 45 degrees, arms angled out, 1 sec up, 3 secs down - 15lbs x6, 17.5lbs x8 @ RPE 8
Leg extension, single leg - 1 sec up, 3 sec down between 10 and 60 degrees for 30secs - 15kg, 22.5kg
1 inch ROM at 60 degrees for 30secs - 35kg x 2 sets
Chest supported trap raise, side and bottom: each position, Thumbs down, hold at top - 2.5lbs x6
5lbs 2x12 @7/8
---
stretch
-
Friday 10th June 2022
Upper body not too sore despite the volume of work yesterday.
Lower body is pretty sore though
Achilles insertion feeling better again
-----
Morning mobility work and upper body stretches
Walk - 30 mins
Lower body stretches post walk
Release Sartorius and lots of stretches - I think it's just tight and overactive causing the pain in my lower VMO area, rather than then tendon being damaged.
Sure hurts like hell when pressure is put on the muscle
-
Saturday 11th June 2022
Upper back, posterior shoulder was achey from all the stuff I did last night, but much better later in the day.
Still some erector soreness
legs feel good, freshest it's been in a while
Sartorius feels much better
Did more soft tissue work on it, and stretches, will continue this daily until it no longer hurts when pressed, like my right TFL last year
Last night -
Hammer curl ISO @70% effort against shelf - 3x 30secs
External rotation ISO @70% effort against wall - 3 x30secs
Trying to fix my bicep long head upper tendons, and also hit my cuffs in a way that does not trigger/compress the bicep tendons
-----
Morning mobility work and upper body stretches
Walk - 30 mins
Lower body stretches post walk
Hammer curl, 90 degree ISO @70% effort against desk- 2x 30secs
External rotation, stretched range ISO @70% effort against hand - 2 x30secs
-
Sunday 12th June 2020
Fat loss cycle 3 - Week 6
Height - 5'8.5"
weighed - 89.7kg (-0.3 ), 197.8lbs
waist - 36 5/8 inches (-1/8)
hip = 42.25
upper thigh = 27 (-1/8)
Right calf = 15 7/8
Neck = 15 7/8 (+1/8)
Chest = 43
Right Arm (flexed) = 15.75
Wrist = 6 5/8
Tanita scale bodyfat % = 26.3% (+0.3)
Total loss so far - weight 1kg Waist 1 inch BF% Tanita +0.1%
Phone app TDEE Calculator is at 3100
Fitbit said I averaged 3281 for the week
Averaged 3245 calories over the week, 220g protein, 168g carbs, 179g fat.
Ate a lot, still lost weight and dropped waist size
Upper body is looking noticeable bigger from change in programming
-
Sunday 11th June 2022
Lower body and upper back still achey, erectors pretty sore from lat/thoracic active stretches I have been doing
Poor sleep last night
----
Morning mobility work and upper body stretches
soft tissue work on feet, calves, legs and back
BBall practise session at WLC outdoor courts - 40 mins
Bodyweight without shoes - 90.7kg
Dribbling drills - 15 mins
Low intensity jump shots, layups, post moves, around the rim, and slow jogs after ball here and there, on balls of feet
Rotating sets - 30 secs to 1 min between each
A) Hops- low effort 3x10
B) Jumps in place. Continuous: - Jumping 12 inches 2x5, 12+ inches x5
Pain free and feeling good
C) Jumps/standing dunks on 8 feet rim x3 warmup
x3 - standing, single arm, 1 hand to mid 9 feet backboard
x3 - 3 step LR plant jump to 9'7" touch
x3 - 3 step jumps
x3 - 3 step, and 1 running jump
----
stretch
Jumps about the same as last week. Felt tired so kept volume lower today
No issues with patella tendon and achilles on any of the 2 foot jumps and hops I did.
Tried 1 single leg jump at medium speed/effort and left patella tendon hurt at a 3/10
So it's better than before, but not fully healthy yet.
Single leg jump is probably the highest loading rate for the patella tendon
-
Monday 13th June 2022
Pretty decent for a day after BBall/Jumps, less volume of jumps helped.
-----
Morning mobility work and upper body stretches
Hammer curl, 90 degree ISO @70% effort against hand- 3x 30secs
External rotation, stretched range ISO @70% effort against hand - 3 x30secs
While lying in bed upon waking :)
Split squat ISO on balls of foot, rear leg straight: 90 degree angle - 2x35 secs
Single leg Calf raise ISO: above neutral - 2x 35 secs
Single leg, kneeling quad push into floor ISO: 70% effort - 2x 35 secs
A bit like a combo of a leg extension and reverse nordic for one leg
release sartorius, TFL and rectus femoris
stretches
Walk - 22 mins
-
Tuesday 14th June 2022
Feeling decent, but still low down achey all over, especially lower back
Flipped things around, doing Upper Push today, giving Squats an extra day of rest
And moving Calf and Tib raise into today , so I can shorten Lower body session.
Tendon health+rehab - Upper Push - Week 3, Wave 1
Bodyweight with shoes, winter clothing - 92.9kg
general mobility drills
Band pull aparts - Light rogue band x20, 3 axis x 30
Bar hangs: - Feet supported 2x30 secs, wide grip x 30secs
full hang 2x30secs
Larsen Bench press - 14 inch grip - Thumbs on smooth - 20kg x6, x10, 40kg x10, 50kg x6, x3, 60kg x3
60kg 4x12 @ RPE 6/7/7/8 (+1 set)
Upper left bicep tendon not too bad this week, but I did do a lot of prep work
Last week of wave 1, dropping back to 65kg 2x10 next week for Wave 2
Military Press: - Hold at top, bulldog grip - 20kg x10, 30kg x6
belt -
35kg 2x12 @ RPE 7/8
32.5kg x12 @ RPE 7
no belt 32.5kg x12 @8 (+1 set)
Brutal, after bench!
Rotating sets 1 mins rest
A) Incline flies: - 30 degrees - 15lbs x12, 25lbs 3x12 @6/7/7 (+1 set)
B1) SSB tibialis raise - in oly shoes, Romaleos 2 - BW x12, 30kg x 6, 50kg 3x12 @ RPE 7/8/8.5
B2) Single leg split stance tibialis raise, in oly shoes - BW x9, x8, x7 @ RPE 8
C) SSB Calf Raise - single leg - explode up and 3 secs down to just below neutral - BW x6, 30kg x 6
50kg 3x8 @RPE 7
2/10 right achilles insertion pain on first rep of each set
D)Dip shrugs: BW 3x20 @8 (+1 set) tough and shakey!
Single arm overhead dumbbell tricep extension - out to side - 15lbs x10, 20lbs x10 @8
Nonlock 17.5lbs x10 @8, 15lbs x12 @8
---
stretch
-
Wednesday 15th June 2022
Upper body achey, but not as sore as I expected.
Lower back feels great after all those bar hangs yesterday, decompression!
So what I thought was a bicep tendon issue/pain in my left shoulder, is probably referral pain from my infraspinatus.
I get the same pain at the front of my shoulder in the bicep tendon area, when I wedge a massage ball against the back of shoulder and a wall,
putting pressure on my infraspinatus
see article here by Dr Andrew Lock
https://breakingmuscle.com/the-truth-about-your-benching-pain-it
----
Morning mobility work and upper body stretches
soft tissue work for lower body and whole back
Shoulder health blitz
Lying face down, straight arm raises: 1kg 2x20
Lying face down, Palms down, arms by sides raises: 1kg x20
Lying face down, Palms up, arms by sides raises: 1kg x20
Lying side external rotation, scapular retracted and depressed: - up to parallel only - 1.9kg x20, 1.3kg x20
Flag press, 2 handed: 1.9kg 2x20, 5kg x10
I got these exercises from Dr Andrew Lock.
Part blood flow, strengthening and motor patterning, so need to be done at high frequency for a few weeks until problems are fixed.
Supposed to use a club bell for the flag press, which I don't have, so used short cyclinder and then a plate.
I can already notice a difference already in my bum left shoulder!
Tendon health+rehab - Day 2 Lower 1 - Base Building Week32 - Wave 1
Bodyweight in shoes, winter clothing = 92.9kg
general mobility drills
split squat ISO, rear leg straight, on balls of feet, at 80 degrees knee angle - x 30 secs
Front plank x 30 secs
glute bridge hold x 30 secs
Side plank- x30 secs each side
Half kneeling weight shift: - 10kg in plates 5x5 secs x 2 sets
----
Alternating sets - 1 mins rest
A) Leg extension ISO, single leg - 6 sec Concentric, 10 sec hold at top, 30 and 60 degrees, slow eccentric - 15kg, 20kg
3 sec Concentric to 60 degrees, 30 sec hold - 30kg x2 sets
left patella tendon hurt a little, from that single leg jump on Sunday....
B) olys with 20kg bar - powercleans, hang snatch hi pulls and power snatches
C) Overhead squat - slow tempo - Broom 2x10 in Nano X
D) Low bar good morning: 20kg x10
Alternating sets - 1 mins rest
A) Clean/Snatch high pulls - 3 snatch high pull + 3x clean high pull - 40kg, 60kg
crisp
High bar squat: - Oly shoes - slow eccentrics - 20kg x10, 40kg x8, 60kg x8, 75kg x5, 90kg x2, x1, belt 100kg x1
belt -
100kg x12 @ RPE 7.5
95kg x12 @ RPE 7.5
90kg x12 @8
85kg x12 @8
Left patella tendon hurt a little earlier but ok for most.
Something in my right upper Peroneus/hamstring area also hurt, can't locate the pain exactly as it only shows up in certain squat foot positions, and in no other exercises
The extra rest day between BBall/Jumps on Sunday and today has helped. Squats didn't as heavy on my back unlike past weeks.
But still not that easy for my legs....
Today was torture with 4 sets of 12!
Would not have been as bad had I stayed at 90kg for all sets of 12.
Going to 100kg 2x10 next week for a semi deload to start wave 2
Alternating sets - 2 mins rest
A1)Sumo Deadlift - belt, hook-gripped - 60kg x5
A2) Stiff legged deadlift - Nano X, lowered down to soft touch on floor, dead stop - belt -60kg x5, 80kg x6, 80kg x12, 100kg x12 @ RPE 8
made a mistake repping out 80kg x12, was wondering why it was so easy... definitely made the 100kg x12 set harder than it should have been...
Still easier than the 95kg x12 set last week, even after 4x12 on squats. Extra rest day helping here as well.
B) SSB Good Morning: - belt, oly shoes - 30kg x10, 50kg x6
belt - 55kg 2x12 @ RPE 7/8
52.5kg x12 @8
A) SSB Bulgarian Split Squat - hand supported - rear foot on 6 inch step, toes down. front foot heel off edge of 1 inch step.
2 mins rest beween sides - Non lock - BW x6, 30kg x6
50kg 3x6 @RPE 8
Dang, foot muscles were working hard, with heel off edge of step on front foot.
B) Leg Curls - end of unit elevated 5 inches - 20kg x10
explosive concentric
27.5kg 3x12 @RPE 7/8/8
Jefferson curl, single dumbbell, 3 position - alternating to front, left and right - 15lbs x6, 25lbs x12, 27.5lbs x12 (+2.5lbs)
-
Thursday 16th June 2022
Moderately sore all over, but not tired feeling.
9 hours of sleep helps
----
Morning mobility work and upper body stretches
soft tissue work for Sartorius, cuffs and front delts
sartorius stretches
glute bridge with knees pushed in x 30secs
BBall dribbling drills - 6mins
Shoulder health blitz
Bar hangs: 30 Seconds - feet supported
30 Seconds Grip Hooks
30 Seconds Wide grip. Feet supported
30 Seconds Hooks
30 Seconds Wide grip. Feet supported
30 Seconds Hooks
Lying face down, straight arm raises: 1kg 2x20
Lying face down, Palms down, arms by sides raises: 1kg 2x20
Lying face down, Palms up, arms by sides raises: 1kg 2x20
Lying side external rotation, scapular retracted and depressed: - up to parallel only - 1kg x20, 2.5kg x20
Flag press, 2 handed: - scapular retracted and depressed: 2kg x20, 5kg x20
Walk - 22 mins
stretch
Single leg, kneeling quad push into floor ISO: 70% effort - 4x 35 secs
-
Friday 17th June 2022
Felt like my soreness was quite down compared to previous weeks last night.
But felt more sore this morning upon waking, especially my upper rectus femoris, probably from those kneeling quad ISOs
Left patella tendon aches if I flex my quad with a straight leg, but less than yesterday
Felt stronger today vs last week... all from that extra rest day between BBall/jumps and the rest of the workouts it seems
So might roll with an 8 day training week. See how I feel on Sunday
----
Morning mobility work and upper body stretches
Soft tissue work for whole body just about
Tendon health+rehab - Upper Pull - Week 3, Wave 1
Bodyweight with shoes, winter clothing - 91.5kg
general mobility drills
side leg raises - x 20
Band pull aparts - Light rogue band x20
Split squat ISO on balls of foot, rear leg straight: 90 degree knee angle - 30 secs
Rotating sets - 1 mins rest
A) SSB Calf Raise - single leg - BW warmups - hold at neutral, with 1 inch ROM slow Raises (x12) -
30secs x 30kg, 50kg, 60kg, 65kg, 70kg @ RPE 8 (+5kg)
ISO only - 30secs x 75kg @ RPE 8 (+5kg)
heaviest weights used in a while
1/10 right achilles insertion pain on 60kg set, 2/10 on 65kg and 70kg sets
fine on ISO set
B) Pull up/Chin up - Hang and 20 scap shrugs, 10 wide grip
alternating between 1 pull up, wide pull up and chin set each rotation
Pull up - leg assisted x10
BW x1, x1, x4, x3, x3 @ RPE 7 (+1 rep on first set, +1 set)
Pull up - Wide, snatch grip - BW x3, x3, x2 @ RPE 8/9/9
Chin up, shoulder width -
BW x4, x4, x4 @RPE 6/7/7 (+1 rep per set)
C) Hip push against strap ISO: - seated, leaning forward @ 70% effort - 3x 30secs
Right hip/IT band no longer hurts on these
Rotating sets - 2 mins rest
A) High angle rows - 20kg x12, belt 40kg x12, 50kg x6
belt-
60kg 4x12 @ RPE 6/7/7.5/8 (+1 set)
Woah, much stronger than last week, 60kg for all sets across without having to drop loads, and an extra set and despite more volume on pullups/chins before.
B) Leg extension, single leg - 1 sec up, 3 sec down between 10 and 60 degrees for 35secs - 15kg, 20kg,
35secs x 25kg (2/10 left patella tendon pain)
35secs x 27.5kg (1/10 left patella tendon pain)
35 secs x 30kg (1/10 left patella tendon pain)
ISO only 35secs - 35kg (2/10 left patella tendon pain)
Pull up. Wide grip, leg assisted: BW 3x12 @8
Chin up, leg assisted: 2x12 @8/9
Lying face down, straight arm raises: 1kg 2x25
pretty easy now, need a 1.5kg weight next
Lying side external rotation, scapular retracted and depressed: - up to parallel only - 2.5kg 2x20
left shoulder hurts a bit at top/parallel
Elbow supported external rotation, scapular retracted and depressed: 5lbs x20
no pain on this one
Incline Dumbbell curl - 45 degrees, arms angled out, 1 sec up, 3 secs down - 15lbs x8 @8
Incline Dumbbell hammer curl - 45 degrees, arms angled out, 1 sec up, 3 secs down - 15lbs x8 @ RPE 9
Biceps tired, called it a day after one set....
Flag press, 2 handed: - scapular retracted and depressed: 2.2kg x20, 5kg x20
Larsen Bench press - 14 inch grip - Thumbs on smooth - 20kg x10, x6, 40kg 2x6, 50kg 2x6
Just testing things out
---
stretch
-
Saturday 18th June 2022
A little tired feeling
Moderately sore back, biceps quads and calves
Left patella tendon back to pain free when flexing quad with legs straight.
Leg extension ISO and slow tempo work just works
----
Morning mobility work and upper body stretches
Shoulder health blitz
rotating sets - 1 mins rest
Bar hangs: 30 Seconds - feet supported x 2 sets
30 Seconds Wide grip. Feet supported
45 Seconds Grip Hooks
35 Seconds Wide grip. Feet supported
45 Seconds Grip Hooks
35 Seconds Wide grip. Feet supported
45 Seconds Grip Hooks
Lying face down, straight arm raises: 1kg 2x25
Lying face down, Palms down, arms by sides raises: 1kg 2x25
Lying face down, Palms up, arms by sides raises: 1kg 2x25
Elbow supported external rotation, scapular retracted and depressed:- 5lbs 2x20
Flag press, 2 handed: - scapular retracted and depressed: 5lbs 2x20
---
soft tissue work for Sartorius, outer quads, cuffs, mid traps, and calves
sartorius stretches
glute bridge with knees pushed in 2x30secs (stretches the sartorius)
Single leg, kneeling quad push into floor ISO: 70% effort - 3x 35 secs
-
Sunday 19th June 2020
Fat loss cycle 3 - Week 6
Height - 5'8.5"
weighed - 90.8kg (+1.1 ), 200.2lbs
waist - 36.5 inches (-1/8)
hip = 42.25
upper thigh = 27 1/8 (+1/8)
Right calf = 16 (+1/8)
Neck = 15 7/8
Chest = 43
Right Arm (flexed) = 15.75
Wrist = 6 5/8
Tanita scale bodyfat % = 25.1% (-1.2)
Total loss so far - weight +0.1kg Waist 1 1/8 inches BF% Tanita -1.1%
Phone app TDEE Calculator is at 2882
Averaged 2900 calories over the week, 180g protein, 215g carbs, 121g fat.
More carbs this week, and water weight bloated up.
Still getting leaner and gaining size
Tanita scale Bodyfat% always drops when your holding more water, and vice versa
Legs still feeling sore, and upper back.
More rest today
----
Morning mobility work and upper body stretches
soft tissue work for whole body
sartorius stretches
glute bridge with knees pushed in x30secs
combo couch/TFL stretch x 2mins
-
Monday 20th June 2022
legs/hips still achey
Cold and damp, decided to rest up another day
-
Tuesday 21st June 2022
Felt better today, but still not great despite the extra days rest.
A little less achey.
Deloading a bit this week which should help
left upper bicep tendon still getting compressed in certain positions, mostly when arm externally rotated
So will drop overhead press for the time being
----
Morning mobility work and upper body stretches
soft tissue work on feet, calves, legs and back
BBall practise session at WLC outdoor courts - 35 mins
Bodyweight without shoes - ?
Dribbling drills - 15 mins
Low intensity jump shots, layups, post moves, around the rim, and slow jogs after ball here and there, on balls of feet
Rotating sets - 30 secs to 1 min between each
A) Hops- low effort 2x10
both achilles felt achey during these so stopped
B) Jumps in place. Continuous: - Jumping 12 inches 3x5
Ok
C) Jumps/standing dunks on 8 feet rim x3 warmup - standing 2 handed
x4 - two standing, two 1 step with 1 hand
x4 - same
mid hand to 9 feet
Horizontal jumps, continuous: - low effort 2x4
ok
Split squat ISO on balls of foot, rear leg straight: at 90 degrees
35 secs x 2
Wall sit, heels off the floor: - 60 degrees
40 Seconds x2
----
stretch
Jumps about the same as last week... maybe slightly lower
Felt tired so didn't do much.
1/10 left patella tendon pain upon some jump landings... that single leg jump i did a week ago has set me back - sigh
Achilles felt more achey again as well
-
Wednesday 22nd June 2022
Tired feeling, Aches all over, my right upper trap seems strained
Both achilles insertion were achey last night, but ok this morning go figure
----
Morning mobility work and upper body stretches
Shoulder health and hip shift fix
Hammer curl, tricep extension manual resistance ISO : at 70% effort - 30secs x 3
rotating sets - 1 mins rest
End range hip lift, kneeling : BW x5, x5, x6
Single leg hip rotations: BW x5, 2x8
Heel touch downs, single leg, off 7 inch step: BW x3, 2x6
Lying face down, straight arm raises: BW x10, 1.25kg 2x25
Elbow supported external rotation, scapular retracted and depressed:- 1.25kg x10, 2.2kg 2x20
Lying face down, Palms up, arms by sides raises: 1.25kg 2x25
Flag press, 2 handed: - scapular retracted and depressed: 2.2kg x10, 4.7kg 2x20
Squeeze legs together ISO : at 70% effort - 2x 30secs
Knees bent 2x30secs
-
Thursday 23rd June 2022
Feeling decent
Started releasing my abs/psoas twice already, by lying ontop a 4inch Supernova 2 massage ball.
Hurts quite a bit, but the right side of lower back feels back to normal, no more constant dull ache!
Decided to do upper push and lower body session together, but also dropped a few exercises.
Dropped presses as my upper bicep tendons still get compressed doing it.
Quite a low fatigue session, by my recent standards :)
Wave 2 - week 1, so volume drops back down
Tendon health+rehab - Upper Push/Legs - Week 4, Wave 2
Bodyweight with shoes, winter clothing - 92.2kg
general mobility drills
Heel touch downs, single leg, off 7 inch step: 3x6
Bar hangs: - Feet supported 2x30 secs, wide grip x 30secs, full hang, grip hooks x30secs
Neutral grip, Feet supported x 30secs
Chin grip, Feet supported x 40secs
Band pull aparts - Light rogue band x20
Flag press. 2 handed, scapular retracted and depressed: 2.5kg x10, 5kg 2x15
Lying face down on floor, straight arm out to side raises: 1kg 2x20
External rotation ISO, scapular retracted and depressed : at 70% effort, stretch range 2x 30secs
Larsen Bench press - 14 inch grip - Thumbs on smooth - 20kg 2x10, 40kg x10, 50kg x7, 60kg x6
65kg x10 @ RPE 6
65kg x10 6 - 2 inch less ROM with towel under top
Upper left bicep tendon still randomly compressing on worksets, and hurting, but felt better on the reduced ROM set.
Might switch to floor press if I don't completely drop benching....
Close grip triangle push up: (Warm up) On bench BW x10
BW x10 @ RPE 5
BW x12 @6
No pain on these, thanks to elbows not going too far past body
Incline flies: - 20 degrees, arms going above my head - 15lbs x16, 17.5lbs x12, 27.5lbs x10 @6
Single arm overhead dumbbell tricep extension - 17.5lbs x10, 20lbs x10 @6
split squat ISO, rear leg straight, on balls of feet, at 80 degrees knee angle - x 30 secs
End range hip lift, kneeling : BW x5, x5, x6
Half kneeling weight shift: - 2.5kg in plates 5x10 secs
Leg extension ISO, single leg - end of unit elevated 5 inches - 6 sec Concentric, 10 sec hold at top, 30 and 60 degrees, slow eccentric - 15kg, 20kg
3 sec Concentric to 60 degrees, 30 sec hold - 25kg, 30kg
High bar squat: - Oly shoes - slow eccentrics - 20kg x10, 40kg 2x6, 60kg x8, 75kg x6, 90kg x6, belt 5 sec eccentric 90kg x1, 100kg x1
belt -
100kg x11 @ RPE 7 (miscounted, did an extra rep....)
100kg x10 @ RPE 7
100kg x2 paused
2/10 Left patella tendon hurt in warm up sets, but fine in main sets
I turned out my right foot a bit more on the second set, and that seemed to have fixed my hip shift to the left foot, pushing the left heel up.
The right leg always felt off just standing there at the top. So difference in hip structure and ankle
Squat still not feeling any easier... don't know if I've gained any strength...
Rotating sets 1 mins rest
A) SSB Good Morning: - belt, oly shoes - 30kg x10, 40kg x10, belt 50kg x10
belt - 60kg x10 @ RPE 6
B1) SSB tibialis raise - in oly shoes, Romaleos 2 - BW x12, 30kg x 10, 40kg x10 @6, 50kg x10 @8, 40kg x9 @9
B2) Single leg split stance tibialis raise, in oly shoes - BW x7 @ RPE 6
C) SSB Calf Raise - single leg - 2 secs up and 3 secs down to just below neutral - BW x6, 30kg x 6, 40kg x6
50kg 2x6 @RPE 7/8
2/10 right achilles insertion pain on first rep of each set
A) Leg extension - end of unit elevated 5 inches 3 sec up and down - 30kg x10, 35kg x10 @RPE 8
B) Leg Curls - end of unit elevated 5 inches - 20kg x10
explosive concentric - 30kg x10 @RPE 6
Jefferson curl, single dumbbell, 3 position - alternating to front, left and right - 25lbs x6, 30lbs x10
---
stretch
-
Friday 24th June 2022
Sore all over - quads crazy sore, followed by calves, glutes, and surprisingly my biceps and upper back...
Lower back feels great, thanks to me starting to release my abs/psoas, but I didn't do any deadlifts yesterday.
Well Jefferson curls didn't make it feel any worse, so I know these are not the problem
So both my long head bicep tendons have issues, left side compresses and is a bit inflamed, pops out of the groove creating a series of clicks when moving it certain ways.
While the right side does not hurt it does pop out of the groove and the click is quite a bit louder, when doing horizontal bench/row movement.
Reading around it seems to be due to injuries to the subscaplaris or tears to it's tendon, which I do not have as I can put my arms behind my back without pain and doing BBall wrap arounds etc.
My thoracic spine and overhead mobility is decent now.
It's likely my cuffs, scaps and posterior shoulder muscles are too weak and not working right, compared to my pecs, front delts, and upper traps etc
Benching, presses can't be done without aches, so will drop them. Close grip triangle pushups seem fine, which also strengthen the serratus.
Replace all pullups with chins
That will simplify things and improve my recovery :)
----
Total rest day
-
Saturday 25th June 2022
Still a bit achey all over
Both achilles insertions felt tweaky after last session, too much stretch/ROM on the calf raises
----
Morning mobility work and upper body stretches
Soft tissue work for Cuffs, lats and sartorius
Tendon health+rehab - Upper Pull - Wave 2, Week 1
Bodyweight with shoes, winter clothing - 92.9kg
general mobility drills
side leg raises - x 20
BBall dribbling drills - 5 mins - kinda bad
Heel touch downs, single leg, off 7 inch step: - slow eccentric - 3x6 - 2/10 left patella and sartorius pain to start on first set
Band pull aparts - Light rogue band x20
Split squat ISO on balls of foot, rear leg straight: 90 degree knee angle - 30 secs
Pull-up Scapular shrugs: - BW x20, Wide grip BW x10
Rotating sets - 1 mins rest
A) SSB Calf Raise - single leg - BW warmups - hold at neutral, with 1 inch ROM slow Raises (x12) -
30secs x 30kg, 40kg, 50kg, 55kg
ISO only - 30secs x 60kg @ RPE 8
heaviest weights used in a while
2/10 right achilles insertion pain on first 5secs of 30, 40kg set, 1/10 for the rest
fine on ISO set
B) Chin up - leg assisted x8
controlled eccentric -
BW x (2, 3, 5) x2 @RPE 6.5 on last set of 5
Dan John ladders - sub-maximal low fatigue. I Will add another rung each week of the wave, then reset.
C) Hip push against strap ISO: - seated, leaning forward @ 70% effort - 3x 30secs
Rotating sets - 2 mins rest
A) High angle rows - 20kg x12, 40kg x10, belt 60kg x5
belt, straps-
65kg 2x10 @ RPE 6/6.5
B) Leg extension, single leg - 1 sec up, 3 sec down between 10 and 60 degrees for 35secs - 15kg, 20kg,
35secs x 25kg, 27.5kg
35 secs x 30kg at 60 degrees with 1 inch ROM raises
No left patella tendon pain on any set
Lying face down on floor, side butterfly raise: BW 2x10
damn hard even with no weight.... crazy pump on whole trap
Incline Dumbbell curl - 45 degrees, arms angled out, 1 sec up, 3 secs down - 15lbs x6,
20lbs x6 @8
17.5lbs x6 @7.5
Lying face down on floor, straight arm raises: 1kg 2x25
Incline Dumbbell hammer curl - 45 degrees, arms angled out, 1 sec up, 3 secs down - 15lbs x6
20x6 @8
17.5x6 @8.5
Lying face down, Palms up, arms by sides raises: 1kg 2x25
External rotation ISO, scapular retracted and depressed: - at 70% effort - 3x30secs
---
stretch
-
Sunday 26th June 2020
Fat loss cycle 3 - Week 7
Height - 5'8.5"
weighed - 91.5kg (+0.7 ), 201.7lbs
waist - 36.5 inches
hip = 42.25
upper thigh = 27 1/8
Right calf = 16
Neck = 15.75 (-1/8)
Chest = 43
Right Arm (flexed) = 15 5/8 (-1/8)
Wrist = 6 5/8
Tanita scale bodyfat % = 25.1%
Total loss so far - weight +0.8kg Waist 1 1/8 inches BF% Tanita -1.1%
Phone app TDEE Calculator is at 2771
Averaged 2823 calories over the week, 184g protein, 180g carbs, 115g fat.
Just bloated from all the food last night. Ate less than last week, but TDEE also dropped
Whole body achey - quads, calves, abs (from chins), glutes and whole back sore
right achilles insertion achey when walking down stairs, so need to regress things back
----
Morning mobility work and upper body stretches
rest
-
Monday 27th June 2022
feel OK, but whole body is still fairly sore, so more rest
----
Morning mobility work and upper body stretches
Hammer curl ISO : stretched range, at 70% effort - 30secs x 3
Curl ISO - mid range - 7kg x 30secs
External rotation ISO, scapular retracted and depressed:- at 70% effort - 30secs x 3
Single leg calf raise ISO above neutral - BW 2x50 secs, 7kg 2x50 secs
-
Tuesday 28th June 2022
Feeling OK
Achilles feeling better
Decided to skip BBall this week, need to get healthier
Switching training to a low fatigue set up.
Finished session not feeling too tired, but I did strain my right QL....
Bought a cheap $45AUD adjustable dumbbell from Ebay. adjusts from 1kg to 5kg in 0.3kg increments.
Perfect for my shoulder health rehab stuff
Like this one, but blue :)
(https://i.ebayimg.com/images/g/n7wAAOSwPFhhFHii/s-l1600.jpg)
----
Morning mobility work and upper body stretches - loads of lat and pec stretches
Shoulder health - Morning
Lying face down on floor, side butterfly raise: BW 2x10 - getting easier, and no pain, will try loading it next time
Lying face down, straight arm raises: 1.3kg 2x20 @ RPE 6
Lying face down, Palms down, arms by sides raises: 1.3kg 2x20 @8
Lying face down, Palms up, arms by sides raises: 1.3kg 2x20 @7
Lying side external rotation, scapular retracted and depressed: - up to parallel only - 2.5kg 2x20 - left side, less ROM, and some upper bicep tendon pain
Flag press, 2 handed: - scapular retracted and depressed: 2.5kg x20, 5kg x20
Afternoon/evening
Tendon health+rehab - Low fatigue Week 1 - day 1
Bodyweight with shoes, winter clothing - 92.3kg
general mobility drills
BBall dribbling drills : 6 min - decent, but left shoulder bicep tendon popping with behind the back stuff, so will limit those for now
Heel touch downs, single leg, off 7 inch step: - slow eccentric - 2x6
split squat ISO, rear leg straight, on balls of feet, at 80 degrees knee angle - x 30 secs
Half kneeling weight shift: - 5kg 5x10 secs
Leg extension ISO, single leg - end of unit elevated 5 inches - 3 sec Concentric, 10 sec hold at top, 30 and 60 degrees, slow eccentric - 15kg, 20kg
3 sec Concentric to 60 degrees, 30 sec hold - 25kg, 30kg
High bar squat: - Oly shoes - slow eccentrics - 20kg x10, 40kg x8, 60kg 2x5, 75kg x3, belt 90kg x3, 105kg x3, 115kg x3,
belt, slow eccentric -
125kg x3 @ RPE 6.5
130kg x3 @7.5 puts e1RM at 150kg
67% of e1RM - controlled down, explode up - 100kg 3x6
Everything above 100kg felt scary heavy on my back... overshot RPE on 130kg set, was aiming for a top set triple with RPE 7, but it looked fine on video, just felt hard on the third rep.
Main volume work sets felt good, this is something I can do around 15 reps with when fresh, so lots of reps in reserve,
But the 6th rep does feels a bit harder, which is probably when the fast twitch fibers are dropping out.
Feels good to do clean crisp reps, where your not dreading the weight/reps. Should speed up recovery by quite a lot.
Once I get that top set triple to 160kg @RPE 7, I should be at my 140kg x10 goal
Focused on driving my upper back into the bar, and that helped fix that slight good morning I do when things get hard, and weight shift onto my toes.
Seems to add a bit of that Chinese olylifter upward head move effect, when they squat
Band pull aparts - Light rogue band x20
Floor press, close grip : thumbs on smooth - 20kg x10, 40kg x10, 60kg x5
tried this out and it felt good up to 40kg, but at 60kg, my left upper bicep tendon started hurting so stopped....
Rotating sets 1 mins rest
A) SSB Good Morning: - belt, oly shoes - 30kg x10, 40kg x6, 50kg x6
belt - 60kg x6, 65kg x6
70kg x6 @ RPE 6
75kg x7 @7
Goal was a top set of 6 @ RPE 8, but I called it a day after 75kg x7. Felt my right QL strained... need to release it, that's the side I tend to sleep on, so it's probably shortened
B) SSB tibialis raise - in oly shoes, Romaleos 2 - BW x12, 30kg x 8, 40kg x10 @8, 35kg x10 @7, 35kg x10 @8
C) SSB Calf Raise - single leg - 1 sec up and 3 secs down to neutral - BW x10, 30kg x 10,
40kg x8 - 2/10 right Achilles pain on first rep
35kg x10 @7 - 2/10 right Achilles pain on first rep
regressed loads back, and volume to minimum effective dose
Pull-up Scapular shrugs: - BW 2x10, Wide grip BW 2x10
Chin up - leg assisted x8
2 singles
Rotating sets 2 mins rest
A) High angle rows - 20kg x15, 40kg x10, belt 60kg x5
belt
65kg x10 @ RPE 6
belt, straps
65kg x10 @ RPE 6.5
65kg x10 @ RPE 7
B) Leg Curl - single leg - end of unit elevated 5 inches - toes pointed, explosive - 10kg x10
12.5kg x10 @6
15kg 2x10 @7
switched to single leg style, seems to hit the hamstring better... less glute and lower back involement
"+" = 15 secs rest
Close grip triangle push up: (Warm up) BW x10
BW x10 @ RPE 5
BW x12 @7 +5+4+3
On floor feels fine, but when I tried elevating my feet my left bicep tendon didn't like it... so right now I can only do decline style pushing where the elbow does not go behind the body
Will try straight bar dips next time.
Incline Dumbbell curl - 45 degrees, scaps rectracted, arms angled out, 1 sec up, 3 secs down - 15lbs x10,
17.5lbs x9 @8.5
Ab Wheel - Knees bent - BW x8
BW x15 @ RPE 7
Bar hangs: - grip hooks, Feet supported - narrow grip x 30secs, chin grip x 30 secs
---
stretch
-
Wednesday 29th June 2022
Woke up feeling fairly sore all over, especially my biceps, but felt better by evening.
No tired or drained feeling despite squatting fairly heavy.
So multiple sets of squats near failure are much more taxing for me than the absolute weight on the bar and strain.
My strained right QL is not as bad as I thought, but does hurt when twisting around in seated position
Need to release and stretch it. It's probably tight from all the sitting
Both Achilles feeling much better this morning cold out of bed. Only the right side did ache a bit when walking downstairs
----
Morning mobility work and upper body stretches - loads of lat and pec stretches
Soft tissue work on posterior shoulder, upper back, pecs, front delts, sartorius, calves, QL and psoas
Single leg, kneeling quad push into floor ISO: 70% effort 3x30secs
Hammer curl tricep extension overcoming ISO : 70% effort 3x30secs
Single leg calf raise ISO: - at neutral position - 10kg 2x 50secs
Shoulder health
Lying face down on floor, side butterfly raise: BWx10, 0.6kg 2x10
Lying face down, straight arm raises: 1.3kg 2x20
Lying face down, Palms up, arms by sides raises: 1.3kg 2x20
External rotation ISO, scapular retracted and depressed: 70% effort - 30secs x 2
Flag press, 2 handed: - scapular retracted and depressed: 2.5kg 2x20
-
Thursday 30th June 2022
Surprising big drop in soreness over night, feel quite decent overall
Especially in my lower body compared to recent weeks.
left patella tendon feels fine, both achilles insertion improving.
Slight ache in lower sartorius, to right of VMO.
So training starting to moving towards 3 times a week whole body for main sessions. Rotating exercises to keep things fresh and help avoid burnout
----
Morning mobility work and upper body stretches
Soft tissue work for problem areas
Tendon health+rehab - Low fatigue Week 1 - day 2
Bodyweight with shoes, winter clothing - 92.3kg
general mobility drills
side leg raises - 2x10
Heel touch downs, single leg, off 7 inch step: - slow eccentric - 2x10
BBall dribbling drills : 5 mins - good, crisp
Bar hangs: - Feet supported - narrow grip x 30secs, chin grip x 30 secs
Pull-up Scapular shrugs: - BW 2x12, Wide grip BW 2x12
Chin up - leg assisted x8.
controlled eccentric - BW (92.3kg) x3
chain belt
+5kg x3 @ RPE 6
+10kg x3 @6.5
+15kg x3 @7.5 --> puts e1RM at 126kg total weight
BW x4, 4, 2, 3, 4 @RPE 7 on last set
split squat ISO, rear leg straight, on balls of feet, at 80 degrees knee angle - x 30 secs
Half kneeling weight shift: - 8.75kg 5x10 secs
Leg extension ISO, single leg - end of unit elevated 5 inches - 3 sec Concentric, 10 sec hold at top, 30 and 60 degrees, slow eccentric - 15kg, 20kg
3 sec Concentric to 60 degrees strap, 30 sec push at 70% effort - 25kg x 2 sets - 1 out of 10 left patellar tendon pain on first set
Side plank, legs bent: x 30 secs
Front plank hold: x 30secs
Rotating sets - 2 mins rest
A) Safety bar squat - Oly shoes - slow eccentrics - 30kg x10, 40kg x6, 50kg x6, 70kg x6, 80kg x6
belt, slow eccentric -
90kg x6 @ RPE 6
100kg x6 @7
105kg x6 @7.5 puts e1RM at 135kg
Haven't done these in a while and they sure felt hard, but curiously feels less stress on the patella than High bar squats, but harder on the core.
I would say these feel like a heavy goblet squat
I again focused in driving my upper back into the pad, and as with high bar squats this eliminated any forward pitching and GM tendency when it got hard, and this bar does pull you forward.
This also made my upper rectus femoris ache during the lighter sets, but strangely not on the heavier sets. This was the same for High bar squat, a couple of days ago, when I also drove my back into the bar on the way up.
e1RM is about 90% less than High Bar squat e1RM, which looks about right.
Could have pushed to 110kg x 6 @8, but will leave that for next week
easier to get deep than before, all the hip mobility work is paying off
(https://i.imgur.com/zy8k4jb.jpg)
B) SSB Calf Raise - single leg - BW warmups - ISO hold at above neutral - 30 secs x 30kg, 40kg, 50kg @7
regular raises to neutral - 3 eccentric - 30kg x6, 35kg x6 --> 1/10 right Achilles pain on both sets
Single leg split stance tibialis raise, in oly shoes - BW x10, x7 @ RPE 8
Dip shrugs: BW x 20
Straight bar dips: BW 2x10 @ RPE 6
felt good, no bicep tendon pain
JM Press : - 20kg x15, 30kg x10, 40kg x10, 50kg x12 @RPE 6
trying these out, didn't like it, awkward
Single arm over head tricep extension: - Controlled eccentric - 15kg x10, 25kg x10 @RPE8
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stretch
-
Friday 1st July 2022
Mild tired feeling. Sore all over, especially in my glutes, those SSB squats hammer my glutes harder than regular bar
QL is feeling better
----
Morning mobility work and upper body stretches - loads of lat and pec stretches
Soft tissue work on problem areas
Sartorius leg lift ISO, while pressing foot against wall: 70% effort 3x35 secs
Single leg, kneeling quad push into floor ISO: 70% effort 3x35 secs
Hammer curl tricep extension overcoming ISO : 70% effort 3x35 secs
Shoulder health
Lying face down on floor, side butterfly raise: BWx10, 0.6kg x10
Lying face down, straight arm raises: 1.3kg 2x20
Lying face down, Palms up, arms by sides raises: 1.3kg 2x20
Lying face down, Palms down, arms by sides raises: 1.3kg 2x20
External rotation, elbow supported, scapular retracted and depressed: - 3 sec eccentric - 2.3kg 2x15
Flag press, 2 handed: - scapular retracted and depressed: 2.3kg 2x20
-
Thursday 2nd July 2022
Big drop in soreness, still somewhat low down achey but I feel good, and strong.
Dribbling felt crisp today, and my dance moves were smooth and light footed :)
Today wraps up first week of 3 days of full body sessions with the low fatigue setup.
Felt like it went well. I got real sore after each session, but feel decent enough by the time the next workout comes around.
Lots of new exercises so that should eventually tone down.
Feels like I'm recovering well enough, as I don't feel weaker as the week rolls by, so far anyway.
Sessions are still pretty long in the 3 hour range, but that will go down once I trim out a few things and get more dialed in in setting things up faster and not resting as long, as fatigue is lower I don't need as long rest periods.
Then again I'm burning a decent amount of calories.... :p
----
Waking mobility work and upper body stretches
Skipped tissue work, was in a hurry.
Tendon health+rehab - Low fatigue Week 1 - day 3
Bodyweight with shoes, winter clothing - 91.8kg
first big drop in weight
general mobility drills
side leg raises - 2x10
Heel touch downs, single leg, off 7 inch step: - slow eccentric - 2x10
BBall dribbling drills : 5 mins - crisp
split squat ISO, rear leg straight, on balls of feet, at 80 degrees knee angle - x 30 secs
Front plank hold: x 30secs
Glute bridge hold x30secs
Side plank, legs bent: x 30 secs
Leg extension ISO, single leg - end of unit elevated 5 inches - 5 sec Concentric, 10 sec hold at top, 15 sec at 60 degrees, slow eccentric - 15kg, 20kg, 25kg
3 sec Concentric to 60 degrees 30 sec hold - 30kg, 35kg, 35kg
no left patella tendon pain
Olys - alternating between clean and snatch moves
Power clean:
20kg x6 Crisp
40kg x7 3 floor. 3 hang, 1 floor
60kg x1 1 hang, 1 floor
70kg x1 Hurt right wrist
Power snatch: 20kg x10
Snatch high pull: 20kg x3, 40kg x3, 60kg x3
Clean high pull: 20kg x3, 40kg x3, 60kg x1, 70kg x2
Belt
80kg x3
90x3
100x3
100x1 Power clean pretend.. ie I high pulled it without catching
Deadlifts - alternating between Clean deadlift and sumo sets. Weights not controlled down
Clean deadlift:
120kg x2 Belt. Hook grip, oly shoes
140kg x1 Belt. Hook grip
150kg x1 Belt. Hook grip. Flat shoes
160kg x1 Belt. Hook grip @ RPE 5?
67% of e1RM - 125kg 2x5 Belt. Straps
Sumo deadlift:
100kg x3 Belt. Hook grip
120x2 Belt. Hook grip
140x2 Belt. Hook grip
150x2 Belt. Hook grip @ RPE 6
160x3 Belt. Straps, flat shoes @6.5 ---> Puts e1RM at 190kg
67% of e1RM - 125kg 2x5 Belt. Straps
I like the way the Clean deadlift felt over the Sumo, feels more even and vertical, more leg drive.
I haven't done a Clean Deadlift in ages, but it felt good and form was better than ever.
Even on 160kg, my upper back was solid and flat, which didn't feel as hard as I was expecting.
No real strain on that single, whereas the Sumo triple at 160kg felt much harder on the first rep.
Sumo more glutes, and kinda feels harder, more technical. Form was more iffy, but I did eventually get the hang of it.
Dip shrugs: BW 2x20 - first set easy, second set much harder
Rotating sets - 1 mins rest
A) Dips - partial 75% ROM - controlled eccentric - BW x10, +10kg x6, +15kg x6
20kg x6 @RPE 5
25kg x6 @6
30kg x6 @7 --> puts e1RM at 162kg total weight
Did these down to bicep to parallel level. Which does not compress my left bicep tendon.
Still hammered my pecs and triceps.
B) Single arm dumbbell row, head supported : - controlled eccentric - 26lbs x10, 35lbs x10,
45lbs x10 @5
55lbs x10 @6
60lbs x10 @7
SSB Calf Raise - single leg - BW warmups - at above neutral with 1inch ROM slow raises - 30 secs x 30kg, 40kg, 50kg, 50kg, 50kg @8
Minimal pain on right Achilles
Incline Hammer curl:- 45 degrees, 3 sec eccentric - 15lb x6, 25lbs 2x3 @ RPE 8/9
SSB split squat: 2 hand supported, front foot elevated 1 inch, heel off the floor - 2 sec up, 3 sec down - BW x6, 12.5kg x6, Belt 30kg x6
50kg x8 Belt @5 2/10 patella tendon pain
60kg x6 Belt @7
70kg x6 Belt @8
AB Wheel - Knees bent - BW x8, BW x17 @ RPE 6
felt much easier than 2 days ago
Jefferson curl, single dumbbell, 3 position - alternating to front, left and right - 15lbs x6, 25lbs x12, 35lbs x12
Felt really easy, even after deadlifts today, no low back pump
Leg extension, single leg - 1 sec up, 3 sec down between 10 and 60 degrees - 20kg x12, 25kg x12, 30kg x10 @ RPE 8
-------
stretch
-
Sunday 3rd July 2020
Fat loss cycle 3 - Week 8
Height - 5'8.5"
weighed - 90.7kg(-0.8 ), 200lbs
waist - 36 3/8 inches (-1/8)
hip = 42.25
upper thigh = 27.25 (+1/8)
Right calf = 16
Neck = 15.75
Chest = 43
Right Arm (flexed) = 15.5 (-1/8)
Wrist = 6 5/8
Tanita scale bodyfat % = 24.6% (-0.5)
Total loss so far - weight 0kg Waist 1.5 inches BF% Tanita -1.6%
Phone app TDEE Calculator is at 3007
Averaged 2683 calories over the week, 189g protein, 177g carbs, 109g fat.
TDEE is up a bit from the change in training set up. A lot more exercise now :)
Weighed 89kg yesterday, but ate a lot last night so more food/water weight
Waist down, while legs blew up a bit.
After 8 weeks, zero change in weight, but 1.5 inches lost on waist, so I might have gained 3kg of muscle
Surprisingly decent feeling after all those pulls and deadlifts yesterday.
Quads and calves are fairly sore, but not my erectors.
QL also feels OK even after straining it earlier in the week.
I did a lot of side bend stretches on it, along with release it by lying on a massage ball and getting into a fetal position
----
Waking mobility work and upper body stretches
rest day
-
Monday 4th July 2022
Quads was deep down sore and inflamed last night, but much better today.
All tendons also feeling better - walking downstairs felt pain free
Thought about going to the BBall court to just dribble and shoot around, and get some cardio, but it was raining and windy, so rest today
----
Waking mobility work and upper body stretches - loads of lat and pec stretches
External rotation ISO, scapular retracted and depressed70% effort 3x35 secs
Hammer curl tricep extension overcoming ISO : 70% effort 3x35 secs
Curl overcoming ISO against bench top70% effort x35 secs
Sartorius leg lift ISO, while pressing side of foot against wall 70% effort 3x35 secs
-
Tuesday 5th June 2022
Didn't feel great upon waking and hips, adductors, erectors still felt achey from last session, but once I started training I felt stronger than last week.
Lower Sartorius starting to improve, felt much better today.
Right QL still hurts, but it didn't bother me while training today. Added some exercises for it, while still releasing and stretching it
----
Morning mobility work and upper body stretches - loads of lat and pec stretches
Soft tissue work for whole body
Tendon health+rehab - Low fatigue Week 2 - day 1
Bodyweight with shoes, winter clothing - 92.7kg
general mobility drills
BBall dribbling drills : 10 min - Crisp and good energy. Noticing improved shoulder ROM
split squat ISO, rear leg straight, on balls of feet, at 90 degrees knee angle - x 30 secs
Front plank hold: x 30secs
Glute bridge hold, with knees pushed inwards x30secs
Side plank, legs bent: x 30 secs
Heel touch downs, single leg, off 7 inch step: - slow eccentric - 2x10
Suitcase carry, single arm, high knee marches in place: 25lbs x10, 35lbs x10
warmup QL
Half kneeling weight shift: - 10kg plate 5x10 secs
Leg extension ISO, single leg - end of unit elevated 5 inches - 3 sec Concentric, 15 sec hold at top, 60 degrees, slow eccentric - 15kg, 20kg
3 sec Concentric to 60 degrees, 30 sec hold - 30kg, 35kg
High bar squat: - Oly shoes - slow eccentrics - 20kg x15, x10, 40kg x10, 60kg x6, 75kg x4, x3, belt 90kg x3, 105kg x3, 120kg x3,
belt, slow eccentric -
130kg x3 @ RPE 6
135kg x3 @7 puts e1RM at 160kg (+10kg from last week)
69% of e1RM - controlled down, explode up - 112.5kg 2x5, 110kg 2x5
130kg and up still feels heavy as hell, but my legs are powering up the weights OK.
Main volume work sets also feel hard for something I can do at least 10 reps with
Flag press, 2 handed: - scapular retracted and depressed: plates 5kg x20, 10kg x15
"+" = 15 secs rest
Close grip triangle push up: (Warm up) BW x15 on bench, BW x8
BW x20 @8 +5+5+4+4
Big increase from last week, some 8 reps on initial set
Rotating sets 1 mins rest
A) SSB Good Morning: - belt, oly shoes - 30kg x10, 50kg x6, 65kg x6, 75kg x3
80kg x6 @ RPE 7 --> 103kg e1RM
70% of e1RM - 70kg x4
Warm up sets felt so much easier and lighter than last week. Core felt solid.
SSB GM tends to spook me, so this is welcome
B) SSB tibialis raise - in oly shoes, Romaleos 2 - BW x12, 30kg x 7, 35kg 3x10 @ RPE 8/8/9
C) SSB Calf Raise - single leg - 1 sec up and 3 secs down to neutral - BW x6, 30kg x 6,
35kg x8 - 1/10 right Achilles pain on first rep
35kg x8 @7
37.5kg x8 @8 - 1/10 right Achilles pain on first rep
Pull-up Scapular shrugs: - BW 2x20, Wide grip BW 2x15
Rotating sets 2 mins rest
A) High angle rows - 20kg x15, 40kg x10, belt 60kg x5
belt, straps
65kg 4x10 @ RPE 7/7/7.5/8 (+1 set)
Will move to 70kg for 2x8 next week
B) Leg Curl - single leg - end of unit elevated 5 inches - toes pointed, explosive - 10kg x10
15kg 3x12 @7 (+2 reps each set)
time to increase the weight next week
Incline Dumbbell curl - 45 degrees, scaps rectracted, arms angled out, 1 sec up, 3 secs down - 15lbs x8,
17.5lbs 2x8 @8.5/9
Suitcase carry, single arm, high knee marches in place: 45lbs 2x16
QL rehab and core
---
stretch
-
Hey mate. How are you finding the tendon health stuff? I keep coming across it and although my knees are good I often wonder if it's worthwhile adding in as a protective measure anyway.
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Hey mate. How are you finding the tendon health stuff? I keep coming across it and although my knees are good I often wonder if it's worthwhile adding in as a protective measure anyway.
Well they work, it does take a while as tendon heal very slowly, so even more reason to do them as a prehab.
When it comes to tendons, preventing damage is better than tying to heal them.
And they get worse with age, as I have found out....
Plus they balance out the reactive work in a yin and yang fashion to keep the tendon healthy
Keeps any pain at bay, especially when done at the start of a session, to remove any "brakes" your body will put on
I know quite a lot of the top dunkers do them on a regular basis
Just doing slow eccentrics on regular work will give you most of that.
And heavy'ish isometric work around 70% effort.
-
Wednesday 6th July 2022
Mild tired feeling, and achey all over.
Lower Sartorius feeling good, no aches when walking downstairs this morning.
Both Achilles slightly achey upon waking, so loading the calf raise from neutral heavier than 30kg might be too much right now.
----
Waking mobility work and upper body stretches - loads of lat and pec stretches
Sartorius leg lift ISO, while pressing side of foot against wall: 70% effort 3x35 secs
Wall sit, heels off the floor: - 60 degrees 3x50 secs
Shoulder health
Lying face down on floor, side butterfly raise: BWx10, 0.6kg 2x10
Lying face down, straight arm raises: 1.3kg 2x20
Lying face down, Palms up, arms by sides raises: 1.3kg 2x20
External rotation ISO, elbow supported, scapular retracted and depressed - 70% effort 1.3kg 3x35 secs
combining dumbbell, along with opposite arm pressing down on it
-
Hey mate. How are you finding the tendon health stuff? I keep coming across it and although my knees are good I often wonder if it's worthwhile adding in as a protective measure anyway.
Well they work, it does take a while as tendon heal very slowly, so even more reason to do them as a prehab.
When it comes to tendons, preventing damage is better than tying to heal them.
And they get worse with age, as I have found out....
Plus they balance out the reactive work in a yin and yang fashion to keep the tendon healthy
Keeps any pain at bay, especially when done at the start of a session, to remove any "brakes" your body will put on
I know quite a lot of the top dunkers do them on a regular basis
Just doing slow eccentrics on regular work will give you most of that.
And heavy'ish isometric work around 70% effort.
You make a good argument for them. Can't hurt to add them in and see how I go. Cheers.
-
Thursday 7th July 2022
Low level soreness all over, not fresh, but still feeling decent
Good mood, energy, and strength is up
----
Morning mobility work and upper body stretches
Soft tissue work for whole body
Tendon health+rehab - Low fatigue Week 2 - day 2
Bodyweight with shoes, winter clothing - 92.7kg
general mobility drills
BBall control and dribbling drills : 10 mins - Crisp and good energy
Internal leg rotation ISO, side of leg into wall: 70% effort 30secs x 3
split squat ISO, rear leg straight, on balls of feet, at 90 degrees knee angle - x 30 secs
Front plank hold: x 30secs
Glute bridge hold, with knees pushed inwards x30secs
Side plank, legs bent: x 30 secs
Heel touch downs, single leg, off 7 inch step: - slow eccentric - 2x10
1/10 left patella tendon pain in first rep
Leg extension ISO, single leg - end of unit elevated 5 inches - 4 sec Concentric, 15 sec hold at top, 60 degrees, slow eccentric - 15kg, 20kg
3 sec Concentric to 60 degrees strap, 30 sec hold - 30kg, 35kg
3 sec Concentric to 60 degrees strap, 30 sec push at 70% effort - 30kg, 35kg
- 1 out of 10 left patella tendon pain on first set
Half kneeling weight shift: - 10kg plate 5x10 secs
Suitcase carry, single arm, high knee marches in place: 25lbs x10, 35lbs x10
warmup QL and rectus femoris
Bar hangs: - Feet supported - narrow grip x 30secs, chin grip x 30 secs
Pull-up Scapular shrugs: - BW 2x12, Wide grip BW 2x12
Rotating sets - 2 mins rest
A) Chin up - leg assisted x8.
controlled eccentric - BW (92.7kg) x3
chain belt
+5kg x3
+10kg x3
+15kg x3 @7
+20kg x3 @10 --> puts e1RM at 122kg total weight
BW 4x5 -- last rep slower @ RPE 8
+20kg set overshot planned RPE.
Should have done 5 sets of 4 on the main volume sets - still all reps were fast and touching shoulders on the bar
B) Safety bar squat - Oly shoes - slow eccentrics - 30kg x10, 50kg x6, 70kg x6, 85kg x6
belt, slow eccentric -
100kg x6 @ RPE 5.5
110kg x6 @7 puts e1RM at 146kg (+9kg from last week) (+5kg PR!!)
70% of e1RM - 102.5kg x4
Felt easier and more solid than last week.
All reps bolt upright without any good morning, nor thoracic spine rounding.
Quad and upper back strength has come a long way!
A) SSB Calf Raise - single leg - BW warmups - ISO hold at above neutral - 45 secs x 30kg, 40kg, 45kg @7
- Bent knee raises to heel off the floor - 3 eccentric - 30kg x8, 35kg x8 @RPE 7
B) Single leg split stance tibialis raise, in oly shoes - BW x10, x9, x7 @ RPE 8
C) Suitcase carry, single arm, high knee marches in place: 45lbs 2x20
Dip shrugs: BW x 20
Straight bar dips: BW x4, x1
BW x20 @ RPE 8
2 mins rest - BW x10 @8
3.5 mins rest BW x12 @8
Single arm over head tricep extension: - Controlled eccentric - 15lbs x10,
25lbs x10 @RPE 9.5
25lbs 2x6 @ RPE 8/8.5
-------
stretch
-
Friday 8th July 2022
Mild tired feeling, mild to moderate soreness all over, but heavy soreness in my pecs upon waking
----
Waking mobility work and upper body stretches - lat and pec stretches
Walk - 30 mins
Sartorius leg lift ISO, while pressing side of foot against wall: 70% effort 3x35 secs
Single leg, kneeling quad push into floor ISO: 70% effort 3x35 secs
Shoulder health
Lying face down on floor, side butterfly raise: 0.6kg 2x10
Lying face down, straight arm raises: 1.3kg 2x20
Lying face down, Palms up, arms by sides raises: 1.3kg 2x20
External rotation ISO, elbow supported, scapular retracted and depressed - 70% effort 3x35 secs
-
Saturday 9th July 2022
Glute minor, sore as hell, and both QL also pretty sore as well from the high knee marching suitcase carries
Plus overall low level aches, but I feel decent enough
Waiting for my strength to crash from recovery debt from the training frequency, but so far so good
Especially at my age....
----
Waking mobility work and upper body stretches
Soft tissue work for whole body
Tendon health+rehab - Low fatigue Week 2 - day 3
Bodyweight with shoes, winter clothing - 92.4kg
general mobility drills
BBall dribbling drills : 10 mins - good
split squat ISO, rear leg straight, on balls of feet, at 80 degrees knee angle - x 30 secs
Front plank hold: x 30secs
Glute bridge hold x30secs
Side plank, legs bent: x 30 secs
Heel touch downs, single leg, off 7 inch step: - slow eccentric - 2x10
no left patella tendon pain today
Rotating sets - 1 mins rest
A) Leg extension ISO, single leg - end of unit elevated 5 inches - 3 sec Concentric, 15 sec hold at top, and 60 degrees, slow eccentric - 15kg, 20kg, 25kg, 30kg, 32.5kg
2/10 left patella tendon pain on 32.5kg set, at the top hold.
B)Calf Raise - single leg - BW warmups - at above neutral with 1inch ROM slow raises -
Dip belt - 30 secs x 10kg
20kg - 1/10 right Achilles insertion pain
20kg
SSB 30kg - 1/10 right Achilles insertion pain
25kg - 1/10 right Achilles insertion pain
Olys - alternating between clean and snatch moves
Power clean: better form this week
20kg x6
40kg 3 floor. 3 hang, 1 floor
60kg x1
60kg x2
70kg x1, 70kg x1
Snatch high pull: 20kg x3, 40kg x3, 60kg x3
Clean high pull: 20kg x5, 40kg x5, 60kg x3, 70kg x3
Belt
80kg x3
90kg x3
100kg x3 2-3 inches under sternum
110kg x3 4-5 inches under sternum
Strength/power is starting to improve
Deadlifts - alternating between Clean deadlift and sumo sets. Weights not controlled down
Clean deadlift:
120kg x3 Belt. Hook grip, oly shoes
140kg x1 Belt. Hook grip, Flat shoes
155kg x1 Belt. Hook grip.
165kg x1 Belt. Hook grip --> felt hard
69% of e1RM - lowered under control, Belt. Straps - 135kg x4, x5
Sumo deadlift:
100kg x3 Belt. Hook grip, flat shoes
120kg x3 Belt. Hook grip
140kg x2 Belt. Hook grip
155kg x2 Belt. Hook grip @ RPE 6
165kg x3 Belt. Hook grip @7 ---> Puts e1RM at 197kg (+7kg from last week)
69% of e1RM - lowered under control, Belt. Straps - 135kg 2x4
Clean deadlift didn't feel as easy as last week, I think due to not using leg drive on the heavier single,s but the main work sets felt better
Sumo also felt harder going up, due to the novelty of doing deadlifts heavy for the first time in a while, last week.
I guess that's why Westside rotates ME lifts :)
Also tore a callous on my right hand... back to straps on the heavier sets
Dip shrugs: BW 2x20 -
Rotating sets - 1 mins rest
A1) Dips - partial 75% ROM - controlled eccentric - BW x10
20kg x6 @RPE 5
30kg x6 @6 --> puts e1RM at 162kg total weight
Lower RPE on top set, but I wasn't keen on how these felt.
Feels like these will not do my shoulder health any good, so I bailed there.
A2)Dumbbell press, rotating grip: - inline with ears - 15lbs x10
25lbs 2x12 @6
27.5lbs x12 @7
Will replace dips with these. They work my shoulders+ cuffs, and just feels like it's doing me good
B) Single arm dumbbell row, head supported : - controlled eccentric - 35lbs x10,
55lbs x10 @6
60lbs x10 @7
60lbs x10 @8
Preacher Hammer curl:- 3 sec eccentric - 15lb x10, 17.5lbs x10 @ RPE 8
Incline version was hurting my left bicep tendon from comrpession, so did these preacher style and no pain
SSB split squat: 2 hand supported, front foot elevated 1 inch, heel off the floor - 2 sec up, 4 sec down - BW x10, 30kg x8, 50kg x10
1 min rest between sides
70kg x10 @6
75kg x10 @7
75kg x8 @7
AB Wheel - Knees bent - BW x6, BW 2x15 @ RPE 5/6
Jefferson curl, single dumbbell, 3 position - alternating to front, left and right - 15lbs x6, 35lbs 2x12
-------
stretch
-
Sunday 10th July 2020
Fat loss cycle 3 - Week 9
Height - 5'8.5"
weighed - 90.3kg(-0.4 ), 199lbs
waist - 36.25 inches (-1/8)
hip = 42.25
upper thigh = 27.25
Right calf = 15 7/8 (-1/8)
Neck = 15 7/8 (+1/8)
Chest = 43
Right Arm (flexed) = 15.5
Wrist = 6 5/8
Tanita scale bodyfat % = 25.7% (+1.1)
Total loss so far - weight -0.4kg Waist 1 5/8 inches BF% Tanita -0.5%
Phone app TDEE Calculator is at 3046
Averaged 2800 calories over the week, 183g protein, 195g carbs, 139g fat.
TDEE is up a little this week.
But I also ate more due to having visitors staying over for the week
Tanita BF% is so unstable...
Mild drained feeling.
Traps and biceps sore as hell. Whole body is moderately sore.
Achilles feel positive after yesterday - I was worried with how hard the clean pulls were hammering my calves.
But the heel elevation of oly shoes do help reduce the ROM to avoid compression there.
----
Waking mobility work and upper body stretches
rest day
-
Clean pulls and deadlifts from last session
http://www.youtube.com/watch?v=S2aLn7nLXoc
-
Monday 11th July 2022
Still moderately sore all over.
----
Waking mobility work and upper body stretches - lat and pec stretches
Did these while lying in bed upon waking
Hammer curl tricep extension overcoming ISO : 70% effort 3x30 secs
External rotation ISO, elbow supported, scapular retracted and depressed - 70% effort 3x30 secs
Bicep curl tricep extension overcoming ISO : 70% effort 2x 30secs
Calf raise ISO, single leg : on stairs - at neutral 3x 45secs
Calf raise is ISO, bent knee single leg on stairs - at neutral 3x45secs
Walk - 20 mins
Sartorius leg lift ISO, while pressing side of foot against wall: 70% effort 3x30 secs
Single leg, kneeling quad push into floor ISO: 70% effort 3x30 secs
Shoulder health
Lying face down on floor, side butterfly raise: 0.6kg x10, 1kg 2x8 @ RPE 7
Lying face down, straight arm out to the side raises: 1.6kg 2x20
Lying face down, Palms up, arms by sides raises: 1.6kg 2x20
Lying face down, Palms down, arms by sides raises: 1.6kg 2x20
bumped up the weights 0.3kg
-
Tuesday 12th July 2022
Mild to moderate aches all over
I bought a second hand stainless steel Rogue Ohio Power bar today to try out.
Had to use it for squatting off course!
It's a bit thicker at 29mm vs my 28mm ATX Bull bearing bar, and much stiffer.
Being raw stainless steel with no coating and a deeper knurling, the bar feels way more grippy than my other two bars.
If you press your thumb on all my bars and try and try to slide, it moves on my first cheap chromed bar, a little on the ATX chromed bar, and zero on this Ohio power bar.
The knurling feels sharper without being painful, so much so that I don't think you need to even use any chalk, even when your hands start getting moist with sweat!
I find my ATX bar more whippy and spins much better being a hybrid bearing bar for olys
So it's always felt unstable for low bar squats and bench, your wrist twists when you unrack, due to the easy bar spin.
This Ohio Power bar just doesn't flex and bites down firmly on your back in the low bar position
On the other hand it's thicker, so hook gripping it on pulls/deadlifts is a bit harder, and likely tears your hands from the sharper knurling on higher rep sets
Super late night session due to picking up the bar, way past midnight, one of the perks of training at home :)
----
Morning mobility work and upper body stretches - loads of lat and pec stretches
Soft tissue work for problem areas
Tendon health+rehab - Low fatigue Week 3 - day 1
Bodyweight with shoes, winter clothing - 91.7kg
general mobility drills
BBall dribbling drills : 10 min - decent
split squat ISO, rear leg straight, on balls of feet, at 90 degrees knee angle - x 30 secs
Front plank hold: x 30secs
Glute bridge hold, with knees pushed inwards x30secs
Side plank, legs bent: x 30 secs
Heel touch downs, single leg, off 7 inch step: - slow eccentric - x10
Suitcase carry, single arm, high knee marches in place: 35lbs x10
warmup QL and rectus femoris
Half kneeling weight shift: - 10kg plate 5x10 secs
Leg extension ISO, single leg - end of unit elevated 5 inches - 3 sec Concentric, 15 sec hold at top, 60 degrees, slow eccentric - 15kg, 20kg, 25kg - 1/10 left patella tendon pain at top
30kg
3 sec Concentric to 60 degrees, 30 sec hold - 35kg
SSB or weighted single leg Calf raise ISO: - at neutral - Dip belt x 45secs x 10kg, 20kg, 25kg, 30kg
SSB 35kg x 45 secs
All pain free
High bar squat: - Oly shoes - slow eccentrics - 20kg x15, 40kg x10, 60kg x16 (10 low bar/ 6 high bar), 75kg x5, belt 90kg x4, 105kg x3, 120kg x5 -- over repped this set....
belt, slow eccentric -
130kg x3 @ RPE 5.5
140kg x3 @7 puts e1RM at 168kg (+8kg from last week)
71% of e1RM - controlled down, explode up - 120kg 2x4, 115kg 3x4
130kg felt easier, so went up 5kg to 140kg for final top set and went down OK.
All the warmups under 105kg feeling easier as well, for the first time in a while.
Used the Rogue Ohio Power Bar today, and it felt stiff.
My Other ATX Bull bearing bar is more whippy and flexes at the top which tends to make it feel unstable and rocks me around a bit.
Feels even better in Low bar squats, thicker bar, the knurling digs in and the bar feels planted.
Although the knurling, even through a t-shirt and top, feels a bit raw on High bar...
Flag press, 2 handed: - scapular retracted and depressed: plates 5kg x20, 10kg x17, x15 @7
"+" = 15-20 secs rest
Close grip triangle push up: (Warm up) BW x12 on bench, BW x8
BW x25 @7 +4+4+4+4+4 (PR!! )
Damn, +5 reps on initial set from last week, so I doubled my reps in 3 weeks :o
Will have to add a weighted backpack next time.
Or maybe I switch to single arm on a bench
Rotating sets 1 mins rest
A) SSB Good Morning: - belt, oly shoes - 30kg x10, 50kg x6, 70kg x6
82.5kg x6 @ RPE 6.5 --> 109kg e1RM PR!!
70% of e1RM - 75kg 2x4
All sets feeling much easier. Top set +2.5kg from last week
B) SSB tibialis raise - in oly shoes, Romaleos 2 - BW x12, 30kg x 8, 35kg 2x11, x8 @ RPE 8
SSB bent knee calf raise: 1 sec up, 3 secs down to heel above floor, in oly shoes - 30kg x10
35kg 2x10 @ RPE 7
Rotating sets 2 mins rest
A) High angle rows - 20kg x15, 40kg x10, belt 60kg x7, 80kg x1
belt
80kg x8 @9
70kg x8 @7.5
Misloaded, was supposed to do 70kg for 2x8....
Used the stainless steel Rogue Ohio Power Bar - so grippy, no chalk or straps needed. Grip felt so secure and confident
B) Leg Curl - single leg - end of unit elevated 5 inches - toes pointed, explosive - 10kg x10
17.5kg 3x10 @8 (+2.5kg, -2 reps each set)
Preacher curl, dumbbell, single arm: - 60 degrees, 1 sec up, 3 secs down - 15lbs x10,
20lbs x12, x10 @8
Suitcase carry, single arm, high knee marches in place: 45lbs 2x20
QL rehab and core
---
stretch
-
Wednesday 13th July 2022
Mild to moderately sore all over, but lower body soreness has decreased a bit since 3 weeks ago.
No tired feeling.
Achilles feels positive, yesterday's session is heading in the right direction.
----
Waking mobility work and upper body stretches - lat and pec stretches
Hammer curl tricep extension overcoming ISO : 70% effort 3x30 secs
External rotation ISO, elbow supported, scapular retracted and depressed - 70% effort 3x30 secs
Bicep curl tricep extension overcoming ISO : 70% effort 2x 30secs
Sartorius leg lift ISO, while pressing side of foot against wall: 70% effort 3x30 secs
Single leg, kneeling quad push into floor ISO: 70% effort 3x30 secs
Shoulder health
Lying face down on floor, overhead Y raise: 1kg x10, 2x12 @ RPE 7
Lying face down, straight arm out to the side raises: 1.6kg 2x25 (+5 reps)
Lying face down, Palms up, arms by sides raises: 1.6kg 2x25 (+5 reps)
Also did a bunch of high bar squats with 20kg, 25kg, 30kg to try out some things.
All felt good
-
Thursday 15th July 2022
Crap sleep last night.
Lower bicep area, and upper forearm tendons feeling really sore.
Achey all over
regressing all my calf/achilles work
----
Morning mobility work and upper body stretches
Soft tissue work for whole body
Tendon health+rehab - Low fatigue Week 3 - day 2
Bodyweight with shoes, winter clothing - 91.9kg
general mobility drills
split squat ISO, rear leg straight, on balls of feet, at 90 degrees knee angle - x 30 secs
Front plank hold: x 30secs
Glute bridge hold, with knees pushed inwards x30secs
Side plank, legs bent: x 30 secs
Heel touch downs, single leg, off 7 inch step: - slow eccentric - x10
Leg extension ISO, single leg - end of unit elevated 5 inches - 3 sec Concentric, 15 sec hold at top, 60 degrees, slow eccentric - 15kg, 20kg, 25kg, 30 kg
ISO at 60 degrees strap, 30 sec push at 70% effort - 35kg x 2sets
- 1 out of 10 left patella tendon pain on first set in the first few seconds
Quads feeling noticeable stronger on these
Half kneeling weight shift: - 10kg plate 5x10 secs x 2 sets - also using these to stretch the ankle ROM on the second set
Suitcase carry, single arm, high knee marches in place: 35lbs x10 - warmup QL and rectus femoris
Bar hangs: - Feet supported - narrow grip x 30secs, chin grip x 30 secs
Pull-up Scapular shrugs: - BW x12, Wide grip BW x12
Rotating sets - 2 mins rest
A) Calf Raise ISO - single leg - BW warmups - ISO hold at above neutral - Dip Belt +5kg x 45 secs
+10kg x 55secs x 2 sets
B) Chin up - leg assisted x8, x5
controlled eccentric - BW (92kg) x3
chain belt
+5kg x3
+10kg x3
+15kg x3 @6.5
+16.25kg x3 @8.5 --> puts e1RM at 129kg total weight (+7kg from last week)
71% of e1RM - BW 5x4 -- all reps fast and shoulders to bar
Upper forearm tendons hurt on the first bodyweight set and then +5kg one. OK on the rest.
I'll see how things go, but in the past this has been an issue on the left arm... I think the preacher curls may have been a factor.
C) Safety bar squat - Oly shoes - slow eccentrics - 30kg x10, 50kg x6, 70kg x6, 85kg x6, belt 95kg x6
belt, slow eccentric -
115kg x6 @ RPE 7 (+5kg PR!!) (Misload, thought this was 105kg...)
122.5kg x6 @8.5 (PR!!) (Misload, thought this was 112.5kg...) --> puts e1RM at 154kg (+8kg from last week)
70% of e1RM - 110kg 2x4 (Misload, thought this was 100kg...)
On the final top sets, I forgot the SSB weighs 10kg more than a regular bar... was aiming for 115kg x6 @7, which I got on the first top set, but I thought it was 105kg, which obviously felt harder than expected, so decided to only aim for 112.5kg for 6 @7, which turned out to be 122.5kg in reality!
Was bummed it felt harder than expected, but after watching the videos later on my PC, I realized I had misloaded!!!!
Sweet, I did progress this week :)
Rotating sets - 1 mins rest
A) Single leg split stance tibialis raise, in oly shoes - BW 3x10 @ RPE 8
Dip shrugs: BW x 20
B) Offset, semi single arm pushup on bench: - 20 inch bench - BW x 10 @ RPE 9
BW 2x8 @ RPE 7/8
---
A) Suitcase carry, single arm, high knee marches in place: - 35 secs - 45lbs 2x24
B) Single arm over head tricep extension: - Controlled eccentric - 15lbs x10,
25lbs x10 @RPE 9
25lbs x9 @ RPE 9.5
25lbs x6 @ RPE 8
High Bar squat - Oly shoes, Slow eccentric - 40kg x10, 60kg x5, 80kg x5, 100kg x5
Just testing Rogue Ohio power Bar with a true high bar positon, high on the traps.
Braced with ribs down, sitting straight down, pushing knees forward without any sitting back
And no outward knee push, glute medius tension.
Felt pretty relaxed squatting like this, and more upright than my recent squat forms, for someone who has longer femurs to shin ratio.
(https://i.imgur.com/AFgUzcP.jpg)
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stretch
-
Friday 15th July 2022
Decent feeling. Moderately sore all over. Really sore quads and calves
Achilles feeling better
----
Waking mobility work and upper body stretches - lat and pec stretches
Wall sit - 60 degrees with heels off the ground - 4x45 secs
-
Saturday 16th July 2022
Achey, but decent feeling
----
Waking mobility work and upper body stretches
Soft tissue work for problem areas - feet, calves, Sartorius, psoas, QL
Tendon health+rehab - Low fatigue Week 3 - day 3
Bodyweight with shoes, winter clothing - 91.7kg
general mobility drills
BBall dribbling and control drills : 10 mins - decent
split squat ISO, rear leg straight, on balls of feet, at 80 degrees knee angle - x 30 secs
Front plank hold: x 30secs
Glute bridge hold x30secs
Side plank, legs bent: x 30 secs
Heel touch downs, single leg, off 7 inch step: - slow eccentric - x10
Minor left lower sartorius ache
Rotating sets - 1 mins rest
A) Leg extension ISO, single leg - end of unit elevated 5 inches - 3 sec Concentric, 20 sec hold at top, and 60 degrees, slow eccentric - 15kg, 20kg, 25kg, 30kg
ISO at 60 degrees strap, 30 sec push at 70% effort - 35kg x 2sets
1/10 left patella tendon pain on 35kg set in the first few secs
B)Calf Raise - single leg - BW warmups - at slightly above neutral with 1inch ROM slow raises -
Dip belt - 45 secs x 10kg, 15kg, 17.5kg x 3 sets
SSB 30kg x 45 secs
No pain on any set today, from right achilles insertion.
Olys - alternating between clean and snatch moves
Power clean:
20kg x6 hang
40kg 3 floor, 3 hang
60kg x3
Snatch high pull: 20kg x3, 40kg x3, 60kg x3
Clean high pull: 20kg x5, 40kg x5, 60kg x3
Belt
80kg x3
90kg x3
100kg x3 2-3 inches under sternum - felt hard
Deadlifts - alternating between Clean deadlift and sumo sets. Weights lowered under control
Clean deadlift: lowered under control
100kg x1 Hookgrip
100kg x1 Belt hook grip
120kg x1 Belt Hooks
140kg x1 Belt Hooks
155kg x1 Belt Hooks
170kg x1 Belt Hooks @ RPE 7.5
71% of e1RM - lowered under control, Belt. hooks - 140kg x4
Sumo deadlift: lowered under control
100kg x3 Hook grip
100kg x2 Belt hook grip
120kg x3 Belt Hooks
140kg x3 Belt Hooks
155kg x3 Belt Hooks @6
170kg x3 Belt. Hooks @ RPE 7 ---> Puts e1RM at 203kg (+5kg from last week) (PR!!)
71% of e1RM - lowered under control, Belt. Hooks - 142.5kg x3, 140kg x4
170kg top set felt hard and heavy, but looked comfortable on video...
Lowered all loads under control to soft touch, due to late at night, but didn't feel much harder doing so.
Had to use grip hooks due to callous tear on right hand last week.
Felt weird, like I had no control over the bar, with the bar dangling on the hooks, but it went OK.
Dip shrugs: BW x20 -
Rotating sets - 1 mins rest
A) Dumbbell press, rotating grip: - inline with ears - 15lbs x10
25lbs x12 @5
30lbs 2x12 @ RPE 7/8
B) Single arm dumbbell row, head supported : - controlled eccentric - 45lbs x10,
60lbs 3x11 @ RPE 6/7/8
Time to increase the weight next time.
C) SSB split squat: 2 hand supported, front foot elevated 1 inch, heel off the floor - 2 sec up, 3 sec down - BW x10, 30kg x10, 50kg x10, 70kg x10
1 min rest between sides
80kg x10 @RPE 7 (+10kg)
80kg 2x8 @7
AB Wheel - Knees bent - BW x6, BW 2x20 @ RPE 7/8 (+5 reps per set)
getting too easy now, but doing with straight legs is probably too hard...
Jefferson curl, single dumbbell, 3 position - alternating to front, left and right - 15lbs x7, 35lbs 2x12
-
Sunday 17th July 2020
Fat loss cycle 3 - Week 10
Height - 5'8.5"
weighed - 90kg(-0.3 ), 198.4lbs
waist - 36 1/8 inches (-1/8)
hip = 42 1/8 (-1/8)
upper thigh = 27 1/8 (-1/8)
Right calf = 15 7/8
Neck = 15 7/8
Chest = 43.25 (+0.25)
Right Arm (flexed) = 15 5/8 (+1/8)
Wrist = 6 5/8
Tanita scale bodyfat % = 26% (+0.3)
Total loss so far - weight -0.7kg Waist 1.75 inches BF% Tanita -0.2%
Phone app TDEE Calculator is at 3077
Averaged 2965 calories over the week, 191g protein, 182g carbs, 155g fat.
TDEE up a tad, but I also ate more
Regular clockwork like fat loss off my waist, but my upper body blew up a bit.
Mild tired feeling. Really sore quads, and calves, moderate aches all over.
Lower right bicep area sore.
Achilles feeling better cold out of bed this morning, with no general area ache. While cold walking left side pain free, right side reduced in pain, down to a 2/10
I just need to keep at this level of no pain and reduced ROM while doing my calf/achilles work, and slowly build back up over time.
----
Waking mobility work and upper body stretches
rest day
-
Monday 18th July 2022
Still feeling achey all over, but starting to freshen up. Quads and foot muscles especially
Seems to have caught the flu when I woke up on Saturday morning, sore throat, but now I feel slightly feverish with a dry cough...
----
Waking mobility work and upper body stretches - lat and pec stretches
Did this upon waking on bed
Seated single leg internal rotation, leg curl combo against opposite leg ISO 70% effort 3x30 secs
To hit my lower Sartorius (tendon?). Which it does seem to do, as I can feel it flex on the hip joint side.
It's primary task is to fold the legs into a cross-legged position, but it also aids the hamstrings in flexing the knee.
So this move hits both functions at the same time.
-
Tuesday 19th July 2022
Feel pretty sick.
Whole body feels achey to the bone, really sore throat with thick phlegm....
----
Waking mobility work and upper body stretches - lat and pec stretches
Did this upon waking on bed
Seated single leg internal rotation, leg curl combo against opposite leg ISO 70% effort 3x30 secs
Bicep curl, fingertip, tricep extension overcoming ISO : - lying on my back - 70% effort 3x 30secs
Hit bicep, finger, forearm tendons, and elbows
-
Wednesday 20th July 2022
Yesterday was the worst, feeling better today, but throat is still really sore and coughing out thick mucus!
Soreness is starting to die down
----
Waking mobility work and upper body stretches - lat and pec stretches
Did this upon waking on bed
Seated single leg internal rotation, leg curl combo against opposite leg ISO 70% effort 3x30 secs
Bicep curl, fingertip, tricep extension overcoming ISO : - lying on my back, scapular retracted and depressed - 70% effort 3x 30secs
Wall sit - 60 degrees with heels off the ground - 3x45 secs
-
Thursday 21st July 2022
No longer feeling sick, throat not sore any more, but still feeling down and coughing out thick brown mucus
On the other hand, most of my soreness is gone
----
Waking mobility work and upper body stretches - lat and pec stretches
Upon waking
Bicep curl tricep extension overcoming ISO : lying in bed using finger tips - 70% effort 3x 30secs
External rotation ISO, elbow supported, scapular retracted and depressed - 70% effort 3x30 secs
Seated single leg internal rotation, leg curl combo against opposite leg ISO - 70% effort 3x 35secs
Sartorius leg lift ISO, while pressing side of foot against wall: 70% effort x40 secs
Single leg squat ISO, front supported with hands - 60 degrees 3 x 45secs
The force being horizontal and rotational, like a swing, due to the pivot point being where your hands are, holding onto the railing
Loads up the upper back and forearms a decent amount as well
-
Friday 22nd July 2022
Still coughing out thick brown mucus...but feels more like regular cold now
Will likely get back to training tomorrow after a week off
----
Waking mobility work and upper body stretches - lat and pec stretches
split squat ISO, rear leg straight, on balls of feet, at 80 degrees knee angle - 2 x 45 secs
Single leg squat ISO, front supported with hands - 60 degrees - heel off the floor - 3 x 45secs
I found the Sartorius ISOs were making things worse, but stretching it made it feel much better.
So it's more a tightness and over active issue rather than tendinopathy
-
Saturday 23rd July 2022
Still with a heavy congestion and coughing, breathing is hard, but decided to get back into training after a week off from being sick
Other than that, body feels good though.
Both Achilles insertions feeling on the threshold of full recovery
----
Morning mobility work and upper body stretches - loads of lat and pec stretches
Soft tissue work for problem areas
Tendon health+rehab - Low fatigue Week 4 - day 1
Bodyweight with shoes, winter clothing - 93kg
general mobility drills
BBall dribbling drills : 7 mins - Very good, tight and crisp
split squat ISO, rear leg straight, on balls of feet, at 90 degrees knee angle - x 30 secs
Front plank hold: x 30secs
Glute bridge hold, with knees pushed inwards x30secs
Side plank, legs bent: x 30 secs
Heel touch downs, single leg, off 7 inch step: - slow eccentric - x10
Suitcase carry, single arm, high knee marches in place: 35lbs x10
warmup QL and rectus femoris
Half kneeling weight shift: - 10kg plate 5x10 secs
Leg extension ISO, single leg - end of unit elevated 5 inches - 3 sec Concentric, 15 sec hold at top, 60 degrees, slow eccentric - 15kg, 20kg, 25kg, 30kg
SSB or weighted single leg Calf raise - at neutral - Dip belt x 45secs of 3 sec up and down reps to neutral x 10kg, 20kg
SSB 45 secs x 30kg, x32.5kg
All pain free
High bar squat: - Oly shoes - slow eccentrics - 20kg x10, 40kg x10, 60kg x8, 75kg x5, belt 90kg x3, 105kg x3, 115kg x2, 125kg x2
belt, slow eccentric -
135kg x2 @ RPE 7
145kg x2 @ RPE 9.5 - puts e1RM at 154kg (-14kg from last week)
71% of e1RM - controlled down, explode up - 112.5kg x4, 110kg x4, 105kg 4x4
True high bar position. Felt harder either due to sickness or change in bar position and trying to stay as upright as possible
Felt like a front squat but with the bar on my back. Abs and upper back working much harder
So there might not be as much difference between this squat form and my SSB, maybe 5% difference at most
SSB e1RM from last week seems similar enough
Flag press, 2 handed: - scapular retracted and depressed: plates 5kg x10, 10kg x20 @ RPE 6
"+" = 15-20 secs rest
Close grip triangle push up: (Warm up) BW x12 on bench, BW x8
BW x28 @8 +4+4+4 (PR!! +3 reps)
Rotating sets 2 mins rest
A) SSB Good Morning: - belt, oly shoes - 30kg x10, 50kg x8, 70kg x6,
80kg x6 @ RPE 6
85kg x6 @ RPE 7 --> 113kg e1RM PR!! +4kg from last week
70% of e1RM - 80kg 2x4
B) SSB tibialis raise - in oly shoes, Romaleos 2 - BW x12, 30kg x 10, 35kg 3x10 @ RPE 7/7.5/8
Rotating sets 2 mins rest
A) High angle rows - 20kg x15, 40kg x10, belt 60kg x6
belt
70kg 3x8 @RPE 7/8/8 (+1 set)
B) Leg Curl - single leg - end of unit elevated 5 inches - toes pointed, explosive - 10kg x10
20kg x10, x8 @8 (+2.5kg, -1 rep )
Suitcase carry, single arm, high knee marches in place: 45lbs x20
Dumbbell Curl - 2 sec up, 3 secs down - 15lbs x3, 25lbs x10, x8 @ RPE 8/9
Left upper Bicep tendon didn't hurt/compress so back to regular curls.
---
stretch
-
Sunday 24th July 2020
Fat loss cycle 3 - Week 11
Height - 5'8.5"
weighed - 89.6kg(-0.4 ), 197.5lbs
waist - 36 inches (-1/8)
hip = 42 (-1/8)
upper thigh = 27 (-1/8)
Right calf = 15.75 (-1/8)
Neck = 15.75 (-1/8)
Chest = 43 (-0.25)
Right Arm (flexed) = 15.5 (-1/8)
Wrist = 6 5/8
Tanita scale bodyfat % = 25.7% (-0.3)
Total loss so far - weight -1.1kg Waist 1 7/8 inches BF% Tanita -0.5%
Phone app TDEE Calculator is at 2877
Averaged 2928 calories over the week, 178g protein, 224g carbs, 139g fat.
Slight surplus, but still lost fat just from that lone training day yesterday putting me in a big deficit
Mild tired feeling. Really sore VMO, erectors, calves, abs, and upper glutes. Moderate overall soreness
Achilles feeling good
----
Waking mobility work and upper body stretches
Walk - 32 mins
-
Monday 25th July 2022
Still feeling flu like, head cold, congestion and itchy throat coughing with mucus
So taking things easy for now
Moderate soreness all over, but less than yesterday
Achilles still feeling good after yesterday's walk
Will regress back to slow tempo 1/4 squats, as I feel like my left patella tendon is getting compressed with full depth for now
----
Waking mobility work and upper body stretches - lat and pec stretches
While in bed
External rotation ISO, elbow supported, scapular retracted and depressed - 70% effort 3x30 secs
Sartorius - stretch ISO combo - 3 x 45 secs
Wall sit, with heels off the floor, at 60 degrees knee angle - 3 x 45 secs
Single leg squat ISO, front rail supported with hands - 60 degrees - heel off the floor - 2 x 45secs
-
Tuesday 26th July 2022
Still under the effects of the flu, but feeling a little better each day.
More like a heavy cold now, as opposed to feeling sick, but coughing quite a bit
----
Morning mobility work and upper body stretches
Soft tissue work for whole body
Tendon health+rehab - Low fatigue Week 4 - day 2
Bodyweight with shoes, winter clothing - 92.1kg
general mobility drills
BBall dribbling and control drills : 12 mins - good
Also some minor dancing :)
split squat ISO, rear leg straight, on balls of feet, at 90 degrees knee angle - x 30 secs
Front plank hold: x 30secs
Glute bridge hold, with knees pushed inwards x30secs
Side plank, legs bent: x 30 secs
Heel touch downs, single leg, off 7 inch step: - slow eccentric - x10
Half kneeling weight shift: - 10kg plate 5x10 secs
A) Leg extension ISO, single leg - end of unit elevated 5 inches - 3 sec Concentric, 15 sec hold at top, 60 degrees, slow eccentric - 15kg, 20kg, 25kg, 30 kg
ISO at 60 degrees strap, 30 sec push at 70% effort - 35kg x 2sets
- 1 out of 10 left patella tendon pain on first set in the first few seconds
B) SSB Calf Raise - single leg - 3 sec down and 2 sec up, full range BW x10,
4 secs down 2 secs up :
DipBelt +15kg x6
SSB - 6x 30kg, 32.5kg, 35kg
No pain on any set
Bar hangs: - Feet supported - narrow grip x 30secs, chin grip x 30 secs
Pull-up Scapular shrugs: - BW x12, Wide grip BW x12, Chin grip x10
Rotating sets - 2 mins rest
A) Chin up - leg assisted x8
controlled eccentric - BW (92kg) x3
chain belt
+5kg x3
+10kg x3
+15kg x3 @6
+17.5kg x3 @7 --> puts e1RM at 130kg total weight
73% of e1RM - +2.5kg 4x4, BW x5 -- all reps fast and shoulders to bar
B) Safety bar squat - 1/4 squat depth - Oly shoes - 3 secs down, paused, 3 secs up - 35kg x6, 50kg x6, 70kg x6
3 secs down, paused, 3 secs up - XHeavy band around upper shins, belt -
90kg x6
100kg x6
110kg x6
120kg 2x6
2/10 Left Patella tendon pain on earlier warm up sets, but fine after 70kg.
Abs working very hard during these!
C) Single leg split stance tibialis raise, in oly shoes - BW x10 @ RPE 8
Dip belt+5kg x8 @8
BW x8 @8
Rotating sets - 1 mins rest
Dip shrugs: BW x 20, Dip Belt+2.5kg x20
A) Offset, semi single arm pushup on bench: - 20 inch bench - BW x 9 @ RPE 9
BW 2x6 @ RPE 8
B) Suitcase carry, single arm, high knee marches in place: - 35 secs - 45lbs x24, 50lbs x 24
-----
Lying face down, side butterfly raise: 1kg 2x10
Single arm over head tricep extension: - Controlled eccentric - 15lbs x10,
25lbs x10 @RPE 9
25lbs x7 @ RPE 8
Lying face down, Palms up, arms by sides raises: 1.6kg 2x20
Lying face down, straight out to sides, Palms down raises: 1.6kg x20, x15
-------
stretch
-
Wednesday 27th July 2022
Not too sore from yesterday, but my abs, QL and lower back feels hammered - probably from a combo of the SSB and suitcase carries
Achilles appears to be fully healed - no pain or discomfort straight out of bed this morning, walking cold.
Even pressing around the back of my heel feels good.
Still going to be conservative, and ease back into things, but it has improved dramatically over the last 2 weeks ever since I got hit with the flu...
left patella tendon also feeling good, none of that lingering soreness when pressing into the upper left area near the knee cap.
The area where the tendon can compress against the lower part of the knee cap if it's swollen from injury at deeper knee angles.
----
Waking mobility work and upper body stretches - lat and pec stretches
Had planned to go for a walk, but I overslept.... body must be making up for when I was sick
-
Thursday 28th July 2022
Cold and coughing with mucus still present
Light to moderate aches in upper body and erectors, QL
----
Waking mobility work and upper body stretches - lat and pec stretches
Upon waking
External rotation ISO, elbow supported, scapular retracted and depressed - 70% effort 3x30 secs
Bicep curl tricep extension overcoming ISO : lying in bed using finger tips - 70% effort 2x30secs
---
Sartorius leg lift ISO, while pressing side of foot against wall: 70% effort 3x30 secs
left adductors rather sore doing this.
Wall sit, single leg, with heel off the floor, at 60 degrees knee angle - 3 x 45 secs
Walk - 22 mins
-
Friday 29th July 2022
Crap sleep lately, but still feeling decent enough.
Cold still hanging around
Instead of training full body 3 times a week like in the previous 3 weeks before I got hit with the flu, I'm now training every 3 days instead, so an extra 2 days of rest each week.
Seems like a better match for my recovery rates so far, as DOMs is not building up over time and hanging around, but actually decreasing each session
Got the itch to buy another second hand pair of 20kg Bumper plates, and 10kg rubber coated plates on Facebook marketplace...
Then spotted a listing for a less than 1 year old 207kg set of calibrated Hansu Power plates.... these are much thinner than regular plates.. ie the 25kg plates are only 1 inch thick... tempted but $$$
I like the thinness of these plates, could be useful for loading certain things better.
But not keen on metal on metal clanging of these vs bumpers/rubber coated plates
----
Waking mobility work and upper body stretches
Soft tissue work for problem areas
Tendon health+rehab - Low fatigue Week 4 - day 3
Bodyweight with shoes, winter clothing - 91.7kg
general mobility drills
split squat ISO, rear leg straight, on balls of feet, at 80 degrees knee angle - x 30 secs
Front plank hold: x 30secs
Glute bridge hold x30secs
Side plank, legs bent: x 30 secs
Sartorius leg lift ISO, while pressing side of foot against wall: 70% effort 3x30 secs
Heel touch downs, single leg, off 7 inch step: - slow eccentric - x10
Rotating sets - 1 mins rest
A) Leg extension ISO, single leg - end of unit elevated 5 inches - 3 sec Concentric, 20 sec hold at top, and 60 degrees, slow eccentric - 15kg, 20kg, 25kg, 30kg
Left Patella tendon felt OK
B)Calf Raise - single leg - BW full range warmups
at slightly above neutral with 1inch ROM slow raises - SSB - 45 secs x30kg, 35kg, 35kg
Bumped up loads to +5kg, no discomfort or pain from Achilles.
Olys - alternating between clean and snatch moves
Power clean:
20kg x6 hang
40kg 3 floor, 3 hang
60kg x3
Snatch high pull: 20kg x3, 40kg x3, 60kg x3
Clean high pull: 20kg x6, 40kg x3, 60kg x3, 80kg x3, 90kg x3
Deadlifts - alternating between Clean deadlift and sumo sets. Weights lowered under control
Clean deadlift: lowered under control
100kg x2 Belt hook grip
120kg 2 Belt Hooks
140kg x1 Belt Hooks
155kg x1 Belt Hooks
165kg x1 Belt Hooks @ RPE 7
71% of e1RM - lowered under control, Belt. straps - 140kg x4
Sumo deadlift: lowered under control
100kg x3 Belt hook grip
120kg x3 Belt straps
140kg x3 Belt straps
155kg x3 Belt straps
165kg x3 Belt straps @ RPE 6.5 ---> Puts e1RM at 200kg
71% of e1RM - lowered under control, Belt. Straps - 145kg x4, 140kg x4
Used my recently acquired Rogue Ohio Power Bar today, instead of the ATX Bulls bearing bar, which is 1mm thicker and much stiffer. So deadlifts felt different.
Less bar flex so slightly harder but much more stable feeling, sharper knurling
Felt my callouses were about to rip so switched to straps, which seem to nicely pad out my hands, apart from the grip benefits.
165kg top set felt decent, thought about going up to 175kg x3, but it was late at night so I didn't want to risk making a lot of noise dropping the loads fast, with that kind of weight.
Right QL felt strained on the clean deadlift 165kg single... ugh.. staying with Sumo from now on with the heavy stuff
Rotating sets - 1 mins rest
A) Dumbbell press, rotating grip: - inline with ears - 15lbs x10
30lbs x12 @ RPE 6
35lbs 2x10 @ RPE 7/8
bumped up weight +5lbs
B) Single arm dumbbell row, head supported : - controlled eccentric - 45lbs x10,
65lbs 2x10, x8 @ RPE 7/8/7 (+5lbs, -1 rep)
C) SSB split squat: 2 hand supported - 2 sec up, 3 sec down - BW x10, 30kg x10, 50kg x10, belt 70kg x10
belt - 1 min rest between sides
85kg x10 @RPE 7 (+5kg) - 2/10 left patella tendon pain
80kg 2x8 @7
2/10 left patella tendon pain on a few reps of the first 85kg set, but fine after that
Jefferson curl, single dumbbell, 3 position - alternating to front, left and right - 15lbs x7, 45lbs 2x10
went up 10lbs, killer burn in erectors!
-
Saturday 30th July 2022
Mild to moderate soreness all over, but lower back and right QL is sore and beat up
All tendons feeling good post session
----
Waking mobility work and upper body stretches - lat and pec stretches
-
Sunday 31st July 2020
Fat loss cycle 3 - Week 11
Height - 5'8.5"
weighed - 89.7kg(+0.1 ), 197.8lbs
waist - 36 inches
hip = 42
upper thigh = 27
Right calf = 15.75
Neck = 15.75
Chest = 43
Right Arm (flexed) = 15.5
Wrist = 6 5/8
Tanita scale bodyfat % = 25.3% (-0.4)
Total loss so far - weight -1kg Waist 1 7/8 inches BF% Tanita -0.9%
Phone app TDEE Calculator is at 2955
Averaged 3091 calories over the week, 200g protein, 173g carbs, 161g fat.
About maintenance this week, no changes, ate too much
Lower back and QL is pretty sore, in a bad way, hurts to bend over in seated position.
On the other hand my lower left Sartorius (tendon?) is feeling much better
Should have went for a walk today, but I didn't
----
Waking mobility work and upper body stretches
External rotation ISO, elbow supported, scapular retracted and depressed - 70% effort 3x45 secs
Hammer curl tricep extension overcoming ISO : lying in bed using finger tips - 70% effort 3x30secs
Sartorius leg lift ISO, while pressing side of foot against wall: 70% effort 3x30 secs
Wall sit, single leg, with heel off the floor, at 60 degrees knee angle - 2 x 45 secs
Single leg squat ISO, front rail supported with hands - 60 degrees - heel off the floor - 2 x 45secs
-
Monday 1st August 2022
Cold slowly getting better each day.
Body feeling decent, but lower back and QL still pretty beat up, so took a "rest" day today
----
Waking mobility work and upper body stretches - lat and pec stretches
External rotation ISO, elbow supported, scapular retracted and depressed - 70% effort 3x30 secs
Bicep curl tricep extension overcoming ISO : using finger tips - 70% effort 3x30secs
Single arm reverse grip press, against opposite hand ISO : 70% effort 3x30 secs
trying this out
Sartorius leg lift ISO against opposite leg, lying on back: 70% effort 3x30 secs
Calf raise ISO push against wall. Single leg 70% effort 3x30 secs
Single leg squat, front supported ISO : 60 degrees, pushing front foot into floor, and rear leg into bathtub -70% effort 3x30 secs
Single leg RDL, reverse hyper, bird dog, shoulder push into wall ISO : 70% effort 3x30 secs
-
Tuesday 2nd August 2022
Flu/Cold almost gone now, just some mucus in throat, but not coughing much now
Lower back feeling much better, so back into it tomorrow.
----
Waking mobility work and upper body stretches - lat and pec stretches
External rotation ISO, elbow supported, scapular retracted and depressed - 70% effort 3x30 secs
Lying on back, palms down, arm push into floor ISO - 70% effort 3x30secs
Lying on back, face pull, into floor ISO - 70% effort 3x30secs
Bicep curl tricep extension overcoming ISO : using finger tips - 70% effort 3x30secs
Single arm reverse grip press, against opposite hand ISO : 70% effort 3x30 secs
Sartorius leg lift ISO against opposite leg, lying on back: 70% effort 3x30 secs
Single leg RDL, reverse hyper, bird dog, shoulder push into wall ISO : 70% effort 2x30 secs
Single leg squat, front supported ISO : 60 degrees, pushing front foot into floor -70% effort 3x30 secs
-
Wednesday 3rd August 2022
Crap sleep lately, but I feel decent today
All tendons getting to a good state
----
Waking mobility work and upper body stretches - loads of lat and pec stretches
Soft tissue work - bottom of feet
Tendon health+rehab - Low fatigue Week 5 - day 1
Bodyweight with shoes, winter clothing - 91.6kg
general mobility drills
BBall dribbling and control drills : 10 mins - excellent, the days off help
split squat ISO, rear leg straight, on balls of feet, at 90 degrees knee angle - x 35 secs
Front plank hold: x 35secs
Glute bridge hold, with knees pushed inwards x35secs
Side plank, legs bent, upper leg abducted: x 35 secs
Calf raise ISO push against wall, slightly bent knee single leg: at 70% effort - 3x 35 secs
Heel touch downs, single leg, off 7 inch step: - slow eccentric - x10
Half kneeling weight shift: - 10kg plate 5x10 secs
Rotating sets 1 mins rest
A) Leg extension ISO, single leg - end of unit elevated 5 inches - 3 sec Concentric, 20 sec hold at top, 60 degrees, slow eccentric - 15kg, 20kg, 25kg, 30kg
45 sec ISO push against 60 degrees strap at 70% effort - 2x35kg
1/10 left patella tendon pain on 30 kg set
B) SSB or weighted single leg Calf raise - 3 sec up and down BW x10 full range
1 sec up, 2 sec hold, 3 sec down reps to neutral - 30kg x6, 35kg x6, 37.5kg x6, 40kg x6
Faster concentric now. increased load to 40kg on top set and all pain free
Rotating sets 2 mins rest
A) Flag press, 2 handed: - scapular retracted and depressed: plates 5kg x15, 10kg 2x25 @ RPE 5
B) High bar squat: - Oly shoes, XHeavy band around upper shins, 3 sec eccentrics - 20kg x10, 40kg x5, 60kg x3, 75kg x3, belt 90kg x3, 105kg x3, 115kg x2, 125kg x2
XHeavy band around upper shins, belt, 3 sec eccentric
135kg x2 @ RPE 7
140kg x2 @ RPE 8.5 - puts e1RM at 150kg (-4kg from last week)
71% of e1RM - controlled down, explode up -
XHeavy band around upper shins, belt - 105kg x4, no belt x4
no band, belt - 105kg 3x4
Full range and pain free. Form on the heavy doubles was good
After the slow tempo ramp to the heavy doubles, my core and upper back feels so tired that the main volume sets feel bad and hard.
Even at 71% they do not feel productive. Especially on the eccentric part.
I'll try go lighter to 60% next time, otherwise I will change things up.
"+" = 15-20 secs rest
Close grip triangle push up: (Warm up) BW x12 on bench, BW x10
10kg plate on upper back - BW x20 @7 +3+3+3+3 (PR!! )
Rotating sets 2 mins rest
A) High angle rows - 20kg x15, 40kg x10, belt 60kg x6
belt
70kg 4x8 @RPE 6/6.5/7/7 (+1 set)
B) SSB Good Morning: - belt, oly shoes - 30kg x10, 50kg x8
70kg x8 @ RPE 7
70kg 2x4 @ RPE 7/8
Felt much harder than last week, no chance for 85+kg, so stayed at 70kg
Core felt smoked.
C) SSB tibialis raise - in oly shoes, Romaleos 2 - BW x12, 30kg x 10, 35kg x8 @ RPE 9
Rotating sets 2 mins rest
A) Tibilias Wall raise - oly shoes - BW x 12
+10kg plate in hands x8, x6 @ RPE 8/9
B) Dumbbell Curl - 2 sec up, 3 secs down - 15lbs x10, 20lbs x10, x8 @ RPE 8/9
C) Leg Curl - single leg - end of unit elevated 5 inches - toes pointed, explosive - 10kg x10
20kg x11, x9 @8 (+1 rep each set )
-
Thursday 4th August 2022
Cold is finally gone
Not all that sore after yesterday, despite the days off
Left patella and both Achilles still feeling good after yesterday
----
Waking mobility work and upper body stretches - lat and pec stretches
Sartorius Internal leg roiation ISO against opposite leg, in seated position 70% effort 3x40 secs
Peroneal External foot rotation ISO against hand - 70% effort 3x40 secs
Been having random pain in my upper right Peroneal area, tendon, in the bottom part of the leg extension.
And when coming up from the bottom of a bodyweight squat, at certain body positions, knee angles
It's been lingering around randomly, so see if this helps.
Probably due to how my foot interacts with the leg extension pad
-
Friday 5th August 2022
Felt decent
----
Waking mobility work and upper body stretches - lat and pec stretches
External rotation ISO, elbow supported, scapular retracted and depressed - 70% effort 3x30 secs
Bicep curl tricep extension overcoming ISO : using finger tips - 70% effort 3x30secs
Single arm reverse grip press, against opposite hand ISO : 70% effort 3x30 secs
Calf raise ISO push against wall. Single leg knee slightly bent - 70% effort 3x30 secs
Peroneal External foot rotation ISO against wall - 70% effort 3x30 secs
Wall sit, single leg, with heel off the floor : 60 degrees, pushing front foot into floor at 70% effort - 3x30 secs
Sartorius leg lift ISO, while pressing side of foot against wall 70% effort 3x30 secs
Walk/Hike - 50 mins
felt decent going into this, but maybe this is too much too soon, walking on a trail, as my right achilles insertion had some twinges...
and post walk, back at home, both achilles insertion were slightly achey :/
Rotating sets
Lying face down, Palms down, arms by sides raises: 1.6kg 2x20
Lying face down, Palms up, arms by sides raises: 1.6kg 2x20
Lying face down, arms straight out to sides, Palms down raises: 1.6kg 2x20
-
Saturday 6th August 2022
Upper back, posterior shoulder a little sore.
And both achilles insertion minor aches upon waking, when walking.
rest day, let things settle down
-
Sunday 7th August 2020
Fat loss cycle 3 - Week 12
Height - 5'8.5"
weighed - 89kg(-0.7 ), 196.2lbs
waist - 35 7/8inches (-1/8)
hip = 42
upper thigh = 27
Right calf = 15 7/8 (+1/8)
Neck = 15 7/8 (+1/8)
Chest = 43
Right Arm (flexed) = 15.5
Wrist = 6 5/8
Tanita scale bodyfat % = 25.4% (+0.1)
Total loss so far - weight -1.7kg Waist 2 inches BF% Tanita -0.8%
Phone app TDEE Calculator is at 3064
Averaged 3005 calories over the week, 165g protein, 234g carbs, 135g fat.
face is starting to look slimmer
Poor sleep, tired so rested today
Achilles feeling good again
----
Waking mobility work and and lots of stretches
-
Monday 8th August 2022
Feeling decent again, back into it
Received some 50mm thick 50cm x 50 cm shock absorbing rubber tiles.
These are pretty heavy at 10kg per tile, I have 4.
I tested dropping a 60 kg bumper loaded barbell from shoulder height onto tiles, and all you hear is a dull thud and the clatter of the bar and plates.
Putting a cheap EVA foam tiles under these completely removes the deeper dull thud sound.
So no more big boom and vibration, night and day difference when done outside in the driveway vs regular rubber mats, but a bit louder in the garage
It's made doing power cleans/snatches and pulls/deadlifts in my home setup more enjoyable and stress free now
I just have to stack 4 x15mm rubber mats up to stand on to remove the height difference
(https://www.ncfitnessgear.com.au/cdn-cgi/image/width=600,height=600,fit=crop,quality=80,format=auto,onerror=redirect,metadata=none/wp-content/uploads/2019/03/RT50.jpg)
----
Morning mobility work and upper body stretches
Soft tissue work for whole body
Tendon health+rehab - Low fatigue Week 5 - day 2
Bodyweight with shoes, winter clothing - 91.7kg
Calf raise ISO push against wall. Single leg knee slightly bent - 70% effort 3x30 secs
Peroneal External foot rotation ISO against wall - 70% effort 3x30 secs
Sartorius leg lift ISO, while pressing side of foot against wall 70% effort 3x30 secs
BBall dribbling and control drills : 15 mins - decent
split squat ISO, rear leg straight, on balls of feet, at 90 degrees knee angle - x 30 secs
Front plank hold: x 30secs
Glute bridge hold, with knees pushed inwards x30secs
Side plank, legs bent: x 30 secs
Heel touch downs, single leg, off 7 inch step: - slow eccentric - x10
Half kneeling weight shift: - 10kg plate 5x10 secs
A) Leg extension ISO, single leg - end of unit elevated 5 inches - 3 sec Concentric, 20 sec hold at top, 60 degrees, slow eccentric - 15kg, 20kg, 30 kg
ISO at 60 degrees strap, 30 sec push at 70% effort - 35kg x 3 sets
B) SSB Calf Raise - single leg - 3 sec down and 1 sec up, 1 sec hold at top - full range BW x6,
3 secs down to neutral, explode up 1 sec hold at top
30kg x6, 40kg x8, 45kg x8
0.5/10 pain on right Achilles insertion area on 45kg set
C1) Power snatch - 20kg x3
C2) Power Clean - 20kg x8 (Warm up) 4 from low hang, 4 hi hang
40kg x6 (Warm up) 3 floor, 3 hang
50kg x6 (Warm up) 3 floor, 3 hang
60kg 4x3, x1
Felt good, form getting better, all straight leg high catches
Bar hangs: - Feet supported - narrow grip x 30secs, chin grip x 30 secs
Pull-up Scapular shrugs: - BW x125 Wide grip BW x15, Chin grip x12
Rotating sets - 2 mins rest
A) Chin up - leg assisted x10
controlled eccentric - BW (92kg) x3
chain belt
+5kg x3
+10kg x3
+15kg x3 @6
+20kg x2 @8 --> puts e1RM at 122kg total weight
77% of e1RM - +2.5kg 3x4 - all reps shoulders to bar. first 3 were fairly fast, 4th rep a bit harder
B) Safety bar pin squat - 1/2 squat depth - Oly shoes - 3 secs down to safety arms, explode up - 30kg x6, 70kg x6
3 secs down to safety arms, paused, explode up, belt - 90kg x6, 100kg x6, 110kg x6
120kg 2x6 @ RPE 8
90kg x6
These felt damn hard! Adductors were feeling pretty achey just before the bar got to the safety arms
C) Single leg split stance tibialis raise, in oly shoes - BW x8 @ RPE 9
BW 2x7 @9
Rotating sets - 1 mins rest
Dip shrugs: BW x 20, Dip Belt+5kg x15 @ RPE 7
A) Offset, semi single arm pushup on bench: - 20 inch bench - BW x 10 @ RPE 8 (+1 rep)
BW 2x7 @ RPE 7/8
B) Split leg Romanian Deadlift - 20kg x6
Belt - 40kg 2x8 @ RPE 7
C) Suitcase carry, single arm, high knee marches in place: - 45lbs 2x20
-----
Single arm over head tricep extension: - Controlled eccentric - 15lbs x10,
25lbs x9 @RPE 9
25lbs x7 @ RPE 8
Jefferson curl, single dumbbell, 3 position - alternating to front, left and right - 15lbs x7, 25lbs x10, 35lbs x10
Posterior chain felt smoked
-
Tuesday 9th August 2022
Mild to moderate soreness all over - heavy soreness in my quads, calves, and posterior chain
Tendons ok
----
Waking mobility work and upper body stretches - lat and pec stretches
Spent arranging things in my gym, collecting some new change plates, setting up things
So a bit of energy spent, especially my erectors
-
Wednesday 10th August 2022
A bit more sore all over today, it's like a delayed effect!
rested
----
Waking mobility work and upper body stretches - lat and pec stretches
-
Thursday 11th August 2022
felt decent
My plantar fasciitis on my left foot has flared up again - sigh
----
Waking mobility work and upper body stretches
Soft tissue work for whole body
Shoulder session - AM
External rotation roll up: 2x10
Ball circles at wall: 2x24 (12 each direction)
Lateral ball circles at wall: 2x24 (12 each direction)
Banded upper cut pulses: Light rogue mini band x6, x5
\
Tendon health+rehab - Low fatigue Week 5 - day 3
Bodyweight with shoes, winter clothing - 91.6kg
BBall ball control and dribbling drills - 15mins good
Calf raise drop - 2 sec hold at top 3x6
Running in place - low intensity 3x 10 secs
achilles tendon conditioning
split squat ISO, rear leg straight, on balls of feet, at 80 degrees knee angle - x 30 secs
Front plank hold: x 30secs
Glute bridge hold x30secs
Side plank, legs bent: x 30 secs
Heel touch downs, single leg, off 7 inch step: - slow eccentric - x10
Rotating sets - 1 mins rest
A) Leg extension ISO, single leg - end of unit elevated 5 inches - 3 sec Concentric, 20 sec hold at top, and 60 degrees, slow eccentric - 15kg, 20kg, 30kg
ISO push at 60 degrees strap at 70% effort - 35 secs x 40kg x 2 sets
B) Peroneal rotation ISO against wall - at 70% effort - 3x 35secs
C)Calf Raise - single leg - BW full range warmups
at slightly above neutral with 1inch ROM slow raises - SSB - 45 secs x30kg, 35kg, 40kg, 45kg
no discomfort
Olys - Clean high pull: 20kg x6, 50kg x3, 60kg x3, 70kg x3, 80kg x3, belt 90kg x3, 100kg x3
100kg is getting higher
Sumo Deadlifts - lowered fast
100kg 2x3 Belt hook grip
120kg x3 Belt straps
140kg x3 Belt straps
155kg x2 Belt straps
165kg x2 Belt straps @ RPE 7
175kg x2 Belt straps @ RPE 8 ---> Puts e1RM at 191kg
71% of e1RM - Belt. Straps - 140kg 3x4
Form was off on the heavier sets, started hips too low, and so the bar keeping pull me forward and almost stalling, wasting a lot of energy
Fixed that and it felt way easier
Rotating sets - 1 mins rest
A) Dumbbell press, rotating grip: - inline with ears - 15lbs x10, 25lbs x10
35lbs x12 @ RPE 7
35lbs 2x10 @ RPE 7/8.5
gained 2 reps, but will stay here for another week until it feels even easier
B) Single arm dumbbell row, head supported : - controlled eccentric - 45lbs x10,
65lbs 2x12 @ RPE 7/7/8.5 (+2 reps)
gained 2 reps, and 4 on last set, will go up next session
C) SSB split squat: 2 hand supported - 1 sec up, 3 sec down - BW x10, 30kg x10, 50kg x10, belt 70kg x10, 80kg x10
belt - 1 min rest between sides
90kg x10 @RPE 7 (+5kg)
90kg x8 @8
Pretty hard, but no left patella tendon pain, either as front leg or rear
(https://i.imgur.com/ylZPSNJ.jpg)
----
stretch
-
Friday 12th August 2022
Not too sore, much less than expected, but still achey all over.
Right achilles insertion area a little achey, but not too bad, feels more like a DOMs type ache
---
I bought a new set of bumper plates when Loaded Lifting had a 40% sale on their HG Bumpers.
These plates are hard like comp spec bumpers, less bounce, but without the centre steel disc.
And with the same +- 10g weight accuracy, and not too thick.
Well they arrived today, so spent much time unpacking and carting around 210kg worth of bumpers.
Lower and upper back and biceps got a bit of extra work...
My old set of bumpers were smelly and oily out of the box, but these new ones were clean and odour free
Will keep a pair of 20kg, and 10kg plates of my old set, and sell the rest
Only negative about the new plates is the lack of edge bevel which makes the 20kg plates a pain to move if they are sitting flat on the floor.
My old 20kg ones are 4mm thinner at 54mm vs 58mm so a bit annoying there.
But I can fit 6 of these new 20kg bumpers on each side of the bar, and maybe 10kg plate, but definitely a 5kg one with OSO collars
So max loading of between 270-280kg, 594-616lbs, plenty for me :)
Plus I have 4 regular rubber coated metal 20kg plates which are thinner, if needed
(https://i.imgur.com/XP8n6Gr.jpg)
-
Saturday 13th August 2022
Tendons feel achey from yesterday for some reason.... sigh
left foot feeling better
Put my bumpers plate up for sale last night and their already sold :)
----
Waking mobility work
Calf raise ISO push against wall. Single leg knee slightly bent - 70% effort 3x30 secs
External rotation ISO, elbow supported, scapular retracted and depressed - 70% effort 3x30 secs
Split squat ISO on balls of foot, rear leg straight: BW 2x 30secs
Dip belt
5kg x30 Seconds
10kg 2x35 Seconds
15kg x35 Seconds
Put front foot on a scale and it showed between 55kg and 65kg load
Bicep curl tricep extension overcoming ISO : using finger tips - 70% effort 3x30secs
Peroneal External foot rotation ISO against wall - 70% effort 3x35 secs
Shoulder health
External rotation roll up - BBall : 2x10
Ball circles at wall - BBall 2x24 (12 each direction)
Lateral ball circles at wall - Swiss Ball 2x24 (12 each direction)
Banded upper cut pulses: Light rogue mini band x6, x5
Super set
Lying face down, Palms down, arms by sides raises: 0.75kg x15, 1kg x20
Lying face down, Palms up, arms by sides raises: 0.75kg x15, 1kg x20
Lying face down, arms straight out to sides, Palms down raises: 0.75kg x15, 1kg x20
-
Sunday 14th August 2020
Fat loss cycle 3 - Week 13
Height - 5'8.5"
weighed - 89.9kg(+0.9 ), 198lbs
waist - 35 7/8inches
hip = 42
upper thigh = 26 7/8 (-1/8)
Right calf = 16 (+1/8)
Neck = 15 7/8
Chest = 43
Right Arm (flexed) = 15.5
Wrist = 6 5/8
Tanita scale bodyfat % = 24.6% (-0.8 )
Total loss so far - weight -0.8kg Waist 2 inches BF% Tanita -1.6%
Phone app TDEE Calculator is at 3107
Averaged 2078 calories over the week, 138g protein, 136g carbs, 102g fat.
Not sure if these numbers are correct as I ate way less, and yet somehow weighed more, and no change in waist size...
Waking mobility work and and lots of stretches
Single leg squat ISO, front rail supported with hands - 60 degrees - heel off the floor - 3 x 35secs
Peroneal External foot rotation ISO against wall - 70% effort 3x30 secs
Single leg standing adduction ISO, against bench, leg slightly bent - 70% effort 3x30 secs
-
Monday 15th August 2022
Felt like I was ready to train again
tried a set of 10 sec running on the spot after the BBall dribbling, and felt slight twinges in my right achilles insertion area, that certain spot to the inner left side. So still more work to be done.
First session with my new bumper plates, and it was money well spent.
Sliding on the plates feels so smooth, and somehow the 20kg plates feel easier to carry around and load.
Much tighter tolerance on the bar, plus accurate weight made the bar feel solid and silent.
I also got some olympic lifting rubber change plates at the same time, super accurate and hug the bar tight, so don't bounce and clang around on the olys.
----
Waking mobility work and upper body stretches - lat and pec stretches
Earlier in the day
Single leg adduction ISO against bench, leg slightly bent : - 70% effort 3x35 secs
Shoulder health
External rotation roll up - Swiss Ball : 2x10
Ball circles at wall - Swiss Ball 2x24 (12 each direction)
Lateral ball circles at wall - Swiss Ball 2x24 (12 each direction)
Banded upper cut pulses: Light rogue mini band x6, x6
the last one gives me crazy burn and pump in all the shoulder muscles, upper back and serratus
Soft tissue work - for whole body
Tendon health+rehab - Low fatigue Week 6 - day 1
Bodyweight with shoes, winter clothing - 92kg
general mobility drills
Single leg adduction ISO against bench, leg slightly bent : - 70% effort 3x30 secs
Peroneal External foot rotation ISO against wall - leg slightly bent 70% effort 3x30 secs
BBall dribbling and control drills : 15 mins - good, crisp
split squat ISO, rear leg straight, on balls of feet, at 90 degrees knee angle - x 35 secs
Front plank hold: x 35secs
Glute bridge hold, with knees pushed inwards x35secs
Side plank, legs bent, upper leg abducted: x 35 secs
Rotating sets 1 mins rest
A) Leg extension ISO, single leg - end of unit elevated 5 inches - 3 sec Concentric, 42 sec hold at 60 degrees, slow eccentric - 15kg, 20kg, 25kg,
45 sec ISO push against 60 degrees strap at 70% effort - 30kg, 32.5kg, 35kg, 37.5kg
changing things up for straight ISOs at 60 degrees, using arms to pull the weight into place and to unload afterwards
B) SSB or weighted single leg Calf raise - 3 sec down, fast up, 1 sec hold at top - BW x10 full range
1 sec up, 2 sec hold, 3 sec down reps to neutral - 30kg x6, 35kg x8, 40kg 3x8 @ RPE 8
C) Power snatch:
All caught with straight legs
20kg x10 - 5 low hang, 5 high hang
30kg x5 - 3 floor, 2 hang
35kg x3
40kg x3
45kg x3 - Felt near limit
Dropping the bar onto my new rubber pad setup was quiet and shock/vibration free.
I stopped these last time around because my inner right wrist, was strained from the angle the wide grip puts my wrist in and they were once again strained when I hit the heavier weights :/
Should have worn my wrist wraps... had to put them on for squats
Half kneeling weight shift: - 10kg plate 5x10 secs
Rotating sets 2 mins rest
A) Flag press, 2 handed: - scapular retracted and depressed: plates 5kg x12, 10kg 2x15 @ RPE 6/7
A) Squats - oly shoes
did one set of each with a mins rest
Front squat - slow tempo - 20kg x5, 40kg x4, 60kg x3 (half squat)
Low bar squat - slow eccentric - 60kg x5, 75kg x3, belt on 90kg x3, 105kg x3, 115kg x3
High bar squat: - slow eccentric - 20kg x10, 40kg x5, 60kg x3, 75kg x3, belt on 90kg x3, 105kg x3, 115kg x3, 125kg x2, 135kg x2
belt, 3 sec eccentric
145kg x2 @ RPE 8.5 - puts e1RM at 160kg (+10kg from last week)
71% of e1RM - controlled down, explode up -
belt - 112kg 5x4
135kg x2 felt easier, so I slapped on 145kg and it went down ok.
Narrower stance today, with feet more forward facing. Felt nicer, stronger and more stable.
Almost like my jump stance. Could push with my legs better
But you do lean more forward though, felt my back and glutes work more
Still have hip shift issues :/
The new bumpers and my Ohio power bar feeling stiff, stable and silent, made squats feel almost leg press like, especially on low bar squats
More so with the narrower and more forward foot stance, even foot pressure.
Also did whole session in Nike Romaleos 4 AMP oly shoes. They felt better today, maybe they are finally breaking in, especially after doing the calf raises in them. The front of the shoe felt more flat with the ground instead of tipping me forward like when they were new and stay curved up even under load.
The shoes are nicely colour coordinated with the plates :)
(https://i.imgur.com/KtclXeK.jpg)
B) Close grip triangle push up: BW x12 on bench, BW x10
10kg plate on upper back - BW x20, x14 @ RPE 8
Felt harder today. Put hands on scale, and it read 62.5kg with the plate on my back.
So I can ultra close grip bench 60kg for 20+ reps :)
Rotating sets 2 mins rest
A) SSB Good Morning: - belt, oly shoes - 30kg x10, belt 50kg x10
belt
70kg x8 @ RPE 7
80kg x6 @9
75kg 2x4
B) Tibilias Wall raise - against side of car, in oly shoes - BW x 10
+10kg plate in hands x10, x8, x8 @ RPE 9/8/8
Rotating sets 2 mins rest
A) High angle rows - 20kg x12, 40kg x10, belt 60kg x6
belt
75kg 3x6 @RPE 6/7/8
B) Leg Curl - single leg - end of unit elevated 5 inches - toes pointed, explosive - 10kg x10
20kg x11, x9 @8 (+1 rep each set )
----
A) Suitcase carry, unilateral, marches in place: - 35lbs x15, 45lbs 2x20
B) Dumbbell Curl - 2 sec up, 3 secs down - 15lbs x10, 20lbs x10, x8 @ RPE 8/9
Single arm deadlift hold: - 10secs x 40kg, x50kg, x50kg - left arm near failure on last set
see if these can help my forearm and elbow tendons
-
Tuesday 16th August 2022
Not all that tired feeling
Pretty sore all over - especially my quads, erectors and calves
----
Waking mobility work and upper body stretches - lat and pec stretches
Wall sit, heels off the floor - 60 degrees, pushing into floor at 70 % effort 3 x 45 secs
Peroneal External foot rotation ISO against wall - leg slightly bent - 70% effort 3x45 secs
Single leg adduction ISO against bench, leg slightly bent : 3x45 secs
Walk - 20 mins
-
Wednesday 18th August 2022
Felt pretty good today, could have done a main session
----
While lying in bed, upon waking
Subscapularis ISO push, lying on back : 3x 40secs
External rotation ISO, scapular retracted and depressed : 3x 40secs
Pec minor stretch, posterior shoulder ISO combo, lying on back : 3x 40secs
Sartorius, lying on back, stretched ISO push : 3x 40secs
Waking mobility work and upper body stretches - lat and pec stretches
Shoulder Health and tendon rehab
External rotation roll up - BBall : 2x12
Ball circles at wall - Swiss Ball 2x24 (12 each direction)
Lateral ball circles at wall - Swiss Ball 2x24 (12 each direction)
Banded upper cut pulses: Light rogue mini band 2x6
Bar hangs - BW x 30secs, wide chin grip x 30 secs, Wide grip x 30secs, narrow chin grip x 30 secs
Rotating sets
A) Wall sit, heels off the floor - 60 degrees, pushing into floor at 70 % effort - BW x 45 secs
+10kg plate on hip x 45 secs
+20kg 2x45 secs
B) Peroneal External foot rotation ISO against wall - leg slightly bent - 70% effort 3x45 secs
C) SSB single leg Calf raise ISO: - at neutral position - 45 secs x BW, 30kg, 40kg, 50kg, 60kg
60kg near limit, but no pain. I once used 90kg on these, can't even fathom how I did it back then!
Leg extension ISO, single leg - end of unit elevated 5 inches - lifted weight into position with arms helping, and then using arms to lift weight off
30 sec ISO push against 60 degrees strap at 70% effort - x 15kg, 20kg, 30kg, 40kg
Lying face down, Palms down, arms by sides raises: 0.75kg x10, 1kg x12
Super set
Lying face down, Palms up, arms by sides raises: 0.75kg x15, 1kg x30
Lying face down, arms straight out to sides, Palms down raises: 0.75kg x15, 1kg x30
Walk - 23 mins
-
Thursday 18th August 2022
Whole body moderately sore! Did not expect to get as sore as I have from the ISOs
My quads/rectus femoris, biceps, cuffs, calves, hamstrings (?) especially.
Had planned to train today, but will just rest
----
While lying in bed, upon waking
Single Bent leg, internal rotation ISO - 3x 30secs
both sides had a 5/10 pain in the adductor region, just resisting gravity... so something up here
Waking mobility work and upper body stretches
-
Friday 19th August 2022
Feeling good again, soreness down a lot over night
Aother long ass session, will make tweaks to get things back down!
----
While lying in bed, upon waking
Single Bent leg, internal rotation ISO - 3x 30secs
both sides had a 5/10 pain in the adductor region
Morning mobility work and upper body stretches
Soft tissue work for whole body
Tendon health+rehab - Low fatigue Week 6 - day 2
Bodyweight with shoes, winter clothing - 91.5kg
BBall ball control and dribbling - 5 mins - good
split squat ISO, rear leg straight, on balls of feet, at 90 degrees knee angle - x 30 secs
Front plank hold: x 30secs
Glute bridge hold, with knees pushed inwards x30secs
Side plank, legs bent: x 30 secs
Heel touch downs, single leg, off 7 inch step: - slow eccentric - x10
Half kneeling weight shift: - 10kg plate 5x10 secs
A) Leg extension ISO, single leg - end of unit elevated 5 inches - 3 sec Concentric, 20 sec hold at top, 60 degrees, 6 sec eccentric - 15kg, 20kg, 25 kg
3 sec Concentric, 40 sec hold at 60 degrees, 6 sec eccentric x 30kg, 30kg, 32.5kg
B) SSB Calf Raise - single leg - 3 sec down and 1 sec up, 1 sec hold at top - full range BW x8,
3 secs down to neutral, explode up, 1 sec hold at top - 30kg x8, 35kg x8, 40kg x8, 45kg 2x8
1/10 pain on right Achilles insertion area on 40kg set, 2/10 on first 45kg set, but fine on the next one
C) Power Clean - 20kg x8 (Warm up) 4 from low hang, 4 hi hang
40kg x6 (Warm up) 3 floor, 3 hang
50kg x6 (Warm up) 3 floor, 3 hang
wrist wraps
60kg x3
65kg x3, 2x4
Ok, but form still feels dicey. Will drop these to save time, just don't feel I am getting much benefit from them
Pull-up Scapular shrugs: - BW x12 Wide grip BW x12, Chin grip x12
Rotating sets - 2 mins rest
A) Chin up - leg assisted x10
controlled eccentric - BW (92kg) x3
chain belt
+5kg x3
+10kg x2
+15kg x2 @
+20kg x2 @7 --> puts e1RM at 122kg total weight
75% of e1RM - +2.5kg 3x4 - all reps shoulders to bar and fast
Pull Up: BW x4 - Right lower bicep area hurt
B1) Safety bar Squat - Oly shoes - controlled eccentric - 30kg x6, 70kg x6, belt 90kg x6
110kg x6 @ RPE 6
B2) High bar squat: - Oly shoes - controlled eccentric - 20kg x5, 60kg x5, belt 90kg x4, 110kg x3
belt
125kg x9 RPE @8.5
This put e1RM around 169kg
Haven't repped out on squats in quite some time, had the urge to see where things were.
So not so low fatigue this session :) But I did stop after that rep out
Used new shoulder width, foot more forward stance.
Even when it got hard I did not have any major left hip shift issues... interesting...
C) Single leg split stance tibialis raise, in oly shoes - BW x12, x10 @ RPE 8
+5kg x8 @ RPE 9
Rotating sets - 1 mins rest
A) Offset, semi single arm pushup on bench: - on 20 inch bench BW x3
20 inch bench -
BW x 12 @ RPE 8 (+2 reps)
BW x8, x7 @ RPE 8
B) Split leg Romanian Deadlift - 20kg x8, 40kg x8, 45kg x8, 50kg x8, 55kg x8 @ RPE 6
C) Suitcase carry, single arm, high knee marches in place: - 45lbs x20
-
Saturday 20th August 2022
Feel ok mood and energy wise, but man pretty sore all over.
My quads are crazy sore, along with my erectors (in a good way), biceps, lats
----
Waking mobility work and upper body stretches
Seated, single leg push into floor ISO heel off the floor, 90 degree knee angle - 50% effort 4x45 secs
-
Sunday 21st August 2022
Fat loss cycle 3 - Week 14
Height - 5'8.5"
weighed - 90kg (+0.1 ), 198lbs
waist - 35 7/8inches
hip = 42
upper thigh = 27 1/8 (+0.25)
Right calf = 16
Neck = 15 7/8
Chest = 43
Right Arm (flexed) = 15.5
Wrist = 6 5/8
Tanita scale bodyfat % = 24.7% (+0.1 )
Total loss so far - weight -0.7kg Waist 2 inches BF% Tanita -1.5%
Phone app TDEE Calculator is at 2828 calories
Averaged 2790 calories over the week, 181g protein, 178g carbs, 141g fat.
No major change this week apart from my legs blowing up
Big drop in soreness, felt decent enough
Spring is approaching, had the urge to go to the BBall courts and just dribble/shoot around
Achilles and left patella tendon, while not fully healed felt good enough to start loading them lightly
----
While lying in bed, upon waking
Single Bent leg, internal rotation ISO - 3x 45 secs
both sides had a 5/10 pain in the adductor region on first set which decreased by third set
Sartorius, lying on back, stretched ISO push : 4x 45secs
2 sets holding leg in the air , resisting gravity, 2 sets pushing down into bed at 70% effort
Waking mobility work and upper body stretches
soft tissue work on feet and calves
BBall practise session at WLC outdoor courts - 40 mins
Bodyweight without shoes ?
At the courts
Seated, single leg push into floor ISO heel off the floor, 90 degree knee angle - 70% effort 3x45 secs
Calf raise ISO push against wall. Single leg knee slightly bent - 70% effort 3x45 secs
Dribbling drills - 15 mins
Low to medium intensity shooting and dribbling and moves
did a few layups off 1 and 2 legs
----
5 x 3 inch hop landing on 1 leg, alternating sides
stretch
It's like I never took a break, shooting, moves and timing was still decent
No discomfort from my achilles or left patella tendon during session.
Some random minor twinges from right inner left side heel post session, but nothing out of the ordinary or worse than before.
-
Monday 22nd August 2022
A little achey feeling, but no major soreness.
I was expecting to be much more sore
tendons feel decent - no flare ups
----
While lying in bed, upon waking
Single Bent leg, internal rotation ISO - 3x 45 secs
both sides had a 4/10 pain in the adductor region on first set which decreased by third set
Sartorius, lying on back, stretched ISO push : 4x 45secs
2 sets holding leg in the air , resisting gravity, 2 sets pushing down into bed at 70% effort
Subscapularis ISO push, lying on back : 3x 45secs
External rotation ISO, scapular retracted and depressed : 3x 45secs
Pec minor stretch, posterior shoulder ISO combo, lying on back : 3x 45secs
lying on back, palms up by side, arm ISO push : 3x 45secs
Bicep curl tricep extension overcoming ISO : 3x 45secs
Waking mobility work and upper body stretches - lat and pec stretches
Shoulder Health and tendon rehab
Wood chop ISO push : each side 3x 45secs
Split squat ISO on balls of foot, rear leg straight: 45 Seconds
Seated, single leg push into floor ISO heel off the floor, 90 degree knee angle - 70% effort 3x45 secs
Calf raise ISO push against wall. Single leg knee slightly bent - 70% effort 3x45 secs
External rotation roll up - BBall : 2x12
Ball circles at wall - Swiss Ball 2x24 (12 each direction)
Lateral ball circles at wall - Swiss Ball 2x24 (12 each direction)
Banded upper cut pulses: Light rogue mini band 2x6
Lying face down, Palms down, arms by sides raises: 1.6kg 2x10
Super set
Lying face down, Palms up, arms by sides raises: 1.6kg 2x20
Lying face down, arms straight out to sides, Palms down raises: 1.6kg 2x20
Walk - 24 mins
stretch
-
Tuesday 23rd August 2022
Felt Ok today, but right QL feeling achey.
----
While lying in bed, upon waking
Single Bent leg, internal rotation ISO - 3x45 secs
both sides had a 4/10 pain in the adductor region on first set which decreased by third set
Sartorius, lying on back, ISO : 3x 45secs
holding leg in the air, resisting gravity
Pec minor stretch, posterior shoulder ISO combo, lying on back : 3x 45secs
----
Waking mobility work and upper body stretches
Soft tissue work for whole body
Tendon health+rehab - Low fatigue Week 6 - day 3
Bodyweight with shoes, winter clothing - 91.6kg
BBall ball control and dribbling drills - 7mins OK
split squat ISO, rear leg straight, on balls of feet, at 80 degrees knee angle - x 30 secs
Front plank hold: x 30secs
Glute bridge hold x30secs
Side plank, legs bent: x 30 secs
Rotating sets - 1 mins rest
A1) Leg extension ISO, single leg - end of unit elevated 5 inches - 3 sec Concentric, 10 sec hold at top, 30 sec hold at 60 degrees, slow eccentric - 15kg, 20kg
A2) Seated, single leg push into floor ISO heel off the floor, 90 degree knee angle - 70% effort 2x45 secs
B) Peroneal rotation ISO against wall - at 70% effort - 3x 45 secs
C)Calf Raise - single leg - BW full range warmups
at slightly above neutral with 1 inch ROM slow raises - SSB with slight knee bend - 45 secs x30kg, 40kg, 40kg, 40kg
Adding the slight knee bend feels like it loads the achilles much more
Heel touch downs, single leg, off 7 inch step: - slow eccentric - x10
Half kneeling weight shift: - 10kg plate 5x10 secs
Olys - Clean high pull: 20kg x6, 60kg x3, 80kg x3, 90kg 2x3
High bar squat: - Oly shoes - controlled eccentric - 20kg x10, 60kg x7, 80kg x7, 100kg x3, belt 100kg x3, 115kg 2x3
belt
130kg x9 RPE @9
130x5 RPE @7
This put e1RM around 173kg
Made bigger jumps during the warm up sets and 100kg felt much harder than usual, but 115kg and 130kg all felt ok
I didn't expect to do 130kg for this many reps, but after the first 3 felt easier than expected, I decided to keep repping it out.
Sumo Deadlifts - lowered fast - Belt, hook grip - 90kg x3, 120kg x3
Belt straps
140kg x6, x5 @ RPE 6
140kg felt surprisingly easy, even after squats. Used narrower stance, semi-sumo, which could be a reason.
Rotating sets - 1 mins rest
A) Dumbbell press, rotating grip: - inline with ears - 15lbs x10, 25lbs x10
35lbs x13 @ RPE 8
35lbs 2x11 @ RPE 8
+1 rep each set
B) Single arm dumbbell row, head supported : - controlled eccentric - 45lbs x10,
67.5lbs x12 @ RPE 8
70lbs 2x10 @ RPE 7/8
Bumped up dumbbell 5lbs
C) SSB split squat: 2 hand supported, oly shoes - 1 sec up, 3 sec down - BW x12, 30kg x10, 50kg x8, 70kg x8
2 min rest between sides
80kg x10 @RPE 7.5
80kg x8 @7
Rotating sets 2 mins rest
Single arm deadlift hold: - 10 sec hold x 40kg, 50kg, 55kg, 55kg Left hand near failure
Jefferson curl, single dumbbell, 3 position - alternating to front, left and right - 15lbs x7, 25lbs x10, 35lbs x10
-
Wednesday 24th August 2022
Damn, heayy soreness all over - especially my quads, calves, hamstrings, erectors
There is a significant difference in soreness/muscle damage when I do these hard near failure sets
compared to higher volume, but low fatigue sets, even with heavy 2-3s
But I don't feel tired or drained, so that's a change from before, even though these sessions are crazy long!
----
Waking mobility work and upper body stretches - lat and pec stretches
Split squat ISO on balls of foot, rear leg straight: 45 Seconds
Seated, single leg push into floor ISO heel off the floor, 90 degree knee angle - 70% effort 3x45 secs
Calf raise ISO push against wall. Single leg knee slightly bent - 70% effort 3x45 secs
Bar hangs - pull up grip x 30secs - feet supported, x 30secs
Wide grip x 30 secs - semi feet supported
Wide chin grip x 30secs - feet supported
Narrow chin grip x 30 secs - feet supported
Pull up grip x 30secs
Walk - 22 mins
Release traps, biceps, tricep, forearms, and lats/subscap on Ironmaster bench chin up bar attachment, when set to a low incline angle
So I figured out this today - when set up like this, all those chin handles and the bar itself makes for nice hard pointy things to put deep pressure on muscles :)
(https://i.imgur.com/k9WONSd.jpg)
-
Thursday 25th August 2022
Still fairly sore, but feeling decent mood wise, and body feels cripsy
Achilles feel good, even after that combo of intensive ISOs and walking yesterday
Lightest bodyweight in a while, down to 88.6kg this morning, looking leaner.
----
While lying in bed, upon waking
Single Bent leg, internal rotation ISO - 3x 45 secs
both sides had a 4/10 pain in the adductor region on first set which decreased to 1/10 by third set
Pec minor stretch, posterior shoulder ISO combo, lying on back : 3x 45secs
Waking mobility work and upper body stretches - lat and pec stretches, dislocates
Shoulder Health and tendon rehab
Bicep curl ISO, stretched range: 2x 25 secs
Hammer curl tricep extension overcoming ISO : 2x 45secs
External rotation ISO, scapular retracted and depressed : 3x 45secs
Split squat ISO on balls of foot, rear leg straight: 45 Seconds
Seated, single leg push into floor ISO heel off the floor, 90 degree knee angle - 70% effort 3x45 secs
Calf raise ISO push against wall. Single leg knee slightly bent - 70% effort 3x45 secs
Peroneal rotation ISO against wall - at 70% effort - 3x 45 secs
Wood chop ISO push : each side 3x 45secs
External rotation roll up - Swiss Ball : 2x12
Ball circles at wall - Swiss Ball 2x24 (12 each direction)
Lateral ball circles at wall - Swiss Ball 2x24 (12 each direction)
Lying face down, side butterfly raise: 1.6kg 2x12
feeling way easier now
Super set
Lying face down, arms straight out to sides, Palms down raises: 1.6kg x20,2x30
Lying face down, Palms up, arms by sides raises: 1.6kg 2x30
Getting much easier, will go up to 2kg next time.
-
Friday 26th August 2022
had planned to train today, but poor sleep, still sore, and tweaking a muscle, intercostal in my left rib area ( I think the ISO wood chop last night did it...)
means I should skip it to fight another day
----
While lying in bed, upon waking
Single Bent leg, internal rotation ISO - 3x 45 secs
both sides had a 4/10 pain in the adductor region on first set which decreased to 1/10 by third set
Pec minor stretch, posterior shoulder ISO combo, lying on back : 3x 45secs
Waking mobility work and upper body stretches - lat and pec stretches
Split squat ISO on balls of foot, rear leg straight: actively pushing into floor - 3 x 45 Seconds
I need to get back into seated calf raises.
In the past I have used my Safety squat bar on the squat rack safety arms to do this.
The SSB pad is nice for this, doing it one side at a time, with a bumper plate for the toes.
The angle leverage on the bar against the safeties makes it much harder than straight weight, like a land mine
But it gets super awkward to slip the pad over your knee, and I stopped it due to pressure on my then left quad tendon injury.
I don't know why I didn't think of it before, but my Ironmaster leg extension attachment is perfect to do seated calf raises!
Put my folding stool in front of the upper leg curl pad, bumper plate for toes.
And maybe a block of wood to raise the arm up before and after getting into position, like on a proper seated calf raise machine.
Either wedge it inbetween the vertical part of the arm and bench leg, or under the horizontal part of the arm to prop it up
And the inner upper pad, the non movable one can maybe used for ISO seated calf raises - have to check tomorrow if it's high enough
Putting toes on the bench legs
Other things like belt squat, standing up higher on blocks or hip thrust can also be done as well on the the pads :)
And since the bench tilts/incline there are probably other things like weighted abs, hip flexor raises, machine press, back extension, rows etc to be had
(http://forum.bodybuilding.com/attachment.php?attachmentid=4229543&d=1331568231)
Some variations on this idea on a commercial leg extension machine :)
http://www.youtube.com/watch?v=kivABH6ohOg
http://www.youtube.com/watch?v=B9_myFjUb5E
-
Saturday 27th August 2022
Still a little sore, but better sleep, and that certain crispy feeling in my legs and hips when doing my waking mobility work and bodyweight sumo deadlifts
told me my body was ready to train again
Left rib still hurts when I take a big breath, but much better
----
Waking mobility work and upper body stretches - lat and pec stretches
Soft tissue work - for whole body
Tendon health+rehab - Low fatigue Week 7 - day 1
Bodyweight with shoes, winter clothing - 91.6kg
general mobility drills
Sartorius leg lift ISO, while pressing foot against wall - 70% effort 3x45 secs
Peroneal External foot rotation ISO against wall - leg slightly bent 70% effort 3x45 secs
split squat ISO, rear leg straight, on balls of feet, at 90 degrees knee angle - x 30 secs
Front plank hold: x 30secs
Glute bridge hold, with knees pushed inwards x30 secs
Side plank, legs bent, upper leg abducted: x 30 secs
Rotating sets 1 mins rest
A) Leg extension ISO, single leg - end of unit elevated 5 inches - 3 sec Concentric, 42 sec hold at 60 degrees, slow eccentric - 15kg, 20kg, 25kg,
45 sec ISO push against 60 degrees strap at 70% effort - 30kg, 32.5kg, 35kg, 37.5kg
left patella tendon felt a little achey today
B) Suitcase carry, unilateral, marches in place: - 35lbs 2x10
warm up core and QL
Half kneeling weight shift: - 10kg plate 6x10 secs
High bar squat: - slow eccentric - 20kg x10, 40kg x10, 60kg x10, 75kg x6, 90kg x5, belt on 105kg x5, 120kg x5
belt, controlled eccentric
130kg x5 @ RPE 6.5
140kg x5 @ RPE 8.5 - puts e1RM at 168kg
Squats didn't feel too heavy on my back, and good form overall.
Getting ever closer to my 140kg x10 goal.
Flag press, 2 handed: - scapular retracted and depressed: plates 5kg x12, 10kg 2x15 @ RPE 5/6
Rotating sets 1-2 mins rest
A) SSB Good Morning: - oly shoes - 30kg x10, 50kg x10, belt on 60kg x8, 70kg x8
belt
80kg x8 @ RPE 7
85kg x8 @ RPE 8
B) Close grip triangle push up: BW x12 on bench, BW x10
10kg plate on upper back x8
15kg in backpack X 16 @ RPE 7 (PR!!)
15kg x12 @6
C1) SSB or weighted single leg Calf raise ISO: - knee slightly bent - BW x 45 secs
45 secs x 30kg, 50kg, x60kg x60kg
C2) SSB or weighted single leg Calf raise - 3 sec down, fast up, 1 sec hold at top - 3/4 ROM -
50kg x10 @ RPE 7
60kg x10 @8
Pain free
D) Tibilias Wall raise - against side of car, in oly shoes - BW x 10
+10kg plate in hands x9 @ RPE 8
3x8 @ RPE 7
lower RPE on all sets
Rotating sets 2 mins rest
A) High angle rows - 20kg x12, 40kg x10, belt 60kg x6, 70kg x8
belt
80kg x8 @RPE 8.5
B) Ghetto Seated calf raise, single leg: on IronMaster leg extension attachment
Tempo 3 secs up and down - 20kg x10, 40kg x10
60kg x12 @ RPE 5
70kg x12 @8
It worked fairly well, but since I had the bench inclined up a bit, the stack felt like tipping at the top...
And the lever arm is much shorter than proper units, so even with one leg, I will need to use 80kg to get a decent load.
The load rating of this attachment is 90kg... so probably not viable long term, but it felt comfortable
Might feel heavier doing in on the opposite side
(https://i.imgur.com/LGwOF5K.jpg)
Leg Curl - single leg - end of unit elevated 5 inches - toes pointed, explosive - 10kg x10
15kg x10 @ REP 7
17.5kg x12, x10 @RPE 8
-
i just picked up a used bench today that has one of those attachments on the end, had not occurred to me to do calf raises with it. will have to give that a try.
-
i just picked up a used bench today that has one of those attachments on the end, had not occurred to me to do calf raises with it. will have to give that a try.
You will need a block of wood or something similar to prop the arm up so you can get into position, unless you want to curl the weight up everytime :)
-
Sunday 28th August 2022
Fat loss cycle 3 - Week 15
Height - 5'8.5"
weighed - 89.6kg (-0.4 ), 197.5lbs
waist - 35.75 inches (-1/8)
hip = 42
upper thigh = 27 1/8
Right calf = 16 1/8 (+1/8)
Neck = 15 7/8
Chest = 43
Right Arm (flexed) = 15.5
Wrist = 6 5/8
Tanita scale bodyfat % = 24% (-0.7 )
Total loss so far - weight -1.1kg Waist 2 1/8 inches BF% Tanita -2.1%
Phone app TDEE Calculator is at 2739 calories
Averaged 2556 calories over the week, 197g protein, 142g carbs, 125g fat.
This is probably the biggest my calves have ever measured while weighing under 90kg
I sure have been working them hard thanks to achilles issues....
Moderately sore all over from yesterday, but feel decent enough
BBall practise session at WLC outdoor courts - 40 mins
Bodyweight without shoes ?
At the courts
Split squat ISO on balls of foot, rear leg straight: x 30secs
Wall sit, heels off the floor: x 45secs
Wall sit, single leg. heels off the floor : 2x 45 secs
Internal leg rotation ISO, side of leg into bench top 2x 45secs
Calf raise ISO push against wall. Single leg knee slightly bent - 70% effort 3x45 secs
Dribbling drills - 30 mins
Low to medium intensity shooting and dribbling and moves
did a few layups off 1 and 2 legs
----
5 x 3 inch hop landing on 1 leg, alternating sides
Pogo hops - low intensity 3x 50
stretch
Same as last week, no pain
Sore/stiff upper back made shooting a bit tough
They finally added chain nets to the rims here, so I don't have to bring my Black net anymore, plus a slightly lower jump target :)
The courts were busy so I didn't get to shoot much until right a the very end, mostly did dribbling drills
And a few Euro step practise
(https://i.imgur.com/wQg4UfY.jpg)
Arm session - back at home
Skipped arm stuff the last couple of sessions, figured I'd do them today on their own
Rotating sets 2 mins rest
A1) Dumbbell Bicep Curl: controlled eccentric - 15kg x10
25kg x8 @7
25kg x8 @7.5
A2)Incline dumbbell curl:- controlled eccentric - 25kg x5 @8
A3) Incline Hammer curl: - controlled eccentric - 15kg x10
20kg x9 @8 - right arm 3/10 lower bicep area pain
B1) Lying dumbbell tricep extensions: - 15kg x10
25kg x10 @7
25kg x8 @7
B2 Single arm over head tricep extension:- Controlled eccentric, out to the side - 15kg x10
25kg x12 @8
25kg x10 @8
-----------------
Single arm deadlift hold: - 40kg x10 secs
50kg x10 Secs Front
50kg x10 Secs Side
55kg x10 Secs Front. Near failure
55kg x10 Secs Side. Near failure
Bar hangs:
30 Secs x Pull up grip
30 Secs x Wide grip
30 Secs x Chin grip, feet supported
30 Secs x Pull up grip
-
Monday 29th August 2022
Minor aches, feeling decent
Held back on the arm work yesterday, and thankfully no major DOMs
Achilles feeling OK
rest day
----
Waking mobility work and upper body stretches - lat and pec stretches
Single leg calf raise ISO, knee slightly, above parallel - 3x50 secs
Wall sit, single leg - 60 degrees 3x50 secs
felt really good after these
A Rogue Scout reverse hyper came up for sale second hand. Seriously tempted...
It's foldable and portable, a major selling point for me in my garage setup
Everything I get has to serve more than one purpose
But it's more than a one trick pony, for reverse hypers only, although it also makes a nice table top :)
You can do leg extensions, and leg curls, more like a seated leg curl machine where the posterior chain is stretched
Plus other more cable type movements like rows, face pulls, curls, extensions and chest supported variants by lying on top the bench
But unlike other machines, the arm has some swing to it, which can be an advantage plyometric wise and safety wise for single joint movements
(https://gumtreeau-res.cloudinary.com/image/private/t_$_s-l800/gumtree/19aaecb1-cebf-4d72-ac67-d045ed1a47b0.jpg)
(https://assets.roguefitness.com/f_auto,q_auto,c_limit,w_1600,b_rgb:ffffff/catalog/Strength%20Equipment/Strength%20Training/Lower%20Body%20Training/WESTSIDEGROUP/WESTSIDEGROUP-WEB3_jgy4a6.png)
(https://i.imgur.com/anWYVZF.jpg)
(https://i.imgur.com/0QVxpfr.jpg)
-
Tuesday 30th August 2022
felt ok
Planned to train but called it off last minute, and just did ISOs later that night
----
Waking mobility work and upper body stretches - lat and pec stretches, dislocates
Shoulder Health and tendon rehab
Sartorius, seated ISO push against opposite leg - 3x 45secs
External rotation ISO, scapular retracted and depressed : 3x 45secs
Bicep curl ISO, stretched range: 2x 45 secs
Hammer curl tricep extension overcoming ISO : 2x 45secs
Split squat ISO on balls of foot, rear leg straight: 45 Seconds
Wall sit, single leg - 3x45 secs
Bent Knee Calf raise ISO push against wall/pad- 70% effort 3x45 secs
Peroneal rotation ISO against wall - at 70% effort - 3x 45 secs
External rotation roll up - Swiss Ball : 2x12
Ball circles at wall - Swiss Ball 2x24 (12 each direction)
Lateral ball circles at wall - Swiss Ball 2x24 (12 each direction)
Lying face down, side butterfly raise: 2kg x12, x8 @ RPE 8/7
upped weight 0.4kg
Super set
Lying face down, arms straight out to sides, Palms down raises: 2kg 2x20
Lying face down, Palms up, arms by sides raises: 2kg 2x20
upped weight 0.4kg
-
Wednesday 31st August 2022
Upper back a bit a achey.
Tendons liking the single leg wall sit and bent knee into wall calf raise.
Been thinking that I need to start targeting the soleus, as Achilles healing has plateaued somewhat just hitting mostly the gastroc part.
It just doesn't feel like tension is reaching the right spots.
----
Morning mobility work and upper body stretches
Tendon health+rehab - Low fatigue Week 7 - day 2
Bodyweight with shoes, winter clothing - 91.9kg
A bit of dancing... music was playing, just couldn't help it while setting up for the workout :)
BBall ball control and dribbling - 5 mins - decent
split squat ISO, rear leg straight, on balls of feet, at 90 degrees knee angle - x 30 secs
Front plank hold: x 30secs
Glute bridge hold, with knees pushed inwards x30secs
Side plank, legs bent: x 30 secs
Heel touch downs, single leg, off 7 inch step: - slow eccentric - x10
Half kneeling weight shift: - 10kg plate 6x10 secs
A) Leg extension ISO, single leg - end of unit elevated 5 inches - 3 slow reps, 10 sec hold at top. 30 sec hold at 60 degrees - 15kg, 20kg
B) SSB bent Calf Raise ISO - single leg - stretch range - 45 secs x 10kg, 20kg, 30kg, 40kg, 40kg
2/10 pain on right Achilles inner insertion area on both 40kg sets
2 for 1 - loading both the patella and achilles with the bent knee
Pull-up Scapular shrugs: - BW x12 Wide grip BW x12, Chin grip x12
Rotating sets - 2 mins rest
A) Chin up - leg assisted x10
controlled eccentric - BW (92kg) x5
chain belt
+5kg x5
+10kg x5 @ RPE 7
+12.5kg x5 @ RPE 8 --> puts e1RM at 125kg total weight
B) Safety bar Squat - Oly shoes - controlled eccentric - 30kg x6, 50kg x8, 85kg x8,
belt
100kg x8
110kg x8 @ RPE 7
120kg x8 @ RPE 8.5 (PR!!!)
Puts e1RM around 154kg
7 weeks ago 100kg was pretty damn hard, have improved quite a bit since then
C) Single leg split stance tibialis raise, in oly shoes - BW x8
+5kg x10, x8 @ RPE 7/8
Rotating sets - 1 mins rest
A) Offset, semi single arm pushup on bench: - on 20 inch bench BW x3
20 inch bench -
BW x 11 @ RPE 8 (-1 rep)
BW x9 @ RPE 8
These are soul destroying, will switch to something easier on my core....
B) SSB Calf Raise - single leg - 3 sec down and 2 sec up, 1 sec hold at top - full range BW x8,
30kg x8, 35kg x8
C) Split leg Romanian Deadlift - 20kg x8, 40kg x8, 60kg 2x10 @ RPE 7
hard and easy at the same time....
Dumbbell bench press: Close grip, dumbbell touching
35x15, x12 @ RPE 7/6
Seems like anything other than ultra close grip hurts in different areas in both shoulders :/
Leg extension ISO, single leg - end of unit elevated 5 inches - 3 secs up and down - 20kg x10, 25kg x8 @ RPE 8
Reverse hyper: - incline bench at 45 degrees - BW 2x15
Ghetto Seated calf raise, single leg: on Iron Master leg extension attachment
Tempo 3 secs up and down - 40kg x10, 60kg x10, 80kg x12 @ RPE 5
Still too easy at 80kg, so not really viable
-
Thursday 1st September 2022
Sore all over - damn quads, especially VMO and glutes are crazy sore!
calves, hamstrings and upper back not far behind
right achilles insertion some inner side aches, but no flare ups from yesterday
Left patella tendon about the same
Officially spring here, looking forward to getting back into shorts!
----
Waking mobility work and upper body stretches - lat and pec stretches
rest day
I've had my Nike Romaleos 4 AMP is size 10US for a while now, still find the my outer toes a tiny bit cramped.
While my Reebok Legacy Lifter 2 fits fine at 9.5US, and Romaleos 2 a tiny bit loose at back of the shoe 10.5US
Decided to try a Romaleos 4 in size 10.5, and make use of Nike's 30 day trial policy.
Got the 4th last orange ones, and now they are sold out...
These shoes are unbelievable bright!
First impressions are the heel slip feels about the same, even though the shoe is 5mm longer and about 3mm wider.
Toes feel better, and my feet feel more in the shoe vs feeling like it's kinda "sitting on top"
In the first pic you can see the front of the shoe is much less curved up, and it's noticeable even though the new ones are not yet broken in yet.
The longer length does make the front feel more flexible
See how I go with these
(https://i.imgur.com/2gjHRsu.jpg)
(https://i.imgur.com/Wnm9nGA.jpg)
(https://i.imgur.com/UfQgxM6.jpg)
(https://i.imgur.com/LnPMiy5.jpg)
(https://i.imgur.com/z9Jm2US.jpg)
(https://i.imgur.com/OxICKwb.jpg)
(https://i.imgur.com/Eb3AGSd.jpg)
-
Been doing reverse hypers on my inclined Iromaster bench, didn't think about popping it up on the racked barbell to make it sit flat :o
But instead of using a band, I will hang a loading pin from the bench, and then attach strap to it
http://www.youtube.com/watch?v=RuNviHpHZLQ
V2
You could actually just leave the dip belt on your waist as per normal, tuck the plates behind your legs, and still do it on the safety arms or incline bench as above :)
http://www.youtube.com/watch?v=J_watf7B8Sw
-
Friday 2nd September 2022
Still fairly sore
----
Waking mobility work and upper body stretches - lat and pec stretches, dislocates
Shoulder Health and tendon rehab
Split squat ISO on balls of foot, rear leg straight: x 45 Seconds
Sartorius bent leg ISO push against opposite leg - 3x 45secs
Out of all the variants I've tried this one really hits Sartorius while still feeling stable
Wall sit, single leg - 3x45 secs
Bent Knee Calf raise ISO push against wall/pad- 70% effort 3x45 secs
Subscapularis ISO push: 3x 45secs
stretched behind the back external rotation ISO push : 3x 45 secs
Ball circles at wall - Swiss Ball 2x24 (12 each direction)
Lateral ball circles at wall - Swiss Ball 2x24 (12 each direction)
-
Saturday 3rd September 2022
Still sore... but also some new soreness in my posterior chain and upper back from yesterday
Achilles feeling good
I hesitated on getting that Rogue Scout hyper and now it's sold today :/
Was still unsure to devote the cash on something that take up room and that can done in other ways
----
Waking mobility work and upper body stretches - lat and pec stretches
Split squat ISO on balls of foot, rear leg straight: x 45 Seconds
Wall sit, single leg - 4x45 secs
Bent Knee Calf raise ISO push against wall/pad- 70% effort 2x45 secs
Calf raise ISO push against wall/pad Single leg: knee slightly bent - 70% effort 3x45 secs
Previously I did these by driving into the wall supported by my head and forearms.
Which was quite tiring on my serratus and having to do each leg... and you couldn't push super hard
I got smart today, and used a pad against a side of a wall corner, using one trap/shoulder, driving the opposite leg against it
like your pushing in a Rugby scrum.
Much better, more stable, and you can push far harder.
Did get some red marks on my traps though....
next time I'll use a foam roller in place of the pad and release my traps at the same time :)
Sartorius bent leg ISO push against opposite leg - 4x 45secs
-
Sunday 4th September 2022
Fat loss cycle 3 - Week 16
Height - 5'8.5"
weighed - 88.6kg (-1 ), 195.3lbs
waist - 35 5/8 inches (-1/8)
hip = 42
upper thigh = 27 1/8
Right calf = 16 (-1/8)
Neck = 15.75 (-1/8)
Chest = 42.5 (-0.5)
Right Arm (flexed) = 15.5
Wrist = 6 5/8
Tanita scale bodyfat % = 25.3% (+1.3 )
Total loss so far - weight -2.1kg Waist 2.5 inches BF% Tanita -0.8%
Phone app TDEE Calculator is at 2712 calories
Averaged 3005 calories over the week, 204g protein, 179g carbs, 153g fat.
Pleasantly surprised at the fat loss despite eating more, the drop in weight with increase in Tanita bodyfat% means I dropped a bunch of water weight
Still pretty sore all over, decided to rest more
------
Waking mobility work and upper body stretches - lat and pec stretches
Seated, single leg push into floor ISO heel off the floor, 90 degree knee angle - 70% effort 4x45 secs
Calf raise ISO push against wall corner/pad Single leg: knee slightly bent - 70% effort 3x45 secs
single leg eccentric squat: 5 sec eccentric, down to chair, alternating legs - BW x 6
-
Monday 5th September 2022
Soreness still present, but much less, and I have that certain crisp feeling return, so it's time to train again
----
Waking mobility work and upper body stretches
Soft tissue work for whole body
Tendon health+rehab - Low fatigue Week 7 - day 3
Bodyweight with shoes, winter clothing - 92kg
BBall ball control and dribbling drills - 7 mins - good
split squat ISO, rear leg straight, on balls of feet, at 80 degrees knee angle - x 30 secs
Front plank hold: x 30secs
Glute bridge hold x30secs
Side plank, legs bent: x 30 secs
Heel touch downs, single leg, off 7 inch step: - slow eccentric - x10
Half kneeling weight shift: - 10kg plate 5x10 secs
Reverse hyper on incline bench - BW 2x15
Rotating sets - 1 mins rest
Sartorius ISO push against opposite leg :
A1) Leg extension ISO, single leg - end of unit elevated 5 inches - 3 sec Concentric, 10 sec hold at top, 30 sec hold at 60 degrees, slow eccentric - 15kg, 20kg, 25kg
3 sec Concentric, 25 sec hold at top, 30 sec at 60 degrees - 30kg x 3 sets
B) Sartorius ISO push against opposite leg :- at 70% effort - 3x 45 secs
C)SSB single leg bent knee calf raise ISO: - Stretched range - 45 secs x BW, 30kg, 40kg, 40kg, 40kg
1/10 right Achilles insertion area pain on first 40kg set, so stayed there, even though pain subsided on later sets
Olys - Clean high pull: 20kg x6, 40kg x3, 60kg x3, 80kg x3, 100kg x3
Plus a few Power cleans on 20kg, 40kg, 60kg sets
100kg clean high pull, much higher on all reps, all to sternum, so power clean height
Sumo Deadlifts - lowered under control to soft touch - hook grip - 60kg x5, 80kg x5, belt 100kg x5, 120kg x5, 140kg x5
Belt straps
155kg x5
165kgx5 @ RPE 7 --> puts e1RM at 205kg
Late night so all lowered to soft touch. Thought about going for 175kg x5 @ RPE 8, but didn't want to risk lowering it slowly or dropping it, making a lot of noise, so stopped there.
Rotating sets - 1 mins rest
A) SSB split squat: 2 hand supported, oly shoes - 3 sec down, 2 sec up - BW x12, 30kg x8, 40kg x8
2 min rest between sides
50kg 3x8 - 2/10 left patella tendon pain in first few reps of first set
Stopped at 50kg even though, pain free on later sets. In past sessions I would continue going up to 80kg or more and then my left patella tendon would feel achey the next day.
B) Dumbbell press, rotating grip: - inline with ears - 15lbs x10, 25lbs x10
35lbs x14, x13, x12 @ RPE 8
+2 reps each set
C) SSB calf raise - single leg: - 3 secs down, 1 sec up, 3/4 ROM - BW x8, 30kg x8, 40kg 2x8
D) Single arm dumbbell row, head supported : - controlled eccentric - 45lbs x10,
70lbs x12, x11, x10 @ RPE 8 (+2 reps)
Lower right brachialis still hurting after weeks. I think tendon injury from when I did those preacher hammer curls..
So more ISOs there
Power Block tibialis raise: 5lbs x15, 15lbs x12, 25lbs x10 @ RPE 9
Discovered you can do Tb raises on a power block dumbbell, by sticking your foot into it, which also loads up all tendons around ankle pretty good.
So a third tib raise variant to use
(https://external-preview.redd.it/dkAf3CbVcvaBA7Nj53jcE1ZW7RiBiS0Ic3cBQSbhFwk.png?format=pjpg&auto=webp&s=2b0231b1cc6a5f6d1f2049b35d1a31503c01e9b6)
High bar squat: - Oly shoes - controlled eccentric - 20kg x10, 40kg x10,
60kg x10 - plus a few paused reps
70kg x7 a few paused reps
Back to a wider stance. Suits my hip structure better.
I can get so much lower like this, with my butt like 8 inches off the floor
I also found I can sit at the bottom completely relaxed like this, whereas with narrower stances, my body starts to dorsiflex the ankle to stay balanced
(https://i.imgur.com/XDDW5PD.jpg)
vs
(https://i.imgur.com/KtclXeK.jpg)
-
Tuesday 6th September 2022
Moderately sore all over, no tired feeling
Tendons feel positive, yesterday's loading and volume appears to be just the right amount
----
Waking mobility work and upper body stretches - lat and pec stretches
Hammer curl ISO, elbow on bed, stretched range - 3x 45 secs
-
Wednesday 7th September 2022
Most soreness well down
----
Waking mobility work and upper body stretches - lat and pec stretches, dislocates
Shoulder Health and tendon rehab
Internal leg rotation stretched ISO, lying on back- 3x 45secs
Hammer curl ISO, elbow on bed, stretched range - 3x 45secs
Subscapularis ISO push, lying on back : - 3x 45secs
External rotation ISO, scapular retracted and depressed : 3x 45secs
Bicep curl ISO, stretched range: 3x 45 secs
Tricep extension ISO : close grip, stretched range - 3x 45secs
Split squat ISO on balls of foot, rear leg straight: 45 Seconds
Seated leg push into floor. Single leg, heel off the floor : - 3x45 secs
Calf raise ISO push against wall corner/foam roller, slight bent knee, single leg:- 70% effort 3x45 secs
Bent knee into wall/foam roller, calf ISO push : 2x 45 secs
Single leg squat, down to chair - slow tempo x5 alternating legs - no pain
Reverse hyper: BW x15, x20, x20
Ball circles at wall - Swiss Ball 3x24 (12 each direction)
Lateral ball circles at wall - Swiss Ball 3x24 (12 each direction)
Super set
Lying face down, arms straight out to sides, Palms down raises: 2kg 2x20
Lying face down, Palms up, arms by sides raises: 2kg 2x20
-
Thursday 8th September 2022
Feel ok. Took a nap and woke up real late, so skipped main session
----
Waking mobility work and upper body stretches - lat and pec stretches, dislocates
Internal leg rotation stretched ISO, lying on back- 3x 45secs
Hammer curl ISO, elbow on bed, stretched range - 3x 45secs
Subscapularis ISO, in side lying sleeper stretch position : - 3x 45secs
External rotation ISO, in side lying sleeper stretch position : 3x 45secs
Sartorius straight leg ISO hold. Lying on back : - 2 x 45 secs
Bicep curl ISO, stretched range: 2x 45 secs
Tricep extension ISO : close grip, stretched range - 2x 45secs
Split squat ISO on balls of foot, rear leg straight: 45 Seconds
Seated leg push into floor. Single leg - 3 sets heel off the floor - 5x45 secs
Bent knee into wall/foam roller, calf ISO push : 3x 45 secs
Seated calf raise ISO push: - against kitchen bench top - 2x 45secs
-
Friday 8th September 2022
Felt more achey today than yesterday, especially my erectors and right QL
Right side QL felt beat up for some reason. Spent some time warming it up, and it felt Ok during squats, and fine on the Good mornings
Warmup/mobility drills at start of session felt sluggish.
Strength well down today on squat as well, definitely correlates
But other stuff was OK
Poor sleep I guess
----
Waking mobility work and upper body stretches - lat and pec stretches
Soft tissue work - for whole body
Tendon health+rehab - Low fatigue Week 8 - day 1
Bodyweight with shoes, winter clothing - 92kg
general mobility drills - sluggish feeling
BBall control and dribbling drills: - 10 mins - decent
split squat ISO, rear leg straight, on balls of feet, at 90 degrees knee angle - x 30 secs
Front plank hold: x 30secs
Glute bridge hold, with knees pushed inwards x30 secs
Side plank, legs bent, upper leg abducted: x 30 secs
Heel touch downs, single leg, off 7 inch step: - slow eccentric - x10
Suitcase carry, unilateral, marches in place: - 35lbs 2x10
warm up core and QL
Half kneeling weight shift: - 10kg plate 6x10 secs
Rotating sets 1 mins rest
A) Leg extension ISO, single leg - end of unit elevated 5 inches - 3 sec Concentric, 20 sec hold at top, and at 60 degrees, no eccentric - 15kg, 20kg, 25kg, 25kg
1/10 dull ache on left patella tendon at the top on 25kg sets
B) Sartorius leg lift ISO, while pressing foot against wall - 70% effort 3x45 secs
Left adductor achey on first set, pain decreasing each set
Rotating sets - 1 mins rest
A) Front Squat - oly shoes, clean grip - slow tempo - 20kg x10, 40kg x10, 60kg x3, 75kg x3
Tried these the last few session, and 60kg felt scary heavy across the shoulders, and only down to 1/4 squat depth as left patella tendon spooked me.
But it felt easy and completely pain free today up to 75kg....
B) High bar squat: - slow eccentric - 20kg x10, 40kg x10, belt on 60kg x10, 75kg x5, 90kg x5, 105kg x3, 120kg x2
belt, controlled eccentric
130kg x3 @ RPE 7
140kg x1 @ RPE 8 - puts e1RM at 145-150kg
75% of e1RM - 115kg x3
73% of e1RM - 110kg 2x3
105kg 3x3
Squat strength well down today. 140kg single felt like a 2-3 rep max, whereas last week it was more like a 7 rep max...
Oh well, autoregulated loads downwards and still got the work done.
Main work sets felt horrible though!
So front squats and high bar squats do not load the patella much, even in oly shoes and facing down the slight slope of my garage.
I get no discomfort at all, unlike on split squats.... not a bad thing though I suppose....
Flag press, 2 handed: - scapular retracted and depressed: plates 5kg x15
Rotating sets 1-2 mins rest
A) SSB Good Morning: - oly shoes - 30kg x10, belt on 50kg x80, 70kg x8, 80kg x4, 90kg x4
belt
100kg x4 @ RPE 7 PR!! - puts e1RM at 125kg
72% of e1RM - 88kg x4
100kg felt surprisingly not that hard. I also think lower reps like 4, suits good mornings much better.
I've done more in the past with low bar, but SSB is quite a bit harder. Longer lever, with the bar on your neck,
and the camber pushing the weights in front.
Plus I used a close stance, minimal knee bend and good depth
https://www.instagram.com/tv/CiVtapxPiHt (https://www.instagram.com/tv/CiVtapxPiHt)
(https://i.imgur.com/JzdCyU1.jpg)
B) Close grip triangle push up: - BW x10 on bench, BW x10
10kg in backpack x12
15kg x17 @ RPE 7 (PR!! +1 rep)
15kg x15 @7
C1) SSB or weighted single leg Calf raise ISO: - 20 secs legs straight, 20 secs bent leg x BW, 30kg, 50kg, 50kg
C2) SSB or weighted single leg Calf raise - 3 sec down, 2 secs up, 1 sec hold at top - 30kg x10, 40kg x8 @ RPE 8
3/10 right achilles insertion pain
C3) SSB or weighted single leg Calf raise - 3 sec down, 2 secs up, 1 sec hold at top - 3/4 ROM - 40kg 2x8 @ RPE 7/8
D) Tibilias Wall raise - against side of car, in oly shoes - BW x 10
+10kg plate in hands 3x10 @ RPE7/8/9
gained reps on each set
Rotating sets 2 mins rest
A) High angle rows - 20kg x12, 40kg x10, belt 60kg x8
belt
70kg x8 @RPE 8
65kg 2x8 @7
B) Leg Curl - single leg - end of unit elevated 5 inches - toes pointed, explosive - 10kg x10
15kg x10 @ REP 7
17.5kg x12, x10 @RPE 8
C) ATG SSB split squat: - 2 hand supported - 3 secs down, 2 secs up - BWx12, dumbbell in opposite hand 10kg x8, 20kg x6
30kg x6
40kg x7 -- A few 3/10 left patella tendon twinges
Squats don't load my left patella that much, but these do
-
Saturday 10th September 2022
Mild tired feeling and moderately sore all over
----
Waking mobility work and upper body stretches - lat and pec stretches
rest day
-
Sunday 11th September 2022
Fat loss cycle 3 - Week 17
Height - 5'8.5"
weighed - 88.9kg (+0.3 ), 196lbs
waist - 35.5 inches (-1/8)
hip = 42
upper thigh = 27 (-1/8)
Right calf = 16
Neck = 15.75
Chest = 42.5
Right Arm (flexed) = 15 3/8 (-1/8)
Wrist = 6 5/8
Tanita scale bodyfat % = 23.7 5.3% (-1.6 )
Total loss so far - weight -1.8kg Waist 2 5/8 inches BF% Tanita -2.4%
Phone app TDEE Calculator is at 2893 calories
Averaged 2674 calories over the week, 180g protein, 150g carbs, 137g fat.
still fairly sore, but feeling ok
Right achilles insertion didn't like the last session, a bit more achey
BBall practise session at WLC outdoor courts - 40 mins
Bodyweight without shoes ?
At the courts
Split squat ISO on balls of foot, rear leg straight: x 30secs
Dribbling drills - 30 mins
----
Step up jumps. Single leg, arm supported : 5 inch step - 3x 10 each leg
stretch
courts were busy so mostly dribbling and ball control drills.
Then I did a few shots on the netball rims, which are much smaller than a BBall rim.
Right achilles did hurt this time on a few layups :/
The step up jumps felt OK
-
Monday 12th September 2022
Moderately sore all over. Lower body especially.
Right achilles insertion is fairy sore when walking :(
But doesn't hurt when loading it with calf raises etc
----
rest and let things settle down
Did some Calf raise ISOs, holding at the top, later at night, 3x 50 secs and the pain went away.
TYR, big swim wear company is moving into the crossfit world and they have some crossfit and oly lifting shoes coming out.
Pretty keen on these L1 Lifter, first oly shoe with a wide toe box.
Toe box is like my Merrell barefoot style shoes
(https://cdn.runrepeat.com/storage/gallery/product_content/32684/merrell-vapor-glove-4-performance-14432257-720.jpg)
Dude from Squat University has been plugging them..
Maybe I will finally be happy! :)
Like the black and gold colour way, but the Camo one is sweet
https://www.tyr.com/tyr-mens-l1-lifter-1.html
(https://i.imgur.com/pTNk3w3.jpg)(https://i.imgur.com/KNqHgLJ.jpg)
(https://i.imgur.com/odGM9p5.jpg)(https://i.imgur.com/0oUBxHX.jpg)
-
Compare them to my toe squishing Nike Romaloes 4 in size 10.
The black Romaloes 2 is size 10.5, which I bought second hand for $20... is not too bad, but it's a bit long
(https://i.imgur.com/UPy2CUv.jpg)
http://www.youtube.com/watch?v=benWNDPaUBU
-
Tuesday 13th September 2022
Still fairly sore all over - Damn BBall practise creates some DOMs
Right Achilles insertion still achey when cold walking, but better
----
Waking mobility work and upper body stretches - lat and pec stretches
Shoulder Health and tendon rehab
Internal leg rotation stretched ISO, lying on back- 3x 45secs
Hammer curl ISO, elbow on bed, stretched range - 3x 45secs
Subscapularis ISO push, lying on back : - 3x 45secs
External rotation ISO, scapular retracted and depressed : 3x 45secs
Sartorius ISO push against opposite leg :- at 70% effort - 3x 45 secs
Bicep curl ISO, stretched range: 3x 45 secs
Tricep extension ISO : close grip, stretched range - 3x 45secs
Split squat ISO on balls of foot, rear leg straight: 45 Seconds
Single leg, kneeling quad push into floor ISO: - 3x45 secs
Calf raise ISO, single leg:- hold at top, 3x45 secs
Calf raise ISO, bent knee, single leg:- hold at top, 3x45 secs
Ball circles at wall - Swiss Ball 3x24 (12 each direction)
Lateral ball circles at wall - Swiss Ball 3x24 (12 each direction)
Side bend, hip supported, staggered stance, hands behind head : 3 sec hold at bottom - 2x10
Reverse hyper ISO : BW 2x 30secs - this is quite hard
Reverse hyper: BW 2x20
-
Wednesday 14th August 2022
DOMs decreasing, feeling better
Achilles back to a pain free cold walking state.
It does seem holding the calf raise ISOs at the top is loading the insertion area better for me.
The calf is definitely working harder here
Side bend holds also having my right QL feeling much better
It does feel tight/weak from leaning towards that side when sitting on the computer using the mouse etc
Dropped upper body stuff today, will do it later in the week.
Workout felt too long, so maybe going back to lower/upper split
Posterior chain blitz today!
Just trying out stuff
----
Morning mobility work and upper body stretches
Soft tissue work for whole body
Tendon health+rehab - Low fatigue Week 8 - day 2 - Lower
Bodyweight with shoes, winter clothing - 93.3kg - damn heavy today!
BBall ball control and dribbling - 5 mins - ok
split squat ISO, rear leg straight, on balls of feet, at 90 degrees knee angle - x 35 secs
Front plank hold: x 35 secs
Glute bridge hold x35secs
Side plank, legs bent, with abduction: x 35 secs
Heel touch downs, single leg, off 7 inch step: - slow eccentric - x10
A) Leg extension ISO, single leg - end of unit elevated 5 inches - 3 sec concentric, 20 sec hold at top. 20 sec hold at 60 degrees - 15kg, 20kg, 25kg
Hold at 60 degrees - 45 secs x 30kg, 35kg
1/10 left patella tendon twinges on way up on 35kg set
B) SSB or weighted single leg Calf raise ISO: - at top - BW x 15 secs
45 secs x 5kg, 10kg, 10kg, 30kg
C) SSB bent knee Calf Raise ISO - single leg - at top - 45 secs x BW, 5kg, 10kg, 10kg
ATG split squat: - 3 secs down and up - BWx8
Half kneeling weight shift: - 10kg plate 6x10 secs
Rotating sets - 2 mins rest
A) Safety bar Squat - Oly shoes - controlled eccentric - 30kg x10, 50kg x8, 70kg x5, x2, belt on 90kg x3, 110kg x3, x1
belt
120kg x3
130kg x3 @ RPE 7 (PR!!!)
72% of e1RM - 108kg 2x4
Felt like I had 135kg x3 at same RPE, but decided not to be greedy, as 130kg is still the heaviest weight I have ever squatted on SSB.
What a difference a week makes, last week 140kg x1 on high bar squat was hard, and today, SSB which is harder than high bar squat, 130kg x3 with reps in the tank.
B) Pull-up Scapular shrugs: - BW x12 Wide grip BW x12
C) Single leg split stance tibialis raise, in oly shoes - BW x10
+5kg 2x10 @ RPE 8/8.5
Rotating sets - 1 mins rest
A) ATG SSB split squat: - 2 hands supported - 3 secs up and down - BW x8, 5kg x8,
30kg x6 -- 2/10 left patella tendon pain
30kg x6 -- 1/10 left patella tendon pain
B) SSB Calf Raise - single leg - 3 sec down and 2 sec up, 1 sec hold at top - down to neutral BW x8
30kg x6
Bent knee - 30kg x6
C) Split leg Romanian Deadlift - 20kg x6, 40kg x6, x8
Overhead sideways band QL stretched hold, hip pushed away from band: - light Jump Stretch band 3x 30 secs
This is quite hard. Also stretches the outside lat of the outer arm
http://www.youtube.com/watch?v=ZrYpOCE5Zjc
Reverse hyper - ghetto - on padded barbell - BW x15, 10kg 2x15
I used a squat pad on a barbell, and dip belt hanging the plates down, and hooking my legs under the plates :)
Kinda worked, but the plates do move up and down, and it's not that comfortable, but the real thing is also not that comfortable either.
First 2 reps do feel harder, but then it gets way easier on the rest, due to the swing and stretch reflex I think.
Will try using bands next time.
Also have a loading pin which might better, attaching it to the bar via my rock climb nylon straps, and then using a nylon belt from ankles to the strap
(https://i.imgur.com/WTYIh6m.jpg)
Jefferson curl, single dumbbell, 3 position - alternating to front, left and right - 25lbs x7, 35lbs x10
-
Thursday 15th September 2022
Pretty damn sore all over, even my upper body and biceps.....
Quads, glutes, calves and upper hamstrings, right under the glute the most sore
Achilles feel positive
When I woke up, my right calf decided to cramp up! Spent some time stretching and releasing it while in bed, with the handle of a roller, and then fine after.
----
Waking mobility work and upper body stretches - lat and pec stretches
Shoulder Health and tendon rehab - later at night
Internal leg rotation stretched ISO, lying on back- 3x 45secs
Sartorius ISO push against opposite leg :- at 70% effort - 3x 45 secs
Hammer curl ISO, elbow on bed, stretched range - 3x 45secs
Tricep extension ISO : close grip, stretched range - 3x 45secs
Split squat ISO on balls of foot, rear leg straight: 2x 45 Seconds
Push up ISO : On bench top - 3x 35secs
Reverse hyper ISO : BW 2x 30secs - this is quite hard
Calf raise ISO, single leg:- hold at top, 3x45 secs
Calf raise ISO, bent knee, single leg:- hold at top, 3x45 secs
Side bend ISO, hip supported, staggered stance, hands behind head : 3x 35 secs
Single leg, kneeling quad push into floor ISO: - 3x45 secs
-
Friday 16th September 2022
Big drop in soreness
Ideally I would have waited a few more days before doing today's session, as I hammered my posterior chain last session, and still a bit achey, but I needed to get this session out of the way.
Felt achey and tired, so it was a bit of drag to start off, but ended ok
I ended up cramming last sessions chins and kept the upper bpdy work in as well.
----
Waking mobility work and upper body stretches
Soft tissue work for whole body
Tendon health+rehab - Low fatigue Week 8 - day 3
Bodyweight with shoes - 90.4kg
BBall ball control and dribbling drills - 6 mins - felt meh
split squat ISO, rear leg straight, on balls of feet, at 80 degrees knee angle - x 35 secs
Front plank hold: x 35secs
Glute bridge hold x35secs
Side plank, legs bent: x 35 secs
Heel touch downs, single leg, off 7 inch step: - slow eccentric - x10
Reverse hyper - on padded bar - BW 2x20
Rotating sets - 1 mins rest
A1) Leg extension ISO, single leg - end of unit elevated 5 inches - 3 sec Concentric, 10 sec hold at top, 30 sec hold at 60 degrees, slow eccentric - 15kg, 20kg
3 sec Concentric, 45 sec hold at 60 degrees , 5 sec eccentric - x 35kg, 27.5kg, 30kg
2/10 patella tendon twinge on Concentric of 30kg set
B) Sartorius ISO push against opposite leg :- at 70% effort - 3x 45 secs
C) SSB or weighted single leg Calf raise ISO: - 2 hands supported, held at top - - 45 secs x 30kg, 30kg, 30kg
D) SSB single leg bent knee calf raise ISO: - 2 hands supported, held at top - 45 secs x 30kg, 30kg, 30kg
Bent knee version, quite the quad burn, legs started to shake a bit towards the end of each set
No pain on any set
Olys - Clean high pull: 20kg x6, 40kg x3, 60kg x3, 80kg x3, 100kg x3
Plus a few Power cleans on 20kg, 40kg sets
Sumo Deadlifts - lowered fast - hook grip - 60kg x5, 80kg x5, belt on 100kg x5, 120kg x3, 140kg x2
Belt, hookgrip
155kg x2
165kg x2
175kg x2 @ RPE 7 --> puts e1RM at 198kg
78% of e1RM - 155kg x3
Belt, straps
73% of e1RM - 148kg x3
175kg felt hard, but looked fairly easy on video. I'm still calibrating how hard a deadlift feels vs the effort and RPE level.
Not too bad considering the fatigue I had today.
Lower back, and QL felt good, no issues or strain felt. Upper back no longer caving with >170kg it seems.
Grip was solid with hookgrip on the Ohio power bar, uncoated stainless steel feel. I now hold the bar lower in the fingers, which stopped the bar rolling in my hands, and thus it didn't feel like it was tearing up my hands/callouses
Was supposed to do 3x3 with 73%, but ended up just doing 1 set, just felt like effort was too high, and injury risk too high.
Although I could have gone lighter.
Rotating sets - 2 mins rest
A) Chin up - leg assisted x10
controlled eccentric - BW (90.5kg) x3
chain belt - - all reps shoulders to bar
+5kg x2
+10kg x2
+15kg x2 @7 --> puts e1RM at 109kg total weight
80% of e1RM - +5kg x3
77% of e1RM - BW 4x3 - all reps shoulders to bar and fast
fatigue from deadlifts made loads lower today
B) Dumbbell press, rotating grip: - inline with ears - 15lbs x10, 25lbs x10
35lbs x15, x12, x12 @ RPE 8 (+1 rep on first set)
Will stay here until I can get all sets of 15 at RPE 8
Reverse hyper - ghetto - on padded barbell - BW x20,
Mini jump stretch band x20
Monster mini jump stretch band 2x15
Monster mini jump stretch band looped + nylon belt x 15
Adding the band made things feel much better, but it did try roll off the ankle at the top.
So looping the band through a nylon Element 26 weightlifting belt, and then hooking my feet into the nylon belt worked perfectly.
Felt just like the real thing.
1 Monster Mini band felt fairly taxing for sets of 15, and the band slingshot gave the eccentric a pendulum feel.
I can double it with a Mini band for a touch more resistance
Worked my posterior chain hard, yet I can't think of any other posterior chain movement that does this, without trashing your lower back and straining your hamstrings.
I just felt worked, yet light feeling in my erectors and restorated.
Still kicking myself for not grabbing that second hand Rogue Scout Hyper - by far the cheapest Reverse hyper you can buy, and the only one that is small, can fold up and is portable.
Granted it can only hold 80kg, but adding bands to it using the front cross member, and you have the best of both worlds.
I can get one new, but saving $200AUD is nicer....
I see a full size unit for sale at $250AUD, but it's too big and can't be moved around :/
D) Single arm dumbbell row, head supported : - controlled eccentric - 45lbs x10,
75lbs x10, x9 @ RPE 8/7.5 (+5lbs, -2 reps)
Lower right brachialis still hurting a bit, but less so after doing the hammer curl ISOs
----
Overhead sideways band QL stretched hold, hip pushed away from band: - mini Jump Stretch band x 35, x30 secs
stretch
-
Saturday 17th September 2022
Moderate to heavy soreness all over, but no drained/tired feeling
Posterior chain, especially my upper hamstrings are sore as expected.
But damn my quads, especially VMO are brutally sore!
I think due to the bent knee SSB calf raise holds, my quads were burning and shaking towards the end of each 45 sec set
----
Waking mobility work and upper body stretches - lat and pec stretches
Calf raise, single leg - flat on floor - 3 secs up and down, above floor to mid range only - BW 3x8-12
Calf raise ISO, single leg: - hold at mid range , 2x2 mins
-
Sunday 18th September 2022
Big drop in soreness, but still moderately sore.
Not peaking my performance so it doesn't matter, still feeling decent enough.
BBall practise session at WLC outdoor courts - 56 mins
Bodyweight without shoes - 91.7kg
At the courts
Split squat ISO on balls of foot, rear leg straight: x 45secs
Calf raise ISO, single leg : mid range 45 secs
Dribbling drills - 15 mins
Then just general shooting around, and low intensity moves, lay ups etc
A few slow jogs after ball.
Achilles felt ok
Pogo hops - low intensity x10, x20, x30
Sartorius bent leg ISO push against opposite leg : 3 x 35 secs
Rotating sets - 1mins rest
A) Step up jumps. Single leg, arm supported : 6 inch step - 3x 10 each leg
B) Straight Bar dips BW x5, 2x10 @ RPE 3/4
C) Inverted rows BW x5, 2x10 @ RPE 3/4
Back to these on the railing at the courts like before - haven't done these in a while, and they felt really easy
Altitude drop, single leg: off 6 inch step, alternating legs x 12
left leg felt completely fine, the leg with the bad patella tendon, but right knee had aches on the later reps..
Not tendon wise, felt like under the knee cap, mistracking type pain
Which I don't get with 2 legged jumps/landings
Arm session - back at home
Rotating sets 2 mins rest
A1) Dumbbell Bicep Curl: controlled eccentric - 15kg x10
A2)Incline dumbbell curl:- slow tempo - 25kg x5 @ RPE 8, 20kg x6 @8
A3) Incline Hammer curl: - slow tempo - 15kg x8, x7 @ RPE 8 - right arm 2/10 lower bicep area pain
B1) Lying dumbbell tricep extensions: - 15kg x10
25kg x12, x10 @ RPE 7 (+2 reps each set)
B2 Single arm over head tricep extension:- Controlled eccentric, out to the side - 25kg x9 @ RPE 9
C) Single arm deadlift hold: -
40kg x10 Seconds Front
40kg x10 Seconds Side
50kg x10 Seconds Front
50kg x10 Seconds Side
50kg x10 Seconds Front
50kg x10 Seconds Front
50kg x10 Seconds Side
felt quite hard towards the final sets
-------------
Superset
A. Lying face down, Palms down, arms by sides raises: 2kg x15, x20
B. Lying face down, Palms up, arms by sides raises: 2kg x15, x20 -- painful burn
Bar hangs:
30 Secs x Pull up grip
30 Secs x Wide grip, feet supported
30 Secs x Pull up grip
I found a scrap plank of wood in the backyard and cleaned it up.
Tried it inplace of a padded barbell for reverse hypers, sitting on top the safety arms, with a piece of rubber mat, or my old Ironmaster bench pad.
And I prefer the barbell, as your ribs get a crushed feeling.
Although the wood plank, allows you to hand a loading pin of plates a little further back, and hook that to your feet via a weightlifting belt
-
It seems like your hips are pretty high at the start, so you can't drive your legs as well
This may have solved it, doing ladder drills like in video I am able to get 7 steps to 10m and lowering my hips allows me to load back legs. Time difference between the 2 starts high vs low hip to first step ground contact is 34ms quicker. But maybe I am able to get more force into my strides.
Thanks :highfive:
-
It seems like your hips are pretty high at the start, so you can't drive your legs as well
This may have solved it, doing ladder drills like in video I am able to get 7 steps to 10m and lowering my hips allows me to load back legs. Time difference between the 2 starts high vs low hip to first step ground contact is 34ms quicker. But maybe I am able to get more force into my strides.
Thanks :highfive:
Lower hips should give you a mechanical advantage. Think about comparing a stiff legged deadlift and a regular bent knee deadlift
-
Monday 19th September 2022
Fat loss cycle 3 - Week 18
Height - 5'8.5"
weighed - 89.8kg (+0.9 ), 198lbs
waist - 35 5/8 inches (+1/8)
hip = 42
upper thigh = 27
Right calf = 16
Neck = 15.75
Chest = 42.5
Right Arm (flexed) = 15.5 (+1/8)
Wrist = 6 5/8
Tanita scale bodyfat % = 23.9% (+0.2 )
Total loss so far - weight -0.9kg Waist 2.5 inches BF% Tanita -2.2%
Phone app TDEE Calculator is at 2782 calories
Averaged 2891 calories over the week, 185g protein, 188g carbs, 148g fat.
Ate too much this week
I normally do this on Sunday morning, but was in a rush yesterday to get to the BBall courts before it got crowded, and while the Sun was high in the sky and and warm
Moderate aches , but much less than last week, from BBall
Both achilles insertions achey upon waking, but not flared up
Left patella tendon fine.
Both Sartorius lower insertions sore when walking downstairs
----
Waking mobility work and upper body stretches
Sartorius bent leg ISO push against opposite leg : 3 x 35 secs
Calf raise ISO, single leg: - hold at mid range 3x 1.5 mins
-
Tuesday 20th September 2022
Still achey. more rest today
Achilles feeling better
----
Waking mobility work and upper body stretches - lat and pec stretches
Internal leg rotation stretched ISO, lying on back- 3x 45secs
Sartorius ISO push against opposite leg :- at 70% effort - 3x 45 secs
Calf raise ISO, single leg: - hold at mid range- first half straight leg, then bent leg- 2x2 mins
Single leg, kneeling quad push into couch ISO: - at 70% effort - 4x45 secs
-
Wednesday 21st September 2022
Had planned to train today, but still felt beat up, so more rest
Sore erectors and psoas, I think from the kneeling quad push ISOs....
Achilles feeling much better, pretty good cold out of bed
----
Waking mobility work and upper body stretches - lat and pec stretches, shoulder dislocate stretch
Upon waking in bed
Internal leg rotation stretched ISO, lying on back - 3x 45secs
Morning
Split squat ISO on balls of foot, rear leg straight: x 45 Seconds
Sartorius ISO push against opposite leg :- at 70% effort - 4x 45 secs
Hammer curl ISO, single arm, elbow on body, stretched range - 10kg 3x45secs
Pretty hard feeling
Calf raise ISO, single leg: - hold at mid range- first half straight leg, then bent leg- 2x2 mins
Single leg, kneeling quad push into couch ISO: - 3x45 secs
Evening
Calf raise ISO, single leg: - hold at mid range- first half straight leg, then bent leg- 2x2 mins
-
Thursday 22nd September 2022
Still feeling sore, whole lower body, but it was time to train again
----
Waking mobility work and upper body stretches - lat and pec stretches
Soft tissue work - for whole body
Tendon health+rehab - Low fatigue Week 9 - day 1
Bodyweight with shoes, semi-winter clothing - 91.1kg
general mobility drills
BBall control and dribbling drills: - 8 mins - meh
split squat ISO, rear leg straight, on balls of feet, at 90 degrees knee angle - x 30 secs
Front plank hold: x 30secs
Glute bridge hold, with knees pushed inwards x30 secs
Side plank, legs bent, upper leg abducted: x 30 secs
Reverse Hyper - BW 2x15
Heel touch downs, single leg, off 7 inch step: - slow eccentric - x10
Rotating sets 1 mins rest
A) Leg extension ISO, single leg - end of unit elevated 5 inches - 3 sec Concentric, 10 sec hold at top, 30 sec at 60 degrees, slow eccentric - 15kg, 20kg, 25kg
3 sec Concentric to 60 degrees strap, 30 sec push x 30kg, 32.5kg
all pain free
B) Sartorius leg lift ISO, while pressing foot against wall - 70% effort 3x30 secs
C) Weighted single leg Calf raise ISO: - Mid range - 20 secs legs straight, 20 secs bent leg x BW
Mid range, Dip belt - 30 secs bent knee, 30 sec straight leg x 5kg, 7.5kg, 10kg
Half kneeling weight shift: - 10kg plate 6x10 secs
Rotating sets - 1 mins rest
A) Front Squat - oly shoes, clean grip - slow tempo - 20kg x10, 40kg x5, 60kg x3, 75kg x3
B Low bar squat: oly shoes - 20kg x5, 40kg x5, 60kg x3, 75kg x3
C) High bar squat: - oly shoes, slow eccentric - 20kg x10, 40kg x10, 60kg x8, 75kg x5, belt on 90kg x3, 105kg x3, 120kg x2 , 130kg x1, 140kg x1
belt, controlled eccentric
150kg x1 @ RPE 7 - puts e1RM at 164-169kg
80% of e1RM - 135kg x3
75% of e1RM - 125kg 5x3 - last set at RPE 7
90KG during warmups felt easier than usual, so I knew leg strength was up.
Even loads >130kg did not feel as heavy on my back.
140kg felt kinda hard, but then I blew up 150kg.... felt like I could do 5 reps with it, but I still rated it RPE 7
Might have been able to do 155-160kg for RPE 7, but I'll leave that for next time, as 150kg still the heaviest weight I have squatted on High Bar so far.
https://www.instagram.com/tv/Ci1rgoxAkx4/ (https://www.instagram.com/tv/Ci1rgoxAkx4/)
Flag press, 2 handed: - scapular retracted and depressed: plates 5kg x15
Rotating sets 1-2 mins rest
A) SSB Good Morning: - oly shoes - 30kg x10, belt on 50kg x10, 70kg x5, 80kg x4, 90kg x4
belt
100kg x4 @ RPE 7
72% of e1RM - 86kg 2x4
Pretty hard
B) Close grip triangle push up: - BW x10 on bench, BW x10
10kg in backpack x10
17.5kg x15 @ RPE 8 (PR!! +2.5kg, -2 reps)
17.5kg x12 @7
That is the limit of my backpack. Plus this loads my patella tendons a bit
C1) Weighted single leg Calf raise - 3 sec down, 3 secs up, mid range ROM - 10kg 2x8 @ RPE 8
C2) Weighted single leg bent knee Calf raise - 3 sec down, 3 secs up, mid range ROM - 10kg 2x8 @ RPE 8
D) Tibilias Wall raise - against side of car, in oly shoes - BW x 8
+10kg plate in hands 3x12 @ RPE8 (+2 reps every set)
Rotating sets 2 mins rest
A) High angle rows - Elbows out, to upper abs -20kg x12, 40kg x10, belt 60kg x8
belt
70kg x10,8, 8 @RPE 8
B) Leg Curl - single leg - end of unit elevated 5 inches - toes pointed, explosive - 10kg x10
15kg x12, 11, 10 @ REP 8
C) Overhead sideways band QL stretched hold, hip pushed away from band: - Jump stretch mini band 3x30secs
Reverse hyper - ghetto - plank of wood across safety arms, with rubber and half foam roller -
Jump stretch monster mini band + leather and chain dip belt (1kg)
17kg x 15, x13 @ RPE 7
I added a 40cm half Foam roller onto my wood plank set up and it feel pretty good now.
Used my old leather and chain EliteFTS dip belt for the hooking my legs into.
I will probably get that Rogue Scout hyper as this setup is chewing up my bands :/
-
Friday 23rd September 2022
Pretty sore all over, but down a lot by evening
I am noticing that soreness is more or less the same on this Low fatigue setup for me, but it doesn't last as long, usually by the next day is down by a lot.
Compared to lasting several days if I push closer to failure
----
Waking mobility work and upper body stretches - lat and pec stretches
Evening
Calf raise ISO, single leg: - hold at mid range- first half straight leg, then bent leg - dip belt+10kg 3x 1.5 mins
Single leg, kneeling quad push into couch ISO: - 3x45 secs
Sartorius ISO push against opposite leg :- at 70% effort - 3x 45 secs
-
Saturday 24th September 2022
Soreness down, but still achey all over
prepping tendons for BBall on Sunday
----
Waking mobility work and upper body stretches - lat and pec stretches, dislocates
Shoulder Health and tendon rehab - Afternoon
Internal leg rotation stretched ISO, lying on back- 3x 45secs
Subscapularis ISO push, lying on back : - 3x 45secs
External rotation ISO, scapular retracted and depressed : 3x 45secs
Rotating sets 1 mins rest
Hammer curl ISO, elbow on body, stretched range 15lbs 3x 35 secs - hard
Split squat ISO on balls of foot, rear leg straight: BW x 45 Seconds, Dip belt+10kg x 45 secs
Sartorius bent leg ISO push against opposite leg : At 70% effort - 3x 45secs
Leg extension ISO, single leg - end of unit elevated 5 inches - 3 sec Concentric, 10 sec hold at top, 30 sec at 60 degrees, no eccentric - 15kg, 20kg, 25kg
3 sec Concentric to 60 degrees, 40 sec hold - 30kg x 3 sets
Calf raise ISO, single leg: - hold at mid range - first half bent leg, then straight leg - 1.5 mins x dip belt+10kg, 12.5kg, 15kg
Reverse hyper: - ISO - BW 2x45secs - hard
on incline bench BW 2x20
Ball circles at wall - Swiss Ball 3x24 (12 each direction)
Lateral ball circles at wall - Swiss Ball 3x24 (12 each direction)
Bar hangs - Pull up grip - 30secs - feet supported
3x 30secs
Evening
Calf raise ISO, single leg: - hold at mid range - first half bent leg, then straight leg - 1.5 mins x dip belt+15kg x 3 sets
Single leg, kneeling quad push into couch ISO: - at 70% effort - 3x45 secs
Sartorius bent leg ISO push against opposite leg : At 70% effort - 3x 45secs
-
Sunday 25th September 2022
Fat loss cycle 3 - Week 18
Height - 5'8.5"
weighed - 89.2kg (-0.6 ), 196.7lbs
waist - 35.5 inches (-1/8)
hip = 42
upper thigh = 27
Right calf = 16
Neck = 15 7/8 (+1/8)
Chest = 42.5
Right Arm (flexed) = 15 3/8 (-1/8)
Wrist = 6 5/8
Tanita scale bodyfat % = 25.3% (+1.4 )
Total loss so far - weight -1.5kg Waist 2 5/8 inches BF% Tanita -0.8%
Phone app TDEE Calculator is at 2880 calories
Averaged 2953 calories over the week, 182g protein, 177g carbs, 157g fat.
Need to put more effort in leaning down over the next few months, want to get back under 80kg before Winter, so I have 5 months till end of Summer.
And 8 months before winter.
1.5 to 2kg a month, should be doable
Pretty achey feeling from the ISOs yesterday, glutes and erectors especially.
Quads still moderately sore.
----
Waking mobility work and upper body stretches
Soft tissue work for lower body
BBall practise session at WLC outdoor courts - 58 mins
Bodyweight with shoes - 92kg
At the courts
Split squat ISO on balls of foot, rear leg straight: x 45secs
Calf raise ISO, single leg : mid range - 30 secs straight, 30secs bent leg
Dribbling drills - 15 mins
shot around for 50 minutes.
Then did a few standing dunks on the 8 foot Netball rims.
And a few vertical jumps against the backboard and other bits of the court.
And a few running, single and off 2 legs
No pain on the jumps or landing, except a right achilles twinge on my first right leg push off, that bent leg position is still a problem
Considering the soreness, and the first time jumping hard in a while, and how heavy I am, I was jumping pretty well.
Felt pretty explosive.
Touched 1 inch below my elbow when jumping against the 8 feet Netball rim, which is about where the top of my head is.
So a 27 inch vertical jump today. 9'7" touch on 1 jump
Single leg jump was slightly lower, touching 9'6", which is good for me, at this bodyweight!
Keen to get back under 80kg now. 10kg less weight should allow me to jump much higher.
Jumping better than I did a few months back at the same weight, with zero practise since.
Pull Ups - on netball ring, closegrip - dead hang, paused to sternum - BW x2, x5 @ RPE 7
L hang pull up - BW x3 @ RPE 8
Harder than expected rusty I guess
Rotating sets - 1mins rest
A) Pogo hops - low intensity x10, x20, x30
B) Step up jumps. Single leg, arm supported : 6 inch step - 3x 6 each leg
C) Straight Bar dips BW 3, 3x12 @ RPE 4/5/6
D) Inverted rows BW x3, x12 @ RPE 6
reverse grip - BW x10 @ RPE 8 - these felt harder, I thought reverse grip was supposed to be easier...?
BW x11 @ RPE8
E) Altitude drop, single leg: off 6 inch step, alternating legs 3x10
These are getting quite easy and comfortable, and no right knee pain today, unlike last week.
Maybe I go up to 2 steps, 12 inches next time
-----
stretch
-
here is another way to load the Ghetto reverse hyper
dip belt as per normal, but attach ankle strap to the chain of the dip belt! :highfive:
I have been using my Element 26 Nylon belt or my old EliteFTS leather dip belt as a ankle strap, but you can buy 3-4 inch wide nylon strapping dirt cheap that work well, and a super strong.
I actually use a loop of Nylon strapping, tied into a knot for Spanish squats
(https://i.imgur.com/rNk8rAT.jpg)
-
here is another way to load the Ghetto reverse hyper
dip belt as per normal, but attach ankle strap to the chain of the dip belt! :highfive:
I have been using my Element 26 Nylon belt or my old EliteFTS leather dip belt as a ankle strap, but you can buy 3-4 inch wide nylon strapping dirt cheap that work well, and a super strong.
I actually use a loop of Nylon strapping, tied into a knot for Spanish squats
(https://i.imgur.com/rNk8rAT.jpg)
:headbang: :headbang: :headbang:
Fuckin badass. Always felt the "holding a dumbell with your feet" dit reverse hyper was a little underdeveloped. This version seems quite functional
-
Monday 26th September 2022
Mild tired feeling, moderate aches all over, but much less than previous weeks post Bball
Left glute medius is a beat up, likely from the single leg jumps.
Most noticeable when walking downstairs
Both achilles insertions were sore post session, but feeling much better this morning out of bed.
Right side still achey when walking cold though.
----
while lying in bed -
Internal leg rotation stretched ISO, lying on back- 3x 45secs
Waking mobility work and upper body stretches - lat and pec stretches, dislocates
Afternoon
Single leg, kneeling quad push into couch ISO: - at 70% effort - 3x45 secs
Rotating sets 1 mins rest
Split squat ISO on balls of foot, rear leg straight: BW x 30 Seconds, Dip belt+15kg x 45 secs
Sartorius bent leg ISO push against opposite leg : At 70% effort - 3x 45secs
Hammer curl ISO, elbow on body, stretched range 15lbs x 35 secs, 2x 40 secs - hard
Hip push against strap on upper shins ISO: - seated, leaning forward - 70% effort - 3x45secs
Leg extension ISO, single leg - end of unit elevated 8 inches - 5 sec Concentric, 20 sec hold at top, 30 sec at 60 degrees, no eccentric - 15kg, 20kg, 22.5kg, 25kg
Calf raise ISO, single leg: - hold at mid range - first half bent leg, then straight leg - 1.5 mins x dip belt+15kg, +17.5kg x 2 sets
Evening
Calf raise ISO, single leg: - hold at mid range - first half bent leg, then straight leg - 1.5 mins x dip belt+17.5kg x 3 sets
Single leg, kneeling quad push into couch ISO: - at 70% effort - 3x45 secs
-
Tuesday 27th September 2022
Still fairly sore all over, my lats and pecs more sore today.
left glute medius still beat up.
I wasn't planning to do a main session today, but it somehow kinda happened anyway.
Wasn't feeling too bad, so it went OK
----
Morning mobility work and upper body stretches - lat and pec stretches, dislocates
Tendon health+rehab - Low fatigue Week 9 - day 2 - Lower
Bodyweight with shoes, semi winter clothing - 91kg
BBall ball control and dribbling - 5 mins - ok
Reverse hyper - ghetto - BW x 15, 15kg x5, 16kg x5, 18kg x5, 12.5kg x5, 22.5kg x5, 22.5kg x5
I was testing out my new reverse hyper setup, in various ways.
Seems to work with using that wood plank, tie down straps running through a spinlock dumbbell.
Put the dip handles of my rack at the front to hold onto
(https://i.imgur.com/OCnazFx.jpg)
(https://i.imgur.com/du2LOGV.jpg)
split squat ISO, rear leg straight, on balls of feet, at 90 degrees knee angle - x 30 secs
Rotating sets - 1 mins rest
A) Sartorius bent leg ISO push against opposite leg : At 70% effort - 3 x40secs
B) Hammer curl ISO - dumbbell, elbow on body, stretched range - 15lbs 3 x40 secs - hard
C) Leg extension ISO, single leg - end of unit elevated 8 inches - 10 sec concentric, 10 sec hold at top. 30 sec hold at 60 degrees - 15kg, 20kg, 25kg
3 sec Concentric to 60 degrees strap, pushing at 70% effort, no eccentric - 45 secs x 27.5kg, 30kg, 30kg
D) SSB or weighted Bent knee Calf Raise - single leg - 3 secs up and down, mid range ROM - 20kg 3x10 @ RPE 8
E) SSB or weighted single leg Calf raise - 3 secs up and down, mid range ROM - 20kg 3x10 @ RPE 8
Peroneal rotation ISO : - right side only - 3x 45secs
I stopped doing these, but my right peroneal started aching again on the concentric of the squat today, so back to it, and the pain went after the first set....
A) Safety bar Squat - Oly shoes - controlled eccentric - 30kg x10, 50kg x8, 70kg x5, x3, belt on 90kg x3, x1, x3, 110kg x3, 120kg x3,
belt
130kg x3 @ RPE 6.5
135kg x3 @ RPE 7.5 (PR!!! +5kg) -- puts e1RM at 158kg
72% of e1RM - 113kg 4x3
110kg x 4
Did not plan to squat today, was supposed to be tomorrow, but it just happened after I finished all my other stuff, and it went OK
Was supposed to do 3x4 with 72% after the top set, but I messed up...
These feel so hard and brutal with heavy weights, upper mid back getting worked super hard and rounding over, I never thought 140kg was going to be used by me any time soon, but here we are almost there!
Rotating sets - 1 mins rest
Overhead sideways band QL stretched hold, hip pushed away from band: - light Jump Stretch band 3x 30 secs - hard
Reverse hyper - ghetto -
22.5kg x10 Dumbbell
32.5kg x15 Dumbbell
16kg x15 Monster mini jump stretch band
26kg x12 Monster mini jump stretch band + mini band
I still prefer using bands, as the swinging of weights is annoying.
Once you use heavier loads, or band tension, the amount of work your upper back and arms get surprised me.. it felt like doing heavy rows.
It feels pretty tiring in a whole body way.
-
Wednesday 28th September 2022
Mild drained feeling, really sore quads, whole back top to bottom, posterior chain and calves
----
Waking mobility work and upper body stretches - lat and pec stretches, dislocates
Afternoon
Rotating sets 1 mins rest
Single leg, kneeling quad push into couch ISO: - at 70% effort - 4x45 secs
Sartorius bent leg ISO push against opposite leg : At 70% effort - 3x 45secs
Peroneal rotation ISO : right leg only - 3x 45secs
Hammer curl ISO, elbow on body, stretched range 15lbs x 35 secs, 2x 40 secs - hard
Calf raise ISO, single leg: - hold at mid range - first half bent leg, then straight leg - 1.5 mins x dip belt+20kg x 3 sets
Evening
Single leg, kneeling quad push into couch ISO: - at 70% effort - 4x45 secs
-
Thursday 29th September 2022
Big drop in soreness but erectors are still moderately sore
----
Waking mobility work and upper body stretches, disolcates
Soft tissue work for lower body and some upper
Tendon health+rehab - Low fatigue Week 9 - day 3
Bodyweight with shoes, in winter clothing - 91kg
split squat ISO, rear leg straight, on balls of feet, at 80 degrees knee angle - x 30 secs
Front plank hold: x 30 secs
Glute bridge hold x30 secs
Side plank, legs bent: x 30 secs
Heel touch downs, single leg, off 7 inch step: - slow eccentric - x10
Reverse hyper - on padded bar - BW x15
Rotating sets - 1 mins rest
A) Sartorius ISO push against opposite leg :- at 70% effort - 4x 45 secs
B) Peroneal foot rotation ISO - 70% effort, right leg only - 4x45secs
C) Leg extension ISO, single leg - end of unit elevated 5 inches - 3 sec Concentric, 10 sec hold at top, 30 sec hold at 60 degrees, slow eccentric - 15kg, 20kg, 25kg, 30kg
3 sec Concentric, 30 sec push at 60 degrees strap , no eccentric - x 35kg, 35kg
D) Seated calf Raise ISO push, single leg - dip belt around leg and under wood plank - 70% effort 4x45 secs
Got smart and used my dip belt to do this, adjusted the chain length to suit, and under a wood plank
Now I can do Soleus/Achilles ISOs anytime I want, and push as hard as I want with no discomfort
(https://i.imgur.com/8mWsxoj.jpg)
SSB or weighted single leg Calf raise ISO: - 2 hands supported, held at top - 45 secs x dip belt+20kg, 22.5kg
Olys - Clean high pull: 20kg x6, 40kg x3, 60kg x3, 80kg x3, 90kg, 100kg x3, 110kg x3
Plus a few Power cleans on 20kg, 40kg, 60kg sets
First 2 reps of 110kg were power clean height, third felt slower
Half kneeling Kettlebell weight shift: - 10kg x60 Seconds (10 sec hold each rep)
Low Bars Squats - oly shoes - 20kg x10, 40kg x5, 60kg x5, 75kg x5, 90kg x5, belt on 105kg x4, 120kg x3, 135kg x2
belt
155kg x1 @RPE 6
165kg x1 @RPE 7 -- puts e1RM at 180kg
80% of e1RM - 145kg x2 -- felt too hard so stopped after 2 reps, instead of doing 3
75% of e1RM - 135kg x3
Haven't done low bar squats in a while, so the rack felt hard and sketchy, than the actual squatting was.
Decided to bail before finishing all my main volume sets
High bar squat - oly shoes - belt 120kg x3, 100kg x3, 100kg x5
No belt 80kg x7
Doing high bar squat with the way I have been recently holding the bar on my back felt pretty unstable, contrasting it to the low bar squats just before.
So I spent a few sets getting back a more locked down rack position, with arms closer in and traps more popped up.
Felt so much easier. See how it translates the next time I do them
Sumo Deadlifts - lowered under control - Oly shoes, hook grip - 60kg x5, belt on 100kg x5, 120kg x5, 140kg x5
felt Ok in oly shoes
Romanian Deadlift - Oly shoes - belt, straps - deadlifted off the floor - 140kg x5 @ RPE 5 (PR!!!)
Decided to try RDL 140kg for shits and giggles, and was shocked how easy it felt!
The last time I did an RDL was 6 months, and 120kg felt harder than 140kg did today.
So I guess Sumo deadlifts and good mornings have beefed up my posterior since then.
Looks like 2x Bodyweight x10 for RDLs is not far off once I get this fat off me
Rotating sets - 1 mins rest
A) Dumbbell press, rotating grip: - inline with ears - 15lbs x12, 25lbs x10
35lbs x15, x14, x12 @ RPE 7.5/8/8 (+2 reps on second set)
B) Single arm dumbbell row, head supported : - controlled eccentric - 55lbs x10,
75lbs x11, x10 @ RPE 8 (+1 rep each set)
Lower right brachialis no longer hurting that much, ISO hammer curls working.
C) Single leg split stance tibialis raise, in oly shoes: BW x7
5kg x10, x11, x9 @RPE 8
D) Leg curl, single leg : - Toes pointed, explosive - 10kg x10,
15kg x12 @ RPE 7
17.5kg x10 @8
will go up to 17.5kg next time.
----
Overhead sideways band QL stretched hold, hip pushed away from band: - mini Jump Stretch band 2x30 secs - hard
Reverse hyper - ghetto - BW 2x20,
-
PR dump from this week - SSB and RDL
http://www.youtube.com/watch?v=AlEPwxlyork
-
Friday 30th September 2022
Really sore quads, erectors, upper hammies and glutes
----
Waking mobility work and upper body stretches - lat and pec stretches
while lying in bed -
Internal leg rotation stretched ISO, lying on back- 3x 45secs
Split squat ISO on balls of foot, rear leg straight: BW x 45 Seconds, Dip belt+20kg, 25kg
Sartorius bent leg ISO push against opposite leg : At 70% effort - 3x 45secs
Peroneal foot rotation ISO : right leg only - 3x 45secs
Seated calf Raise ISO push, single leg - dip belt around leg and under wood plank - 70% effort 3x45 secs
Noticed that this does also contract the quads quite hard as well
Single leg, kneeling rear quad push into 6 inch step ISO: - at 70% effort - 3x45 secs
Hammer curl ISO, elbow on body, stretched range 5kg plate - 3x45 secs - hard
Bent knee single leg Calf Raise - 3 secs up and down, mid range ROM - Dip Belt+25kg 2x8 @ RPE 8
single leg Calf raise - 3 secs up and down, mid range ROM - Dip Belt+25kg 2x8 @ RPE 8
-
Saturday 1st October 2022
Still moderately sore all over
Erectors, up the whole back, more noticeable sore.
----
Waking mobility work and upper body stretches - lat and pec stretches, disolcates
Rotating sets 1 mins rest
Sartorius bent leg ISO push against opposite leg : At 70% effort - 3x 45secs
Peroneal foot rotation ISO : - 3x 45secs
Ball circles at wall - Swiss Ball 3x24 (12 each direction)
Lateral ball circles at wall - Swiss Ball 3x24 (12 each direction)
Seated calf Raise ISO push, single leg - dip belt around leg and under wood plank - 70% effort 4x45 secs
Hammer curl ISO, elbow on body, stretched range 5kg plate - 3x45 secs - hard
Reverse hyper: - ISO - BW 2x 45secs - hard
Posterior chain as well as upperback/traps getting worked hard
Single leg, rear quad push into 6 inch step ISO: - at 70% effort - 3x45 secs
Kinda like a sissy squat
-
Sunday 2nd October 2022
Fat loss cycle 3 - Week 19
Height - 5'8.5"
weighed - 89.9kg (-0.7 ), 198lbs
waist - 35 3/8 inches (-1/8)
hip = 42 1/8 (+1/8)
upper thigh = 27 1/8 (+1/8)
Right calf = 16
Neck = 15 7/8
Chest = 42.5
Right Arm (flexed) = 15 3/8
Wrist = 6 5/8
Tanita scale bodyfat % = 24.8% (-0.5 )
Total loss so far - weight -0.8kg Waist 2.75 inches BF% Tanita -1.3%
Phone app TDEE Calculator is at 2784 calories
Averaged 2439 calories over the week, 184g protein, 145g carbs, 119g fat.
Should be lighter, but weight is up.
Looks to have gained some lower body muscle
-
Sunday 2nd October 2022
Quads, hips and whole back is still pretty sore
Didn't feel like heading to BBall courts today, but the Sun came up, and I'm not too fussed with performance right now
----
Waking mobility work and upper body stretches
Soft tissue work for lower body - briefly
BBall practise session at WLC outdoor courts - 45 mins
Bodyweight with shoes - ?
At the courts
Split squat ISO on balls of foot, rear leg straight: x 45secs
Dribbling drills - 15 mins
shot around for 25 minutes.
Then 15 or so jumps of all types, but mostly standing and off a 1 step
Slightly lower than last week, felt too tired, and legs/hips too sore and bloated feeling.
Playing around with different techniques, I jump higher when I only dip quickly and shallow, at least on the 1 step jumps.
Any lower than 1/4 squat and I'm 2 inches lower.
I also do not seem to lose much jump height only bending down to 1/8 squat depth
No pain or any discomfort on jumps or landings today.
And achilles felt fine, even on the slow jogs and skips, on the balls of my feet, going after the ball
Pull Ups - on netball ring, close grip - scapular shrugs x 15
dead hang, paused to sternum - BW x1
Rotating sets - 1mins rest
A) Pogo hops - low intensity x20, x30,
x40 - rotating on the spot alternating directions each full rotation
B) Straight Bar dips - Dip shrugs x 15, BW x3
3x15 @ RPE 6/7/8 (+3 reps per set)
C) Altitude drop, single leg: -alternating legs - off 6 inch step x10
off 12 inches (2 steps) - x10, x12
Moved to 12 inches, and all sets felt good and no pain. Off 2 steps, so some forward velocity.
Body was scared to land on right leg at first, but that went away after 2 reps.
D) Inverted rows BW x3
reverse grip - BW 2x13 @ RPE 7/8
E) Step up jumps. Single leg, arm supported : 6 inch step - each leg x8, x7, x6
----------
L hang pull up - BW 2x4 @ RPE 9/9.5
L-Sit - 3x5 secs
trying to pull my legs up higher caused my right rectus femoris to ache pretty bad
-----
stretch
First session since I started again with my both of achilles insertion area not feeling sore post workout, even though they are still not fully healed yet.
See how it feels tomorrow morning
-
Monday 3rd October 2022
Mild Aches all over, but no major soreness, big decrease in DOMs since a month ago.
Both Achilles feel decent straight out of bed, right ankle is a little more sore if I rotate it around.
Feels more ankle sprainey, old ankle injury, than Achilles though
Looks like seated calf raise overcoming ISOs, in the mid range to avoid stretch/compression, might be the missing link for me to build the needed capacity.
The achilles is made of 4 parts twisted together so you may or may not need to work all 4 parts to heal the right ones.
----
Waking mobility work and upper body stretches - lat and pec stretches, disolcates
Rotating sets 1 mins rest
Lying on back in bed, single leg press push against wall ISO: - 90 degree leg angle at 70% effort - 4x45 secs
Just experimenting :)
Quite the quad burn
Seated calf Raise ISO push, single leg - dip belt around leg and under wood plank - 70% effort 4x45 secs
-
Got some inspiartion for a ghetto seated calf raise setup using a landmine and a plank of wood :)
Can also do it one legged with the landmine sideways to your working leg, with a lock jaw style collar, holding a dip belt and a tie down strap
http://www.youtube.com/watch?v=iWMg2T4t76w
-
Tuesday 4th October 2022
Still a little beat up feeling
Probably should have waited till tomorrow to train again, but I felt strong today.
Skipped upper body stuff, will do it later
----
Waking mobility work and upper body stretches - lat and pec stretches, disolcates
Tendon health+rehab - Low fatigue Week 10 - Lower day 1
Bodyweight with shoes, semi-winter clothing - 92.5kg
general mobility drills
split squat ISO, rear leg straight, on balls of feet, at 90 degrees knee angle - x 30 secs
Front plank hold: x 30secs
Glute bridge hold, with knees pushed inwards x30 secs
Side plank, legs bent, upper leg abducted: x 30 secs
Reverse Hyper - BW 2x15
Heel touch downs, single leg, off 7 inch step: - slow eccentric - x10
Rotating sets 1 mins rest
A) Sartorius leg lift ISO, while pressing foot against wall - 70% effort 4x30 secs
B) Peroneal external foot rotation ISO : x45, 40, 40 secs
C) Leg extension ISO, single leg - end of unit elevated 5 inches - 5 sec Concentric, 10 sec hold at top, 30 sec at 60 degrees, slow eccentric - 15kg, 20kg, 25kg, 30kg
3 sec Concentric, 40 sec hold at 60 degrees, no eccentric x 35kg, 35kg - hard
Half kneeling weight shift: - 10kg plate 6x10 secs
Rotating sets - 1 mins rest
A) Front Squat - oly shoes, clean grip - slow tempo - 20kg x10, 40kg x5, 60kg x3
C) High bar squat: - oly shoes, slow eccentric - 20kg x10, 40kg x10, 60kg x8, 75kg x5, belt on 90kg x3, x2, 105kg x3, 120kg x3 , 135kg x2, 145kg x1
belt, controlled eccentric
155kg x1 @ RPE 7 ---- puts e1RM at 170kg
80% of e1RM - 136kg x3
122kg x3 (misload)
75% of e1RM - 127kg 4x3
Everything from 120kg and under felt easier today, so I knew strength was up, but it could be also due to me using a better rack position with closer grip and traps popped up more, and back held tight and hard.
Although this did strain my right brachialis... unloading the 20kg plates after my sets was damn painful!
I also bought an ATX squat rack brace, which is not meant for my squat stands, but they fit.
To improve stability and stop the uprights caving in when I set up my ghetto reverse hyper with heavier loads.
Also another place to do pull ups, chins etc.
This made the rack set up wider, and I kept hitting the plates when I was unracking and walking out.
Plus the Rogue Ohio power bar has a thinner collar area, where the plates butt up against the bar, so they sit an inch closer to the rack as well.
Had to relearn how to unrack properly, using a narrow stance, step directly backwards and then move into squat stance.
Still haven't quite mastered it yet... I could also space out the plates further by putting a collar on the bar first.
(https://i.imgur.com/M0TW334.jpg)
Rotating sets 1-2 mins rest
A) SSB Good Morning: - oly shoes - 30kg x10, belt on 50kg x10, 70kg x5, 80kg x5, 90kg x5
belt
100kg x5 @ RPE 6
105kg x4 @ RPE 7 (PR!! +5kg)
72% of e1RM - 90kg 2x4
B) Tibilias Wall raise - against side of car, in oly shoes - BW x 10
Dip belt +10kg x15 @ RPE 8 (+3 reps)
+15kg x10, x12 @ RPE 7/8
Felt way easier for some reason
C1) Weighted single leg bent knee Calf raise - 3 sec down, 3 secs up, mid range ROM - dip belt+10kg x8, 25kg x8, 30kg 2x8 @ RPE 8
C2) Weighted single leg Calf raise - 3 sec down, 3 secs up, mid range ROM - dip belt+10kg x8, 25kg x8, 30kg 2x8 @ RPE 8
Leg Curl - single leg - end of unit elevated 8 inches - toes pointed, explosive - 10kg x10
17.5kg x10, 10, 9 @ REP 8
Reverse hyper - ghetto - plank of wood across safety arms, with rubber - BW 2x20
-
Wednesday 5th October 2022
Mild drained feeling, mild to moderate aches all over.
Outter glutes the most sore
Achilles feeling good
Left foot has some plantar fasciitis pain.... which I did notice yesterday on the concentric of the tib raises, stretching it out I guess.
Might have happened on the squats walkouts, but it's been a thing that comes and goes for me... sigh
----
Waking mobility work and upper body stretches - lat and pec stretches, dislocates
Rotating sets 1 mins rest
Sartorius bent leg ISO push against opposite leg : At 70% effort - 4x45secs
Peroneal foot rotation ISO : - 4x45secs
Seated calf Raise ISO push, single leg - dip belt around leg and under wood plank - 70% effort 4x45 secs
Hammer curl ISO, elbow on body, stretched range - dumbbell 10kg - 3x45 secs - really hard
Single leg, kneeling quad push into couch ISO: - at 70% effort - 4x45 secs
-
Thursday 6th October 2022
Still achey, feeling ok, but I figure an extra days rest will do me good
Plus it will be raining on Sunday, so targeting Monday for BBall/jumps
----
Waking mobility work and upper body stretches - lat and pec stretches, dislocates
AM
While lying in bed
Rotating sets 1 mins rest
Internal leg rotation stretched ISO, lying on back- 3x45secs
Sartorius bent leg ISO push against opposite leg : At 70% effort - 4x45secs
External rotation ISO, on side, sleeper stretch position - stretch range - 30 secs + 3 manual resistance, 6 sec up and down, mid range reps x 3 sets
Subscapularis ISO push, on side, sleeper stretch position - stretch range - 2x 45 secs
1x 30 Seconds + 3 manual resistance, 6 sec up and down, mid range reps
PM
Seated calf Raise ISO push, single leg - dip belt around leg and under wood plank - 70% effort 4x45 secs
Peroneal foot rotation ISO : - 3x45secs
Hammer curl ISO, elbow on body, stretched range - dumbbell 10kg - 3x45 secs - really hard
Single leg, kneeling quad push into couch ISO: - at 70% effort - 3x45 secs
Sitting on floor, back on wall, single leg press ISO push - through ball of foot against wall, heel on floor - 80 degree knee angle at 70% effort - 3x45secs
Testing this out.
Good load and tension on patella tendon and quads, but then I noticed how hard my glutes were worked as well.
Glutes feeling smashed a few hours post session!
-
Dude, what the hell. I was looking to delve a bit into some of DB Hammer's work and I saw your name dropped in one of the first pages that came up about it. This post is...... from 2005. Didn't realize you were an athleticism online OG of sorts. Pretty cool.
https://forums.t-nation.com/t/db-hammers-book/55761/3 (https://forums.t-nation.com/t/db-hammers-book/55761/3)
-
Dude, what the hell. I was looking to delve a bit into some of DB Hammer's work and I saw your name dropped in one of the first pages that came up about it. This post is...... from 2005. Didn't realize you were an athleticism online OG of sorts. Pretty cool.
https://forums.t-nation.com/t/db-hammers-book/55761/3 (https://forums.t-nation.com/t/db-hammers-book/55761/3)
Ahh yes, I was really into it back then, but got derailed by left patella tendon issues. I wish could go back in time knowing what I knew now!
-
Friday 7th October 2022
Feeling achey from the stuff I did yesterday, glutes especially, but it doesn't seem to effect my strength based on how strong I felt today on SSB squats
Achilles feeling like it's finally heading down the right path.
Left foot plantar fasciitis ache, feeling better. O
Late night session, so trimmed a bit of stuff off to keep session shorter.
----
Morning mobility work and upper body stretches - lat and pec stretches, dislocates
Tendon health+rehab - Low fatigue Week 10 - day 2
Bodyweight with shoes, semi winter clothing - 91.8kg
split squat ISO, rear leg straight, on balls of feet, at 90 degrees knee angle - x 35 secs
Front plank hold: x 35 secs
Glute bridge hold x35secs
Side plank, legs bent, with abduction: x 35 secs
Reverse hyper - BW 2x20
Heel touch downs, single leg, off 7 inch step: - slow eccentric - x10
Rotating sets - 1 mins rest
A) Sartorius bent leg ISO push against opposite leg : At 70% effort - 3 x30secs
B) Peroneal external foot rotation ISO : At 70% effort - 3 x30secs
C) Leg extension ISO, single leg - end of unit elevated 8 inches - 3 sec concentric, 10 sec hold at top. 20 sec hold at 60 degrees - 15kg, 20kg, 25kg
5 sec Concentric 30 sec hold at top, 20 sec hold at 60 degrees, no eccentric x30kg, 30kg
Safety bar Squat - Oly shoes - controlled eccentric - 30kg x10, 50kg x8, 70kg x7, belt on 90kg x6, 110kg x4, 125kg x3,
belt, controlled eccentric
140kg x3 @ RPE 7 (PR!!! +5kg) -- puts e1RM at 163kg
72% of e1RM - 117kg 3x4
All warmup sets felt much easier than last week, so that extra days rest was the right move.
I even made bigger jumps between warm up sets, and it didn't feel bad.
Still can't believe I'm using 140kg on these now now, so surreal!
And it didn't even feel heavy on my back/shoulders today.
Rotating sets - 1 mins rest
A) SSB or weighted Bent knee Calf Raise - single leg - 3 secs up and down, mid range ROM - 30kg x10, 35kg 2x8 @ RPE 8/9
B) SSB or weighted single leg Calf raise - 3 secs up and down, mid range ROM - 30kg x10, 35kg 2x8 @ RPE 8/9
Some dull ache on right achilles at bottom stretched range in bent leg calf raises.
C) Dumbbell press, rotating grip: - inline with ears - 15lbs x12, 25lbs x10
35lbs x15, x15, x13 @ RPE 7/8/8 (+1 rep on second and third set)
D) High angle rows - Elbows out, to upper abs - 20kg x12, 40kg x10, belt 60kg x8
belt
70kg x10 ,x9 ,x9 @RPE 7/8/8.5 (+1 rep to set 2 and 3)
Overhead sideways band QL stretched hold, hip pushed away from band: - light Jump Stretch band 3x 45 secs - hard
Reverse hyper - ghetto - BW x15
Monster mini jump stretch band - 16kg x15, x15 @ RPE 5
Monster mini jump stretch band + mini band - 26kg x125 @ RPE 6
-
Saturday 8th October 2022
Sore all over.
The banded reverse hypers I did yesterday did not feel all that taxing on the posterior chain while I'm doing them, but glutes, erectors and hamstrings are pretty toasty today
----
Waking mobility work and upper body stretches - lat and pec stretches, dislocates
rest day
-
Sunday 9th October 2022
Fat loss cycle 3 - Week 20
Height - 5'8.5"
weighed - 89.8kg (-0.1), 198lbs
waist - 35 5/8 inches (+0.25)
hip = 42 1/8
upper thigh = 27 1/8
Right calf = 16
Neck = 15 7/8
Chest = 42.5
Right Arm (flexed) = 15 3/8
Wrist = 6 5/8
Tanita scale bodyfat % = 24.7% (-0.1 )
Total loss so far - weight -0.0kg Waist 2.5 inches BF% Tanita -1.4%
Phone app TDEE Calculator is at 2728 calories
Averaged 2934 calories over the week, 173g protein, 220g carbs, 141g fat.
Too much food this week...
-
Sunday 9th October 2022
Less sore, but still achey
Right achilles insertion had a sharp jab of pain when I got up from bed this morning, but was ok after, not sure what that was about...
----
Waking mobility work and upper body stretches - lat and pec stretches, disolcates
BBall dribbling and ball control drills: 5 mins
Rotating sets - 30 secs to 1 mins rest
A) Split squat ISO on balls of foot, rear leg straight: - BW x 45 secs
dip belt + 20kg x 45 secs, +30kg x 45 secs, +35 x 45 secs
B1) Sartorius bent leg ISO push against opposite leg : At 70% effort - x 40secs
B2) Sartorius, banded, internal leg rotation raise : - JumpStretch Monster mini band - 16kg 2x40secs
C) Peroneal foot rotation ISO : - 3x 40secs
D1) Arm Ball circles at wall - Swiss Ball 3x24 (12 each direction)
D2) Arm Lateral ball circles at wall - Swiss Ball 3x24 (12 each direction)
E) Single leg Calf raise ISO: - slightly above neutral - dip belt+20kg x45secs, +30kg x 45secs, +35kg x 45secs - moderate
F) Hammer curl ISO, elbow on body, stretched range 5kg plate - 3x45 secs - hard
A) Seated calf Raise ISO push, single leg - dip belt around leg and under wood plank - 70% effort 3x45 secs
B) Leg extension ISO, single leg - end of unit elevated 5 inches - 10 sec hold at top. 25 sec hold at 60 degrees x 20kg
lifted up with help of arm, hold at 60 degrees, no eccentric - 25kg, 30kg
lifted up with help of arm, push against 60 degrees strap, no eccentric - moderate effort x 30kg, 30kg
---
Some foot supported bar hangs, stretches, and then soft tissue work on upper body using pull up bar handles - traps, arms, pec minor, forearms
-
I saw a post from Mike Tuchscherer about using a crane scale to measure ISOs force, so I had a quick look around, and these are cheap, from Amazon AU, just $30AUD for one model
I might just invest in one :)
See if I can find one with a peak value hold memory
edit - this one has a peak hold feature https://www.amazon.com/Klau-Digital-Hanging-OCS-L-Industrial/dp/B0153E0CSM
https://www.scienceforsport.com/can-a-low-cost-crane-scale-provide-solid-data-for-strength-testing/
Any coach that has a limited budget should see the results of the experiment as an entry point into maximal strength testing. Something to consider, however, is the sampling rate of a load cell (i.e. 1000 Hz), as the rate of force production is especially important and can’t be done with a Crane Scale. Still, the use of a crane scale is great for adjusting band tension with accommodating resistance and using it for other estimations of force such as sled loads.
http://www.youtube.com/watch?v=DMDjrBvcanE
-
Very cool belt squat setup, by far the easiest way to do it I've seen so far for home gym.
Will try it out the next time I train.
I have a bunch of cheap short soft tie down straps I can use, with a load capacity of 1500lbs, from AliExpress... $6AUD for 5
Replace the chain of my dip belt with 2 tie down straps and a carabina. They are also handy for lots of things
(https://ae01.alicdn.com/kf/Hf7e4289ff7df4f33ae436a158ea20260J.jpg)
-
Monday 10th October 2022
Still achey, upper back more sore from yesterday
Achilles insertions like last week, not sore post session, but left foot plantar fasciitis a little achey
----
Waking mobility work and upper body stretches
BBall practise session at WLC outdoor courts - 45 mins
Bodyweight with shoes - ?
At the courts
Split squat ISO on balls of foot, rear leg straight: x 45secs
Dribbling drills - 15 mins
shot around for 30 minutes.
10 or standing and 1 step jumps. Then 10 dunks on 8 feet netball rims
Small 0.5 inch increase on standing jump, and probably 1 step jump as well.
9'7.5" inch touch, 2 inches higher off 1 step.
So 27.5 inches now
Legs and hips felt tired and sore, so did not feel all that great.
Left patella tendon felt OK, and achilles also ok, but I was more ginger when moving about.
Pull Ups - on netball ring, close grip - scapular shrugs x 15
dead hang, paused to sternum - BW x1
Rotating sets - 1mins rest
A) Pogo hops - low intensity x20, x40,
x50 - rotating on the spot alternating directions each full rotation
B) Straight Bar dips - Dip shrugs x 15, BW x3
down to upper abs
BW x15, x16, x15 @ RPE 5/7/8 (+1 rep on second set, lower RPE across the board, lowered to higher up on body)
E) Step up jumps. Single leg, arm supported : 6 inch step - each leg x8, x7, x6
Will drop down to 6 reps max per set next time.
Right leg feels less solid and powerful
D) Inverted rows BW x3
reverse grip - BW x14, x13 @ RPE 7/8 (+1 rep on first set)
E) Altitude drop, single leg: -alternating legs - off 6 inch step x10
off 12 inches (2 steps) - x10
small hop off 12 inches (2 steps) x 10
added small hop on last set, all pain free, except when I tried to land deeper, then I felt my Sartorius ache...
Right leg again, body felt sacred to land on last set, partly due to feeling messed up on timing.
I think due to me normally taking off my left leg on single leg running jumps
----------
Tried a few front lever holds, tough, but was able to get a few seconds.
Having bulkier legs doesn't help...
L-Sit - 3x10 secs
+5 secs per set, and rectus femoris no longer feeling excessively achey when trying to bring my legs up higher.
L hang pull up - BW x4, x3 @ RPE 9
-----
stretch
-
Tuesday 11th October 2022
Moderate tired, drained feeling
Moderate beat up feeling all over
Left patella tendon and achilles insertion feeling no worse after yesterday. Right achilles insertion still the worse of the two. Left feels like near fully recovered.
Slowly building back to full capacity, finally.
left plantar fasciitis a little achey upon waking.
3x20 toe curls and lateral calf stretch, and it feels better
----
Waking mobility work and upper body stretches - lat and pec stretches, dislocates
rest
-
Wednesday 12th October 2022
Still achey and a little beat up feeling
Right ankle, feeling sprained
Achilles feeling no worse after all the calf stretches yesterday.
More stretches today
----
Waking mobility work and upper body stretches - lat and pec stretches, dislocates
rotating sets 1 mins rest
Split squat ISO on balls of foot, rear leg straight: - BW x 30 secs
Sartorius bent leg ISO push against opposite leg : At 70% effort - 4x40secs
Seated calf Raise ISO push, single leg - dip belt around leg and under wood plank - 80% effort 4x45 secs
Hammer curl ISO, elbow on body, stretched range - dumbbell 10kg - 4x45 secs - hard
Single leg, kneeling quad push into couch ISO: - at 70% effort - 4x45 secs
Peroneal foot rotation ISO : - 3x 45secs
-
Thursday 13th September 2022
Still a bit achey, but felt more crisp, so time to train again.
Ideally I would have trained yesterday so BBall/jumps on Saturday would better, as it may rain on Sunday.
But will have to take my chances on Sunday, and then raining all next week....
----
Waking mobility work and upper body stretches
Soft tissue work for whole body
Tendon health+rehab - Low fatigue Week 11 - day 1
Bodyweight with shoes, in semi winter clothing - 92.5kg
general mobility drills
BBall dribbling and ball control drills: - 10 mins - ok
split squat ISO, rear leg straight, on balls of feet, at 80 degrees knee angle - x 35 secs
Front plank hold: x 35 secs
Glute bridge hold x35 secs
Side plank, legs bent: x 35 secs
Heel touch downs, single leg, off 7 inch step: - slow eccentric - x10
Reverse hyper - on padded bar - BW x20
Rotating sets - 1 mins rest
A) Sartorius ISO push against opposite leg :- at 70% effort - 4x 40 secs
B) Peroneal foot rotation ISO - 70% effort, right leg only - 2x 35secs
C) Leg extension ISO, single leg - end of unit elevated 5 inches - 3 sec Concentric, 10 sec hold at top, 20 sec hold at 60 degrees, no eccentric - 15kg, 20kg, 25kg
30 sec hold at 60 degrees, no eccentric x 30kg, 30kg
Olys - Clean high pull: 20kg x6, 40kg x3, 60kg x3, 80kg x3, 90kg x3, 100kg x3
Plus a few Power cleans on 20kg, 40kg, 60kg sets
Half kneeling Kettlebell weight shift: - 10kg x60 Seconds (10 sec hold each rep)
Squats - did one set of Low bar then a set of high bar as I ramped up - 1 min between each
Low Bars Squats - oly shoes, slow eccentric - 20kg x10, 40kg x10, 60kg x5, 75kg x3, 90kg x3, belt on 105kg x2, 125kg x2
belt
130kg x4 (done as third set of 130kg below)
High bar squat: - oly shoes, slow eccentric - 20kg x10, 40kg x5, 60kg x5, 75kg x3, 90kg x3, belt on 105kg x2, 125kg x2 , 140kg x1, 150kg x1
belt, controlled eccentric
160kg x1 @ RPE 7 ---- puts e1RM at 175kg
80% of e1RM - 140kg x3
75% of e1RM - 130kg 3x4
Getting ever closer to 180kg e1RM
Would have done 5 sets of 3 with 75%, but the third rep was still moving quickly, so did 4 reps instead, which had a little of bit of strain starting to show up.
160kg single, 140kg x3, and last set of 130kg high bar squat. And SSB 140kg x3 @ RPE 7 from last week
Sumo Deadlift - Oly shoes, hookgri, lowered under control - 100kg x5
Rotating sets - 1 mins rest
A) SSB Good Morning: - oly shoes - 30kg x10, belt on 50kg x10, 70kg x8, 80kg x6, 90kg x6, x5 @ RPE 6
B) Single leg split stance tibialis raise, in oly shoes: BW x5
+5kg x12, x10, x9 @RPE 8 (+1 rep)
C1) Weighted single leg bent knee Calf raise - 3 sec down, 3 secs up, in oly shoes - dip belt+30kg x10, 35kg x9, x8 @ RPE 8
C2) Weighted single leg Calf raise - 3 sec down, 3 secs up, mid range ROM - - dip belt+30kg x10, 35kg x9, x8 @ RPE 8
D) Dumbbell press, rotating grip: - inline with ears - 15lbs x10, 25lbs x8
35lbs x15, x15, x14 @ RPE 7/8/8 (+1 rep on second set, +2 reps on third set)
--------
A) Single arm dumbbell row, head supported : - controlled eccentric - 55lbs x10,
75lbs x12, x11, x11 @ RPE 8 (+1 rep each set)
B) Close grip triangle push up - on bench x12, Floor 2x12
C) Leg Curl - single leg - end of unit elevated 8 inches - toes pointed, explosive - 10kg x10
17.5kg x11, 10 @RPE 8
----
Overhead, arms straight, side bend: - 5 secs hold each rep, each side - plate in hands - 2.5kg x5, 5kg x5, 10kg x4 (hard)
Reverse hyper - ghetto - plank of wood across safety arms, with rubber - BW x20
-
Friday 14th October 2022
Mild tired, drained feeling
Mild to Moderate soreness all over, glutes, upper hamstrings, quads, traps and biceps the most
Left adductor quite sore, something going on with it, maybe tendinopathy
----
Waking mobility work and upper body stretches - lat and pec stretches, dislocates
rotating sets 1 mins rest
Seated calf Raise ISO push, single leg - dip belt around leg and under wood plank - 80% effort 4x45 secs
Single leg, kneeling quad push into couch ISO: - at 70% effort - 4x45 secs
-
Saturday 15th October 2022
Feeling better, but still pretty sore, especially in my quads, upper hamstrings and glutes
----
Waking mobility work and upper body stretches - lat and pec stretches, dislocates
Sartorius straight leg externally rotated ISO, lying on back- resisting bodyweight 4x 45secs
External rotation ISO - manual resistance from opposite arm : - stretch range 4x 45secs
rotating sets 1 mins rest
Split squat ISO on balls of foot, rear leg straight: - BW x 45 secs
Sitting on floor, back on wall, single leg press ISO push - through ball of foot against wall, heel on floor - 80 degree knee angle at 70% effort - 4x40secs
Added two 20 mm EVA foam mats for the back, and sitting on 2 mats to raise the height a bit, feels better
Seated calf Raise ISO push, single leg - tie down strap around leg and under wood plank - 80% effort 4x45 secs
Hammer curl ISO, elbow on body, stretched range - 5kg plate held on edge - 4x45 secs - hard
Calf raise ISO, single leg: - hold at mid range - 45 secs x dip belt+20kg, 30kg, 35kg, 40kg 40kg
Will progress to 45kg next time, 50% of bodyweight, as 40kg does not hurt and not overly hard
Standing bent knee calf raise has damn high forces for the load, and the one that does cause me the most discomfort on my right achilles insertion if it's stretched in that range
(https://i.imgur.com/AtfJs42.png)
-
Sunday 16th October 2022
Not the best of sleep, and still sore all over.
Surprised how well I jumped today.
----
Waking mobility work and upper body stretches
Soft tissue work on feet, calves, quads, glutes and posterior shoulder, lats
BBall practise session at WLC outdoor courts - 45 mins
Bodyweight with shoes - was 90.8kg straight out of bed naked, so probably like 93kg with shoes, clothes, and some water, didn't eat
At the courts
Split squat ISO on balls of foot, rear leg straight: x 45secs
Dribbling drills - 15 mins
shot around for 30 minutes.
15 standing and 1 step jumps, a few single leg jumps, and off a few steps.
A few dunks on 8 feet netball rims, mostly standing trick dunks
+1 inch increase on standing jump, 2.5 knuckles over 9.5 feet backboard
9'8.5" inch touch, so at 28.5 inches now
Paused vertical was an inch lower, 9'7.5", same as what I vertical jumped last week with a dip!
1 leg jump was 3 inches lower, as it's likely more sensitive to fatigue.
Hmm think I might be able to jump a few inches higher if deloaded and peaked...
Right leg lower Sartorius area and outer calf/peroneal area flared up on a jump landing, so had to shut things down.... sigh
Was feeling tired and sore, but still jumped pretty good.
I'm now jumping better than when I was 12kg lighter last year!
Getting bigger and stronger seems to help a quite a bit...
Need another 6 inches to grab rim off vertical, which I should have once I get lean.
But I still need another 6 inches on top of that to dunk, get wrist to rim off a standing vertical.
That would be a 40 inch vertical jump for me, so need to continue getting stronger, somewhere around a 2xBW high bar squat for at least 8 reps.
Moved around a bit more intensely, right achilles insertion was a little achey, but OK post session
Pull Ups - on netball ring, close grip - scapular shrugs x 20
dead hang, paused to sternum - BW x1
Rotating sets - 1mins rest
A) Pogo hops - low intensity x20, x40,
x50 - rotating on the spot alternating directions each full rotation
right achilles insertion was a little achey
B) Inverted rows BW x3
reverse grip - BW x14, x14 @ RPE 7/8 (+1 rep on second set)
C) Step up jumps. Single leg, arm supported : 6 inch step - each leg 2x6
Right leg sartorius, and outer calf are hurting on landing, so shut it down after second set
D) Straight Bar dips - Dip shrugs x 15, BW x3
down to upper abs
BW x17, x17, x13 @ RPE 6/8/9 (+2 reps on first set, +1 second )
E) Altitude drop, single leg: -alternating legs - off 6 inch step x10
off 12 inches (2 steps) - 2x10
Right leg didn't hurt on these... probably due to shallow landings
----------
L hang pull up - BW x4, x4 @ RPE 8.5, 9
RPE is starting to drop a little.
L-Sit - 2x10 secs
Pike push up: - elbows in, 24 inches between hands and feet - BW x5, x6 @ RPE 7/8
Quite hard. Feels like a cross between a hand stand push up and an incline press.
Really loads up the rotator cuffs, and quite a bit of upper pec as well
-----
stretch
-
Monday 17th October 2022
Fat loss cycle 3 - Week 21
Height - 5'8.5"
weighed - 89.8kg, 198lbs
waist - 35.5 inches (-1/8)
hip = 42 1/8
upper thigh = 27 1/8
Right calf = 16 1/8 (+1/8)
Neck = 15 7/8
Chest = 42.5
Right Arm (flexed) = 15.5 (+1/8)
Wrist = 6 5/8
Tanita scale bodyfat % = 24.2% (-0.5 )
Total loss so far - weight -0.0kg Waist 2 5/8 inches BF% Tanita -1.9%
Phone app TDEE Calculator is at 2688 calories
Averaged 2933 calories over the week, 205g protein, 148g carbs, 160g fat.
Still eating too much.
Biggest calf size ever, at any bodyweight!
Mild beat up feeling
Right leg hurts when bending under load, feels like the upper outer calf, upper plantaris muscle area, and not the peroneal like I thought
Both sartorius also sore when loaded
Got to figure out this Sartorius issue. Yesterday I could feel the whole muscle ache under load when pushing off hard on the moving jumps, so it may not be a tendon issue like I thought.
----
Waking mobility work and upper body stretches, disolocates
rest day
-
Tuesday 18th October 2022
Feeling better.
Can put weight back on the right leg without discomfort, but sometimes at a certain knee shallow knee angle with load on the posterior chain,
There is a sharp shock like jab of pain somewhere in the lower sartorius and VMO area that causes the leg to buckle,
Tendinopathy, compression or bursitis who knows....
It just kinda showed up one day a few weeks after I started doing leg extensions frequently.
Was doing those single leg sissy squat holds and then randomly felt that sharp jab of pain, same for Spanish squats.
Never had any issue on those prior.
Which is why I haven't done any of those recently...
As for the right, upper, outer calf area - pain at a certain angle of knee when all the quad, hamstring and calf are loaded together.
None when only 1 or 2 of the 3 are loaded
I figure it's in the area of the plantaris and popliteus muscles.
I recall first feeling it hurt after I first started going heavy on Sumo deadlifts, which does stress those 3 muscle areas at the same time, with the knee bent a little.
The deadlifts were fine, but then that area was aching when I was warming up for the SSB split squats straight after, and feeling my right leg buckle
when the pain kicked in towards the bottom of the rep.
Sigh... fix one thing and something else gets broken in the process....
Not sure how to get it fixed either, will throw a bunch of things against the wall and hopes something sticks
----
While lying in bed - rotating sets
External rotation ISO - manual resistance from opposite arm : mid/stretch range 4x45secs
Subscapularis ISO push, hand into chest, lying on back : 4x45secs
Waking mobility work and upper body stretches - lat and pec stretches, disolcates
Palms up, offset, forearm hold ISO : holding broom at the middle, broom head on working side - 0.7kg 3x45secs - Moderately hard
Hurt something in my right hand when I was doing power snatches, haven't done them in a while, and still no difference.
So time to rehab it. This motion stresses those muscles/tendons in the thumb part of the palm.
Rotating sets - 30 secs to 1 mins rest
Split squat ISO on balls of foot, rear leg straight: - BW 2x 45 secs
Hammer curl ISO - mid range, free floating elbow - 5kg plate - 3x45 secs - hard
Copenhagen semi plank ISO, torso lying on floor: - 3x 30 secs - moderately hard
Leg extension ISO, single leg - end of unit elevated 5 inches - 3 sec concentric, 10 sec hold at top, 30 sec hold at 60 degrees, no eccentric x 15kg, 20kg, 25kg
6 sec Concentric. 45 sec hold at 60 degrees. No eccentric - 30kg
lifted up with help of arm, hold at 60 degrees, no eccentric - 30kg, 35kg - hard
Seated calf Raise ISO push, single leg - strap around towel/thigh and under wood plank - 80% effort 3x45 secs
Arm Ball circles at wall - Swiss Ball 3x24 (12 each direction)
Arm Lateral ball circles at wall - Swiss Ball 3x24 (12 each direction)
Single leg Calf raise ISO: - slightly above neutral - 45secs x dip belt+20kg, 40kg, 45kg, 45kg @ RPE 7
No discomfort with 45kg
Peroneal foot rotation ISO : - 3x 45 secs
---
Did some medium intensity calf stretches, foot over step, and bpth achilles insertions felt fine.
Progressing, can finally get back to calf stretches, and this should help keep away my left plantar fasciitis pain.
Sartorius bent leg ISO push against opposite leg : At 70% effort - 4x30secs
-
Wednesday 19th October 2022
Posterior shoulder achey from yesterday, will cut down the volume a bit next time.
Right lower sartorius and plantaris area randomly hurting everytime I loaded and bent my right leg into a 1/4 squat position.
Should not have squatted today in hindsight.
Achilles feeling good out of bed.
----
Morning mobility work and upper body stretches - lat and pec stretches, dislocates
Soft tissue work for lower body, and some upper
Tendon health+rehab - Low fatigue Week 12 - day 2
Bodyweight with shoes - 91.1kg
BBall dribbling and ball control drills: - 5 mins - kinda meh
split squat ISO, rear leg straight, on balls of feet, at 90 degrees knee angle - x 45 secs
Front plank hold: x 35 secs
Glute bridge hold x35secs
Side plank, legs bent, with abduction: x 35 secs
Split squat - slow tempo 2x6
Reverse hyper - BW 2x15
Heel touch downs, single leg, off 7 inch step: - slow eccentric - x10
Lateral squat - alternating sides: BW x12
Half kneeling Kettlebell weight shift: - 10kg x60 Seconds (10 sec hold each rep)
Safety bar Squat - Oly shoes - controlled slow eccentric - 30kg x10, 50kg x8, 70kg x6, belt on 90kg x5, 110kg x3, 125kg x3,
belt, controlled eccentric
135kg x2 @ RPE 8.5 - puts e1RM at 147kg
76% of e1RM - 112kg x3
110kg 3x3
Felt terrible, and hard, first bad squat session in a while. Strength well down.
Right lower sartorius area randomly hurting everytime in the 1/4 squat position didn't help either.
Autoregulated loads down.
Rotating sets - 1 mins rest
A) SSB or weighted Bent knee Calf Raise - single leg - oly shoes, 3 secs up and down, to floor with 15mm elevation - 20kg x6, 30kg x8, 40kg 2x8 @ RPE 8
B) SSB or weighted single leg Calf raise - oly shoes, 3 secs up and down, to floor with 15mm elevation - 20kg x6, 30kg x8, 40kg 2x8 @ RPE 8
40kg felt good for the most part, just some ache on the first rep of the 40kg sets when lifting off the floor on the right side.
Right knee, sartorius felt better after the bent knee calf raise, the hold.
B) Tibilias Wall raise - against side of car, in oly shoes - BW x 10
Dip belt +15kg x10, 8, 7 @ RPE 9/8/8
Big decrease from last time
C) Dumbbell press, rotating grip: - inline with ears - 15lbs x12, 25lbs x10
35lbs x15, x15, x15 @ RPE 6.5/7/8 (+2 repa on third set)
Finally all sets with 15 reps across. Will go up in weight next time, maybe to 40lbs
A) High angle rows - Elbows out, to upper abs - 20kg x12, 40kg x10, belt 60kg x8
belt
70kg x10 , x9 , x8 @RPE 8/8/8.5
harder than usual due to shoulder fatigue from presses before.
B) Close grip triangle push up: On bench BW x12, floor x 15,
backpack +10kg x17, x15 @ RPE 7/8
C) Leg Curl - single leg - end of unit elevated 5 inches - toes pointed, explosive - 15kg x10
20kg x8, 7, 6 @ RPE 8
A) Overhead, arms straight, side bend: - 3 secs hold each rep, each side back to back - plate in hands - 5kg x5, 10kg 2x5 - hard
B) Reverse hyper - ghetto - BW x20
Monster mini jump stretch band + mini band - 26kg 2x12 @ RPE 7/8
posterior chain felt smoked doing these after leg curls.
-
Thursday 20th October 2022
Moderate soreness all over. Not feeling to bad
Random pains when bending in lower sartorius area in both legs still present when bending in the 1/4 range, worse on the right side.
Even in light loads, so likely not tendionpathy. I think irritated Pes Anserine bursitis.
Sartorius is pretty sore and irritated as well so maybe swollen lower tendon causing rubbing and impingement there
Outer, upper right calf pain in the same 1/4 squat rnage, also rather random. Most likely plantaris msucle.
Which tendon runs down to the inner left side of the right achilles, where I feel some discomfort when cold walking... so it just might be all related...
It helps flex the ankle and knee joint by extending from the outside back of the femur, but I get no pain there when doing calf raises etc.
Only when quarter squatting with hips going back, so when all ankle, knee and hip joint are loaded, even very lightly
But do sometimes feel discomfort there on the eccentric of leg extensions right at the bottom, when the pad compresses into the back of the calf.
The ankle is somewhat under load
On the positive side, my right hand feels better already after just one session of the offset broom hold ISOs, where weeks of "rest" did nothing
----
Waking mobility work and upper body stretches - lat and pec stretches, disolcates
Rotating sets - 30 secs to 1 mins rest
Peroneal foot rotation ISO : - 3x 45 secs
Single leg, kneeling quad push into couch ISO: - 90 degree knee angle at 70% effort - 4x45 secs
Copenhagen semi plank ISO, torso lying on floor: - 4x 30 secs - moderately hard
Palms up, offset, forearm hold ISO : holding broom at the middle, broom head on working side - 0.7kg 3x45secs - Moderately hard
Sartorius straight leg externally rotated ISO, lying on back - resisting bodyweight 3x 45secs
---
Couch stretch
Calf stretch
-
Friday 21st October 2022
Still sore all over, erectors the most.
Right leg feeling better, but lower sartorius area and upper outer calf still randomly hurting when bent to 1/4 squat position, especially when walking downstairs with toes pointed.
----
Waking mobility work and upper body stretches, dislocates
Soft tissue work for lower body
Tendon health+rehab - Low fatigue Week 12 - day 3
Bodyweight with shoes - 92.4kg
split squat ISO, rear leg straight, on balls of feet, at 80 degrees knee angle - x 35 secs
Front plank hold: x 35 secs
Glute bridge hold x35 secs
Side plank, legs bent: x 35 secs
Reverse hyper - BW x20
Rotating sets - 1 mins rest
Copenhagen semi plank ISO, torso lying on floor: - 4x 30 secs - moderately hard
Sartorius ISO push against opposite leg :- at 70% effort - 3x 45 secs
Seated calf Raise ISO push, single leg - tie down strap around towel/leg and under wood plank - 80% effort x45 secs
Leg extension ISO, single leg - end of unit elevated 5 inches -
lifted up with help of arm, 15 sec hold at top, 30 sec hold at 60 degrees, no eccentric - x15kg, 20kg, 25kg
45 sec hold at 60 degrees, no eccentric - x30kg, 30kg - hard
Hammer curl ISO - mid range, free floating elbow - 5kg plate - 3x45 secs - hard
SSB or weighted single leg Calf raise ISO: - 2 hands supported, held at slightly above neutral - 45secs x 30kg, 45kg, 47.5kg
Not too hard, and no pain. Will move up to 50kg next time.
SSB seems to subjectively feel easier than when using the dip belt. You just don't notice the weight hanging down from you.
Olys - Clean high pull: 20kg x6, 40kg x3, 60kg x3
Plus a few Power cleans on 20kg, 40kg, 60kg sets
Low Bar Squats - oly shoes, slow eccentric - 20kg x15, 40kg x10, 60kg 2x5, 75kg 2x5, 90kg 3x5
belt, normal tempo -
100kg x15 @RPE 6.5
controlled eccentric - 100kg x6
Some random twinges from both lower Sartorius, worst for right leg, and right outer calf area when at 1/4 squat depth, which went away by 100kg
Low bar squat feeling better today, had bar too low on the back the last few times, now back above the rear delts.
Was only planning to stop at 100kg x5, but last minute repped it out instead.
First 100kg set was piston like, fast and smooth. VMO started burning pretty bad by rep 14, so stopped there.
Might be able to hit 19 reps straight without resting.
Since I haven't done high reps on squats in a while, like nothing above 6 reps with >100kg, this should be a pretty accurate reflection of where my strength levels are.
Somewhere around a 190kg e1RM for low bar squats
-
Saturday 22nd October 2022
Moderately sore all over, glutes and upper back the most.
I think from just tensioning and holding the bar in low bar squats, since I didn't work them directly.
Was worried squatting yesterday would make things worse, but both Sartorius and right plantaris muscle feeling better
----
Waking mobility work and upper body stretches - lat and pec stretches, dislocates
Rotating sets - 30 secs to 1 mins rest
Peroneal foot rotation ISO : - 3x 45 secs
Split squat ISO on balls of foot, rear leg straight: - 80 degree knee angle - 3x45 secs
Copenhagen semi plank ISO, torso lying on floor: - 3x45 secs - moderately hard
Sartorius bent leg ISO pull against opposite leg - 3 x 45secs
basically a manual resistance version of this
http://www.youtube.com/watch?v=bFAi428Eb08
-
Sunday 23rd October 2022
Still achey all over. Hips especially
Achilles felt good out of bed, both sides, best it's felt so far.
Wasn't sure if I was going to BBall today, since it was supposed to rain, but it was clear, and I wanted to get my upper body stuff done.
Dropped most of the lower body stuff.
Went OK, but my left foot plantar fasciitis flared up again, when I was back at home
----
Waking mobility work and upper body stretches
Soft tissue work on whole body
BBall practise session at WLC outdoor courts - 50 mins
Bodyweight without shoes - 90.5kg
At the courts
Split squat ISO on balls of foot, rear leg straight: x 45secs
Dribbling drills - 15 mins
shot around for 30 minutes.
two casual, scared, 1 step jumps, touching around 9'8". Right Sartorius ached a little upon landing so shut it down.
A few standing dunks, and 1 single leg dunk on 8 feet netball rims
Slight twinge from both Sartorius earlier in the session on cuts, but fine after
Pull Ups - on netball ring, close grip - scapular shrugs x 20
dead hang, paused to sternum - BW x1, x1
Jogs - a few short easy jogs on balls of feet
Rotating sets - 1 mins rest
A) Pogo hops - low/mid intensity x20,
x40 - a few side to side swivel reps
x60 - rotating on the spot alternating directions each full rotation
No pain or discomfort, so small increase in intensity
B) Skips - 3 series of short sets of track and field style skips, prime times and lateral skips
C) L hang pull up - on netball ring, close grip, to sternum - BW x4, x4 @ RPE 8
BW x4 - last rep, sternum 3 inches from bar
Same as last week, but to sternum now, as opposed to chin.
Doing them first up, before inverted rows made me feel much stronger.
Just powered them up on the first two sets.
All I need to do is swing forward and a muscle up should be had, as I'm already high enough over the bar.
Pike push up: - elbows in, 24 inches between hands and feet - BW x3, x5
BW x10 @ RPE 7
Feet elevated 22 inches - BW x10, x8 @ RPE 8 - these looked more like regular foot elevated pushups...
----------
A1) Inverted rows - reverse grip - BW x3
reverse grip - BW x11, x11 @ RPE 7
BW x9 @ RPE 9
Wide, thumbless grip - BW x15, x10 @ RPE 8/6
B) Straight Bar dips - BW x3
down to upper abs
BW x13, x10 @ RPE 8/7
-------
L-Sit - on bench - BW x10 secs, 2x15 secs
+5 secs set 2 and 3
getting easier
stretch
-
Monday 24th October 2022
Fat loss cycle 3 - Week 22
Height - 5'8.5"
weighed - 89.8kg, 198lbs
waist - 35.5 inches
hip = 42 1/8
upper thigh = 27 1/8
Right calf = 16 (-1/8)
Neck = 15 7/8
Chest = 42.5
Right Arm (flexed) = 15.5
Wrist = 6 5/8
Tanita scale bodyfat % = 23.9% (-0.3 )
Total loss so far - weight -0.0kg Waist 2 5/8 inches BF% Tanita -2.2%
Phone app TDEE Calculator is at 2690 calories
Averaged 2330 calories over the week, 159g protein, 186g carbs, 96g fat.
Calories down a bit, mostly from eating less fat, from raw macadamias, my addiction...
Still no major change, but I think I'm just a bit heavier today from food and water weight, as I was mostly around low 89kg during the week
Mild to moderate aches all over, mild beat up feeling.
Mid upper back, traps and neck the most stiff and sore feeling.
Followed by upper hamstrings, due to the skips and prime times most likely, something new.
Both achilles felt good out of bed. Tolerating the loads pretty good now.
Especially the right side.
I'll just slowly increment up the loads on the ISOs and slow calf raises, and intensity on the pogos and skips, bounds and running each week, and they should be back to full function soon.
By the end of the year, but you can never tell for sure with tendons, just very slow recovery...
It appears that overdosing on vitamin C, and adding in Whey around training time may be a factor.
I take 1g of Vitamin C and whey before training, and then 5g of Vit C in my workout drink :)
On the bad side, my left foot plantar fasciitis hurting again, so walking around is painful.
More toe curls and long 1+ min calf and soleus wall stretches with feet flat on the floor
----
Waking mobility work
Single leg, kneeling quad push into floor ISO: 90 degrees - 3x45 secs
Toe curl ISO : 3 x 45 secs
Wall sit, single leg: 1/4 squat depth - 2 x 45secs
Wall sit, single leg. heels off the floor : 1/4 squat depth - 3x45secs - feels pretty hard
Lying on side, single leg lateral push into floor: 2x 45secs
Sartorius bent leg ISO pull against opposite leg : 2x 45secs
-
Tuesday 25th October 2022
Still feeling achey and slightly beat up
Right lower sartorius still bugging me, random pain hits in the 1/4 squat range.
I don't know whether to rest it or continue doing ISOs for it
Left foot feeling better once again, so the Toe curls and calf stretches are effective
Didn't feeling like loading up on the ISOs, so just did manual resistance variants
----
While lying in bed - rotating sets
External rotation ISO - manual resistance from opposite arm : stretch range 3x45secs
Subscapularis ISO push, hand into chest, lying on back : 3x45secs
Waking mobility work and upper body stretches - lat and pec stretches, disolcates
Toe Curl ISO 3x 45secs
Palms up, offset, forearm hold ISO : holding broom at the middle, broom head on working side - 0.7kg 3x45secs - Moderately hard
Rotating sets - 30 secs to 1 mins rest
Calf raise ISO push against wall. Single leg: 4 x45secs
Seated calf Raise ISO push, single leg - strap around towel/thigh and under wood plank - 80% effort 4x45 secs
Seated single leg push into floor. heel off the floor : - 90 degrees - 4x 45secs
Sartorius bent leg ISO pull against opposite leg : 3x 45secs
-
Wednesday 26th September 2022
Still achey, especially erectors.
----
Waking mobility work and upper body stretches
Soft tissue work for whole body
Tendon health+rehab - Low fatigue Week 13 - day 1
Bodyweight with shoes - 90.7kg
general mobility drills
BBall dribbling and ball control drills: - 10 mins - good
split squat ISO, rear leg straight, on balls of feet, at 80 degrees knee angle - x 35 secs
Front plank hold: x 35 secs
Glute bridge hold x45 secs
Side plank, legs bent: x 35 secs
Heel touch downs, single leg, off 6 inch step: - slow eccentric - x10
A) Sartorius ISO push against opposite leg :- at 70% effort - 3x 45 secs
B) Peroneal foot rotation ISO - 70% effort - 3x 35secs
Half kneeling Kettlebell weight shift: - 10kg x60 Seconds (10 sec hold each rep)
Chin grip lat stretch, feet supported - 5 x 30secs
Rotating sets -
Leg extension ISO, single leg - end of unit elevated 5 inches - 15 sec hold at top, 30 sec hold at 70 degrees, no eccentric - 15kg, 20kg, 25kg, 30kg
45 sec hold at 70 degrees, no eccentric x 30kg, 35kg
Olys - Clean high pull: 20kg x6, 40kg x4, 60kg x4, 80kg x4, 80kg x3
Plus a few Power cleans on 20kg, 40kg, 60kg sets
Squats - did one set of front squat, Low bar then a set of high bar as I ramped up - 1 min between each. Then High bar squat, low bar squat > 105kg with 3 mins rest
Front squat
20kg x5, 40kg x3, 60kg x3, 75kg x3
Stretching the lats helped a lot, able to full grip the bar and keep elbows higher
(https://i.imgur.com/66rClx9.jpg)
Low Bar Squat - oly shoes, slow eccentric - 20kg x10, 40kg x5, 60kg x3, 75kg x3, 90kg x3, belt on 105kg x3, 125kg x3, 140kg x1
belt
140kg x5 @ RPE 7 - after the high bar 140kg x5 set
High bar squat - oly shoes, slow eccentric - 20kg x10, 40kg x5, 60kg x3, 75kg x3, 90kg x3, belt on 105kg x3, 125kg x2 , 140kg x1
belt, controlled eccentric
140kg x5 @ RPE 7.5 -- puts e1RM at 170kg
73% of e1RM - 125kg 2x4 (hard)
Top sets felt good, strong and solid feeling, but right lower sartorius twinges on earlier warm up sets in the 1/4 squat range, as well as outter, upper calf area
Rotating sets - 1 mins rest
A) SSB Good Morning: - oly shoes - 30kg x10, belt on 50kg x10, 70kg x10,
80kg x7, x8 @ RPE 7/8.5
B) Dumbbell press, rotating grip: - inline with ears - 15lbs x12, 25lbs x8, 35lbs x6
40lbs x10, x9, x8 @ RPE 8 (PR!! +10lbs, -5reps)
C) Single leg split stance tibialis raise, in oly shoes: BW x6
+5kg x8, x8, x8 @RPE 7/8/9
D) SSB single leg bent knee Calf raise - 3 sec down, 2 secs up, in oly shoes, 15mm elevated - 30kg x6, 50kg x8, x8 @ RPE 8
E) SSB single leg Calf raise - 3 sec down, 3 secs up, olys shoes, on floor - 30kg x6, 50kg x8, x8 @ RPE 8
+10kg on these, felt good, only slight discomfort on right inner lower achilles area, which may be the plantaris tendon
--------
A) High angle barbell rows - Elbows out, to upper abs - 20kg x12, 40kg x10, 60kg x8
belt
70kg x11 , x9 @RPE 8 (+1 rep on first set)
B) Leg Curl - single leg - end of unit elevated 5 inches - toes pointed, explosive - 15kg x10
20kg x8, 7 @RPE 9
should have stopped at 7 and 6 reps
C) Single arm dumbbell row, head supported : - controlled eccentric - 40lbs x10, 70lbs x6
80lbs 2x8 @ RPE 8/8.5 (+5lbs, - 4 reps)
D) Overhead, arms straight, side bend: - 3 secs hold each rep, each side - plate in hands - 5kg x5, 10kg 2x6 (+1 rep, hard)
-
Thursday 27th October 2022
Mild tired feeling. Moderate aches all over
current problem areas not feeling worse after yesterday
----
Waking mobility work and upper body stretches - lat and pec stretches, disolcates
Lower body stretches
-
Friday 28th October 2022
mild aches all over
----
While lying in bed - rotating sets
External rotation ISO - manual resistance from opposite arm : stretch range 3x45secs
Subscapularis ISO push, hand into chest, lying on back : 3x45secs
Waking mobility work and upper body stretches, dislocates
Toe Curl ISO 3x 45secs
Tendon health+rehab - Low fatigue Week 13 - day 2
Bodyweight with shoes - 90.8kg
general mobility drills
A) Sartorius ISO push against opposite leg :- at 70% effort - 3x 45 secs
B) Peroneal foot rotation ISO - 70% effort - 3x 35secs
Dancing - 5mins
BBall dribbling and ball control drills: - 3 mins - ok
Palms up, offset, forearm hold ISO : holding broom at the middle, broom head on working side - 0.7kg 3x45secs - Moderately hard
split squat ISO, rear leg straight, on balls of feet, at 80 degrees knee angle - x 45 secs
Front plank hold: x 35 secs
Glute bridge hold x35 secs
Side plank, legs bent: x 35 secs
Reverse hyper - BW x15, x10
Rotating sets - 1 mins rest
Copenhagen semi plank ISO, torso lying on floor: - 3x 45 secs - hard
Seated calf Raise ISO push, single leg - tie down strap around towel/leg and under wood plank - 80% effort 3x45 secs
Leg extension ISO, single leg - end of unit elevated 8 inches -
lifted up with help of arm, 25 sec hold at top, 20 sec hold at 45 degrees, no eccentric - x15kg, 20kg, 25kg
45 sec hold at 45 degrees, no eccentric - x30kg - hard
Hammer curl ISO - stretch range, elbow on troso - 7kg dumbbell - 3x45 secs - hard
SSB single leg Calf raise ISO: - 2 hands supported, held at slightly above neutral - 45secs x 30kg, 50kg, 50kg, 50kg
Moderately hard, no pain
Elbow supported dumbbell external rotation - to front of body - 3 secs up and down - 5lbs 2x12
Low Bar Squats - oly shoes, slow eccentric - 20kg x10, 40kg x10, 60kg x5, 75kg x5, belt on 90kg x5, x2, 105kg x2, 115kg x2
belt, controlled eccentric
115kg x12 @RPE 7 --> puts e1RM at 188kg
Paused reps - 115kg x3
Felt kinda hard, but still piston like and fast. Quite the glute burn on 12th rep, but quads were still hit pretty hard as well
Just working up to a single top set with, 3 reps in the tank. second paused reps set was a throwaway set.
Keeping fatigue low, so the body has enough resources to recover, and then go above current baseline, as opposed to just having only enough to recover back to baseline and no more.
Plus I seem to not be able to do squat backoff sets all too well, or lots of sets across, they just feel terrible.
So I think for me, it's better to do more sets on the way up.
Low bar squat not bothering my right lower sartorius, at least for the main sets, some twinges on the lighter sets. in 1/4 squat position on the way down.
The closer the movement is to walking downstairs on the balls of your feet, the more it hurts.
camera angles can be so deceiving - from the back it looks shallow, but from the side, below parallel
(https://i.imgur.com/uf9ZOBj.jpg)
(https://i.imgur.com/EMhpVvo.jpg)
Bar hang, leg raise holds: - 5 sec bent knee, 5 sec straight leg, 5 sec bent knee, 5 sec straight leg
20secs x 3 sets
Quite the lat stretch, kill two birds with one stone. Plus the thick squat rack cross member works the grip as well.
-
Saturday 29th October 2022
Moderate tired feeling and soreness all over.
Glutes and hamstrings feel hammered
Right lower sartorius and upper right calf issue feels much better
----
Waking mobility work and upper body stretches - lat and pec stretches, disolcates
Lower body stretches
-
Sunday 30th October 2022
Legs and hips were pretty achey before heading to bed, much better after sleeping, but still fairly sore.
Right lower sartorius and upper right calf felt much better.
So whatever I'm doing is working, even with the squats.
No sign of my Left foot plantar fasciitis today.
Did do some toe towel curls before heading to the court
----
Waking mobility work and upper body stretches
Soft tissue work on whole body - brief session
BBall practise session at WLC outdoor courts - 40 mins
Bodyweight without shoes - ?
At the courts
Split squat ISO on balls of foot, rear leg straight: x 45secs
Sartorius bent leg ISO pull against opposite leg : x 45 Seconds
Dribbling drills - 15 mins
shot around for 25 minutes, along with dunks on 8 feet Netball rims.
Busy, all courts taken, so I did all my stuff on the nearby netball courts, which have an 8 feet rim stuck on the back of the 10 feet one.
Sore legs and hips, so did not feel too explosive, but still decent intensity.
Quite a few single leg dunks, and no discomfort was felt in left patella tendon, foot or achilles.
Did 15 or so jumps of all types later on, some against a BBall rim.
Highest measured jump was 9'9" touch off 1 step.
Running jump is pretty bad right now, not much higher than 1 step, but was able to pull off a fluid right left plant, my off plant.
No issues with Sartorius today, nor my right plantaris, either on jumping or landing.
Felt nice and floaty on the jogs after the BBall here and there, on the balls of my feet. Both achilles felt fine.
Pull Ups - on netball ring, close grip - scapular shrugs x 20
dead hang, paused to sternum - BW x1, x1
-----
Rotating sets - 1 mins rest
A) Pogo hops - low/mid intensity x20,
x40 - A few side to side swivel and rotating reps
x60 - A few side to side swivel and rotating reps
x60 - A few side to side swivel and rotating reps
No achilles pain or discomfort
B) Skips - 3 series of short sets of track and field A skips, prime times and lateral skips - all at low/mid intensity
C) L hang pull up - on netball ring, close grip, to sternum - BW x4, x4, x4 @ RPE 8/9/9.5 (+3 inches on last rep from last week)
All reps to sternum this week, +1 rep from last week
D) Box Jump, Depth Drop combo - 20 inch wall - jump from 2 feet away, landing ontop with straight legs 3x3
Mild twinge from left patella tendon on first drop, but fine after. Felt kinda hard
I can tell that depth jumps off this height is a no go right now, no wonder my running jump is so bad now compared to before.
E) Pike push up: - elbows in, 24 inches between hands and feet - BW x3
BW x10, x8 @ RPE 8
3 step jump practice - 3x3 with each plant
Muscle up, leg assisted - leg drive from ground on playground monkey bars
6 reps, 10 secs rest between each - right elbow hurt...
L hang pulls up tired me too much.
Made 4 of my reps, but right elbow hurt... so it looks like muscles up are not for me right now...
----
A) Step up jumps. Single leg, arm supported : 6 inch step - each leg 2x5
big right toe felt discomfort on these
B) Inverted rows - reverse grip - BW x3
reverse grip - BW x12, x10 @ RPE 10/8.5
Wide, thumbless grip - BW x15, x11 @ RPE 8
C) Straight Bar dips - BW x3
BW x12, x10 @ RPE 9/8
L-Sit - on bench - BW x20 secs, 20 secs, 15 secs (+5 secs set 1 and 2)
-------
stretch
-
Monday 31st October 2022
Fat loss cycle 3 - Week 22
Height - 5'8.5"
weighed - 89.2kg (-0.7kg), 196.7lbs
waist - 35.25 inches (-0.25)
hip = 42 1/8
upper thigh = 27 (-1/8)
Right calf = 16 (-1/8)
Neck = 15.75 (-1/8)
Chest = 42.5
Right Arm (flexed) = 15 3/8 (-1/8)
Wrist = 6 5/8
Tanita scale bodyfat % = 23.7% (-0.5 )
Total loss so far - weight -0.7kg Waist 2 7/8 inches BF% Tanita -2.4%
Phone app TDEE Calculator is at 2715 calories
Averaged 2167 calories over the week, 167g protein, 129g carbs, 97g fat.
Stepping up the fat loss this week
Moderately beat up feeling.
Soleus pretty sore, along with quads, hamstrings and biceps.
Right elbow, painful.
Both Achilles decent.
Left patella tendon a little achey, along with both lower Sartorius, but better than past weeks.
----
Waking mobility work and upper body stretches, disolocates
Recovery ISOs
Rotating sets - 30 secs rest
Wall sit, heels off the floor - 1min
Wall Sit 1min x 2
Butchers block, thoracic lat loaded stretch: - dumbbell in hands 10kg - 3x 1min
Calf raise ISO, Single leg: - mid range - 1min x 3
Sartorius bent leg ISO pull against opposite leg : 3x 45secs
Single rear leg, bent knee, calf raise ISO - front leg on bench: - 3x 1min
new variant, hammers the soleus hard, and with good stability
Tricep press down ISO : - short medium Rogue band - 45secs x 3 (medium effort)
Back bridge against wall: 10secs x 5
-
I received my TYR L1 lifting shoes from WODLife Australia today, much cheaper than getting it directly from TYR, along with a discount on top of that. Otherwise they are normally more expensive than the rest of the shoes...
My feet measure 26cm, and I have paddle shaped feet on the wider side at over 4 inches wide. I wear size 10US for all my athletic shoes, but some barefoot style shoes in size 10.5 for a looser fit.
Straight away, they have shot to the top of the list of all the shoes I own.
Even without breaking them in they already feel good and comfortable all over.
Size 10 is perfect fit for me.
It feels flat, with a natural feeling taper from the heel to front of the shoe. Plenty of room up front to splay the toes, while still having the side of my foot hugging the shoe.
The right mix of flexibility and stiffness at the front, they feel as pliable as the Legacy Lifter 2 up front, but somehow more secure feeling.
There are no pressure areas on the shoe, unlike the others, and the arch area is moderate feeling.
They just feel more athletic than the other shoes for me. Like an extension of my foot, with good grip.
The upper around the ankle feels exactly like the Romaleos 2 with the soft padded fabric.
The only negative is the straps feel and look a bit more cheap than the others with the plastic loops and rubber ends. But they feel durable enough and are stitched, unlike the Romaleos 4's straps which are only glued together And tighten up well with no discomfort
They are the only shoe I have where you do have to loosen the laces to get my feet into, but probably also the reason they have no heel slip!
The Romaleos 4 has the worse heel slip, followed by the Romaleos 2. The Legacy Lifter 2 has a some heel slip even size down half a size.
Also for that reason, it's why I haven't felt the need to pull the straps tight on the TYR L1, as the shoe feels snug and secure as is. All the other shoes, especially the Romaleos 4 I've had to pull the straps tight.
My Nike Romaleos 2 is size 10.5, which I bought second hand for $20 :)
But they are still in good condition.
I find the front area around the strap there a bit uncomfortable for me and pulling that tight just feels bad, without actually make the shoe feel more secure.
I just don't see the hype for this shoe
I did have to size down to 9.5 on Reebok Legacy Lifter 2 as it's a longer shoe compared to the rest. Not as narrow as the Romaleos 4, but still pretty snug at the front.
The front to back slope of the heel is pretty steep and aggressive, so it feels a bit unnatural.
There is pressure around midfoot arch area, and frontal top of the foot.
And the insole makes a lot of squeaking noises eventually!
Front of shoe feels a touch too flexible.
Romaleos 4 feels the most rigid when leaning back into the heel.
Quite stiff and clunky, boot like compared to the other shoes.
The shoe feels uneven, with the toe spring. It does not sit flat.
I do not feel confident and stable in them with heavy loads.
They are quite narrow up front and push against my outer toes.
Heel slip means I tend to pull the straps tight.
The straps are also only glued together, so they will split eventually.
I feel more pressure around the arch area and the top of the foot, and general unevenness vs the TYR L1
Ankles also feel exposed and less supported... no locked down feeling...maybe another reason for the heel slip...
Maybe time to sell off some unwanted lifting shoes :)
(https://i.imgur.com/3aY4VHr.jpg)
(https://i.imgur.com/zTKQQXu.jpg)
(https://i.imgur.com/jjNOSjQ.jpg)
Vs Romaleos 4
(https://i.imgur.com/vhEQOSD.jpg)
vs Romaloes 2
(https://i.imgur.com/qCEvFMN.jpg)
vs Legacy Lifter 2
(https://i.imgur.com/3QFIeDN.jpg)
-
Tuesday 1st October 2022
Still pretty moderately sore all over.
Been walking down stairs backwards since last week, tried normal way today and no pain from lower Sartorius and right outer calf region (plantaris muscle)
Right elbow, feeling better
Was keen to test out the TYR L1 shoes on squats, but I just felt drowsy and still too sore, so better off waiting till tomorrow.
----
Waking mobility work and upper body stretches, dislocates
Recovery and tendon rehab ISOs
Rotating sets - 30 secs rest
Calf raise ISO push against wall. Single leg: - braced with forearms and top of head - 3x 45secs
Sitting on floor, back on wall, single leg press ISO push through ball of foot against wall: - 60 degree knee angle - 3x45secs
Bent knee calf raise ISO push against wall, single leg, sitting on floor, back against opposite wall: 3x45secs
Sartorius bent leg ISO pull against opposite leg : 3x 45secs
Tricep press down ISO : - short medium Rogue band - 45secs x 3 (medium effort)
Palms up, offset, forearm hold ISO : holding broom at the middle, broom head on working side - 0.7kg 3x45secs - Moderately hard
Glutes feeling smashed from the wall based calf and leg press pushes
-
Wednesday 2nd November 2022
Feeling ok, but still some lingering soreness, erectors the most
Tendons feeling better
Dang, bodyweight hit 87.2kg this morning!
----
Waking mobility work and upper body stretches
Soft tissue work for lower body and lats
Tendon health+rehab - Low fatigue Week 14 - day 1
Bodyweight with shoes - 89.3kg
general mobility drills
Dancing - house style - 5 mins
BBall dribbling and ball control drills: - 5 mins - good
split squat ISO, rear leg straight, on balls of feet, at 80 degrees knee angle - x 35 secs
Front plank hold: x 35 secs
Glute bridge hold x45 secs
Side plank, legs bent: x 35 secs
-----
Rotating sets -
A) Copenhagen semi plank ISO, torso lying on floor: - 3x 30 secs - hard
B) Sartorius ISO push against opposite leg :- at 70% effort - 3x 30 secs
C) Hip push against strap around upper shins ISO - 70% effort - 3x 30secs
D) Leg extension ISO, single leg - end of unit elevated 5 inches -
lifted up with help of arm, 20 sec hold at top, 25 sec hold at 45 degrees, no eccentric - x15kg, 20kg
- 45 sec hold at 45 degrees, no eccentric x 25kg
- 35 sec hold at 45 degrees, no eccentric x 30kg, 30kg, 30kg
Chin grip lat stretch, feet supported - 3 x 30secs
Heel touch downs, single leg, off 6 inch step: - slow eccentric - x10
Half kneeling Kettlebell weight shift: - 10kg x60 Seconds (10 sec hold each rep)
Squats - did one set of front squat, Low bar then a set of high bar as I ramped up - 1 min between each.
Front squat
20kg x5, 40kg x3, 60kg x3
High bar squat - oly shoes, slow eccentric - 20kg x10, 40kg x5, 60kg x3, 75kg x3, 90kg x3, belt on 105kg x3, 125kg x2 , 135kg x1
Low Bar Squat - oly shoes, slow eccentric - 20kg x10, 40kg x5, 60kg x3, 75kg x3, 90kg x3, belt on 105kg x3, 125kg x3, 135kg x2, 145kg x1
belt
140kg x8 @ RPE 8 ---> puts e1RM at 187kg
Was worried that the rapid weight drop would make me weaker, but things seem OK today
Just the single top set. Should be enough, as I come back in 2 days time to hit it again.
First session in my recently acquired TYR L1 weightlifting shoes. Which I now rank above my Nike Romaleos 2 and 4, and Reebok Legacy Lifter 2.
Very comfortable already, with a wide toe box. And they sit flat.
Seems to work my foot and calf muscles more than any other shoe, and feedback from the floor.
It's almost like squatting barefeet...
http://www.youtube.com/watch?v=ySOFrNnUGx8
Rotating sets - 1 mins rest
A) SSB Good Morning: - oly shoes - 30kg x10, belt on 50kg x10,
70kg x10, x10, x8 @ RPE 7
Pretty hard, probably due to fatigue from squats as I haven't pushed this hard on them in a while, usually far from failure.
B) Dumbbell press, rotating grip: - inline with ears - 15lbs x12, 25lbs x8, 35lbs x8
40lbs x11, x10, x9 @ RPE 8 (PR!! +1 rep)
+1 rep on all sets. If your presses are going up this easy, then things are in order.
C) Tibilias Wall raise - against side of car, in oly shoes - BW x 10
Dip belt +10kg x10, 9, 8 @ RPE 8.5/8/8
D) SSB single leg bent knee Calf raise - 3 sec down, 2 secs up, in oly shoes, 15mm elevated - 30kg x6, 50kg x10, 55kg x8 @ RPE 8
E) SSB single leg Calf raise - 3 sec down, 3 secs up, olys shoes, on floor - 30kg x6, 50kg x10, 55kg x8 @ RPE 9
+5kg on last set, no pain.
--------
A) High angle barbell rows - Elbows out, to upper abs - 20kg x12, 40kg x10, 60kg x8
belt
70kg x11 , x7, x8 @RPE 9/8/8
B) Leg Curl - single leg - end of unit elevated 5 inches - toes pointed, explosive - 15kg x10
20kg x7, 6 @RPE 8
-----
Reverse Hyper - BW 2x20
-
Thursday 3rd November 2022
Moderate aches all over, not feeling tired though
----
Waking mobility work and upper body stretches, dislocates
did a few ISOs randomly during the day
-
Friday 4th November 2022
Still achey all over, mostly in my erectors, a tweak in my right QL again
Good energy though.
G'dam weighed 86.7kg this morning! :o
----
While lying in bed - rotating sets
External rotation ISO - manual resistance from opposite arm : stretch range - by side x45secs, arms facing upwards 2x 45secs
Subscapularis ISO push, hand into chest, lying on back : 3x45secs
Sartorius bent leg ISO pull against opposite leg : 3x45secs
Bicep curl tricep extension overcoming ISO : 3x 45secs
Waking mobility work and upper body stretches, dislocates
Toe Curl ISO 3x 45secs
Tendon health+rehab - Low fatigue Week 14 - day 2
Bodyweight with shoes - 88.7kg --> 2kg lighter than last week :o
general mobility drills
Dancing - house style - 10mins
BBall dribbling and ball control drills: - 5 mins - good
split squat ISO, rear leg straight, on balls of feet, at 80 degrees knee angle - x 45 secs
Front plank hold: x 35 secs
Glute bridge hold x35 secs
Side plank, legs bent, with adductionx 35 secs
Reverse hyper - BW x15
Rotating sets - 1 mins rest
Copenhagen semi plank ISO, torso lying on floor: - 3x 35 secs - hard
Hip push against strap - around upper shins ISO - seated, leaning forward, 70% effort - 3x 35 secs
Seated calf Raise ISO push, single leg - tie down strap around towel/leg and under wood plank - 80% effort 3x45 secs
Leg extension ISO, single leg - end of unit elevated 5 inches -
lifted up with help of arm, 20 sec hold at top, 25 sec hold at 45 degrees, no eccentric - x15kg, 25kg, 30kg
35 sec hold at 45 degrees, no eccentric - x35kg - hard
Hammer + regular curl ISO - just below parallel, 30 sec hammer curl, 15 sec regular curl - 15lb dumbbell - 3x45 secs - hard
SSB single leg Calf raise ISO: - 2 hands supported, held at slightly above neutral, with 1inch ROM slow rep - 45secs x 30kg, 50kg, 55kg
ISO only x55kg
last set was moderately hard
Sartorius ISO bent leg push against opposite leg :- at 70% effort - 3x 45 secs
Olys - 1 snatch high pull set, then 1 clean high pull set after 2 mins rest
Snatch high pull: 20kg x6, 40kg x3, 60kg x3, 70kg x3, 80kg 2x3
Clean high pull: - 20x6 + 5 power cleans from high hang, 40x3 + 5 power cleans from high hang
60kg x3, 70kg x3, 80kg 3x3
Low Bar Squats - oly shoes, slow eccentric - 20kg x10, 40kg x5, 60kg x5, 75kg x5, belt on 90kg x5, 105kg x5, 115kg x3
belt, controlled eccentric -
120kg x12 @RPE 7.5 --> puts e1RM between 188kg - 196kg
Felt hard, but all reps looks easy and fast on video. From 50% onwards some some twinges from left lower ankle, Peroneal tendons.
More ISOs for it....
rotating sets 2 mins rest
Bar hang, leg raise holds: - 5 sec bent knee, 5 sec straight leg, 5 sec bent knee, 5 sec straight leg
20secs x23 sets
Overhead, arms straight, side bend: - plate in hands, alternating sides, paused - 5kg x12, 10kg 2x16 ( hard)
Hanging, leg raises - Hanging, bent knee into straight leg raise: x 12
Hanging, bent knee into straight leg pike leg raise, feet to hands: x 7 @ RPE 8
Peroneal foot rotation ISO - 70% effort - left foot only - 2x 45secs
-
Saturday 5th November 2022
Achey all over, especially my traps and hamstrings, I think from the deadlift part of the snatch high pull, and lowering.
Quads and calves pretty sore as well.
----
Waking mobility work and upper body stretches - lat and pec stretches
Lower body stretches
Peroneal external foot rotation ISO : Left foot only - 3x45secs
Sartorius bent knee ISO push against opposite leg : 3x45secs
Toe curl ISO :3x45secs
Towel toe curls: x30
-
Sunday 6th November 2022
Legs, posterior chain and erectors still sore.
Probably drop squats from the second workout to be fresher this week.
Sleep was pretty crap as well last night
----
Waking mobility work and upper body stretches
Soft tissue work lower body and upper back - brief session
BBall practise session at WLC outdoor courts - 36 mins
Bodyweight without shoes - 89.7kg
At the courts
Split squat ISO on balls of foot, rear leg straight: x 45secs
Sartorius bent leg ISO push against opposite leg : x 45 Seconds
Dribbling drills - 15 mins
shot around and practised moves for 30 minutes
Did 20 or so jumps of all types and trick dunks on the 8 feet Netball rims
Some short forward, then backward jogs.
Left patella tendon felt good today, no discomfort or pain
Legs felt pretty heavy, sore, and tired.
The first few jumps were pretty bad, but even after I got going the highest standing vertical was 25 inches, 3.5 inches lower than current best
The weird thing is, later on I jumped against the 8 feet netball rim, off a running jump to see how high I could get, and my eyes were slightly above the rim, around mid nose level.
Which is about 6 inches from the top of my head, and works out to be a 32 inch jump.
Enough to touch the rim, which is crazy as I was nowhere near that on earlier rim jump attempts.
And this jump was 7 inches higher than than my vertical today, which is way above the 4 inches difference I used to have in the past.
Maybe just a fluke jump with perfect timing, and adrenaline....
Lighter in bodyweight today, but I didn't notice it.
Pull Ups - on netball ring, close grip - scapular shrugs x 20
dead hang, paused to sternum - BW x1, x1
-----
Rotating sets - 1 mins rest
A) Pogo hops - low/mid intensity x20,
x40 - A few side to side swivel and rotating reps
x60 - A few side to side swivel and rotating reps
x60 - A few side to side swivel and rotating reps
Right achilles had some minor discomfort
B) Skips - 3 series of short sets of track and field A skips, prime times and lateral skips - all at low/mid intensity
C) L hang pull up - on netball ring, close grip, to sternum - BW x1,
BW x5, x5, x4 @ RPE 8/10/9.5 (+1 rep, 5th rep 3inches short of sternum on second set )
Felt easier, added 1 rep on first and second set.
Improving each week, and should get much easier as the weight continues to come off.
D) Box Jump, Depth Drop combo - 20 inch wall - jump from 2 feet away, landing ontop with straight legs 3x3
Left lower Sartorius ached a little on the first drop, going into a deeper landing, but fine after.
E) Pike push up: - elbows in, 24 inches between hands and feet - BW x1, x3
BW x10, x8 @ RPE 8
Still hard, and also loads my cuffs a bit too much. So may drop these next week.
3 step jump practice - 3x3 with each plant
Muscle up, leg assisted - leg drive from ground on playground monkey bars
11 attempts, with 10 secs rest, made 7
Warmed up dip part on a railing before hand, and right elbow felt OK
Starting to get the technique down
Push up - feet elevated 22 inches - BW x20 @ RPE 8
A) Step up jumps. Single leg, arm supported : 6 inch step - each leg 2x5
B) Inverted rows - reverse grip - BW x3
reverse grip - BW x13, x12 @ RPE 8 (+1 rep each set)
Wide, thumbless grip - BW x10, x11 @ RPE 8
C) Straight Bar dips - BW x3
BW x10, x11 @ RPE 9/8
L-Sit - on bench - BW x20 secs, 25 secs (+5 secs set 2)
-------
stretch
-
Monday 7th November 2022
Fat loss cycle 3 - Week 23
Height - 5'8.5"
weighed - 88.8kg (-0.5kg), 196lbs
waist - 35 inches (-0.25)
hip = 41.75 42 (-3/8)
upper thigh = 26 7/8 (-1/8)
Right calf = 15 7/8 (-1/8)
Neck = 15.75
Chest = 42.5
Right Arm (flexed) = 15 3/8
Wrist = 6 5/8
Tanita scale bodyfat % = 23.2% (-0.5 )
Total loss so far - weight -1.2kg Waist 3 1/8 inches BF% Tanita -2.9%
Phone app TDEE Calculator is at 3121 calories
Averaged 2250 calories over the week, 175g protein, 130g carbs, 108g fat.
The TDEE seems elevated, should be around the 2700-2800 range.
Was in the 87.7kg range the last few days, but pigged out last night, so water and food weight is up.
Moderately beat up feeling. No drained feeling, despite the the volume of max effort jumps.
Moderately sore all over, but pretty sore hamstrings.
Right Achilles insertion and lower left Sartorius, a little achey.
----
Waking mobility work and upper body stretches
-
Towel toe curls: x20
Horse stance hold: 4 x 45 secs
Sartorius bent knee ISO push against opposite leg : 3x45secs
Peroneal external foot rotation ISO : Left foot only - 3x45secs
Calf raise ISO, bent knee single leg : 3x45secs
-
Tuesday 8th November 2022
Still achey
Crap sleep as well
Did this session 1 day early and in hindsight I needed an extra day of rest after BBall/Jumps to recover.
Felt weaker and less energetic than previous sessions
----
Waking mobility work and upper body stretches
Soft tissue work for lower body and lats
Tendon health+rehab - Low fatigue Week 15 - day 1
Bodyweight with shoes - 89.4kg
general mobility drills
Dancing - house style - 5 mins
Reverse Hyper - BW 2x15
split squat ISO, rear leg straight, on balls of feet, at 80 degrees knee angle - x 45 secs
Front plank hold: x 35 secs
Glute bridge hold x35 secs
Side plank, legs bent: x 35 secs
-----
Rotating sets -
A) Horse Stance hold - 2x 45 secs
B) Sartorius ISO push against opposite leg :- at 70% effort - 2x 30 secs
C) Hip push against strap around upper shins ISO - 70% effort - 2x 30secs
D) Leg extension ISO, single leg - end of unit elevated 8 inches -
lifted up with help of arm, 20 sec hold at top, 25 sec hold at 45 degrees, no eccentric - x15kg, 25kg
- 35 sec hold at 45 degrees, no eccentric x 30kg, 30kg - hard
Chin grip lat stretch, feet supported - 3 x 30secs
Heel touch downs, single leg, off 6 inch step: - slow eccentric - x10
Half kneeling Kettlebell weight shift: - 10kg x60 Seconds (10 sec hold each rep)
Squats - did one set of front squat, high bar, low bar as I ramped up - 1 min between each.
Front squat
20kg x5, 40kg x3, 60kg x3, 75kg x3
High bar squat - oly shoes, slow eccentric - 20kg x10, 40kg x5, 60kg x5, 75kg x5, 90kg x5, belt on 105kg x3, 125kg x3 , 140kg x1
Low Bar Squat - oly shoes, slow eccentric - 20kg x10, 40kg x5, 60kg x3, 75kg x5, 90kg x5, belt on 105kg x3, 125kg x3, 140kg x2, 150kg x1
belt
145kg x6 @ RPE 8 ---> puts e1RM at 180kg
High bar squat - belt, controlled eccentric - 125kg x8 @ RPE 8
Main low bar squat set with 145kg felt hard, but looked easy, so probably could have done 8 reps at same RPE with an extra days rest
Rotating sets - 1 mins rest
A) SSB Good Morning: - oly shoes - 30kg x10, belt on 50kg x10, 70kg x10
80kg 2x10 @ RPE 7/8 PR!!
Highest weight for sets of 10 so far
B) Dumbbell press, rotating grip: - inline with ears - 15lbs x12, 25lbs x10, 35lbs x8
40lbs x12, x11, x10 @ RPE 8.5/8/9 (PR!! +1 rep)
+1 rep on all sets
C) Tibilias Wall raise - against side of car, in oly shoes - BW x 10
Dip belt +10kg x11, 10, 9 @ RPE 9/8.5/8
D) SSB single leg bent knee Calf raise - 3 sec down, 2 secs up, in oly shoes, 15mm elevated - 30kg x6, 50kg x6, 55kg x6 @ RPE 8
E) SSB single leg Calf raise - 3 sec down, 3 secs up, olys shoes, on floor - 30kg x6, 50kg x6, 55kg x6 @ RPE 8
Much harder than last week
--------
A) High angle barbell rows - Elbows out, to upper abs - 20kg x12, 40kg x10, 60kg x8
belt
70kg x8 @RPE 9
60kg x11 @8
down 3 reps from last week
B) Leg Curl - single leg - end of unit elevated 5 inches - toes pointed, explosive - 15kg x10
20kg x6, x6, x5 @RPE 7/8.5/8
Single arm dumbbell row, head supported : - elbows out - 40lbs x10, 75lbs x6
80lbs x8 @ RPE 8
-----
stretch
-
Wednesday 9th November 2022
Mild tired feeling and moderately sore all over - erectors, hamstrings and calves the most
Sore abs, I think from the presses
----
Waking mobility work and upper body stretches - lat and pec stretches, dislocates
rotating sets
Horse Stance hold - 3x 45 secs
Sartorius bent knee ISO push against opposite leg : 3x45secs
Peroneal external foot rotation ISO : seated, red Rogue mini Band between front of feet. Toes pointed - 3x45secs
Calf raise ISO, bent knee single leg : Upper mid range 2x 45secs
Toe curl ISO :3x45secs
Calf raise ISO, single leg : Upper mid range 2x 45secs
Tricep extension ISO : 3 x 45secs
Seated leg push into floor. Single leg, heel off the floor : 90 degrees 3x 45secs
-
Thursday 10th November 2022
Still sore all over, posterior chain heavy soreness
----
While lying in bed - rotating sets
External rotation ISO - manual resistance from opposite arm : stretch range - by side x45secs, arms facing upwards 2x 45secs
Subscapularis ISO push, hand into chest, lying on back : 3x45secs
Lying on back, palms down, by side ISO push : 2x45secs
lying on back, palms up by side, arm ISO push : 2x45secs
Waking mobility work and upper body stretches, dislocates
Toe Curl ISO 3x 45secs
Tendon health+rehab - Low fatigue Week 15 - day 2
Bodyweight with shoes - 90kg
general mobility drills
Side of ankle, single leg, hold: 3 x 45secs
BBall dribbling and ball control drills: - 10 mins - good
Dancing - house style - 5 mins
split squat ISO, rear leg straight, on balls of feet, at 80 degrees knee angle - x 35 secs
Front plank hold: x 35 secs
Glute bridge hold x35 secs
Side plank, legs bent, with adductionx 35 secs
Rotating sets - 1 mins rest
Horse stance hold - 3x 45 secs
Hip push against strap - around upper shins ISO - seated, leaning forward, 70% effort - 3x 45 secs
Seated calf Raise ISO push, single leg - tie down strap around towel/leg and under wood plank - 80% effort 3x45 secs
Leg extension ISO, single leg - end of unit elevated 5 inches -
lifted up with help of arm, 20 sec hold at top, 25 sec hold at 45 degrees, no eccentric - x15kg, 25kg
45 sec hold at 45 degrees, no eccentric - x30kg, x32.5kg - hard
Hammer + regular curl ISO - just below parallel, 30 sec hammer curl, 15 sec regular curl - 15lb dumbbell - 3x45 secs - hard
SSB single leg Calf raise ISO: - 2 hands supported, held at slightly above neutral - 45secs x 30kg, 50kg, 55kg, 57kg
+2kg last set, moderately hard, no pain
Sartorius ISO bent leg push against opposite leg :- at 70% effort - 3x 45 secs
Olys - 1 snatch high pull set, then 1 clean high pull set after 2 mins rest
Snatch high pull: 20kg x6, 40kg x3, 60kg x3, 70kg x3, 80kg x3
Clean high pull: - 20kg x6 + a few power cleans, 40kg x3 + a few power cleans, 60kg x3 + a few power cleans
70kg x3, 80kg x3, 90kg x3
60kg power clean from high hang going to chin level, so strength is coming up
High Bar Squats - oly shoes, slow eccentric - 20kg x10, 40kg x5, 60kg x5, 75kg x5, 90kg x5, belt on 105kg x5, 115kg x3, 125kg x1
belt, controlled eccentric -
125kg x10 @RPE 8 --> puts e1RM at 180kg
Despite the soreness and fatigue, still got decent reps out of 125kg. Maybe even more if fresh.
Might be able to do 9 reps with 140kg now.
Looks like there is a 1-2 rep difference between my high bar and low bar squats at the same weight, not that much
High bar seems to feel easier than low bar now, on the way up... more comfortable
rotating sets 2 mins rest
Bar hang, leg raise holds: - 5 sec bent knee, 5 sec straight leg, 5 sec bent knee, 5 sec straight leg
20secs x2 sets
Overhead, arms straight, side bend: - plate in hands, alternating sides, paused - 5kg x12, 10kg 2x18 ( +2 reps, hard)
Hanging, leg raises - Hanging, bent knee into straight leg pike leg raise, feet to hands: x 8, x7 @ RPE 9
Butchers block, thoracic lat loaded stretch: plate in hands - 10kg 3x60secs
-
Friday 11th November 2022
Sore all over - brutally sore hamstrings. Quads, calves, and traps also pretty sore.
Snatch high pulls must be causing all the hamstring soreness, as I'm pretty bent over when doing them
Planning to BBall jump tomorrow, due to thunderstorm fore cast for Sunday, but I will not be jumping well with this level of soreness
----
Waking mobility work and upper body stretches - lat and pec stretches, dislocates
rotating sets
Tricep extension ISO : 3 x 45secs
Peroneal external foot rotation ISO : seated, red Rogue mini Band between front of feet. Toes pointed - 3x45secs
Sartorius bent knee ISO puull against opposite leg : 3x45secs
Toe curl ISO : 3x45secs
Single leg, kneeling quad push into bed ISO: 90 degrees - 3x 45secs
-
Saturday 12th November 2022
Hamstrings, quads, calves and glutes still pretty sore
Thunderstorm tomorrow, so today is the best day to head to the BBall courts.
Warm and sunny.
----
Waking mobility work and upper body stretches
Soft tissue work lower body and upper body - brief session
BBall practise session at WLC outdoor courts - 35 mins
Bodyweight without shoes - 90+kg
At the courts
Split squat ISO on balls of foot, rear leg straight: x 45 secs
Sartorius bent leg ISO push against opposite leg : x 45 Seconds
Dribbling drills - 15 mins
shot around and practised moves for 30 minutes
Did 30 or so jumps of all types and trick dunks on the 8 feet Netball rims
Some short forward, then backward jogs, and soft floaty type hops
Legs felt sore, and tired, yet still jumped pretty good
Getting stronger and leaner is a potent combo, +1 inch on max jump
Paused Vertical 9'6"
Vertical Jump 9'7"
1 step jump 9'9"
Running jump 9'10"
Running jump at 30 inches today, but vertical is still 1.5 inches lower than current best, so should be able to touch rim after a deload
Looking forward to seeing what happens with another 10kg of fat lost!
Tried 1 single leg jump and it was low, too much fatigue
All tendons felt good on the jumps.
Pull Ups - on netball ring, close grip - scapular shrugs x 20
dead hang, paused to sternum - BW x1
-----
Rotating sets - 1 mins rest
A) Pogo hops - low/mid intensity x20,
x40 - A few side to side swivel and rotating reps
x60 - A few side to side swivel and rotating reps
x60 - A few side to side swivel and rotating reps
Right achilles had some twinge when I tried some star pattern hops
B) Skips - 3 series of short sets of track and field A skips, prime times and lateral skips - all at low/mid intensity
C) L hang pull up - on netball ring, close grip, to sternum - BW x1,
BW x5, x4, x4 @ RPE 10/9/9 ( 5th rep 3inches short of sternum on first set )
Regressed this week, upper body did feel tired
D) Box Jump, Depth Drop combo - 20 inch wall - jump from 2 feet away, landing ontop with straight legs 3x3
Left lower Sartorius mild aches
E) Pike push up: - elbows in, 24 inches between hands and feet - BW x3
BW 3x5 @RPE 5
Muscle up, leg assisted - leg drive from ground on playground monkey bars
10 attempts, with 10 secs rest, made 8
rotating sets 2 mins rest
A) Inverted rows - reverse grip - BW x3
reverse grip - Controlled eccentric, paused - BW x11, x12 @ RPE 10
Wide, thumbless grip - Controlled eccentric, paused, to mid chest - BW x15, x12 @ RPE 8
B1) Straight Bar dips - BW x3
Controlled eccentric, paused - BW x16, x15 @ RPE 9
B2) Push up - feet elevated 22 inches, controlled eccentric - BW x15 @ RPE 8
-----
L-Sit - on bench - BW x20 secs, 27 secs (+2 secs, near failure)
-------
stretch
-
Sunday 13th November 2022
Fat loss cycle 3 - Week 24
Height - 5'8.5"
weighed - 87.5kg (-1.3kg), 193lbs
waist - 34 5/8 inches (-3/8)
hip = 41.5 42 (-0.25)
upper thigh = 26.75 (-1/8)
Right calf = 15.75 (-1/8)
Neck = 15.75
Chest = 42 1/8 (-3/8)
Right Arm (flexed) = 15.25 (-1/8)
Wrist = 6 5/8
Tanita scale bodyfat % = 23% (-0.2 )
Total loss so far - weight -2.5kg Waist 3.5 inches BF% Tanita -3.1%
Phone app TDEE Calculator is at 2990 calories
Averaged 2490 calories over the week, 182g protein, 144g carbs, 122g fat.
Did this one day earlier, but already good fat loss in 6 days
Moderately beat up feeling all over. No drained feeling though.
Moderately sore all over.
----
Waking mobility work and upper body stretches
-
Peroneal external foot rotation ISO : seated, red Rogue mini Band between front of feet. Toes pointed - 3x45secs
Sartorius, lying on back, single leg band pull ISO : - doubled green band 3x 45secs
Calf raise ISO, bent knee single leg : Upper mid range 3x 45secs
Calf raise ISO, single leg : Upper mid range 3x 45secs
-
Monday 14th November 2022
Not too sore, but still beat up feeling
----
While lying in bed - rotating sets
External rotation ISO : 3x 45secs
Subscapularis ISO push, lying on back : 3x 45secs
lying on back, palms up, by side, ISO push : 2x 45secs
Lying on back, palms down, by side ISO push : 2x 45secs
Lying on back, bent arm, rear delt flye ISO : 2x 45secs
Waking mobility work and upper body stretches - lat and pec stretches, dislocates
Tricep extension ISO : 3 x 45secs
Tendon Rehab
Dancing - house style - 5 mins
BBall dribbling and ball control drills: - 5 mins - good
Split squat ISO on balls of foot, rear leg straight: x 45 Seconds
Reverse hyper: 2x20
----
Rotating sets
Hip push against strap - around upper shins ISO - 70% effort - 3x 45 secs (standing, seated, standing)
Horse stance hold - 3x 45 secs
Peroneal external foot rotation ISO : seated, red Rogue mini Band between front of feet. Toes pointed - 3x45secs
Sartorius, lying on back, single leg band pull ISO : - doubled green band 3x 45secs
Seated calf Raise ISO push, single leg - tie down strap around towel/leg and under wood plank - 80% effort 3x45 secs
Leg extension ISO, single leg - end of unit elevated 5 inches -
lifted up with help of arm, 20 sec hold at top, 25 sec hold at 45 degrees, no eccentric - x15kg
45 sec hold at 45 degrees, no eccentric - x 25kg, 30kg, 30kg, 30kg - hard
SSB single leg Calf raise ISO: - 2 hands supported, held at slightly above neutral, slight knee bend - 45secs x 30kg, 50kg, 55kg, 55kg
-
Tuesday 15th November 2022
Minor aches. Woke up feeling decent, but felt tired by the time training rolled around
----
Waking mobility work and upper body stretches
Soft tissue work for lower body and lats
Tendon health+rehab - Low fatigue Week 16 - day 1
Bodyweight with shoes - 89.6kg
general mobility drills
split squat ISO, rear leg straight, on balls of feet, at 80 degrees knee angle - x 35 secs
Front plank hold: x 35 secs
Glute bridge hold x35 secs
Side plank, legs bent: x 35 secs
Horse Stance hold - x 45 secs
-----
Rotating sets -
A) Sartorius ISO bent knee pull against opposite leg :- at 70% effort - 2x 35 secs
B) Peroneal external foot rotation ISO : seated, red Rogue mini Band between front of feet. Toes pointed - 2x35secs
C) Leg extension ISO, single leg - end of unit elevated 5 inches -
lifted up with help of arm, 20 sec hold at top, 25 sec hold at 45 degrees, no eccentric - x15kg, 25kg
Chin grip lat stretch, feet supported - 3 x 30secs
Heel touch downs, single leg, off 6 inch step: - slow eccentric - x10
Half kneeling Kettlebell weight shift: - 10kg x60 Seconds (10 sec hold each rep)
Squats - did one set of front squat, high bar, low bar as I ramped up - 1 min between each.
Front squat - oly shoes, slow eccentric - 20kg x5, 40kg x3, 60kg x3, 75kg x3, 90kg x3 @ RPE 5
High bar squat - oly shoes, slow eccentric - 20kg x10, 40kg x5, 60kg x5, 75kg x5, 90kg x4, belt on 105kg x3, 120kg x3 , 135kg x2, 145kg x1
Low Bar Squat - oly shoes, slow eccentric - 20kg x10, 40kg x5, 60kg x3, 75kg x5, 90kg x4, belt on 105kg x3, 120kg x3, 135kg x2, 145kg x1
High bar squat - belt, controlled eccentric - 155kg x1 @ RPE 8.5
normal tempo
140kg x6 @ RPE 8 -- puts e1RM at 170kg
120kg x10 @ RPE 8
Squats felt much better with an extra day rest from BBall/jumps
Closing in on my goal of 140kg x10 on High bar squats
Starting to get comfortable with front squats, upped to 90kg today, felt good. Might try 100kg next week, which I should be able to do 10+ reps with
Based on my High bar e1RM s my bodyweight with shoes on, I should be vertical jumping around 29+ inches, was at 27 inches last week with sore legs, so should hit it when fresh.
http://www.youtube.com/watch?v=-jQP1-7jsWY
Rotating sets - 1 mins rest
A) SSB Good Morning: - oly shoes - 30kg x10, belt on 50kg x10, 70kg x10
82kg x8, x10 @ RPE 7/8.5 PR!! +2kg
B) Dumbbell press, rotating grip: - inline with ears - 15lbs x10, 25lbs x10, 35lbs x8
40lbs x12, x12, x11 @ RPE 8/8.5/9 (+1 rep on set 2 and 3)
Military Press: - Bulldog grip - 20kg x10
belt
60kg x2, x3 @10 - failed 4th rep half way up
Tried out press on a whim, wanted to see if there was any carry over from Dumbbell presses and all the calisthenics.
The last time I pressed 60kg I hit 3 reps, so to match it after all the pressing means I'm stronger on it, and with a closer grip and zero practise.
Could maybe hit 6 reps with fresh.
Also means I can probably close grip bench 100kg for 6 as well, up 3 reps from the last time I did it
C) Tibilias Wall raise - against side of car, in oly shoes - BW x 10
Dip belt +10kg x12, 11, 10 @ RPE 9 (+1 rep each set)
D) SSB single leg Calf raise - 3 sec down, 2 secs up, in oly shoes, 2 inch elevated - 30kg x6, 50kg x6, 55kg x6, 57kg x6 @ RPE 8
E) SSB single leg bent kneeCalf raise - 3 sec down, 3 secs up, olys shoes, on floor - 30kg x6, 50kg x6, 55kg x6, 57kg x6 @ RPE 8
Increased elevation on regular calf raise, increased ROM into some stretch range, no pain.
Added an extra set with +2kg, felt hard, but no pain
--------
A) High angle barbell rows - Elbows out, to upper abs - 20kg x12, 40kg x10, 60kg x6
belt
70kg x9 @RPE 10
60kg x10, x9 @ RPE 8.5/8
Reps down, fatigue from Presses, will drop down from 70kg next time.
B) Leg Curl - single leg - end of unit elevated 5 inches - toes pointed, explosive - 15kg x10
17.5kg x10, x7, x7 @RPE 8
----
Single arm dumbbell row, head supported : - elbows out - 55lbs x8
80lbs x10, x9 @ RPE 8.5
-----
stretch
-
Wednesday 17th November 2022
Moderate drained feeling. Moderate to heavy soreness in quads, calves, glutes, hamstrings and upper back
Shoulders not all that sore for some reason
----
Waking mobility work and upper body stretches - lat and pec stretches
Tendon Rehab
Split squat ISO on balls of foot, rear leg straight: x 45 Seconds
----
Rotating sets
Peroneal external foot rotation ISO : seated, red Rogue mini Band between front of feet. Toes pointed - 3x45secs
Hip push against strap - around upper shins ISO - 70% effort - 2x 45 secs (standing, seated)
Iron Edge XHeavy flat band around upper shins - seated x 45 secs
band felt like it hit the target better, will use from now on
Horse stance hold - 3x 45 secs
Sartorius, lying on back, single leg band pull ISO : - Rogue red mini band around feet - 2x 45secs
Iron Edge flat green medium band x 45secs
Toe Curl ISO - 3x 45secs
Bicep curl tricep extension overcoming ISO : 3 x45secs
-----
Walk - 20 mins
stretch
-
Thursday 17th November 2022
Hamstrings still sore as hell. Quads, calves, glutes and erectors still pretty sore as well.
Pecs rather sore, from what, I'm not sure....
----
Waking mobility work and upper body stretches, dislocates
Tendon health+rehab - Low fatigue Week 15 - day 2
Bodyweight with shoes - 90kg
general mobility drills
BBall dribbling and ball control drills: - 5 mins - decent
Dancing - house style - 5 mins
Reverse hyper: BW 2x15
split squat ISO, rear leg straight, on balls of feet, at 80 degrees knee angle - x 35 secs
Front plank hold: x 35 secs
Glute bridge hold x35 secs
Side plank, legs bent, with adductionx 35 secs
Rotating sets - 1 mins rest
Peroneal external foot rotation ISO : seated, Iron Edge flat heavy band between front of feet. Toes pointed - 3x 45secs + 3 slow reps
Horse stance hold - 2x 45 secs
Hip push against band - around upper shins ISO - Seated. Iron Edge XHeavy flat band - 3x 45 secs
Seated calf Raise ISO push, single leg - tie down strap around towel/leg and under wood plank - 80% effort 3x45 secs
Sartorius, lying on back, band pull ISO : Doubled green band 3x 45 secs + 3 slow reps
Leg extension ISO, single leg - end of unit elevated 5 inches -
lifted up with help of arm, 20 sec hold at top, 25 sec hold at 45 degrees, no eccentric - x15kg, 25kg
45 sec hold at 45 degrees, no eccentric - x30kg, x30kg - hard
Hammer + regular curl ISO - just below parallel, 30 sec curl, 15 sec hammer curl - 15lb dumbbell - 3x45 secs - hard
SSB single leg Calf raise ISO: - 2 hands supported, held at slightly above neutral, knees slightly bent - 45secs x 30kg, 50kg, 60kg, 60kg
Up 3kg on top sets, tough but no pain
Olys - 1 snatch high pull set, then 1 clean high pull set after 2 mins rest
Snatch high pull: 20kg x6, 40kg x3, 60kg x3, 70kg x3, 80kg x3, x3
Clean high pull: - 20kg x6 + a few power cleans, 40kg x3 + a few power cleans, 60kg x3 + a few power cleans
70kg x3, 80kg x3, 90kg x3, x3
Heavier sets starting to feel easier, getting stronger
Low Bar Squats - oly shoes, controlled eccentric - 20kg x10, 40kg x5, 60kg x5, 75kg x5, 90kg x5, belt on 105kg x5, 115kg x5,
belt
125kg x1, x3, x5, x12 @RPE 7 --> puts e1RM at 200kg PR!!
I thought that a solid 10 reps would be good with 125kg, given how sore my hamstrings, glutes, erectors and adductors were from the SSB Good mornings and leg curls I from a couple of days ago.
Damn 12 reps, that looked way easier than it felt.
The 12th rep was a bit easier than I expected I should have done at least another rep... That puts my e1RM around 200kg :o
But that ladder sequence of reps before hand did warm me up pretty well, which helped, a mild pump.
I'm starting to think 230kg, 506lbs at under 80kg bodyweight might be a realistic goal!
I'm not a powerlifter but I looked at the masters powerlifting squat records around here for age 50-54, and I could break them in the 77kg and 85kg classes of 175kg and 200kg :)
rotating sets 2 mins rest
Bar hang, leg raise holds: - 5 sec bent knee, 5 sec straight leg, 5 sec bent knee, 5 sec straight leg
20secs x1 set
Overhead, arms straight, side bend: - Powerblock dumbbell hands, alternating sides, paused - 10lbs x10, 25lbs x20, 30lbs x20, x18 ( +8 lbs, +1 set, hard)
Butchers block, thoracic lat loaded stretch: Powerblock dumbbell on upper back - 30lbs 3x 1min
Hanging, leg raises - Hanging, bent knee into straight leg pike leg raise, feet to hands: x 8, x7 @ RPE 8
Snatch high pull 80kg x 3, the last two top sets.
With different shoes, the fairly flat Reebok Nano X, and the heeled TYR L-1 Oly shoes. The heel makes it look and feel different, more squat like.
And Low Bar Squat 125kg x12 @ RPE 7 set
-
Friday 18th November 2022
Mild drained feeling.
Heavy soreness all over pretty much - quads, calves, traps, glutes, hamstrings.
Both QL trashed from the side bends, that extra set I added probably was not a wise choice
----
While lying in bed - rotating sets
lying on back, palms up, by side, ISO push : 3x 45secs
Lying on back, palms down, by side ISO push : 3x 45secs
Lying on back, bent arm, rear delt flye ISO : 3x 45secs
External rotation ISO - lying on back, arms facing up- 3x 45secs
Waking mobility work and upper body stretches - lat and pec stretches, dislocates
Tendon Rehab
Toe curl ISO - 3x 45secs
Sartorius bent leg ISO pull against opposite leg : 4 x 45 secs
Split squat ISO on balls of foot, rear leg straight: x 45 Seconds
----
Single leg, kneeling quad push into bed ISO: 3x 45 secs
Peroneal external foot rotation ISO : seated, Iron Edge flat green heavy band between front of feet - 3x45secs
Horse stance hold - x 45 secs, dip belt +5kg x 45secs, +10kg x 45secs
Hip push against band around upper shins ISO - Iron Edge XHeavy flat band around upper shins - seated 3x45 secs
Walk - 20 mins
stretch
-
Saturday 19th November 2022
Still pretty sore in my lower body, so resting
BBall/Jumps tomorrow
----
Waking mobility work and upper body stretches - lat and pec stretches, dislocates
Tendon Rehab
Sartorius bent leg ISO pull against opposite leg : 4 x 45 secs
Tricep extension ISO : 3 x45 secs
Split squat ISO on balls of foot, rear leg straight: x 45 Seconds
Peroneal external foot rotation ISO : seated, Iron Edge flat green heavy band between front of feet - 3x45secs
Toe curl ISO - 3x 45secs
Single leg, kneeling quad push into bed ISO: 3x 45 secs
Horse stance hold - 2x 45 secs, +10kg x 45secs
Bent knee calf ISO push against wall - single leg, sitting on floor, back into wall: 3 x45 secs
Walk - 22 mins
-
Sunday 20th November 2022
Fat loss cycle 3 - Week 25
Height - 5'8.5"
weighed - 88.3kg (+0.8kg), 195lbs
waist - 35.25 inches (-0.25)
hip = 41.75 (+0.25)
upper thigh = 26 5/8 (-1/8)
Right calf = 15 7/8 (+1/8)
Neck = 15.75
Chest = 42 3/8 (+0.25)
Right Arm (flexed) = 15.25
Wrist = 6 5/8
Tanita scale bodyfat % = 22.8% (-0.2 )
Total loss so far - weight -1.7kg Waist 2.25 inches BF% Tanita -3.3%
Phone app TDEE Calculator is at 2810 calories
Averaged 2500 calories over the week, 185g protein, 165g carbs, 106g fat.
More carbs this week, and bodyweight goes up from the water bloat....
-
Sunday 20th November 2022
Feeling better today, but still achey in lower body and posterior chain.
Looking into dropping second session of squats this week for better recovery
Elbows felt good today, the tricep extension ISOs are working.
----
Waking mobility work and upper body stretches
Soft tissue work lower body and upper body - brief session
BBall practise session at WLC outdoor courts - 35 mins
Bodyweight without shoes - 88.5kg
At the courts
Split squat ISO on balls of foot, rear leg straight: x 45 secs
Sartorius bent leg ISO push against opposite leg : x 45 Seconds
Dribbling drills - 15 mins
shot around and practised moves for 30 minutes
Did 15 or so jumps of all types and trick dunks on the 8 feet Netball rims
About the same as last week, but felt worse.
Shut it down after a bit
Pull Ups - on netball ring, close grip - scapular shrugs x 20
dead hang, paused to sternum - BW x1, x1
-----
Rotating sets - 1 mins rest
A) Pogo hops - low/mid intensity x20,
x40 - A few side to side swivel and rotating reps
x60 - A few side to side swivel and rotating reps
x60 - A few side to side swivel and rotating reps
B) Skips - 3 series of short sets of track and field A skips, prime times and lateral skips - all at low/mid intensity
C) L hang pull up - on netball ring, close grip, to sternum - BW x1,
BW x5, x5, x4 @ RPE 9/10/9 ( 5th rep 3inches short of sternum on second set )
Slightly stronger this week
D) Box Jump, Depth Drop/jump combo - 20 inch wall - jump from 2 feet away, landing ontop with straight legs 3x3
decent, added a few depth jumps
E) Pike push up: - elbows in, 24 inches between hands and feet - BW x3
BW 3x8 @RPE 7/8/8
Cuffs starting to adapt to the stress. Felt easier, maybe the 60kg Military presses I did earlier in the week helped
Muscle up, leg assisted - leg drive from ground on playground monkey bars
11 attempts, with 10-20 secs rest, made 6
rotating sets 2 mins rest
A) Inverted rows - reverse grip - BW x3
reverse grip - Slight paused - BW x13 @ RPE 8, x14 @10 - last rep 2 inches short of chest
Wide, thumbless grip - Controlled eccentric, paused, to collar, elbows at 90 degrees - BW x14, x9 @ RPE 10 Last 2 reps short of chest
Pulled higher and with closer grip, like a bodyweight facepull, made it much harder
B1) Straight Bar dips - BW x3
Slight paused - BW x16, x14 @ RPE 8
felt really good this week, much more stable.
B2) Push up - feet elevated 22 inches, controlled eccentric - BW x15 @ RPE 8
-----
L-Sit - on bench - BW x30 secs, 20 secs (+5 secs, near failure)
-------
stretch
Some of the stuff I did today
-
Monday 21st November 2022
Not feeling too bad today, not much soreness.
Both Achilles insertions achey, right side worse of the two.
Back into two sessions a day of ISO rehab work, and an extra set.
----
While lying in bed -
Hammer curl tricep extension overcoming ISO - elbow on bed - 4 x 45 secs
Waking mobility work and upper body stretches - lat and pec stretches, dislocates
Tendon Rehab
Morning
Lying on back, single leg press ISO push against wall - on toes - 4 x45secs
Calf raise ISO, single leg : - 45 secs straight legged, 20 secs bent knee x 4 sets
Toe curl ISO - 3x 45secs
Evening
Sartorius, ISO pull against strap from other leg: lying on back - 4 x 45 secs - hard as hell
Lying on back, single leg press ISO push against wall - on toes - 4 x 45secs
Peroneal external foot rotation ISO : seated, band between front of feet - 4x45secs
These do appear to be working, left ankle area tendon pain down significantly.
Also hits the glute medius a bit, so killing two birds with one stone
Calf raise ISO, single leg : - 45 secs straight legged, 20 secs bent knee x 4 sets
-
Tuesday 22nd November 2022
Posterior chain achey from ISO work yesterday
But feeling better overall.
----
While lying in bed -
Hammer curl tricep extension overcoming ISO - elbow on bed - 4 x 45 secs
Waking mobility work and upper body stretches - lat and pec stretches, dislocates
Tendon Rehab
Morning
Peroneal external foot rotation ISO : seated, band between front of feet - 4x45secs
Sartorius, ISO pull against strap from other leg: lying on back - 4 x 45 secs
Lying on back, single leg press ISO push against wall - 90 degree knee angle, on toes - 4 x 45secs
Calf raise ISO push against wall corner. Single leg: - shoulder into foam roller 4 x 45 secs
Walk - 22 mins
Evening
Sartorius, ISO pull against strap from other leg: lying on back - 4 x 45 secs
Lying on back, single leg press ISO push against wall - 90 degree knee angle, on toes - 4 x 45secs
Calf raise ISO push against wall corner. Single leg: - shoulder into half foam roller 4 x 45 secs
-
Wednesday 23rd November 2022
Achey glutes, adductors from the ISOs, but feeling solid/strong
Left ankle peroneal tendons pain free today, but will continue doing the ISOs for another few weeks.
----
Waking mobility work and upper body stretches
Soft tissue work for lower body and lats
Tendon health+rehab - Low fatigue Week 16 - day 1
Bodyweight with shoes - 89.7kg
general mobility drills
BBall dribbling and ball control drills - 5 mins - good
split squat ISO, rear leg straight, on balls of feet, at 80 degrees knee angle - x 35 secs
Front plank hold: x 35 secs
Glute bridge hold x35 secs
Side plank, legs bent: x 35 secs
Horse Stance hold - x 45 secs
-----
Rotating sets -
A) Sartorius ISO bent knee pull against opposite leg :- at 70% effort - 2x 45 secs
B) Peroneal external foot rotation ISO : seated, Iron Edge mini flat heavy band on front of feet. Toes pointed - 2x45 secs
C) Leg extension ISO, single leg - end of unit elevated 5 inches -
lifted up with help of arm, 20 sec hold at top, 25 sec hold at 60 degrees, no eccentric - x15kg, 20kg, 25kg
lifted up with help of arm, 45 sec hold at 60 degrees, no eccentric x 30kg
Over and under lat stretch, feet supported - 4 x 30secs
Heel touch downs, single leg, off 6 inch step: - slow eccentric - x10
Half kneeling Kettlebell weight shift: - 10kg x60 Seconds (10 sec hold each rep)
Squats - did one set of front squat, high bar, low bar as I ramped up - 1 min between each.
Front squat - oly shoes, slow eccentric - 20kg x5, 40kg x3, 60kg x3, 75kg x3, 90kg x3
High bar squat - oly shoes, slow eccentric - 20kg x10, 40kg x5, 60kg x3, 75kg x3, 90kg x3, 105kg x3, belt on 120kg x3 , 135kg x2, 145kg x1
Low Bar Squat - oly shoes, slow eccentric - 20kg x10, 40kg x5, 60kg x3, 75kg x3, 90kg x3, belt on 105kg x3, 120kg x3, 135kg x2, 145kg x1
belt, controlled eccentric - 155kg x1 @ RPE 6
145kg x8 @ RPE 8 -- puts e1RM at 193kg (PR!!)
High bar squat
normal tempo - belt - 125kg x10 @ RPE 8 (PR!!)
Current bests +5kg
Putting 5kg on my squat every 3-4 weeks seems slow, but it's decent enough on a calorie deficit, and it adds up over a year.
Bar felt heavy and unstable on my back on the low bar squats with >140kg loads, but not that hard for my legs/hips
Rotating sets - 1 mins rest
A) SSB Good Morning: - oly shoes - 30kg x10, belt on 50kg x10, 70kg x10
82kg x12, 85kg x10 @RPE 8 PR!! +3kg
B) Dumbbell press, rotating grip: - inline with ears - 15lbs x10, 25lbs x10, 35lbs x8
40lbs x12, x12, x12 @ RPE 8/8.5/9 (+1 rep on set 3)
C) Tibilias Wall raise - against side of car, in oly shoes - BW x 10
Dip belt +10kg x13, 13, 11 @ RPE 9 (+1 rep each set)
D) SSB single leg Calf raise - 3 sec down, 1 sec up, in oly shoes, 2 inch elevated - 30kg x6, 50kg x8, x10, x10 @ RPE 7/8/9
E) SSB single leg bent kneeCalf raise - 3 sec down, 1 sec up, olys shoes, on floor - 30kg x6, 50kg x10, x10, x10 @ RPE 8/8/9
Speeding up concentric
--------
A) High angle barbell rows - Elbows out, to upper abs - 20kg x12, 40kg x10
belt
60kg x10, x12, 10 @ RPE 7/9/8.5
Dropped back down to 60kg, from 70kg, to get quality reps.
The way I do these rows is more like an upright row, so the dumbbell presses do fatigue me.
B) Leg Curl - single leg - end of unit elevated 5 inches - toes pointed, explosive - 15kg x8
17.5kg x10 @RPE 7
20kg x7 @9
17.5kg x7 @8
----
Single arm dumbbell row, head supported : - elbows out - 55lbs x8
80lbs x10 @RPE 8
elbows in 80lbs x8 @RPE 9
-----
stretch
-
Have you tried heavy eccentric squatting, to help boost your squat strength?
Something I'm curious of doing with paused squats, but not sure if it is an effective method.
-
Have you tried heavy eccentric squatting, to help boost your squat strength?
Something I'm curious of doing with paused squats, but not sure if it is an effective method.
Not recently, maybe in the long distant past I might have dabbled with them.
The thing with squats, either you improve your skill at them to make it go up, or you make the muscles used get bigger.
So eccentric squats would likely be for the later and you would need to do a lot of them, so it would not be that practical IMO
If you had weight releasers it would be easier to implement
-
Thursday 24th November 2022
Sore all over, but no drained feeling
----
Waking mobility work and upper body stretches - lat and pec stretches, dislocates
Tendon Rehab
Toe curl ISO - 4x 45secs
Towel Toe curls 2x30
Peroneal external foot rotation ISO : seated, band between front of feet - 3x45secs
Hip push against band ISO: - seated, leaning forward - Iron Edge flat heavy band x 45secs
XHeavy + heavy band x 45 secs
-
Friday 25th November 2022
Posterior chain and adductors still pretty sore.
Lacking energy
----
While lying in bed - rotating sets
lying on back, palms up, by side, ISO push : 3x 45secs
Lying on back, palms down, by side ISO push : 3x 45secs
Lying on back, bent arm, rear delt flye ISO : 3x 45secs
External rotation ISO - lying on back, strap between forearms, moving from bottom to top over the course of the hold - 3x 45secs
Waking mobility work and upper body stretches, dislocates
Tendon health+rehab - Low fatigue Week 16 - day 2
Bodyweight with shoes - 89kg
general mobility drills
BBall dribbling and ball control drills: - 10 mins - excellent
Dancing - house style - 5 mins
Reverse hyper: BW 2x20
split squat ISO, rear leg straight, on balls of feet, at 80 degrees knee angle - x 35 secs
Front plank hold: x 35 secs
Glute bridge hold x35 secs
Side plank, legs bent, with adduction, opposite arm verticalx 35 secs
Rotating sets - 1 mins rest
Peroneal external foot rotation ISO : seated, Iron Edge flat heavy band between front of feet. Toes pointed - 3x 45secs + 5 slow reps on last set
Horse stance hold - 2x 45 secs
Hip push against strap/band - around upper shins ISO - Seated. Iron Edge XHeavy flat band - 2x 45 secs, strap x 45 secs
Seated calf Raise ISO push, single leg - tie down strap around towel/leg and under wood plank - 80% effort 3x45 secs
Sartorius, lying on back, band pull ISO : Doubled green band 3x 45 secs + 3 slow reps
Leg extension ISO, single leg - end of unit elevated 5 inches -
lifted up with help of arm, 20 sec hold at top, 25 sec hold at 60 degrees, no eccentric - x15kg, 25kg
45 sec push against 60 degrees strap, 70% effort, no eccentric - x30kg, x35kg, 35kg, 35kg - hard
Hammer + regular curl ISO - just above parallel, 30 sec hammer curl, 15 sec curl - 15lb dumbbell - 4x45 secs - hard
Copenhagen semi plank ISO, torso lying on floor: - 3 x45secs
SSB single leg Calf raise ISO: - 2 hands supported, held at slightly above neutral, knees slightly bent - 45secs x 30kg, 50kg, 60kg, 60kg, 60kg - hard
Olys - 1 snatch high pull set, then 1 clean high pull set after 2 mins rest
Snatch high pull: 20kg x6, 40kg x3, 50kg x3, 60kg x3, 70kg x3,
80kg x3 - felt crappy, poor grip as well
Clean high pull: - 20kg x6, 40kg x3, 50kg x 3 - all these sets with a few power cleans from floor and high hang
60kg x3 + a few power cleans
70kg x3, 80kg x3
Wasn't feeling it so cut it short. Plus sore posterior chain wasn't helping.
Probably should have skipped it today.
Might replace these with clean grip power snatches next week - higher velocity
rotating sets 2 mins rest
Sartorius lying on back, band pull. single leg: - Doubled green band - 11kg 2x12 @ RPE 7
Bar hang, leg raise holds: - 5 sec bent knee, 5 sec straight leg, 5 sec bent knee, 5 sec straight leg
20secs x1 set
feeling significantly easier
Overhead, arms straight, side bend: - Powerblock dumbbell hands, alternating sides, paused - 10lbs x10, 25lbs x20, 35lbs x16 ( +5 lbs, -6 reps, hard)
Butchers block, thoracic lat loaded stretch: Powerblock dumbbell on upper back - 35lbs 3x 1min (+5lbs)
Hanging, leg raises - Hanging, bent knee into straight leg pike leg raise, feet to hands: x 9, x8 @ RPE 8 (PR!! + 1 rep each set)
stretch
-
Saturday 26th November 2022
Still sore
Wasn't sure if I would do anything before BBall/Jumps tomorrow, or just rest up, but late at night did the ISOs anyway.
----
Waking mobility work and upper body stretches - lat and pec stretches, dislocates
Tendon Rehab
Toe curl ISO : 3 x45secs
Towel toe curls: x20, x30
Walk - 22 mins
Evening
Peroneal external foot rotation ISO : seated, band between front of feet - 3 x 45secs + 5 slow reps on last set
Single leg, kneeling quad push into bed ISO: 3 x 45 secs
Lying on back, single leg press ISO push against wall - 90 degree knee angle, on toes - 3 x 45secs
Calf raise ISO push against wall corner. Single leg: - shoulder into half foam roller 4 x 45 secs
Sartorius, ISO pull against strap from other leg: lying on back - 4 x 45 secs
-
Sunday 27th November 2022
Fat loss cycle 3 - Week 26
Height - 5'8.5"
weighed - 87kg (-1.3kg), 192lbs
waist - 35 inches (-0.25)
hip = 41.5 (-0.25)
upper thigh = 26.5 (-1/8)
Right calf = 15 7/8
Neck = 15.5 (-0.25)
Chest = 42 3/8
Right Arm (flexed) = 15.25
Wrist = 6 5/8
Tanita scale bodyfat % = 23.3% (+0.5 )
Total loss so far - weight -3kg Waist 2.5 inches BF% Tanita -2.8%
Phone app TDEE Calculator is at 2854 calories
Averaged 2242 calories over the week, 160g protein, 165g carbs, 96g fat.
Tanita BF% went up, but I'm actually leaner than last week :/
-
Sunday 27th November 2022
Not too bad but still feeling a bit achey and not fully recovered.
Didn't feel like doing anything else after the jumps, so skipped it all for more rest and recovery.
Might do my usual upper body stuff tomorrow, but we shall see.
Guess calorie deficit is starting to get to me.
----
Waking mobility work and upper body stretches
Soft tissue work lower body and upper body - brief session
BBall practise session at WLC outdoor courts - 30 mins
Bodyweight with shoes - 89kg
At the courts
Split squat ISO on balls of foot, rear leg straight: x 45 secs
Sartorius bent leg ISO push against opposite leg : x 45 Seconds
Dribbling drills - 10 mins
shot around and practiced moves for 20 minutes
Did 20 or so jumps of all types and trick dunks on the 8 feet Netball rims
Legs still feeling a bit heavy
Running jump - real close to the rim now +1 inch
Vertical jump - 2+ knuckles over backboard, about the same as current best
Paused vertical - touching backboard
Single leg running jump - bottom of chain net touch
Measured my standing reach after the jumps at 7'5.5" in shoes
And I have short arms, 5'7" wingspan, I've met some shorter guys with 3-5 inch longer reaches than me.
So I don't believe anyone around 5'9" to 5'10" with a claimed 7'6" inch reach!
-------
stretch
http://www.youtube.com/watch?v=-poNMj-bPU8
-
Whoops, my reach is 224cm which is 7'4"
Hmm I kept thinking there were 30cm in 1 feet......
-
10' rim touch (which looks like you are grazing) is 81cm / 32''.
Not bad at all for our age!!!! :ibjumping:
-
10' rim touch (which looks like you are grazing) is 81cm / 32''.
Not bad at all for our age!!!! :ibjumping:
Thanks, but I didn't touch it, about an inch off. But should get it soon enough
Still not enough, still aiming to dunk it!
Could get 2 knuckles over the rim when I was under 80kg a year+ ago, and much weaker, so I'm confident I will be jumping higher when I get back down there.
-
Monday 28th November 2022
Moderate aches in lower body muscles and mild beat up feeling, but overall decent feeling
Achey achilles insertions and lower right sartorius
Bought a new cheap metric/imperial tape measure and added 4 small magnets to the tip for easy measuring of rim, backboard heights, and other parts
Converting cm to feet/inches is scrambling my brain...
The strong magnet pull will help on windy days
----
Waking mobility work and upper body stretches - lat and pec stretches
Tendon Recovery
Morning
Toe towel curls - 2 x30
Sartorius bent leg ISO pull against opposite leg - 4 x45secs
Calf raise, toe curl ISO combo, single leg : - 2x45 secs straight legged, 2x45 secs slight bent legged
Semi sissy squat on step ISO, single leg, other foot on step below - 4 x 45secs
Evening
Sartorius, ISO pull against strap from other leg: - 4 x 45 secs
Calf raise ISO push against wall corner. Single leg - shoulder into half foam roller, slight bent knee - 4 x 45 secs
Semi sissy squat on step ISO, single leg, other foot on step below - 4 x 45secs
Wall sit - 60 degree knee angle - 2x45 secs
-
damn, making me want to jump again! after this half marathon, maybe...
-
damn, making me want to jump again! after this half marathon, maybe...
That's a hell of a flip from one end of the spectrum to the other :ibrunning: :ibjumping: :ninja:
-
Tuesday 29th November 2022
Decent feeling, but both QL and erector still beat up from Sunday
Normally I would rest 2 days after Bball/Jumps on Sunday to train again
But I skipped all my upper body and plyo stuff, so much less fatigue
Achilles and left sartorius feeling much better
Changed things up due to not doing my upper body calisthenics on Sunday
----
Waking mobility work and upper body stretches
Soft tissue work for lower body and lats
Tendon health+rehab - Low fatigue Week 17 - day 1
Bodyweight with shoes - 89.4kg
general mobility drills
split squat ISO, rear leg straight, on balls of feet, at 80 degrees knee angle - x 35 secs
Front plank hold: x 35 secs
Glute bridge hold x35 secs
Side plank, legs bent: x 35 secs
Horse Stance hold - x 45 secs
-----
Rotating sets -
A) Sartorius ISO pull against strap from other leg- at 70% effort - 2x 45 secs
B) Peroneal external foot rotation ISO : seated, Iron Edge mini flat heavy band on front of feet. Toes pointed - 2x45 secs
C) Leg extension ISO, single leg - end of unit elevated 5 inches -
5 sec concentric, 10 sec hold at top, 30 sec hold at 60 degrees, 5 sec eccentric - x15kg, 20kg, 25kg
lifted up with help of arm, 45 sec hold at 60 degrees, no eccentric x 30kg
added back in the concentric and eccentric as sartorius is no longer complaining
Over and under lat stretch, feet supported - 4 x 30secs
Heel touch downs, single leg, off 6 inch step: - slow eccentric - x10
Half kneeling Kettlebell weight shift: - 10kg x60 Seconds (10 sec hold each rep)
Squats - did one set of front squat, high bar, low bar as I ramped up - 1 min between each.
Front squat - oly shoes, slow eccentric - 20kg x5, 40kg x3, 60kg x3, 75kg x3, 90kg x3
High bar squat - oly shoes, slow eccentric - 20kg x10, 40kg x5, 60kg x3, 75kg x3, 90kg x3, 105kg x3, 120kg x3 , belt on 135kg x2, 145kg x1
belt, controlled eccentric - 155kg x1 @ RPE 6
Low Bar Squat - oly shoes, slow eccentric - 20kg x10, 40kg x5, 60kg x3, 75kg x3, 90kg x3, 105kg x3, belt on 120kg x3, 135kg x2, 145kg x1
belt, controlled eccentric - 155kg x1 @ RPE 5
High bar squat
normal tempo - belt - 130kg x11 @ RPE 8 -- puts e1RM at 180-190kg (PR!! +5kg, +1rep)
New PR on High Bar squats, +5kg and 1 rep on my 10 rep max @RPE 8
Puts High bar squat estimated 1 rep max around 180-190kg
Finally over 2x bodyweight
Must be getting close to my 140kg x10 goal
Squatting once a week now, ramp to heavy single, then 1-2 work sets.
Minimum effective dose, while still getting stronger on a calorie deficit, can't ask for any more.
http://www.youtube.com/watch?v=Y5xOqSAWl2Q
Rotating sets - 1 mins rest
A) SSB Good Morning: - oly shoes - 30kg x10, belt on 50kg x10, 70kg x8, 80kg x6
95kg x12, x8 @RPE 8 PR!! +5kg, +2 reps
An accidental PR, I misloaded, forgetting the SSB weighs 10kg more than a straight bar....
Was wondering why it felt heavier than expected :)
B) Dumbbell press, rotating grip: - inline with ears - 15lbs x10, 25lbs x9, 35lbs x8
45lbs x10, x9, x8 @ RPE 8 (+5lbs, -2 reps)
Using big boy weights now. I remember having to do this weight in the past, single arm style, holding onto a chair, as my body couldn't stablize the loads.
Now no big deal, and with a harder Arnold press type form.
C) Tibilias Wall raise - against side of car, in oly shoes - BW x 10
Dip belt +15kg x11, 10, 9 @ RPE 8/8/7.5 (+5kg, -2 reps each set)
D) SSB single leg Calf raise - 3 sec down, 1 sec up, 4 inch elevated - 30kg x8, 35kg x8, 40kg x8 @ RPE 8
E) SSB single leg bent kneeCalf raise - 3 sec down, 1 sec up, 4 inch elevated - 30kg x8, 35kg x8, 40kg x8 @ RPE 8
using full range, stretched, and no achilles pain
SSB reverse lunge - hand supported, alternating legs - BW x12, 30kg x12, 50kg x12 @ RPE 5
SSB lateral squat - alternating sides - BW x12, 30kg x12, 40kg x12 @ RPE 6
tough on the core
Leg Curl - single leg - end of unit elevated 5 inches - toes pointed, explosive - 15kg x8
17.5kg x10 @RPE 7
20kg x7 @9
17.5kg x7 @8
----
L Sit Chin Up- hang and 20 scap shrugs,
BW x1,x1,x1
BW x7, 6, 5 @ RPE 8.5 (PR!! by default)
Did these on the thick 2.5 inch diameter squat rack cross member bar.
Sure smashed my lower biceps.
Compared to the 8 feet netball rims I have been using, you can't get the bar to sternum as the arms max out on ROM, and your body is away from the bar due to the L-Sit.
Harder than normal chins, which I can probably do over 11
(https://i.imgur.com/yyS1Jis.jpg)
Push ups: On bench x 10, floor x 10
feet elevated 20 inches x 15 @ RPE 5
Dumbbell bench press: - palms facing - 35lbs x12
Pushing shoulders off the bench at top - 45lbs x15 @ RPE 5
Ahh no more shoulder pain! All the shoulder and lat flexibility, mobility, stability work I have been doing actually did something
-----
stretch
-
Wednesday 30th November 2022
Mild drained feeling. Sore all over, quads, erectors, adductors, upper hamstrings, biceps the most sore.
Achilles feel good straight out of bed, after the full range stretched calf raises yesterday
Didn't feel like doing anything so rest day
----
Waking mobility work and upper body stretches - lat and pec stretches, dislocates
Walk - 22 mins
-
Thursday 1st December 2022
Felt a bit crappy and tired, from poor sleep and diet I guess.
Low energy, but gut through the session
----
While lying in bed - rotating sets
lying on back, palms up, by side, ISO push : 3x 45secs
Lying on back, palms down, by side ISO push : 3x 45secs
Lying on back, bent arm, rear delt flye ISO : 3x 45secs
External rotation ISO - lying on back, elbows at 90 degrees, strap between forearms, moving from bottom to top over the course of the hold - 3x 45secs
Waking mobility work and upper body stretches, dislocates
Peroneal external foot rotation ISO : seated, band between front of feet. Toes pointed - 4x45secs
Sartorius ISO pull against strap from other leg- at 70% effort - 4x45 secs
Tendon health+rehab - Low fatigue Week 17 - day 2
Bodyweight with shoes - 88.2kg
general mobility drills
BBall dribbling and ball control drills: - 5 mins - meh
Dancing - house style - 5 mins
Skips/hops - Low intensity - 4 rounds
scissor skip/hop in a star pattern
2 legged hops in star pattern
low Step up jumps on a bouncey aerobic step
10 speed hops on/off a 2 inch rubber tile - as fast and relaxed as possible - took till last round to get the flow
Reverse hyper: BW 2x20
split squat ISO, rear leg straight, on balls of feet, at 80 degrees knee angle - x 35 secs
Front plank hold: x 35 secs
Glute bridge hold x35 secs
Side plank, legs bent, with adduction, opposite arm verticalx 35 secs
Horse stance hold - 2x 45 secs
Olys - 1 clean grip power snatch set, then 1 power snatch set.
Clean grip power snatch:
20kg x 6
30kg x3 - 2 from floor. 1 hang
30kg x3 - 2 from floor. 1 hang
35kg x3 - 1 from floor. 2 hang
35kg x3 - 1 from floor. 2 hang
35kg x1
Power snatch:
20kg x6
30kg x5 - 3 floor, 2 hang
30kg x5 - 3 floor, 2 hang
35kg x2
regular power snatch feels natural, the clean grip one did not, much harder.
I remembered why I stopped doing these, hard on the shoulders if you don't drop the bar...
Dumbbell power snatch: - Powerblock bumbbell - alternating arm each rep
15lbs x2
25lbs x2
35lbs x2
35lbs x4
Dumbbell felt better, longer distance, more speed.
Can lower press style with help from other arm, but probably not for long with heavier loads...
Rotating sets - 2 mins rest
Leg extension ISO, single leg - end of unit elevated 5 inches -
5 sec Concentric, 10 sec hold at top, 30 sec hold at 60 degress, no eccentric - x15kg, 20kg, 25kg
5 sec Concentric, 40 sec hold at 60 degrees, 5 sec eccentric - x30kg, x35kg, 37.5kg, 37.5kg - hard
High angle barbell rows - Elbows out, to upper abs - 20kg x12, 40kg x10, 60kg x6
belt - 60kg x12, x11, 10 @ RPE 8
SSB single leg Calf raise: - 2 hands supported - 4 sec down, 2 sec pause, 1 sec up, 2 sec pause -
straight leg - 30kg x4, 35kg x4, 40kg x4
bent knee - 30kg x4, 35kg x4, 40kg x4
rotating sets 2 mins rest
Single arm dumbbell row, head supported : - elbows out - 55lbs x10
80lbs x10, x9 @ RPE 9
Overhead, arms straight, side bend: - Powerblock dumbbell hands, alternating sides, paused - 10lbs x10, 25lbs x20, 30lbs x20 - hard
Hanging, leg raises - Hanging, bent knee into straight leg pike leg raise, feet to hands: x 10, x9 @ RPE 9 (PR!! + 1 rep each set)
Sartorius raises. single leg: - dumbbell strapped to feet - 5lbs 2x10 RPE 8/9
Butchers block, thoracic lat loaded stretch: Powerblock dumbbell on upper back - 35lbs 3x 1min
stretch
-
Friday 2nd December 2022
Achey erectors and adductors.
Achilles felt good in the morning.... not so much after the sprints...
I thought it would be good to do some slow, short runs today to burn more calories, get more athletic, elastic and condition my achilles.
Overdid it a bit, as both achilles insertions are pretty sore now... but not bad enough I can't walk.
Will overdose on ISOs to get ready for Sunday BBall/jumps, hopefully...
Was looking forward to touching rim on Sunday, as I'll be the freshest I've been with 5 days off squats, a little lighter and leaner as well.
----
Waking mobility work and upper body stretches - lat and pec stretches, dislocates
Been behind the back pressing a broom into the dislocate position directly behind me, tough, but it's finally loosened up my pecs enough, to rotate the broom all the way around, after a bit. Only way I have found to make it stick, just normal stretches and dislocates don't seem to last past the session.
Toe towel curls - x20, x40
Toe curl ISO 2x 45 secs
Walking: 10 min to park
Warmup - Short slow jogs, backward walking, A skips and lateral skip combos to warmup
Sprints:
10m gradual build ups to 75% speed x 10
Felt smooth, and floaty. Hip flexors and hamstrings felt good and strong, I have prepared them well.
Achey left ankle from uneven thick grass. Should make ankles stronger over time, but growing pains till then
Achilles felt fine during, but pretty sore a few hours after :/
3 step jump, Alternating plant drill - 4 sets of 6 reps
Jumps: - 20 x Standing, 1 step and running jumps.
Did not plan to jump at all, but I saw the Rugby goal post and just had that itch....
Soft thick grass felt good for landings, but maybe not good for the actual jumping
Was about 4-5 inches under the goal cross member on running jumps.
I felt good, no pain and felt powerful and fluid.
The top of this cross member is supposed to be 3m, about 9'10", and it's about 6 inches tall.
There is no way this goal cross member is 9'4" at the bottom, and I was 4 inches under... as I touch 9'6" in a paused standing vertical jump!
Will bring a tape measure the next time I'm here
A nice goal to slap my full hand on the cross member for the future.
Walking: 22 min, detour back to home
Tendon Recovery
Evening
Curl ISO : 30 sec hammer curl, 15 sec normal - 10kg dumbbell x 4 sets
Tricep extension ISO: - single band 2x 45secs, dual band 2 x 45secs
Sartorius, ISO pull against strap from other leg: - 4 x 45 secs
Calf raise ISO, single leg : 2 x 45secs
Calf raise ISO push against wall corner. Single leg - shoulder into half foam roller, slight bent knee - 4 x 45 secs
Single leg, kneeling quad push into couch ISO 70% effort - 4 x 45secs
-
Saturday 3rd December 2022
Some soreness in my posterior chain and adductors from sprints yesterday, but not too bad
Both achilles, lower inner heel area pretty sore, painful to walk straight out of bed.
Worst on left side. Did feel better later in the day after ISOs, able to even dance a bit.
Will spam ISOs, and hope I can BBall tomorrow...
I went back to the park to measure the Rugby goal posts I jumped against yesterday.
The side I used, higher one, did measure 9'11.5" at the top of the cross member and 9'7.5" at the bottom.
So me jumping 4 inches under this = where did my hops go?! WTF
Maybe it's just effects of diet + general fatigue + fatigue from sprints....
----
Waking mobility work and upper body stretches - lat and pec stretches, dislocates
Toe towel curls - x20, x40
Tendon Recovery
Midday
Split squat ISO on balls of foot, rear leg straight: 2 x 45secs
Peroneal external foot rotation ISO : seated, band between front of feet. Toes pointed - 4x45secs
Sartorius, ISO pull against strap from other leg: - at 70% effort - 4 x 45 secs
Horse stance hold: 3 x 45secs
Calf raise ISO, single leg : 2 x 45secs
Calf raise ISO push against wall corner. Single leg - shoulder into half foam roller, slight bent knee - 4 x 45 secs
some pain, but not too bad
Evening
Single leg, kneeling quad push into couch ISO 70% effort - 4 x 45secs
Calf raise ISO, single leg : 3 x 45secs
Calf raise ISO push against wall corner. Single leg - shoulder into half foam roller, slight bent knee - 4 x 45 secs
-
Sunday 4th December 2022
Fat loss cycle 3 - Week 27
Height - 5'8.5"
weighed - 86.7kg (-0.3kg), 191lbs
waist - 34.75 inches (-0.25)
hip = 41 3/8 (-1/8)
upper thigh = 26.25 (-0.25)
Right calf = 15 7/8
Neck = 15 5/8 (+1/8)
Chest = 42 1/8 (-0.25)
Right Arm (flexed) = 15 1/8 (-1/8)
Wrist = 6 5/8
Tanita scale bodyfat % = 23.1% (-0.2 )
Total loss so far - weight -3.3kg Waist 2.75 inches BF% Tanita -3%
Phone app TDEE Calculator is at 2681 calories
Averaged 2450 calories over the week, 171g protein, 190g carbs, 102g fat.
Losing more fat than the TDEE to deficit would suggest
Calves must be getting bigger as they have resisted shrinking size for several weeks now despite shrinkage everywhere else.
Been hammering them hard with all the ISOs :)
-
Sunday 4th December 2022
Felt a bit tired, but ok once I got going
Posterior chain and groin achey, probably from the ISOs
Achilles felt better and better as each hour ticked past, before I went to bed.
Then out of bed still pretty sore, left side worse, but much better.
Hurt to walk cold, but was still able to jump pain free today somehow :uhcomeon:
So sprints will be no go for a while
---
Waking mobility work and upper body stretches - lat and pec stretches, dislocates
Toe towel curls - x20
Tendon Recovery
Early morning
Calf raise ISO, single leg : 3 x 45secs
Calf raise ISO push against wall corner. Single leg - shoulder into half foam roller, slight bent knee - 3 x 45 secs
some pain, but not too bad
Single leg, kneeling quad push into couch ISO 70% effort - 4 x 45secs
Afternoon
Peroneal external foot rotation ISO : seated, band between front of feet. Toes pointed - 4x45secs
Sartorius, ISO pull against strap from other leg: - at 70% effort - 4 x 45 secs
Single leg, kneeling quad push into couch ISO 70% effort - 4 x 45secs
Bicep curl / tricep extension overcoming ISO - 4 x 45secs
Lying on back, single leg press ISO push against wall - 90 degree knee angle, on toes - 3 x 45secs
Calf raise ISO, single leg : 2 x 45secs
Calf raise ISO push against wall corner. Single leg - shoulder into half foam roller, slight bent knee - 4 x 45 secs
some pain, but not too bad
BBall dribbling and ball control drills : - 20 mins - Good
Was going to end the day here with the dribbling at home/garage
But decided to continue the dribbling at a school court 5 mins from my house.
Which I haven't been there in a while
BBall practise session at Roseville school outdoor courts - 55 mins total
Bodyweight with shoes - 88.8kg
Dribbling drills - 20 mins
Did 20 or so jumps of all types and trick dunks on the 7'10" Netball rim
shot around and practiced moves for another 10 minutes
Was going to just dribble at the court, but did some baby jumps against the 7'10" netball ring with no pain.
So added in the jumps and low rim dunks.
Not jumping the best after all the ISOs, and slightly dusty surface.
Just glad I can jump at all after the achilles flare up.
Haven't been to this court in a while, and they added a roof over the whole thing and 2 extra hoops on the side!
Was busy when I got there, but plenty of room to dribble, high places to jump against (back of rims etc), and one 7'10" netball ring on the back of the hoop closest to the camera in the pic below, for low rim dunk practise :)
A fairly long, flat, even grass area to do sprints, and bounds in the future. Better than the uneven rugby fields around here.
And even a stepped brick wall to do depth jumps or box jumps at different heights.
Another option to use when the other courts are taken over with tournaments etc in the future, and rainy days!! :highfive:
-------
stretch
(https://i.imgur.com/7M5OqwU.jpg)
(https://i.imgur.com/rdeGKl0.jpg)
-
Monday 5th December 2022
Not feeling too bad, posterior chain has some soerness
Achilles insertion, no worse after yesterday, left side 2x more than right side
----
Waking mobility work and upper body stretches - lat and pec stretches, dislocates
Toe towel curls - x20, x40
Tendon Recovery
Afternoon
Single leg, kneeling quad push into couch ISO 70% effort - 5 x 45secs
Calf raise ISO, single leg : 2 x 45secs
Calf raise ISO push against wall corner. Single leg - shoulder into half foam roller, slight bent knee - 3 x 45 secs
Evening
Peroneal external foot rotation ISO : seated, band between front of feet. Toes pointed - 3x45secs + 5 slow reps
Sartorius, ISO pull against strap from other leg: - at 70% effort - 4 x 45 secs
Adductor ISO against strap/band: 3x 45secs
Split squat ISO on balls of foot, rear leg straight: 2 x 45secs
Calf raise ISO, single leg : 3 x 45secs
Single leg, kneeling quad push into couch ISO 70% effort - 4 x 45secs
Calf raise ISO push against wall corner. Single leg - shoulder into half foam roller, slight bent knee - 4 x 45 secs
-
Tuesday 6th December 2022
Achey erectors and adductors
Achilles improving
Just did lower body only today.
Might move to a Lower, Push, Pull/Plyo, BBall/jumps split.
With ISOs and walking on off days
----
Waking mobility work and upper body stretches
Soft tissue work for lower body and lats
Sartorius ISO pull against strap from other leg - at 70% effort - 4x 45 secs
Tendon health+rehab - Week 18 - day 1 - Lower
Bodyweight with shoes - 90.6kg
general mobility drills
split squat ISO, rear leg straight, on balls of feet, at 80 degrees knee angle - x 35 secs
Front plank hold: x 35 secs
Glute bridge hold x35 secs
Side plank, legs bent: x 35 secs
Horse Stance hold - x 45 secs
-----
Rotating sets -
Leg extension ISO, single leg - end of unit elevated 5 inches -
5 sec concentric, 10 sec hold at top, 30 sec hold at 60 degrees, 5 sec eccentric - x15kg, 20kg, 25kg
Over and under lat stretch, feet supported - 4 x 30secs
Heel touch downs, single leg, off 6 inch step: - slow eccentric - x10
Squats - did one set of front squat, high bar, low bar as I ramped up - 1 min between each.
Front squat - oly shoes, slow eccentric - 20kg x5, 40kg x3, 60kg x3, 75kg x3, 90kg x3
High bar squat - oly shoes, slow eccentric - 20kg x10, 40kg x5, 60kg x5, 75kg x4, 90kg x4, 105kg x3, 120kg x3 , belt on 135kg x2, 145kg x1
Low Bar Squat - oly shoes, slow eccentric - 20kg x10, 40kg x5, 60kg x3, 75kg x3, 90kg x4, 105kg x3, 120kg x3, belt on 135kg x2, 145kg x1
155kg x1
belt, controlled eccentric - 170kg x1 @ RPE 6 - puts e1RM at 190kg
belt, normal tempo - 150kg x8 @ RPE 9.5 - (PR!! +5kg)
High bar squat
normal tempo - belt - 135kg x8 @ RPE 9.5
+5kg on my Low bar 8 rep max
Upper back rounding over on 150kg, last rep, more good mornings needed
I get good carry over from low bar to high bar squats
High bar is usually 2-3 reps less at each weight of Low bar
http://www.youtube.com/watch?v=UG96XuFEBuU
Rotating sets - 1 mins rest
A) SSB Good Morning: - oly shoes - 30kg x10, belt on 50kg x10, 70kg x10, 80kg x10
90kg x8, x7 @RPE 8/7
75kg x8 @ RPE 8
felt harder than last week. Fatigue from near failure squats
B) SSB single leg Calf raise - 3 sec down, 1 sec up, 1cm elevated in oly shoes - 10kg x10, 15kg x10, 20kg x10, 25kg x10
C) Tibilias Wall raise - against side of car, in oly shoes - BW x 10, +10kg x6
Dip belt +15kg x13, 12, 11 @ RPE 8 (+2 reps each set)
D) SSB single leg bent kneeCalf raise - 3 sec down, 1 sec up, 1cm elevated in oly shoes - 10kg x10, 15kg x10, 20kg x10
Lateral squat - alternating sides - BW x12, 5kg x12
Leg Curl - single leg - end of unit elevated 5 inches - toes pointed, explosive - 15kg x8, 2x10 @ RPE 7
Leg extension, single leg - end of unit elevated 5 inches - 3 secs up and down - 15kg x10, 20kg x10 @ RPE 9
-----
stretch
-
Wednesday 7th December 2022
Mild drained feeling. Sore posterior chain and calves, but quads not all that sore for some reason.
Maybe all the quad push ISOs in the stretch range have helped here, which is like a 50% ROM couch stretch.
Achilles felt a lot better after yesterday's submax calf raises, but still sore when walking.
Yet no pain when doing bounces with heels off the floor
----
Waking mobility work and upper body stretches
Soft tissue work for lower body and lats
Tendon health+rehab - Week 18 - day 2 - Upper Push dominant
Bodyweight with shoes - 90.3kg
general mobility drills
BBall dribbling and ball control drills: - 5 mins - good
Dancing - house style - 5 mins
-----
Rotating sets -
A) Peroneal external foot rotation ISO : seated, Iron Edge mini flat heavy band on front of feet. Toes pointed - 3x 45 secs +6 slow reps
B) Sartorius single leg lift ISO- plates velcro strapped onto foot - 3.75kg 3x45 secs + 10 slow reps
C) Dumbbell press, rotating grip: - inline with ears - 5lbs x 12, 15lbs x10, 25lbs x10, 35lbs x8
45lbs x11, x10, x9 @ RPE 8.5/8.5/8 (PR!! +1 rep each set)
Dang, it continues to go up. Usually not easy to increase strength on overhead press this quickly
D) SSB single leg Calf raise ISO - 2 hands supported, held at slightly above neutral - 45 secs x BW, 30kg, 35kg, 35kg
E) SSB single leg bent knee Calf raise ISO - 2 hands supported, held at slightly above neutral - 45 secs x BW, 30kg, 35kg, 35kg - hard
Pike Push ups: 24 inches between hands and feet - BW x3, 2x10 @RPE 7/8
interesting, felt much less strain on cuffs, compared to when I did them at the BBall courts post BBall, jumps and L sit pull ups.
Maybe the dumbbell press help warm up the area
High angle barbell rows - Elbows out, to upper abs - 20kg x12, 40kg x10, 60kg x6
belt
60kg x12 @ RPE 7
62.5kg x11, x10 @ RPE 7 (+2.5kg)
Overhead, arms straight, side bend: - Powerblock dumbbell hands, alternating sides, paused - 10lbs x20, 25lbs x20, 30lbs x20, 35lbs x20 hard (+4 reps)
-----
stretch
-
So I was browsing Instagram and saw this post
This guy appears to live in my city and the Auburn PCYC indoor BBall court in the post, allow you to adjust the height of the rims yourself with a pole lying around on the courts...
This court is about a 30 min drive from my place. And only $8AUD casual visit price
So an option in future for low rim dunking on a proper indoor court! :headbang:
-
Thursday 8th December 2022
Upper body doesn't seem to get all that sore anymore, but posterior chain still achey
Achilles feeling better each day
While lying in bed - rotating sets
lying on back, palms up, by side, ISO push : 3x 45secs
Lying on back, palms down, by side ISO push : 3x 45secs
Lying on back, bent arm, rear delt flye ISO : 3x 45secs
External rotation ISO - lying on back, elbows at 90 degrees, strap between forearms, moving from bottom to top over the course of the hold - 4x 45secs
Waking mobility work and upper body stretches - lat and pec stretches, dislocates
Toe towel curls - x20, x30, x40
Tendon Rehab - Recovery
Afternoon
Sartorius Internal leg rotation ISO, seated single leg, against opposite leg - 4 x 45secs
Bicep curl tricep extension overcoming ISO : 3x 45 secs
Single leg, kneeling quad push into couch ISO 70% effort - 4 x 45secs
Calf raise ISO, single leg : x 45secs
Calf raise ISO push against wall corner. Single leg - shoulder into half foam roller, slight bent knee - 4 x 45 secs
Walking - 22 mins
Evening
Calf raise ISO, single leg : x 45secs
Single leg, kneeling quad push into couch ISO 70% effort - 4 x 45secs
Calf raise ISO push against wall corner. Single leg - shoulder into half foam roller, slight bent knee - 4 x 45 secs
-
Friday 9th December 2022
Felt OK, erectors and hamstrings still sore.
Achilles insertion still sore when pressed, and cold walking, but no longer hurts when dorisflexed
----
Waking mobility work and upper body stretches, dislocates
Tendon health+rehab - Week 18 - day 3 Pull dominant, jumps and plyos
Bodyweight with shoes - 91.6kg
general mobility drills
split squat ISO, rear leg straight, on balls of feet, at 80 degrees knee angle - x 35 secs
BBall dribbling and ball control drills: - 15 mins - good
Dancing - house style - 5 mins
Skips/hops - Low intensity - 4 rounds - - 2/10 achilles insertion pain
1/4 squat bounces on balls of feet
scissor skip/hop in a star pattern
2 legged hops in star pattern
10 speed hops on/off a 2 inch rubber tile - as fast and relaxed as possible - felt comfortable straight away
Jumps - 10 standing and 1 step jumps
- 3 step jumps x 3 each plant, 3 sets
- depth jumps off a 6 inch step x few
- Single leg bounds x5 each leg - 3 sets
Jumps were super low.... hmm probably still recovering from squats and Good mornings I did 3 days ago
Olys - Rotating sets - 2 mins rest
Hang Dumbbell power snatch: Alternating arms, left side first, jumping off the ground
25lbs x10
35lbs x6
45lbs 2x6
Snatch high pull: 20kg x6 + 5 power snatch
hookgrip - 3 x 40kg, 50kg, 60kg, 70kg,
straps - 3 x 80kg
Power Clean - 20kg x8,
40kg x6 - 3 floor, 2 hang
50kg x5 - 3 floor, 2 hang
60kg x5 - 3 floor, 2 hang
Clean high pull: - 3 x 70kg, 80kg, 90kg
All lifts felt pretty good
Rotating sets - 2 mins rest
L Sit Chin Up - hang and 20 scap shrugs, 30 sec feet supported ISO
BW x1, x1
BW x8, 7, 6 @ RPE 8.5/8/7.5 (PR!! +1 rep each set)
Finally making progress on my chin/pull up... always seem to struggle making gains
Not sure why, as I was a beast on these when I was 19-20, able to do 10 slow tempo reps (4 count up, 6 count down) with a 80lb dumbbell attached while weighing 70kg
Deficit push up: - palms facing on Powerblock dumbbell handles - BW x 12 @ RPE 5
Dips: - dip shrugs BW x 20
Controlled eccentric - BW x3, 2x10 @ RPE 5/6
Hanging, leg raises - Hanging, bent knee into straight leg pike leg raise, feet to hands: x 11, x8, x6 @ RPE 9 (PR!! + 1 rep on first set)
rotating sets 2 mins rest
Leg extension ISO, single leg - end of unit elevated 5 inches -
5 sec Concentric, 10 sec hold at top, 30 sec hold at 60 degrees, 5 sec eccentric - x15kg, 20kg, 25kg
5 sec Concentric, 40 sec hold at 60 degrees, 5 sec eccentric - x30kg, x35kg, 35kg, 35kg - hard
Sartorius Internal leg rotation ISO, seated single leg, against opposite leg - 4 x 45secs
SSB single leg Calf raise ISO: - 2 hands supported - with slow 1 inch ROM reps from neutral and above
straight leg - 45secs x BW, 30kg, 35kg, 35kg
bent knee - 45secs x BW, 30kg, 35kg, 35kg
3/10 Achilles insertion pain at neutral
Single arm dumbbell row, head supported : - elbows out - 55lbs x10
80lbs x11, x8 @ RPE 9/8 (+1 rep on first set)
Butchers block, thoracic lat loaded stretch: Powerblock dumbbell on upper back - 35lbs x 60, 60, 70 secs
stretch
-
Tuesday 6th December 2022
Achey erectors and adductors
Achilles improving
Just did lower body only today.
Might move to a Lower, Push, Pull/Plyo, BBall/jumps split.
With ISOs and walking on off days
----
Waking mobility work and upper body stretches
Soft tissue work for lower body and lats
Sartorius ISO pull against strap from other leg - at 70% effort - 4x 45 secs
Tendon health+rehab - Week 18 - day 1 - Lower
Bodyweight with shoes - 90.6kg
general mobility drills
split squat ISO, rear leg straight, on balls of feet, at 80 degrees knee angle - x 35 secs
Front plank hold: x 35 secs
Glute bridge hold x35 secs
Side plank, legs bent: x 35 secs
Horse Stance hold - x 45 secs
-----
Rotating sets -
Leg extension ISO, single leg - end of unit elevated 5 inches -
5 sec concentric, 10 sec hold at top, 30 sec hold at 60 degrees, 5 sec eccentric - x15kg, 20kg, 25kg
Over and under lat stretch, feet supported - 4 x 30secs
Heel touch downs, single leg, off 6 inch step: - slow eccentric - x10
Squats - did one set of front squat, high bar, low bar as I ramped up - 1 min between each.
Front squat - oly shoes, slow eccentric - 20kg x5, 40kg x3, 60kg x3, 75kg x3, 90kg x3
High bar squat - oly shoes, slow eccentric - 20kg x10, 40kg x5, 60kg x5, 75kg x4, 90kg x4, 105kg x3, 120kg x3 , belt on 135kg x2, 145kg x1
Low Bar Squat - oly shoes, slow eccentric - 20kg x10, 40kg x5, 60kg x3, 75kg x3, 90kg x4, 105kg x3, 120kg x3, belt on 135kg x2, 145kg x1
155kg x1
belt, controlled eccentric - 170kg x1 @ RPE 6 - puts e1RM at 190kg
belt, normal tempo - 150kg x8 @ RPE 9.5 - (PR!! +5kg)
High bar squat
normal tempo - belt - 135kg x8 @ RPE 9.5
+5kg on my Low bar 8 rep max
Upper back rounding over on 150kg, last rep, more good mornings needed
I get good carry over from low bar to high bar squats
High bar is usually 2-3 reps less at each weight of Low bar
http://www.youtube.com/watch?v=UG96XuFEBuU
Rotating sets - 1 mins rest
A) SSB Good Morning: - oly shoes - 30kg x10, belt on 50kg x10, 70kg x10, 80kg x10
90kg x8, x7 @RPE 8/7
75kg x8 @ RPE 8
felt harder than last week. Fatigue from near failure squats
B) SSB single leg Calf raise - 3 sec down, 1 sec up, 1cm elevated in oly shoes - 10kg x10, 15kg x10, 20kg x10, 25kg x10
C) Tibilias Wall raise - against side of car, in oly shoes - BW x 10, +10kg x6
Dip belt +15kg x13, 12, 11 @ RPE 8 (+2 reps each set)
D) SSB single leg bent kneeCalf raise - 3 sec down, 1 sec up, 1cm elevated in oly shoes - 10kg x10, 15kg x10, 20kg x10
Lateral squat - alternating sides - BW x12, 5kg x12
Leg Curl - single leg - end of unit elevated 5 inches - toes pointed, explosive - 15kg x8, 2x10 @ RPE 7
Leg extension, single leg - end of unit elevated 5 inches - 3 secs up and down - 15kg x10, 20kg x10 @ RPE 9
-----
stretch
Nice 375! That explosiveness for a weight that heavy and lack of more serious form breakdown will hopefully carry over to court movements well.
Ive been thinking as squat gets to a certain strength level (maybe like 2x bw or more), upper back might become a more obvious limiting factor and because of that carryover to court movements might taper off, because its increasingly difficult to overload the legs. So from that perspective it might be a good thing that you train both high and low bar because one of them might be more specific to court movements for your characteristics and when upper back does become more of a limiting factor: the carryover drop off might happen later on for one of the variants over the other.
-
Nice 375! That explosiveness for a weight that heavy and lack of more serious form breakdown will hopefully carry over to court movements well.
Ive been thinking as squat gets to a certain strength level (maybe like 2x bw or more), upper back might become a more obvious limiting factor and because of that carryover to court movements might taper off, because its increasingly difficult to overload the legs. So from that perspective it might be a good thing that you train both high and low bar because one of them might be more specific to court movements for your characteristics and when upper back does become more of a limiting factor: the carryover drop off might happen later on for one of the variants over the other.
Yeah, my upper back, and QL are my limiting factors right now.
My QL gets trashed after jumps, especially the right side. Likely due to how I land, sideways due to planting like that.
And I also lean quite a bit forward when jumping and landing now - more like a low bar squat
Which does reduce stress on the patella tendons
Compared to before where I would landing upright and stiff legged, which overloads the patella and achilles too much.
Hence my current tendon issues
-
Saturday 10th December 2022
Mild tired feeling, and swollen lips - think I overdid things yesterday.
Been a while since I had swollen lips the morning after a training day
Aches all over, but abs the most sore
Achilles feeling ok after yesterday's elastic work. No worse for it. Building up tolerance
Was debating wether to completely rest or not, per Bball/jumps tomorrow decided to do some ISOs
keep those tendons progressing towards full helath
Waking mobility work and upper body stretches
Tendon Rehab - Recovery
Evening
Sartorius Internal leg rotation ISO, seated single leg, against opposite leg - 4 x 45secs
Single leg, seated leg extension push into floor ISO - on balls of feet, 90 degree knee angle, 70% effort - 4 x 45secs
Calf raise ISO push against wall corner. Single leg - shoulder into half foam roller, slight bent knee - 4 x 45 secs
-
Sunday 11th December 2022
A little tired - a bit more sore feeling in upper body than yesterday - Sore abs, lats, posterior shoulder, erectors
Still not feeling all that fresh for BBall/jumps, so will make changes this week
On the plus side - problem areas, left lower peroneal tendons, left foot plantar fasciitis, left patella tendon, right lower sartorius and plantaris are no longer issues.
ISOs do work.
---
Waking mobility work and upper body stretches - brief
Quick soft tissue work on lowr body
BBall practise session at WLC outdoor courts - 80 mins total
Bodyweight with shoes - 91.6kg
general dynamic warmup
Split squat ISO on balls of foot, rear leg straight: - 45 Seconds
Calf raise bounces : heels off the floor - 2x10
1/4 squat bounces on balls of feet : - 2x10
Dribbling drills - 10 mins
Shoot around and practise moves - 25 mins
Did 30 or so jumps of all types and trick dunks on the 8 feet Netball rim
Legs still feeling heavy, and jumps about an inch lower than current best
trick dunks on 8 feet netball rim were trash. felt like I was trying too hard, and just not making them
Did 10 max effort single leg jumps, and they appear to be better, almost matching my standing vertical now.
And no left patella tendon pain, plus feet, ankles feel strong and locked up.
This is probably the highest stress for my left patella tendon, and it's tolerating it well
2 weeks ago it was still twinging.
No pain from patella, and achilles from the jumps, landings and short run ups.
Only a dull ache from lower left sartorius tendon area. Right side was pain free.
Achilles still ache on slow jogs and cold walking
-------
stretch
Late Evening
Single leg, seated leg extension push into floor ISO - on balls of feet, 90 degree knee angle, 70% effort - 4 x 45secs
-
Monday 12th December 2022
Not too bad - sore adductors, inner hamstrings, erectors, but beat up QL
Achilles feeling slightly better even after all that jumping yesterday.
Cold walking pain for right side is down to minimal, left side still hurts at a 3/10
Waking mobility work and upper body stretches - lat, thoracic and pec stretches
Toe towel curls - x20, x30
Tendon Rehab - Recovery
Afternoon
Sartorius Internal leg rotation ISO, seated single leg, against opposite leg - 4 x 45secs
Peroneal external foot rotation ISO : seated, Iron Edge mini flat heavy band on front of feet. Toes pointed - 3x 45 secs +5 slow reps
Semi sissy squat on step ISO, single leg, other foot on step below : 70% effort - 4x 45secs
Toe curl ISO : 2x 45secs
Calf raise ISO push against wall corner. Single leg - shoulder into half foam roller, slight bent knee - 4 x 45 secs
Side bend ISO, hands behind head, 45 degree angle: 2x 45secs
Single arm suitcase carry: kettlebell, 3 mins rest - 40secs x 18kg, 24kg, 24kg - moderately hard
felt harder on my shoulder, arms grip than my core
Walking - 22 mins
-
Tuesday 13th December 2022
Erectors really sore, followed by adductors and glute medius.
Must be from the suitcase carries....
Achilles feel better than yesterday, especially left side
Decided to take a complete break from lower body weights this week to get fresh. Been a while since I took a break from squats.
But will keep the SSB ISO calf raises in.
That will mean 12 days off any heavy squat by this Sunday's jumps... should result in some gains
I still do not know if the non weighted ISOs will have any negative fatigue, speed, and power effects. But I will keep them in to for tendon and health reasons
Undecided on upper body stuff, but will definitely drop rows that load the posterior chain, and feel taxing to do
I also took a diet break last week, hence the jump in bodyweight.
Back into it today
Waking mobility work and upper body stretches - lat, thoracic and pec stretches.
Shoulder dislocates and behind the neck snatch press combo with broom
Toe towel curls - x20, x30, x40
Tendon Rehab - Recovery
Afternoon
Toe curl ISO : 4x45secs
Reverse hyper ISO : 3x45secs - hard
Split squat ISO on balls of foot, rear leg straight: x 45secs
Sartorius Internal leg rotation ISO, seated single leg, against opposite leg - 4 x 45secs
Peroneal external foot rotation ISO : seated, Iron Edge mini flat heavy band on front of feet. Toes pointed - 4x 45 secs
Side bend ISO, hands behind head, 45 degree angle: 2x 45secs - moderately hard
Calf raise ISO push against wall corner. Single leg - shoulder into half foam roller, slight bent knee - 4 x 45 secs
Semi sissy squat on step ISO, single leg, other foot on step below : 70% effort - 4x 45secs
BBall dribbling and ball control drills: - 5 mins - crisp
Walking - 22 mins
stretch
Full squat ISO : x 1min
-
Wednesday 14th December 2022
Erectors much less sore, but left side still a bit achey. Right QL still a bit beat up.
Achilles feeling the best so far, since flare up from sprints 2 weeks ago, big drop in waking cold walking pain
Quads felt deep down sore during the soft tissue work, so it looks like the ISOs do cause a fair amount of fatigue and muscle damage
Will take at least a days rest from them before Sunday's jump session
Trained fasted today
---
Waking mobility work and upper body stretches - brief
Quick soft tissue work on lower body
Plyos, Jumps, and BBall practise, at WLC outdoor courts - 65 mins total
Bodyweight with shoes - 90kg
general dynamic warmup
Split squat ISO on balls of foot, rear leg straight: - 45 Seconds
Calf raise bounces : heels off the floor - 2x10
1/4 squat bounces on balls of feet : - 2x10
Dribbling and ball control drills - 10 mins
Plyos
Skips/hops - medium intensity - 4 rounds
- scissor skip/hop in a star pattern
- 2 legged hops in star pattern
- 10 x 6 inch speed hops over line marking - as fast and relaxed as possible
- Single leg bounds x5 each leg
- 2 legged bounds x 5
Achilles insertion 3/10 pain except on the later scissor skips. Stayed on heels on the harder stuff to minimise pain
Shoot around and practise moves - 15 mins
Jumps - about 15+ or so jumps of all types - 20 mins worth
Still a little lower than current best, but a little better than on Sunday.
Didn't feel the best. Dropped off real quick.
Dunks on 8 feet netball rims were trash though...
Plyos
single leg running jump skips - medium effort x4 each leg x 3 sets
Prime times - medium effort on heels - 5m x 4 sets
-------
stretch
Tendon Rehab - Recovery
6 hours later - after nap
Reverse hyper ISO : x30secs - moderately hard
All at 80% effort
Sartorius ISO pull and internal leg rotation against strap from other leg: seated, single leg - 4 x 30secs
Calf raise ISO, single leg : BW 2x 30secs
Calf raise ISO push against wall corner. Single leg - shoulder into half foam roller knee - 5 x 30 secs
Lying on back, single leg press ISO push against wall : - head against foam pad/wall, 90 degree knee angle - 5x 30 secs
changing things up, shorter duration, harder effort and more sets
Alternating sides, about 1 min rest between sets, so 1.5 mins rest total for each limb
-
Thursday 15th December 2022
Achey upper back, posterior chain and adductors
Both achilles much better than yesterday - crazy, unexpected with all the reactive work I did yesterday.
It was a gamble that payed off
Waking cold walking pain down to 1/10 on left side and 2/10 on right side. Big drop.
While lying in bed - rotating sets
lying on back, palms up, by side, ISO push : 4x 30secs
Lying on back, palms down, by side ISO push : 4x 30secs
Lying on back, bent arm, rear delt flye ISO : 4x 30secs
External rotation ISO - lying on back, elbows at 90 degrees, strap between forearms, moving from bottom to top over the course of the hold - 4x 30secs
Waking mobility work and upper body stretches - lat and pec stretches, dislocates
Toe curl ISO - 4 x 30secs
Bicep curl tricep extension overcoming ISO : 4x30secs
Tendon Rehab - Recovery
Afternoon
Bodyweight with shoes - 90.8kg
general mobility drills
split squat ISO, rear leg straight, on balls of feet, at 80 degrees knee angle - 3 x30 secs
Front plank hold: x 2x30 secs
Glute bridge hold 3x30 secs
Side plank, legs bent, with abuduction 2x30 secs
Rotating sets
Sartorius Internal leg rotation ISO, seated single leg, against opposite leg - 4 x 30secs
Peroneal external foot rotation ISO : seated, Iron Edge mini flat heavy band on front of feet. Toes pointed - 4x 30 secs
Reverse hyper ISO : 3x30secs - hard
Horse Stance hold - 3x30 secs
Leg extension ISO, single leg - end of unit elevated 5 inches -
- lifted up with help of arm, 15 sec hold at top, 20 sec hold at 60 degrees, no eccentric - x15kg, 20kg, 25kg, 30kg, 35kg - hard
- lifted up with help of arm, 30 sec hold at 60 degrees, no eccentric x 40kg, 42.5kg, 45kg - hard
Damn, big increase in raw quad strength since dropping squats.
Heaviest weight by far on leg extension holds since months ago. And no pain or discomfort on the patella tendon.
45kg is Right on the load limit of this attachment, so I will cap it at 40kg, and just push against a strap to make it harder in future.
That tells me I need to deload squats more often....
SSB single leg Calf raise ISO: - 2 hands supported, held at slightly above neutral - 30secs x BW, 30kg, 40kg, 50kg, 60kg, 60kg, 60kg
Achilles insertion pain 1/10 on right side on first 60kg set, 3/10 on left side for all 60kg sets
Single arm suitcase carry: kettlebell - 40secs x 18kg, 24kg, 24kg, 24kg - hard
Bar hang, leg raise holds: - Bent knee hold x 5secs
Straight leg hold x 10, 30, 25, 20 secs - hard
Walking - 22 mins
stretch
Sit in bottom of Full squat : 2x 1min
-
Friday 16th December 2022
Mild to moderate aches all over. Adductors, hamstrings, glutes, erectors and biceps the most. Did not expect that.
Starting to get that loose zippy feeling, which I haven't had in ages...
Total rest today, since I might do my BBall/jumps session tomorrow instead of Sunday as 50% rain forecast for then
But I may just do some Sartorius and achilles ISOs tonight
Bodyweight dropping down again. 87.5kg upon waking
Currently trialing the Macrofactor app, which has my TDEE at 2723 calories and dynamicly updates it everyday.
I input the past 90+ days of data from the other free app, daily weight and calories, and Fitday on my PC that I use for my food logging
It even detected my change in training, since dropping the long weights sessions, and the drop in TDEE. And then a small rise when I walked more this week
Seems pretty accurate, and the food logging on it is very good.
Now I can scan barcodes and log my food on my phone in the kitchen instead of memorizing to put it on my FitDay PC app.
The free TDEE Calculator app I currently use has my TDEE between 2400 and 2711 depending on the number of days used to calculate - 40 to 65
So it's not that useful after all... It only works when you have a steady food and macro consumption.
Going from low carb to high carb with the water weight shifts throws it out bad
And my Mi Band 6 and Garmin Vivofit 3 and 4 fitness bands are pretty off the mark, but useful for step counts and as a general watch and activity timer
Waking mobility work and upper body stretches - lat, thoracic and pec stretches
All at 80% effort
Sartorius ISO pull and internal leg rotation against strap from other leg: seated, single leg - 4 x 30secs
Calf raise ISO, single leg : BW x 30secs
Calf raise ISO push against wall corner. Single leg - shoulder into half foam roller - 5 x 30 secs
Single leg, kneeling quad push into couch ISO: - 90 degree knee angle - 5x 30 secs
(https://i.imgur.com/WCkVx2V.png)
(https://i.imgur.com/8xJtTvF.png)
-
Saturday 17th December 2022
Rest day - still feeling achey in my upper body, whole back and posterior chain, especially my glutes
Will wait till tomorrow to BBall and jump. If it rains I have that undercover outdoor school court 5mins from me to use
Both Achilles feeling better, best so far.
Waking mobility work and upper body stretches - lat, thoracic and pec stretches.
Shoulder dislocates and behind the neck snatch press combo with broom
sit in bottom of narrow and wide stance barefoot full squat - 3 x 1min
-
Sunday 18th December 2022
Fat loss cycle 3 - Week 28
Height - 5'8.5"
weighed - 87.4kg (+0.7kg), 192.7lbs
waist - 34 7/8 inches (+1/8)
hip = 41.5 (+1/8)
upper thigh = 26 3/8 (+1/8)
Right calf = 15 7/8
Neck = 15.5 (-1/8)
Chest = 42 1/8
Right Arm (flexed) = 15.25 (+1/8)
Wrist = 6 5/8
Tanita scale bodyfat % = 23.9% (+0.8 )
Total loss so far - weight -2.6kg Waist 2 3/8 inches BF% Tanita -2.2%
Macrofator TDEE is at 2719 calories for the week
Averaged 3054 calories over the week, 196g protein, 205g carbs, 155g fat.
Starting back up again after a 1.5 week break.
Only 3 days in, since starting up again
I did get fatter on the break, cranked calories up over 3000 average, but some days over 4000-5000...
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Sunday 18th December 2022
Still not feeling all that great despite deloading from squats for almost 2 weeks now
Felt a little tired, and lower body and posterior chain achey.
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Waking mobility work and upper body stretches - brief
Quick soft tissue work on lower body
BBall practise session at WLC outdoor courts - 80 mins total
Bodyweight with shoes - 89.4kg
general dynamic warmup
Split squat ISO on balls of foot, rear leg straight: - 45 Seconds
Calf raise bounces : heels off the floor - 2x10
1/4 squat bounces on balls of feet : - 2x10
Dribbling drills - 10 mins
Shoot around and practice moves - 25 mins
Did 40 mins worth of jumps of all types and a few dunks on the 8 feet Netball rim
Added in 10+ 9 feet backboard tap power lay ups - kinda like dunking off a dribble
Lighter than last week, but jumping no higher :/
Legs still feeling heavy, and jumps about an inch lower than current best
Not feeling the spark
Dull ache on left lower sartorius on jump landings sometimes.
Jogging : - 1 min very slow jog - 1 min walk - repeat x 8 mins
Fitness, lower leg elasticity and tendon rehab
Got quite the soleus pump
3/10 Achilles tendon pain, but it didn't get worse during and after the session
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Monday 19th December 2022
Tired feeling. Sore posterior chain and adductors. Hamstrings more sore than you'd expect from jumping.
Left shoulder/cuff beat up - did practise more left hand dunks yesterday
Achilles no worse after yesterday.
Waking mobility work and upper body stretches - lat, thoracic and pec stretches
Tendon Rehab - Recovery
Afternoon
Sartorius, seated, single leg, diagonal inward backward pull against floor ISO : - 5 x 30secs
Finally found a variant that hits the lower part of Sartorius hard.
Also feel the gastroc, adductors and some hamstring working
Split squat ISO on balls of foot, rear leg straight: 2x 45 secs
Horse stance hold: 2x 45secs
Peroneal external foot rotation ISO : seated, Iron Edge mini flat heavy band on front of feet. Toes pointed - 4x30secs
Heel touch downs, single leg, off step: slow tempo - BW x12
left lower Sartorius twinging
rotating sets
Dumbbell press, rotating grip: - inline with ears - 5lbs x 12, 15lbs x10, 25lbs x10, 35lbs x8
45lbs x12, x11 @ RPE 8 (PR!! +1 rep each set)
Calf raise ISO push against wall corner. Single leg - shoulder into half foam roller - 80% effort - 4 x 30 secs
Sitting on floor, back on wall, single leg press ISO push through ball of foot against wall, 90 degree knee angle - 80% effort - 4x 30 secs
2/10 patella tendon pain
Side bend ISO, hands behind head, 45 degree angle: BW x 45secs
Single arm suitcase carry: kettlebell, 3 mins rest - 40secs x 18kg, 18kg, 24kg - moderately hard
Push up - feet elevated : (Warm up) On floor x12,
Feet on 20 inch bench x 12 @ RPE 5 - 65kg bodyweight on scale, at top
Walking - 22 mins
stretch
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Tuesday 20th December 2022
Achey, and moderate DOMs all over.
Hmm did not expect my quads to be as sore as they were just from the ISO "leg press"....Same for my frontal abs, from the push ups...
Somehow strained my left outer tricep near the elbow getting out of bed this morning, pushing off... A sudden stab of pain.. WTF
Hurts quite a bit
Rested up today, but did the ISOs later at night
Waking mobility work and upper body stretches - lat, thoracic and pec stretches
Tendon Rehab - Recovery
Evening
Toe Curl ISO - 4 x 30secs
Bicep curl tricep extension overcoming ISO : 4x 30secs
Sartorius, seated, single leg, diagonal inward backward pull against floor ISO : - 5 x 30secs
Lying on back, single leg press ISO push against wall : - head against foam pad/wall, 90 degree knee angle, 80% effort - 5x 30 secs
2/10 patella tendon pain - left side pain only on first set, right side on all sets
Calf raise ISO push against wall corner. Single leg - shoulder into half foam roller - 80% effort -5 x 30 secs
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Wednesday 21th December 2022
Achey calves, quads, posterior chain, erectors and upper back from ISOs last night
Achilles feeling improved, waking cold walk pain down, as well as finger pressure pain.
---
Waking mobility work and upper body stretches - brief
Soft tissue work on calves and adductors.
Plyos, Jumps, and BBall practise, at WLC outdoor courts - Cycle 1, Week 3, day 1 - 100+ mins total
Bodyweight with shoes - 91kg
general dynamic warmup
Split squat ISO on balls of foot, rear leg straight: - 45 Seconds
Calf raise bounces : heels off the floor - 2x15
1/4 squat bounces on balls of feet : - 2x15
Dribbling and ball control drills - 10 mins
Plyos
Skips/hops - medium intensity - rotating sets for 3 rounds, 1 min rest between each set
- scissor skip/hop in a star pattern
- 2 legged hops in star pattern, once around clockwise and anticlockwise
- 10 x 6 inch speed hops over line marking - as fast and relaxed as possible
- 2 legged bounds x6, 3 each direction
- Single leg bounds x3 each leg -
- 360 jump spin on spot, x2 each direction
Achilles felt better, so a slight uptick in intensity and comfort. Covering more distance on the bounds
Added in 360 spin on the spot jumps, able to stick the landing. Sure works the core and ankles hard
Jumps - about 30+ or so jumps of all types.
- a few trick dunks on 8 feet netball ring
- 10 x 9 feet backboard tap power layups, 5 each side and plant, off 2 legs
Felt more powerful today, getting a little higher, but quads still getting heavily pumped up and heavy feeling.
Landings did not feel jarring today, despite being quite heavy.
Much better on the trick dunks than recent sessions.
Shoot around and practice moves - 15 mins
Plyos
Rotating sets x3 rounds
- single leg running jump skips - medium effort x5 each leg
- Prime times - medium effort on heels x short distance until feeling tired, walk rest for a few seconds, repeat back to start
Jogging : - 1 min very slow jog - 1 min walk - repeat x 11 mins
3/10 Achilles tendon pain, but it didn't get worse during and after the session
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stretch
Not feeling as tired and beat up post session.
Body is starting to adapt.
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Thursday 22nd December 2022
Mild tired/drained feeling. Medium DOMs in posterior chain and upper back. Sore right quad tendon area.
Left lower peroneal tendon area mild soreness.
Both Achilles feeling OK after yesterday, no worse than the day before.
Waking mobility work and upper body stretches - lat and pec stretches, dislocates
Toe curl ISO - 4 x 30secs
Tendon Rehab - Recovery + Upper Pull. Week 3 Day 2
Afternoon
Bodyweight with shoes - 90.8kg
general mobility drills
split squat ISO, rear leg straight, on balls of feet, at 80 degrees knee angle - 2 x30 secs
Front plank hold: x 2x30 secs
Glute bridge hold 2x30 secs
Side plank, legs bent, with abduction, opposite hand in the air 2x30 secs
Rotating sets
Sartorius Internal leg rotation ISO, seated single leg, against opposite leg - 4 x 30secs
Bird Dogs - Alternating sides, hold at top - 2x10
Peroneal external foot rotation ISO : seated, Iron Edge mini flat heavy band on front of feet. Toes pointed - 4x 30 secs + 5 slow reps
Rotating sets
Leg extension ISO, single leg - end of unit elevated 5 inches -
- lifted up with help of arm, 15 sec hold at top, 20 sec hold at 60 degrees, no eccentric - x15kg, 20kg, 25kg, 30kg - hard
- lifted up with help of arm, 30 sec push against 60 degrees strap, no eccentric x 35kg, 35kg, 35kg
2/10 left patella tendon pain, 3/10 right quad tendon pain on the heavy sets
So overdid volume of jumps last session....
SSB single leg Calf raise ISO: - 2 hands supported, held at slightly above neutral - 30secs x BW, 30kg, 50kg,
60kg - 2/10 left Achilles tendon pain, 1/10 right side
65kg - 3/10 left Achilles tendon pain, 1/10 right side
65kg - 2/10 left Achilles tendon pain, 1/10 right side
65kg - 2/10 left Achilles tendon pain, 1/10 right side
Slight decrease in pain from last week on 60kg, so bumped up the weight
L Sit Chin Up - hang and 20 scap shrugs, 10 sec ISO at mid range, BW x1, x1
BW x9, 7 @ RPE 9/8.5 (PR!! +1 rep)
Despite the 2 weeks off from these, they felt better. The 9th rep was shakey, felt like near the limit of my core endurance of 30 secs
Single arm suitcase carry: kettlebell - 40secs x 18kg, 24kg, 24kg - hard
High angle barbell rows - Elbows out, to upper abs - 20kg x12, 40kg x10, 60kg x5
62.5kg x10, x10 @ RPE 7/8
No belt and it felt fine, without the background fatigue from squats/good mornings
----
Did some front, high bar and low bar squat walkouts with 60kg, 80kg, 100kg, 120kg, 130kg and 140kg.
Up to 120kg was OK, but 140kg felt crazy heavy!
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Friday 23rd December 2022
Really sore erectors and glutes - from the rows I suspect. Achey calves, quads and upper back/lats
Waking mobility work and upper body stretches - lat, thoracic and pec stretches,
snatch grip behind the neck press + dislocates
Toe towel curls - x20 x30
Tendon Rehab - Recovery
Afternoon
rotating sets
Single leg, kneeling quad push into couch ISO: 2x 30secs
doesn't seem to load my patella/quad tendons all that much, but good for loaded stretching the rectus femoris and tibs
superset
lying on back, palms up, by side, ISO push : 4x 30 secs
Lying on back, palms down, by side ISO push : 4x 30 secs
Lying on back, bent arm, rear delt flye ISO : 4x 30 secs
Sartorius, seated, single leg, diagonal inward backward pull against opposite foot ISO : - 4 x 30secs
Hammer curl tricep extension overcoming ISO : 3x 30secs
Lying on back, single leg press ISO push against wall : - head against foam pad/wall, 90 degree knee angle, 80% effort - 2x 30 secs
2/10 left patella tendon pain, 3/10 quad tendon pain
Bicep curl overcoming ISO : 3x 30secs
Tricep dip ISO - seated on chair: 3x30secs
External rotation ISO - lying on back, elbows at 90 degrees, strap between forearms, moving from bottom to past the head over the course of the hold, and some sets reversed - 5x30secs
Sitting on floor, back on wall, single leg press ISO push through ball of foot against wall, 90 degree knee angle - 80% effort - 2x 30 secs
2/10 left patella tendon pain, 3/10 quad tendon pain
Calf raise ISO push against wall corner. Single leg - shoulder into half foam roller - 80% effort - 4 x 30 secs
Walk - 22 mins
Evening
Sartorius, seated, single leg, diagonal inward backward pull against opposite foot ISO : - 4 x 30secs
Lying on back, single leg press ISO push against wall : - head against foam pad/wall, 90 degree knee angle, 80% effort - 4x 30 secs
Set 1 - 2/10 left patella tendon pain. 3/10 right quad tendon
Set 2 - 1/10 left patella tendon pain. 3/10 right quad tendon
Set 3 - 1/10 left patella tendon pain. 2/10 right quad tendon
Set 4 - 2/10 right quad tendon
Calf raise ISO push against wall corner. Single leg - shoulder into half foam roller - 80% effort - 4 x 30 secs
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Saturday 24th December 2022
Posterior chain soreness dying back down, but some new soreness from yesterday, mostly in my glutes and whole upper body.
yeah overcoming ISOs do cause soreness, so much for concentrics not causing muscle damage.
And it's no like these are new movements either, with me doing them everyday just about and sometimes twice a day for months now.
Tendons feeling much better, so looking forward to post Christmas lunch session
Put the diet on hold this week with all the Christmas and holiday stuff going on, hard to not eat!
Waking mobility work and upper body stretches - lat, thoracic and pec stretches,
snatch grip behind the neck press + dislocates
Toe towel curls - x20 x30
Tendon Rehab - Recovery
Afternoon
split squat ISO, rear leg straight, on balls of feet, at 80 degrees knee angle - 2 x30 secs
rotating sets
Sartorius, seated, single leg, diagonal inward backward pull against opposite foot ISO : - 4 x 30secs
Calf raise ISO push against wall corner. Single leg - shoulder into half foam roller - 80% effort - 5 x 30 secs
Sitting on floor, back on wall, single leg press ISO push through ball of foot against wall, 90 degree knee angle - 80% effort - 5x 30 secs
Set 1 - 3/10 left patella tendon pain. 3/10 right quad tendon
Set 2 - 3/10 left patella tendon pain. 2/10 right quad tendon
Set 3 - 3/10 left patella tendon pain. 2/10 right quad tendon
Set 4 - 2/10 left patella tendon pain. 2/10 right quad tendon
Set 5 - 2/10 left patella tendon pain. 2/10 right quad tendon
Also did a bunch of single leg/split squat 1/4 squat holds with bodyweight and 20kg
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Sunday 25th December 2022
Felt tired and beat up in lower body, hips, posterior chain.
Felt crappy after Christmas lunch... I normally don't eat before training... so the carbs didn't help
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Waking mobility work and upper body stretches - brief
Quick soft tissue work on lower body
BBall practise session at WLC outdoor courts - Cycle 1, Week 3, day 2 - 60 mins
Bodyweight without shoes - 89.2kg
general dynamic warmup
Split squat ISO on balls of foot, rear leg straight: - 30Seconds
Calf raise bounces : heels off the floor - 2x15
1/4 squat bounces on balls of feet : - 2x15
Dribbling and ball control drills - 15 mins
Shoot around and practice moves - 45 mins
Felt crappy, and heavy. Achey outer glutes, hips
Didn't feel like jumping, so didn't force the issue. Go easy after 2 sessions of 30+ jumps
Just small hops as part of BBall moves
Plyo - Jogging - walk combo - grass baseball field - 28 mins
Gallop bounds, alternating legs, medium effort, height rather than distance x 20 secs
Walk 1 min
1 min slow jog
Walk 1 min
Various low effort hops/skips, forwards and backwards for 30 secs
Walk 1 min
- repeat x 28 mins
3/10 Achilles tendon pain, but it didn't get worse during and after the session
Less pain on jogs, so increased speed a little, and more extended foot position, and relaxed tall form, instead of heel thumping like past sessions.
Bounds felt fine, quite a lot of force through the shins, but tibs felt strong.
6 hours later
Single leg calf raise ISO - above neutral - BW 4x 30secs
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Still eating intermittent fasting style, but thinking about dropping carbs down to keto levels, just eating veges + meat, raw nuts, eggs, cheese.
And then into carnivore, fat and protein only.
I'm already adapted to eating only protein and fat in my second of two meals already, so it's not a big change.
Just get rid of rice from meal 1.
Will help lower insulin and lean me up, but I also have psoriasis on my scalp, and 3 spots on my back for a while, and want to see if dropping all carbs will help get rid of them.
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Monday 26th December 2022
Feeling decent. Just some minor aches in my foot heel muscles
Achilles no worse after yesterday.
Waking mobility work and upper body stretches - lat, thoracic and pec stretches
Tendon Rehab - Recovery + Upper push. Week 4, Day 1
Afternoon
Body Weight: 90.2kg with shoes
snatch grip behind the neck press + dislocates with broom
Single leg stand. weight on opposite arm : 2.5kg 2x 30secs
Split squat ISO on balls of foot, rear leg bent 60 degrees 2x 30 secs
Horse stance hold: 2x 30 secs
rotating sets
Dumbbell press, rotating grip: - inline with ears - 5lbs x 12, 15lbs x10, 25lbs x10, 35lbs x8
45lbs x12, x12 @ RPE 8/8.5 (+1 rep second set)
Bird Dogs - Alternating sides, hold at top - 2x20
Heel touch downs, single leg, off step: slow tempo - BW 2x10
Peroneal external foot rotation ISO : seated, Iron Edge mini flat heavy band on front of feet. Toes pointed - 4x30secs
Sartorius, seated, single leg, diagonal inward backward pull against floor ISO : - 4 x 30secs
Power clean: 20kg x8
40kg x6 - 3 floor, 3 hang
50kg x4 - 2 floor, 2 hang
60kg x2 - Floor, hang
70kg x2 - Floor, high hang high pull
SSB single leg Calf raise ISO: - 2 hands supported, held at slightly above neutral - 30secs x BW, 30kg, 40kg, 50kg,
60kg - 2/10 left Achilles tendon pain, 2/10 right side
70kg - 1/10 left Achilles tendon pain, 1/10 right side
70kg - 3/10 left Achilles tendon pain, 2/10 right side
Pain decreased on second set of 60kg, so skipped and went up to 70kg. Moderately hard
Leg extension ISO, single leg - end of unit elevated 5 inches -
- 20 sec hold at top, 20 sec hold at 60 degrees, no eccentric - x15kg, 20kg, 25kg, 30kg - moderately hard
- lifted up with help of arm, 30 sec push against 80 degrees strap, no eccentric x 35kg, 35kg, 35kg
1/10 pain patella/quad tendon pain on heavy sets, on both sides
Push up - feet elevated : (Warm up) On floor x11,
Feet on 20 inch bench x 14 @ RPE 7 - 65kg bodyweight on scale, at top
Single arm suitcase carry: kettlebell, 3 mins rest - 40secs x 18kg, 24kg, 24kg - hard
Pike push up: - hands elevated 5 inches - BW x10 @ RPE 7
Dips: - dip shrugs BW 2x20
slow tempo - BW x 10 @ RPE 8
Hanging, leg raises - Hanging, bent knee into straight leg raise: Slow tempo 2x10 @ RPE 6
Squat walk outs and support - Front, high bar, Low bar with 1/4 squat hold and slow concentric - 10 secs
10 Secs x 60kg, 100kg, 120kg
130kg No front squat
140kg High bar only
140kg High and low bar
All sets from 60kg onwards on 3/10 lower Sartorius pain on both sides
So I'm thinking these might target my lower Sartorius tendon better than the other things I have tried. More specific
Even the split squat in the 1/4 range also works
stretch
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Tuesday 27th December 2022
Minor to moderate aches all over when I woke up, but feeling decent by afternoon.
Thanks to low volume, much faster recovery.
Achilles feeling better, almost back to where they were before the sprints flared them up.
Left side feels better than the right now, opposite to 3 weeks ago
So 2 days in on diet change - 50% protein/fat, and minimal carbs of around 20g - just meats, eggs, raw macadamias, cheese and small amounts of vegetables.... raw cucumbers so far only, token amounts.
And I feel different for the better.
Energy levels and mood much more even. No more sleepiness after first meal of the day, dinner.
No random hunger pains even 12+ hours after last meal.
No more blood sugar dropping low
I feel so full and satisfied for long periods of time that I just don't think of food and eating anymore
No cravings so far.
Before I would always looking forward to my next meal...
TDEE has gone up to 2848 calories according to MacroFactor app, and rising
Waking mobility work and upper body stretches - lat, thoracic and pec stretches,
snatch grip behind the neck press + dislocates
Tendon Rehab - Recovery
Afternoon
Split squat ISO on balls of foot, rear leg straight: x 30 Seconds
rotating sets
Hammer curl tricep extension overcoming ISO : 3x 30secs
Calf raise ISO push against wall corner. Single leg - shoulder into half foam roller - 80% effort - 4 x 30 secs
Leg extension + tibialis ISO - kettlebell, single leg: 15lbs x 30secs, 20lbs x30secs - hard
The longer moment arm of a kettlebell sitting over the mid foot sure makes it harder vs a leg extension machine
Bonus tib loading as well
Split squat. rear leg ISO : leaning back, Rear leg at 60 degrees - 2x 30secs
more for the rectus femoris
Sartorius, seated, single leg, diagonal inward backward pull against opposite foot ISO : - 4 x 30secs
Bicep curl tricep extension overcoming ISO :x 30 Seconds
Bicep curl ISO: Kettlebell. Single arm - offset grip at 90 degrees - 15lbs 2x30secs - moderately hard
Sartorius bent leg ISO pull against opposite leg : 2x30 Seconds
Sitting on floor, back on wall, single leg press ISO push through ball of foot against wall, to edge of pain -
45 degree knee angle - 2x30secs
90 degree knee angle - 2x30secs
Near full knee bend - 2x30secs
Walk - 22 mins
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Wednesday 28th December 2022
A little overall aches, but decent enough
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Waking mobility work and upper body stretches - brief
Soft tissue work on calves and adductors.
Plyos, Jumps, and BBall practise, at WLC outdoor courts - Cycle 1, Week 4, day 2
Bodyweight with shoes - 90kg
general dynamic warmup
Split squat ISO on balls of foot, rear leg straight: - 30 secs
Split squat. rear leg ISO : - rear leg at 60 degrees x 30 secs
Single leg stand x 30 secs
Calf raise bounces : heels off the floor - 2x15
1/4 squat bounces on balls of feet : - 2x15
Dribbling and ball control drills - 10 mins
Plyos
Skips/hops - medium intensity - rotating sets for 3 rounds, 30 secs rest between each set
- Low stiff pogos
- scissor skip/hop in a star pattern
- 10 x 6 inch speed hops over line marking - as fast and relaxed as possible
Jumps - about 20+ or so jumps of all types. Vertical, 1 step, 3 step and running jumps, single leg jump in that order
Legs felt decent, and tendons Ok, just minor ache in sartorius until fully warmed up.
Still not jumping any better, even after a month off any heavy squats, and with plyos.
Was jumping a little lower today, than current bests than in the video I posted a few weeks back....
Shoot around and practice moves - 15 mins
Plyos
Rotating sets x3 rounds - 2 mins rest
- Prime times - medium effort x 20m
- Bounds - medium effort x 20m
Drop landings - Medium effort jump off a 18 inch bench. Sticking landing as fast as possible
10 reps - 1min rest between each
Rhythmic jumps: - As fast and high as possible with minimal knee bend
2x10
Jogging : - 1 min very slow jog - 1 min walk - repeat x 9 mins
3/10 Achilles tendon pain, but it didn't get worse during and after the session
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stretch
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Thursday 29th December 2022
Sore core, QL, erectors, glutes, hamstrings, adductors, calves and upper back
Achilles OK, no worse after yesterday
Minor aches on left patella
Waking mobility work and upper body stretches - lat, thoracic and pec stretches,
snatch grip behind the neck press + dislocates
Tendon Rehab - Recovery
Afternoon
Split squat ISO on balls of foot, rear leg straight: x 30 Seconds
rotating sets
Toe curl ISO : 3x 30secs
Single leg stand 2x 30secs
Split squat. rear leg ISO : leaning back, Rear leg at 60 degrees - 2x 30secs
Peroneal external foot rotation ISO : seated, Iron Edge mini flat heavy band on front of feet. Toes pointed - 3x30secs
Calf raise ISO push against wall corner. Single leg - shoulder into half foam roller - 80% effort -
straight leg - 2 x 30 secs
bent leg - 2 x 30secs
Leg extension + tibialis ISO - kettlebell, single leg: 30secs x15lbs, 20lbs, 20lbs, 25lbs hard
Sartorius, seated, single leg, diagonal inward backward pull against opposite foot ISO : - 2 x 30secs
Tibilias Wall raise - against side of car, in oly shoes - BW x 10, +10kg x10 @ RPE 8
BW x15 @ RPE 9
Sartorius bent leg ISO pull against opposite leg : 2x30 Seconds
Sitting on floor, back on wall, single leg press ISO push through ball of foot against wall, to edge of pain -
45 degree knee angle - 2x30secs
90 degree knee angle - 2x30secs
Near full knee bend - 2x30secs
----
Walk - 22 mins
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Friday 30th December 2022
Feeling better than yesterday aches wise, most soreness down, but I felt kinda crappy and tired
But session went well after I warmed up and got into it
Both Achilles insertion felt inflamed upon waking but back to usual baseline after a few minutes on my feet
Waking mobility work and upper body stretches - lat and pec stretches
Toe curl ISO - 4 x 30secs
Tendon Rehab - Lower + Upper Pull. Week 4 Day 4
Afternoon
Bodyweight with shoes - 89.7kg
general mobility drills
snatch grip behind the neck press + dislocates
split squat ISO, rear leg straight, on balls of feet, at 80 degrees knee angle - x30 secs
Horse stance hold: 2x 30secs
Single leg stand, with calf raise hold - x 30secs
Front plank hold: x30 secs
Glute bridge hold x30 secs
Side plank, legs bent, with abduction, opposite hand in the air x30 secs
Bird Dogs - Alternating sides, hold at top - x20
Rotating sets
Split squat. rear leg ISO :- Leaning back, Rear leg at 60 degrees 2x30secs
Foam roll, bridge, single leg: knee at 30 degrees, pushing through ball of foot 2x30secs
Unique simultaneous loading on quad, hamstring and calf
Clean high pull: A few reps plus power cleans - 20kg x6, 40kg x5, 60kg x5, 70kg x3
1 floor, 1 hang x 80kg, 90kg, 100kg, 110kg
120kg x 5 singles
Leg extension ISO, single leg - end of unit elevated 5 inches -
- 3 sec Concentric, 20 sec hold at top, 20 it sec hold at 60 degrees, slow eccentric - x15kg, 20kg, 25kg, 30kg, 35kg - hard, 2/10 left patella tendon pain
- 3 sec Concentric, 30 sec push against 80 degrees strap, slow eccentric
x 40kg - 2/10 left patella tendon pain
x 40kg - 2/10 left patella tendon and right quad tendon pain
x 40kg - 2/10 left patella tendon and right quad tendon pain
SSB single leg Calf raise ISO: - 2 hands supported, held at slightly above neutral - 30secs x 30kg, 50kg, 60kg
70kg - 1/10 left Achilles tendon pain
75kg -
75kg - 2/10 left Achilles tendon pain
Slight decrease in pain from last week on 70kg, so bumped up the weight
SSB single leg Calf raise - 2 inch elevated in Oly shoes - 3 secs down, 1 sec up -
Lower down to edge of pain just below parallel - 50kg x10, 60kg x10
Rotating sets
L Sit Chin Up - hang and 20 scap shrugs, 5 sec ISO at mid range, BW x1, x1
BW x10, 8 @ RPE 9.5/9 (PR!! +1 rep on both sets)
B) Leg Curl - single leg - end of unit elevated 5 inches - toes pointed, explosive, slow eccentric - 15kg x5
17.5kg x8 @RPE 7
20kg x8 @ RPE 9
High angle barbell rows - Elbows out, to upper abs - 20kg x12, 40kg x10, 60kg x5
62kg x11, x11 @ RPE 7/9 (+1 rep both sets)
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stretch
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Saturday 31st December 2022
Moderate drained feeling - I'll put it down to the high effort and arousal on the cleanpulls
Heavy soreness in whole hamstring and glutes.
Moderate soreness in erectors, whole upper back, quads and calves
Achilles insertions sore upon waking - went a little too deep on the calf raises
Waking mobility work and upper body stretches - lat, thoracic and pec stretches,
Tendon Rehab - Recovery
Split squat, 1/4 squat depth - 3x 30secs
rotating sets
External rotation ISO - band/strap between forearms, moving from waist to overhead and back down: 4x 30secs
Single leg, kneeling quad push into couch ISO: 3x 30secs
Calf raise ISO, single leg : 3x 30secs + some full range slow reps
oddly pain free in the extreme stretched position, so it appears to be load related
Sartorius, seated slight bent leg push against opposite leg ISO 3x30secs
Wall sit, single leg: 60 degree knee angle - 2x 30secs
I can feel these loading the sartorius
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Sunday 1st January 2023
Fat loss cycle 4 - Week 0
Height - 5'8.5"
weighed - 87.3kg, 192.5lbs
waist - 35 7/8 inches (+1/8)
hip = 41 5/8 (+1/8)
upper thigh = 26.5 (+1/8)
Right calf = 16 (+1/8)
Neck = 15.75 (+0.25)
Chest = 42 1/8
Right Arm (flexed) = 15.25
Wrist = 6 5/8
Tanita scale bodyfat % = 23.3% (-0.5 )
Total loss so far - weight 0kg Waist 0 inches BF% Tanita 0%
Macrofactor app TDEE is at 2987 calories, and 2904 average for the week
Averaged 2900 calories over the week, 238g protein, 83g carbs, 180g fat.
Back from holiday season pigging out and into another fat loss cycle.
My calorie burn has shot up over the last month, from 2600 to 3000.
Didn't think just BBall, jumps, small jogs and walks would do that... maybe the ISOs burn more than you'd expect
ate mostly Keto style mostly meat, nuts, cheese, eggs, and small amount of veges
-
Sunday 1st January 2023
A bit tired today
Not all that sore but still recovering from last main session it seems.
Both Achilles feeling much more "solid" since I added in the two sessions of heavy partial calf raise, and bodyweight full range.
---
Waking mobility work and upper body stretches - brief
Quick soft tissue work on lower body and lats
BBall, Jumps, Plyos session at WLC outdoor courts - Cycle 1, Week 5, day 1
Bodyweight with shoes - 89kg
general dynamic warmup
Split squat ISO on balls of foot, rear leg straight: - 30Seconds
Calf raise bounces : heels off the floor - 2x15
1/4 squat bounces on balls of feet : - 2x15
Plyos - rotating sets
Low stiff pogos 3x10
scissor skip/hop in a star pattern 3x10
Single leg sideways line hops - 2x10 each leg
Quite tough, speed and fluidity was good, but leg and hips were working really hard.
Left side was just holding on, but right side, especially my outer hips was working overtime to remain stable
Dribbling and ball control drills - 15 mins
Shoot around and practice moves - 30 mins
Achilles feeling decent able to do short runs after the ball properly now on my forefoot, without pain.
Jumps - about 15+ or so jumps of all types. Vertical, 1 step, 3 step and running jumps, single leg jump in that order
No hops today... 1-2 inches lower, and single leg running way down by 3 inches
Need another day of rest at least....Still recovering from last main session
Sartorius felt much better during jump landings today
Plyos
Easy hops complex - 10 forwards/backwards, 10 left/right, 10 zig zag forward/backward each leg x1 round
Medium single leg hops - 2x10 each leg
Right ankle painful on medium hop landings! Due to old ankle injury
Still pretty tough to do overall
Plyo - Jogging - walk combo - grass baseball field - 15 mins
1 min slow jog + Walk 1.5 min - repeat
2/10 achilles tendon pain on jogs, but feeling better each week
6 hours later
Seated single leg extension push into floor - at 90 degrees 3x30secs
Single leg calf raise ISO - above neutral - BW 3x30secs + 3 slow full range reps
Sartorius seated slight bent leg push against opposite leg: 3x30secs
-
Monday 2nd January 2023
Not too bad, a little achey in my core and erectors.
Achilles no worse after yesterday. Lowest waking discomfort so far.
Waking mobility work and upper body stretches - lat, thoracic and pec stretches
Tendon Rehab - Recovery + Upper push. Cycle 1, Week 5, Day 2
Afternoon
Body Weight: 89.9kg with shoes
snatch grip behind the neck press + dislocates with broom
Single leg stand. weight on opposite arm : 30secs x BW, 2.5kg, 5kg
Split squat ISO on balls of foot, rear leg straight: x30secs
Bird Dogs - Alternating sides, hold at top - 2x20
Cossack squat 3x 30 secs each side
Split squat ISO on balls of foot, rear leg bent 60 degrees 2x 30 secs
rotating sets
Dumbbell press, rotating grip: - inline with ears - 5lbs x 10, 15lbs x10, 25lbs x10, 35lbs x8, 45lbs x6
47.5lbs x10, x9 @ RPE 7.5/8 (PR!! +7.5lbs, -2 reps)
SSB single leg Calf raise ISO: - 2 hands supported, held at slightly above neutral - 30 secs x BW, 30kg, 50kg, 70kg, 75kg
80kg - hard - 2/10 left Achilles tendon pain
Pain decreased on 75kg set to none, so went up to 80kg
Heel touch downs, single leg, off 6 inch step: slow tempo - BW 3x10
Peroneal external foot rotation ISO : seated, Iron Edge mini flat heavy band on front of feet. Toes pointed - 3x30secs
Leg extension ISO, single leg - end of unit elevated 5 inches -
- 25 sec hold at top, 20 sec hold at 60 degrees, no eccentric - x 20kg, 25kg,
- lifted up with help of arm, 30 Seconds hold at top, no eccentric x 30kg hard
- lifted up with help of arm, 30 Seconds hold at 60 degrees, no eccentric x35kg, x35kg
2/10 pain patella tendon pain on 35kg sets, on both sides
SSB single leg bent knee Calf raise: - 2 hands supported, 3 secs down, 1 sec up - BW x5
15mm elevated - 30kg x10 - 3/10 Achilles insertion pain at the bottom on both sides, just above the floor
Flat on floor - 30kg x10 @ RPE 5
Romanian deadlift: fast down and up - hookgrip - 20kg x10, 40kg x8, 60kg x6
40% of high bar squat - 70kg 2x10
Deficit Push up - hands on PowerBlock dumbbells (Warm up) On floor x10,
Feet on 20 inch bench x 13 @ RPE 6
Pike push up: - hands elevated 5 inches - BW x13 @ RPE 8
AB wheel: On knees x6
Straight leg 75% ROM x3
Straight leg 75% ROM x6 @ RPE 7
Single arm suitcase carry: kettlebell - trip around front yard - 40secs x 14kg, 18kg, 24kg - hard
Dips: - dip shrugs BW 2x20
slow tempo - dip belt+5kg x 7 @ RPE 7
Squat walk outs and support - Front, high bar, Low bar with 1/4 squat 5 sec hold
2 reps x 60kg, 100kg, 120kg (front squat hold only)
2 reps x 140kg, 150kg No front squat
Not feeling as heavy now, and core feeling more solid and stable, beltless
All the new core work is helping
Lower Sartorius tendon pain well down to 1/10 to 2/10
Tibilias Wall raise - against side of car, in oly shoes - BW x 8
BWx15, x9 @ RPE 8/9
----
stretch
-
Tuesday 3rd January 2023
Sore all over, but heavy soreness in glutes, hamstrings, lower erectors, abs.
Waking mobility work and upper body stretches - lat, thoracic and pec stretches,
Tendon Rehab - Recovery
Afternoon
Sartorius 1/4 split squat lunge ISO : - 2x 30secs, 2 x45secs
Evening
Sartorius 1/4 split squat lunge ISO : - 3x 30secs
Sartorius, seated slight bent leg push against opposite leg ISO 3x30secs
Calf raise ISO push against wall corner. Single leg - shoulder into half foam roller - 80% effort - straight leg - 3 x 30 secs
Wall sit, single leg: 60 degree knee angle, actively pushing into floor at 70% effort - 3x 30secs
-
Wednesday 4th January 2023
Still a bit sore all over, erectors the most
Some rain, so went to roofed outdoor court at a school 5 mins drive from my house.
Pretty much had the whole court to myself, just some kid there.
Good session
---
Waking mobility work and upper body stretches - brief
Soft tissue work on calves and adductors.
Plyos, Jumps, and BBall practise, at Roseville school roofed outdoor court - Cycle 1, Week 5, day 3
Bodyweight with shoes - 90kg
general dynamic warmup
Split squat ISO on balls of foot, rear leg straight: - 30 secs
Split squat. rear leg ISO : - rear leg at 60 degrees x 30 secs
Single leg stand x 30 secs
Calf raise bounces : heels off the floor - 2x15
1/4 squat bounces on balls of feet : - 2x15
Dribbling and ball control drills - 15 mins
Plyos
Skips/hops - rotating sets for 4 rounds, 30 secs rest between each set
A) Low stiff pogos x 20
B) scissor skip/hop in a star pattern x 2
C1) 10 x 6 inch speed hops over line marking - as fast and relaxed as possible
C2) 10 speed hops, on/off a 3 inch step
2/10 achilles insertion pain on first set of speed hops off 3inch step, but OK for the rest
Jumps - about 20+ or so jumps of all types. single leg jump, Vertical, 1 step, 3 step and running jumps, in that order
Decent jumps, despite soreness. No Sartorius tendon pain today, so it looks like I'm on the final stretch to fixing it up.
Brought my 40cm, half foam roller (flat on one side) and put it on top the 8 feet netball rim on the back of 1 rim to do head touch jumps :)
I could touch my head on it when I jump my usual way, but with a faster punched jab step after the block foot plant, I couldn't.
Whereas with a hand reach touch, it's probably slightly better with faster step
Shoot around and practice moves - 10 mins
Plyos
Drop landings - Medium effort jump off a 16 inch wall. Sticking landing as fast as possible
10 reps - 45 secs to 1min rest between each
Some patella tendon aches on the shallower landings.
Landed deeper on last jump
Rhythmic jumps: - As fast and high as possible with minimal knee bend - 3x10
Jogging : - 1 min slow jog - 1 min walk - repeat x 12 mins
This roofed court is nice to jog on, compared to the grass baseball field I have been using.
Even and less work lifting your feet
Jogs got progressively more relaxed and reflexive
2/10 Achilles tendon pain, but it didn't get worse during and after the session
-------
stretch
-
Thursday 5th January 2023
Moderate tired feeling, mild drained feeling.
Mild beat up feeling all over. Upper body feels surprisingly more achey than expected.
Achilles OK, no worse after yesterday
Waking mobility work and upper body stretches - lat, thoracic and pec stretches,
snatch grip behind the neck press + dislocates
Tendon Rehab - Recovery
Afternoon
Sartorius 1/4 split squat lunge ISO : - 4 x45secs
Calf raise ISO, single leg - slight bent knee - At neutral x 45secs, 23x 30secs + 5 slow full range stretched reps
Sartorius, seated slight bent leg push against opposite leg ISO 3x30secs
Peroneal external foot rotation ISO : seated, band on front of both feet. Toes pointed - 3x30secs
Wall sit, single leg: 60 degree knee angle, actively pushing into floor at 70% effort, pressure on ball of feet - 3x 30secs
Evening
Wall sit, single leg: 60 degree knee angle, actively pushing into floor at 70% effort, pressure on ball of feet - 3x 30secs
Calf raise ISO push against wall corner. Single leg - shoulder into half foam roller - 80% effort - slight bent knee - 3 x 30 secs
Single leg, kneeling quad push into couch ISO: 3x 30secs
Sartorius, seated slight bent leg push against opposite leg ISO 3x30secs
Peroneal external foot rotation ISO, against opposite heel: 3x30secs
Seated single leg extension push into floor - at 90 degrees - 3x30secs
2/10 right quad tendon pain
-
Friday 6th January 2023
Much better today. Erectors a little achey, and upper body.
Achilles improved a lot - out of bed cold walk, left side pain free for the first time in a while, 2/10 pain for right side at the end of a step
Waking mobility work and upper body stretches - lat and pec stretches
Tendon Rehab - Lower + Upper Pull. Week 5 Day 4
Bodyweight with shoes - 89kg
general mobility drills
snatch grip behind the neck press + dislocates
split squat ISO, rear leg straight, on balls of feet, at 80 degrees knee angle - x30 secs
Single leg stand, with calf raise hold - x 30secs
Cossack squat ISO- each side - BW 2x30 secs
Split squat. rear leg ISO :- Leaning back, Rear leg at 60 degrees 2x30secs
Front plank hold: x30 secs
Glute bridge hold x30 secs
Side plank, legs bent, with abduction, opposite hand in the air x30 secs
Bird Dogs - Alternating sides, hold at top - x20
Rotating sets
SSB single leg Calf raise ISO: - 2 hands supported, held at slightly above neutral - 30secs x 30kg, 50kg, 70kg
80kg - 1/10 left Achilles tendon pain
85kg - 1/10 left and right Achilles tendon pain
85kg - 2/10 left and right Achilles tendon pain
Pain reduced on 80kg set from last session, so bumped it up to 85kg
Almost to body weight now
Clean high pull: A few reps plus power cleans - 20kg x6, 40kg x6, 60kg x6, 60kg x1, 80kg x2
1 floor, 1 hang x 90kg, 100kg, 110kg
80% of High bar squat - 110kg x 8 singles - 1 minutes rest - all reps bar to upper abs height
Leg extension ISO, single leg - end of unit elevated 5 inches -
- 3 sec Concentric, 20 sec hold at top, 20 it sec hold at 60 degrees, slow eccentric - x15kg, 20kg, 25kg, 30kg, 35kg - hard, 2/10 both patella tendon pain
- 3 sec Concentric, hold at 60 degrees, slow eccentric x 40kg, x40kg - hard, 3/10 right quad tendon pain
SSB single leg Calf raise - 4.5 inch elevated - 3 secs down, explode up - full range stretched - 10kg x8
30kg x8 - 3/10 Achilles tendon pain both sides
30kg x8 - 2/10 Achilles tendon pain both sides
L Sit Chin Up - hang and 20 scap shrugs, 5 sec ISO at mid range, BW x1, x1
BW x9, 8 @ RPE 9
Regressed up 1 rep on first set. Probably due to fatigue from clean pulls
Rotating sets
High angle barbell rows - Elbows out, to upper abs - 20kg x12, 40kg x10, 60kg x6
62kg x12, x12 @ RPE 8/9 (+1 rep both sets)
Going up to 65kg next week
High bar squat: - Controlled eccentric - BW 2x5, 20kg x5, 40kg x5, 60kg x5, 80kg x5, 100kg x3, 120kg x3
130kg x4 @9.5 - Puts e1RM at 142kg
Not supposed to squat today, but I have been wanting to get any idea of where my strength levels are after not squatting full range for 6 weeks.
Didn't feel too heavy or hard, but I suppose fatigue and rust may be a factor.
This is raw, no belt or knee sleeves, but this is only around 1.6x bodyweight
Clean pull weights and height pulled, line up with this number.
And so does my vertical jump, so I need to get stronger once again if I want to grab rim off vertical... I need 35 inch standing vertical to do this.
So by the time I get down to 80kg, around a 170kg high bar squat would be ideal
Leg Curl - single leg - end of unit elevated 5 inches - toes pointed, explosive - 15kg x8, 17.5kg 2x8 @RPE 7/8
---
stretch
-
Saturday 7th January 2023
Not too tired or drained unlike last week
Moderate soreness all over, especially my erectors, and upper hamstrings
Achilles insertions feeling just as good as yesterday morning, after yesterday's session.
This appears to be the turning point, they are even better than before they flared up from that sprint session I did 6 weeks back.
No calf raise ISOs today, give my feet and ankles a rest
Waking mobility work and upper body stretches - lat, thoracic and pec stretches,
snatch grip behind the neck press + dislocates with broom
Toe Towel curls x 20
Tendon Rehab - Recovery
rotating sets
External rotation ISO - nylon strap between forearms, moving from waist, bent arm, to overhead straight armed, and back down: 4x 30secs
Sartorius, seated slight bent leg push against opposite leg ISO 3x30secs
Sartorius, seated, single leg, diagonal inward backward pull against opposite foot ISO : - 2 x 30secs
Seated single leg extension push into floor - at 90 degrees - 2x30secs
Single leg, kneeling quad push into couch ISO: 2x 30secs
-
Sunday 8th January 2023
Fat loss cycle 4 - Week 1
Height - 5'8.5"
weighed - 87.1kg (-0.2), 192lbs
waist - 35 5/8 inches (-0.25)
hip = 41.5 (-1/8)
upper thigh = 26 3/8 (-1/8)
Right calf = 15 7/8 (-1/8)
Neck = 15.75
Chest = 42 (-1/8)
Right Arm (flexed) = 15 1/8 (-1/8)
Wrist = 6 5/8
Tanita scale bodyfat % = 23.1% (-0.2 )
Total loss so far - weight 0.2kg Waist 0.25 inches BF% Tanita 0.2%
Macrofactor true trend weight 87.8kg, (-0.4kg from last week)
Macrofactor app TDEE is at 3061 calories, and 3046 average for the week - up 100+ from last week
Averaged 2503 calories over the week, 193g protein, 90g carbs, 147g fat.
Keto intermittent fasting style, only carbs from 2 servings of vegetables
Didn't lose too much weight, Sunday to Sunday, but the waist size drop is equivalent to 0.5kg of fat lost, based on my history.
(https://i.imgur.com/UNlVSaT.png)
-
Sunday 8th January 2023
Interrupted sleep :/
Still pretty sore in my posterior chain, quads and upper back.
Gonna have to change things up so that all of my heavier weights sessions are earlier in the week, so I can be recovered by Sunday
---
Waking mobility work and upper body stretches - brief
Quick soft tissue work on lower body and lats
BBall, Jumps, Plyos session at WLC outdoor courts - Cycle 1, Week 6, day 1
Bodyweight with shoes - 88.8kg
general dynamic warmup
Split squat ISO on balls of foot, rear leg straight: - 30Seconds
Split squat. rear leg ISO : - rear leg at 60 degrees x 30 secs
Single leg stand x 30 secs
Calf raise bounces : heels off the floor - 2x15
1/4 squat bounces on balls of feet : - 2x15
Dribbling and ball control drills - 12 mins
Plyos - rotating sets
Low stiff pogos 3x10
scissor skip/hop in a star pattern 3x10
Single leg sideways line hops - 3x20 each leg
Much better than last week, better timing and smoothness, and handling the forces better
Right leg still struggling a bit with timing and fluidity
Shoot around and practice moves - 15 mins
Achilles felt great, didn't even think about it.
Jumps - about 30 or so jumps of all types. Vertical, 1 step, 3 step and running jumps, single leg jump
Legs felt tired, sore and heavy. No pop. CNS felt asleep.
Single leg jump was not as bad as last week though.
Need at least another day of rest from last session, but 5 days would be better....
Plyos
Easy hops complex - 10 forwards/backwards, 10 left/right, 10 zig zag forward/backward each leg - 30 secs rest bewteen legs and series
Medium single leg hops - 2x10 each leg
Single leg hops, tucking jump leg each jump - 2x5 ( didn't quite get these going technique wise)
Much better than last week, better spring and fluidity. Right ankle didn't hurt.
Achilles also didn't complain.
Plyo - Jogging - walk combo - grass baseball field - 16 mins
1 min slow jog + Walk 1 min + 20sec Prime times,medium effort + 1.5 min walk - repeat for 16 mins
Went a little faster and jogged more normally on the forefoot.
Prime times felt great, first time since I started doing them.
Felt lighter on my feet, and more reflexive, at least for the first 10 secs of each
1/10 left, 2/10 right achilles tendon pain on jogs, much less than last week.
-
Monday 9th January 2023
Mild drained and tired feeling.
Achey feeling all over, but no major DOMs. Posterior chain the most.
Achilles no worse after yesterday. Left side fine, right side still with the inner ankle ache when cold walking upon waking.
Switching things up and did my whole body today, so that I can have the rest of the week to recover and be fresher for Sunday's session.
I skipped leg curls but will try and fit them in later in the week somewhere. Will squeeze them in here next week.
Been tempted to get a Barbell Mate, Aussie made barbell velocity tracker, and the cheapest one around.
It will help me fine tune RPE on squats, like today, where it can help me select the right load without knowing my e1RM or having to do rep outs to do so, on the training day itself.
And then terminate each set after a certain velocity threshold has dropped off from fatigue, auto regulating reps and sets
I've already spent this much is shoes, why not spend it on something that actually helps training quality? :)
Waking mobility work and upper body stretches - lat, thoracic and pec stretches
Toe curl ISO - 3x 30secs
Tendon Rehab - Full body. Cycle 1, Week 6, Day 2
Afternoon
Body Weight: 89kg with shoes
snatch grip behind the neck press + dislocates with broom
Single leg stand. weight on opposite arm : - light finger touch for balance - 30secs x 5kg, 5kg, 5kg
Split squat ISO on balls of foot, rear leg straight: x30secs
Glute bridge hold: x30 Secs
Split squat ISO on balls of foot, rear leg bent 60 degrees x 30 secs
Bird Dogs - Alternating sides, hold at top - x20
Cossack squat 2x 30 secs each side
rotating sets
Peroneal external foot rotation ISO : seated, Iron Edge mini flat heavy band on front of feet. Toes pointed - 3x30secs
Dumbbell press, rotating grip: - inline with ears - 5lbs x 12, 15lbs x10, 25lbs x8, 35lbs x7, 45lbs x5
47.5lbs x11, x10 @ RPE 8.5/9 (PR!! +1 rep each set)
SSB single leg Calf raise ISO: - 2 hands supported, held at slightly above neutral - 30 secs x BW, 30kg, 50kg, 70kg, 80kg
90kg - hard - 2/10 Achilles tendon pain, both sides
90kg - hard - 2/10 Achilles tendon pain, both sides
80kg felt OK, took a big jump to 90kg, up from 85kg last session, and it felt OK. Hard, but not excessively so.
Over body weight now.
I think aiming for 1.5x BW eventually will ensure my achilles can handle the required forces.
Around 110kg when I get under 75kg
That would be like 3.5x BW with 2 legs.
Heel touch downs, single leg, off 6 inch step: slow tempo - BW x10
Leg extension ISO, single leg - end of unit elevated 5 inches -
- 3 sec concentric, 15 sec hold at top, 20 sec hold at 60 degrees, slow eccentric - x 15kg, 20kg, 25kg, 30kg, 35kg
- 3 sec concentric, 30 Seconds hold at top, slow eccentric x 35kg, 35kg - hard
3/10 right quad tendon on 35kg sets
SSB single leg bent knee Calf raise: - 2 hands supported, 3 secs down, explode up - BW x5
15mm elevated - lowered to just above the floor
30kg x8 - 3/10 Achilles insertion pain at the bottom on both sides
35kg x10 - 3/10 Achilles insertion pain at the bottom on both sides
40kg x10 - 3/10 Achilles insertion pain at the bottom on both sides
Took a gamble on doing these heel off the floor with the pain
Deficit Push up - hands on PowerBlock dumbbells (Warm up) On floor x10,
Feet on 20 inch bench x 17 @ RPE 6 (+4 reps)
Pike push up: - BW x12 @ RPE 7
Chin Up - hang and 20 scap shrugs, 10 sec ISO at mid range, BW x1, x1, x1
BW x8 @ RPE 9
reps well down....
Dips: - dip shrugs BW 2x20
slow tempo - dip belt + 5kg x 8 @ RPE 8 (+1 rep)
High angle barbell rows - Elbows out, to upper abs - 20kg x12, 40kg x10, 60kg x6
65kg x10, x10 @ RPE 7/8 (+3kg, -2 reps)
High bar squat: - Slow Controlled eccentric, explode up - 20kg x5, 40kg x5, 60kg x5, 80kg x5,
70% of e1RM - 100kg x4, x5, x5, x5, x5 - 5th reps slower and more strained.
Back to sub-maximal, max concentric speed style reps.
Much faster recovery from these, and better for jumping power.
100kg felt just about right, and even though I could probably do 10+ reps with it, the 5th rep in each set felt much more strained.
So maybe stopping at 4 reps would be better.
A velocity tracking device would help select the right weight, and give velocity loss feedback in real time
As for progression, might just add 1kg each week for now, as you would expect a 1% increase in strength each week
But I'm in a calorie deficit so we shall see.
Tibilias Wall raise - against side of car, in oly shoes - BW x 8
BWx15, x15 @ RPE 7/8
Semi single/split leg Romanian deadlift: - Both sides back to back, fast down, explode up - 20kg x5
20% of high bar squat e1RM - 30kg 4x5
Felt like nothing, but the sting in my hamstrings after each set said otherwise.
Much easier on the erectors as well.
Single arm suitcase carry: kettlebell - trip around front yard - 40secs x 14kg, 18kg, 18kg - moderately hard
AB wheel: On knees x6,
straight leg progressively lower each rep to 80% ROM x6
Straight leg to 80% ROM x6, x6 @ RPE 7/8
small increase in ROM from last session
----
stretch
-
Tuesday 10th January 2023
Mild drained feeling. Achey all over, but much less than usual.
Right Achilles insertion, a brief 4/10 stab of pain, on first step out of bed... So the stretched bent knee SSB calf raises yesterday are a no go for now.
Ok after the tendon warmed up
While lying in bed
superset
lying on back, palms up, by side, ISO push : 3x 30 secs
Lying on back, palms down, by side ISO push : 3x 30 secs
Lying on back, bent arm, rear delt flye ISO : 3x 30 secs
Hammer curl overcoming ISO : - hand to forehead - 3x 30secs
Waking mobility work and upper body stretches - lat, thoracic and pec stretches,
snatch grip behind the neck press + dislocates
Toe curl ISO : 3x 30secs
Toe towel curls - x20 x30, x40
Tendon Rehab - Recovery
Afternoon
Split squat ISO on balls of foot, rear leg straight: x30secs
rotating sets
Sartorius 1/4 split squat lunge ISO : - 3x 30 secs
Calf raise ISO push against wall corner. Single leg - shoulder into half foam roller - 80% effort - 4 x 30 secs
Sartorius seated slight bent leg push against opposite leg: 2 x 30secs
Sartorius, seated, single leg, diagonal inward backward pull against opposite foot ISO : - 2 x 30secs
Sitting on floor, back on wall, single leg press ISO push through ball of foot against wall, to edge of pain -
45 degree knee angle - 2x30secs
90 degree knee angle - 2x30secs
Near full knee bend - 2x30secs
3/10 right quad tendon pain
Walk - 22 mins
Evening
Calf raise ISO, single leg - At neutral x30 secs, 2 x30secs + 5 slow full range stretched reps
Sitting on floor, back on wall, single leg press ISO push through ball of foot against wall, to edge of pain -
90 degree knee angle - 5x30secs
3/10 right quad tendon pain
-
Wednesday 11th January 2023
Starting to get that fresh feeling, but upper back a little achey from the ISOs yesterday morning
Right Achilles insertion, a brief 4/10 stab of pain, on first step out of bed... So the stretched bent knee SSB calf raises yesterday are a no go for now.
Ok after the tendon warmed up
I have noticed with the diet change, I no longer poop as much as before.
And that's why my body weight, while dropping, hasn't been that dramatic.
Well that changed today after a poop, body weight dropped from 87kg upon waking down to 86.2kg, even after a few glasses of water!
Might just get into the 85kg area by Sunday
So I ended up ordering a Barbell Mate velocity tracker last night, should be here tomorrow.
Can't wait to use it, but it won't be till next week....
Looking forward to selecting load based on desired bar speed instead of %, and programming my sets and reps based on velocity drop off over the set.
Got some spreadsheets on Googledrive from a VBT website to track readiness/fatigue based on your history of average velocities etc.
As well as calculate e1RM from your warm up loads and their bar speed
Tracking bar acceleration and power numbers on the Barbell Mate phone app will also be useful, and see how that correlates with jump numbers over time.
Waking mobility work and upper body stretches - lat, thoracic and pec stretches,
snatch grip behind the neck press + dislocates
Toe curl ISO : 3x 30secs
Toe towel curls - 3x20
Tendon Rehab - Recovery
Afternoon
BBall control and dribbling drills x 10 mins
Split squat ISO on balls of foot, rear leg straight: x30secs
rotating sets
Single leg stand. weight on opposite arm : 5kg 2x 30secs
Peroneal external foot rotation ISO : seated, Iron Edge mini flat heavy band on front of feet. Toes pointed - 2x40secs
Sartorius 1/4 split squat lunge ISO : - Actively pushing front leg into floor. Heel off the floor - 4x 30 secs
Calf raise ISO push against wall corner. Single leg - shoulder into half foam roller - 80% effort - 2 x 30 secs
Sartorius seated slight bent leg push against opposite leg: 2 x 30secs
Seated calf Raise ISO push, single leg - strap/towel around leg and under wood plank - 80% effort - 2x30 secs
Sitting on floor, back on wall, single leg press ISO push through ball of foot against wall, to edge of pain -
90 degree knee angle - 2x30secs
2/10 right quad tendon pain
Evening
Sitting on floor, back on wall, single leg press ISO push through ball of foot against wall, to edge of pain -
90 degree knee angle - 4x30secs
1/10 right quad tendon pain
-
Thursday 12th January 2023
Overall mild aches from the ISOs.
Not the best of sleep lately, waking up after 5-6 hours, the diet is getting to me.
Had brain fog today, from low of carbs. Jumps and plyos were ok, but any BBall move was a chore.
Just have to ride it out till my body gets fat adapted
Got my Barbell Mate velocity tracker today.
Had a quick try of it by hooking it to my waist and doing a few pogos. Worked well.
It actually can measure your jump height, but it probably measures from the bottom of the dip phase to top.
I wanted to try it today at the court to measure a standing jump, but I forgot to bring a small weight plate to magnet attach it to so it doesn't fly off the ground....
You can use peak velocity to get jump height - https://strongbyscience.net/2017/09/20/using-tendo-units-measure-jump-height-physics-cheat-sheet/
(https://i0.wp.com/strongbyscience.net/wp-content/uploads/2017/09/Peak-V-Cheat.jpg?w=205&ssl=1)
The app has much more metrics than the other more expensive units - ROM, mean/peak velocity, acceleration, Force, and power
One thing I want to try is see how much peak force I exert on my 70% of 1RM squats vs heavier loads.
They say if you can exert 85% of your 1RM peak force at these lower %, you can train there and get stronger, without having to use heavier loads.
Low fatigue, while gaining strength, power and hypertrophy from sub-maximal sets of 65-75%, that is the dream
---
Waking mobility work and upper body stretches - brief
Soft tissue work on lower body.
Plyos, Jumps, and BBall practise, at WLC outdoor courts - Cycle 1, Week 6, day 3
Bodyweight with shoes - 88.3kg
general dynamic warmup
Split squat ISO on balls of foot, rear leg straight: - Actively pushing front leg into floor - 30 secs
Single leg stand x 30 secs
Calf raise bounces : heels off the floor - 2x15
1/4 squat bounces on balls of feet : - 2x15
Dribbling and ball control drills - 15 mins
Shoot around and practice moves - 10 mins
Plyos
Skips/hops - rotating sets for 3 rounds, 30 secs rest between each set
A) Low stiff pogos x 20
B) scissor skip/hop in a star pattern x 2
C) 10 speed hops, on/off a 6 inch step
Moved to a 6 inch step for the speed hops, up from 3 inches last week.
No achilles pain today on any move, just mild discomfort on the speed hops
Jumps - about 30 or so jumps of all types. single leg jump, Vertical, 1 step, 3 step and running jumps, in that order
Jumps up 2 inches from last few sessions, and back to my current best of an inch under the rim on the running jumps.
Especially my single leg jump, much better.
Lighter bodyweight, and less fatigue.
Might jump higher on Sunday with another 3 more days rest
Plyos
Bounding - 4x short distance
Depth Jumps - 10 secs rest between each rep, 2 mins rest - 20 inch x5, 18 inch 2x5
Quite shallow landings and able to match my standing vertical.
Last 2 sets against a backboard for a touch target
Rhythmic jumps: - As fast and high as possible with minimal knee bend - 2x10
Getting better
Jogging : - 1 min slow jog + Walk 1 min + 20sec Prime times, medium effort + 1.5 min walk - repeat for 18 mins
1/10 to 2/10 achilles tendon pain on jogs, but feet /ankles felt sore and tired from the plyos
-------
stretch
-
Friday 13th January 2023
Moderate tired, drained feeling
Not much soreness, but a little beat up. Achey upper back and erectors.
Quad tendons achey. Achilles decent
---
So I tested the Barbell mate device on bodyweight single leg calf raises and SSB 1/4 squats with just the 30kg bar.
I added 50% of my body weight to the total load to make the metrics a bit more accurate
Surprised the unit actually measures and graphs the time to peak velocity on the app.
And in both cases I can hit peak velocity around 0.15 secs, 150Ms
Even in my old age I'm still plenty fast enough to hit peak velocity for jumping it seems :)
(https://www.scienceforsport.com/wp-content/uploads/2016/01/Table-1-SSC-durations-of-common-exercises.png)
This is for my fastest SSB 1/4 squat rep,
My single leg body weight calf raise has exactly the same time to peak velocity graph.
So just raw CNS speed I think.
The downward slope is when you slowing down at the top
ROM (cm) 22.6
Mean Velocity (m/s) 0.926
Peak Velocity (m/s) 1.167
Mean Acceleration (m/s2) 3.791
Peak Acceleration (m/s2) 15.234
Mean Force (N) 1128.572
Peak Force (N) 2078.37
Mean Power (W) 1045.058
Peak Power (W) 2426.081
(https://i.imgur.com/OCiqUtB.jpg)
Waking mobility work and upper body stretches - lat and pec stretches
Tendon Rehab/Recovery - Lower + Miscellaneous. Week 6 Day 4
Bodyweight with shoes - 88.4kg
general mobility drills
snatch grip behind the neck press + dislocates
Toe curl ISO : 3x30secs
External rotation ISO - nylon strap between forearms, moving from waist, bent arm, to overhead straight armed, and back down: 4x 30secs
split squat ISO, rear leg straight, on balls of feet, at 80 degrees knee angle - x30 secs
Front plank hold: x30 secs
Glute bridge hold x30 secs
Side plank, legs bent, with abduction, opposite hand in the air x30 secs
rotating sets
Single leg stand, with calf raise hold - 5kg plate 2x30secs, Plate in press position x 30secs
Peroneal external foot rotation ISO : seated, Iron Edge mini flat heavy band on front of feet. Toes pointed - 2x40secs
Split squat. rear leg ISO :- Leaning back, Rear leg at 60 degrees 2x30secs
SSB single leg Calf raise ISO: - 2 hands supported, held at slightly above neutral - 30secs x 30kg, 50kg, 70kg, 80kg
90kg - 1/10 Achilles pain both sides
95kg - hard - 2/10 Achilles pain both sides
Heaviest weight used on ISO calf raises so far.
Cossack squat ISO- each side - BW 2x30 secs - 3/10 right quad tendon pain
Bird Dogs - Alternating sides, hold at top - x20,
4 each side alternating sides x 4 = 32 reps total
Foam roll, bridge, single leg: knee at 30 degrees, pushing through ball of foot 2x30secs
Right hamstring was achey on first set
Sartorius seated slight bent leg push against opposite leg: 3 x 30secs
Rotating sets
Leg extension ISO, single leg - end of unit elevated 5 inches -
- lifted up with help of arm, 20 sec hold at top, 25 sec hold at 60 degrees, no eccentric - x15kg, 20kg, 25kg, 30kg -
- lifted up with help of arm, 30 Seconds hold at 60 degrees, no eccentric x 35kg - 1/10 patella tendon pain, both sides
- lifted up with help of arm, 30 Seconds hold at 60 degrees, no eccentric x 40kg hard - 2/10 patella tendon pain, both sides
- lifted up with help of arm, 30 Seconds hold at 60 degrees, no eccentric x 40kg hard - 1/10 patella tendon pain, both sides
SSB single leg Calf raise - 4.5 inch elevated - 3 secs down, explode up - full range stretched - BW x8
30kg x8 - 3/10 Achilles tendon pain both sides
35kg x8 - 3/10 Achilles tendon pain both sides
Cable/band rotations, high to low: - straight armed -
Single Orange band 22kg x12 @ RPE 6
Single orange + green band 27kg x10 @ RPE 7
Cable/band knee drives : stepping through like a single leg jump
Single blue band 12kg x10 @ RPE 5
Single black band 15kg x10 @ RPE 6
---
stretch
-
Saturday 14th January 2023
Not feeling too bad. Achey mid erectors and QL from the band rotations from yesterday
Achilles feeling better again
Tendon Rehab - Recovery
Early Morning
Sitting on floor, back on wall, single leg press ISO push through ball of foot against wall, to edge of pain -
90 degree knee angle - 5x30secs
Some left patella and right quad tendon ache on first set, greatly diminished by 5th set
Waking mobility work and upper body stretches - lat, thoracic and pec stretches,
snatch grip behind the neck press + dislocates
Toe towel curls - x30
Afternoon
rotating sets
Sartorius 1/4 split squat lunge ISO : - Actively pushing front leg into floor. Heel off the floor - 4x 30 secs
Seated calf Raise ISO push, single leg - strap/towel around leg and under wood plank - 80% effort - 2x30 secs
Sartorius seated slight bent leg push against opposite leg: 4 x 30secs
Calf raise ISO push against wall corner. Single leg - shoulder into half foam roller - 80% effort - 2 x 30 secs
Sitting on floor, back on wall, single leg press ISO push through ball of foot against wall, to edge of pain -
90 degree knee angle - 4x30secs
3/10 right quad tendon pain, first 2 sets, 2/10 right quad tendon pain the rest
Walk - 22 mins
Late Evening
Sitting on floor, back on wall, single leg press ISO push through ball of foot against wall, to edge of pain -
90 degree knee angle - 5x30secs
first set - 1/10 left patella tendon pain, 3/10 right quad tendon pain.
second set - 2/10 quad tendon pain
third set - 1/10 quad tendon pain
-
Sunday 15th January 2023
Fat loss cycle 4 - Week 2
Height - 5'8.5"
weighed - 85.6kg (-1.5), 189lbs
waist - 35 1/8 inches (-0.5)
hip = 41 (-0.5)
upper thigh = 26 3/8
Right calf = 15 7/8
Neck = 15.5 (-0.25)
Chest = 41 7/8 (-1/8)
Right Arm (flexed) = 15 1/8
Wrist = 6 5/8
Tanita scale bodyfat % = 22.3% (-0.8 )
Total loss so far - weight 1.7kg Waist 0.75 inches BF% Tanita 1%
Macrofactor app true trend weight 86.9kg, (-0.9kg from last week)
Macrofactor TDEE is at 3038 average for the week - fairly steady now
Keto intermittent fasting style - averaged 2139 calories over the week, 179g protein, 51g carbs, 140g fat.
900 calorie deficit lines up with the Macrofactor TDEE, so it seems pretty accurate
And 0.5inch waist size lost is around 1kg of fat loss for me
No change in leg and calf size, maybe I gained muscle :)
(https://i.imgur.com/do3XHZJ.jpg)
Pretty sure I'm in deep ketosis now, even though I'm not testing for it, 50g of carbs with the amount of exercise I have been doing.
Keto and intermittent fasting is like a cheat code for eating in a deficit.
Ketosis just kills my appetite, so much so I only ate 1800 calories last night, I was just so full!
Meats, eggs, nuts, cheese are just so filling as well, hard to eat a lot of it in combo
And probably due to no longer starving at a cellular level, since the body is fueling itself with ketones from all that body fat on me, instead of transient spiky carbs
Just takes a bit of time to get over the fat adaption period which makes you feel foggy brained.
Doubled the deficit this week without really trying
Decided to get to 75kg and under in 3-4 months at 750-1000 daily calorie deficit, -0.75 to 1kg a week, instead of 6-7 months at 500 calorie deficit, -0.5kg a week
And ketosis is supposed to be muscle sparing in a deficit.
The fat is just melting off me!
Lost quite a lot of visceral internal organ fat which you would expect with such low carbs.
Seeing changes everyday, face/chin is getting more chiselled, veins are already starting to show on my arms
(https://i.imgur.com/XtUInl0.jpg)
-
Sunday 15th January 2023
Not the best of sleep.
A little achey all over.
Still foggy brained, but less so
---
Waking mobility work and upper body stretches - brief
BBall, Jumps, Plyos session at WLC outdoor courts - Cycle 1, Week 7, day 1
Bodyweight with shoes - 87.7kg
general dynamic warmup
Split squat ISO on balls of foot, rear leg straight: - 30Seconds
Single leg stand x 30 secs
Calf raise bounces : heels off the floor - 2x15
1/4 squat bounces on balls of feet : - 2x15
Dribbling and ball control drills - 10 mins
Plyos - rotating sets
Low stiff pogos 3x10
scissor skip/hop in a star pattern 3x10
Single leg sideways line hops - 3x20 each leg
A little better on line hops, lighter weight helps, but right leg still not quite there.
Heavy loading on the glute medius
Shoot around and practice moves - 10 mins
Achilles fine now for general BBall moves, but on a sudden drive my right quad tendon ached...
Jumps - about 15 or so jumps of all types. Vertical, 1 step, 3 step and running jumps, single leg jump
Did more single leg jumps than usual, they felt good, decent height for me.
I think due to them relying more on elasicity and lighter bodyweight
2 legs jumps were garbage, no power, lower energy from being foggy brained.
More muscle power dominant.
Cut it short. Plus my lower sartorius were aching once again :/
I tested my standing vertical jump on my Barbell mate velocity tracking device by hooking it to my short waist band, and jumping in free space.
With semi arm swing.
Did 4 jumps with a 10 sec rest between each.
3rd jump was the best with these stats
Weight with shoes 87.7kg
ROM (cm) 82.2
Mean Velocity (m/s) 1.771
Peak Velocity (m/s) 3.147
Mean Acceleration (m/s2) 3.816
Peak Acceleration (m/s2) 41.193
Mean Force (N) 1194.704
Peak Force (N) 4472.66
Mean Power (W) 2115.94
Peak Power (W) 14077.071
Will be interesting to see how my high bar squat peak force compares to this.
The ROM includes the dip phase I think.
Entering the peak velocity and my weight into the calculator at the bottom of this page gets me a 24.5inch vertical jump
https://www.thehoopsgeek.com/the-physics-of-the-vertical-jump/
here is the RFD graph for that jump, the downward slope is when I'm in the air I think
Hitting peak velocity in 0.15 sec, 150Ms, like in the other exercises I posted above.
The unit also registered the landing as another rep, the graph had an instant slope :)
(https://i.imgur.com/SA4QdHg.jpg)
Plyos
Easy hops complex - 30 secs rest beteeen legs and series, 2 mins rest - 10 forwards/backwards, 10 left/right, 10 zig zag forward/backward each leg x 2 sets
Medium single leg hops - 1x10 each leg
Single leg hops, tucking jump leg each jump - 2x5 - Hard, tendons ached
Single leg hops, for distance: - 90% effort - 3x5
Right leg worst by 1 feet, ankle ached
Plyo - Jogging - walk combo - grass baseball field - 16 mins
1 min slow jog + Walk 1 min + 20sec Prime times, medium effort + 1.5 min walk - repeat for 16 mins
Jogging pretty normally now
1/10 left, 2/10 right achilles tendon pain on jogs, less than last week.
-
Monday 16th January 2023
Slightly beat up, but not too bad. Left adductor feels tweaked
Rest day
Tendon Rehab - Recovery
Late Evening
Seated leg push into floor. Single leg: - at 90 degrees - 2x45secs
Left adductor a bit uncomfortable
Sartorius bent leg ISO pull against opposite leg : 3x45secs
Sitting on floor, back on wall, single leg press ISO push through ball of foot against wall, to edge of pain -
90 degree knee angle - 2x45secs
Single leg, kneeling quad push into couch ISO: 2x45secs
-
Cool to see you doing keto, it does really help keep the weight off. Not sure if you're aware of the ketogains reddit forum, which outlines some strategies for training while in keto, cause (I think) if you just stay in without cycling carb episodes your insulin stays low and blunts the hypertrophy effect (gotta double check on that).
Our endurance running homie Lyle McDonald has an ebook that I got about keto, which outlines some some of the science about it and how it relates to lifting. I did get some new stuff out of it, but not a whole lot more than the reddit forum.
quote from book:
High GH levels along with high insulin levels (as would be seen with a protein and
carbohydrate containing meal) will raise IGF-1 levels as well as increasing anabolic reactions in
the body. To the contrary, high GH levels with low levels of insulin, as seen in fasting or
carbohydrate restriction, will not cause an increase in IGF-1 levels. This is one of the reasons
that ketogenic diets are not ideal for situations requiring tissue synthesis, such as muscle growth
or recovery from certain injuries: the lack of insulin may compromise IGF-1 levels as well as
affecting protein synthesis
Also, your post says brain fog from getting started on keto. That does happen at the start but also something I learned is to make sure I have enough electrolytes - specifically sodium and potassium - I add a supplement to water. But if youre supplementing to be careful not to overdose as well
-
Cool to see you doing keto, it does really help keep the weight off. Not sure if you're aware of the ketogains reddit forum, which outlines some strategies for training while in keto, cause (I think) if you just stay in without cycling carb episodes your insulin stays low and blunts the hypertrophy effect (gotta double check on that).
Our endurance running homie Lyle McDonald has an ebook that I got about keto, which outlines some some of the science about it and how it relates to lifting. I did get some new stuff out of it, but not a whole lot more than the reddit forum.
quote from book:
High GH levels along with high insulin levels (as would be seen with a protein and
carbohydrate containing meal) will raise IGF-1 levels as well as increasing anabolic reactions in
the body. To the contrary, high GH levels with low levels of insulin, as seen in fasting or
carbohydrate restriction, will not cause an increase in IGF-1 levels. This is one of the reasons
that ketogenic diets are not ideal for situations requiring tissue synthesis, such as muscle growth
or recovery from certain injuries: the lack of insulin may compromise IGF-1 levels as well as
affecting protein synthesis
Also, your post says brain fog from getting started on keto. That does happen at the start but also something I learned is to make sure I have enough electrolytes - specifically sodium and potassium - I add a supplement to water. But if youre supplementing to be careful not to overdose as well
yeah I've already been adding in Sodium, Postassium and magnesium.
I just need more than I have been taking in
My Keto is more protein heavy, and more towards carnivore, as I have some autoimmune issues I want to address
I got a lot of info from this guy who has been training Powerlifting on Keto for a few years already.
He benches 415lbs, 2.5x bodyweight while being lean and natural :o
http://www.youtube.com/watch?v=gvuvgRrf4-E
-
Tuesday 17th January 2023
Posterior chain and lower body still low down achey. Even my upper back and shoulders a bit from all the arm swings from the jumps and hops.
Added a day of rest between my last BBall/Jumps session, and it helped, but I feel like I need another day of rest.
So will add more rest days next week, and stretch out the training week into 8, maybe 9 days
And it looks like my tendons just need more rest in general at my age
Was planning to train whole body today, but the session went for so long, I canned all my upper body pull and core movements
RDLs still hit my upper back a bit though
First time using my new Barbell Mate velocity tracker extensively today.
It made me realize that even when I thought I was moving a load fast, I could go even faster with actual numbers and realtime feedback
Just changes your whole training mind set
Also good for counting reps :)
But man it sure drains the batteries on my phone. Might need to invest in a Chromebook tablet that can run android apps
Waking mobility work and upper body stretches - lat, thoracic and pec stretches
Tendon Rehab - Lower + Upper push. Cycle 1, Week 7, Day 2
Body Weight: 88.9kg with shoes
snatch grip behind the neck press + dislocates with broom
Split squat ISO on balls of foot, rear leg straight: x30secs
Glute bridge hold: x30 Secs
Side plank, legs bent, with abduction, opposite leg and hand in the air x30 secs
Bird Dogs - hold at top - x10 each side
rotating sets
Cossack squat ISO 3x 30 secs each side - 3/10 right quad tendon pain on first set down to 1/10 on last
Dumbbell press, rotating grip: - inline with ears - 5lbs x 10, 15lbs x10, 25lbs x12, 35lbs x7,
45lbs x5
47.5lbs x12, x10, x5 @ RPE 9.5/8/6.5 (PR!! +1 rep) 0.74 m/s velocity
Tried the Barbell Mate by strapping it to my wrist - accidently deleted the first two 47.5lb sets trying to remove the clean to get the dumbbells into position...
So did a third set to get some data
Spreadsheet suggest 75lb dumbbells will be my e1RM
SSB single leg Calf raise ISO: - 2 hands supported, held at slightly above neutral - 30 secs x BW, 30kg, 50kg, 70kg, 90kg
100kg - hard - 2/10 left, 1/10 right achilles tendon pain,
100kg - hard - 1/10 Achilles tendon pain, both sides
90kg was painless so bumped it up to 100kg and this is probably my limit right now, right leg was starting to shake a bit
Heaviest weight used so far, and like using at least 220kg with 2 legs
Heel touch downs, single leg, off 6 inch step: slow tempo - BW x10
Leg extension ISO, single leg - end of unit elevated 5 inches -
- 5 sec concentric, 10 sec hold at top, 15 sec hold at 60 degrees, slow eccentric - x 20kg, 25kg, 25kg, 30kg
2/10 right quad tendon pain, to 3/10 on 30kg set
High bar squat: - Slow Controlled eccentric, explode up - 20kg x7, 40kg x7, 60kg x6,
highest mean velocity, peak force
75kg x5 - 0.96 m/s
90kg x4 - 0.9 m/s 1756N
105kg x3 - 0.79 m/s 1866N
120kg x2 - 0.67 m/s 2022N
130kg x2 - 0.58 m/s 1966N
75% of e1RM - rep to 10% velocity drop off
120kg x4 - 0.67m/s to 0.55 m/s 2003N
69% of e1Rm - rep to 10% velocity drop off
110kg x7 - 0.75 to 0.6 m/s 1963N
110kg x6 - 0.78 to 0.67 m/s 1904N
160kg e1RM calculated for the day, peak power at 97.5kg , 2196W
My tendons were achey, and my adductors and posterior chain were not feeling good, but I got useful data today from the Barbell mate.
I'm surprised how I could maintain my velocity for higher rep counts with weights that felt subjectively heavy and grindy for me
I was expecting 4-5 reps at 70%, but more like 6-7
4 for 75%, and more like 2 for 80%
One spreadsheet had me at 160kg e1RM, and another at 167-168kg e1Rm from the load and velocity curves.
Much higher than I was expecting, and I'm not sure I could do it based on how 130kg felt today.
Between 80% to 70%, 130kg-110kg it looks like my peak force is fairly similar, and about 50% of what I get in my vertical jump.
So it looks like I can use the lower range to get stronger, meaning I can activate my motor units just as well in the 70% range, as I can at 80% and over.
Peak power curve showed around 100kg, 2196W, which where I would expect my high catch power clean would be, and that is at 63%, which sounds about right.
0.75 m/s seems to be the sweet spot for around 70% loads
So next time I'll just ramp up until I hit that and then bang out sets with 10% velocity drop to auto regulate reps per set
If that number keeps going up over time then it's working
Rotating sets
SSB single leg bent knee Calf raise: - 2 hands supported, 3 secs down, 1 sec up - BW x8
flat on floor
30kg x8 - 2/10 Achilles insertion pain at the bottom on both sides
40kg x8 - 2/10 Achilles insertion pain at the bottom on both sides
50kg x8 - 2/10 Achilles insertion pain at the bottom on both sides
The actual calf raise itself doesn't hurt, just at the bottom when the stretch hits.
So I could use more weight, except for the ache
Romanian deadlift: - fast down, explode up - 20kg x10, 40kg x10
60kg x10 - fastest rep - 0.94 m/s
45% of High bar squat
75kg x10 - 0.87 m/s 1736n
75kg x13 - 0.94 m/s 1787n
So here is where the fastest rep was at the end of the last set... I can go much faster than I have been with velocity feedback!
Deficit Push up - hands on PowerBlock dumbbells (Warm up) On floor x10,
Feet on 20 inch bench x 18 @ RPE 7 (+1 rep)
Dips: - dip shrugs BW 2x20
BW x6
slow tempo - dip belt + 5kg x 11 @ RPE 8 (+3 reps)
Damn, felt so much easier, big increase in reps.
Must be from the fat loss.
Will go up to 10kg next week.
Tibilias Wall raise - against side of car, in oly shoes - BW x 8
+5kg x12, x12 @ RPE 7/8
Leg Curl - single leg - end of unit elevated 5 inches - toes pointed, explosive - 15kg x8, 17.5kg x6, x8 @RPE 7/8
----
stretch
-
Wednesday 18th January 2023
Feeling tired, but not drained from all that max acceleration reps yesterday.
No big DOMS in my legs, but the muscles do feel smashed.
Posterior chain, obliques, abs, whole upper body, even my biceps are moderately sore.
Achilles feeling good straight out of bed
Waking mobility work and upper body stretches - lat, thoracic and pec stretches,
snatch grip behind the neck press + dislocates
Tendon Rehab - Recovery
Afternoon
rotating sets
Peroneal external foot rotation ISO against floor 3x30secs
Seated leg push into floor. Single leg: - 90 degrees , through ball of foot - 2x 30secs
2/10 patella tendon pain both sides on first set, then fine after
Single leg, bent knee quad push into bed ISO: - semi couch stretch position
toe pointed x 30secs
toes down x 30secs
Sitting on floor, back on wall, single leg press ISO push through ball of foot against wall, to edge of pain -
90 degree knee angle - x 30secs - 3/10 right quad tendon pain
90 degree knee angle - x 30secs - 2/10 right quad tendon pain
Sartorius seated bent leg pull against opposite leg or stairs 4 x 30secs
Calf raise ISO push against wall corner. Single leg - shoulder into half foam roller - 80% effort - 3 x 30 secs
Seated calf Raise ISO push, single leg - strap/towel around leg and under wood plank - 80% effort - 2x30 secs
Walk - 22 mins
---
stretch
-
Thursday 19th January 2023
Seems to have a delayed soreness effect kicking from last session, 2 days ago....
Moderately Sore glutes, adductors, hamstrings, calves, entire back and obliques, abs
---
Waking mobility work and upper body stretches - lat and pec stretches
Tendon Rehab/Recovery - Lower + Upper Pull. Week 7 Day 3
Bodyweight with shoes - 88.4kg
general mobility drills
snatch grip behind the neck press + dislocates
BBall dribbling + control drills 6 mins
rottaing sets
Toe curl ISO : 2x 30secs
Peroneal external foot rotation ISO against floor: 2x 30secs
External rotation ISO - nylon strap between forearms, moving from waist, bent arm, to overhead straight armed, and back down:
palms facing x45 secs
palms up 2x45 secs
Calf raise bounces : 2x15
Cossack squat ISO : each side
30 Seconds 3/10 quad tendon pain
30 Seconds 3/10 quad tendon pain
35 Seconds 2/10 quad tendon pain
35 Seconds 1/10 quad tendon pain
35 Seconds 1/10 quad tendon pain
Dancing - 5 mins
Sartorius bent leg ISO pull against opposite leg : x30 secs, 2x45secs
Plyos - 30 secs rest between each
Low stiff pogos 3x20, 1x10 - Spin on the spot, alternating directions each full circle
Scissor skip/hop in a star pattern rotations x2, x3, x3, x3
Speed hops - on/off step as fast and relaxed as possible - 2 inch step 2x10, 4 inch step 2x10
rotating sets
Chins/Pullups - hang and 20 pullup scap shrugs, 20 chin scap shrugs, chin 5 sec hold at middle
L Sit Chin Up - bent knee x1, straight leg x1, regular x1, BW x11 @ RPE 9.5 (PR!! +1 rep)
Pull up - BW x7 @ RPE 8
Chin - BW x7 @ RPE 8.5
Time to add weight to the L Sit chins
Leg extension ISO, single leg - end of unit elevated 5 inches -
- lifted up with help of arm, 20 sec hold at top, 25 sec hold at 60 degrees, no eccentric
x20kg 1/10 right VMO area pain
x25kg 3/10 right VMO area pain
x25kg 2/10 right VMO area pain
- lifted up with help of arm, 30 Seconds hold at 60 degrees, no eccentric
x30kg
x35kg - 1/10 right quad tendon pain
High angle barbell row: elbows out to upper abs - 20kg x10, 40kg x10, 60kg x5,
65kg 2x11 @ RPE 8/9 (+1 rep each set)
SSB single leg Calf raise ISO: - 2 hands supported, held at slightly above neutral - 30secs x 30kg, 50kg, 70kg, 90kg
100kg x 30secs - 2/10 Achilles pain
100kg leg shake is less now
Rotating sets
AB wheel: On knees x6,
straight leg progressively lower each rep to 80% ROM x6
Straight leg to 80% ROM x7, x7 @ RPE 8/8.5 (+1 rep each set)
SSB single leg Calf raise - 4.5 inch elevated - 3 secs down, fast up - full range stretched - BW x8
30kg x8 - 1/10 Achilles tendon pain both sides
40kg x8 - 3/10 Achilles tendon pain both sides
Cable/band rotations, high to low: - straight armed -
Single orange + green band 27kg 2x12 @ RPE 6 (+2 reps each set)
Cable/band knee drives : stepping through like a single leg jump
Single black band 15kg 2x12 @ RPE 6 (+2 reps each set)
Single arm suitcase carry: kettlebell - trip around front yard - 40secs x 18kg, 18kg, 18kg - moderately hard
---
stretch
-
Friday 20th January 2023
Sore glutes, erectors and achey upper back
Achilles sore post session yesterday, but ok this morning.
Calves not all that sore
While lying in bed
superset
lying on back, palms up, by side, ISO push : 3x 30 secs
Lying on back, palms down, by side ISO push : 3x 30 secs
Lying on back, bent arm, rear delt flye ISO : 3x 30 secs
Waking mobility work and upper body stretches - lat, thoracic and pec stretches,
snatch grip behind the neck press + dislocates
Tendon Rehab - Recovery
Afternoon
Sitting on floor, back on wall, single leg press ISO push through ball of foot against wall, to edge of pain -
100 degree knee angle -
2 x 45 secs 3/10 right VMO insertion pain
1 x 45 secs 2/10 right VMO insertion pain
Semi sissy squat on step ISO, single leg, other foot on step below : - 2x 45 secs 3/10 right VMO insertion pain
Quad tendon pain way down
Walk - 22 mins
-
Saturday 21st January 2023
Still achey all over
Waking mobility work and upper body stretches - lat, thoracic and pec stretches,
snatch grip behind the neck press + dislocates
Tendon Rehab - Recovery
rotating sets
Seated leg push into floor. Single leg: - 90 degrees , through ball of foot - 2x 30secs, 2x35 secs
Seated calf raise ISO - single leg: - Leaning over leg 2x30secs, +10kg x 35secs
Calf raise ISO, single leg :Slight bent knee - 4 x35 secs
Single leg, bent knee quad push into floor pad ISO: - 3x 35secs
Sartorius seated bent leg pull against opposite leg or stairs 4 x 40secs
Hammer curl overcoming ISO: Near closed position 4x45secs
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Sunday 22ndt January 2023
Fat loss cycle 4 - Week 3
Height - 5'8.5"
weighed - 85.9kg (+0.3), 189.4lbs
waist - 34.75 inches (-3/8)
hip = 41 1/8 (+1/8)
upper thigh = 26.25 (-1/8)
Right calf = 15.75 (-1/8)
Neck = 15.75 (+0.25)
Chest = 42 (+1/8)
Right Arm (flexed) = 15 1/8
Wrist = 6 5/8
Tanita scale bodyfat % = 23.3% (+1 )
Total loss so far - weight 1.4kg Waist 1 1/8 inches BF% Tanita 0%
Macrofactor app true trend weight 86.6kg, (-0.3kg from last week)
Macrofactor TDEE is at 3047 average for the week
Keto intermittent fasting style - averaged 2322 calories over the week, 202g protein, 82g carbs, 126g fat.
Tanita scale BF% sucks, back to zero change even after 3 weeks of big fat loss :/
(https://i.imgur.com/mizxazH.jpg)
-
Sunday 22nd January 2023
Achey glutes from the ISOs yesterday, but all muscles have low down aches when I was releasing them today.
Raining, and not feeling up to it, so another rest day.
Then BBall/jumps tomorrow for an uneven 8 day cycle
Waking mobility work and upper body stretches - lat, thoracic and pec stretches,
snatch grip behind the neck press + dislocates
Soft tissue work for whole body
Tendon Rehab - Recovery
rotating sets
Hammer curl overcoming ISO: Near closed position 3x45secs
Sartorius seated bent leg pull against opposite leg or stairs 3 x 45secs
Calf raise ISO, single leg : Slight bent knee - 1 x35 secs, 2 x 35 secs + 10 reps
Lying on back, single leg press ISO push against wall : - head against foam pad/wall, 90 degree knee angle -
45 Seconds 2/10 right VMO insertion and quad tendon pain
45 Seconds 1/10 right VMO insertion and quad tendon pain
45 Seconds 1/10 right VMO insertion and quad tendon pain
pain has come down a lot
Single leg, bent knee quad push into floor pad ISO: - 2x 35secs
Wall sit, heels off the floor: - at 90 degrees - 2x 45secs, pushing into floor x 45secs
both patella tendons felt achey
-
Monday 23rd January 2023
Sleep quality hasn't been good lately, just waking up after 5 hours all the time, but I do manage to fall asleep again for another 2 hours
---
Waking mobility work and upper body stretches - brief
BBall, Jumps, Plyos session at WLC outdoor courts - Cycle 1, Week 8, day 1
Bodyweight with shoes - 87.9kg
general dynamic warmup
Split squat ISO on balls of foot, rear leg straight: - 30Seconds
Calf raise bounces : heels off the floor - 2x15
1/4 squat bounces on balls of feet : - 2x15
Dribbling and ball control drills - 15 mins
Shoot around and practice moves - 35 mins
Pretty meh, no energy
Achilles tendons felt good, no discomfort
Plyos - rotating sets
Low stiff pogos 3x20
scissor skip/hop in a star pattern - 3 rotations - 3x15
Speed hops: - 10 forwards/backwards, 10 side to side
Single leg sideways line hops - 3x10 each leg
Jumps - about 20 or so jumps of all types. Vertical, 1 step, 3 step and running jumps, single leg jump
Single leg jumps OK, but 2 legged jumps well down, 3 inches.
Left and right patella, quad tendons OK. Only some twinge early on from right VMO lower insertion (tendon?)
Plyos
Easy hops complex - 30 secs rest beteeen legs and series, 2 mins rest - 10 forwards/backwards, 10 left/right, 10 zig zag forward/backward each leg x 3 sets
Achilles and ankle feeling better during these, than last week. Only minor discomfort on first set.
Getting more fluid
Plyo - Jogging - walk combo - on concrete netball courts area - 24 mins
1 min slow jog + Walk 1 min + 20sec Prime times, medium effort + 1.5 min walk - repeat for 16 mins
Pime times felt good, propelling forward more now. Posterior chain felt hammered afterwards
Now jogging fully on forefoot, and only 2/10 right achilles tendon pain max on jogs, less each weak with rising intensity
-
Tuesday 24th January 2023
Moderate tiredness. Not much soreness, but a mild beat up feeling all over
Achilles feeling OK
Rest day, but added more stuff in and felt good for doing it.
An experiment of sorts, with these daily calf raises, and bodyweight squats
Waking mobility work and upper body stretches - lat, thoracic and pec stretches,
snatch grip behind the neck press + dislocates
Tendon Rehab - Recovery
Calf Raises: flat on floor - Controlled - BW x25, Bent knee BW x25
Hammer curl overcoming ISO: Near closed position 3x45secs
Wall sit, heels off the floor: - at 90 degrees - pushing into floor 5x45secs
both patella tendons 2/10 pain first set, then no pain, and back to 2/10
Lying on back, single leg press ISO push against wall : - head against foam pad/wall, 90 degree knee angle -
3x 45 Seconds - 2/10 right VMO insertion pain
Sartorius seated bent leg pull against opposite leg or stairs 3 x 45secs
Squat - controlled, BW x20
-
Wednesday 25th January 2023
Feeling decent, much better than yesterday.
Had planned another rest day, but decided to do an experimental split
Doing only upper push, and lower ISO today.
Then regular lower tomorrow.
Shorter workouts, and should be fresher for squats
Waking mobility work and upper body stretches - lat, thoracic and pec stretches
Tendon Rehab - Recovery Afternoon
Calf Raises: flat on floor - Controlled - BW x25, Bent knee BW x25
Hammer curl overcoming ISO: Near closed position 3x45secs
Towel toe curls: 2x20
Peroneal external foot rotation ISO against floor: 3x 45secs
Wall sit, heels off the floor: - at 90 degrees - pushing into floor
45 Seconds, 3/10 right VMO/quad tendon pain
45 Seconds, 2/10 right VMO/quad tendon pain
45 Seconds, 1/10 right VMO/quad tendon pain
Sartorius seated bent leg pull against opposite leg or stairs 3 x 45secs
Lying on back, single leg press ISO push against wall : - head against foam pad/wall, 90 degree knee angle -
3x 45 Seconds - 2/10 right VMO insertion pain
Squat - controlled, BW x20
Tendon Rehab + Upper push. Cycle 1, Week 8, Day 2 - Evening
Body Weight: 88.2kg with shoes
Glute bridge hold: x30 Secs
Front plank hold: x 30 Seconds
Side plank, legs bent, with abduction, opposite leg and hand in the air x30 secs
Bird Dogs - hold at top - x10 each side
rotating sets
Dumbbell press, rotating grip: - inline with ears - 5lbs x 10, 15lbs x10, 25lbs x11, 35lbs x5,
45lbs x5
47.5lbs x12, x12 @ RPE 9/9.5 (+2 reps on second set) first rep 0.76 m/s velocity (+0.02 m/s from last week)
Velocity says 77.5lbs e1RM, up 2.5lbs from last week.
Big velocity drop off from first rep of 0.76 to 0.37 m/s on last rep of over 50% :)
Will move up to 50lb dumbbells either next week of the week after.
Should be strong enough now to rep out 60kg >5 reps on military press
SSB single leg Calf raise ISO: - 2 hands supported, held at slightly above neutral - 30 secs x BW, 30kg, 50kg, 70kg,
90kg - 2/10 Achilles pain both sides
100kg - hard - 2/10 Achilles pain both sides
105kg - @ RPE 9.5 - 2/10 Achilles pain both sides
105kg was pretty close to failure, could feel my right foot starting to droop down like a slow eccentric towards the end of the set
Tibilias Wall raise - against side of car, in oly shoes - BW x 10
+10kg x12, x13 @ RPE 8
Dips: - dip shrugs BW 2x20
BW x6
slow tempo - dip belt + 10kg x 10 @ RPE 8 (+5kg, -1 rep)
Went up in weight, and it still felt much easier than expected
Deficit Push up - hands on PowerBlock dumbbells (Warm up) On floor x10,
Feet on 20 inch bench x 15 @ RPE 7
----
stretch
-
Thursday 17th January 2023
Feeling more tired and beat up from yesterday than I was anticipating from yesterday.
So new plan is already dead in the water :/
My glutes and posterior chain are quite achey just from the heavy calf raise ISOs
So squats today didn't feel too good.
Upper back quite sore as well, mid traps especially from the presses .
Waking mobility work and upper body stretches - lat, thoracic and pec stretches
Hammer curl tricep extension overcoming ISO : 3x40secs
Tendon Rehab - Lower. Cycle 1, Week 8, Day 3
Body Weight: 87.7kg with shoes
snatch grip behind the neck press + dislocates with broom
Split squat ISO on balls of foot, rear leg straight: x30secs
Glute bridge hold: x30 Secs
Side plank, legs bent, with abduction, opposite leg and hand in the air x30 secs
Bird Dogs - hold at top - x10 each side
Heel touch downs, single leg, off 6 inch step: slow tempo - BW x10
Leg extension ISO, single leg - end of unit elevated 5 inches -
- 3 sec concentric, 15 sec hold at top, 15 sec hold at 60 degrees, slow eccentric - x 20kg, 25kg
- 5 sec concentric, 15 sec hold at top, 15 sec hold at 60 degrees, slow eccentric - x 30kg, x30kg, x30kg
3/10 dropping down 2/10 Right VMO/Quad tendon pain on the 30kg sets
High bar squat: - Controlled eccentric, explode up - 20kg x10, 40kg x10, 60kg x6, x3, x3
highest mean velocity, peak force - values from current bests with weight
75kg x5 - 0.99 m/s (+0.3)
90kg x4 - 0.88 m/s (-0.2) 1704N (1756N)
105kg x3 - 0.72 m/s (-0.7) 1867N (+1)
115kg x1 - 0.61 m/s 1859N
65-68% of e1Rm - rep to 10% velocity drop off
100kg x5 - 0.82 to 0.73 m/s 1847N
100kg x5 - 0.82 to 0.75 m/s 1814N
belt on
100kg x5 - 0.9 to 0.78 m/s 1916N
100kg x7 - 0.84 to 0.75 m/s 1891N
- current bests
120kg x2 - 0.67 m/s 2022N
130kg x2 - 0.58 m/s 1966N
120kg x4 - 0.67m/s to 0.55 m/s 2003N
110kg x7 - 0.75 to 0.6 m/s 1963N
110kg x6 - 0.78 to 0.67 m/s 1904N
147kg e1RM calculated for the day
2/10 to 3/10 Quad tendon pain on all sets. it got better as the sets went on, but probably wasn't wise to load it today, but I stayed fairly light
Squats seem to load it better than the other ISOs I have been using though.
Last week I had a 160kg e1RM for all work sets, this week top of 147kg without a belt, and 150kg on the two last sets with a belt, already fatigued.
It just felt much harder.
75kg moving close to 1 m/s is getting to high catch power snatch territory
So I threw on the belt on the two last sets and the difference in form, stability, and confidence on the way down was dramatic!
And the bar speed was better, and I could maintain it for more reps on that last set, despite only increasing my e1RM by 5kg ( although fatigued I suppose)
On that last set, I went a tiny bit wider in stance after the first 2 reps, and angled out my feet more, felt more glute engagement and stability.
Probably why I was able to maintain +2 reps before 10% velocity drop off was reached on that set.
This was with my thin Nylon Element 26 belt, and worn loosely.
I probably don't brace properly without it, well back to using a belt again!
Rotating sets
SSB single leg bent knee Calf raise: - 2 hands supported, 3 secs down, 1 sec up - BW x8
flat on floor
30kg x8
40kg x8 - 1/10 Achilles insertion pain at the bottom on both sides
50kg x8 - 2/10 Achilles insertion pain at the bottom on both sides
50kg x8 - 1/10 Achilles insertion pain at the bottom on both sides
pain has come down with the heavier loads, and 30kg now pain free
Split Leg Romanian deadlift: - fast down, explode up - belt - 20kg x8, 30kg x8
27% of High bar squat - 40kg x8, x10
SSB Good Morning: Belt - 30kg x10, 50kg x10 Belt @ RPE 5
Leg Curl - single leg - end of unit elevated 5 inches - explosive - 15kg x8, 17.5kg x8, x8 @RPE 8
----
stretch
-
Friday 27th January 2023
Mild tired feeling
Sore posterior chain, quads and upper back, calves.
Achey right quad tendon
Waking mobility work and upper body stretches - lat, thoracic and pec stretches,
snatch grip behind the neck press + dislocates
Tendon Rehab - Recovery
Afternoon -
Hammer curl overcoming ISO: Near closed position 3x45secs
Seated leg push into floor. Single leg: - 90 degrees , through ball of foot -
30 Seconds 3/10 right quad tendon pain
30 Seconds 3/10
30 Seconds 2/10
30 Seconds 2/10
30 Seconds 1/10
Evening -
Calf Raises: flat on floor - Controlled - BW x25, Bent knee BW x25
Seated leg push into floor. Single leg: - 90 degrees , through ball of foot -
35 Seconds 2/10 right quad tendon pain
35 Seconds 2/10 right quad tendon pain
35 Seconds 1/10
35 Seconds 1/10
-
Saturday 28th January 2023
Moderately sore posterior chain, quads, calves, chest and upper back
Decided for more rest
Waking mobility work and upper body stretches - lat, thoracic and pec stretches,
snatch grip behind the neck press + dislocates
Tendon Rehab - Recovery
Afternoon -
Toe curl ISO : 3x45secs
Hammer curl tricep extension overcoming ISO:Near closed position 3x45secs
Calf Raises: flat on floor - Controlled - BW x25, Bent knee BW x25
Seated leg push into floor. Single leg: - 90 degrees , through ball of foot - 3x45secs 3/10 right VMO pain
Sartorius seated bent leg pull against opposite leg or stairs 3 x 45secs
Peroneal external foot rotation ISO against floor: 3x35secs
Wall sit, heels off the floor: - at 90 degrees - pushing into floor x45secs, 2x35secs - 2/10 right VMO/Quad tendon pain
Calf raise ISO push against wall corner/foam roller, single leg : 3x35 Seconds
Squat, bodyweight : controlled x 25 - no pain
-----
Walking: 22 mins
stretch
Evening -
Seated leg push into floor. Single leg: - 90 degrees , through ball of foot - 4x35 Seconds - 3/10 right VMO insertion pain
-
Sunday 29th January 2023
Fat loss cycle 4 - Week 4
Height - 5'8.5"
weighed - 85.4kg (-0.5), 188lbs
waist - 34 3/8 inches (-3/8)
hip = 39.75 (-3/8)
upper thigh = 26 1/8 (-1/8)
Right calf = 15 7/8 (+1/8)
Neck = 15.75
Chest = 41.5 (-0.5)
Right Arm (flexed) = 15.25 (+1/8)
Wrist = 6 5/8
Tanita scale bodyfat % = 20.8% (-2.5% )
Total loss so far - weight 1.9kg Waist 1.5 inches BF% Tanita -2.5%
Macrofactor app true trend weight 86.2kg, (-0.4kg from last week)
Macrofactor TDEE is at 2975 average for the week (-85 from last week)
Keto intermittent fasting style - averaged 2210 calories over the week, 171g protein, 76g carbs, 140g fat.
First Month done. Trend weight down 2kg
Lost less weight than I was planning for, wanted 3kg.
TDEE has dropped quite a bit from change in training, with 1 less BBall/Jumps/Jog session each week, and lower frequency overall
Arms got bigger from all those hammer curl/tricep extension overcoming ISOs :)
Skin condition, Psoriasis has improved from dropping out carbs and eating minimal amounts of veges
(https://i.imgur.com/OOnKPZr.jpg)
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January 29th January 2023
Posterior chain and quads still fairly sore
Did not plan to BBall/Jump today, still pretty sore, but I was in the mood for it
Went better than expected, starting to get some of my energy back since changing to Ketogenic low carb diet
---
Waking mobility work and upper body stretches - brief
Soft tissue work for whole body
BBall, Jumps, Plyos session at WLC outdoor courts - Cycle 1, Week 9, day 1
Bodyweight with shoes - 87kg
general dynamic warmup
Split squat ISO on balls of foot, rear leg straight: - 30Seconds
Calf raise bounces : heels off the floor - x15
1/4 squat bounces on balls of feet : - x15
Dribbling and ball control drills - 15 mins
Shoot around and practice moves - 35 mins
Starting to feel more energetic, partly from less bodyfat, but also becoming more fat adapted diet wise.
Plyos - rotating sets
Low stiff pogos 3x20, x30 Rotating, while moving forward, alternating directions
scissor skip/hop in a star pattern - 4 rotations - 3x15
Speed hops: - 10 forwards/backwards, 10 side to side x2 sets
on/off a 6 inch step - 2x10
Single leg sideways line hops - 3x10 each leg
Jumps - about 20 jumps. 10 single left leg, 10 x 3 step LR plant jumps
Right quad tendon was achey on standing and 1 step jumps, landings, So avoided those.
Body favoured landing on left leg
Single leg jumps about the same, 2 legged down 2 inches, but felt OK
Plyos
Easy hops complex - 30 secs rest beteeen legs and series, 2 mins rest - 10 forwards/backwards, 10 left/right, 10 zig zag forward/backward each leg x 3 sets
Feeling easier from lighter bodyweight, but still some minor achilles discomfort
Plyo - Jogging - walk combo - on concrete netball courts area -
1 min slow jog + Walk 1 min + 20sec Prime times, medium effort + 1.5 min walk - repeat for 22mins
Lighter bodyweight is becoming pretty noticeable on these, much less effort needed
Did these every full lap around the courts of the walk/Jog/Prime times when I reached the playground monkey bars
Chins/Pull ups - 20 scap shrugs
L hang Chin up: - BW x1
x8 @ RPE 7
Pull Up: BW x7 @ RPE 9
Chin Up: BW x 7 @ RPE 9
L hang Chin up: - BW x6 @ RPE 8
back at home
External rotation ISO, band/strap between forearms, moving from waist to overhead and back down: - 3x 45secs
High angle barbell row: - 20kg x12, 40kg x10, 60kg x7
65kg x11, x10 @ RPE 9
-
Monday 30th January 2023
A little tired from yesterday. Sore upper back
Waking mobility work and upper body stretches - lat, thoracic and pec stretches,
snatch grip behind the neck press + dislocates
Tendon Rehab - Recovery
Afternoon -
Seated leg push into floor. Single leg: - 90 degrees , through ball of foot - 3x35secs 3/10 right VMO pain
Evening -
Seated leg push into floor. Single leg: - 90 degrees , through ball of foot - 4x30 Seconds - 3/10 going down to 1/10 right VMO insertion pain
-
Tuesday 31st January 2023
Feeling more sore all over today, right QL achey again.
Waking mobility work and upper body stretches - lat, thoracic and pec stretches,
snatch grip behind the neck press + dislocates
Tendon Rehab - Recovery
Afternoon -
Toe curl ISO : 4x45secs
Towel Toe curls - x20, x30, x30
Hammer curl tricep extension overcoming ISO:Near closed position 3x35secs
Calf Raises: flat on floor - Controlled - BW x25, Bent knee BW x25
Bicep curl ISO: - 35 Seconds Against rail
Side bend ISO, hip supported, staggered stance: 3 x 45secs
Calf raise ISO push against wall corner/foam roller, single leg : 4x45 Seconds
Split squat ISO on balls of foot, rear leg straight: 3x45secs
Sartorius seated bent leg pull against opposite leg or stairs 3 x 45secs
Peroneal external foot rotation ISO against floor: 3x35secs
Wall sit, heels off the floor: - at 90 degrees - pushing into floor 3x45secs- 2/10 right VMO/Quad tendon pain
Romanian Deadlift ISO : Hands behind head - 3x 45secs
Squat, bodyweight : controlled x 25
-----
Walking: 22 mins
stretch
Evening -
Seated leg push into floor. Single leg: - 90 degrees , through ball of foot - 4x45 Seconds - 3/10 down to 2/10 right VMO insertion pain
-
Wednesday 1st February 2023
Pixel 2XL phone battery swelled up and phone died, battery change didn't help :/
Lucky I transferred everything over to a borrowed Samsung Tab S7+ android tablet, the night before.
12+ inch Oled screen on this is gorgeous!
Waking mobility work and upper body stretches - lat, thoracic and pec stretches,
snatch grip behind the neck press + dislocates
Tendon Rehab - Recovery
Seated leg push into floor. Single leg: - 90 degrees , through ball of foot - 4x45 Seconds - 3/10 down to 2/10 right quad tendon pain
-
Thursday 2nd February 2023
Stressed out, poor sleep, taking it easy
Waking mobility work and upper body stretches - lat, thoracic and pec stretches,
snatch grip behind the neck press + dislocates
Tendon Rehab - Lower. + Upper push Cycle 1, Week 9, Day 2
Body Weight: 87.7kg with shoes
snatch grip behind the neck press + dislocates with broom
Split squat ISO on balls of foot, rear leg straight: x30secs
Glute bridge hold: x30 Secs
Front plank hold - 30secs
Side plank, Side plank, staggered stance, opposite leg and hand in the air x30 secs
Bird Dogs - hold at top - x11 each side
Rotating sets
Dumbbell press, rotating grip: - inline with ears - 5lbs x 10, 15lbs x10, 25lbs x10, 35lbs x6,
45lbs x5 - tweaked right neck/trap on clean....
50lbs x10, x9 @ RPE 8 (+2.5lbs, -2 reps)
Leg extension ISO, single leg - end of unit elevated 5 inches -
- 5 sec concentric, 20 sec ISO , 20 sec hold at 60 degrees, slow eccentric - x 15kg, 20kg, 20kg
x25kg, 25kg - 3/10 right quad tendon pain
Sartorius lying on back, single leg ISO pull, against opposite leg: 3 x 35secs
SSB single leg Calf raise ISO: - 2 hands supported, held at slightly above neutral - 45 secs x BW, 30kg, 50kg,
70g - 2/10 right achilles pain
80kg - 4/10 Achilles pain both sides
70kg - 3/10 right achilles pain
SSB Good Morning: Belt - 30kg x10, x10,
Belt, explode onto toes
40kg x8,
50kg x8, x8, x8 @ RPE 5
Tibilias Wall raise - against side of car, in oly shoes - BW x 10
+10kg x14, x13, x12 @ RPE 8 (+2 reps first set)
SSB single leg Calf raise: - 2 hands supported, 3 secs down, 1 sec up - BW x10
flat on floor
30kg x8
40kg x8
50kg x8
No pain
SSB single leg bent knee Calf raise: - 2 hands supported, 3 secs down, 1 sec up - BW x10
flat on floor
30kg x8
40kg x8
50kg x8 - 2/10 achilles insertion pain both sides
Leg Curl - single leg - end of unit elevated 5 inches - explosive - 15kg 3x8 @ RPE 7
Dips: - dip shrugs BW 2x20
BW x6
slow tempo - dip belt + 15kg x 10 @ RPE 8 (+5kg)
Deficit Push up - hands on PowerBlock dumbbells (Warm up) On floor x10,
Feet on 20 inch bench x 14 @ RPE 8
----
stretch
-
Friday 3rd February 2023
Right upper trap/neck area very sore from yesterday's tweak
did nothing today...
-
Saturday 4th February 2023
Crap sleep
Waking mobility work and upper body stretches - lat, thoracic and pec stretches,
snatch grip behind the neck press + dislocates
Tendon Rehab - Recovery
Hammer curl tricep extension overcoming ISO:Near closed position 3x35secs
Wall sit, heels off the floor: - at 90 degrees - pushing into floor 4x45secs- 3/10 right VMO/Quad tendon pain, down to 1/10 on last 2 sets
Single leg, kneeling quad push into couch ISO: 2x45 Seconds
-
Sunday 5th February2023
Fat loss cycle 4 - Week 5
Height - 5'8.5"
weighed - 84.3kg (-1.1), 186lbs
waist - 34 inches (-3/8)
hip = 40.25 (-0.5)
upper thigh = 26 (-1/8)
Right calf = 15.75 (-1/8)
Neck = 15 5/8 (-1/8)
Chest = 41.5
Right Arm (flexed) = 15 (-0.25)
Wrist = 6 5/8
Tanita scale bodyfat % = 20.7% (-0.1% )
Total loss so far - weight 3kg Waist 1 7/8 inches BF% Tanita -2.6%
Macrofactor app true trend weight 85.6kg, (-0.6kg from last week)
Macrofactor TDEE is at 2869 average for the week (-52 from last week)
Keto intermittent fasting style - averaged 1959 calories over the week, 170g protein, 33g carbs, 128g fat.
Big drops this week, had several 24 hour fasts during the week without really trying.
Still looking quite bulky and full, despite minimal carbs.
Energy feels close to normal now, after 5 weeks of Keto, so must be close to full fat adapted
(https://i.imgur.com/NayAxZA.png)
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Sunday 5th February 2023
Felt pretty good today, despite lots of stress and poor sleep lately
felt light and springy on my feet today, especially compared to last week.
tendons felt good.
It looks like I have reached the threshold bodyweight that my muscles/tendons can comfortably handle.
Things will only get better from here on down, as I'll be getting much lighter
---
Waking mobility work and upper body stretches - brief
Soft tissue work for whole body
BBall, Jumps, Plyos session at WLC outdoor courts - Cycle 1, Week 10, day 1
Bodyweight with shoes - 86.6kg
general dynamic warmup
Split squat ISO on balls of foot, rear leg straight: - 2x30Seconds
Wall sit, heels off the floor: at 60 degrees, pushing into floor, 3x30secs
Calf raise bounces : heels off the floor - 2x20
Dribbling and ball control drills - 15 mins
Shoot around and practice moves - 20 mins
Getting more lively
Plyos - rotating sets
Low stiff pogos x20, 2x40 Rotating on the spot, alternating directions each full spin
scissor skip/hop in a star pattern - 3 rotations - 3x15
Speed hops: - 10 forwards/backwards, 10 side to side x3 sets
Single leg sideways line hops - 3x10 each leg
Getting more comfortable and easier
Plyos
rotating sets
Easy hops complex - 30 secs rest beteeen legs and series, 2 mins rest - 10 forwards/backwards, 10 left/right, 10 zig zag forward/backward each leg x 1 set
2 sets as Above, plus rotating on the spot alternating directions each full circle
felt good and comfortable
Jumps - 3 step jump drill -
Alternating plant drill, jumping 6 inches, 3 each plant
2x2 each plant
Plyo - Jogging - walk combo - on concrete netball courts area -
1 min medium jog + Walk 1 min + 20sec Prime times, medium effort + 1.5 min walk - repeat for 25mins
Jog upped to medium speed, fully on balls of foot, no pain, and felt light and springy.
Big difference from past weeks.
Starting to feel like I'm 5kg lighter
Did these every full lap around the courts of the walk/Jog/Prime times when I reached the playground monkey bars
Chins/Pull ups - 20 scap shrugs
L hang Chin up: - BW x1, x1
x8 @ RPE 8
Pull Up: BW 8 @ RPE 9 (+1 rep)
Chin Up: BW x 8 @ RPE 9.5 (+1 rep)
L hang Chin up: - BW x6 @ RPE 8
back at home
External rotation ISO, band/strap between forearms, moving from waist to overhead and back down: - 3x 45secs
High angle barbell row: - 20kg x12, 40kg x10, x3, 60kg x5
belt
65kg x12, x10, x7 @ RPE 9/9.5/8
-
Monday 6th February 2023
Feeling pretty decent, no major DOMs, and not all that beat up.
Achilles feeling good after yesterday.
The inner parts of the heel still hurt went pressed, but getting out of bed and walking upon waking has improved dramaticly the last week or so.
Still some ache there from the lower plantaris tendon area
total rest day
-
Tuesday 7th February 2023
Waking mobility work and upper body stretches - lat, thoracic and pec stretches,
snatch grip behind the neck press + dislocates
Tendon Rehab - Recovery
Afternoon -
Towel Toe curls - x30
Calf Raises: flat on floor - Controlled - BW x25, Bent knee BW x25
single leg - Controlled - BW x20
single leg, Bent knee - Controlled - BW x20
Hammer curl tricep extension overcoming ISO:Near closed position 3x45secs
Peroneal external foot rotation ISO against floor: 3x45secs
Split squat ISO on balls of foot, rear leg straight: 3x45secs -
Both patella achey, right quad tendon as well
Seated leg push into floor. Single leg: - 90 degrees , through ball of foot - 3x45 Seconds - 3/10 down to 2/10 right VMO insertion pain
Sartorius seated bent leg pull against opposite leg or stairs 3 x 45secs
Wall sit, heels off the floor: - at 90 degrees - pushing into floor 2x45secs
Achey patella tendons
Squat, bodyweight : controlled x 25 -
n0 pain
-
Wednesday 8th February 2023
Feeling decent, but another day of active rest before main weights session tomorrow
Waking mobility work and upper body stretches - lat, thoracic and pec stretches,
snatch grip behind the neck press + dislocates
Tendon Rehab - Recovery
Afternoon -
Towel Toe curls - x30
Hammer curl tricep extension overcoming ISO:Near closed position 3x45secs
Seated leg push into floor. Single leg: - 90 degrees , through ball of foot - 2x45 Seconds - 3/10 down to 2/10 right VMO insertion pain
Wall sit, heels off the floor: - at 60 degrees - pushing into floor 3x45secs
3/10 patella tendon pain, right VMO quad tendon pain first set, down to 1/10 on third
Sartorius seated bent leg pull against opposite leg or stairs 3 x 45secs
Split squat ISO on balls of foot, rear leg straight: x45secs -
Evening -
Calf Raises: flat on floor - Controlled - BW x25, Bent knee BW x25
single leg - Controlled - BW x20
single leg, Bent knee - Controlled - BW x20
Split squat ISO on balls of foot, rear leg straight: - arms supported, pushing into floor - 4x45secs
2/10 patella tendon pain both sides, quad tendon right side
Using this to replace a few exercises - loads my patella/quad tendons as well as my achilles and other lower limb tendons
Squat, bodyweight : controlled x 25 -
no pain
-
Thursday 9th February 2023
Crap sleep, but got through the session OK
Sore back neck muscles... from using new Samsung tablet....
Achilles tendons felt much better than last week, so how they felt on Sunday with the plyos and jogging was reflected today
Right Quad tendon getting better but still sore.
Waking mobility work and upper body stretches - lat, thoracic and pec stretches,
snatch grip behind the neck press + dislocates
Tendon Rehab - Lower. + Upper push Cycle 1, Week 10, Day 2
Body Weight: 86.4kg with shoes
snatch grip behind the neck press + dislocates with broom
BBall dribbling and Ball control drills - 7 mins
Dancing - 5 mins
Split squat ISO on balls of foot, rear leg straight: x35 secs
Glute bridge hold: x35 Secs
Front plank hold - 35 secs
Side plank, Side plank, staggered stance, opposite leg and hand in the air x35 secs - hard, shaking towards the end
Cossack squat ISO :
45 Seconds 3/10 right quad tendon pain
45 Seconds 3/10 right quad tendon pain. Left leg hip shaking
45 Seconds 2/10 right quad tendon pain. Left leg hip shaking
45 Seconds 2/10 right quad tendon pain. Left leg hip shaking
Bird Dogs - hold at top - x12 each side
Heel touch downs, single leg, off 6 inch step: slow tempo - BW x10
Rotating sets
Dumbbell press, rotating grip: - inline with ears - 5lbs x 12, 15lbs x10, 25lbs x10, 35lbs x6, 45lbs x5
50lbs x10, x9 @ RPE 8.5/9.5
SSB single leg Calf raise ISO: - 2 hands supported, held at slightly above neutral - 45 secs x BW, 30kg, 50kg,
70kg x 3 sets - hard. 2/10 right achilles pain on last set
Leg extension ISO, single leg - end of unit elevated 5 inches -
- 5 sec concentric, 20 sec ISO , 20 sec hold at 60 degrees, slow eccentric - x 15kg,
20kg - 2/10 right VMO/quad tendon pain
25kg - 4/10 right VMO quad tendon pain
22.5kg - 3/10 right VMO quad tendon pain
22.5kg - 2/10 right VMO quad tendon pain
SSB Good Morning: Belt, explode onto toes - 30kg x9, 40kg x9
50kg x5 0.94 m/s to 0.77 m/s
50kg x11 0.94 m/s to 0.81m/s
55kg x10 0.98m/s to 0.92m/s
SSB single leg Calf raise: - 2 hands supported, 3 secs down, 1 sec up - BW x10
flat on floor
8 x 30kg, x40kg, 50kg, 55kg @ RPE 6
No pain
Tibilias Wall raise - against side of car, in oly shoes - BW x 10
+10kg x13, x13, x13 @ RPE 7/8/9
SSB single leg bent knee Calf raise: - 2 hands supported, 3 secs down, 1 sec up - BW x10
flat on floor
8 x 30kg, x40kg,
50kg - 1/10 Achilles pain, both sides
55kg - 2/10 Achilles pain, both sides @ RPE 7
Leg Curl - single leg - end of unit elevated 5 inches - explosive - 15kg 3x8 @ RPE 7
Dips: - dip shrugs BW 2x20
BW x6
slow tempo - dip belt + 15kg x 11 @ RPE 8 (+1 rep)
Deficit Push up - hands on PowerBlock dumbbells (Warm up) On floor x5,
Feet on 20 inch bench x 15 @ RPE 8
AB wheel: - On knees - 2x10 @ RPE 7
Cable/band rotations, high to low: - straight armed - explosive
Single Orange band - 22kg x10
Single orange + green band - 27kg x10
Single orange + red band - 30kg x12 @ RPE 6
Single arm suitcase carry: kettlebell - trip around front yard - 40secs x 18kg, 18kg - hard
----
stretch
-
Friday 10th February 2023
Not bad, not much soreness, but neck, traps still painful
Waking mobility work and upper body stretches - lat, thoracic and pec stretches,
Tendon Rehab - Recovery
Seated leg push into floor. Single leg: - 90 degrees , through ball of foot - 2x45 Seconds
2/10 down to 1/10 right VMO insertion pain
Hammer curl tricep extension overcoming ISO:Near closed position 3x45secs
Split squat ISO on balls of foot, rear leg straight: x45secs - 90 degrees, pushing into floor. 2x 45 secs
3/10 right VMO quad tendon pain
Sartorius seated bent leg pull against opposite leg or stairs 3 x 45secs
Wall sit, heels off the floor: - at 60 degrees - pushing into floor x45secs - 1/10 right VMO quad tendon pain
90 degrees x 45 secs - 3/10 right VMO quad tendon pain
-
Saturday 12th February 2023
Neck/traps still pretty sore
Rest of body decent
Right quad tendon pain has improved quite a lot
Waking mobility work and upper body stretches - lat, thoracic and pec stretches,
snatch grip behind the neck press + dislocates
Tendon Rehab - Recovery
Split squat ISO on balls of foot, rear leg straight: x45secs - 90 degrees, pushing into floor. 2x 45 secs
No pain
Hammer curl tricep extension overcoming ISO:Near closed position 3x45secs
Seated leg push into floor. Single leg: - 90 degrees , through ball of foot - 2x45 Seconds
2/10 down to 1/10 right VMO insertion pain
Sartorius seated bent leg pull against opposite leg or stairs 3 x 45secs
Wall sit, heels off the floor: - pushing into floor - 60 degrees x45secs
90 degrees x 45 secs - 1/10 right VMO quad tendon pain
-
Sunday 12th February2023
Fat loss cycle 4 - Week 6
Height - 5'8.5"
weighed - 84.1kg (-0.2), 185.4lbs
waist - 33.75 inches (-0.25)
hip = 40 1/8 (-1/8)
upper thigh = 26
Right calf = 15.75
Neck = 15 5/8
Chest = 41.5
Right Arm (flexed) = 15 1/8 (+1/8)
Wrist = 6 5/8
Tanita scale bodyfat % = 20.1% (-0.6% )
Total loss so far - weight 3.2kg Waist 2 1/8 inches BF% Tanita -3.2%
Macrofactor app true trend weight 84.8kg, (-0.8kg from last week)
Macrofactor TDEE is at 2841 average for the week (-22 from last week)
Keto intermittent fasting style - averaged 2043 calories over the week, 167g protein, 42g carbs, 132g fat.
(https://i.imgur.com/5OxaBu2.png)
-
Sunday 12th February 2023
---
Waking mobility work and upper body stretches - brief
Soft tissue work for whole body
BBall, Jumps, Plyos session at WLC outdoor courts - Cycle 1, Week 11, day 1
Bodyweight with shoes - 85.7kg
general dynamic warmup
Split squat ISO on balls of foot, rear leg straight: - x30Seconds
Wall sit, heels off the floor: at 60 degrees, pushing into floor, 2x30secs
Calf raise bounces : heels off the floor - 2x20
Dribbling and ball control drills - 15 mins
Shoot around and practice moves - 25 mins
Felt decent, light on my feet
Plyos - rotating sets
Low stiff pogos x20, 2x40 Rotating on the spot, alternating directions each full spin
scissor skip/hop in a star pattern - 3 rotations - 3x15
Speed hops: - 10 forwards/backwards, 10 side to side x3 sets
Single leg sideways line hops - 3x10 each leg
Jumps - 15 of all types - right Quad tendon not too bad.
Lower than current bests by 2-3 inches, felt lacking in power.
Plyos
rotating sets
Easy hops complex - 30 secs rest beteeen legs and series, 2 mins rest - 10 forwards/backwards, 10 left/right, 10 zig zag forward/backward each leg, Rotating on the spot, alternating directions each full circle
3 sets
A bit more achey than last week, due to jumps
Plyo - Jogging - walk combo - on concrete netball courts area -
1 min medium jog + Walk 1 min + 20sec Prime times, medium hard effort + 1.5 min walk - repeat for 25mins
Prime times, a bit more intense now, and they felt good
Did these every full lap around the courts of the walk/Jog/Prime times when I reached the playground monkey bars
Chins/Pull ups - 20 scap shrugs
L hang Chin up: - BW x1, x1
x8 @ RPE 7.5
Pull Up: BW 8 @ RPE 8
Chin Up: BW x 8 @ RPE 9
L hang Chin up: - BW x7 @ RPE 9 (+1 rep)
small decrease in RPE on all sets
-----
stretch
-
Monday 13th February 2023
Not too sore or beat up, but achilles insertions feel achey upon cold waking walk. Right side more so.
So yesterday a tiny bit too much intensity wise
But the aches did settle down a few hours later
Waking mobility work and upper body stretches - lat, thoracic and pec stretches,
Tendon Rehab - Recovery
Calf Raise ISO - single leg -
3 x 55 Seconds - 30 secs straight, 25 secs slightly bent knee
Peroneal external foot rotation ISO against floor: 3x45secs
Seated leg push into floor. Single leg: - 90 degrees , through ball of foot - 4x45 Seconds - 2/10 down to 1/10 right VMO insertion/quad tendon pain
-
Tuesday 14th February 2023
Achilles feeling better, and back to current best baseline health
Waking mobility work and upper body stretches - lat, thoracic and pec stretches,
Tendon Rehab - Recovery
Seated leg push into floor. Single leg: - 90 degrees , through ball of foot - 4x45 Seconds - 2/10 right VMO insertion/quad tendon pain
pain has decreased compared to last week.
-
Wednesday 15th February 2023
Feeling decent
Waking mobility work and upper body stretches - lat, thoracic and pec stretches,
snatch grip behind the neck press + dislocates
Tendon Rehab - Recovery
Internal foot rotation ISO against floor: 3x 45secs
Peroneal external foot rotation ISO against floor: 3x 45secs
Standing leg curl, single leg ISO: 3x45 secs - moderately hard
Doing these for my calves/plantaris rather than hamstrings. harder than you'd expect
Split squat ISO on balls of foot, rear leg straight: pushing into the floor - 2 x 45secs -
Calf Raise ISO - single leg -
3 x 55 Seconds - 30 secs straight, 25 secs slightly bent knee
Seated leg push into floor. Single leg: - 90 degrees , through ball of foot - 3x45 Seconds - 2/10 down to 1/10 right VMO insertion pain
Calf Raises: flat on floor - Controlled - single leg - BW x25
Sartorius seated bent leg pull against opposite leg or stairs 2 x 45secs
-
Thursday 16th February 2023
Waking mobility work and upper body stretches - lat, thoracic and pec stretches,
snatch grip behind the neck press + dislocates
Tendon Rehab - Lower + Upper push Cycle 1, Week 11, Day 2
Body Weight: 86.4kg with shoes
snatch grip behind the neck press + dislocates with broom
BBall dribbling and Ball control drills - 10 mins
Dancing - 5 mins
Split squat ISO on balls of foot, rear leg straight: x35 secs
Glute bridge hold: x35 Secs
Front plank hold - 35 secs
Side plank, Side plank, staggered stance, opposite leg and hand in the air x35 secs - hard, shaking towards the end
Cossack squat ISO :
30 Seconds 3/10 right quad tendon pain
30 Seconds 2/10 right quad tendon pain
30 Seconds 1/10 right quad tendon pain
Bird Dogs - hold at top - x12 each side
Heel touch downs, single leg, off 6 inch step: slow tempo - BW x10
Rotating sets
Dumbbell press, rotating grip: - inline with ears - 5lbs x 12, 15lbs x10, 25lbs x10, 35lbs x6, 45lbs x5
50lbs x10, x9 @ RPE 9
Progress has stalled somewhat, but I am dieting
SSB single leg Calf raise ISO: - 2 hands supported, held at slightly above neutral - 45 secs x BW, 30kg, 50kg, 70kg
45secs x 75kg x 2 sets - hard. 2/10 right achilles pain
Pain decreased on 70kg, so bumped it up to 75kg
Leg extension ISO, single leg - end of unit elevated 5 inches -
- 5 sec concentric, 20 sec ISO , 20 sec hold at 60 degrees, slow eccentric - x 15kg
20kg - 1/10 right VMO/quad tendon pain
22.5kg - 2/10 right VMO quad tendon pain
25kg - 3/10 right VMO quad tendon pain
25kg - 2/10 right VMO quad tendon pain
Big redudtion in pain from last week
SSB Good Morning: Belt, explode onto toes - 30kg 10, 50kg x10
Split Squat - in oly shoes - 3 secs down , 1 sec up - BW 3x10
SSB single leg Calf raise: - 2 hands supported, 3 secs down, 1 sec up - BW x10
flat on floor
8 x 30kg, 50kg, 50kg @ RPE 6
No pain
Tibilias Wall raise - against side of car, in oly shoes - BW x 10
+10kg x14, x13, x12 @ RPE 8/9.5/9
SSB single leg bent knee Calf raise: - 2 hands supported, 3 secs down, 1 sec up - BW x10
flat on floor
8 x 30kg
8 x 50kg - 2/10 Achilles pain, both sides
8 x 50kg - 1/10 Achilles pain, both sides
Split leg Romanian Deadlift - 20kg x10
belt
40kg x10
8 x50kg, 60kg, 60kg @ RPE 5 to 6
High angle barbell row: - 20kg x12, 40kg x10, 60kg x5
65kg x10 @ RPE 8.5
60kg x10 @ RPE 8
Dips: - dip shrugs BW 2x20
BW x6
slow tempo - dip belt + 15kg x 13 @ RPE 9 (+2 reps)
Will go up to 20kg next time
Deficit Push up - hands on PowerBlock dumbbells (Warm up) On floor x10,
Feet on 20 inch bench x 15 @ RPE 8
Leg Curl - single leg - end of unit elevated 5 inches - explosive - 15kg 3x8 @ RPE 7
Hanging bent knee into straight leg pike leg raise: controlled eccentric - BW x9, x9 @ RPE 8/9
----
stretch
-
Friday 17th February 2023
Sore quads, glutes, calves. Upper back a bit
But don't feel tired or drained.
Right knee feels bloated and stiff
Waking mobility work and upper body stretches - lat, thoracic and pec stretches,
snatch grip behind the neck press + dislocates, stretch
Tendon Rehab - Recovery
Split squat ISO on balls of foot, rear leg straight: pushing into the floor - 2 x 45secs
Hammer curl tricep extension overcoming ISO : 3x45secs
Seated leg push into floor. Single leg: - 90 degrees , through ball of foot - 3x45 Seconds - 2/10 down to 1/10 right VMO insertion Quad tendon pain
Sartorius, seated internal leg rotation push against opposite leg: 3x45secs
Walk - 22 mins
---------
stretch
-
Saturday 18th February 2023
Still sore and stiff all over
Waking mobility work and upper body stretches - lat, thoracic and pec stretches,
snatch grip behind the neck press + dislocates, stretch
Tendon Rehab - Recovery
Calf Raise ISO - single leg - 2 x 55 Seconds - 30 secs straight, 25 secs slightly bent knee
Sartorius, seated, internal leg rotation push against opposite leg: 4x45secs
Calf raise ISO push against wall corner/foam roller, single leg : 3x45 secs
Seated leg push into floor. Single leg: - 90 degrees , through ball of foot - 2x45 Seconds - 2/10 down to 1/10 right VMO insertion Quad tendon pain
Split squat ISO on balls of foot, rear leg straight: pushing into the floor - x 45secs
painless now
Single leg, kneeling quad push into couch ISO: 2x45secs
Wall sit, heels off the floor: - pushing into floor -
60 degrees x 45secs
90 degrees x 45 secs - 2/10 right VMO quad tendon pain
-
Sunday 19th February2023
Fat loss cycle 4 - Week 7
Height - 5'8.5"
weighed - 83.7kg (-0.4), 184.5lbs
waist - 33.75 inches
hip = 40 (-1/8)
upper thigh = 25.75 (-0.25)
Right calf = 15 5/8 (-1/8)
Neck = 15.5 (-1/8)
Chest = 41.5
Right Arm (flexed) = 15 (-1/8)
Wrist = 6.5 (-1/8)
Tanita scale bodyfat % = 21.3% (+1.2% )
Total loss so far - weight 3.6kg Waist 2 1/8 inches BF% Tanita -2%
Macrofactor app true trend weight 84.3kg, (-0.5kg from last week)
Macrofactor TDEE is at 2784 average for the week (-63 from last week)
Keto intermittent fasting style - averaged 2152 calories over the week, 170g protein, 44g carbs, 145g fat.
Less active this week, along with slightly higher calories = much less fat loss
No change in waist size...
Lost a lot of leg size
(https://i.imgur.com/LIGlZdr.png)
-
Sunday 19th February 2023
Feeling crisper and looser. But still some lower body soreness
---
Waking mobility work and upper body stretches - brief
Soft tissue work for whole body
BBall, Jumps, Plyos session at WLC outdoor courts - Cycle 1, Week 12, day 1
Bodyweight with shoes - 85.1kg
general dynamic warmup
Split squat ISO on balls of foot, rear leg straight: - x 40Seconds
Wall sit, heels off the floor: at 60 degrees, pushing into floor, 2x40secs
Calf raise bounces : heels off the floor - 2x20
Dribbling and ball control drills - 15 mins
Shoot around and practice moves - 25 mins
Decent. Jogging around for the ball, in a floaty forefoot manner felt crisp and pain free
Plyos - rotating sets
Low stiff pogos x20, 2x40 Rotating on the spot, alternating directions each full spin
scissor skip/hop in a star pattern - 3 rotations - 3x15
Speed hops: - 10 forwards/backwards, 10 side to side x3 sets
Jumps - 20+ of all types
Mostly single left leg and LR plant jumps off a few steps. Plus a few trick dunks on 8 feet netball rims, and backboard tap power layups off 2 legs
2 legged jumps down 3 inches off current bests, but single leg jump only 2 inches lower than 2 legged.
It used to be 5 inches lower.
Either it's improved a lot or my 2 legged has regressed in relation to it....
Felt good on jumps and landings, only a few minor aches from right knee tendons on warm up jumps and landings
Plyos
Line hops, single leg, lateral : 3x10
Getting easier and faster
Easy hops complex - 30 secs rest between legs and series, 2 mins rest - 10 forwards/backwards, 10 left/right, 10 zig zag forward/backward each leg, Rotating on the spot, alternating directions each full circle 4 times
3 sets
Getting way easier, so increased speed and distance a bit. Feeling really fluid now.
Plyo - Jogging - walk combo - on concrete netball courts area - 28 mins
warmup jog 1 min, walk 1 min, 20 sec 75% effort prime times, walk 2 mins.
Then 20 sec 50% speed tempo sprints, walk 2 mins, 75% effort prime times, walk 2 mins, repeat.
Dropped the plodding 1 min jogs for 20 sec tempo sprints, around 50% speed. More float and spring per stride
The prime times seem to translate my form over into these.
Felt good crisp and floaty on balls of foot. No noticeable achilles insertion pain
Did these every 2 rounds of the above
Chins/Pull ups - 20 scap shrugs
L hang Chin up: - BW x1, x1
x9 @ RPE 9 (+1 rep)
Pull Up: BW x8 @ RPE 9.5
Chin Up: BW x7 @ RPE 9.5
L hang Chin up: - BW x6 @ RPE 9.5
Bar hang x 40secs
Increased first set but lost a few on the other sets...
-----
stretch
-
Monday 20th February 2023
decent feeling, no tired, drained or beat up feeling.
Only minor soreness and aches, especially for a day after jumping and a fair amount of elastic work. Mostly in my posterior chain
Both achilles achey upon waking, 3/10, but not so bad the body can't adapt to it.
Pain decreased a lot upon warming up and ok a few hours later.
Pretty pleased for my achilles tendon insertion progress for a day after the first time in a while of fairly intense elastic exposure of combined jumps and tempo sprints, with good volume.
Patella and quad tendons feel pretty good too. Right side no worse after yesterday
Waking mobility work and upper body stretches - lat, thoracic and pec stretches,
rest
-
Tuesday 21st February 2023
Still a bit achey in my adductors and posterior chain from Sunday.
A couple of weeks ago I had random sudden flare up on what seems like Gout in right mid foot, and left small toe.
And similar in my right middle finger base and palm/thumb base, might also be gout pain...
Today, painful right toe...
I thought these were tendon issues, but I believe it's due to ketones competing with Uric acid clearance in the kidneys.
So Uric acid levels have gone up.
Just have to gut it out till my body is fully fat adapted and more efficient with Ketone useage, which should happen anywhere between 6 to 12 weeks into a Keto diet.
In the meantime, just guzzling the water harder
Waking mobility work and upper body stretches - lat, thoracic and pec stretches,
snatch grip behind the neck press + dislocate/stretch
Tendon Rehab - Recovery + press
Single leg stand - 3x 30secs
External rotation ISO, band between forearms, moving from waist to overhead and back down: x35secs, 2x45secs
Internal foot rotation ISO against floor: 3x 45secs
Peroneal external foot rotation ISO against floor: 3x 45secs
Standing leg curl, single leg ISO: 3x45 secs - moderately hard
Hammer curl ISO :
15lbs 3x45 Secs - Hard - 2/10 right lower brachialis pain
Calf raise ISO push against wall corner/foam roller, single leg : - 3x 45secs
Sartorius, seated, internal leg rotation push against opposite leg: 3x 45secs
Split squat ISO on balls of foot, rear leg straight: pushing into the floor -
45 Seconds 2/10 right VMO quad tendon pain
45 Seconds 1/10 right VMO quad tendon pain
Dumbbell press, rotating grip: - inline with ears - 15lbs x10, 25lbs x8, 35lbs x6, 45lbs x4
50lbs x10, x10 @ RPE 8.5, 9.5
Wall sit, heels off the floor: - pushing into floor -
60 degrees x 45secs - 2/10 patella tendon pain both sides
90 degrees 2x45 secs - 3/10 patella tendon pain both sides
Military Press: - cleaned up - 20kg x10, 40kg x6,
Belt - 60kg x3 @ RPE 8
------
Walking: 22 mins
-
Wednesday 22nd February 2023
A little tired feeling
Achey glutes and erectors from yesterday….
Gout foot pain a little better. Still a bit painful on the calf raise stuff...
Was planning to do my main weights session, but body didn't feel up to it, so rest
Waking mobility work and upper body stretches - lat, thoracic and pec stretches,
snatch grip behind the neck press + dislocate/stretch
Tendon Rehab - Recovery
Wall sit, heels off the floor: - pushing into floor -
60 degrees x 45secs - 2/10 patella tendon pain both sides
90 degrees 3x45 secs - 3/10 patella tendon pain both sides
Sartorius, seated, internal leg rotation push against opposite leg: 4x 45secs
Calf raise ISO push against wall corner/foam roller, single leg : - 3x 45secs
Single leg, kneeling quad push into couch ISO: 2 x45 secs
Calf raise, single leg: Full range stretched, controlled - BW x20 @ RPE 9
-
Thursday 23rd February 2023
Achey hip flexor and glutes from those single leg standing ISOs yesterday
Waking mobility work and upper body stretches - lat, thoracic and pec stretches,
snatch grip behind the neck press + dislocates
Sartorius seated internal leg rotation push against opposite leg: 3x 45secs
Tendon Rehab - Lower + Upper push Cycle 1, Week 12, Day 2
Body Weight: 84.8kg with shoes
snatch grip behind the neck press + dislocates with broom
BBall dribbling and Ball control drills - 10 mins
Dancing - 5 mins
Plyos - A few sets of stiff low pogos, scissor hops, and 2 legged side to side swivel hops
Split squat ISO on balls of foot, rear leg straight: x35 secs
Glute bridge hold: x35 Secs
Front plank hold - 35 secs
Side plank, Side plank, staggered stance, opposite leg and hand in the air x35 secs - hard, shoulder/cuff is feeling stronger on these
Bird Dogs - hold at top - x15 each side
Heel touch downs, single leg, off 6 inch step: slow tempo - BW x12
Cossack squat ISO :
45 Seconds 3/10 right quad tendon pain
45 Seconds 2/10 right quad tendon pain
45 Seconds 2/10 right quad tendon pain
Rotating sets
SSB single leg Calf raise ISO: - 2 hands supported, held at slightly above neutral - 45 secs x BW, 30kg, 50kg,
Horizontally staggered stance, slight opposite foot support -
45secs x 70kg
45secs x 75kg x 2 sets - hard
Using a staggered stance now, more stable from the slight opposite foot touch.
No pain on these this week, but still fairly hard
Dips: - dip shrugs BW 2x20
slow tempo -
BW x6
dip belt + 10kg x3
20kg x 11 @ RPE 9 (+5kg, -2 reps)
20kg x 8 @ RPE 7
20kg feels heavy on my hip, but not that hard
Leg extension ISO, single leg - end of unit elevated 5 inches -
5 sec concentric, 20 sec ISO , 20 sec hold at 60 degrees, slow eccentric. Plus 1 slow rep - x 15kg
5 sec concentric, 30 sec ISO at top, 20 sec hold at 60 degrees, slow eccentric
20kg - 2/10 right VMO/quad tendon pain
25kg - 2/10 right VMO quad tendon pain
25kg - 2/10 right VMO quad tendon pain
SSB single leg Calf raise: - 2 hands supported, 3 secs down, 1 sec up -
15mm elevated
8 x 50kg, 55kg @ RPE 6
No pain at all, and not too hard, so will go up to 60kg next week
Tibilias Wall raise - against side of car, in oly shoes - BW x 10
+10kg x15, x14, x13 @ RPE 9.5/9/9 (+1 rep each set)
SSB single leg bent knee Calf raise: - 2 hands supported, 3 secs down, 1 sec up - BW x10
15mm elevated
8 x 50kg, 55kg @ RPE 7 - 1/10 achilles insertion pain both sides
Minimal pain, and not hard, so will also go up to 60kg next week
Deficit Push up - hands on PowerBlock dumbbells (Warm up) On floor x10,
Feet on 20 inch bench x 16 @ RPE 8 (+1 rep)
Power clean: - 20kg x8 from hang
40kg x4 - 2 floor, 2 hang
40kg x4 - 2 floor, 2 hang
Belt
50kg x5 - 2 floor, 3 hang
60kg x4 - 2 floor, 2 hang
60kg x3 - 1 floor, 3 hang
60kg x3 - 1 floor, 3 hang
Didn't feel too heavy on my chest, and racked with a closed grip without even thinking, even though I haven't done these or front squats in a while
Getting more mobile in my upper body.
Fat loss helps I suspect
Split Squat - in oly shoes - 3 secs down , 1 sec up - BW x10
SSB Good Morning: Belt, explode onto toes - 30kg 10, Belt - 50kg x8, 60kg x8
Lower back feels uncomfortable on these now, not sure what changed from when I used to do them with over 100kg!
Romanian Deadlift - 80kg x 8
belt, hookgrip
90kg x6 @ RPE 5
100kg x6 @ RPE 6
These felt solid unlike the good mornings
Rotating sets
High angle barbell row: - 20kg x12, 40kg x10
60kg 2x8 @ RPE 8/8.5
Hanging bent knee into straight leg pike leg raise: controlled eccentric - BW x10, x9 @ RPE 7/9 (+1 rep each set)
Leg Curl - single leg - end of unit elevated 5 inches - explosive, controlled eccentric - 15kg 2x8 @ RPE 8
Band horizontal rotations: - Jump Stretch Green average band - explosive - 2x12 @ RPE 7
----
stretch
-
Friday 24th February 2023
Mild tired feeling
Moderately sore calves, quads and posterior chain and upper back
I turned 52 today :)
Did all training today fasted, and had good energy, so it looks like I'm close to fully fat adapted on this Keto diet
Experiment doing plyos and sprints today despite being a bit sore from yesterday's training.
Just lower intensity stuff today.
Will save having to do them on Sunday after BBall/Jumps
Used a Football/Cricket field near my house
Waking mobility work and upper body stretches - lat, thoracic and pec stretches,
snatch grip behind the neck press + dislocate/stretch
Tendon Rehab - Recovery
Wall sit, heels off the floor: - pushing into floor - 60 degrees x 45secs - right VMO Quad tendon pain
Sartorius, seated, internal leg rotation push against opposite leg: 4x 45secs
Seated leg push into floor. Single leg: - 90 degrees , through ball of foot - 2x45 Seconds - 3/10 down right VMO insertion Quad tendon pain
Wall sit, single leg. heels off the floor :60 degrees, pushing into floor.
45 Seconds 3/10 right VMO Quad tendon pain
45 Seconds 2/10 right VMO Quad tendon pain
45 Seconds 1/10 right VMO Quad tendon pain
15 mins later
Plyos and sprints - at Lindfield Football field -
Body Weight: - 85.3kg in shoes
Calf raise bounces : heels off the floor - 2x20
Dribbling and ball control drills - 10 mins
Yes I brought my BBall along and did these on the concrete section on the stands :)
Plyos - rotating sets
Low stiff pogos x20, 2x40 Rotating on the spot, alternating directions each full spin
scissor skip/hop in a star pattern - 3 rotations - 3x15
Speed hops: - 10 forwards/backwards, 10 side to side x3 sets
Mild left achilles plantaris lower tedon is discomfort on earlier sets
Easy hops complex - 30 secs rest between legs and series, 2 mins rest - 10 forwards/backwards, 10 left/right, 10 zig zag forward/backward each leg, Rotating on the spot, alternating directions each full circle 4 times
3 sets
Sprint, Prime times - walk combo - warmup - jog 30 secs, walk 1 min, 15 sec 80% effort prime times, walk 1.5 mins.
15 sec 60% speed tempo sprints
walk 1.5 to 2 mins,
15 sec 80% effort prime times
walk 1.5 to 2 mins
repeat for 5 rounds - more walking on the later rounds
A few lateral skips, backward jog at the end
My feet and ankles, feels so much stronger than the last time I was here where I flared up both my achilles sprinting!
Felt like I was floating over the grass with no heavy foot impact.
Being 7kg lighter helps, but all the ISO strengthening and plyos are a factor.
They added in sand mixed in with the grass which made it feel much more even than the last time I was here. Felt smooth and soft, but still firmer than sand on a beach
Achilles felt fine, no pain during these, but they did feel achey a few hours after...
Backward walking: - up a 30 degree slope road - 3 mins rest - 2 x 90secs
crazy quad burn
-----
stretch
-
Saturday 25th February 2023
Mild aches all over
Achey achilles tendon, 2/10 pain both sides out of bed, but OK later on
Sore right QL
Foot Gout pain much better
Waking mobility work and upper body stretches - lat, thoracic and pec stretches,
Hammer curl ISO : - single arm, stretch range against wall - 3x5secs - 2/10 right lower brachialis pain
snatch grip behind the neck press + dislocate/stretch
Tendon Rehab - Recovery
Calf raise ISO, single leg : 30 secs straight leg, 20 secs bent leg - 3x 50secs
Internal foot rotation ISO against floor: 3x 45secs
Peroneal external foot rotation ISO against floor: 3x 45secs
Sartorius, seated, internal leg rotation push against opposite leg: 4x 45secs
Split squat ISO on balls of foot, rear leg straight: pushing into the floor -
45 Seconds - 3/10 Patella tendon pain both sides
45 Seconds - 1/10 Patella tendon pain both sides
Seated leg push into floor. Single leg: - 90 degrees , through ball of foot - 2x45 Seconds - 3/10 down to 1/10 right VMO insertion Quad tendon pain
Wall sit, single leg. heels off the floor - 60 degrees, pushing into floor -
3x 45secs - 3/10 down VMO insertion Quad tendon pain, down to no pain on last set
Calf raise ISO push against wall corner/foam roller, single leg : - 3x 45secs
Side bend ISO, hip supported, staggered stance: Against side of car, 45 degree torso angle - 3x 30secs
Single leg RDL ISO: - Arm supported, weight on opposite arm
2.5kg x45 Seconds
5kg x45 Seconds
Doing these for my right QL, but glute and hamstring got a nice burn as well.
------
Walking: 22 mins
stretch
-
Sunday 26th February2023
Fat loss cycle 4 - Week 8
Height - 5'8.5"
weighed - 83.1kg (-0.6), 183lbs
waist - 33.5 (-0.25) inches
hip = 40
upper thigh = 25 3/8 (-3/8)
Right calf = 15 5/8
Neck = 15.5
Chest = 41.5
Right Arm (flexed) = 14 7/8 (-1/8)
Wrist = 6.5
Tanita scale bodyfat % = 21.4% (+0.1% )
Total loss so far - weight 4.2kg Waist 2 3/8 inches BF% Tanita -1.9%
Macrofactor app true trend weight 83.8kg, (-0.5kg from last week)
Macrofactor TDEE is at 2743 average for the week
Keto intermittent fasting style - averaged 2385 calories over the week, 178g protein, 59g carbs, 161g fat.
Month 2 down.
Dang, even more size lost from legs, but I still have a ton of fat on them.
TDEE is stabilizing now around the mid 2700, but I was a bit more active this week.
Tanita BF% sucks. With the age 52 setting I get 21.4% and on age 19 setting 17.3%
After losing so much weight and waist size, I feel the 19 y.o setting is closer to my actual bodyfat levels.
(https://i.imgur.com/5fHuQQH.png)
-
Sunday 26th February 2023
Still a bit tired feeling
Hips and posterior chain still achey from sprints.
Right QL pretty sore.
---
Waking mobility work and upper body stretches - brief
Soft tissue work for whole body
BBall, Jumps, Plyos session at WLC outdoor courts - Cycle 1, Week 13, day 1
Bodyweight with shoes - 84.8kg
general dynamic warmup
Split squat ISO on balls of foot, rear leg straight: - x 40 secs
Wall sit, heels off the floor: at 60 degrees, pushing into floor, 2x35 secs
Calf raise bounces : heels off the floor - 2x20
Dribbling and ball control drills - 15 mins
Shoot around and practice moves - 30 mins
Very hot day, so energy levels were not great, but decent enough.
Achilles, feet and hips felt achey from the sprints 2 days ago, so did not feel the best
Plyos - rotating sets
Low stiff pogos x20, x40 Rotating on the spot, alternating directions each full spin
scissor skip/hop in a star pattern - 2 rotations - 3x15
Speed hops: - 10 forwards/backwards, 10 side to side x2 sets
Jumps - 20+ of all types
Mostly single left leg and LR plant jumps off a few steps. Plus a few trick dunks on 8 feet netball rim
Right quad tendon felt OK, for not being at full health.
Jumps still 3 inches lower than current best despite weighing 7kg lighter..... Frustrating!
Straight bar dips: BW x1, x1, x3
controlled 2x6 @ RPE 4
Inverted row: BW x6 - right lower bicep area pain
reverse grip: BW x6
Chins/Pull ups - 20 scap shrugs
L hang Chin up: - BW x1, x1, x2
x10 @ RPE 8.5 (+1 rep)
3 mins rest
Pull Up: BW x5 @ RPE 9 - right lower bicep area pain
Chin Up: BW x5 @ RPE 8
L hang Chin up: - BW x5
Chin Up: BW x5 @ RPE 9
L hang Chin up: - BW x5 @ RPE 7.5
Will drop pull ups for now, that right brachialis pain still lingering around. Will bring back hammer curls, along with the ISOs to try and heal it up.00000
Bar hang x 40secs
-----
stretch
-
Monday 27th February 2023
mild aches all over. Sore biceps
Legs and ankles feel a bit stiff.
Achilles a little achey
Patella tendons ok
Right QL ok
rest
-
Tuesday 28th February 2023
Feeling better all round
Semi rest day
Waking mobility work and upper body stretches - lat, thoracic and pec stretches,
Snatch grip behind the neck press + dislocate/stretch
Tendon Rehab - Recovery
Calf raise ISO, single leg : slightly bent leg - 3x 35secs
Hammer curl tricep extension overcoming ISO : 3x45secs
Internal foot rotation ISO against floor: 3x 45secs
Peroneal external foot rotation ISO against floor: 3x 45secs
Sartorius, seated, internal leg rotation push against opposite leg: 4x 35secs
Seated leg push into floor. Single leg: - 90 degrees , through ball of foot - 2x35 Seconds - 2/10 down to 1/10 right VMO insertion Quad tendon pain
Hammer Curl: - controlled - 2.5kg plates 2x12 @ RPE 6
Wall sit, single leg. heels off the floor - heels off the floor, 60 degrees, pushing into floor - 2x 35 secs
2/10 down to 1/10 right VMO insertion Quad tendon pain
Sitting on floor, back on wall, single leg press ISO push through ball of foot against wall:
90 degrees - 2x 35 secs - 2/10 Right VMO Quad tendon pain
Sitting on floor, back on wall, single leg press calf raise ISO push against wall: - toes pointed out - 3 x 35secs
felt good, no pain. Able to push hard without discomfort
-
Wednesday 29th February 2023
Feeling good, crisper feeling legs
Upper body a little stiff and achey
Tendons feeling good
Right quad tendon much better, not much pain now when pressed
Waking mobility work and upper body stretches - lat, thoracic and pec stretches,
Tendon Rehab - Lower + Upper push Cycle 1, Week 13, Day 2
Body Weight: 85.8kg with shoes
snatch grip behind the neck press + dislocates with broom
BBall dribbling and Ball control drills - 10 mins
Dancing - 5 mins
Suitcase carry, unilateral, marches in place: each side - 12lbs x 10, 25lbs x 10 35lbs x10
Split squat ISO on balls of foot, rear leg straight: x35 secs
Glute bridge hold: x35 Secs
Front plank hold - 35 secs
Side plank, Side plank, staggered stance, opposite leg and hand in the air x35 secs - hard
Bird Dogs - hold at top - x12 each side
Heel touch downs, single leg, off 8 inch step: slow tempo - BW x12
Rotating sets
External rotation ISO, band between forearms, moving from waist to overhead and back down: 3x45secs
Cossack squat ISO :
35 Seconds 3/10 right quad tendon pain
35 Seconds 2/10 right quad tendon pain
35 Seconds 1/10 right quad tendon pain
SSB single leg Calf raise ISO: - 2 hands supported, held at slightly above neutral - 45 secs x BW, 30kg, 50kg,
Horizontally staggered stance, slight opposite foot support, toes pointed out -
45secs x 70kg x 3 sets -
3/10 achilles insertion pain both sides, down to 2/10 on last 2 sets
Dumbbell press, rotating grip: - inline with ears - 15lbs x10, 25lbs x10, 35lbs x8, 45lbs x6
50lbs x11, x10 @ RPE 9/9.5 (PR!! +1 rep on first set)
Leg extension ISO, single leg - end of unit elevated 5 inches -
5 sec concentric, 20 sec ISO , 20 sec hold at 60 degrees, slow eccentric
15kg - 1/10 right VMO/quad tendon pain
20kg - 2/10 right VMO/quad tendon pain
20kg - 2/10 right VMO quad tendon pain
22.5kg - 2/10 right VMO quad tendon pain
Rotating sets
Power clean: - 20kg x8
40kg x4 - 2 floor, 2 hang
50kg x5 - 2 floor, 3 hang
Belt
60kg x4 - 2 floor, 2 hang
60kg x4 - 2 floor, 2 hang
60kg x2 - 2 floor, 2 hang
70kg x3 - from floor
Military Press: - 20kg x10, 40kg x6,
Belt - after a power clean rep
60kg x3
60kg x1
60kg x2 @ RPE 9.5
50kg x5 @ RPE 7
60kg sets were pretty hard. Not used to the wider grip in clean catches
Tibilias Wall raise - against side of car, in oly shoes - BW x 10
+10kg x15,
+15kg 2x8 @ RPE 7/8
Snatch grip deadlift :- Oly shoes. Lowered under control - 80kg x5, belt 90kg x5
hook grip - 100kg x5
Oly shoes, Belt, Straps -
110kg x5 - 0.88 to 0.76 m/s
110kg x5 - 0.83 to 0.76 m/s
120kg x5 - 0.81 to 0.8 m/s
Nano X, belt, straps
120kg x5 - 0.8 to 0.73 m/s
haven't done these in a while, and they felt much better than expected. Lower back felt fine.
120kg sets easier they should have been
Bar speed indicates these are around 70% of e1RM
Dips: - dip shrugs BW 2x20
slow tempo -
BW x6
dip belt + 10kg x4
20kg x 11 @ RPE 9.5
SSB single leg Calf raise: - 2 hands supported, 3 secs down, 1 sec up - flat on floor - 30kg x8, 50kg x8
toes pointed out
60kg x10 @ RPE 7
SSB single leg bent knee Calf raise: - 2 hands supported, 3 secs down, 1 sec up - flat on floor - 30kg x8, 50kg x8
toes pointed out
60kg x10 @ RPE 7
Deficit Push up - hands on PowerBlock dumbbells (Warm up) On floor x10,
Feet on 20 inch bench x 15 @ RPE 8
SSB Good Morning: - 30kg 10, Belt - 50kg x8
High angle barbell row: - 20kg x10, 40kg x10
50kg x8 @ RPE 6
50kg 2x10 @ RPE 7
3/10 right lower bicep area pain on all 50kg sets
Hanging bent knee into straight leg pike leg raise: controlled eccentric - BW x5 half reps to warm up
BW x11, x10 @ RPE 8/8.5 (+1 rep each set)
Leg Curl - single leg - end of unit elevated 5 inches - explosive, controlled eccentric - 15kg x8 @ RPE 7
17.5kg x5 @ RPE 8
15kg x8 @7
Band horizontal rotations: - Jump Stretch Green average band - explosive - 2x10 @ RPE 7
----
stretch
-
Thursday 2nd March 2023
Minor aches all over, not as sore as I was expecting in my posterior chain
from the snatch grip deadlifts.
rest
-
Friday 3rd March 2023
Waking mobility work and upper body stretches - lat, thoracic and pec stretches,
Snatch grip behind the neck press + dislocate/stretch
Tendon Rehab - Recovery
Calf raise ISO, single leg : toes out, slightly bent leg - 3x 45secs
Seated leg push into floor. Single leg: - 90 degrees , through ball of foot - 3x45 Seconds - 2/10 down to 1/10 right VMO insertion Quad tendon pain
Sartorius, seated, internal leg rotation push against opposite leg: 4x 45secs
Sitting on floor, back on wall, single leg press ISO push through ball of foot against wall:
90 degrees - 4x 45 secs - 3/10 down to 2/10 Right VMO Quad tendon pain
Sitting on floor, back on wall, single leg press calf raise ISO push against wall: - toes pointed out - 4 x 45secs
Hammer curl tricep extension overcoming ISO : 2x45sec - 3/10 down to 2/10 right brachialis pain
Hammer Curl: - controlled - 2.2kg x12, 3.2kg x12, 3.8kg x12 @ RPE 5
-
Saturday 4th March 2023
Most amount of rest I've had in a while, feeling crisper
Waking mobility work and upper body stretches - lat, thoracic and pec stretches,
Snatch grip behind the neck press + dislocate/stretch
Tendon Rehab - Recovery
Calf raise, single leg:Flat on floor - controlled 2x10
Sartorius, seated, internal leg rotation push against opposite leg: 3x 45secs
Seated leg push into floor. Single leg: - 90 degrees , through ball of foot - 3x45 Seconds - 2/10 down to 1/10 right VMO insertion Quad tendon pain
Sitting on floor, back on wall, single leg press ISO push through ball of foot against wall:
90 degrees - 3x 45 secs - 3/10 Right VMO Quad tendon pain
Sitting on floor, back on wall, single leg press calf raise ISO push against wall: - toes pointed out - 3 x 45secs
Calf raise ISO push against wall corner/foam roller, single leg : Toes pointed out - 2 x45 secs
-
Sunday 5th March 2023
Fat loss cycle 4 - Week 9
Height - 5'8.5"
weighed - 83.3kg (+0.2), 184lbs
waist - 33.75 (+0.25) inches
hip = 40
upper thigh = 25.5 (+1/8)
Right calf = 15.5 (-1/8)
Neck = 15.5
Chest = 41.75 (+0.25)
Right Arm (flexed) = 14 7/8
Wrist = 6.5
Tanita scale bodyfat % = 21.4%
Total loss so far - weight 4kg Waist 2 1/8 inches BF% Tanita -1.9%
Macrofactor app true trend weight 83.7kg, (-0.1kg from last week)
Macrofactor TDEE is at 2800 average for the week
Keto intermittent fasting style - averaged 2698 calories over the week, 205g protein, 181g fat, 73g carbs
Ate a lot more calories this week, especially on a few days, just to test things out.
Didn't lose any fat.
And so yes calories still matter on keto.
(https://i.imgur.com/BCBY5dk.png)
-
Sunday 5th March 2023
Decent feeling
---
Waking mobility work and upper body stretches - brief
Soft tissue work for whole body
BBall, Jumps, Plyos session at WLC outdoor courts - Cycle 2, Week 1, day 1
Bodyweight with shoes - 85.2kg
general dynamic warmup
Split squat ISO on balls of foot, rear leg straight: - x 45 secs
Calf raise bounces : heels off the floor - 2x20
Dribbling and ball control drills - 15 mins
Shoot around and practice moves - 30 mins
Decent energy, feeling more like past self
Plyos - rotating sets
Low stiff pogos x20, x40 Rotating on the spot, alternating directions each full spin
scissor skip/hop in a star pattern - 2 rotations - 2x15
Speed hops: - 10 forwards/backwards, 10 side to side x2 sets
Jumps - 20+ of all types, plus a few trick dunks on 8 feet netball rims
Still 3 inches lower than current bests, while being 7kg lighter in court weight
Don't feel bad doing it, quite crisp feeling, but just no pop
Thought snatch grip deadlifts might do something, but they didn't :/
Easy hops complex - 30 secs rest between legs and series, 2 mins rest - 10 forwards/backwards, 10 left/right, 10 zig zag forward/backward each leg, Rotating on the spot, alternating directions each full circle 4 times
3 sets
Felt fairly good. Minor right achilles insertion ache
Straight bar dips: BW x1, x1, x3
controlled 2x6 @ RPE 4
Inverted row: - reverse grip - BW 2x6
Jogging - walk combo - on concrete netball courts area -
30 secs medium jog + Walk 1 to 1.5 mins - repeat for 25mins
Did these every 2 rounds of the Jog/walk combo when I reached the playground monkey bars
Chins/Pull ups - 20 scap shrugs
L hang Chin up: - BW x1, x1, x3
x11 @ RPE 10 (PR!!! +1 rep)
3 mins rest
Chin Up: BW x6 @ RPE 7
Chin Up: BW x6 @ RPE 8
Chin Up: BW x5 @ RPE 8
L hang Chin up: - BW x5 @ RPE 7
L hang Chin up: - BW x5 @ RPE 8
Bar hang x 40secs
Calf raise, single leg: - Full range. 3 secs up and down - 2x6
No pain
Squat, bodyweight : - 4 secs down and up - 2x8
Right knee and left patella tendon a bit sore
-----
stretch
-
Monday 6th March 2023
Feel surprisingly good and barely and more sore than yesterday.
Both Achilles insertions achey out of bed, but not too bad
Achey left outer patella tendon. Right knee about the same as current baseline
rest
-
Tuesday 7th March 2023
Feeling surprisingly good, so did a main session today
Achilles feels good
Waking mobility work and upper body stretches - lat, thoracic and pec stretches,
Tendon Rehab - Lower Cycle 2, Week 1, Day 2
Body Weight: 86.5kg with shoes
snatch grip behind the neck press + dislocates with broom
Split squat ISO on balls of foot, rear leg straight: x35 secs
Glute bridge hold: x35 Secs
Front plank hold - 35 secs
Side plank, Side plank, staggered stance, opposite leg and hand in the air x35 secs - hard
Bird Dogs - hold at top - x12 each side
Heel touch downs, single leg, off 8 inch step: slow tempo - BW x12
Rotating sets
External rotation ISO, band between forearms, moving from waist to overhead and back down: 3x45secs
Suitcase carry, unilateral, marches in place: each side - 25lbs x 10, 35lbs x10, x10
SSB single leg Calf raise ISO: - 2 hands supported, held at slightly above neutral - Horizontally staggered stance, slight opposite foot support, toes pointed out -
45 secs x BW, 30kg, 50kg, 70kg
45secs x 75kg x 2 sets - 1/10 left achilles pain
Sartorius seated slight bent leg push against opposite leg: 4 x 35secs
Leg extension ISO, single leg - end of unit elevated 5 inches -
5 sec concentric, 20 sec ISO , 20 sec hold at 60 degrees, slow eccentric
15kg - 1/10 right VMO/quad tendon pain
20kg - 2/10 right VMO/quad tendon pain - right knee a bit uncomfortable at top hold
5 sec concentric, 40 sec hold at 60 degrees, slow eccentric - 25kg
5 sec concentric, 40 sec push against at 60 degrees strap, slow eccentric - 25kg - 2/10 right VMO Quad tendon pain
Dumbbell press, rotating grip: - inline with ears - 15lbs x10, 25lbs x10
Rotating sets
Peroneal external foot rotation ISO against floor: 3x 45secs
Internal foot rotation ISO against floor: 3x 45secs
Tibilias Wall raise - against side of car, in oly shoes - BW x 10, +10kg x8
+15kg x11, x10, x9 @ RPE 8
SSB single leg Calf raise: - 2 hands supported, 3 secs down, 1 sec up - flat on floor, toes pointed out - 50kg x10
60kg x10
65kg x10 @ RPE 7
SSB single leg bent knee Calf raise: - 22 hands supported, 3 secs down, 1 sec up - flat on floor, toes pointed out - 55kg x8
65kg x8 @ RPE 7
High Bar squat - 4 secs down and up - BW x10, half squat - 20kg x10, 30kg x6, 40kg x5
half squat - 50kg x5, 50kg 2x6 - 3/10 right quad tendon pain
50kg x6 - 2/10 right quad tendon pain.
Sitting back more, felt good, and went deeper
Hammer curl tricep extension overcoming ISO : 3x35secs - 2/10 right brachialis pain down to zero
Hammer curl. Dumbbell: - 3 secs up and down - 15lbs x10 - 3/10 right brachialis pain at top
bottom 75% ROM - 10lbs 2x12
Split leg Romanian Deadlift - 20kg x8, 40kg x10, 60kg x10
Straps. Belt - 70kg 2x10 @ RPE 7
----
stretch
-
Wednesday 8th March 2023
mild to moderate aches all over.
Rear obliques quite sore.
Achilles feeling good
Right knee continues to improve, getting my ROM back - Down to 3 inch difference to left vs last week where it was 8 inches
rest
-
Thursday 9th March 2023
Picked up a second hand Dell 34 inch ultra wide monitor, so spent the evening setting
it up
So rested today
-
Friday 10th March 2023
Achey in posterior chain and upper back/shoulders from setting up the monitor yesterday
Waking mobility work and upper body stretches - lat, thoracic and pec stretches,
Tendon Rehab - Lower Cycle 2, Week 1, Day 3
Body Weight: 85kg with shoes
snatch grip behind the neck press + dislocates with broom
Split squat ISO on balls of foot, rear leg straight: x45 secs
Suitcase carry, unilateral, marches in place: each side - 25lbs x 10, 35lbs x10, x10
Heel touch downs, single leg, off 8 inch step: slow tempo - BW x10
Rotating sets
SSB single leg Calf raise ISO: - 2 hands supported, held at slightly above neutral - Horizontally staggered stance, slight opposite foot support, toes pointed out -
45 secs x 30kg, 50kg, 70kg, 70kg
45 secs x 75kg - hard, but no pain
Sartorius seated slight bent leg push against opposite leg: 4 x 40secs
Leg extension ISO, single leg - end of unit elevated 5 inches -
5 sec concentric, 20 sec ISO , 20 sec hold at 60 degrees, slow eccentric x 15kg, 20kg, 20kg, 20kg
Right knee discomfort at top on 20kg, 2/10 right VMO Quad tendon pain on concentric
SSB single leg Calf raise: - 2 hands supported, 3 secs down, 1 sec up - 15mm elevated, toes pointed out - 50kg x10
60kg x10
65kg x10 - hard, no pain
Bicep curl ISO : dumbbell, at mid point - 45 secs x 15lbs, 12.5lbs, 12.5lbs
SSB squat: - 4 secs down and up - 30kg x6, 40kg x6
down to parallel, 3/10 right quad tendon pain for first few reps, but OK after
Hammer curl. Dumbbell: 3 secs down, 2 secs up, 75% ROM - 10lbs x15, 12.5lbs 2x10
High Bar squat - 4 secs down and up - half squat - 20kg x10, 40kg x6, 50kg 3x6, 55kg x6 - 3/10 right quad tendon pain
Leg Curl - single leg - end of unit elevated 5 inches - 1 sec up, 2 secs down - 15kg x3, x6, x8, x8 @ RPE 6
----
stretch
-
Saturday 11th March 2023
Feeling pretty good
Achilles feeling good, best so far upon waking
Right knee ROM improving, only an 1 inch difference to left
Spent the day setting up a dual monitor arm for my computer monitors
rest
-
Sunday 12th March 2023
Fat loss cycle 4 - Week 10
Height - 5'8.5"
weighed - 82.9kg (-0.4), 183lbs
waist - 33 5/8 (-1/8) inches
hip = 40
upper thigh = 25 3/8 (-1/8)
Right calf = 15.5 (-1/8)
Neck = 15.5
Chest = 41.5 (-0.25)
Right Arm (flexed) = 14 7/8
Wrist = 6.5
Tanita scale bodyfat % = 20% (-1.4)
Total loss so far - weight 4.4kg Waist 2.5 inches BF% Tanita -3.3%
Macrofactor app true trend weight 83.5kg, (-0.2kg from last week)
Macrofactor TDEE is at 2791 average for the week
Keto intermittent fasting style - averaged 2457 calories over the week, 185g protein, 174g fat, 52g carbs
(https://i.imgur.com/d8ZRMbL.png)
-
Sunday 12th March 2023
OK, not fresh, but not bad
---
Waking mobility work and upper body stretches - brief
Soft tissue work for whole body
BBall, Jumps, Plyos session at WLC outdoor courts - Cycle 2, Week 2, day 1
Bodyweight with shoes - 84.5kg
general dynamic warmup
Split squat ISO on balls of foot, rear leg straight: - x 45 secs
Calf raise bounces : heels off the floor - 2x20
Dribbling and ball control drills - 15 mins
Shoot around and practice moves - 20 mins
Good energy
Plyos - rotating sets
Low stiff pogos x20, x40 Rotating on the spot, alternating directions each full spin
scissor skip/hop in a star pattern - 2 rotations - 2x15
Speed hops: - 10 forwards/backwards, 10 side to side x2 sets
Jumps - 20 of all types, plus a few trick dunks on 8 feet netball rims
With relaxed hard effort. Did not try to jump as hard as possible.
Still lower than current bests
Easy hops complex - 30 secs rest between legs and series, 2 mins rest - 10 forwards/backwards, 10 left/right, 10 zig zag forward/backward each leg, Rotating on the spot, alternating directions each full circle 4 times
3 sets
felt good, soft, easy and relaxed
Straight bar dips: BW x20 sec ISO and 3 semi resisted reps, BW x3
controlled 2x8 @ RPE 4/5
Inverted row: - Leg at 90 degrees, supported inverted row - BW x6 - 3/10 right lower bicep area pain
20 sec ISO - 3/10 right lower bicep pain
reverse grip - controlled x7, x8 @ RPE 5
Jogging - walk combo - on concrete netball courts area - 25 mins
40 secs medium jog, walk 1 min, repeat 3 times between chin/dip sets
Chins/Pull ups -
L hang Chin up: - BW x1, x3
3x6 @ RPE 6.5/7/7
Chin Up: BW 2x6 @ RPE 7/8
Bar hang - Pull up grip on thick bar x 40secs
Dips: on corner of fence railing. Controlled - BW x8,
BW x10, x10, x12 @ RPE 4/5/6
Felt very easy and smooth, bodyweight felt like nothing
Calf raise, single leg: - Full range. 3 secs up and down - 3x10
toes out on last set, minor ache on left inner achilles area, plantris tendon
Squat, bodyweight : - 4 secs down and up - 3x10
right quad tendon pain on first few reps then ok
-----
stretch
-
Dual monitor goodness - :derp:
My old 12 year old Eizo FS2331 23 inch VA panel monitor on top - 58k hours and still going strong!
And my newly acquired 34 inch Dell S2422DWG ultrawide screen VA monitor - so much space :)
(https://i.imgur.com/3izDPZP.jpg)
(https://i.imgur.com/mFIFYAd.jpg)
-
Monday 13th March 2023
Not feeling too bad at all. Just some minor aches on my lower achilles insertions that goes away when warmed up.
Not much muscle soreness as well.
rest
-
Tuesday 14th March 2023
Feeling a bit more achey today
Didn't feel like doing anything so rested
-
Wednesday 15th March 2023
Waking mobility work and upper body stretches - lat, thoracic and pec stretches,
Tendon Rehab - Lower Cycle 2, Week 2, Day 2
Body Weight: 84.9kg with shoes
snatch grip behind the neck press + dislocates with broom
Split squat ISO on balls of foot, rear leg straight: x45 secs
Glute bridge hold: x35 Secs
Front plank hold - 35 secs
Side plank, Side plank, staggered stance, opposite leg and hand in the air x35 secs - hard
Bird Dogs - hold at top - x12 each side
Heel touch downs, single leg, off 8 inch step: slow tempo - BW x10
Rotating sets
External rotation ISO, band between forearms, moving from waist to overhead and back down: 3x45secs
Suitcase carry, unilateral, marches in place: each side - 35lbs x10, 40lbs 2x10
Lying on side, knee bent at 90 degrees, sartorius raise ISO against weight of opposite leg: : 4 x 45secs - hard
Trying this out, does seem to hit my lower Sartorius problem area pretty hard
SSB single leg Calf raise ISO: - 2 hands supported, held at slightly above neutral - Horizontally staggered stance, slight opposite foot support, toes pointed out -
45 secs x BW, 30kg, 50kg
45secs x 70kg - Moderately hard. 1/10 achilles insertion pain both sides
45secs x 80kg x 2 sets - 2/10 left achilles pain, both sides
Leg extension ISO, single leg - end of unit elevated 5 inches - 5 sec concentric, 10 sec hold at top, 30 sec hold at 60 degrees, slow eccentric - 15kg,
20kg, 22.5kg, 22.5kg - 2/10 right VMO/quad tendon pain
Dumbbell press, rotating grip: - inline with ears - 15lbs x10, 25lbs x8, 35lbs x6, 45lbs x5,
50lbs x10 @ RPE 9
50lbs x8 @8
Rotating sets
SSB single leg Calf raise: - 2 hands supported, 3 secs down, 1 sec up - flat on floor, toes pointed out - 50kg x10
60kg x10
65kg x10 @ RPE 7
High Bar squat - 4 secs down and up - BW x10, half squat - 20kg x10, 40kg x6,
half squat - 50kg 3x6 - 3/10 right quad tendon pain
Still pretty uncomfortable...
Tibilias Wall raise - against side of car, in oly shoes - BW x 10,
dip belt+15kg x11, x8, x7 @ RPE 8
Preacher Hammer curl ISO. single arm: - 5kg plate, on bench, stretch range 3x 45 secs
Romanian Deadlift - 20kg x10, 6
deadlifted off floor for first rep
60kg x10 - belt, hookgrip
80kg x8 - belt
100kg x8 - belt, hookgrip
Straps, Belt - 110kg x8, x10 @ RPE 7
High angle barbell row: - Pulled to sternum, With hold at top -
40kg x10 @7
40kg x10 @8
40kg x8 @8 . 3/10 right brachialis pain
----
stretch
-
Thursday 16th March 2023
Mild drained feeling - I think the RDLs from yesterday did the most damage
Achey all over.
Moderate soreness in posterior chain and rear obliques
Waking mobility work and upper body stretches - lat, thoracic and pec stretches,
Snatch grip behind the neck press + dislocate/stretch
Tendon Rehab - Recovery
Afternoon
Lying on back, leg extension ISO, using weight of opposite leg: - 5 x 45secs - 1/10 right quad tendon pain
Lying on side, knee bent at 90 degrees, sartorius raise ISO against weight of opposite leg: 5 x 45secs
Evening 6 hours later
Lying on back, leg extension ISO, using weight of opposite leg: - 5 x 45secs - 1/10 right quad tendon pain
Lying on side, knee bent at 90 degrees, sartorius raise ISO against weight of opposite leg: 5 x4 5secs
Hammer curl overcoming ISO: Near closed position - 3 x45 secs
-
Friday 17th March 2023
Moderately achey feeling all over
Sore in my lower Sartorius, inner hamstring region on both legs - finally hitting the problem spot
Waking mobility work and upper body stretches - lat, thoracic and pec stretches,
Snatch grip behind the neck press + dislocate/stretch
Tendon Rehab - Recovery
Morning
Lying on back, leg extension ISO, using weight of opposite leg: -
x 45 secs - 2/10 right quad tendon pain
x 45 secs - 1/10 right quad tendon pain
2x45 secs - no pain
Lying on side, knee bent at 90 degrees, sartorius raise ISO against weight of opposite leg: 4 x 45secs
Afternoon 6 hours later
Semi sissy squat on step ISO, single leg, other foot on step below :
45 Seconds 2/10 right quad tendon pain
45 Seconds 1/10 right quad tendon pain
3x45 Seconds - no pain
1/4 squat ISO : 3x45secs,
60 Seconds On ball of feet
Evening - 6 hours later
Calf raise ISO push against wall corner/foam roller, single leg : - toes out - 3x45 Seconds
Sitting on floor, back on wall, single leg press calf raise ISO push against wall:
45 Seconds Toes out
45 Seconds Toes in
45 Seconds Toes in
45 Seconds Toes out
Lying on back, leg extension ISO, using weight of opposite leg: - 5 x 45secs - 1/10 right quad tendon pain
45 Seconds 2/10 right quad tendon pain
45 Seconds 1/10 right quad tendon pain
45 Seconds No pain
Lying on side, knee bent at 90 degrees, sartorius raise ISO against weight of opposite leg: 4 x 45secs
Lying on back, single leg press ISO push against wall :
45 Seconds 3/10 right VMO quad tendon pain
45 Seconds 2/10 right VMO quad tendon pain
45 Seconds 2/10 right VMO quad tendon pain
45 Seconds 1/10 right VMO quad tendon pain
-
Saturday 18th March 2023
Still achey
Waking mobility work and upper body stretches - lat, thoracic and pec stretches,
Snatch grip behind the neck press + dislocate/stretch
Tendon Rehab - Recovery
Afternoon
Walk - 22 mins
Evening - 6 hours later
Lying on back, leg extension ISO, using weight of opposite leg: -
45 Seconds 3/10 right quad tendon pain
45 Seconds 1/10 right quad tendon pain
45 Seconds x 3 - no pain
Lying on side, knee bent at 90 degrees, sartorius raise ISO against weight of opposite leg: 4 x 45secs
Hammer curl overcoming ISO: Near closed position - 3 x45 secs
-
Sunday 19th March 2023
Fat loss cycle 4 - Week 11
Height - 5'8.5"
weighed - 83.7kg (+0.8 ), 184.5lbs
waist - 33 5/8 (-1/8) inches
hip = 40
upper thigh = 25.5 (+0.25)
Right calf = 15 5/8 (+1/8)
Neck = 15 3/8 (-1/8)
Chest = 41.5
Right Arm (flexed) = 14 7/8
Wrist = 6.5
Tanita scale bodyfat % = 20.5% (+0.5)
Total loss so far - weight 3.6kg Waist 2 5/8 inches BF% Tanita -2.8%
Macrofactor app true trend weight 83.4kg, (-0.1kg from last week)
Macrofactor TDEE is at 2778 average for the week
Keto intermittent fasting style - averaged 2721 calories over the week, 197g protein, 189g fat, 71g carbs
Ate close to maintenace this week due to a few pig out days, balanced by a few deficit days, so ended up not losing much
-
Sunday 19th March 2023
---
Soft tissue work for whole body
BBall, Jumps, Plyos session at WLC outdoor courts - Cycle 2, Week 3, day 1
Bodyweight with shoes - 85.7kg
general dynamic warmup
Split squat ISO on balls of foot, rear leg straight: - x 45 secs
Calf raise bounces : heels off the floor - x20
Dribbling and ball control drills - 19 mins
Shoot around and practice moves - 22 mins
Below average feeling
Plyos - rotating sets
Low stiff pogos x40, x40 Rotating on the spot, alternating directions each full spin x 4
scissor skip/hop in a star pattern - 2 rotations - 2x15
Speed hops: - 10 forwards/backwards, 10 side to side x2 sets
Jumps - 10 single leg jumps
medium effort. Didn't do much else to let my right quad tendon heal.
Box jumps: to 20 inch wall
LR, RL, plants and standing x 3 each x 2 sets
Pogos - medium effort - 2x30
Easy hops complex - 30 secs rest between legs and series, 2 mins rest - 10 forwards/backwards, 10 left/right, 10 zig zag forward/backward each leg, Rotating on the spot, alternating directions each full circle 4 times
2 sets
Straight bar dips: BW x20 sec ISO and 3 semi resisted reps, BW x3
controlled 2x8 @ RPE 4/5
Inverted row: - Leg at 90 degrees, supported inverted row - BW x 20 sec ISO and 5 partial reps. Right lower bicep area hurts at top
reverse grip - controlled x8, x8 @ RPE 5
Jogging - walk combo - on concrete netball courts area - 30 mins
40 secs medium jog, walk 1 min, repeat 2 times between chin/dip sets
Chins/Pull ups -
L hang Chin up: - BW x1, x1, x1, x3
4x6 @ RPE 7
Chin Up: BW x5 @ RPE 8
Bar hang - Pull up grip on thick bar x 40secs
Dips: on corner of fence railing. Controlled - BW x10, x12, x12 @ RPE 8
BW x8 @ RPE 8
----
stretch
-
Took the last week or so off, to let my body heel up
Also ate well above maintenace...
Just doing my usual ISOs daily, slow tempo stuff, and added some new variants.
Right quad tendon has improved a lot
And right knee has improved ROM so I can now full squat evenly on both sides
Tuesday 28th March 2023
Moderately achey feeling all over
Sore in my lower Sartorius, inner hamstring region on both legs - finally hitting the problem spot
Waking mobility work and upper body stretches - lat, thoracic and pec stretches,
Snatch grip behind the neck press + dislocate/stretch
Tendon Rehab - Recovery
Evening
Lying on back, leg extension ISO, using weight of opposite leg: - 3 slow reps with 10 sec holds at bottom, middle, top x 3 sets
No pain
Hammer curl overcoming ISO: - 30 sec hold, plus 3 slow reps in top half using opposite arm as manual resistance x 3 sets
Calf raise ISO push against wall corner/foam roller, single leg : - toes out - 30 sec push, plus 5x3 sec burst pushes
Sitting on floor, back on wall, single leg press push against wall : - 30 sec ISO push, plus 5x3 sec burst pushes x 3 sets - 3/10 right VMO/quad tendon pain
Sitting on floor, back on wall, single leg press calf raise ISO push against wall: - toes out - 30 sec ISO push, plus 5x3 sec burst pushes x 3 sets
Bulgarian Split Squat - arm supported - 4 secs down, 3 secs up - 3x6
No pain on working leg, but rear leg has some discomfort from stretch and loading
-
Still hitting the ISOs, and some light resistance training.
Body is slowly getting better.
Feeling better than in a while, but have also gained a lot of fat/weight :/
Around 90kg now... up from 83kg
On the other hand, eating as much as I did, my TDEE has shot up to over 3000 calories, just sitting on my ass and not doing much ... some how
I really messed up my right leg and knee, a while back, from all those altitude drops and continous jumps in place.
Not just quad tendon, sartorius, and upper plantaris tendinopathy, but my whole right knee swelled up and was hard to bend for a while.
Got my range of motion back, but still some puffiness and fluid in there.
Still some pain
Lesson learned, will stick with what I know best for myself and not try and follow programming from "experts" out on the net...
-
Hey so I do keto for mental health and it helps with weight loss. But what I have found works for me is 2 days on keto, 1 day eating regular. It gives me the lower cals on the keto days and I can still enjoy whatever food on my off day. I have done full keto before and I know it can be kind of a grind, since sugar is my way of dealing with stress, so just wanted to throw that out there. However to be fair my weight loss has been a pretty mild with the 2 on 1 off approach cause I end up overeating on my off day
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Hey so I do keto for mental health and it helps with weight loss. But what I have found works for me is 2 days on keto, 1 day eating regular. It gives me the lower cals on the keto days and I can still enjoy whatever food on my off day. I have done full keto before and I know it can be kind of a grind, since sugar is my way of dealing with stress, so just wanted to throw that out there. However to be fair my weight loss has been a pretty mild with the 2 on 1 off approach cause I end up overeating on my off day
I'm fine with keto now, been so long on it my body has adapted.
Just been eating so many cashews that the calories have soared, but I have finally dialled it back and getting back to a good balance
-
I took some time off and got lazy over winter.
Kept doing sporadic ISOs here and there, and it seems all my Patella and Quad tendonipathy have healed in both knees.
Lower sartorius tendon still achey in both knees but improving
Right plantarius muscle has flared up when here and there when squatting down, seems more like compression pain only on the eccentric
around the above parallel knee position. Never hurts above or below or on the concentric.
baffled how to heal this one, it just comes and goes.
Both achilles insertion and lower plantaris tendons still flaring up a little, so I'm avoiding any major rapid movements and jumping for now
Have started training again 5 weeks ago, and have made big increases in strength and muscle mass
----
So I was eating Keto and got addicted to cashews and blew up to 94kg bodyweight at my peak, waist to 40 inches.... was hitting like 3000-4000 calories easy
My autoimmune skin conditions and psoriasis got worse.
I cut out all the cheese months ago and it didn't make any difference, then all nuts a month ago and that helped.
Carbs under 60g, with that single serving of stir fried veges.
Weight stablised and started trending down.
Then when I switched to full carnivore - just steak/pork/lamb, eggs, hotdogs, bacon and sausages and lots of salt.
Twice a day, sometimes 3
Carbs well under 20g
The fat starting melt off rapidly, even while I feel so damn full all the time and it's hard to eat over 2000 calories
But it does vary I just eat when I'm hungry and when I exercise more, I eat more.
And my skin just completely changed already - my scalp and hair feels smooth and soft, and no longer mass flakes when I run my hand through it.
Psoriasis patches are starting to flatten down and no longer feel inflamed.
Even coming from Keto there was an adjustment period, and watery poo.... but coming to 2 weeks and it feels like its over now.
And I have cured all my food addictions.
I no longer eat for enjoyment and entertainment, food is mere fuel and building material.
Muscle mass is piling on, and feel full, strength is gaining and I feel OK energy wise, so carbs and fiber are overrated :)
Goal is get shredded, back to full health, and back to BBall and jumping
Bodyweight is down to 90.8kg, and waist 38 3/8 inches inches as of this morning
The before and after pics are going to be epic!
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Damn, a new facility opened 15 mins from my house -
combo indoor courts, shooting machines, performance style gym!
They have a Vertec and force plate for measuring jumps
And open 24 hours
I even spotted some wall mounted isokinetic machine
Very rare combo of features and hours for Sydney, Australia
$25AUD a week upfront for a year for both BBall and Gym facilities membership, pretty reasonable compared to my previous commercial gym only membership.
Although I do have my own garage gym.
Definitely tempted...
https://www.ausafacility.com/chatswood
http://www.youtube.com/watch?v=V1suIwASPQY
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Mate that looks sick!
There's a few in Vic like that but just too far from my house to make it worthwhile.
-
Turned 53 years old, 4 days ago.... :)
Coming up to 2 month on Carnivore diet now.
Weight loss seems to have plateaued the last two weeks, but maybe I've just gained muscle mass, as I have gained strength rapidly thanks to muscle memory and tons of protein.0
Started to get low blood sugar feeling sometimes, turns out it is likely due to not eating enough fat, I only get 100g of it.
Should be at least 1:1 with protein grams normally, and only under this when doing lean PSMF style days a few days of the week when trying to get under 10% bodyfat.
Started adding in grass fed butter to my meals, soaks well in scrambled eggs. And slices of it on cold bacon :)
Bringing up my fat to around 150g for now, with 130-220g of protein. 10g of carbs or less
Previously I have been doing 1 huge whole body 4 hour workout in my Garage gym a week, and BBall/bodyweight upper body stuff at the courts on Sunday.
Changed it up this week, and split the session for shorter workouts and less stress for the body to recover from.
Still doing lots of ISOs throughout the week to rehab my sartorius and achilles/plantaris tendons, lower right bicep area and right QL.
Wednesday 28th February 2024
Waking mobility work and upper body stretches - lat, thoracic and pec stretches,
Reboot - Week 12, Day 3 - Lower weights
Body Weight: 91.2kg with shoes
snatch grip behind the neck press + dislocate stretch with broom
Split squat ISO on balls of foot, rear leg straight: 2x 45 secs
Wall sit, pushing into floor a bit 2x 45secs
Calf raise ISO, single leg : 2x 45 secs
Heel touch downs, single leg, off 8 inch step: slow tempo - BW x10
Bird Dogs - 10 sec hold at top - x2 each side
High Bar squat - 4 secs down, paused, and controlled up - Reebok Nano BW x10, 20kg x6, 40kg x5, 60kg x4,
oly shoes 70kg x3, 80kg x2, 90kg x1
6 mins rest
90kg x10 @RPE 8
100kg x6 @RPE 8
belt
90kg x12 @ RPE 9.5
First time squatting 100kg since I started up again.
It's taken me 4 months, squatting once a week, starting at 40kg which felt hard.
Staying at each weight for 2-3 weeks so my tendons and joints can adapt.
e1RM is probably around 130kg
rotating sets
Tibilias Wall raise - standing warmup in oly shoes BW x10
against side of car, in oly shoes - hold at top
BW x11 @RPE 9
BW x9 @8
Romanian Deadlift - 20kg x10
50kg x12 @6
55kg x10 @7
Leg extension, single leg - end of unit elevated 5 inches -
slow, hold at top - 10kg x5
15kg x8 @7
17.5kg x8 @8
SSB Good Morning: - belt - 30kg x10
40kg x10 @7
Single leg, kneeling deadlift: single dumbbell on opposite side of working leg, supported
40lb x10 @7
tough, glute smoked!
Single leg, Romanian deadlift, RDL: single dumbbell on opposite side of working leg, supported
40lbs x10 @8
tiring!
Leg curl, single leg : 10kg x6
15kg x11 @9
15kg x10 @8
----
stretch
-
happy belated birthday!
-
Nice to see you back!
-
Thanks guys.
I gotta get everything sorted and put it all together, before I get too much older...
Thursday 29th February 2024
Lower body is a bit sore from yesterday, but cutting down from 4 hours feel much less tired.
Achilles insertional area a bit sore from too heavy single leg calf raises 2 days ago, with 25kg.
Had planned to do my upper body session today, but my upper back is pretty sore from the RDLs, and single leg deadlift/RDL.
So will do tomorrow instead.
Tendon Rehab - Recovery
Morning
Two legged calf raise ISO - mid upper position - 4x 45secs
Hammer curl overcoming ISO: right side only, using left arm - 3x 45 secs
Evening 6 hours later
Single leg calf raise ISO - mid upper position - 3x 45secs
-
I gotta get everything sorted and put it all together, before I get too much older...
I know that feeling. Happy birthday mate.
-
Friday 1st March 2024
Achilles felt a lot better today
Got that metallic taste in my mouth.... a sign I'm in ketosis, so all that extra fat/butter has done the trick.
So I'm fueling my brain with ketones now, instead of crashing blood sugar after converting protein to glycogen and running out
Should go away after a month of adaption, once my body starts producing less ketones instead of wasting them
Reboot - Week 12, Day 4 - Upper weights
Body Weight: 90.9kg with shoes
BBall ball control drills 3 mins
Split squat ISO, rear leg straight: 3x 45 secs
Calf raise ISO, single leg : BW x 45 secs, +5kg x 45secs
Front plank hold - 45 secs @ RPE 7
Side plank hold staggered stance, opposite hand in air: x 30secs @ RPE 8
Wall sit, pushing into floor a bit 3x 45secs
Single leg calf raise - staggered stance - +5kg SLOW 2x10 @RPE 5
Dumbbell press, rotating grip: 10lbs x10, 15lbs x8, 25lbs x6, 35lbs x4
4 mins rest
37.5lbs 2x10 @ RPE 8/8.5 (+2.5lbs, -2 reps)
rotating sets
High angle barbell row: - SLOW 20kg x10
25kg x10 - Slow, hold at top. @RPE 7 3/10 right lower bicep area pain on last few reps
25kg x10 - Slow, 3 sec hold at top. @RPE 8 2/10 right lower bicep area pain on last few reps
Deficit push up: On floor x6
Feet elevated 20 inches - BW x14 @RPE 8 (+1 rep)
BW x13 @8.5
rotating sets
Single arm dumbbell row, head supported : Elbows out, slow, 3 sec hold at top
25lbs x9 @8 - 1/10 right lower bicep area pain on last few reps
25lbs x8 Elbows out, slow @8
Side bend: 15lbs x10
25lbs x10 @5
Overhead carry single arm: 15lbs x 40 secs @7
These are quite hard!
Shoulder height carry single arm: 15lbs x 40secs @6
External rotation, band: 5 reps at waist, 5 shoulder height, 5 diagonals each axis.
Light band x20
medium band 2x20 @7
----
stretch
-
Saturday 2nd March 2024
Was expecting my right QL to be pretty sore, but it feels OK after yesterday
Tendon Rehab - Recovery
afternoon
Split squat ISO, rear leg straight: 3x 45 secs
Single leg calf raise ISO - mid upper position - BWx 45secs, dip belt+5kg 2x45secs
Hammer curl overcoming ISO: using opposite arm - 3x 45 secs
Wall sit, pushing into floor a bit 3x 45secs
Evening 6 hours later
Leg press, Single leg calf raise ISO - against wall - 70% intensity 4x 45secs
Leg press ISO against wall, single leg - 70% intensity 2x 45secs
Hammer curl overcoming ISO: using opposite arm - 3x 45 secs
Wall sit, pushing into floor a bit 3x 45secs
-
Sunday 3rd March 2024
At Home
Calf raise ISO, single leg : 3x45secs
Wall sit: 2x 45 Seconds, x 45 Seconds, Pushing into floor @5
BBall, upper Calisthenics at WLC outdoor courts - Reboot, Week 13, day 1
Bodyweight with shoes - 90.8kg
Dribbling and ball control drills - 15 mins
Shoot around and practice moves - 30 mins, light
Easy session, but still both my lower Sartorius tendon insertions were twinging, so will go even easy next week, or not at all...
rotating sets
Tricep bench dip warmup - BW x10
Inverted row: - Leg at 90 degrees, supported inverted row - BW x8, regular BW x4
BW x15 @10 - last rep 3 inches short (+1 rep)
BW x12 @9.5
Straight bar dips: BW x10 leg suported, BW x4
BW x16 @ RPE 8 (+2 reps)
BW x14 @8
Hanging pike leg raises: feet to hands - x1
x8 @9 (+1 rep)
x6 @10. last rep 6 inches short
Dips: on corner of fence railing. Controlled - BW x11 @9
L sit: - 5 Seconds Bent legs
L hang hold: - 10 Seconds @10
Leg supported muscle up pull: on low bar x3 - Right rotator cuff ache, so stopped there
-----
stretch
-
Monday 4th March 2024
Achilles feeling decent after yesterday, still achey upon waking though.
Tendon Rehab - Recovery
Calf raise ISO - mid upper position - 2 legs x45secs, single leg x45secs
Leg press, Single leg calf raise ISO - against wall - 70% intensity 3x 45secs
-
Cool to see you posting regularly again! Way back in the day, I used to watch your squat videos for inspo all the time. Still some of the cleanest form I've ever seen.
Can I ask what the motivation for the carnivore diet is?
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Cool to see you posting regularly again! Way back in the day, I used to watch your squat videos for inspo all the time. Still some of the cleanest form I've ever seen.
Can I ask what the motivation for the carnivore diet is?
Health - this is the natural human diet. Get rid of all the plant oxalates and anti nutrients.
Didn't matter when I was younger, but things started to go down hill after 45 year old, from all the accumulated dietary damage
Help cure some autoimmune skin issues - psoriasis and eczema.
Fix up my blood sugar and get rid of all my food addictions
Get leaner without having to starve and in a way that you can sustain, without rebounding back like I always do whenever I get down to the 80kg region and 33 inch waist.
Since I no longer have any sugar addictions and cravings, it should go much smoother this time.
Waist is currently 36.5 inches, down from 40 inches, 3 months ago.
I went keto for a while, but that didn't help that much, and I got addicted to cashews..
But it was a nice stepping stone to full carnivore
It's amazing what high fat does to your skin. My skin feels so smooth now, like a Baby :)
Especially my scalp.
High fat should also help out my hormones, and jack up my Testosterone.
I had this wart on my right elbow for decades, and a patch of rough and slightly inflamed skin on both elbows. All gone like that.
I used to get dermatitis on my finger joints and shins every summer, no sign of it so far.
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Tuesday 5th March 2024
Both achilles feeling good out of bed, now to keep building on this.
Right QL pretty sore though...
Tendon Rehab - Recovery
afternoon
Split squat ISO, rear leg straight: 2x 45 secs
Calf raise ISO - mid upper position - 2 legs x45secs, single leg x45secs
Single Leg press calf raise ISO - against wall - 70% intensity 3x 45secs
Wall sit, pushing into floor a bit 3x 45secs
Evening 6 hours later
Split squat ISO, rear leg straight: 2x 45 secs
Calf raise ISO - mid upper position - 2 legs x45secs, single leg x45secs
Single Leg press calf raise ISO - against wall - 70% intensity 3x 45secs
Hammer curl overcoming ISO: using opposite arm, right side only - 3x 45 secs
Wall sit, pushing into floor a bit 3x 45secs
Wood Chop ISO - against pole @ 70% effort - 3x 45 secs - hits core, lower bicep area, adductors and QL
-
Wednesday 6th March 2024
Obliques and both QL felt sore from the ISO Woodchop last night
Soft tissue work for lower body, lats and traps.
Upper body and Hip flexor stretches x 1.5 mins
Reboot - Week 13, Day 2 - Lower weights
Body Weight: 91.2kg with shoes
snatch grip behind the neck press + dislocate stretch with broom x 1.5 mins
Split squat ISO on balls of foot, rear leg straight: 2x 45 secs
Wall sit - pushing into floor @60% - 2x 45secs
Low bar good morning - 20kg x10
Bird Dogs - 15 sec hold at top - x2 each side
Heel touch downs, single leg, off 8 inch step: slow tempo - BW x10
Calf raise ISO, single leg : 2x 45 secs
Rotating sets
Leg curl ISO - against floor, single leg: @60% effort 3x 45secs
tame my right upper plantaris ache that sometimes currently shows up on the eccentric of a squat half way down.
And it worked.
High Bar squat - 5 secs down, paused, and controlled up - Reebok Nano BW x10, 20kg x8, 40kg x6, 60kg x5,
oly shoes 70kg x4, 80kg x3, 90kg x2, 100kg x1
6 mins rest
100kg x8 @RPE 8 (+2 reps)
belt - 100kg x10 @ RPE 8.5 (+4 reps)
Really pleased with how the squats went today.
100kg felt so much easier than last week.
My legs felt bigger the last few days, and the strength increase backs up that feeling up.
Puts e1RM around 133kg, 1.5x bodyweight now
rotating sets
Calf raise - single leg - staggered stance - elevated, down to neutral
Slow with hold at top
BW x6
chain dip belt + 5kg x10
+10kg x8 @RPE 6
+10kg x10 @8
Tibilias Wall raise - standing warmup in oly shoes BW x10
against side of car, in oly shoes - hold at top
BW x12 @RPE 9
BW x13 @9 less friction
Romanian Deadlift - 20kg x10
40kg x10 @6
50kg x12 @6
60kg x12 @7
This was bothering my right QL
Leg extension, single leg - end of unit elevated 5 inches -
slow, hold at top - 10kg x3
10kg x12 @7 - 3/10 right lower VMO pain
SSB Good Morning: - belt - 30kg x10
40kg x10 @7
Single leg, kneeling deadlift: single dumbbell on opposite side of working leg, supported
45lbs x10 @8 (+5lbs)
tough as always, fries my glutes
Single leg, Romanian deadlift, RDL: single dumbbell on opposite side of working leg, supported
45lbs x10 @8 (+5lbs)
Leg curl, single leg : 10kg x5
explode up, controlled down
15kg x12 @9 (+1 rep)
15kg x12 @9.5 (+2 reps)
Going up to 16.25kg next week.
I started at 10kg, 4 months ago, so I'm now 50% stronger!
----
stretch
-
Cool to see you posting regularly again! Way back in the day, I used to watch your squat videos for inspo all the time. Still some of the cleanest form I've ever seen.
Can I ask what the motivation for the carnivore diet is?
Health - this is the natural human diet. Get rid of all the plant oxalates and anti nutrients.
Didn't matter when I was younger, but things started to go down hill after 45 year old, from all the accumulated dietary damage
Help cure some autoimmune skin issues - psoriasis and eczema.
Fix up my blood sugar and get rid of all my food addictions
Get leaner without having to starve and in a way that you can sustain, without rebounding back like I always do whenever I get down to the 80kg region and 33 inch waist.
Since I no longer have any sugar addictions and cravings, it should go much smoother this time.
Waist is currently 36.5 inches, down from 40 inches, 3 months ago.
I went keto for a while, but that didn't help that much, and I got addicted to cashews..
But it was a nice stepping stone to full carnivore
It's amazing what high fat does to your skin. My skin feels so smooth now, like a Baby :)
Especially my scalp.
High fat should also help out my hormones, and jack up my Testosterone.
I had this wart on my right elbow for decades, and a patch of rough and slightly inflamed skin on both elbows. All gone like that.
I used to get dermatitis on my finger joints and shins every summer, no sign of it so far.
Fair man, glad it's working out for you! I just love fruit + veg too much, and am I'm pretty sold by the science re saturated fat, so I don't think it's a dietary pattern that I'd enjoy personally.
-
Cool to see you posting regularly again! Way back in the day, I used to watch your squat videos for inspo all the time. Still some of the cleanest form I've ever seen.
Can I ask what the motivation for the carnivore diet is?
Health - this is the natural human diet. Get rid of all the plant oxalates and anti nutrients.
Didn't matter when I was younger, but things started to go down hill after 45 year old, from all the accumulated dietary damage
Help cure some autoimmune skin issues - psoriasis and eczema.
Fix up my blood sugar and get rid of all my food addictions
Get leaner without having to starve and in a way that you can sustain, without rebounding back like I always do whenever I get down to the 80kg region and 33 inch waist.
Since I no longer have any sugar addictions and cravings, it should go much smoother this time.
Waist is currently 36.5 inches, down from 40 inches, 3 months ago.
I went keto for a while, but that didn't help that much, and I got addicted to cashews..
But it was a nice stepping stone to full carnivore
It's amazing what high fat does to your skin. My skin feels so smooth now, like a Baby :)
Especially my scalp.
High fat should also help out my hormones, and jack up my Testosterone.
I had this wart on my right elbow for decades, and a patch of rough and slightly inflamed skin on both elbows. All gone like that.
I used to get dermatitis on my finger joints and shins every summer, no sign of it so far.
Fair man, glad it's working out for you! I just love fruit + veg too much, and am I'm pretty sold by the science re saturated fat, so I don't think it's a dietary pattern that I'd enjoy personally.
I don't eat for enjoyment anymore. As they say carbs are for entertainment, not nutrition :)
Having said that, I actually love eating eggs soaked in butter now. And being able to eat till your full and not feel hungry for the next 8-12 hours, nor feel sleepy or crash from blood sugar swings is nice.
I don't think about food as much as I used to, and meal prep is so easy and fast.
Less time wasted eating, preparing, shopping, cooking and pooping.
All eating patterns are learned, you will change in time, and get new ones.
-
Thursday 7th March 2024
The usual levels of moderate soreness post lower day, but much less tired only doing 2 main work sets on squats.
Even my upper body is fairly sore...
Tendon Rehab - Recovery
afternoon
Split squat ISO, rear leg straight: 3x 45 secs
Calf raise ISO - mid upper position - 2 legs x45secs, single leg x45secs
Single Leg press calf raise ISO - against wall - 70% intensity 3x 45secs
Wall sit, pushing into floor @70% 2x 45secs
Evening 6 hours later
Semi sissy squat ISO - single leg staggered stance, other leg straight in front: 3 x 45secs
Calf raise ISO - mid upper position - 2 legs x45secs, single leg x45secs
Single Leg press calf raise ISO - against wall - 70% intensity 3x 45secs
Hammer curl overcoming ISO: using opposite arm, right side only - 3x 45 secs
Leg curl ISO - against floor, single leg: @70% effort 3x 45secs
Wall sit, pushing into floor @70% 3x 45secs
-
Friday 8th March 2024
Both Achilles insertions continuing to improve
Reboot - Week 13, Day 3 - Upper weights
Body Weight: 91kg with shoes
Split squat ISO, rear leg straight: 2x 45 secs
Calf raise ISO, single leg : BW x 45 secs, pushing against wall x 45secs
Calf raise ISO - push against wall sitting on floor, back against wall @ 70% - 3x 45secs
Wall sit, pushing into floor @70% - 3x 45secs
Leg curl ISO - against floor, single leg: @70% effort 3x 45secs
Semi sissy squat ISO, single leg staggered stance, other leg straight in front: 2x 45 secs
BBall overhead single arm plank againt wall: x20 Secs, x40 secs
Ball circles at wall: front x 20 - 10 each direction, side x20 - 10 each direction
BBall ball control drills 5 mins
Front plank hold - 45 secs @ RPE 7
Side plank hold staggered stance, opposite hand in air: x 30secs @ RPE 9 --- never gets easier... stiff hard..
glute bridge hold x 45secs @6
Single leg calf raise - staggered stance, elevated, lower down to nuetral, slow, hold at top - BW x10
chain dip belt +5kg x10 @5
+10kg 2x10 @7
Dumbbell press, rotating grip: 10lbs x10, 15lbs x10, 25lbs x7, 35lbs x5
37.5lbs 2x11 @ RPE 8.5/9 (+1 rep)
rotating sets
High angle barbell row: - SLOW, hold at top- 20kg x10
25kg x12 - Slow, hold at top. @RPE 8 (+2 reps) 1/10 right lower bicep area pain on last few reps
25kg x12 - Slow, hold at top. @RPE 9 (+2 reps) 2/10 right lower bicep area pain on last few reps
big decrease in pain, so those ISO hammer curls are working.
Will go up weight next week, and once pain is gone, back to normal tempo.
Deficit push up: On floor, paused x5
Feet elevated 20 inches - BW x15 @RPE 8 (+1 rep)
dropped the second set
rotating sets
Single arm dumbbell row, head supported : Elbows out, slow, 3 sec hold at top
25lbs x10 @8 (+1 rep)
no lower bicep area pain today.
Dropped second set
rotating sets
Side bend: 25lbs x12 @5, 30lbs x12 @6
Overhead carry single arm: 15lbs x 45 secs @7
17.5lbs x 45secs @7
added an extra set
Shoulder height carry single arm: 15lbs x 45secs @5
17.5lbs x 45secs @6
added an extra set
External rotation, band: 5 reps at waist, 5 shoulder height, 5 diagonals each axis.
Light band x20
medium band x20 @7
medium band x24 @7 - 6 reps each
----
stretch
-
Saturday 9th March 2024
Much less tired from yesterday's session.
Both QL fairly sore
Tendon Rehab - Recovery
afternoon
Split squat ISO, rear leg straight: 2x 45 secs
Calf raise ISO - mid upper position - 2 legs x45secs, single leg x45secs
Hammer curl overcoming ISO: using opposite arm, right side only - 3x 45 secs
Wood Chop ISO - against wall @ 70% effort - 3x 45 secs
Single Leg press calf raise ISO - against wall - 70% intensity 4x 45secs
Wall sit, pushing into floor @70% 3x 45secs - lower each set until at 90 degrees
Semi sissy squat ISO, single leg staggered stance, other leg straight in front: 2x 45 secs
-
Sunday 10th March 2024
Fat loss has stalled the last couple of weeks, no change in waist size.
Since the increase in fat/butter intake, been eating 100-120g of it everyday.
That's like an extra 800 calories.... and even though on Carnivore calories aren't the focus and act differently, high energy intake still has impact.
Calories went from 1400-2100 to 2400-3000 range.
I strangely do not feel any different, still feel full and satisfied in either case.
Will dial things back down this week.
Just keep it for when I eat lean meat like chicken to keep fat levels up for energy.
Also cutting out eggs, and just eat meat only from now on.
I suspect I may be allergic to eggs, shame... as I do love em...
At Home
Semi sissy squat ISO, single leg staggered stance, other leg straight in front: 3x45 secs
Calf raise ISO push against wall, sitting on floor, back against wall:
Leg curl ISO against floor, single leg: 4x45 secs
Wall sit: Pushing into floor @7 - 3x45 secs
BBall, upper Calisthenics at WLC outdoor courts - Reboot, Week 14, day 1
Bodyweight with shoes - 91.5kg
Dribbling and ball control drills - 15 mins
Shoot around and practice moves - 40 mins, light
Small increase in session length and didn't feel too gassed.
Lower Sartorius tendons still hurting quite a bit on small jumps.
Achilless felt OK, and on a few short jogs and hops I did after
rotating sets
Tricep bench dip warmup - BW x10
Inverted row: - Leg at 90 degrees, supported inverted row - BW x10,
regular - BW x5
BW x11 @7
BW x13 @9
Straight bar dips: BW x10 leg suported, BW x5
BW x18 @ RPE 8 (+2 reps)
BW x17 @9
Gained two reps last week, and again this week!
Hanging pike leg raises: feet to hands - x1
x9 @9.5 (+1 rep)
x6 @10. last rep 6 inches short
making great gains on these, started at 5 a few weeks back.
Dips: on corner of fence railing. Controlled - BW x12 @9 (+1 rep)
L sit: - 5 Seconds Bent legs
L hang hold: - 10 Seconds @10
Chin up - thick bar BW x3 @9
Walking: 12 mins
with 2.5 minutes backwards walk up 30 degree slope
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stretch
-
Monday 11th March 2024
Both achilles OK, but both plantaris tendons (to inner side of achilles) are a bit achey upon waking.
Something in my right lower VMO area is sore as well, either tendon or cartiledge.
Lower back, erectors and right QL pretty beat up
Tendon Rehab - Recovery
afternoon
Calf raise ISO - mid upper position - 2 legs x45secs, single leg 3x45secs
Tuesday 12th March 2024
Tendon Rehab - Recovery
afternoon
Hammer curl overcoming ISO: using opposite arm, right side only - 3x 45 secs
Calf raise ISO - Leg press style against wall - 70% intensity 4x 45secs
Wall sit, pushing into floor @70% 2x 45secs
Single leg wall sit - 1/4 squat depth 3x 45secs
Sartorius, bent leg, forward push against opposite leg - 3x 45secs
Single leg reverse hyper hold - torso on stair railing - 2x 45secs
x20 raises each side
Evening 6 hours later
Calf raise ISO - Leg press style against wall - 70% intensity 4x 45secs
Wall sit, pushing into floor @70% 2x 45secs
Single leg wall sit - 1/4 squat depth 3x 45secs
Sartorius, bent leg, forward push against opposite leg - 3x 45secs
-
Wednesday 13th March 2024
Lower back still sore, but was no issue during training today.
Bodyweight up a bit today, but waist is still 36.75 inches
Looking and feeling bigger so probably lots of muscle gain.
My calves and posterior chain felt so hammered and achey after this session!
Reboot - Week 14, Day 2 - Lower weights
Body Weight: 92.3kg with shoes
snatch grip behind the neck press + dislocate stretch with broom x 1.5 mins
Sartorius ISO - bent knee forward push against opposite leg @70% - 3x45 secs
Split squat ISO on balls of foot, rear leg straight: 3 x 45 secs
Leg curl ISO - against floor, single leg: @60% effort 3x 45secs
Wall sit - pushing into floor @60% - 3x 45secs
A. Front plank hold: 30secs
B. Side plank, legs bent: 30secs
C. Glute bridge hold: 30sewcs
Reverse hyper- BW x15
Heel touch downs, single leg, off 8 inch step: slow tempo - BW x10
Low bar good morning - 20kg x10
High Bar squat -
Reebok Nano
5 secs down, paused, and controlled up - BW x10, 20kg x5,
5 secs down, 10 sec paused - 40kg x3
5 secs down, 5 sec paused - 60kg x2
5 secs down, 3 sec paused - 80kg x2
Oly shoes
5 secs down, 3 sec paused 90kg x1, 100kg x1
100kg x10 @RPE 8.5 (+2 reps)
7 mins rest
belt - 110kg x8@ RPE 8.5 (+10kg, -2 reps)
Damn, big increase in strength.
Progress has increased sharply since increasing the fat intake
110kg didn't feel too heavy on my back today
Puts e1RM around 140kg
rotating sets
Calf raise - single leg - staggered stance - elevated, down to neutral
Slow with hold at top
BW x8
chain dip belt + 10kg x10 @ RPE 8
+10kg x8 @RPE 8
Tibilias Wall raise - standing warmup in oly shoes BW x10
against side of car, in oly shoes - hold at top
BW x11 @RPE 9
BW x14 @9 (+1 rep)
for some reason the second set always feels easier.... need better warmup
Romanian Deadlift - 20kg x10. 40kg x10
60kg x10 @6
hookgrip - 60kg x15 @7
Leg extension, single leg - end of unit elevated 5 inches -
slow, 3 sec hold at top - 10kg x3
15kg x8 @9
16.25kg x6 @9 - 3/10 right lower VMO pain
SSB Good Morning: - belt - 30kg x10,
40kg x10 @6
50kg x12 @7
40kg felt a lot easier, so went up to 50kg
Single leg, kneeling deadlift: single dumbbell on opposite side of working leg, supported
45lbs x10 @7
Single leg, Romanian deadlift, RDL: single dumbbell on opposite side of working leg, supported
45lbs x10 @8
Leg curl, single leg : 10kg x6
explode up, controlled down
16.25kg x9 @8 (+1.25kg, -3 reps)
16.25kg x8 @8
Reverse hyper- BW x20
----
stretch
-
Friday 15th March 2024
Did my usual ISOs yesterday
Reboot - Week 14, Day 3 - Upper weights
Body Weight: 92kg with shoes
Leg curl ISO - against floor, single leg: @70% effort 3x 45secs
Sartorius ISO bent knee push against opposite leg : @70% effort 4x45secs
Calf raise ISO - push against wall sitting on floor, back against wall @ 70% - 4x 45secs - neutral, toes in, toes out x2 sets
BBall overhead single arm plank againt wall: x30 Secs, x40 secs
Ball circles at wall: front x 20 - 10 each direction, side x20 - 10 each direction
BBall ball control drills 5 mins
Front plank hold - 33 secs @ RPE 7
Side plank hold staggered stance, opposite hand in air: x 33secs @ RPE 8 - finally feeling a little easier
glute bridge hold x 33secs @6
rotating sets
Single leg calf raise - staggered stance, elevated, lower down to neutral, slow, hold at top - BW x10
chain dip belt +5kg x6
+10kg x10 @6
+12.5kg x10 @7
Leg extension ISO - single leg: no concentric/eccentric - hold at top - 45 secs x10kg, x12.5kg
30 sec hold at top, 20 sec hold at 30 degrees - 15kg x 3 sets
Could feel it load my lower Sartorius tendons, lets see if it will help heal them
Dumbbell press, rotating grip: 10lbs x10, 15lbs x10, 25lbs x7, 35lbs x5
37.5lbs 2x12 @ RPE 8/9 (+1 rep)
moving up to 40lb dumbbells next week
Rotating sets
High angle barbell row: - SLOW, hold at top - 20kg x10
27.5kg x8 - Slow, hold at top. @RPE 8 (+2.5kg, -4 reps) 3/10 right lower bicep area pain
27.5kg x7 - Slow, hold at top. @RPE 9 2/10 right lower bicep area pain on last 2 reps
Deficit push up: On floor, paused x5
Feet elevated 20 inches - BW x16 @RPE 8 (+1 rep)
rotating sets
Single arm dumbbell row, head supported : Elbows out, slow, 3 sec hold at top - 27.5lbs x10 @8 (+2.5lbs)
Side bend: 35lbs 2x12 @5/6 (+5lbs)
Overhead carry single arm: 20lbs 2x45 secs @8/9 (+5lbs)
Shoulder height carry single arm: 20lbs 2x45secs @8/9 (+5lbs)
bumped both up 5lbs, felt much harder!
External rotation, band: reps at waist, shoulder height, diagonals each axis.
Light band x10 each axis @7
medium band x7 each axis @9
----
stretch
-
Sunday 17th March 2024
Achilles felt sore yesterday. Total rest day
Last 3 weeks no fat loss, ate much more fat, but no change in waist size, and gained some muscle.
Small increase in measurements all over, except waist.
Bigger muscles = much stronger
Cutting back down this week.
165g protein, 120g fat, <20g carbs, 1600-1700 calories on rest days
185g+ protein, 150g fat, <20g carbs, 2100-2200 calories on training days
At Home
Semi sissy squat ISO, single leg staggered stance, other leg straight in front: 3x45 secs
Calf raise ISO push against wall, sitting on floor, back against wall: 3x45secs --> neutral, toes out, toes in
Leg curl ISO against floor, single leg: 3x45 secs
Leg Extension ISO- single leg - lifted up to top, no eccentric
40 sec hold top, 20 sec at 30 degrees x 10kg, x12.5kg, x12.5kg @7
BBall, upper Calisthenics at WLC outdoor courts - Reboot, Week 15, day 1
Bodyweight with shoes - 91.8kg
Dribbling and ball control drills - 15 mins
Shoot around and practice moves - 20 mins, light
Shot on the netball rims. No rapid movements
rotating sets
Tricep bench dip warmup - BW x5
Inverted row: - Leg at 90 degrees, supported inverted row - BW x6,
regular - BW x5
BW x15 @RPE 8.5 (+1 rep)
BW x14 @9
Straight bar dips: BW x10 leg supported, BW x5
BW x20 @ RPE 8 (+2 reps)
BW x18 @9
+2 reps each week for the last 3 weeks!
Hanging pike leg raises: feet to hands - x1
x10 @9 (+1 rep)
x7 @9 last rep 4 inches short
Dips: on corner of fence railing. Controlled - BW x14 @9 (+2 reps)
L sit: with Bent knee single leg raises x 10secs
Chin up - thick bar BW x4 @9.5 (+1 rep)
L hang hold: - 12 Seconds @9 (+2 secs)
Walking: 12 mins
with 2.5 minutes backwards walk up 30 degree slope
-----
stretch
-
Monday 18th March 2024
Left Achilles a little achey from yesterday
Tendon Rehab -
Semi sissy squat ISO, single leg staggered stance, other leg straight in front: 3x45 secs
Calf raise ISO - single leg 3x45secs --> neutral, toes out, toes in
Tuesday 19th March 2024
Tendon Rehab -
Calf raise ISO - single leg 3x90secs --> toes out x2, toes in
Dip belt+10kg 2x60secs toes out/in
Semi sissy squat ISO, single leg staggered stance, other leg straight in front: 2x45 secs
Leg Extension ISO - single leg - lifted up to top, no eccentric
45 sec hold top, 20 sec at 30 degrees x 10kg, 12.5kg x 2 @8
Leg curl ISO against floor, single leg: 2x45 secs
Preacher Hammer curl ISO. single arm: 2.5kg plate 2x 45secs
-
Wednesday 20th March 2024
Achilles feeling much better upon waking this morning, so the stuff I did yesterday has helped.
So on Sunday I ate 2200 calories, 185g protein, 153g fat, 15g carbs
Monday 1830 calories, 178g protein, 121g fat, 5g carbs
But yesterday, on Tuesday 3757 calories, 329g protein, 262g fat, 10g carbs
I was ravenous! Clearly my body was crying out for nutrients, so I had no choice to eat big
But I have noticed that calories in, does not always correlate with calories out on Carnivore.
Digesting protein is heavy, and also converting protein to glycogen is also hard work for the body.
Was hot all night
I don't seem to get fatter when I eat this much on Carnivore, it seems to go to repairing my body's past metabolic damage, refueling and making my muscles bigger.
Some how my bodyweight was down to 89.5kg this morning, when I was 90kg on Sunday....
Seemed to have helped my strength today :)
Reboot - Week 15, Day 2 - Lower weights
Body Weight: 91.8kg with shoes
snatch grip behind the neck press + dislocate stretch with broom x 1.5 mins
Split squat ISO, rear leg straight: x 45 secs
single leg Calf raise ISO: x45 Seconds Toes out, x45 Seconds Toes in
Dip belt+10kg x45 Secs Toes out
Dip belt+10kg x45 Secs Toes in
Wall sit - x 45secs
Leg Extension ISO - single leg - lifted up to top, no eccentric - 10kg 2x45 secs
Heel touch downs, single leg, off 8 inch step: slow tempo - BW x10
A. Front plank hold: 30secs
B. Side plank, legs bent: 30secs
C. Glute bridge hold: 30secs
Low bar good morning - 20kg x10
High Bar squat -
Reebok Nano
6 secs down, paused, and controlled up - BW x10, 20kg x3
6 secs down, 10 sec paused - 40kg x3
6 secs down, 5 sec paused - 60kg x2
6 secs down, 3 sec paused - 80kg x2
Oly shoes
5 secs down, paused 90kg x1, 100kg x1, 110kg x1
110kg x9 @RPE 8.5 (+10kg, -1 rep)
8 mins rest
belt - 110kg x12@ RPE 9.5 (+4 reps)
Holy shit, huge increase from last week!
All that protein from yesterday must have done something...
I can't believe how much stronger I am with a belt.
Even the weight feels lighter on my shoulders.
That has to add up over time, when you can push 3 extra reps over beltless.
Puts e1RM around 160kg, up 20kg from last week :o
rotating sets
Calf raise - single leg - staggered stance - oly shoes, no elevation on floor
BW x10
chain dip belt + 10kg x10 @ RPE 5
+10kg x8 @RPE 6
Tibilias Wall raise - standing warmup in oly shoes - BW x5
against side of car, in oly shoes - hold at top - BW x3
BW x14 @RPE 9
BW x11 @9
Romanian Deadlift - 20kg x10. 40kg x10
60kg x12 @6
hookgrip - 65kg x12 @6
Will have to start using straps, as I can go heavier
Leg extension, single leg - end of unit elevated 5 inches -
slow tempo
10kg x5
15kg x12 @8
16.25kg x9 @8
SSB Good Morning: - belt - 30kg x10, 40kg x10
50kg x12 @6
55kg x10 @7 (+5kg)
Leg curl, single leg : 10kg x6, 16.25kg x1
explode up, controlled down
16.25kg x10 @8 (+1 rep)
16.25kg x9 @8
Single leg, kneeling deadlift: single dumbbell on opposite side of working leg, supported
50lbs x10 @8 (+5lbs)
Single leg, Romanian deadlift, RDL: single dumbbell on opposite side of working leg, supported
50lbs x10 @8 (+5lbs)
Preacher Hammer curl ISO. single arm: 15lbs 2x45 Seconds @8
----
stretch
-
Thursday 21st March 2024
Whole body sore from yesterday
Rest day
Felt ravenous and ate a ton of food.
Friday 22nd March 2024
Sartorius lower tendons feeling better and better.
Reboot - Week 15, Day 3 - Upper weights
Body Weight: 92.1kg with shoes
Ball circles at wall: front x 30 - 15 each direction, side x30 - 15 each direction
Semi sissy squat ISO, single leg staggered stance, other leg in front: 3x45secs
BBall overhead single arm plank againt wall: 2x45 secs
BBall ball control drills 5 mins
Front plank hold - 33 secs @ RPE 7
Side plank hold staggered stance, opposite hand in air: x 33secs @ RPE 8
glute bridge hold x 33secs @6
rotating sets
Single leg calf raise ISO - BW x 45secs toes out, x45secs toes in
chain dip belt +10kg 2x45secs toes out/in
+12.5kg 2x45secs toes out/in (+2.5kg)
Leg curl ISO - against floor, single leg: @70% effort 4x45secs
Leg extension ISO - single leg: 30 sec hold at top, 20 sec hold at 30 degrees x 5kg
Plates moved towards end of loading arm with collars - 45 sec hold at top, 30 sec at 30 degrees x10kg,
x12.5kg, 12.5kg, 15kg @RPE 7/7/8
Moved the plates towards the end of the loading arm on this Ironmaster plate loaded leg extension bench attachment.
Using two Rogue OSO collars.
Doing this moves the strength curve from hardest at the top, towards the middle of the ROM.
Dumbbell press, rotating grip: 10lbs x10, 15lbs x10, 25lbs x7, 35lbs x5, 40lbs x1
40lbs 2x10 @ RPE 8/9 (+2.5lbs, -2 reps)
moving up to 40lb dumbbells next week
Rotating sets
High angle barbell row: - SLOW, hold at top - 20kg x5
27.5kg x10 - Slow, hold at top. @RPE 8 (+2 reps) 3/10 right lower bicep area pain
27.5kg x10 - Slow, hold at top. @RPE 9 2/10 right lower bicep area pain
Deficit push up: On floor, paused x5
Feet elevated 20 inches - BW x17 @RPE 8 (+1 rep)
might have gotten 18 reps, but I wasn't sure on the rep counting
rotating sets
Single arm dumbbell row, head supported : Elbows out, slow, 3 sec hold at top - 30lbs x10 @8 (+2.5lbs)
Side bend: 40lbs 2x12 @6/7 (+5lbs)
Overhead carry single arm: 20lbs 2x45 secs @8/9
Shoulder height carry single arm: 20lbs 2x45secs @8/9
rotating sets
External and internal rotation, band complex: external rotation reps at waist, shoulder height, diagonals each axis, subscap row
medium band x7 each axis @9
medium band x6 each axis @9
Shoulder rotations against wall, straight arm, towel between hand and wall: 2x12
Chest supported, incline, external and internal rotations: 2.5kg 2x15 @ 5/6
----
stretch
-
Saturday 23rd March 2024
Walk- 24 mins
Achilles felt fine during walk, but some minor aches later that night....
Later that night
Calf raise ISO - two legs 2x 2mins
single leg -2x1min
Sunday 24th March 2024
Averaged 2611 calories, 230g protein, 206g fat, 9g carbs for the week, Carnivore.
This would normally make me get fatter, if I was eating carbs
Yet somehow my waist went down 1/8 inch to 36 5/8 inches
No major change in bodyweight though - 90.3kg this morning
Must be recomping, as I am getting stronger every session.
I will continue the same this week, just follow my hunger and eat till satisfied.
Pile on butter as needed to keep fat levels high.
At Home
QL seated side crunch ISO : 3x 45secs
Jefferson curl: 2.5kg 2x15 slow
Semi sissy squat ISO, single leg staggered stance, other leg straight in front: 3x45 secs
single leg Calf raise ISO:
chain dip belt+10kg x60 Seconds Toes out
+10kg x60 Seconds Toes in
+15kg x60 Seconds Toes out @6
+15kg x60 Seconds Toes in @7
Leg curl ISO against floor, single leg: 3x45 secs
Leg Extension ISO- single leg - Plates moved towards end of loading arm with collars - 45 sec hold at top, 30 sec at 30 degrees x 10kg, 12.5kg, 12.5kg
BBall, upper Calisthenics at WLC outdoor courts - Reboot, Week 16, day 1
Bodyweight with shoes - 92.2kg
Dribbling and ball control drills - 17 mins
Shoot around and practice moves - 30 mins, light
No rapid movements or jumps.
rotating sets
Tricep bench dip warmup - BW x5 slow, paused
Inverted row: - Leg at 90 degrees, supported inverted row - BW x6,
regular - BW x5
BW x17 @RPE 8 (+2 reps)
BW x14 @10
This matches my current all time PR, should surpass it next week :)
Straight bar dips: BW x10 leg supported, BW x5
BW x22 @ RPE 8 (+2 reps) :personal-record:
BW x19 @9
Another 2 reps added!
Will continue going up to 30 reps before adding weight
Hanging pike leg raises: feet to hands - x1
x11 @9 (+1 rep) :personal-record:
x5 @9
damn big drop off on second set
Dips: on corner of fence railing. Controlled - BW x1, x11 @9
L sit: with Bent knee alternating single leg raises x 10secs
Chin up - thick bar BW x5 @10 (+1 rep) last rep 3 inches short
L hang hold: - 10 Seconds @9
-----
stretch
-
Monday 25th March 2024
Both plantaris tendons achey
Rest
Tuesday 26th March 2024
Tendon Rehab -
Calf raise ISO - single leg 2x60secs --> toes out, toes in
Dip belt+10kg x60secs toes out
+15kg 3x45 Seconds --> Toes in,out,in
High angle row ISO : 10kg 3x 45secs - 2/10 right lower brachialis pain
Semi sissy squat ISO, single leg staggered stance, other leg straight in front: 3x45 secs
Leg curl ISO against floor, single leg: 3x45 secs
Leg Extension ISO - single leg - lifted up to top, no eccentric
45 sec hold top, 30 sec at 45 degrees x 10kg, 12.5kg x 2 @8/8.5
-
Wednesday 27th March 2024
Plantaris tendons still achey when cold out of bed, but OK when warmed up.
Reboot - Week 16, Day 2 - Lower weights
Body Weight: 91.4kg with shoes
snatch grip behind the neck press + dislocate stretch with broom x 1 min
Lateral squat ISO:1/4 squat depth 2x45secs
Split squat ISO, rear leg straight: x 45 secs
Calf raise ISO push against wall, sitting on floor, back against wall: @70% 3x45secs
Wall sit - x 45secs
Leg Extension ISO - single leg - lifted up to top, no eccentric - 10kg 2x45 secs @7
Reverse hyper: BW x15
Heel touch downs, single leg, off 8 inch step: slow tempo - BW x10
A. Front plank hold: 30secs
B. Side plank, legs bent: 30secs
C. Glute bridge hold: 30secs
Low bar good morning - 20kg x10
High Bar squat -
Reebok Nano
6 secs down, paused, and controlled up - BW x10
6 secs down, 10 sec paused - 20kg x3, 40kg x2
6 secs down, 5 sec paused - 60kg x2
6 secs down, 3 sec paused - 80kg x2
Oly shoes
5 secs down, 3 sec paused 90kg x1, 100kg x1, 110kg x1
110kg x8 @RPE 8
8 mins rest
belt - 120kg x8 @RPE8.5 (+10kg, -4 reps)
100kg x6 @7
Squats felt much harder today. Regressed a bit
Either bad day, or lack of recovery from the introduction of the leg extension ISOs
rotating sets
Calf raise - single leg - staggered stance - no elevation on floor, SLOW
BW x10
chain dip belt + 10kg x12 @ RPE 5
+15kg x15 @RPE 6
+17.5kg x15 @6
Tibilias Wall raise - standing warmup in oly shoes - BW x5
against side of car, in oly shoes - hold at top - BW x3
BW x15 @RPE 9 (+1 rep)
BW x14 @9
Romanian Deadlift - 20kg x10. 40kg x10
60kg x10 @5
hookgrip - 65kg x15 @6
Leg extension, single leg - end of unit elevated 5 inches - Plates shifted to end of arm
slow tempo
10kg x5
12.5kg x9 @8.5
12.5kg x8 @8
Shifting the plates to end of loading arm makes the whole range of motion feel harder, instead of just the top.
Big reduction in load and reps
Rotating sets
SSB Good Morning: - belt - 30kg x10, 40kg x10
50kg x10 @6
60kg x11 @7 (+5kg)
Went up another 5kg and it felt OK. Using 50% of Squat main set feels about right
Leg curl, single leg : - Plates shifted to end of arm - 10kg x5 (Warm up)
explode up, controlled down
Plates shifted to end of arm - 12.5kg x3, x10 @9
normal - 16.25kg x10 @8.5
Single leg, kneeling deadlift: single dumbbell on opposite side of working leg, supported
50lbs x10 @7
Single leg, Romanian deadlift, RDL: single dumbbell on opposite side of working leg, supported
50lbs x10 @8
Jefferson Curl - controlled 15kg x15 @6
----
stretch
-
Thursday 28th March 2024
Not as sore as I usually am from yesterday's session. Erectors and right QL pretty sore though.
Achilles feeling improved after yesterday's session.
So the combined leg press style calf raise pushes against wall, and regular calf raises seems to be working well
There is no more inflammation around the heel on either side of the achilles, when pressed with my fingers.
Current change has been to add a days rest between each heavy tendon session, and it appears to be working better.
I tried stretching my calves on a step, but still keeping most of my weight on the other leg.
And it was pain free, so did 2x1min stretches.
Already been doing bent knee ones, on regular floor, which do not bother the achilles insertion.
Friday 29th March 2024
Achilles feeling good after yesterday's stretches
So advanced things into full range stretched calf raises today.
Kept it to two legs, and it was pain free.
Will advance to single leg ones in time.
Reboot - Week 16, Day 3 - Upper weights
Body Weight: 91.4kg with shoes
Ball circles at wall: front x 30 - 15 each direction, side x30 - 15 each direction
BBall overhead single arm plank againt wall: 2x45 secs
BBall ball control drills 5 mins
Calf raise ISO push against wall, sitting on floor, back against wall: 70% effort
45 Seconds Toes out
45 Seconds Toes in
45 Seconds Toes out
45 Seconds Toes in
Semi sissy squat ISO, single leg staggered stance, other leg in front: 3x45secs
Leg curl ISO - against floor, single leg: @70% effort 4x45secs
Front plank hold - 33 secs @ RPE 7
Side plank hold staggered stance, opposite hand in air: x 33secs @ RPE 8
glute bridge hold x 33secs @6
rotating sets
Leg extension ISO - Plates moved towards end of loading arm with collars -
feet rotated outwards
45 sec hold at top, 30 sec at 45 degrees x 5kg, 10kg, 11.25kg, 11.25kg @ RPE 7
Rotated feet outwards for the top hold, seems to load the sartorius better and feels harder
Dumbbell press, rotating grip: 10lbs x10, 15lbs x10, 25lbs x9, 35lbs x6, 40lbs x1
40lbs 2x11 @ RPE 8.5/9 (+1 rep)
Calf raise- full range stretched, slow BW x12
chain dip belt +5kg x12
Felt good, and not too hard. Was tempted to use 10kg, but will be patient and see how the achilles feel tomorrow.
Rotating sets
High angle barbell row: - SLOW, hold at top - 20kg x8
27.5kg x11 - Slow, hold at top. @RPE 8.5 (+1 rep) 3/10 right brachialis pain on last 2 reps
27.5kg x11 - Slow, hold at top. @RPE 9 2/10 brachialis pain on last 2 reps
Improving, pain only came in on last few reps.
Deficit push up: On floor, paused x5
Feet elevated 20 inches - BW x18 @RPE 8 (+1 rep)
That was brutal, the burn on the last 3 reps!
rotating sets
Incline bench, Chest supported dumbbell rows Elbows out, slow, - 35lbs x1, x12 @9
Side bend: 45lbs 2x12 @7 (+5lbs)
Overhead carry single arm: 20lbs x45 secs, 17.5lbs x 45 secs @9
Waiters carry single arm: 17.5lbs 2x45secs @8/9
rotating sets
External and internal rotation, band complex: external rotation reps at waist, shoulder height, diagonals each axis, subscap row
medium band x8 each axis @9
Chest supported, incline, external and internal rotations: 5kg x15 @8
Sit in bottom of full squat: 2 mins - 1 min narrow heels off floor, 1min wide relaxed
Jefferson curl:- controlled - 10kg x20 @5
-
Saturday 30th March 2024
Posterior chain was on fire last night from the Jefferson curls, but much better today
Achilles feeling good.
First time in 2 years completely pain free cold out of bed.
It's like the chicken and egg thing - stretching the inflamed tendon insertion causes pain so you avoid stretching it.
But then tight calf muscle causes pain due to pulling on the tendon.
That explains why it hurts when getting out of bed or after sitting for a while, when muscle get cold, short and stiff, and then fine after standing for a bit.
Did more calf stretches
Sunday 32st March 2024
Erectors and right QL feel finally feel good.
I think due to the side bends and Jefferson curls.
Good mornings and RDLs didn't help, I think due to the spine not flexing...
Achilles felt good today, even post session, especially after getting out of the car back at home.
Things finally turning around, now to to wait for the Sartorius tendons to heal....
At Home
Semi sissy squat ISO, single leg staggered stance, other leg straight in front: 3x45 secs
Calf raise ISO push against wall, sitting on floor, back against wall: 70% effort
45 Seconds Toes out
45 Seconds Toes in
45 Seconds Toes out
45 Seconds Toes in
Sartorius lying on back, single leg ISO pull, against opposite foot: 70% effort - 3x45 secs
Leg Extension ISO- single leg - Plates moved towards end of loading arm with collars - hold at top, toes turned out - 45secs x 10kg, 11.25kg, 12.5kg, 13.75kg
BBall, upper Calisthenics at WLC outdoor courts - Reboot, Week 17, day 1
Bodyweight with shoes - 91.6kg
Dribbling and ball control drills - 15 mins
Shoot around and practice moves - 30 mins, light to medium
- Some easy single leg jump form practice, on both left and right legs
Sit in bottom of full squat: 2 mins
Went harder today, and even a single accidental jump landing on the balls of my feet - no pain from patella or achilles, unlike how I felt 17 weeks ago.
Even Sartorius lower insertions did not twinge.
I also did some gentle single leg jump practice.
Up till now I have always planted my takeoff leg, straight ahead and slightly bent.
This puts a ton of force on the patella tendon...
Today I used the form John Evans shows below - where you plant the leg, toes outwards, with the leg going across the mid line, and straight.
This puts the tension on VMO and hips, much stronger. Like using a Pole Vault
Should allow much faster approach and takeoff speeds
See 10:40
http://www.youtube.com/watch?v=At0Or9hUytU
rotating sets
Tricep bench dip warmup - BW x5 slow, paused
Inverted row: - Leg at 90 degrees, supported inverted row - BW x6,
regular - BW x5
BW x19 @RPE 8.5 (+2 reps) :personal-record:
BW x16 @10
Sweet
Straight bar dips: BW x10 leg supported, BW x5
BW x24 @ RPE 9.5 (+2 reps) :personal-record:
BW x20 @9
Once I get to 30 reps, then my bodyweight is like 30% of 1RM :)
Backward walk - 1 minute x 4 sets
Hanging pike leg raises: feet to hands - x1
x12 @9.5 (+1 rep) :personal-record:
x6 @10
Still with the big drop off on second set
Dips: on corner of fence railing. Controlled - BW x1, x12 @9
L sit: in Bent knee leg raise position, alternating single leg extensions x 10secs
Chin up - thick bar BW x5 @10 (+3 inches on last rep)
L hang hold: - 10 Seconds @10
-----
Walking: 12 mins - with 2.5 min backwards walk up 30 degree slope
-
Monday 1st April 2024
A little beat up feeling all over
Mild aches on plantaris tendons.
Right achilles fine, left side some ache when pressed
Tendon Rehab - Recovery
QL seated side crunch ISO : x30secs, 2x45secs
Wall Sit 3x45secs - Sartorius insertion aches
Calf raise ISO push against wall, sitting on floor, back against wall:
45 Seconds Toes out
45 Seconds Toes in
45 Seconds Toes out
45 Seconds Toes in
High angle row ISO : 10kg x 45secs,
20kg 2x45secs, x55secs - 2/10 right brachialis pain
Last week 10kg hurt a bit, no pain this week, so doubled load, and it was OK till last set
So improving
Calf raise ISO - single leg Dip belt+10kg x 45secs
+10kg x45secs toes out
+15kg 2x45 Seconds --> Toes in,out
Sartorius lying on back, single leg ISO pull against opposite foot: 3x45secs
Leg Extension ISO - single leg - lifted up to top, no eccentric - 45secs x 5kg, 10kg, 12.5kg, 15kg @RPE 8
Tuesday 2nd April 2024
Feeling a lot better
stretches for whole body
Sartorius lying on back, single leg ISO pull against opposite foot: 3x45secs
-
Wednesday 3rd April 2024
Reboot - Week 17, Day 2 - Lower weights
Body Weight: 91.6kg with shoes
snatch grip behind the neck press + dislocate stretch with broom x 1 min
Split squat ISO, rear leg straight: x 45 secs
A. Front plank hold: 30secs
B. Side plank, legs bent: 30secs
C. Glute bridge hold: 30secs
Calf raise ISO push against wall, sitting on floor, back against wall: @70% 3x45secs
Bird Dog - x 10 each side
Heel touch downs, single leg, off 8 inch step: slow tempo - BW x10
Leg Extension ISO - single leg - lifted up to top, no eccentric - 45secs x 10kg, 12.5kg, 12.5kg @7
Hang power clean - 20kg 2x5
Low bar good morning - 20kg x10
High Bar squat -
Reebok Nano
6 secs down, paused, and controlled up - BW x10
6 secs down, 10 sec paused - 20kg x3
6 secs down, 5 sec paused - 40kg x2, Normal - 40kg x3
4 secs down, paused - 60kg x2, Normal 60g x3
Slow, paused first rep - 75kg x3
Oly shoes
Slow, paused first rep - 90kg x3
4 sec down - 100kg x2, x1, 110kg x1
110kg x10 @RPE 9 (+1 rep)
8 mins rest
belt - 110kg x9 @RPE 8.5
6 mins rest
90kg x12 @9
I don't know what is going on with my squats, but it felt hard again like last week.
2 weeks ago I did 110kg x12 with a belt and it felt so much easier.
Couldn't even improve on my beltless set today
rotating sets
Calf raise - single leg - staggered stance - full range stretched, SLOW
BW x12 @ REP 8
chain dip belt + 5kg x10, x10 @ RPE 8/9
Tibilias Wall raise - standing warmup in oly shoes - BW x5
against side of car, in oly shoes - hold at top - BW x5
BW x15 @RPE 8
BW x15 @9
Romanian Deadlift - 20kg x10. 40kg x10
60kg x10 @5
hookgrip - 70kg x12 @7 (+5kg)
Leg extension, single leg - end of unit elevated 5 inches - Plates shifted to end of arm
slow tempo
10kg x6
12.5kg x10 @8.5
15kg x10 @9
Rotating sets
SSB Good Morning: - belt - 30kg x13, 40kg x10, 50kg x10
60kg x10 @7
Leg curl, single leg : - 10kg x6, 15kg x5
explode up, controlled down
16.25kg x11, x11 @9/9.5
Single leg, kneeling deadlift: single dumbbell on opposite side of working leg, supported
55lbs x10 @7 (+5lbs)
Single leg, Romanian deadlift, RDL: single dumbbell on opposite side of working leg, supported
55lbs x10 @8 (+5lbs)
Jefferson Curl - controlled 7.5kg x6, 12.5kgx15 @7
Crazy erector and QL burn!
High angle row ISO : 20kg 3x45secs 1/10 right brachilias pain
Pain decreasing
----
stretch
-
Thursday 28th March 2024
Sore quads and posterior chain
Single Leg wall sit ISO - 1/4 squat - 2x 45secs
Good load for the whole leg and tendons, but without any compression on the patella
Friday 5th April March 2024
Big reduction in soreness
Weighed 88.8kg this morning equal to my current lowest so far, but waist was 36.5 inches.
Starting to lean down again, after a month of above maintenance to ramp the metabolism back up again
Morning
Single Leg wall sit ISO - 1/4 squat, heels off the floor - pushing down at 50% effort - 2x 45secs
OK this really loads up the soleus!
Reboot - Week 17, Day 3 - Upper weights
Body Weight: 90.8kg with shoes
Ball circles at wall: front x 30 - 15 each direction, side x30 - 15 each direction
BBall overhead single arm plank againt wall: 2x45 secs
BBall ball control drills 5 mins
Calf raise ISO push against wall, sitting on floor, back against wall: 70% effort
45 Seconds Toes out
45 Seconds Toes in
45 Seconds Toes out
45 Seconds Toes in
Sartorius lying on back, single leg ISO pull, against opposite foot: 3x45secs
Front plank hold - 33 secs @ RPE 7
Side plank hold Bent knee abducted - 33secs @ RPE 7
glute bridge hold x 33secs @6
rotating sets
Leg extension ISO - Plates moved towards end of loading arm with collars -
30 sec hold at top, 20 sec at 20 degrees x 10kg, 15kg, 17.5kg, 20kg @ RPE 8
Calf raise - single leg- Staggered stance, full range stretched, SLOW - BW x10
chain dip belt +5kg x10 @6
+7.5kg x12 @8
Dumbbell press, rotating grip: 10lbs x10, 15lbs x10, 25lbs x9, 35lbs x6, 40lbs x1
40lbs 2x12 @ RPE 8.5/9.5 (+1 rep)
Will go up to 45lbs for first set next week
Leg curl ISO - single leg, at 45 degrees - 5kg 2x45secs @ RPE 8
Rotating sets
Deficit push up: On floor, paused x5
Feet elevated 20 inches - BW x19 @RPE 9 (+1 rep)
High angle barbell row: - SLOW, hold at top - 20kg x8
controlled
30kg x10 Controlled @5
40kg x10 Controlled @6
50kg x10 Controlled @7. 2/10 right brachialis pain on last 3 reps
50kg x10 Controlled @7. 2/10 right brachialis pain
Wood chop ISO push : 70% effort - 2x45secs
Side bend: 35lbs x5, 50lbs 2x12 @7 (+5lbs)
Overhead carry single arm: 15lbs x 45 secs @8
Single arm dumbbell row - head supported, controlled, elbows out - 35lbs x10
45lbs x10,
55lbs x10 @7
60lbs x10 @7. 2/10 right brachialis pain on last half reps
Sit in bottom of full squat: - 1.5 mins narrow, heels off floor. 1.5 mins normal relaxed
Jefferson curl:- controlled - 10kg x5, 15kg x15 @5
External and internal rotation, band complex: external rotation reps at waist, shoulder height, diagonals each axis, subscap row
medium band x8 each axis @9
-
Saturday 8th April 2024
rest
stretching for whole body
Sunday 7th April 2024
Still feeling sore all over
Disturbed sleep, so not a good day.
At Home
Sartorius lying on back, single leg ISO pull, against opposite foot: 70% effort - 3x45 secs
Calf raise ISO push against wall, sitting on floor, back against wall: 70% effort
45 Seconds Toes out
45 Seconds Toes in
45 Seconds Toes out
45 Seconds Toes in
BBall, upper Calisthenics at WLC outdoor courts - Reboot, Week 18, day 1
Bodyweight with shoes - 90.9kg
Wall sit, single leg. heels off the floor : 2x45 secs
Dribbling and ball control drills - 15 mins
Shoot around and practice moves - 35 mins, light to medium
Added in some low effort single leg layups
Lower Sartorius tendons no longer twinging on cuts
Sit in bottom of full squat: 3 mins - 1.5 mins narrow heels off the ground, 1.5 mins wide relaxed
Elastic work
4 rounds x half court length
1) Easy jogging
2) Calf raise walks
rotating sets
Tricep bench dip warmup - BW x5 slow, paused
Inverted row: - Leg at 90 degrees, supported inverted row - BW x6,
regular - BW x5
BW x20 @RPE 10 - last rep 3 inches short
BW x12 @9
Straight bar dips: BW x10 leg supported, BW x5
BW x26 @ RPE 9.5 (+2 reps) :personal-record:
BW x21 @9
Backward walk - 1 minute x 4 sets
Hanging pike leg raises: feet to hands - x1
x12 @9
x5 @9
Same as last week, but lower RPE
Dips: on corner of fence railing. Controlled - BW x1, x14 @9.5
L sit: in Bent knee leg raise position, alternating single leg extensions x 10secs
Chin up - thick bar BW x5 @10
L hang hold: - 10 Seconds @10
-----
Walking: 12 mins - with 2.5 min backwards walk up 30 degree slope
-
Monday 8th April 2024
achey all over
Both Plantaris tendons mildly achey. Right inner achilles area slightly sore, but no inflammation
Tendon Rehab - Recovery
Leg curl, ISO against floor, single leg: 70% effort 3x45secs
Wood chop ISO push : 70% effort 3x45secs
Calf raise ISO push against wall, sitting on floor, back against wall: 70% effort -
45 Seconds Toes out
45 Seconds Toes in
Sartorius lying on back, single leg ISO pull, against opposite foot: 70% effort 3x45secs
Wall Sit single leg, heels off floor, 1/4 squat, pushing into floor at 50% effort - 2x45secs
High angle row ISO : 20kg 3x45secs @7
No right brachialis pain, so might go up in weight next time, but this is already not that easy
Reverse curl ISO : 20kg x 45secs @9
Hammer curl ISO, single arm : 15lbs x 45secs
Calf raise ISO - single leg
Dip belt +15kg 2x45secs -- toes out/in
2/10 right inner achilles ache on toes out
+20kg 2x45 Seconds -- Toes in/out
1/10 right inner achilles ache on toes out
Leg Extension ISO - single leg - plates moved towards end of arm - lifted up to top, no eccentric -
30 sec hold at top, 20 sec hold at 20 degrees x 10kg, 15kg, x20kg @8
20kg feels pretty hard
Jefferson curl: controlled - 10kg x6, 15kg x15 @5
External and internal rotation, band complex: - external rotation reps at waist, shoulder height, diagonals each axis, subscap row
light band x5 reps each axis
medium band x5 reps each axis
chest supported, incline, external and internal rotations: 2.5kg x8 @7
1.25kg x12 @7
Tuesday 9th April 2024
stretches for whole body
Reverse step down - on stairs, heels off the floor - SLOW 2x45secs
Bent knee calf raise - single leg, on stairs, 50% ROM - SLOW 2x8 -- left foot with the plantar fasciitis ache half way up
Sartorius lying on back, single leg ISO pull against opposite foot: 2x45secs
-
Wednesday 10th April 2024
Reboot - Week 18, Day 2 - Lower weights
Body Weight: 90.8kg with shoes
snatch grip behind the neck press + dislocate stretch with broom x 1 min
Split squat ISO, rear leg straight: x 30 secs
Calf raise ISO push against wall, sitting on floor, back against wall: @70% 3x45secs - toes out/neutral/toes in
Sartorius lying on back, single leg ISO pull, against opposite foot: 2x45secs
Leg curl, ISO against floor, single leg: 2x45secs
A. Front plank hold: 30secs
B. Side plank, legs bent: 30secs
C. Glute bridge hold: 30secs
Heel touch downs, single leg, off 8 inch step: slow tempo - BW x10
Reverse hyper: BW x15
Split squat: Front foot elevated 5 inches - BW x12 - Progressively lower, then 30 sec stretch at bottom
Hang power clean - 20kg 2x5
Good morning - high bar - down to parallel 20kg x10
Power clean:
30kg x6 - 1 from floor, 3 hang, 2 floor
30kg x7 - 1 from floor, 3 hang, 3 floor
High Bar squat -
Reebok Nano, controlled, first 2 reps paused - 20kgx10, 40kg x5, 60kgx6, 75kgx6
75kg x2
Oly shoes, controlled, first 2 reps paused - 90kg x5
normal - 90kg x1, 105kg x2, 115kg x1
110kg x10 @RPE 8.5
8 mins rest
belt - 120kg x7 @RPE 8.5
6 mins rest
120kg x5 @9.5
Squats were going so well up until 2 weeks ago, but now it's stagnant....
I'm doing enough and pushing hard, so I can only put it down to only recovering back to baseline or a little lower, rather than improving.
So I dropped all the single leg stuff I do towards the end, as they are mentally tiring and quite taxing.
Calf raise ISO:
chain dip belt + 10kg x45 Seconds - Toes out
+20kg x45 Seconds - Toes out - 3/10 right inner achilles pain on first 10 secs
+20kg x45 Seconds - Toes out - 2/10 right inner achilles pain on first 10 secs
rotating sets
Calf raise - single leg - staggered stance - full range stretched, SLOW
BW x6
chain dip belt + 20kg x10, x10 @ RPE 8/9
Tibilias Wall raise - standing warmup in oly shoes - BW x6
against side of car, in oly shoes - hold at top - BW x5
BW x16 @RPE 9 (+1 rep)
BW x16 @9.5
Romanian Deadlift - Lower down to inch off the floor - 20kg x6, 40kg x8
60kg x8 @6
hookgrip - 70kg x8 @7
Leg extension, single leg - end of unit elevated 5 inches - Plates shifted to end of arm
leaning back, slow tempo
10kg x6
15kg x10 @9
17.5kg x10 @9.5
High angle row ISO : 20kg x45secs
22.5kg x45 Seconds @8 - starting to shake a little
22.5kg x45 Seconds @9 - starting to shake a little
Rotating sets
Good Morning - high bar - with squat pad, belt - lower down to parallel - 20kg x8,
40kg x10 @6
45kg x10 @7
Changed things up from SSB to straight bar with pad, and lowering down lower.
Crazy hamstring stretch!
Leg curl, single leg : - 10kg x6, 15kg x5
explode up, controlled down
16.25kg x11 @9.5
Jefferson Curl - controlled 7.5kg x6, 15kgx13 @7 (+2.5kg)
----
stretch
Posterior chain feels smoked!
-
Thursday 11th April 2024
Pretty sore quads, calves and posterior chain
My right inner achilles insertion area didn't like what I did yesterday... Still not ready for heavy full range calf raises yet
Right QL is full good now, and my erectors no feel badly trashed.
Thanks to sidebends and Jefferson curls.
Calf raise ISO - single leg - BW 4x45secs
Friday 12th April March 2024
Soreness down to 25%, but right inner achilles still aches.
Felt fine today after the ISOs, and the calf raises on the floor were pain free
I guess today is no longer fully upper body anymore...
I wanted to squat today to try a wider stance, as my femurs are longer than my shins, causing me to lean over much more.
Putting more stress on my lower back, and I have been good morning my squats a lot lately
The wider stance made it much easier get lower and spring out of the bottom, and lower back felt no stress at all.
(https://i.imgur.com/feGj2Zx.jpg)
Reboot - Week 18, Day 3 - Upper weights
Body Weight: 91kg with shoes
Ball circles at wall: front x 30 - 15 each direction, side x30 - 15 each direction
BBall overhead single arm plank againt wall: 2x45 secs
BBall ball control drills 5 mins
Calf raise ISO push against wall, sitting on floor, back against wall: 70% effort
45 Seconds straight
45 Seconds Toes out
45 Seconds straight
45 Seconds Toes out
Sartorius lying on back, single leg ISO pull, against opposite foot: 3x45secs
Leg curl, seated ISO against floor, single leg: 3x45secs
Front plank hold - 33 secs @ RPE 7
Side plank hold Bent knee abducted - 33secs @ RPE 7
glute bridge hold x 33secs @6
rotating sets
Leg extension ISO - Plates moved towards end of loading arm with collars, leaning back
toes out, 30 sec hold at top, 20 sec at 45 degrees x 10kg, 15kg, 17.5kg @ RPE 8
Calf raise - single leg- Staggered stance, on floor, heel never touching, SLOW - BW x5
chain dip belt +5kg x10 @6
+10kg x 30sec hold +12 reps
Dumbbell press, rotating grip: 10lbs x10, 15lbs x10, 25lbs x9, 35lbs x6, 45lbs x1
45lbs 2x8 @ RPE 8/9 (+5lbs, -4 reps)
That 5lbs jump feels huge!
Rotating sets
Heel touch downs, single leg, off 8inch step: BW x12
High bar squat: - wider stance - Reebok Nano - 20kg x10, 60kg x8, 75kg x8
Oly shoes -
75kg x6, x4
90kg x3, x4
+Belt
90kg x10 @6.5
Nano+belt
90kg x3
High angle barbell row: - controlled - 20kg x10, 40kg x6
50kg x11 @8. 2/10 right brachialis pain on last rep
50kg x11 @8. 1/10 right brachialis pain
Deficit push up: On floor, paused x5
Feet elevated 20 inches - BW x20 @RPE 9 (+1 rep)
Single arm dumbbell row - head supported, controlled, elbows out - 45lbs x6
60lbs x12 @8 - 3/10 right brachialis pain on last 2 reps
Wood chop ISO push : 70% effort - 2x45secs
Side bend: 35lbs x6, 60lbs 2x12 @8 (+5lbs)
Rotating sets
Scarecrow external rotation: 1kg x20, 2.5kg x20 @6
Subscapularis rotations, lying on back: 1kg x20, 2.5kg x20 @6
Leg extension, single leg, plates shifted towards end of arm, Leaning back, controlled - 10kg x12
Jefferson curl:- controlled - 10kg x6, 17.5kg x15 @8
----
stretch
-
Saturday 13th April 2024
Some aches but overall not as sore as I expected from yesterday
stretching for whole body
Sartorius lying on back, single leg ISO pull, against opposite foot: 2x45secs
Wall sit, single leg. heels off the floor : pushing into wall at 70% 1/4 squat - 2x45secs
Going for minimum effective dose and higher frequency
Sunday 14th April 2024
Fatloss cycle 1 - Week 1
Height - 5'8.5"
Weighed - 88.1kg (-0.5) Macrofactor app trend weight - 89kg (-0.5)
Waist - 36 1/8 inches (-0.25)
Hip = 41.75 (-0.25)
Upper thigh = 26 3/8 (-1/8)
Total loss so far - weight 0.5kg Waist 0.25 inches
Scale weight was from yesterday, my lowest of the week.
I estimate I'm around 22% bodyfat
Carnivore diet - averaged 2012 calories for the week - 180g protein, 131g fat, 9g carbs
- just cut down on the added butter/lard/beef dripping on rest days
Macrofactor says my TDEE is around 2567 calories and rising
While TDEE Calculator android app has me at 2836 calories using a 4 week moving average
But this tends to rise and fall depending on how much I eat, so the body is always adapting to food intake.
Been thinking of adding 1 super low calorie PSMF style day each week, cutting the fat below 100g
-
Sunday 14th April 2024
Feeling decent and strong, but some low level DOMs all over
last night -
Wall sit, single leg. heels off the floor : pushing into wall at 70% 1/4 squat - 2x45secs
This morning while lying in bed
Sartorius lying on back, single leg curl ISO pull, against opposite foot: 2x45secs
Soft tissue work for whole body - muscles felt deep aches
BBall, upper Calisthenics at WLC outdoor courts - Reboot, Week 19, day 1
Bodyweight with shoes - ?
Wall sit, single leg. heels off the floor : pushing into wall at 70% 1/4 squat - 2x45secs
BBall overhead single arm plank against wall: 2x45secs
Sartorius seated leg curl, feet pushed together ISO: st 70% effort - 2x45secs
Dribbling and ball control drills - 15 mins
Shoot around and practice moves - 35 mins, light to medium
Jumps: - 20 mins worth of jumps and dunks on 8 feet netball rim - Single leg and 3 step 2 legged jumps off both plants.
A few jumps against 9 feet backboard - 9'4" standing, and 9'6" off a few steps
7'4" reach so 24 inch standing vertical, and 26 off a few steps, left/right plant
I didn't intend to jump, but it somehow happened after practicing single leg layups on the 8 feet netball rims, as the main courts were all busy.
Patella, achilles and sartorius did not hurt, so I got more intense... and the next thing you know I'm full on jumping...
I haven't jumped hard in over a year and I am pleasantly surprised how well I did for 53 years old :o
Nothing felt alien or bad. I don't feel any different to when I was younger
Once I get under 80kg I should be back to rim level
Both patella tendons did get achey after a while though.... see how I feel tomorrow...
Sit in bottom of full squat: 3 mins - 1.5 mins narrow heels off the ground, 1.5 mins wide relaxed
rotating sets
Tricep bench dip warmup - BW x5 slow, paused
Wall sit, single leg. heels off the floor :pushing into wall at 70% 1/4 squat - 2x45secs
Inverted row: - Leg at 90 degrees, supported inverted row - BW x6,
regular - BW x5
BW x20 @RPE 10 - last rep 3 inches short
BW x10 @10
Same as last week, progress stalled for 2 weeks now - calorie deficit most likely
Straight bar dips: BW x10 leg supported, BW x5
BW x27 @ RPE 10 (+1 rep) :personal-record:
paused - BW x13 @9
Backward walk - 1 minute x 4 sets
Hanging pike leg raises: feet to hands - x1
x7 @8
x4 @10
Dang down 5 reps :o
Maybe due to jump/dunk fatigue - I did do a lot of inbetween the leg stuff
Dips: on corner of fence railing. Controlled - BW x1, x10, x8 @9
L hang Chin up BW x3, x2 @9
Walking: 11 mins - with 2.5 min backwards walk up 20 degree slope
-
Monday 15th April 2024
Quads and erectors pretty sore early in the day, but much better later on
Achilles/plantris tendons felt good out of bed, for the first time in a while and after jumping!
What a difference from last week. What I've been doing lately seems to working
Patella tendons also OK, despite the aches after jumps yesterday.. maybe the ISOs I did straight after helped.
Sartorius also no worse, but still a little achey.
Right QL also feeling good, finally healing up, after lingering for months
Tendon Rehab - Recovery
Sartorius seated leg curl, feet pushed together ISO: on stairs - 70% effort 3x45secs
Calf raise ISO push against wall, sitting on floor, back against wall: 70% effort -
45 secs - straight
45 Secs - Toes out
45 Secs - Toes in
Wall Sit single leg, heels off floor, 1/4 squat, pushing into floor at 70% effort - 3x45secs
Wood chop ISO push : 70% effort 3x45secs
Sartorius lying on back, single leg ISO pull, against opposite foot: 70% effort 2x45secs
High angle row ISO :
20kg x45 Seconds - 2/10 right brachilias pain
20kg x45 Seconds - 2/10 right brachilias pain
20kg x45 Seconds - 1/10 right brachilias pain towards end
Calf raise ISO - single leg
Dip belt +20kg 2x45secs -- toes out/in
+25kg 2x45 Seconds -- Toes in/out
No achilles discomfort even with 5kg jump to 25kg, which still feels OK, will try 30kg next week.
Hammer curl ISO, single arm : 15lbs x 45secs @9
10lbs x45secs @7
Leg Extension ISO - single leg - plates moved towards end of arm - lifted up to top, no eccentric -
30 sec hold at top, 20 sec hold at 20 degrees x 10kg, 15kg, x20kg @8
External and internal rotation, band complex: - external rotation reps at waist, shoulder height, diagonals each axis, subscap row
medium band x10 reps each axis
Jefferson curl: controlled - 10kg x6, 15kg x15 @5
-
Tuesday 16th April 2024
Repeated 3 times, every 6 hours.
Sartorius lying on back, single leg ISO pull, against opposite foot: 70% effort - 2x45secs
Sartorius seated leg curl, feet pushed together ISO: on stairs - 70% effort 1x45secs
Wall Sit single leg, heels off floor, 1/4 squat, pushing into floor at 70% effort - 2x45secs
last session added -
Hammer curl/tricep extension combo ISO - 2x45secs
Wednesday 17th April 2024
Ankles achey from all the single leg wall sits with heel off the floor.
Reboot - Week 19, Day 2 - Lower weights
Body Weight: 90.7kg with shoes
snatch grip behind the neck press + dislocate stretch with broom x 1 min
Split squat ISO, rear leg straight: x 30 secs
Calf raise ISO push against wall, sitting on floor, back against wall: @70% 3x45secs - toes out/neutral/toes in
Sartorius seated leg curl, feet pushed together combo ISO: 3x45secs
A. Front plank hold: 33secs
B. Side plank, legs bent and abducted: 33secs
C. Glute bridge hold: 33secs
Leg Extension ISO - single leg - plates moved towards end of arm -
30 sec hold at top, 20 sec hold at 45 degrees x 10kg, 12.5kg
Heel touch downs, single leg, off 8 inch step: slow tempo - BW x10
Split squat: Front foot elevated 5 inches - BW x12 - Progressively lower, then 30 sec stretch at bottom
Hang power clean - 20kg x6 - 3 low hang, 3 high hang
Good morning - low bar - down to parallel 20kg x10
Power clean:
30kg x6 - 1 from floor, 3 hang, 3 floor
35kg x6 - 1 from floor, 3 hang, 3 floor
35kg x6 - 1 from floor, 3 hang, 3 floor
High Bar squat -
Reebok Nano, controlled, light band around knees - 20kgx10, 40kg x5, 60kg x5, 75kg x5
Oly shoes, controlled, light band around knees - 90kg x3
Oly shoes, belt, 4 secs down - 100kg x2, 110kg x1, 120kg x1,
130kg x1 @ RPE 8
5 mins rest
100kg x5 @RPE 8
80kg x10 @6.5
80kg x11 @8.5
Looks like my strict, upright, no good morning squat e1RM is around 135-140kg
And so my vertical jump, as tested on Sunday, lines up with that.
Need more quad strength, and meat on them.
So will add Safety bar squats in my upper session for sub maximal high reps
rotating sets
Calf raise ISO:
chain dip belt + 20kg x45 Seconds - Toes out
+20kg x45 Seconds - Toes in
+25kg x45 Seconds - Toes out
+25kg x45 Seconds - Toes in
No pain, but foot muscles got quite tired
Tibilias Wall raise - standing warmup in oly shoes - BW x6
against side of car, in oly shoes - hold at top - BW x6
BW x17 @RPE 9 (+1 rep)
BW x17 @9.5
Romanian Deadlift - Lower down to inch off the floor - 20kg x6, 40kg x8, 60kg x8
hookgrip - 70kg x8 @6
Straps - 75kg x8 @6.5
Leg extension, single leg - end of unit elevated 5 inches - Plates shifted to end of arm
leaning back, slow
10kg x6
15kg x8 @7
20kg x9 @9
Hammer curl ISO, single arm 15lbs 2x 45secs @7
Rotating sets
SSB Good Morning - belt - lower down to parallel - 30kg x10,
40kg x10 @6
50kg x10 @8
Damn, core working overtime on these, at parallel
Calf raise - single leg -
chain dip belt + 15kg x12, x12 @ RPE 6/7
Leg curl, single leg : - Plates shifted to end of arm - SLOW - 5kg x10, 6.25kg x9 @9
Jefferson Curl - controlled 7.5kg x6, 15kgx15 @8
----
stretch
-
Thursday 18th April 2024
Moderate amount of soreness all over
Did the usual ISOs several times throughout the day
Friday 19th April March 2024
Ankles and tibs feeling achey from the single leg wall sits, with heel off the floor....
Reboot - Week 19, Day 3 - Upper weights
Body Weight: 90.2kg with shoes
Ball circles at wall: front x 30 - 15 each direction, side x30 - 15 each direction
BBall overhead single arm plank againt wall: 2x45 secs
BBall ball control drills 5 mins
Lateral squat ISO: 1/4 squat depth - 3x 30secs
Calf raise ISO push against wall, sitting on floor, back against wall: 70% effort
45 Seconds straight
45 Seconds Toes out
45 Seconds straight
45 Seconds Toes out
Sartorius seated leg curl feet push together ISO: on stairs - 3x45secs
Front plank hold - 33 secs @ RPE 7
Side plank hold Bent knee abducted - 33secs @ RPE 7
glute bridge hold x 33secs @6
Leg extension ISO - Plates moved towards end of loading arm with collars, leaning back
30 sec hold at top, 20 sec at 45 degrees x 10kg, 15kg, 15kg @ RPE 7
Heel touch downs, single leg, off 8inch step: BW x12
rotating sets
Calf raise - single leg- Full range, SLOW - BW x10
Staggered stance, on floor, heel never touching floor, controlled -
chain dip belt +10kg x10, +15kg x10, 20kg x10 @6
Dumbbell press, rotating grip: 10lbs x10, 15lbs x10, 25lbs x9, 35lbs x6, 45lbs x1
45lbs 2x9 @ RPE 8.5/9.5 (+1 rep)
Tweaked right upper trap on last set....
Safety bar squat: - Goblet squat warmup - 5kg x10
Reebok Nano - controlled - 30kg x10
With a few Hatfield and paused reps - 40kg x10, Oly shoes - 50kg x6, 60kg x11 @RPE 8
Belt -
50kg x10 @6
55kg x10 @7.5
Rotating sets
High angle barbell row: - controlled - 20kg x10, 40kg x6
50kg x13 @8.5 3/10 right brachialis pain on last 2 reps (+2 reps)
50kg x12 @8.5 2/10 right brachialis pain on last rep
Will cap the reps at 10 next week to avoid the pain...
Deficit push up: On floor, paused x5
Feet elevated 20 inches - BW x3, x21 @RPE 9 (+1 rep)
Single arm dumbbell row - head supported, controlled, elbows out - 45lbs x6
60lbs 2x9 @6.5
stopping short to avoid right brachialis pain, but added an extra set
Wood chop ISO push : 70% effort - 2x33secs
Side bend: 35lbs x6, 60lbs x13 @8 (+1 rep)
65lbs x10 @8
Rotating sets
Scarecrow external rotation: 2.5kg x20, 3.5kg x10 @8
Subscapularis rotations, lying on back: 2.5kg x20, 3.5kg x20 @7
Leg Curl, single leg, plates shifted towards end of arm, SLOW - 5kg x5, 6.25kg 2x8 @9
AB Wheel - on knees - BW 2x10 @8
Jefferson curl:- controlled - 7.5kg x6, 17.5kg x16 @8 (+1 rep)
----
stretch
-
Saturday 20th April 2024
87.8kg this morning, finally under 88kg despite being under 1600 calories on rest days.
Still gaining muscle it seems...
Sore all over, quads, especially lower part sore as hell
Wall sit - 2 legged 1/4 squat 2x45secs
Single leg 1/4 squat 2x45secs
-
Sunday 21st April 2024
Fatloss cycle 1 - Week 2
Height - 5'8.5"
Weighed - 87.8kg (-0.4) Macrofactor app trend weight - 88.5kg (-0.5)
Waist - 35 7/8 inches (-0.25)
Hip = 41.5 (-0.25)
Upper thigh = 26.25 (-1/8)
Total loss so far - weight 0.9kg Waist 0.5 inches
Scale weight was from yesterday, my lowest of the week.
Carnivore diet - averaged 1838 calories for the week - 187g protein, 113g fat, 18g carbs
2200 on training days, 1200-1600 on rest days this week
Cut down on fat on rest days quite a bit, but didn't notice any faster fat loss.
Felt worse energy and recovery wise
BBall, upper Calisthenics at WLC outdoor courts - Reboot, Week 20, day 1
Bodyweight with shoes - 90.2kg
Upper body felt weak and tired today.
The ab wheel hit me hard last session.
Took it easier post BBall stuff
Wall sit, single leg. heels off the floor : pushing into wall at 70% 1/4 squat - 2x45secs
BBall overhead single arm plank against wall: 2x45secs
Sartorius seated leg curl, feet pushed together ISO: st 70% effort - 2x45secs
Dribbling and ball control drills - 15 mins
Shoot around and practice moves - 35 mins, medium to hard
Jumps: -15 mins worth of jumps and dunks on 8 feet netball rim - using all plants and single leg.
Small improvement all round of about 1-2 inches
Went harder on the Bball stuff and some full float runs on the balls of my feet, which felt fine during the session, but achilles and plantaris tendons felt achey afterwards...
Patella tendons went longer before feeling achey compared to last week.
This is not sustainable, so I will cut back next week and rebuild their load tolerance, with progressive jumps, box jumps, and drops over many weeks
Sit in bottom of full squat: 3 mins - 1.5 mins narrow heels off the ground, 1.5 mins wide relaxed
rotating sets
Tricep bench dip warmup - BW x5 slow, paused
Wall sit, heels off the floor: 1/4 squat - 2x45secs
Wall sit, single leg. heels off the floor :pushing into wall at 70% 1/4 squat - 2x45secs
Inverted row: - Leg at 90 degrees, supported inverted row - BW x6,
regular - BW x5
BW x15 @RPE 7
BW x15 @8.5
feeling achey and weaker. Kept it sub maximal
Straight bar dips: BW x10 leg supported, BW x5
BW x24 @ RPE 7
paused - BW x16 @7
Feeling achey and weaker.
Backward walk - 1 minute x 4 sets
Hanging pike leg raises: feet to hands - x1
x9 @7.5
x6 @9
Still down from current best, but 2 reps better than last week since jumping again.
Dips: on corner of fence railing. Controlled - BW x1, x11 @8
Walking: 11 mins - with 2.5 min backwards walk up 20 degree slope
back at home
Bulgarian split squat: - arm supported, SLOW -
BW x10
Weight vest 10kg x 10 @6, x10 @7
-
Monday 22nd April 2024
Woke up early and legs and glutes were sore as hell.
Ate a big meal and went back to sleep later, felt much better upon waking the second time.
Both achilles achey, but not inflamed. Right Achilles has the rare light twinge when taking a step.
Both patella tendons also lightly achey.
Tendon Rehab - Recovery
External leg rotation against floor, slight bent knee: 4x45secs
For the lower leg and Peroneals, but it does seem to load the lower Sartorius, which is a external leg/hip rotator
Sartorius lying on back, single leg ISO pull, against opposite foot: 70% effort 3x45secs
Calf raise ISO push against wall, sitting on floor, back against wall: 70% effort -
45 secs - straight
45 Secs - Toes out
45 Secs - Toes in
Wall Sit single leg, heels off floor, 1/4 squat, pushing into floor at 70% effort - 3x45secs
Wood chop ISO push : 70% effort 3x45secs
Preacher Hammer curl ISO. single arm: 10lbs 3x45secs @7-8
Calf raise ISO - single leg
Dip belt +10kg x45secs -- toes out
+15kg x45 Seconds -- Toes out
+20kg x45 Seconds -- Toes out
No achilles discomfort
Leg Extension ISO - single leg - plates moved towards end of arm - lifted up to top, no eccentric -
30 sec hold at 10 degrees, 30 sec hold at 45 degrees x 10kg, 12.5kg, x15kg, 15kg
External and internal rotation, band complex: - external rotation reps at shoulder height, subscap row, diaganol rear flyes alternating axis
medium band 2x12 reps each position
Jefferson curl: controlled - 10kg x6, 15kg x17 (+2 reps)
getting closer to going up in weight
-
Tuesday 23rd April 2024
Shifted this day forward a day, was itching to get back into squats
This will give me an extra day of rest before BBall, which is ideal
Achilles was still achey upon waking but fine during workout
Changed up the workout and will move some exercises around to other days
Reboot - Week 20, Day 2 - Lower weights
Body Weight: 90.4kg with shoes
snatch grip behind the neck press + dislocate stretch with broom x 1 min
Split squat ISO, rear leg straight: 2x20 secs
External leg rotation ISO against floor, slight bent knee: 4x45secs
Sartorius seated leg curl, feet pushed together combo ISO: 3x45secs
Calf raise ISO push against wall, sitting on floor, back against wall: @70% 3x45secs - toes out/neutral/toes in
A. Front plank hold: 33secs
B. Side plank, legs bent and abducted: 33secs
C. Glute bridge hold: 33secs
Leg Extension ISO - single leg - plates moved towards end of arm -
30 sec hold at top, 20 sec hold at 45 degrees x 10kg, 12.5kg
Heel touch downs, single leg, off 8 inch step: slow tempo - BW x12
Power clean:
20kg x6 - 3 low hang, 3 high hang
30kg x6 - 3 high hang, 3 knee hang, 3 floor
35kg x6 - 3 high hang, 3 knee hang, 3 floor
40kg x6 - 3 high hang, 3 knee hang, 3 floor
Crisp and snappy, form getting better with loose arms.
High reps sure getting me huffing
High Bar squat -
Reebok Nano, SLOW - 40kg x8, x5, 60kg x5, 75kg x5
Oly shoes, controlled - 90kg x3
Oly shoes, belt, 4 secs down - 100kg x2, 110kg x1, 120kg x1,
130kg x1 @ RPE 8
5 mins rest
100kg 3x6 @RPE 8 on last set
85kg x10 @8
Squats felt OK. Will bump up top single to 135kg next week.
And +5kg on the the main work sets as well
rotating sets
Tibilias Wall raise - standing warmup in oly shoes - BW x6
against side of car, in oly shoes - hold at top - BW x6
BW x18 @RPE 9 (+1 rep)
BW x18 @9.5
Romanian Deadlift - Lower down to inch off the floor - 20kg x12, 40kg x12,
60kg x12 @ RPE 7
Straps - 70kg x12 @7
Belt+straps - 70kg x12 @8
Bumped up reps by 4, and it felt brutal after squats
Calf raise ISO:
chain dip belt + 20kg 2x45 Seconds - Toes out/in
SSB
30kg x45 Seconds - Toes out
30kg x45 Seconds - Toes in
Went up to 30kg using SSB, did not feel too hard, and no achilles pain
Rotating sets
Calf raise - single leg: - SSB, flat on floor, heel not touching, controlled
30kg 2x12 @7/8
Preacher, single arm Hammer curl : SLOW - 5lbs x6
10lbs x11 @7
12.5lbs x9 @8
Leg curl, single leg : - Plates shifted to end of arm - SLOW - 5kg x5, 7.5kg 2x8 @8/9
Ab wheel: On knees, progressively lower x10
On knees x10 @8
Jefferson Curl - controlled 10kg x10, 15kgx17 @8
----
stretch
-
Wednesday 24th April 2024
Quads and posterior chain pretty sore
Mild drained feeling
Sartorius, seated single leg push leg curl combo ISO, against opposite foot: 80% effort 3x30secs
-
Thursday 25th April March 2024
Training bodyweight finally under 90kg :)
Down from 92kg, and yet I have lost 4+ inches off my waist, which would be at least 8kg of fat
So I think I have gained some 6kg of muscle since 5 months ago
Cranked up the volume this session
Reboot - Week 20, Day 3 - Upper weights
Body Weight: 89.9kg with shoes
Ball circles at wall: front x 30 - 15 each direction, side x30 - 15 each direction
BBall overhead single arm plank againt wall: 2x45 secs
BBall ball control drills 5 mins
Lateral squat ISO: 1/4 squat depth - x33 secs, 2x45 secs
Calf raise ISO push against wall, sitting on floor, back against wall: 70% effort
45 Seconds straight
45 Seconds Toes out
45 Seconds Toes in
I put a scale under my foot and it showed around 110-115kg of force, so not that much load
Sartorius seated leg curl feet push together ISO: on stairs - 3x45secs
Front plank hold - 33 secs @ RPE 7
Side plank hold Bent knee abducted - 33secs @ RPE 7
glute bridge hold x 33secs @6
Leg extension ISO - Plates moved towards end of loading arm with collars, leaning back
10 sec hold at top, 35 sec at 45 degrees x 10kg, 15kg, 17.5kg, 20kg @ RPE 8
Heel touch downs, single leg, off 8inch step: BW x12
rotating sets
Calf raise - single leg- on floor - Slow, heels not touching floor - BW x10
Staggered stance, on floor, heel never touching floor, controlled -
using SSB - 30kg 3x12 @ RPE 6/7/8
Dumbbell press, rotating grip: 10lbs x10, 15lbs x10, 25lbs x9, 35lbs x6, 45lbs x1
45lbs 2x10 @ RPE 9/9.5 (+1 rep)
Hatfield Safety bar squat: - Reebok Nano - controlled - 30kg x10, 50kg x8, 60kg x6, x2
Reebok Nano, Belt -
70kg x12 @ RPE 6.5
70kg x12 @8
Bare feet, belt - 65kg x12 @7
Reebok Nano, Belt - 65kg x12 @7
Rotating sets
High angle barbell row: - controlled - 20kg x12, 40kg x6
50kg x12 @7 2/10 right brachialis pain on last rep
50kg x12 @7 2/10 right brachialis pain on last few reps
Deficit push up: On floor, paused x5
Feet elevated 20 inches - BW x3, x15, x14 @RPE 7/8
SSB Good Morning: Down to parallel, belt - 30kg x12
50kg x12 @RPE 6
50kg x12 @6
50kg x12 @7
Incline bench Chest supported dumbbell rows - 30 degrees, elbows out - 45lbs x6
35lbs 2x12 @8/10
Chin up - leg assisted - 2x12 @ RPE 8
Side bend: 35lbs x6, 65lbs 2x12 @8
Rotating sets
Lying on side, external rotation: 3.5kg 2x8 @8/8.5
Subscapularis rotations lying on back: 5kg 2x15 @7/8
Leg Curl, single leg, plates shifted towards end of arm, SLOW - 5kg x5,
7.5kg x10 @9
8.75kg x7 @9
Hammer Curl: single arm - SLOW - 10lbs x6
15lbs x7 @8
15lbs x6 @8
Jefferson curl:- controlled - 10kg x10, 17.5kg x17 @8
-
Friday 26th April 2024
Whole body is sore, but damn quads, calves, erectors and posterior chain feel blow torched!
Very uncomfortable, had to go lie down and nap later in the day, after which it started to settle down
Yesterday's session leaned me up a bit, waist already down 1/8 inch from yesterday!
87.2kg this morning, lightest weight this week so far
Afternoon
Wall Sits at 1/4 squat - 2 legs 2x45secs
Single leg - pushing into floor at 50% effort - 3x45secs
Night
Wall Sits at 1/4 squat - 2 legs 2x45secs
Single leg - pushing into floor at 50% effort - 3x45secs
-
Saturday 28th April 2024
Full rest
Much less deep down soreness now, but still pretty sore, especially my hamstrings
Sunday 21st April 2024
Fatloss cycle 1 - Week 3
Height - 5'8.5"
Weighed - 87.7kg (-0.1) Macrofactor app trend weight - 88.3kg (-0.2)
Waist - 35 5/8 inches (-0.25)
Hip = 41.5
Upper thigh = 26.25
Total loss so far - weight -1kg Waist -0.75 inches
No major change in weight, but waist down, and hip/legs stable, so likely some muscle gain.
Quads do feel bigger
Carnivore diet - averaged 2084 calories for the week - 184g protein, 145g fat, 13g carbs
-
Sunday 28th April 2024
Still fairly sore.
So not a great session, but it doesn't matter right now
BBall, upper Calisthenics at WLC outdoor courts - Reboot, Week 21, day 1
Bodyweight with shoes - 89.5kg
Wall sit, single leg. heels off the floor : pushing into wall at 70% 1/4 squat - 2x45secs
BBall overhead single arm plank against wall: 2x45secs
Sartorius seated leg curl, feet pushed together ISO: st 70% effort - 2x45secs
Dribbling and ball control drills - 15 mins
Shoot around and practice moves - 26 mins, medium effort
Box Jumps: - 20 inch wall
3 Standing
3 RL plant
3 LR plant
3 Single leg left
3 Single leg right
No pop, legs feel heavy and sore.
2 legged jumps were OK, but the single leg jumps caused me to bounce off the wall, landing stiffly from 20 inches, which started to bring in some mild patella tendon aches
Short it down after that. Will stick to standing only jumps next week.
Tendon work - superset
3 sets of
A. Jogging - 10secs
B. Scissor hops star pattern : 8
C. Pogo: low easy x10
felt good, no achilles aches
Depth drop:
6 inch step - 2x5 -
3/10 right plantaris ache on second set, but patella tendons fine
Sit in bottom of full squat: 3 mins - 1.5 mins narrow heels off the ground, 1.5 mins wide relaxed
rotating sets
Tricep bench dip warmup - BW x5 slow, paused
Inverted row: - Leg at 90 degrees, supported inverted row - BW x6,
regular - BW x5
BW x16 @RPE 8.5
4 mins rest - 4x8 @RPE 7 on last 2 sets
Straight bar dips: BW x10 leg supported, BW x5
BW x22 @ RPE 8
4mins rest - 3x11 @ RPE 8 and 9 on last 2 sets
Backward walk - 1 minute x 5 sets
Dips: on corner of fence railing. Controlled - BW x1, x12 @9
Hanging pike leg raises: feet to hands - x1
Thick bar - 12 inch drop after set, to slightly padded playground surface
x7 @8.5
2 mins rest -
x3 @9
x4 @9
x3
x3 @9.5
The drop felt fine, if a bit stiff legged
Walking: 11 mins - with 2.5 min backwards walk up 30 degree slope
back at home
Bulgarian split squat: - arm supported, SLOW - BW x10, Weight vest 10kg x 10
Single dumbbell on working side - 15kg x10 @ RPE 7
SSB reverse lunge, alternating legs: - arms supported - BW x10
30kg x16 @RPE 7
-
Monday 29th April 2024
Quads, glutes and erectors a little sore, but the rest of me feels not too bad... I expected more soreness from the ramp up in volume
Achilless and patella tendons also Ok with the introduction of low intensity plyos
What I thought was right Plantaris pain, might be actually be my right Popliteus muscle.... now I have a better idea of how to treat it.
Even my left side started to ache a little after the jump session 2 weeks ago...
Tendon Rehab - Recovery
Calf raise ISO push against wall, sitting on floor, back against wall: 70% effort -
45 secs - straight
45 Secs - Toes out
45 Secs - Toes in
45 secs - straight
Sartorius lying on back, single leg ISO pull, against opposite foot: 70% effort 3x45secs
Peroneal external foot rotation ISO single leg : 3x45secs
External and internal rotation, band complex: - external rotation reps at waist, shoulder height, subscap row, diagonal rear flyes alternating axis
medium band 2x110 reps each position
Wall Sit single leg, heels off floor, 1/4 squat, pushing into floor at 70% effort - 3x45secs
Wood chop ISO push : 70% effort 3x45secs
Kettle bell leg extension ISO :
15lbs x20 Seconds
10lbs x45 Seconds
Popliteus bent knee internal foot rotation ISO : 4x45secs
Walk - 24 mins
-
Tuesday 30th April 2024
Recovering decently well despite calorie deficit, poor sleep, and ramp up in volume,
Reboot - Week 21, Day 2 - Lower weights
Body Weight: 89.7kg with shoes, in semi winter clothing
snatch grip behind the neck press + dislocate stretch with broom x 1 min
Lateral squat ISO: 2x30 secs
External leg rotation ISO against floor, slight bent knee: 2x45secs
Popliteus bent knee internal foot rotation ISO 3x45secs
Sartorius lying on back, single leg ISO pull, against opposite foot: 3x45secs
A. Front plank hold: 33secs
B. Side plank, legs bent and abducted: 33secs
C. Glute bridge hold: 33secs
Leg Extension ISO - single leg - plates moved towards end of arm -
30 sec hold at top, 25 sec hold at 45 degrees x 10kg, 12.5kg
Heel touch downs, single leg, off 8 inch step: slow tempo - BW x12
Power clean:
20kg x6 - 3 low hang, 3 high hang
40kg x6 - 3 high hang, 3 knee hang, 3 floor
42.5kg x6 - 3 high hang, 3 knee hang, 3 floor
42.5kg x6 - 3 high hang, 3 knee hang, 3 floor
Feels very easy from the floor... I should separate them to heavier loads...
High Bar squat -
Reebok Nano, controlled - 20kg x10, 40kg x8, 60kg x6, x4, 75kg x5
Oly shoes, controlled - 90kg x3, x1
Oly shoes, belt, 4 secs down - 105kg x2, 115kg x1
100kg x10 @ RPE 8
4 mins rest - 100kg x5
3 mins rest - 100kg x5
4 mins rest - 100kg x5
5 mins rest - 100kg x6 @RPE 8
Pleased with squats, form was clean, upright and no good morning reps
Quads much stronger now.
I tried bending the bar over my back, and that cue seems to make the loads so much lighter on my back.
e1RM looks to be around 144kg now.
rotating sets
Tibilias Wall raise - standing warmup in oly shoes - BW x6
against side of car, in oly shoes - hold at top - BW x6
BW x19 @RPE 9 (+1 rep)
BW x15 @10
dang massive drop off on second set
Romanian Deadlift - Lower down to inch off the floor - 20kg x12, 40kg x6, 60kg x6
Belt+straps - 70kg 3x12 @ RPE 7/8/8
Calf raise ISO: - single leg - BW 3x10secs, 15kg dumbbell 3x10secs
SSB
30kg x45 Seconds - Straight
30kg x45 Seconds - Toes out
30kg x45 Seconds - Toes in @ RPE 6
Leg extension single leg: front elevated 5 inches, Plates shifted to end of arm - 10kg x6
15kg x12 - Controlled @ RPE 8
Rotating sets
Calf raise - single leg: - SSB, flat on floor, heel not touching, controlled
35kg x13, x12 @ RPE 9
Preacher, single arm Hammer curl : SLOW - 5lbs x6
15lbs x10 @9 - 3/10 right brachialis pain
12.5lbs x9 @9 - 2/10 right brachialis pain
Leg curl, single leg : - Plates shifted to end of arm - SLOW - 5kg x5, 7.5kg 2x9 @9
Ab wheel: On knees, progressively lower x10
On knees 2x12 @7/8
Jefferson Curl - controlled 10kg x10, 15kgx20 @9
crazy erector pump!
----
stretch
-
Wednesday 1st May 2024
Moderately sore legs and posterior chain, was expecting much more. Soreness has come down from past weeks
Slowly building up the base of tendon work to get back to full jump intensity.
And maybe even sprinting.
So added this mid week session
All felt good and pain free
No longer feeling heavy and achey on my feet, surprising for a day after heavy weights
Another 10kg less fat and I'll feeling like floating!
Tendon Rehab - Recovery and Plyos
Bodyweight: 88.5kg in winter clothing, but without shoes
Soft tissue work on both Popliteus... super painful!
Popliteus bent knee internal foot rotation ISO : - light band x45secs
45 Seconds +5 slow reps
45 Seconds +5 slow reps
Calf raise ISO push against wall, sitting on floor, back against wall: 70% effort -
45 secs - straight
45 Secs - Toes out
45 Secs - Toes in
Sartorius seated leg curl, feet pushed together ISO: 3x45secs
Peroneal external foot rotation ISO, single leg : 3x45secs
Wall Sit single leg, heels off floor, 1/4 squat, pushing into floor at 70% effort - 3x45secs
BBall dribbling and Ball control drills: 5 mins
Rotating sets -
Tendon work superset
3 sets of
A. Jogging - 10secs
B. Scissor hops star pattern : x10 axis
C. Pogo: low, easy x20
Jumps: easy, 6 inch height - 3x5
Depth drop: 6 inch step - 3x5
Jogging - 20secs
Carioca run - easy, half court x2
-
Thursday 2nd May 2024
Feeling decent, like my legs have recovered a good bit already from squats 2 days ago...
My body is surprising me
Lower back still feels trashed though
Reboot - Week 21, Day 3 - Upper weights
Body Weight: 90kg in winter clothing and shoes
Ball circles at wall: front x 30 - 15 each direction, side x30 - 15 each direction
BBall overhead single arm plank againt wall: 2x45 secs
Lateral squat ISO: 1/4 squat depth - 2x30 secs, x45 secs
Peroneal/sartorius external foot rotation ISO against floor/step: 3x45secs
Did these originally for my achey left peroneal, but then found my sartorius heavily loaded doing them, especially in the lower tendon area
Kill two birds with one stone
Popliteus Internal foot rotation ISO against floor/step: 3x45secs
Sartorius seated leg curl feet push together ISO: on stairs - 2x45secs
Front plank hold - 33 secs @ RPE 7
Side plank hold Bent knee abducted - 33secs @ RPE 7
glute bridge hold x 33secs @6
Leg extension ISO - Plates moved towards end of loading arm with collars, leaning back
20 sec hold at top, 25 sec at 45 degrees x 10kg, 15kg, 20kg @ RPE 8
Heel touch downs, single leg, off 8inch step: BW x12
rotating sets
Calf raise - single leg- on floor - Slow, heels not touching floor - BW x10
ISO - 30kg x10sec each for straight, toes out, toes in
Staggered stance, on floor, heel never touching floor, controlled -
using SSB - 30kg x12, 35kg 2x12 @ 5/6/6
felt way easier than expected
Dumbbell press, rotating grip: 10lbs x10, 15lbs x10, 25lbs x9, 35lbs x6, 45lbs x1
45lbs 2x11 @ RPE 9/9.5 (+1 rep)
Hatfield Safety bar squat: - Reebok Nano - controlled - 30kg x12, 50kg x6, 70kg x6
Reebok Nano, Belt -
70kg x12 @ RPE 6
70kg x12 @7
70kg x12 @7.5 - first rep without arm support
70kg x13 @8 - first 3 reps without arm support
Felt good and easier than last week.
Did last two sets with 70kg, instead of 65kg last week, and even an extra 13th rep from miscounting.
Going to 5x12 next week, then increasing weight and dropping down back to 3x10 and build back up to 5x10. Then the same till 5x8, and then repeat with 12s, but heavier
Step loaded volumizing
Last week felt a bit trashy, but today it was smooth.
All I felt was burn in my quads, and my calves somehow.
No lower back, upper body fatigue, discomfort or balance issues.
About as close to machine squat as I can do at home, but without the fixed movement plane.
Like a hybrid of a front squat and hack squat.
I can get deep and upright, great for high rep squats
(https://i.imgur.com/0yQfftb.jpg)
Rotating sets
High angle barbell row: - controlled - 20kg x12, 40kg x6
50kg x9 @RPE 6 - 2/10 right brachialis pain
50kg x9 - 2/10 right brachialis pain. 3/4 ROM
50kg x9 - 2/10 right brachialis pain. 3/4 ROM on last 4 reps
50kg x9 - 2/10 right brachialis pain. 3/4 ROM on last 4 reps @RPE 7
Cut the ROM down on later sets, but pain was still present.
Will have to drop this or go much lighter till I fix it
Deficit push up: On floor, paused x5
Feet elevated 20 inches - BW x3, x16, x15 @RPE 7
SSB Good Morning: Down to parallel, belt - 30kg x12
50kg x12 @RPE 6
50kg x12 @5
50kg x12 @6
50kg x12 @6 (+1 set)
A lot easier than last week, might need to increase the weight, but will be doing 5x12 next week.
Single arm dumbbell row - head supported, elbows out - 45lbs x6
55lbs x12 @RPE 7 - 3/10 right brachialis pain on last 3 reps
Chin up - leg assisted - 2x12 @ RPE 8
Rotating sets
Monster band lateral lunges: Alternating sides - Xheavy band x12
Xxheavy band 2x12 @RPE 7/8
For glute medius and sartorius.
Side bend: 35lbs x6, 65lbs 2x10 @7/8
-
super deep!
-
super deep!
It'll be deeper when I get leaner, got all this fat on my calves and hamstrings....
Friday 3rd May 2024
Moderately sore overall, but quads and posterior chain way less sore than last week, so body is adapting fast.
Tendon Rehab - Recovery
Calf raise ISO push against wall, sitting on floor, back against wall: 70% effort -
45 secs - straight (50% effort)
45 secs - straight
45 Secs - Toes out
45 Secs - Toes in
Peroneal/sartorius external foot rotation ISO single leg : 3x45secs
Popliteus bent knee internal foot rotation ISO : 2x45secs
Walk - 30 mins
-
Saturday 4th May 2024
Quads, calves and posterior chain still fairly sore, but upper body feels decent already
Rest, but with my usual ISOs scattered throughout the day
Stretching for whole body and some soft tissue work
Sunday 5th May 2024
Fatloss cycle 1 - Week 4
Height = 5'8.5"
Weighed = 86.9kg (-0.8 ) Macrofactor app trend weight - 87.6kg (-0.7)
Waist = 35 3/8 inches (-0.25)
Hip = 41 3/8 (-1/8)
Upper thigh = 26 1/8 (-1/8)
Total loss so far - weight -1.8kg Waist -1 inch
Big drop this week, despite eating more
Carnivore diet - averaged 2186 calories for the week - 190g protein, 149g fat, 12g carbs
-
Sunday 5th May 2024
Been raining all week.... so had to use a local school undercover outdoor court near my house
But the rain still leaked onto the court, so didn't do much actual BBall stuff.
BBall, upper Calisthenics at WLC outdoor courts - Reboot, Week 22, day 1
Bodyweight with shoes, semi winter clothing - 89.3kg
External foot rotation ISO against floor: 2x45secs
Internal foot rotation ISO against floor: 2x45secs
Wall sit, single leg. heels off the floor : pushing into wall at 70% 1/4 squat - 2x45secs
BBall overhead single arm plank against wall: 2x45secs
Sartorius seated leg curl, feet pushed together ISO: st 70% effort - 2x45secs
Dribbling and ball control drills - 15 mins
Practice moves - 20 mins, light effort
Tendon work - superset
4 sets of
A. Jogging - 10secs + Left side and right side Carioca runs
B. Scissor hops star pattern : 12
C. Pogo: low easy x20
Doubled volume + 1 extra set. No achilles issues
Jumps - easy standing jumps, 6-12 inches in height x5 x3 sets
Depth drop:
6 inch step - 3x5 - 2/10 right popliteus ache
Box Jumps: - 18 inch wall - landing with straight legs - x3, x4, x3, x3
Dunks - 8 feet netball rim, standing 1 and 2 handed dunks x10
Looks like my body is still not ready for drops, due to the slight forward motion on the drop, it flares up the right popliteus
Box jumps and standing jumps seem to be Ok though.
No issues on concentrics or straight landings, but this will be an issue for running jumps...
So will regress the drops for now.
Backward walk - 1 minute x 5 sets
Sit in bottom of full squat: 3 mins - 1.5 mins narrow heels off the ground, 1.5 mins wide relaxed
Back at home
rotating sets - 1.5 mins rest between each exercise
Tricep bench dip warmup - BW x5 slow, paused
Straight bar dips: - on Oly bar - BW x10 leg supported, BW x5
BW x20 @ RPE 8
3-4mins rest
x12, x10
x10 @RPE 7
X10 @8
Felt harder doing these on a strapped up Barbell, compared to the thick railing at the courts.
But greater volume and one more backoff sets done today
Inverted row: - Leg at 90 degrees, supported inverted row - BW x6,
regular - BW x5
BW x17 @RPE 8
3-4mins rest -
x9, x8, x8, x10, x10 @RPE 7 on last 2 sets
Weird, it started to get easier on the last 2 sets...
Hanging pike leg raises: - starting bent knee, then legs straighten to hands - x2
x8 @8.5
felt like trash, so I bailed after first set
Bulgarian split squat: - arm supported, front foot elevated 2 inches
Slow - BW x10
Single dumbbell on working side - 15kg x10 @ RPE 6
using SSB
30kg x10 @6
35kg x10 @8.5
35kg felt pretty tough. 50% of the weight I used last session on the Hatfield SSB squats
Felt like 40% quad, and 60% glute despite knee forward and fairly close stance.
External rotation, lying on back - dumbbell
3.5kg x10 @8
3.5kg x9 @9
Subscapularis rotations, lying on back: - dumbbell
5kg x20 @6
7.5kg x12 @7
-
Monday 6th May 2024
Damn, quads, glutes, upper hammies and calves are deep down sore - I think mostly from the SSB Bulgarian split squats and jumps
Achilles feels fine after yesterday.
Tendon Rehab - Recovery
Popliteus bent knee internal foot rotation ISO : 4x45secs
Calf raise ISO push against wall, sitting on floor, back against wall: 70% effort -
45 secs - straight
45 Secs - Toes out
45 Secs - Toes in
Sartorius seated leg curl feet push together ISO: 70% effort 3x33 secs
Peroneal external foot rotation ISO single leg : 3x33 secs
Wall Sit single leg, heels off floor, 1/4 squat, pushing into floor at 70% effort - 4x 33secs
Walk - 23 mins
-
Tuesday 30th April 2024
Thankfully soreness greatly reduced
Cutting most of my ISOs down to 33 secs.
Less time to do, it adds up, and can use more weight/effort.
based on research 30 secs still has effect on tendons.
Reboot - Week 22, Day 2 - Lower weights
Body Weight: 89.4kg with shoes, in winter clothing
snatch grip behind the neck press + dislocate stretch with broom x 1 min
Lateral squat ISO: 2x30 secs
External leg rotation ISO against floor, slight bent knee: 2x45secs
Popliteus, seated bent knee internal foot rotation ISO 4x33 secs
Sartorius lying on back, single leg ISO pull, against opposite foot: 4x33 secs
Calf raise ISO push against wall, sitting on floor, back against wall: 3x33 secs
Sitting on floor, back on wall, single leg press ISO push through ball of foot against wall: 3x33 secs
A. Front plank hold: 33secs
B. Side plank, legs bent and abducted: 33secs
C. Glute bridge hold: 33secs
Leg Extension ISO - single leg - plates moved towards end of arm -
Leaning back, slow concetric, 10 sec hold at top, 30 degrees, 60 degrees, 80 degrees - 10kg x55secs, x15kg, x15kg
Heel touch downs, single leg, off 8 inch step: slow tempo - BW x10
Power clean:
20kg x10 - 5 low hang, 5 high hang
40kg x10 - 1 floor, 3 high hang, 3 knee hang, 3 floor
40kg x3 - 1 floor, high hang, knee hang
45kg x10 - 1 floor, 3 high hang, 3 knee hang, 3 floor
45kg x10 - 1 floor, 3 high hang, 3 knee hang, 3 floor
Floor - 50kg x3, 55kg x3
High Bar squat - Goblet squat 10kg x10
Reebok Nano, slow - 40kg x8, 60kg x5, 75kg x5
Oly shoes, Slow, paused - 90kg x4
Oly shoes, belt, 4 secs down - 105kg x2, 115kg x1 (felt easier than before),
125kg x1 @ RPE 8.5
Oly shoes - 4 mins rest - 105kg x6
Reebok Nano - 4 mins rest - 105kg x6
Bare feet/socks - 5 mins rest - 105kg x6
Oly shoes - 6 mins rest - 105kg x10 @RPE 8.5
Was tempted to go for an 11th rep on the last set, but decided I needed the recovery instead of grinding out another rep.
Didn't go as well as I would have liked. Form was spoty from the accumulated fatigue
Feels better when I rep out on the first set, and then do the volume sets after, rather than last like today.
Noticed much less hip shift since last session of SSB Bulgarian split squats
The bare foot set also felt the best, and felt way lighter on my back for some reason. The first two sets felt much heavier
Barefeet felt more planted and connected to the floor, so I may switch to that.
Although I can't get as low nor as upright.
I feel like I'm on tippy toes in oly shoes due to the slope of the garage
My shorter tibia to femur ratio causes me to lean more forward than I'd like for a high bar squat
(https://i.imgur.com/WOS9iko.jpg)(https://i.imgur.com/0BtZXlf.jpg)
rotating sets
Tibilias Wall raise - standing warmup in oly shoes - BW x6
against side of car, in oly shoes - hold at top - BW x6
BW x20 @RPE 9 (+1 rep)
BW x17 @10
I may just maintain these here. 20 reps in oly shoes is already plenty strong enough
Romanian Deadlift - Lower down to inch off the floor - 20kg x12, 40kg x6, 60kg x6
Belt+straps - 70kg 4x12 @RPE 8 on last set
Felt brutal!
Leg extension single leg: front elevated 5 inches, Plates shifted to end of arm - SLOW - 10kg 2x10 @RPE 8
Calf raise - single leg - BW SLOW, paused, full range 2x10
SSB ISOs
30kg x33 Seconds - Straight
35kg x33 Seconds - Straight (+5kg)
35kg x33 Seconds - Toes out
35kg x33 Seconds - Toes in
SSB - Flat on floor, heel not touching, controlled - 40kg 2x12 @7/8 (+5kg)
starting to load heavier - and no achilles aches
Rotating sets
Ab wheel: On knees, progressively lower x6
On knees 3x12 @7/8/9
Leg curl, single leg : - Plates shifted to end of arm - SLOW - 5kg x5, 7.5kg x10 , x9 @RPE 8
Hammer curl - dumbbell : SLOW - 10lbs 3x10 @8
Chin up, leg assisted: x3, x12 @9
Jefferson Curl - controlled 10kg x10, 15kgx20 @8
Still crazy erector pump, but getting easier
----
stretch
-
Wednesday 8th May 2024
Sore all over, but not too bad
Last night marks the end of my Carnivore diet, and a move to animal based instead.
I added in 4 grapes and a teaspoon of raw honey - and finally slept past 4-5 hours last night...
I think being in ketosis all the time, amped my body into fight and flight mode and so staying asleep is tough
It's great during the day, but not so at night.
So I'm adding in some low toxity carbs at night
But still it is fairly low, at under 50g.
I feel a bit puffy today... and I woke up with morning wood :)
Tendon Rehab - Recovery and Plyos
Bodyweight: ?
Popliteus, seated bent knee internal foot rotation ISO : - 3x33secs
Sartorius seated leg curl against opposite leg ISO: 3x33 secs
Wall Sit single leg, heels off floor, 1/4 squat, pushing into floor at 70% effort - 3x33secs
BBall dribbling and Ball control drills: 10 mins
Rotating sets -
Tendon work superset
4 sets of
A. Jogging - 15secs
B. Backwards walk - 45secs
C. Carioca run : 20secs - easy effort - halfcourt each side
D. Pogo: low, easy x20
E. Scissor hops star pattern : x12 axis
Jumps: easy, 6 inch height - 3x5
Jogging - 45 secs x2
Walking: x 22mins
-
Thursday 9th May 2024
Tried combo apple and raw honey pre workout, hmmmm felt like energy was worse than training low carb fasted like I normally do....
So bodyweight is up from the carbs..
Reboot - Week 22, Day 3 - Upper weights
Body Weight: 90.4kg in winter clothing and shoes
Ball circles at wall: front x 30 - 15 each direction, side x30 - 15 each direction
BBall overhead single arm plank againt wall: 2x45 secs
Lateral squat ISO: 1/4 squat depth - 2x 33 secs
Peroneal/sartorius external foot rotation ISO against floor/step: 3x33 secs
Popliteus seated Internal foot rotation ISO against opposite foot 3x33 secs
Sartorius seated bent leg ISO pull against opposite leg - 3x33 secs
Front plank hold - 33 secs
Side plank hold Bent knee abducted - 33secs
glute bridge hold x 33secs
Leg extension ISO - front elevated 5inches, Plates moved towards end of loading arm with collars, leaning back
Slow concentric, 5 sec hold every 10 degrees to bottom - 60secs x 10kg, 12.5kg, 15kg
Heel touch downs, single leg, off 8inch step: BW x10
rotating sets
Dumbbell press, rotating grip: 10lbs x10, 15lbs x10, 25lbs x8, 35lbs x6, 45lbs x2
45lbs x10, x9 @ RPE 9
35lbs x8 @8
ehh regressed on both sets of 45lbs -1, -2 reps
Hatfield Safety bar squat: - Goblet squat 10kg x12 - Reebok Nano - controlled - 30kg x12,
bare feet - 50kg x6, 70kg x6
bare feet, Belt - 70kg x12
nano, belt - 75kg x12 @7 (+5kg)
Merrell barefoot shoes, Belt -
75kg x12 @7.5
75kg x12 @8
70kg x12 @8 - Narrower stance
Glad this is over , +1 set to 5x12, and extra 5kg
Now to 80kg 2x10 next week... a bit of deload
Rotating sets
High angle barbell row: - controlled - 20kg x12,
40kg x10 @RPE 7 - 2/10 right brachialis pain
30kg x15 @5
Myorep. "+" = 30 secs rest
30kg x20↓ +7+7+7 @RPE 7
kept it light and rest paused it, to keep the pain away
Deficit push up: On floor, paused x5
Feet elevated 20 inches -
BW x6, x15 @ RPE 7
backpack +10kg x12 @RPE 8 - weights sliding to left
Feet elevated 5 inches -
backpack +10kg x12 @RPE 8
SSB Good Morning: Down to parallel, belt - 30kg x12
50kg x12
52.5kg x12 @6 (+2.5kg)
55kg x12 @6.5 (+5kg)
55kg x12 @7
50kg x12 @6 (+1 set)
Going to 60kg 2x10 next week
Single arm dumbbell row - head supported, elbows out - 45lbs x12 @7
Wasn't feeling it, cut it there
Calf raise - single leg - BW SLOW, paused, full range stretched 2x12 @RPE 6
SSB ISOs
35kg x33 Seconds - Straight
35kg x33 Seconds - Toes out
35kg x33 Seconds - Toes in
SSB - Flat on floor, heel not touching, controlled - 40kg x13, x12, x11 @RPE 7
Monster band lateral lunges: Alternating sides - Xheavy band x12
Xxheavy band x16 @RPE 7
XXheavy + light band 2x12 @ RPE 7
Side bend: 45lbs 2x12 @RPE 6
Chin up - leg assisted - 2x12 @ RPE 8
-
Friday 10th May 2024
Fairly sore all over
Ate more carbs at night - fruit and honey, and my hunger was triggered severly!
complete rest day - didn't feel like doing anything
Saturday 11th May 2024
Lower body and posterior chain still achey and bruised feeling, but upper body is OK
Just ravenous today.
All I did was add some carbs onto my normal carnivore meals which keep me full for 8-12 hours, and I was hungry within 2 hours.
Guess my body is just crying for nutrients after 11+ months of low carbs (6+ keto, 5 carnivore).
And without ketosis masking my true hunger.
Smashed out 3500 calories - 226g protein, 212g fat, 182g carbs - and might eat even more before the day is over...
Recently has been around 1800-2800 calories
I'll be using the lower end of these macros for a test - https://www.paulsaladinomd.co/ab-guide#calculator
I don't like this lazy lethargic feeling, even though all the carbs are from apples, honey, avocado and cucumbers.
But I need the insulin spikes for the kidney, as I was no longer holding onto electrolytes after 5 months of ketosis on Carnivore.
Which caused all kinds of dry mouth and thirst, despite downing lots of salt/potassium/magnesium solutions
Poops have gone from once every 2-3 days, small one, to twice a day, and bigger ones already! :o
And bodyweight has spiked up from the glycogen...
It should help my strength and muscle gain a bit
I'll try and keep things as before, and move all the carbs till post training and later in the day
----
Peroneal/sartorius external foot rotation ISO against floor/step: 3x33 secs
Popliteus seated Internal foot rotation ISO against opposite foot 4x33 secs
Sartorius seated bent leg ISO pull against opposite leg - 2x33 secs
Sartorius seated leg curl feet push together ISO: 2x33 secs
Reverse curl ISO against opposite arm 4x33secs
-
Sunday 12th May 2024
Fatloss cycle 1 - Week 5
Height = 5'8.5"
Weighed = 89.6kg (+2.7 ) Macrofactor app trend weight - 87.8kg (+0.2)
Waist = 35 1/8 inches (-0.25)
Hip = 41.5 (+1/8)
Upper thigh = 26 3/8 (+0.25)
Total loss so far - weight +0.9kg Waist -1.25 inch
All that water weight increase from adding in carbs...
Whole body has blown up as well.
Animal based diet - averaged 2623 calories for the week - 219g protein, 157g fat, 77g carbs
Changed up diet 2 days ago, so numbers no accurately reflecting changes yet
Calories are higher, so if fat/waist loss holds steady then my TDEE has increased from diet change.
Mainly carbs boosting thyroid and hormones back up
Did notice slightly better energy and mood from diet change today
And more stable blood sugar.
Blood sugar tends to start dropping low around this session time on carnivore
And I sometimes get blood sugar drops after I start eating, none so far since diet change.
BBall, upper Calisthenics at WLC outdoor courts - Reboot, Week 23, day 1
Bodyweight with shoes, semi winter clothing - 90.9kg
Internal foot rotation, seated bent knee ISO: 4x33 secs
Sartorius bent leg ISO pull against opposite leg : 2x33 secs
Sartorius seated leg curl, feet pushed together ISO: st 70% effort - 2x33secs
External foot rotation ISO against floor: 2x45secs
Wall sit, single leg. heels off the floor : pushing into wall at 70% 1/4 squat - 2x33secs
BBall overhead single arm plank against wall: 2x45secs
Dribbling and ball control drills - 15 mins
Practice moves - 35 mins, medium effort
Dunks - 8 feet netball rim, standing 1 and 2 handed dunks x10
Box Jumps: - 18 inch bench - landing with straight legs - 4x3
legs achey and dead feeling
Sit in bottom of full squat: 3 mins - 1.5 mins narrow heels off the ground, 1.5 mins wide relaxed
rotating sets - 2 mins rest between each exercise
Tricep bench dip warmup - BW x5 slow, paused
Inverted row: - Leg at 90 degrees, supported inverted row - BW x6,
regular - BW x6
Myorep. "+" = 30 secs rest
BW x17↓ @8 +5+4+4+4+4+4
Straight bar dips: - on Oly bar - BW x10 leg supported, BW x5
Myorep. "+" = 30 secs rest
BW x20↓ @8 +5+4+4+4+4+4
Same numbers as inverted rows, but felt much harder
Backward walk - 1 minute x 3 sets
Back at home
Bulgarian split squat: - arm supported, front foot elevated 2 inches
Slow - BW 2x10
External rotation, lying on back - dumbbell
3.5kg 3x10 @8
Subscapularis rotations, lying on back: - dumbbell
5kg x10 @6
7.5kg 2x15 @7
-
Monday 13th May 2024
Hamstrings deep down sore.
Both Achilles achey from yesterday, but not flared up.
From that medium speed running around after the BBall
Tendon Rehab - Recovery
Popliteus bent knee internal foot rotation ISO : 4x45 secs
Reverse curl overcoming ISO :against opposite arm - 3x33 secs
Sartorius bent leg ISO pull against opposite leg : 3x33 secs
Sartorius seated leg curl feet push together ISO: 2x33 secs
Calf raise ISO push against wall, sitting on floor, back against wall: 70% effort -
45 secs - straight
45 Secs - Toes out
45 Secs - Toes in
Peroneal external foot rotation ISO single leg : 2x33 secs
Side plank against wall: 4x33 secs
Wall sit: at 90 degrees, push into wall at 70 % effort - 4x33 secs
Wall Sit single leg, heels off floor, 1/4 squat, pushing into floor at 70% effort - 2x 33secs
Walk - 25 mins
-
Tuesday 14th May 2024
Hamstrings still pretty sore...
Reboot - Week 23, Day 2 - Lower weights
Body Weight: 91kg with shoes, in semi winter clothing
snatch grip behind the neck press + dislocate stretch with broom x 1 min
Split squat ISO: - rear leg straight - 2x33 secs
Popliteus, seated bent knee internal foot rotation ISO - against half foam roller - 4x33 secs
Sartorius lying on back, single leg ISO pull, against opposite foot: 4x33 secs
Calf raise ISO push against wall, sitting on floor, back against wall: 3x33 secs - straight, toes out, in
External leg rotation ISO against floor 3x33 secs
A. Front plank hold: 33secs
B. Side plank, legs bent and abducted: 33secs
C. Glute bridge hold: 33secs
Leg Extension ISO - single leg - plates moved towards end of arm -
Leaning back, slow concentric, 10 sec hold at top, 45 degrees, 70 degrees - 10kg x45secs, x15kg, x20kg
Heel touch downs, single leg, off 8 inch step: slow tempo - BW x10
Power clean:
20kg x10 - 5 low hang, 5 high hang
40kg x10 - 1 floor, 3 high hang, 3 knee hang, 3 floor
45kg x10 - 1 floor, 3 high hang, 3 knee hang, 3 floor
47.5kg x10 - 1 floor, 3 high hang, 3 knee hang, 3 floor
Floor - 50kg x3, 55kg x3
Clean high pull 60kg x1
Floor - 60kg x4
High Bar squat - Goblet squat 10kg x10
Merrell barefoot shoe, 4 sec eccentric - 40kg x10, 60kg x7, 75kg x6, 90kg x5, 105kg x2
Merrell barefoot shoe, belt, 4 sec down - 115kg x1, 125kg x1 (felt easier than before),
135kg x1 @ RPE 8
Merell barefoot shoes, belt - 4 mins rest - 120kg x6 @RPE 8
Reebok Nano, belt - 5 mins rest - 120kg x6 @8.5
Oly Shoes, belt - 5 mins rest - 110kg x5 -- felt bad
Oly shoes, belt - 5 mins rest - 105kg x5 -- facing up slope, felt better
Merell barefoot shoes, belt - 5 mins rest - 105kg x5 @RPE 7 -- achey hamstrings
-
Puts my e1RM around 150kg.
Pleased with squats today, despite not feeling that fresh with achey hamstrings
Did most of my sets in flat shoes and they felt good, strong, the few I tried in oly shoes felt "bad" and much harder.
So will squat this way from now on, but I did lose my balance on one rep with the Merrell barefeet shoes,
but in socks was OK, apart from my right second outer toe feeling like it's going to cramp...
Might get a pair of Avancus Apex Power V2
My hamstrings were on fire on the last couple of sets... so much for high bar squats not touching the hammies much...
Might be due to my new spreading my knees technique.
Figured how to squat fairly upright and deep in barefeet or flat shoes, with my short tibia to femur ratio.
The key is to angle my feet out 45 degrees and spread the knees
(https://i.imgur.com/EB2zccQ.jpg)
rotating sets
Tibilias Wall raise - standing warmup in oly shoes - BW x6
against side of car, in oly shoes - hold at top - BW x6
Myorep. "+" = 30 secs rest
BW x 20↓ @9 +5+5+5+4+4+4
Romanian Deadlift - Lower down to inch off the floor - 20kg x10, 60kg x6, 70kg x6
Belt+straps - 75kg 2x10 @RPE 7 on last set
Volume deload 4x12, but +5kg, still felt tough on last set
Leg extension single leg: front elevated 5 inches, Plates shifted to end of arm - SLOW - 10kg x10 @RPE 8
Calf raise - single leg - BW SLOW, full range x10, BW x 33sec ISO
SSB ISOs
30kg x33 Seconds - Straight
40kg x33 Seconds - Straight (+5kg)
40kg x33 Seconds - Toes out
40kg x33 Seconds - Toes in
SSB - Flat on floor, heel not touching, controlled - 45kg 3x12 - straight, toes out, toes in @7 (+5kg)
Rotating sets
Ab wheel: On knees, progressively lower x6
On knees 2x15 @7/8 (+3 reps)
Leg curl, single leg : - Plates shifted to end of arm - SLOW - 5kg x6, 8.75kg 2x8 @RPE 7 (+1.25kg)
Jefferson Curl - controlled 10kg x10, 15kgx1, 20kg x10 @6 (+5kg)
----
stretch
-
Wednesday 15th May 2024
Moderately sore all over, but glutes are sore in a new way.
Must be due to squatting in flat shoes, and spreading the knees.
Walking: x 25mins
Single leg calf raise ISO - 4x30 secs
-
Thursday 16th May 2024
Reboot - Week 23, Day 3 - Upper weights
Body Weight: 90.8kg in semi winter clothing and shoes
Ball circles at wall: front x 30 - 15 each direction, side x30 - 15 each direction
BBall overhead single arm plank againt wall: 3x33 secs
Lateral squat ISO: 1/4 squat depth - 2x 33 secs
Peroneal/sartorius external foot rotation ISO against floor/step: 3x33 secs
Popliteus seated Internal foot rotation ISO against opposite foot 3x33 secs
Sartorius seated bent leg ISO pull against opposite leg - 3x33 secs
Front plank hold - 33 secs
Side plank hold Bent knee abducted - 33secs
glute bridge hold x 33secs
Leg extension ISO - front elevated 5inches, Plates moved towards end of loading arm with collars, leaning back
Lifted to top, 15 sec hold at 10, 45, 80 degrees x 10kg, 15kg, 20kg
Heel touch downs, single leg, off 8inch step: BW x10
rotating sets
Dumbbell press, rotating grip: 10lbs x10, 15lbs x10, 25lbs x8, 35lbs x6, 45lbs x2
45lbs x11, x11 @ RPE 9
Back on track, but still harder than it should be.
I think the upper trap/back fatigue from the SSB is the cause
SBB Calf raise ISO - single leg -
30kg 3x33 Seconds Straight/toes out/in
35kg 3x33 Seconds Straight/toes out/in
Hatfield Safety bar squat: - Goblet squat 10kg x10 - Reebok Nano - controlled - 30kg x10,
bare feet - 50kg x8, 65kg x6
bare feet - 80kg x10
bare feet, belt - 80kg x10 @ RPE 6
Slight deload from 70-75Kg 4x12 last week, still not that easy
Rotating sets
High angle barbell row: - controlled - 20kg x10,
Myorep. "+" = 30 secs rest
40kg x20↓ @RPE 6 +5+5+5+5+5+5
40kg was surprisingly brachialis ache free for +10 extra reps from last week, on initial set...
Deficit push up: feet elevated 12 inches, paused x6
Feet elevated 12 inches -
backpack +5kg x6
+10kg 2x15 @RPE 8/8.5
SSB Calf raise - single leg - staggered stance - Flat on floor, heel not touching, controlled
50kg 2x12 @RPE 7
SSB Good Morning: Down to parallel - 30kg x12, Belt 50kg x6
belt
60kg 2x10 @RPE 6
Single arm dumbbell row - arm supported, elbows out - 45lbs x10 @7
rotating sets
Monster band lateral lunges: Alternating sides - Xheavy band x8
XXheavy + light band x12 @ RPE 6
XXheavy + medium band x12 @ RPE 7
Chin up - leg assisted - x3, 2x10 @ RPE 7
Side bend: - paused - 45lbs x10, 55lbs x10 @ RPE 7
-
Friday 17th May 2024
Despite an easier and much shorter session yesterday, I still feel fairly sore all over.
Even my quads and posterior chain feel hammered with just the two work sets
Walk - 23 mins
Saturday 18th May 2024
Still pretty sore all over
Did stretches for whole body
Tendon Rehab - Recovery
Popliteus bent knee internal foot rotation ISO : 4x33 secs
Calf raise ISO push against wall, sitting on floor, back against wall: 70% effort -
45 secs - straight
45 Secs - Toes out
45 Secs - Toes in
Peroneal external foot rotation ISO single leg : 2x33 secs
Reverse curl overcoming ISO :against opposite arm - 3x33 secs
Sartorius bent leg ISO pull against opposite leg : 3x33 secs
Wall Sit single leg, heels off floor, 1/4 squat, pushing into floor at 70% effort - 3x 33secs
Walk - 23 mins
-
Sunday 19th May 2024
Fatloss cycle 1 - Week 6
Height = 5'8.5"
Weighed = 88.4kg (-1.2 ) Macrofactor app trend weight - 88.2kg (+0.4)
Waist = 35 1/8 inches
Hip = 41.25(-0.25)
Upper thigh = 26 3/8
Total loss so far - weight -0.3kg Waist -1.25 inch
Animal based diet - averaged 2834 calories for the week - 203g protein, 167g fat, 132g carbs
Calves blew up this week 1/8 inch to 16 inches.
No waist drop this week, so it looks like I hit my maintenance TDEE this week with the increase in calories and carbs from diet change.
Had a few 3500+ calorie days.
2100 for rest days and 2600 for training days will be used going forward.
From Carnivore, I Added in A2 milk, cheese, raw Honey, fruits, Maple syrup, avocados, raw cucumbers.
Had to dial back some of the added fat and grass fed butter.
Feel better, and sleep has improved, but so has hunger.
Keto and carnivore are just so good at appetite suppression.
So will try and retain a bit of both with protein only on last meal before a short fasting 12-14 hour period, then more carbs at piled into the hours before bed.
Maple syrup + milk = amazing! Never knew that maple syrup tastes like coffee/caramel/chocolate with milk
So I found out that raw Honey or Maple syrup makes a nice flavour with unflavoured whey protein,
but much more nutrients and health benefits than the artifical flavours they normally use
BBall, upper Calisthenics at WLC outdoor courts - Reboot, Week 24, day 1
Damn legs, calves and posterior chain still pretty sore and deep down bruised feeling
Bodyweight with shoes, winter clothing - 90.8kg
Internal foot rotation, seated bent knee ISO: 4x33 secs
Sartorius bent leg ISO pull against opposite leg : 2x33 secs
External foot rotation ISO against floor: 3x45secs
Wall sit, single leg. heels off the floor : pushing into wall at 70% 1/4 squat - 2x33secs
BBall overhead single arm plank against wall: 3x33secs
Dribbling and ball control drills - 15 mins
Practice moves - 35 mins, medium effort
Tendon work superset
3 sets of
A. Pogo: low, easy x20
B. Scissor hops star pattern : x12 axis
C. Jumps: easy, 6 inch height - x5
Box Jumps: - 18 inch bench - landing with straight legs - 3x5
Felt bad, achey legs, no power
Sit in bottom of full squat: 3 mins - 1.5 mins narrow heels off the ground, 1.5 mins wide relaxed
rotating sets - 2 mins rest between each exercise
Tricep bench dip warmup - BW x5 slow, paused
Inverted row: - Leg at 90 degrees, supported inverted row - BW x6,
regular - BW x6
BW x16 @9
felt hard, and achey, numbers down, stopped there
Straight bar dips: - on Oly bar - BW x10 leg supported, BW x5
BW x17 @RPE 8
felt hard, and achey, numbers well down, stopped there
----
Walking: 15 mins - with 2.5 min backwards walk up 30 degree slope
Back at home
Bulgarian split squat: - arm supported, single dumbbell on working side
Slow - BW x10, 35lbs x8
single dumbbell on opposite side - 45lbs x8
single dumbbell on working side - 55lbs x8
High bar squat: - in flat shoes (Advancus Apex Power v2) - 10kg x10 Goblet squat
20kg x10, 40kg x6, 60kg x6, 75kg x6, x3, 90kg x5
Don't normally squat today, but I wanted to try out my new Advancus Apex power v2 flat barefoot style powerlifting shoes.
Felt good, and could go full depth easily enough.
Also tried front squatting with the bar and also went OK
Band 3 axis cuff wall slide: medium band 3x12 @RPE 7
SSB Bulgarian split squat: - 2 hand supported, flat shoes - controlled
30kg x8 @ RPE 6
35kg x8 @7
40kg x6 @6
35kg felt hard 2 weeks back, so much easier today
Advancus Apex power shoes are so grippy that it made the rear leg on a step feel so planted compared to the other shoes I have used.
This is how I do mine, the right side method, avoids the toe cramping
(https://simplifaster.com/wp-content/uploads/2018/07/Bulgarian-Split-Squat-Infographic.jpg)
-
Monday 20th May 2024
Somehow less sore than yesterday
Was expecting my quads to be really sore, but not too bad.
Erectors are pretty sore though
Tendon Rehab - Recovery
Popliteus bent knee internal foot rotation ISO : 5x33 secs
Reverse curl overcoming ISO :against opposite arm - 4x33 secs
Sartorius bent leg ISO pull against opposite leg : 4x33 secs
Peroneal external foot rotation ISO single leg : 3x33 secs
Single leg, kneeling quad push into couch ISO: 4x33 secs
-
Tuesday 21st May 2024
Still pretty achey all over, erectors and hamstrings especially
Reboot - Week 24, Day 2 - Lower weights
Body Weight: 91kg with shoes, in winter clothing
snatch grip behind the neck press + dislocate stretch with broom x 1 min
Split squat ISO: - rear leg straight - 2x33 secs
Popliteus, seated bent knee internal foot rotation ISO - 3x33 secs
Sartorius lying on back, single leg ISO pull, against opposite foot: 3x33 secs
Peroneal external foot rotation ISO against floor: 3x33 secs
A. Front plank hold: 33secs
B. Side plank, legs bent and abducted: 33secs
C. Glute bridge hold: 33secs
Leg Extension ISO - single leg - plates moved towards end of arm -
Leaning back, 15 sec hold at 10 degrees, 15 sec hold at 60 degrees. No concentric/eccentric - 10kg x30secs, x15kg, x20kg
Heel touch downs, single leg, off 8 inch step: slow tempo - BW x10
Power clean:
20kg x10 - 5 low hang, 5 high hang
40kg x16 - 4 floor, 3 high hang, 3 knee hang, 3 floor
45kg x10 - 1 floor, 3 high hang, 3 knee hang, 3 floor
50kg x10 - 1 floor, 3 high hang, 3 knee hang, 3 floor
1 floor, 1 hang - 55kg x2, 60kg x2
Floor - 65kg 2x3
High Bar squat - Flat shoes (Avancus Apex Power v2) - Goblet squat 10kg x10, controlled 40kg x10
4 sec eccentric - 60kg x6, 75kg x5, 90kg x4, 105kg x3
Belt, 4 sec eccentric - 115kg x2, 125kg x1,
135kg x1 @ RPE 7
belt - 5 mins rest -
120kg x9 @RPE 9 - back starting to round over on last rep (+1 rep)
120kg x4 @7
120kg x4 @8.5
4 mins rest -
110kg x6 @8
Puts my e1RM around 155kg.
135kg top single is feeling easier, so will move up to 140kg next week.
Filmed my sets from behind today, and I did not see any hip shift even on hard reps.
Not sure what I did to fix it, probably a combo of Bulgarian split squats and the monster band walks
(https://i.imgur.com/oQnnUrl.jpg)
rotating sets
Romanian Deadlift - Lower down to inch off the floor - 20kg x10, 60kg x6, 70kg x6
Stiff legged deadlift 60kg x6
My posterior chain feels pretty dead after power cleans and squats, so have cut back on these
Might switch to split leg version.
Tibilias Wall raise - standing warmup in oly shoes - BW x6
against side of car, in oly shoes - hold at top - BW x6
Myorep. "+" = 30 secs rest
BW x 21↓ @9 +5+5+5+5+5 (+1 rep)
Up 1 rep on initial set, and gained a rep on last two mini sets
Will move to weighted sets next time and go on maintenance
SSB single leg Calf raise ISO: - BW x 30secs - 10 secs straight, toes out, toes in
30kg x30 Seconds - 10 secs straight, toes out, toes in
50kg x33 Seconds Straight
50kg x33 Seconds Toes out
50kg x33 Seconds Toes in
Rotating sets
Leg curl, single leg : - Plates shifted to end of arm - SLOW, paused - 5kg x6,
8.75kg x8 @RPE 6
10kg 2x8 @ RPE 7 (+1.25kg)
Ab wheel: On knees, progressively lower x7
On knees
backpack+5kg 2x12 @7/8 (+5kg)
SSB Calf raise - single leg - hand supported, staggered stance
Flat on floor, heel not touching, controlled - 55kg 3x12 - straight, toes out, toes in @7/7/8 (+5kg)
SSB step up: - 6 inch step - controlled
55kg 2x10 controlled @REP 6/7
Monster band lateral lunges: Xxheavy band x12
Xxheavy band+medium band x15 @7
Xxheavy band+medium band x15 @8
Jefferson Curl - controlled 10kg x10, 20kg x15 @7 (+5 reps)
----
stretch
-
Wednesday 22nd May 2024
Moderately sore all over, but less than before.
Hamstrings rather sore
Tendon Rehab - Recovery
Reverse curl overcoming ISO :against opposite arm - 3x33 secs
Calf raise ISO push against wall, sitting on floor, back against wall: 80% effort -
2 x 33 secs - straight
33 Secs - Toes out
33 Secs - Toes in
QL hip crunch ISO : - one leg off the side of step - BW x33secs
10kg plate held on side off the step - 3x33secs
Popliteus bent knee internal foot rotation ISO : 4x33 secs
Walking: x 23 mins
-
Thursday 23rd May 2024
Still pretty sore in my legs and posterior chain
Reboot - Week 24, Day 3 - Upper weights
Body Weight: 90.1kg in winter clothing and shoes
Ball circles at wall:- 12 each direction - front 2x24 , side 2x24
BBall overhead single arm plank againt wall: 3x33 secs
Front plank hold - 33 secs
Side plank hold Bent knee abducted - 33secs
glute bridge hold x 33secs
Band external rotation activation: - while slow overhead pressing - Light band x2 x 3sets
Popliteus seated Internal foot rotation ISO against opposite foot 3x33 secs
Sartorius seated bent leg ISO pull against opposite leg - 3x33 secs
Leg extension ISO - front elevated 5inches, Plates moved towards end of loading arm with collars, leaning back
Lifted to top, 33 sec hold at 10 degrees x 10kg, 15kg, 20kg, 22.5kg
Heel touch downs, single leg, off 8inch step: BW x12
rotating sets
Dumbbell press, rotating grip: 10lbs x10, 15lbs x10, 25lbs x8, 35lbs x6, 45lbs x2
45lbs x12, x12 @ RPE 9 (+1 rep)
Chin up - straight legs - various hangs and scap shrugs, and mid hold ISO to warm up - BW x1
4 sets of 3 @ RPE 7 on last set
Not sure how many I can do right now, but didn't feel too hard.
Rotating sets
SSB Calf raise ISO - single leg -
30kg x 33 secs straight
30kg x 10+10 Seconds toes out/in
50kg 3 x33 Seconds Straight/toes out/in
70kg 3 x15 Seconds Straight/toes out/in
85kg 3 x15 Seconds Straight/toes out/in
Huge increase in weight. While halving the time, but still not close to failure.
Time to force long term structural changes in the achilles tendon to get back to full health.
No pain or discomfort
Near bodyweight, so close to 2xBW on each foot, and over 300kg in total load if I used two legs.
Don't think my back can support that though
Will move it up over time until a 10 secs hold is hard
Hatfield Safety bar squat: - Flat barefoot shoe - controlled - 30kg x10, 50kg x10, 65kg x8
80kg x10
belt -
82.5kg x10
85kg x10 @RPE 6
+5kg and +1 set.
80kg set felt way easier than last week
High angle barbell row: - controlled - 20kg x10,
Myorep. "+" = 30 secs rest
42.5kg x17↓ @RPE 7 +5+5+5+5+5+5 (+2.5kg)
Deficit push up: feet elevated 12 inches - paused x6
Dip belt, plates on lower back
+5kg x6
+10kg x10 @RPE 5
+15kg x12 @7
Lots of pec activation on +15kg set
Putting a scale on my hands shows about 70kg total load at the top on the +15kg set
So load is a little more at the bottom
Using the dip belt loading this way is a little awkward, but good whole body, core, quad/patella tendon tension.
Might try using chairs and feet on bench, with the dip belt hanging normally, but shifted to mid back
like this
(https://www.ironmanmagazine.com/wp-content/uploads/22/files/2012/04/66.jpg)
SSB Good Morning: Down to just above parallel - 30kg x10, Belt 50kg x6
belt
60kg x10
4-5 mins rest - 62.5kg 2x10 @ RPE 7 on last set
+2.5kg, +1 set from last week
Single arm dumbbell row - arm supported, elbows out, controlled - 35lbs x12, 45lbs x12 @7
Leg curl, single leg : - Plates shifted to end of arm - SLOW, paused - 5kg x6,
10kg x8, x6 @ RPE 7/8
-
Friday 24th May 2024
Upper body not feeling too bad, but quads, calves, glutes, hamstrings and erectors are toasted
Lower Achilles area feels achey, but more in that trained way rather than damaged tendon - I think
Tendon Rehab - Recovery
Popliteus bent knee internal foot rotation ISO : 3x33 secs
Popliteus standing leg curl laterally into opposite wall ISO : 3x33 secs
Walk - 30 mins
Saturday 25th May 2024
Quads, hamstrings, obliques, QL and mid erectors up in soreness compared to yesterday
Tendon Rehab - Recovery
Reverse curl overcoming ISO :against opposite arm - 3x33 secs
Calf raise ISO push against wall, sitting on floor, back against wall: 70-80% effort -
2 x 33 secs - straight
33 Secs - Toes out
33 Secs - Toes in
Sitting on floor, back on wall, single leg press ISO push through ball of foot against wall: - 90 degrees leg angle - 80% effort - 3 x33secs
Popliteus bent knee internal foot rotation ISO : 3x33 secs
Sartorius seated leg curl feet push together ISO: 2x33 secs
Popliteus standing leg curl laterally into opposite wall ISO : 2x33 secs
Sartorius bent leg ISO pull against opposite leg : 2x33 secs
Walk - 27 mins
-
Sunday 26th May 2024
Fatloss cycle 1 - Week 7
Height = 5'8.5"
Weighed = 87.5kg (-0.9) Macrofactor app trend weight - 88kg (-0.2)
Waist = 34 7/8 inches (-0.25)
Hip = 41.5(+0.25)
Upper thigh = 26 3/8
Total loss so far - weight -1.2kg Waist -1.5 inch
Animal based diet - averaged 2604 calories for the week - 197g protein, 152g fat, 121g carbs
Calorie average is more like 2400, only the 3700 outburst last Sunday bumped it up
Back to my usual fat loss rate 1/4 inch off the waist a week, or about 0.5kg of fat.+
Glutes and outer quads still really deep down achey, quite uncomfortable lying in bed..
Mid erectors and deep back muscles in the area as well. From the Good mornings most likely
Calves and hamstrings still pretty sore as well.
BBall, upper Calisthenics at WLC outdoor courts - Reboot, Week 25, day 1
Bodyweight with shoes - 89.5kg
Internal foot rotation, seated bent knee ISO: 3x33 secs
Sartorius bent leg ISO pull against opposite leg : 2x33 secs
External foot rotation ISO against floor: 3x33 secs
Wall sit, single leg. heels off the floor : pushing into wall at 70% 1/4 squat - x33secs
BBall overhead single arm plank against wall: 2x15 secs
Dribbling and ball control drills - 15 mins
Practice moves and shooting- 35 mins, medium effort
Jumps/Dunks - 20 mins worth, about 20+ jumps and dunks on 8 feet netball rim.
Did a few max effort test jumps - touched 9'8" off a few steps, 9'6" standing, 9'4" paused. Felt explosive despite soreness
So 28 inches, 26 and 24 respectively with 7'4" reach
Single leg jump was about the same as standing vertical.
Up about 2.5 inches across the board since I last tested 5 weeks ago.
Bodyweight about the same, but waist is 1+ inches smaller and my squat is up 15kg or so.
In a sore and fatigued state too.
May or may not jump higher when fresh and deloaded
Good to see even in the worse case scenario, my baseline jump is going up.
Looking forward to hopefully another 6 inches in 2+ months time, when I'm under 85kg in playing weight and stronger.
No pain on the jumps or landing, but we shall see tomorrow....
Box Jumps: - 20 inch wall - landing with straight legs - 2x5
felt decent
Tendon work superset
A. Pogo: low, easy x20
B. Scissor hops star pattern : x12 axis
Mid erectors were aching from the jarring on the pogos, so stopped after 1 set
Sit in bottom of full squat: 3 mins - 1.5 mins narrow heels off the ground, 1.5 mins wide relaxed
rotating sets - 2 mins rest between each exercise
Tricep bench dip warmup - BW x5 slow, paused
Inverted row: - Leg at 90 degrees, supported inverted row - BW x6,
regular - BW x6
Warming up for chins
Straight bar dips: - on Oly bar - BW x10 leg supported, BW x 6 paused
BW x17 @RPE 8
Warming up for dips
Rotating sets - 1.5mins between
Chin Up: BW x 1
BW x 9 @ RPE 9
BW x 6 @9
Wanted to get an idea where my numbers were
Surprised to be able to do 10 reps, I was expecting like 6-7
Dips: BW x2
BW x 16 @RPE 8
BW x 10 @8
----
Walking: 12 mins - with 2.5 min backwards walk up 30 degree slope
Back at home
Bulgarian split squat: - arm supported, front foot elevated 2 inches, single dumbbell on working side
Slow - BW x10, 35lbs x8
Band 3 axis cuff wall slide: light band 3x12 @RPE 7
Subscapularis band rotations: light band 3x12 @8
SSB Bulgarian split squat: - 1 arm supported, flat shoes, front foot elevated 2 inches - controlled - 30kg x6
40kg 2x8 @ RPE 7/8
Lying face down, overhead Y raises: 45 degrees incline bench - 3 sec hold at top - 1.25kg 3x6 @ RPE 7
-
Monday 27th May 2024
I expected to feel beat up and drained after yesterday, but not feeling too bad CNS wise.
Feeling achey all over though.
Achilles insertions not too bad
Tendon Rehab - Recovery
QL hip crunch ISO : - one leg lifted - 10kg x33secs
20kg plate held - 2x33secs
Calf raise ISO push against wall, sitting on floor, back against wall:
33 Seconds Straight
33 Seconds Straight
33 Seconds Toes out
33 Seconds Toes in
Leg press ISO push through ball of foot against wall: 90 degrees 4 x 33secs
Reverse curl overcoming ISO :against opposite arm - 3x33 secs
Popliteus bent knee internal foot rotation ISO : 3x33 secs
Sartorius bent leg ISO pull against opposite leg : 4x33 secs
Peroneal external foot rotation ISO single leg : x33 secs
Walking - 30 mins
-
Tuesday 28st May 2024
Feels like I haven't recovered enough from Sunday.
Achey erectors and hamstrings. Obliques and QL a bit sore from yesterday.
A bit tired, cleans and squats felt harder than last week
Will need to make some changes
Cut the volume quite a bit this session
Reboot - Week 25, Day 2 - Lower weights
Body Weight: 90kg with shoes, in winter clothing
snatch grip behind the neck press + dislocate stretch with broom x 1 min
Popliteus, seated bent knee internal foot rotation ISO - 3x33 secs
Sartorius lying on back, single leg ISO pull, against opposite foot: 3x33 secs
A. Front plank hold: 33secs
B. Side plank, legs bent and abducted: 33secs
C. Glute bridge hold: 33secs
Wall sit - pushing into floor at 70% - 3x33secs
Leg Extension ISO - single leg - plates moved towards end of arm -
Leaning back, hold at 15 degrees. No concentric/eccentric - 10kg x30secs, x15kg, x20kg, 22.5kg
Heel touch downs, single leg, off 8 inch step: slow tempo - BW x10
Power clean:
20kg x10 - 5 low hang, 5 high hang
40kg x16 - 4 floor, 3 high hang, 3 knee hang, 3 floor
50kg x10 - 1 floor, 3 high hang, 3 knee hang, 3 floor
50kg x7 - 1 floor, 3 high hang, 3 knee hang
1 min rest -
2 floor, 1 hang - 60kg x3
1 floor, 1 hang - 60kg x2, 60kg x2
Floor - 65kg 2x3
High Bar squat - Flat shoes (Avancus Apex Power v2) - 20kg x10, controlled 40kg x10
4 sec eccentric - 60kg x6, x3, 75kg x5, x2, 90kg x4, 105kg x3
Belt, 4 sec eccentric - 115kg x2, 115kgx1, 125kg x1, 135kg x1
140kg x1 @ RPE 8.5
belt - 6 mins rest
125kg x9 @RPE 9.5 (+5kg)
5 mins rest
125kg x4 @8.5
Puts my e1RM around 160kg.
Squats felt harder than usual, but I got through it OK
rotating sets
Tibilias Wall raise - standing warmup in oly shoes - BW x6
against side of car, in oly shoes - hold at top - BW x6
Myorep. "+" = 20 secs rest (10 deep breaths)
Dip belt+10kg x 12↓ @RPE8 +4+4+4+3
SSB single leg Calf raise ISO: -
10 secs straight, toes out, toes in without rest -
BW x30secs, 30kg x30 Seconds,
70kg x30 Seconds - 2/10 left inner achilles insertion ache
70kg x30 Seconds - no ache
SSB Calf raise - single leg - hand supported, staggered stance
Flat on floor, heel not touching, controlled - 60kg 3x12 - straight, toes out, toes in @7/7/7 (+5kg)
Leg extension - front elevated 5inches, Plates moved towards end of loading arm with collars, leaning back - SLOW - 5kg 2x10
45 degree back extension: - home ghetto setup - BW x10
Plate behind head - 5kg x10, 10kg x8
barbell, Collar to collar Snatch grip
20kg x9 @RPE 7
25kg x10 @8
27.5kg x9 @9
Made a ghetto 45 degree back extension with an SSB and Barbell with pad :)
Replaced RDLs with these. Much better stimulus to fatigue ratio, especially after squats.
I can't believe how much harder these are than RDLs.
I read that a 150kg RDL is equivalent to a 50kg 45 degree back extension with snatch grip.
So 33% of RDL weight.
I used 75kg last week on RDLs for sets of 10, and 27.5kg is around 33% of that.
Nice hamstring stress, my hammies are on fire right now!
Probably the safest out of all the compound posterior chain exercises.
No lower back sheer, and my upper back feels worked from the snatch grip.
These will be good for Myoreps
(https://i.imgur.com/bpVvMvu.jpg)
Ab wheel: against wall x6, on knees x6
On knees, backpack
+7.5kg x12 @7
+10kg x12 @8 (+5kg)
Monster band lateral lunges: Xxheavy band x12
Xxheavy band+medium band x18 @7
Leg curl, single leg : - front lifted up 5 inches, Plates shifted to end of arm - SLOW, paused - 5kg x6,
10kg x10 @ RPE 9
-
Wednesday 29th May 2024
Moderately sore all over.
Didn't feel my erectors work that much with the back extensions yesterday, but they feel it this morning upon waking.
Along with my upper hamstrings, posterior shoulder and upperback from the wide snatch grip
Reduction in overall volume helped, feeling better than I usually do this day of the week
Tendon Rehab - Recovery
Popliteus internal foot rotation against floor ISO : 4x33 secs
Sartorius seated leg curl ISO single leg: 70% effort - 3x33 secs
Combo single leg 1/4 squat wall sit on balls of feet and sartorius leg pull ISO : pushing into floor at 70 % effort - 3 x33 secs
Walking: x 31 mins
Evening
Popliteus bent knee internal foot rotation ISO : 4x3 secs
Wall sit: - pushing into the floor at 70 % effort - 5x 33secs
Sartorius seated leg curl ISO single leg:70% effort - 4x 33secs
-
Thursday 30th May 2024
Still feeling achey all over
Planning to move into an 8 day training cycle - so an extra days rest.
maybe even a 9 day one, still planning things out
Also stopped doing lower body today, back to a proper lower/upper setup
Although, my lower body does still get hit today.... Quads feel quite pumped after the loaded pushups
Did feel good just doing upper body today, much shorter session.
Felt "refreshed" post session, especially after loading up on whey, milk, maple syrup and dried sultanas :)
Reboot - Week 25, Day 3 - Upper weights
Body Weight: 89.6kg with shoes
Ball circles at wall:- 12 each direction - front 2x24 , side 2x24
BBall overhead single arm plank againt wall: 3x33 secs
Popliteus Internal foot rotation ISO against floor 3x33 secs
Sartorius seated bent leg ISO pull against opposite leg - 3x33 secs
Front plank hold - 33 secs
Side plank hold Bent knee abducted - 33secs
glute bridge hold x 33secs
Wall sit - heels off the floor - pushing into floor at 70% effort - 5x33secs
Patella tendon ache until third set
rotating sets - 1.5 to 2 mins between
Band external rotation activation: - while slow overhead pressing - Light band x2 x 3sets
done between warm up sets of the press and chin
Dumbbell press, rotating grip: 10lbs x10, 15lbs x10, 25lbs x8, 35lbs x6, 45lbs x3
47.5lbs x10 @RPE 9 (+2.5lbs, -2 reps)
47.5lb x9 @ RPE 9
Chin up - various hangs and scap shrugs, and mid hold ISO to warm up - leg assisted BW x3, BW x3
Straight legs - slight L Sit posture
Chain belt+5kg - 5 sets of 2 @RPE 7.5 on last set
Lats and biceps felt achey
A little experiment in loading and progression - will progress 1 set each week with a rep until 5 sets of 3
Then add 2.5kg and reset back to 5x2
rotating sets - 1.5 to 2 mins between
High angle barbell row: - controlled - 20kg x10, 40kg x5
Myorep. "+" = 20 secs rest (10 deep breaths)
45kg x17↓ @RPE 8 +4+4+4+4+4 (+2.5kg)
-10 sec rest on mini sets, still did not drop off.
No right brachialis pain, so it looks like it's starting to finally heal...
Deficit push up: - Using dip handles, feet on bench, elevating feet 5 inches above parallel
paused - BW x5
Dip belt + loading pin on mid thoracic
+10kg x8
+20kg x12 @RPE 8
5 mins rest
+25kg x10 @8
Used the dip handles on my squat stand.
Felt good, solid and stable.
My core and quads were firing hard on the 25kg set though, as the plates slipped closer to my waist.
I have a cheap rock climbing figure 8 chest harness coming from Aliexpress, with large carabiner, that will replace the dip belt, which should keep the plates over my chest.
Just hook the loading pin to the carabiner, much easier.
The +25kg set would be around 80kg total weight, so it looks like I'm strong enough to bench around 110kg.
Reading around, getting to +50kg for 10 reps, will allow me to bench 140kg for a few reps.
The strength will be there and the range of motion is greater.
But pushups are more stable than bench though.
Video comparing the two setups
http://www.youtube.com/watch?v=N99hfb3-DT0
Single arm dumbbell row - arm supported, elbows out, controlled - 45lbs x12 @8
Lying face down, overhead Y raises: - 35 degree incline bench - 3 sec hold at top - 1.25kg x8 @RPE 8
face down Y raise into W press: - 35 degree incline bench - 1.25kg x10 @8
Bar hangs and stretch
-
Friday 31st May 2024
Upper body moderately achey from yesterday, much less than expected.
Lower body still fairly sore... posterior chain also more sore from the high angle rows yesterday.
Plus hamstrings got worked today when I went to pick up 6 second hand Hansu 25kg calibrated plates from Facebook Marketplace...
Originally was only ment to get 4 plates, but the guy had 2 more and the whole lot was cheap, so why not.
Not that I need 150kg more weight, but I wanted these for easier loading on chins and dips and other things
As these are much thinner than my 20kg bumper plates, and even the regular rubber coated 20kg plates.
Six of these 25kg plates occupy the space of three 20kg bumper plates...
Although I doubt I need to do 150kg chins or dips anytime soon ;D
(https://i.imgur.com/zC8b97l.jpg)
Tendon Rehab - Recovery
Calf raise ISO push against wall, sitting on floor, back against wall: - pushing into floor at 70 % effort
33 Seconds Straight
33 Seconds Straight
33 Seconds Toes out
33 Seconds Toes in
Popliteus internal foot rotation ISO, against floor : 2x33 secs
Sartorius bent leg ISO pull against opposite leg : 2x33 secs
Popliteus standing leg curl laterally into opposite wall ISO : 2x33 secs
Wall sit: - pushing into floor at 70 % effort - 2x33 secs - 3/10 Patella and Sartorius lower tendons pain on first set
Peroneal external foot rotation ISO single leg : 3x33 secs
Wall sit, single leg. heels off the floor : - pushing into floor at 70 % effort - 2x33 secs
Walking - 28 mins
-
Saturday 1st June 2024
Still fairly sore all over.....
But at least legs are starting to feel better
tentative new training set up
Day 1 - Lower - squat
Day 2 - rest, ISOs, walk
Day 3 - Upper
Day 4 - BBall dribbling, Low intensity plyos
Day 5 - rest, ISOs
Day 6 - BBall, Jumps, chins, dips, Bulgarian split squat
Day 7 - rest, ISOs, walk
Day 8 - rest, walk
could possibly move Upper day forward, behind lower, but my upper body usually feels sore after Lower days, and the total systemic fatigue is also lingering into the next day
Tendon Rehab - Recovery
Wall sit: - pushing into floor at 70 % effort - 1x 33 secs, 3x 45 secs - 2/10 Patella and Sartorius lower tendons pain on first set
Popliteus standing leg curl laterally into opposite wall ISO : 4x 45secs
Calf raise ISO push against wall, sitting on floor, back against wall: - pushing into floor at 70 % effort
45 Seconds Straight
45 Seconds Toes out
45 Seconds Straight
42 Seconds Toes in
Sartorius standing pull against wall : 4x 45secs
Reverse curl + Tricep extension overcoming ISO combo - using opposite hand - at 70% effort - 3x33secs
Raining, didn't feel like walking so skipped
-
Sunday 2nd June 2024
Fatloss cycle 1 - Week 8
Height = 5'8.5"
Weighed = 86.9kg (-0.6) Macrofactor app trend weight - 87.7kg (-0.3)
Waist = 34 5/8 inches (-0.25)
Hip = 41 1/8 inches (-3/8)
Upper thigh = 26 1/8 inches (-0.25)
Total loss so far - weight -1.8kg Waist -1.75 inch
Animal based diet - averaged 2312 calories for the week - 180g protein, 130g fat, 121g carbs
Average calories is up, while activity is down a bit, and yet losing just as fast as before.
Big size drop in legs and hips, from all that swelling going down, since cutting back on volume and frequency of lower body work this week.
Still feeling achey all over, but starting to feel fresher in the lower body
Tendon Rehab - Recovery
Wall sit: - pushing into floor at 70 % effort - 4x 45 secs - 3/10 Sartorius lower tendons pain on first set
Popliteus standing leg curl laterally into opposite wall ISO : 2x33 secs
Sartorius standing pull against wall : 3x 33 secs
Internal foot rotation, Bent knee, ISO : 3x45 secs
-
Monday 3rd June 2024
Sleep not great last night
Starting to feel decent, but still some aches all over.
BBall, upper Calisthenics at WLC outdoor courts - Reboot, Week 26, day 1
Bodyweight with shoes - 88.9kg
Wall sit, half squat : pushing into wall at 70% effort - 2x33 secs
BBall overhead single arm plank against wall: x33 secs
Dribbling and ball control drills - 15 mins
Practice moves and shooting- 25 mins, medium effort
Courts got taken over by netball training, so then just did jumps/dunks against 8 feet netball rims, and backboards
Jumps/Dunks - 30 mins worth, about 25+ jumps and a few dunks on 8 feet netball rim.
Lots of max effort test jumps - touched 9'10" off a few steps, 9'8" standing,
30 and 28 inches respectively with 7'4" reach
Single leg jump the same as standing vertical.
No pain on any jump or landing.
Took a good 15 mins before I started jumping my best.
All up 2 inches from last week, just fresher, but still not 100% fresh yet, so may have 1-2 inches in me at current strength and muscle mass levels.
A couple of kids passing by said "look how high that guy jumps" :)
I still have a long way to go, but I guess anything around 2.5 feet looks high to the average person, when your under 6 feet tall.
Box Jumps: - 20 inch wall, from 1m away - landing with straight legs -
4 set of 3 - 1 standing and 1 running jump before each set
felt so much crisper on these vs last week. Landing with 2-3 inches to spare
Tendon work superset
3 rounds
A. Pogo: low, easy/medium effort x20
B. Scissor hops star pattern : x12 axis
Sit in bottom of full squat: 3 mins - 1.5 mins narrow heels off the ground, 1.5 mins wide relaxed
rotating sets - 2 mins rest between each exercise
Tricep bench dip warmup - BW x5 slow, paused
Inverted row: - Leg at 90 degrees, supported inverted row - BW x10,
regular - BW x8
Warming up for chins
Straight bar dips: - on Oly bar - BW x10 leg supported
BW x 8
Warming up for dips
Rotating sets - 2 mins between
Chin Up: BW x 5 leg assisted , BW x2
chain Dip belt +5kg x3, x3, x4 @RPE 9 on last set
Dips: - thick bar, on corner of fence - BW x3
chain Dip belt +10kg 2x12 @RPE 8/9
Back at home
Band 3 axis cuff wall slide: - each side - light band 2x16 @RPE 7
Subscapularis band rotations: - each side - light band 2x15 @6
Lying face down, overhead Y raises: 45 degrees incline bench - 3 sec hold at top - 4lbs x5 @ RPE 7
face down Y raise into W press: 45 degrees incline bench -
2lbs x10 @ RPE 7
2.5lbs x10 @8
3lbs x7 With subscapularis raise @8
Internal foot rotation, Bent knee, ISO : 3x33 secs
Wall sit: - Pushing into floor at 70% 2x33 secs
Sartorius leg lift ISO, while pressing foot against wall: 2x33 secs
Bulgarian split squat: - arm supported, front foot elevated 2 inches, single dumbbell on working side
Slow - BW x10, 35lbs x8
SSB rear foot elevated split squat: - 1 arm supported, flat shoes, front foot elevated 2 inches -
2 mins rest between sides, 3.5 mins between sets -
4 sec eccentric - 30kg x6, 40kg x6, 45kg x6, 50kg x6 @RPE 7
Leg curl, single leg : - front lifted up 5 inches, Plates shifted to end of arm - SLOW, paused - 7.5kg x5,
10kg x6 @RPE 8
11.25kg x6 @9
-
Tuesday 4th June 2024
Surprisingly not that beat up today.
Just a mild drained feeling and light to moderate DOMS all over, including my foot muscles.
Upper back, posterior shoulder the most sore.
Achilles feels fine.
Body is adapting well each week so far, despite being in a calorie deficit.
Seeing an upward trend across the board in all areas.
Tendon Rehab - Recovery
Calf raise ISO push against wall, sitting on floor, back against wall:
45 Secs Straight 50% effort
45 Secs 70% effort x Straight, Toes out, Toes in
Wall sit: - 60 degrees, pushing into floor
45 Secs 50% effort
45 Secs 70% effort x 3 sets
Walking - 28 mins
------------
Evening
Sartorius, lying on back, Banded External Rotation Hip Pull:
Doubled green band (11kg) x10 @RPE 6
Doubled green band (11kg) x10 @RPE 7
Doubled green band (11kg) x10 @RPE 8
-
Wednesday 5th June 2024
So glad I shifted my Lower body session off today.
Can tell my body needs more recovery.
Aches all over
Tendon Rehab - Recovery
Calf raise ISO push against wall, sitting on floor, back against wall:
33 Secs Straight 50% effort
33 Secs 70% effort x Straight, Toes out, Toes in
Wall sit: - 60 degrees, pushing into floor
33 Secs 50% effort
33 Secs 75% effort x 3 sets
Reverse curl overcoming ISO : using opposite arm, 75% effort - 3x 33secs
Walking - 28 mins
------------
Evening
Internal foot rotation ISO against floor/wall: 3x33 secs
-
Thursday 6th June 2024
Feel better than yesterday, and this time last week, but I could use another day's rest.
Muscle still achey as well.
But not willing to go to a 9 day training week, So the only option is to drop out the Bulgarian split squats post Bball/jumps from 3 days ago.
Reboot - Week 26, Day 2 - Lower weights
Body Weight: 89.3kg with shoes, in winter clothing
snatch grip behind the neck press + dislocate stretch with broom x 1 min
Popliteus, seated bent knee internal foot rotation ISO - 3x33 secs
Sartorius lying on back, single leg ISO pull, against opposite foot: 3x33 secs
A. Front plank hold: 33secs
B. Side plank, legs bent and abducted: 33secs
C. Glute bridge hold: 33secs
Wall sit - pushing into floor - 50% x33 secs, 70% x 33 secs
Heel touch downs, single leg, off 8 inch step: slow tempo - BW x12
Leg Extension ISO - single leg - plates moved towards end of arm -
Leaning back, 10 sec hold at 10 degrees 20 sec at 60 degrees - x10kg, 15kg, x20kg
Power clean:
20kg x10 - 5 low hang, 5 high hang
40kg x10 - 1 floor, 3 high hang, 3 knee hang
50kg x7 - 1 floor, 3 high hang, 3 knee hang
50kg x7 - 1 floor, 3 high hang, 3 knee hang
1 floor, 1 hang - 60kg, 62kg, 62kg
Floor - 65kg x3
the later power cleans felt like trash, stopped early
High Bar squat - Flat shoes (Avancus Apex Power v2) - 20kg x10, controlled 40kg x10
4 sec eccentric - 60kg x7, 80kg x4, 100kg x3
Belt, 4 sec eccentric - 110kg x2, 120kg x2, 130kg x1,
140kg x1 @ RPE 8
belt - 6 mins rest
126kg x6 @RPE 8 (+1kg)
5 mins rest
126kg x6 @9
Crept up the weight 1kg :)
trying to sneak up to 130kg...
All loads felt much better and a little easier than last week
First session with my recently acquired second hand Hansu Power calibrated 25kg plates.
Loading the bar with these was "painful" so much heavier.
And they make a loud zipper noise when sliding them on the bar...
The thinner plates, also seem to create less nerves
140kg looks so dainty when loaded like this, compared to 20kg bumper plates :strong:
Also less bar whip with the plates closer to the centre.
Still feels as heavy though, but changing things up is good.
(https://i.imgur.com/2yjucJj.jpg)
rotating sets
Tibilias Wall raise - standing warmup in oly shoes - BW x8
against side of car, in oly shoes - hold at top - BW x6
Myorep. "+" = 10 secs rest (5 deep breaths)
Dip belt+10kg x 13↓ @RPE 8 +3+3+2 (+1 rep on initial set)
Halved the rest time on the mini sets
SSB single leg Calf raise ISO: -
10 secs straight, toes out, toes in without rest - BW x30 secs, x30kg, x50kg, x70kg x75kg @ RPE 7 (+5kg)
Leg extension - front elevated 5inches, Plates moved towards end of loading arm with collars, leaning back - SLOW - 5kg x6, 10kg x6
SSB Calf raise - single leg - hand supported, staggered stance
Flat on floor, heel not touching, controlled - 65kg x12 - straight @ RPE 8 (+5kg)
65kg x13 - 5 straight, 5 toes out, 3 toes in @9
Monster band lateral lunges: Xxheavy band x12
Xxheavy band+medium band x16
Xxheavy band+heavy band x12 @RPE 7
went up one band tension on last set.
45 degree back extension: - home ghetto setup - BW x10, Plate behind head 10kg x6
barbell, Collar to collar Snatch grip
20kg x5
5 mins rest
30kg x10 @7 (+2.5Kg from last week)
straps - 32.5kg x10 @8 (+5kg)
Harder than you'd expect.
Hefty hamstring tension, but it felt a little uneven, more on my right than left side.
Jefferson curl: - Controlled - 10kg x10
barbell - controlled
20kg x17 @RPE 6
----
stretch
-
Friday 7th June 2024
Moderate to heavy soreness all over, and a mild drained feeling.
My arms are sore from loading those 25kg plates....
Soreness did go down much faster than usual by the time midnight rolled around.
Received my figure 8 rock climbing chest harness today.
Looking forward to using it tomorrow on weighted deficit pushups
Walking - 30 mins
Some random ISOs here and there
-
Saturday 8th June 2024
Erectors feeling sore upon waking.
Legs while still achey, starting to feel fresher, and that snappy feeling.
Should be getting some good jumps in a few days time.
Reboot - Week 26, Day 3 - Upper weights
Body Weight: 89.2kg with shoes, in winter clothing
Ball circles at wall:- 12 each direction - front 2x24 , side 2x24
BBall overhead single arm plank againt wall: 3x33 secs
Popliteus, bent knee Internal foot rotation ISO 3x33 secs
External foot rotation ISO, bent knee, against opposite foot: 3x33 secs
Sartorius seated bent leg ISO pull against opposite leg - 3x33 secs
Front plank hold - 33 secs
Side plank hold Bent knee abducted - 33secs
glute bridge hold x 33secs
rotating sets - 2 mins between
Leg Extension ISO - single leg - front elevated 5 inches, plates moved towards end of arm - No concentric
Leaning back, 10 sec hold at 10 degrees, 20 sec at 60 degrees - x10kg
Leaning back, 20 sec hold at 10 degrees 20 sec at 60 degrees - x15kg, 20kg, 22.5kg
Hold at 60 degrees- 25kg x 30secs
Band external rotation activation: - while slow overhead pressing - Light band x2 x 3sets
done between warm up sets of the press and chin
Dumbbell press, rotating grip: 10lbs x10, 15lbs x10, 25lbs x8, 35lbs x6, 45lbs x3
47.5lbs x11 @RPE 9 (+1 rep)
47.5lb x10 @ RPE 9.5
Chin up - various hangs and scap shrugs, and mid hold ISO to warm up - leg assisted BW x10, BW x3
Straight legs - slight L Sit posture
+5kg - 1x3, 4 sets of 2 @RPE 7 (?) on last set (+1 rep on first set)
rotating sets - 2 mins between
High angle barbell row: - controlled - 20kg x10, 40kg x6
Myorep. "+" = 15 secs rest (10 deep breaths)
47.5kg x18↓ @RPE 9 +4+4+3+3 (+2.5kg, +1 rep on initial set)
Deficit push up: - Using dip handles, feet on bench, elevating feet 5 inches above parallel
paused - BW x5
Rocking climbing chest harness + loading pin on mid thoracic - 10kg x6, 20kg x6
+27.5kg x10 @RPE 8
5 mins rest
+27.5kg x9 @9
First session with the figure 8 rock climbing chest harness.
Felt good, and so much easier to set up and add load.
Much less tension on the core and quads compared to the dip belt set up
The loading pin swings a bit, but it didn't feel unstable.
The loading pin, and the various carabiner and hook probably adds at least an extra kg or more.
Need the weigh the setup next time.
Ab Wheel - - against wall x6, On knees x 6
backpack +15kg - on knees x10 @ RPE 8
Straight legs, Partial ROM - 2.5 feet x 10 @7
Lying face down, overhead Y raises: - 35 degree incline bench - 2 sec hold at top - 4lbs x10 @RPE 7
face down Y raise into W press: - 35 degree incline bench
with subscap and external rotation - 3lbs x10 @7, x8 @8
SSB single leg Calf raise ISO: - arm supported, staggered stance
10 secs straight, toes out, toes in without rest - 30 secs x BW, x30kg, x50kg, x70kg, x75kg
Straight - 15secs x80kg, 80kg
Bar hangs and stretch
-
Sunday 9th June 2024
Fatloss cycle 1 - Week 9
Height = 5'8.5"
Weighed = 87.2kg (+0.3) Macrofactor app trend weight - 87.2kg (-0.5)
Waist = 34 5/8 inches
Hip = 41 inches (-1/8)
Upper thigh = 26 inches (-1/8)
Total loss so far - weight -1.5kg Waist -1.75 inch
Animal based diet - averaged 2581 calories for the week - 194g protein, 132g fat, 156g carbs
Don't know what happened, but I was around low 86kg during the week and 86kg on the dot 2 days ago, and then just bloated up this morning
Same for waist size... my hip and leg size is down indicating fat loss.
Well the Macrofactor trend weight shows -0.5kg
So I'll probably whoosh down to 85.5kg next week.
BBall, Dribbling and Low intensity plyos - Reboot, Week 26, day 4
Sore all over from yesterday. Mild drained feeling.
Upper hamstrings more sore than expected.
Even my quads are as well
Bodyweight with shoes - 89.9kg in semi winter clothing
Wall sit, single leg 1/4 squat : heels off the ground, pushing into wall at 70% effort - x33 secs
BBall overhead single arm plank against wall: x33 secs
Dribbling and ball control drills - 15 mins
Practice moves and shooting- 20 mins, medium effort
Tendon work superset
2 sets of 30% effort/speed
A. Run - full court
B. Carioca run - half court each side
C. Backward run - full court
D. Pogo: x20
C. Scissor hops star pattern : 12 axis
short distance of - 30% effort
2 legged star pattern hop x 12 axis
2 legged zig zag hop
prime times
No discomfort, especially on the backward runs which did hurt my right achilles insertion the last time I tried them.
Walking: 17 mins - with 2.5 min backwards walk up 30 degree slope
-
Monday 10th June 2024
Legs/hips starting to feel good
Foot muscles/ankles achey from yesterday.
Achilles insertions also some mild aches when walking after sitting for a while.
Tendon Rehab - Recovery
Calf raise ISO push against wall, sitting on floor, back against wall:
33 Secs Straight 50% effort
33 Secs 70% effort x Straight, Toes out, Toes in
Sartorius bent leg ISO pull against opposite leg : seated - 3x 33secs
Single leg kneeling deadlift, on ball of foot - supported : 4 x33 secs
Wall sit: - 60 degrees, pushing into floor
33 Secs 50% effort
33 Secs 75% effort x 2 sets
------------
Evening
Sartorius bent leg ISO pull against opposite leg : seated - 3x33 secs
Single leg kneeling deadlift, on ball of foot - supported : 3x33 secs
-
Tuesday 11th June 2024
Trash session.
Last session 2 days ago tired me out more than I planned for!
Back to the drawing board
Also dropped the chins and dips from today.
Lats still felt pretty sore.
Will do them tomorrow, and likely as new weekly set up.
BBall, Jumps at WLC outdoor courts - Reboot, Week 27, day 1
Bodyweight with shoes - 88.8kg in semi winter clothing
Wall sit, half squat : pushing into wall at 70% effort - 2x33 secs
BBall overhead single arm plank against wall: x33 secs
Dribbling and ball control drills - 15 mins
Practice moves and shooting- 25 mins, medium effort
Jumps - 5 warmups, and 5 low effort jumps
No motivation, and power. Very low jumps... Plus achey lower Sartorius tendons on landing, so shut things down.
Box Jumps: - 20 inch wall, from 1m away - landing with straight legs -
2 sets of 3
Felt meh
Sit in bottom of full squat: 3 mins - 1.5 mins narrow heels off the ground, 1.5 mins wide relaxed
Walking: 15 mins - with 2.5 min backwards walk up 30 degree slope
-
Wednesday 12th June 2024
Upper back was achey from BBall, but I had a good nights sleep, and felt fairly good.
Legs and hips also felt ready after 6 days without any squats, and yesterday's BBall activity was not that taxing to them.
So I did squats today, 2 days earlier than planned.
Kinda much like "Street workout" type session - chin, dip, squat :)
In hindsight I probably should have thrown in some leg curls, but even so my quads, glutes, hamstrings and abs are all feeling achey as I sit here
Chin, Dip, Squat - Reboot, Week 27, day 2
Bodyweight with shoes - 88.7kg in winter clothing
External foot rotation ISO, bent knee, against opposite foot: 5x33 secs
Bent knee Internal foot rotation ISO 5x33 secs
Single leg kneeling deadlift, supported : 4x33 secs
Calf raise ISO push against wall, sitting on floor, back against wall:
33 Seconds Straight
33 Seconds Straight
33 Seconds Toes out
33 Seconds Toes in
Sartorius leg lift ISO, while pressing inside foot against object - 4x33 secs
Tricep bench dip: paused x5
Rotating sets - 2 mins between
Band external rotation activation: - while slow overhead pressing - Light band x2 x 3sets
done between warm up sets of the chin/dip
Chin Up: BW x 10 leg assisted , BW x3
Belt+5kg x4, x3, x3 @RPE 7.5 on last set (+1 rep on first set)
RPE is dropping, so getting stronger
Dips: - Power rack setup - 10 dip shrugs, BW x10 leg assisted
BW x6
Dip belt +5kg x6
+12.5kg x12 @ RPE 8.5 (+2.5kg)
+12.5kg x12 @9.5
Band 3 axis cuff wall slide: - each side - light band x12,
medium band x15, x16 @RPE 7
Subscapularis band rotations: - each side - light band x12
medium band x15, x15 @RPE 7
Sartorius, lying on back, band pull - single leg - Slow, hold at top 7.5kg (doubled red band) 2x10 @RPE 7/8
High Bar squat - Flat shoes (Avancus Apex Power v2) - 20kg x10, controlled 40kg x10
4 sec eccentric - 40kg x10, 60kg x6, 80kg x6, 100kg x4
Belt, 4 sec eccentric - 115kg x3, 125kg x1, 135kg x1,
145kg x1 @ RPE 8.5 (+5kg)
belt - 6 mins rest
128kg x6 @RPE 8.5 (+2kg)
6 mins rest
128kg x6 @9
After the 135kg single flew up, I bumped up the top single to 145kg which felt OK, hard, but it looked relatively easy
Same for the 128kg sets, felt kinda hard, but they looked easy on video.
-
Thursday 13th June 2024
Moderate DOMs all over. Mild tired/drained feeling.
Starting to get used to loading 25kg plates, so arms not so beat up now.
My abs, quads, glutes, erectors, QL/obliques and even my calves are sore from the high bar squats.
Even some hamstring, but I was bending over to move plates, and other things, so it's not all from squats.
Makes me question the need for post squat accessories like RDLs and good mornings when the high bar squat already trashes the erectors and glutes.
I'm just doubling up on the amount of work they do, and prolonging recovery or even inhibiting hypertrophy due to excessive damage...
Only hamstrings need specific targeting that leg curls, nordics, GHR, back extensions and some others do better.
TOTAL REST DAY
-
Friday 14th June 2024
Upper back and erectors still sore, but everything else is starting to taper off.
Trying lots of new stuff this session.
Reboot - Week 27, Day 3 - Lower weights
Body Weight: 89kg with shoes, in winter clothing
snatch grip behind the neck press + dislocate stretch with broom x 1 min
Sartorius leg lift ISO, while pressing foot against wall: 2x 33secs
A. Front plank hold: 33secs
B. Side plank, legs bent and abducted: 33secs
C. Glute bridge hold: 33secs
Rotating sets
Split squat ISO : - half squat depth - BW x33secs
Dip belt +10kg x33 Secs, x20kg
SSB - 33 secs x 30kg, 40kg, 50kg
Power clean:
20kg x10 - 5 low hang, 5 high hang
40kg x7 - 1 floor, 3 high hang, 3 knee hang
50kg x7 - 1 floor, 3 high hang, 3 knee hang
50kg x5 - 1 floor, 3 high hang, 1 knee hang
Felt like trash on these, still recovering from squats 2 days ago
rotating sets
Tibilias Wall raise - standing warmup in oly shoes - BW x8
against side of car, in oly shoes - hold at top - BW x6
Myorep. "+" = 15 secs rest
Dip belt+10kg x 13↓ @RPE 8 +3+3+3+2
Sartorius lying on back, band pull. single leg: - slow. hold at top
Red band 7.5kg x6,
7.4kg 2x8 @REP 8/9
SSB single leg Calf raise ISO: -
10 secs straight, toes out, toes in without rest - BW x30 secs, x30kg, x50kg, x70kg, x80kg @ RPE 7 (+5kg)
Leg Extension ISO - single leg - front of unit elevated 5 inches, plates moved towards end of arm -
Leaning back, 30 sec hold at 60 degrees - x10kg, 15kg, x20kg
Band rotations, high to low woodchop: - controlled with hold - 7.5kg (red band) 2x10 @ RPE 6/7
SSB Calf raise - single leg - hand supported, staggered stance
Flat on floor, heel not touching, controlled - 70kg 2x12 @RPE 7/8 (+5kg)
Adductor band pull: - red band - 7.5kg x10 @7
B;ue band - 12.4kg x12 @8
Side abduction raises banded:
red band - 7.5kg x10 @7, 7.5kg x12 @9
45 degree back extension: - home ghetto setup - BW x10
barbell, Collar to collar Snatch grip - 20kg x6, 30kg x6
5 mins rest
straps - 35.5kg x10 @7 (+2.5kg)
37.5kg x10 @8 (+5kg)
40kg x10 @8.5 (+7.5kg)
Without any squats this session, I kept going up in weight and still not getting close to failure.
Felt uneven, more tension and pump on my right side erectors and hamstrings
Leg curl, single leg : - front lifted up 5 inches, Plates shifted to end of arm - controlled - 10kg x5
Jefferson curl: - Controlled - 10kg x5
barbell - controlled
20kg x20 @RPE (+3 reps)
-
Saturday 15th May 2024
No surprises I'm moderate to heavily sore all over, from all the new exercises. Glute medius in particular from the band side leg raises.
Even my quads are pretty sore.
Upper back, core, obliques/QL is sore from snatch grip back extensions and woodchops, but for some reason my outer tricep head are also really sore...
Tendon Rehab - Recovery
Popliteus bent knee internal foot rotation ISO : 3x33 secs
Popliteus standing leg curl laterally to behind opposite leg -
band attached to forefoot, 10 sec hold at full contraction with foot internally rotated - small light Rogue band 2x5
Walking - 28 mins
Went on a shopping spree this week with all the end of financial year sales going on
On Ebay I picked up a cheap 45 degree back extension unit, and is rated for 200kg.
Crazy for $80AUD and it folds up for space savings in my garage.
I'm just worried the handles might get in the way of a held barbell, but I can use a different grip width, and raise the height of the unit to compensate for loss of ROM.
And if it's unstable, I can always rest it on a barbell in my squat stand, instead of it's support arm
(https://i.ebayimg.com/images/g/bPEAAOSwvtVlC9eS/s-l225.jpg)
On Amazon last night and picked up Sertt cable pulley system - $72AUD, so cheap.
Already delivered and all items feel solid and as robust as any pulley and attachments I've used in a commercial gym.
Attach one pulley to my chin bar on my squat stands, and the other as a low pulley, to a tie down strap rigged across the bottom front of my squat stands, when needed.
Going to replace most of my banded movements with it, and greatly open up the type of exercises I can do.
Even for adding load to the back extensions
Loading pin can swing a bit, which can be damped by running the cable it's connected to, through a band stretched across it's path etc
(https://m.media-amazon.com/images/I/71AdEs+OqeL._AC_SL1500_.jpg)
And just now, while casually surfing the web, I came across this SMAI belt squat attachment.
It's not made for my squat stands, but the pin size is the same, and I can attach it in several makeshift ways on the stand, safety bars or even a barbell with tie down straps
It comes with a belt, is adjustable in length and has a support arm that automatically swings out of the way once you lift off.
And it's cheap compared to the others I've seen, with more features, and on sale.
Once I figured I can do belt squats, calf raises/ISOs, Bulgarian split squats, lunges in all directions (when hooked up with a tie down strap) and other single leg moves without loading the spine it seems like a no brainer.
Also add load for the 45 degree back extension, by hooking the belt to the back of your head when your at the bottom of the extension.
Can probably rig up a seated calf raise as well :)
(https://www.smai.com.au/cdn/shop/files/BeltSquatAttachment1_600x@2x.jpg?v=1717123741)
-
Sunday 16th June 2024
Fatloss cycle 1 - Week 10
Height = 5'8.5"
Weighed = 85.5kg (-1.7) Macrofactor app trend weight - 86.6kg (-0.6)
Waist = 34 5/8 inches
Hip = 40.75 inches (-0.25)
Upper thigh = 25.75 inches (-0.25)
Total loss so far - weight -3.2kg Waist -1.75 inch
Animal based diet - averaged 2528 calories for the week - 194g protein, 124g fat, 170g carbs
As predicted huge whoosh down below 86kg. Although it didn't happen till today!
Was hovering around mid 86kg all week
Still no change in waist size, which I'll put down to increased erector, ab/oblique size.
But I've shrunk a lot in my legs and hips
Current progress - from 31 Dec 2023 to today, 4.5 months.
91.4kg to 85.5kg.
End goal is probably between 70-75kg, wherever I end up when I can see the veins on my lower abs....
(https://i.imgur.com/ZFpDpBE.jpg)
Still feel sore all over.
Was thinking about resting today, but pushed ahead with training.
Was keen to try out my new cable system kit.
Reboot - Week 27, Day 4 - Upper weights
Body Weight: 88.2kg with shoes, in winter clothing
Ball circles at wall:- 12 each direction - front 2x24 , side 2x24
BBall overhead single arm plank againt wall: 2x35 secs
Front plank hold - 33 secs
Side plank hold Bent knee abducted - 33secs
glute bridge hold x 33secs
Popliteus, lateral cable on forefoot, leg curl pull, to opposite side: - single leg, foot strap on fore foot - 10 sec hold at top - 5kg 2x4 @RPE 8
External foot rotation, bent knee - cable - 10 sec hold at end of ROM- 5kg 2x4 @ RPE 7
Sartorius leg lift ISO, while pressing foot against wall - 2x33 secs
rotating sets - 2 mins between
Sartorius, lying on back, cable pull: - 3 sec hold at top - 5kg x5
Slow, 10 sec hold at top - 7.5kg x4 @7
Slow, 10 sec hold at top - 10kg x4 @8 right side, @9 left side
Left side is quite a bit weaker, which I did not notice when doing these with bands.
Band external rotation activation: - while slow overhead pressing - Light band x2 x 3sets
done between warm up sets of the press and chin
Leg Extension ISO - single leg - front elevated 5 inches, plates moved towards end of arm - No concentric/eccentric
Leaning back, 20 sec hold at 10 degrees, 20 sec at 60 degrees - x10kg, 15kg, 20kg, 20kg
Hold at 60 degrees - 25kg x 30secs @RPE 7
Dumbbell press, rotating grip: 10lbs x10, 15lbs x10, 25lbs x8, 35lbs x6, 45lbs x3
47.5lbs x12 @RPE 9 (+1 rep)
47.5lb x9 @ RPE 9
I'll stay here one more week then move up to 50lb dumbbells
Chin up - various hangs and scap shrugs, and mid hold ISO to warm up - leg assisted BW x10, BW x4
Straight legs - slight L Sit posture
+5kg - 2x3, 3x2 (+1 rep on second set)
rotating sets - 2 mins between
Deficit push up: - Using dip handles, feet on bench, elevating feet 5 inches above parallel
paused - BW x5
Rocking climbing chest harness + loading pin on mid thoracic (1kg) - 10kg x5, 20kg x5
+30kg x8 @RPE 8.5 (+2.5kg, -2 reps)
7 mins rest
+30kg x8 @9.5
Weighed the chest harness, carabiner and loading pin, which all add up to up 1kg
High angle barbell row: - controlled - 20kg x10, 40kg x6, 50kg x3
Myorep. "+" = 15 secs rest (10 deep breaths)
50kg x17↓ @RPE 8 +4+4+3+3 (+2.5kg, -1 rep on initial set) - 3/10 right brachialis pain
Ahh pain is back....
SSB single leg Calf raise ISO: - arm supported, staggered stance
10 secs straight, toes out, toes in without rest - 30 secs x BW, 30kg, 50kg, 70kg, 80kg, 85kg @RPE 8
Face Pull into press, cable: - Rope handle, neutral grip - with hold - 2.5kg x10
with hold - 5kg x10, 7.5kg x8 @RPE 8
Trying out the cable system. Felt smooth and solid.
Ab Wheel - - against wall x6, On knees, with hold at bottom x10
Straight legs, Partial ROM - 3.5 feet 2x10 @ RPE 7/9 (+1 feet ROM)
Internal rotation, cable - single arm - 5kg 2x15 @ RPE 6/7
Also messed around with wide grip lat pull downs on the cable pulley - a few sets with 25kg which was too light
-
Monday 17th June 2024
Fairly sore all over, but less than usual.
Both inner Achilles insertion/Plantaris tendon with mild aches from the heavy calf raise ISOs
Tendon Rehab - Recovery
Split Squat ISO, on balls of foot - half squat depth, rear leg straight - 4x30 secs
Walking - 31 mins
Tuesday 18th June 2024
Still achey, but less so.
Mood still down.
Tendon Rehab - Recovery
Used the cable pulley kit off my Ironmaster bench, chin bar attachment.
Quite a bit more intense than my usual manual resistance ISOs
Also messed around with some facepulls, various rows and pushdowns to compare the different handle/grip attachments I have.
Hanging a small piece of chain off the loading pin damps the swinging nicely
Calf raise ISO push against wall, sitting on floor, back against wall: - 75% effort
35 Seconds Straight
35 Seconds Straight
35 Seconds Toes out
35 Seconds Toes in
Reverse Curl ISO single arm - cable - 2.5kg x15 Seconds
5kg x35 Seconds - Cable on wrist
5kg x35 Seconds - Cable in hands
6.25kg x35 Seconds - Cable on wrist
7.5kg x35 Seconds - Cable on wrist @RPE 6
Sartorius, lying on back, cable pull ISO - mid range hold - 7.5kg x 35secs
10kg 3x30secs @RPE 8
Popliteus, lateral cable leg curl pull, to opposite side ISO - single leg, foot strap on fore foot - 2.4kg x 35 secs. 2.75kg 2x35secs
External foot rotation - cable - slight bent knee - 3.75kg 2x 35secs, 5kg x 35secs
Wall sit: - half squat depth, pushing into floor at 70 % effort - 4 x35 secs
Walking - 28 mins
-
Wednesday 19th June 2024
Felt kinda Ok, but still some soreness.
Need more rest maybe.
After BBall I assembled the Everfit 45 degree back extension.
Which seems pretty good/solid for the price.
A few quirks, but overall works well, and can fold up flat and leaned against a wall.
I only did a few reps to test settings and my lower hamstrings are on fire!
So much so, that maybe don't even need to do leg curl's or nordics...
The handles and frame don't appear to get in the way of using a snatch grip barbell for loading.
And I can get full range of motion, but doing so means the barbell touches the ground.
So I'll be dropping the bench angle to 35 degrees, and propping the front up 6 inches to allow full ROM with a barbell and 5kg plates.
Held back on getting the hip belt squat attachment, as I can maybe replicate it with a barbell, tie down straps, in landmine type setup
Or use my cable pulley kit with higher rated pulleys (current ones are 150kg, saw some 800lb rated ones on Amazon) - attaching the cable to a tie down strap from my chin bar and carabiner, until I hook it up to the belt, to allow you to start from the top.
http://www.youtube.com/watch?v=9in634kTDIM
BBall, Jumps at WLC outdoor courts - Reboot, Week 28, day 1
Bodyweight with shoes - 88.1kg in semi winter clothing
Wall sit, half squat : pushing into wall at 70% effort - 2x33 secs
BBall overhead single arm plank against wall: 2x33 secs
Dribbling and ball control drills - 15 mins
Practice moves and shooting- 30 mins, medium effort
Jumps - 5 warmups, and 10 jumps
Left leg Sartorius lower isnertion and right outer posterior knee area, either popliteus outer tendon or plantaris
hurt on landing deeper than a quarter squat, so shut it down.
Needs another month of rehab....
Tendon work superset
3 sets of 30-40% effort/speed
A. Backward run - full court
B. Carioca run - half court each side
C. Pogo: x20
D. Scissor hops star pattern : 12 axis
No discomfort on any
Box Jumps: - 20 inch wall, from 1m away - landing with straight legs -
3x3
LR and RL plant 3 step jumps x 3 each
2x3
Felt decent on these.
Sit in bottom of full squat: 3 mins - 1.5 mins narrow heels off the ground, 1.5 mins wide relaxed
gettingh easier and less uncomfortable
Walking: 12 mins - with 2.5 min backwards walk up 30 degree slope
-
Thursday 20th June 2024
Erectors, hamstrings and upper back achey, but everything else not too bad.
Decided to rest today
Tendon Rehab - Recovery
Semi single leg squat ISO, on balls of foot - half squat depth, partially supported with other leg - 4x30 secs
Just supporting enough weight with other leg to get a 2/10 or less pain on the plantaris and sartorius tendon
Similar depth and leg angle to walking downstairs
Doing weighted chins and dips tomorrow. debating whether to do it at home (need to set up my gear to do it) or go outdoors.
Surfing the web I found 3 decent outdoor calisthenics gym within 15 mins of my house.
If only these had a basketball court or one nearby..
The closest at 4 mins is pretty basic, but has the essentials, and even some ghetto machines :)
(https://i.imgur.com/2F89iqY.jpg)
(https://i.imgur.com/tN9jBQY.jpg)
(https://i.imgur.com/Q3i9hoj.jpg)
The other two are further away, but much better, with even rings, straight bars, parallel dips
(https://i.imgur.com/AVEGTe3.jpg)
(https://i.imgur.com/9y2VdTT.jpg)
Parking might be an issue with this one, as I need to cart all my gear and weights there via backpack
(https://i.imgur.com/cShkjCL.jpg)
-
Friday 21st June 2024
Felt Ok today, despite some poor sleep.
Went to a small calisthenics playground area, 16mins from my house.
Chose this one for good parking, and decent setup.
Steep slope leading up to it, with muddy grass from recent rain, ugh in a heavy backpack....
Turns out there is a single basketball hoop nearby, on a public tennis court, but obviously not a good idea when peeps are playing tennis
Although it was empty when I arrived, and then full when I left, so maybe turning up earlier might work
There was a leg press there that uses your bodyweight, and it's quite decently loaded when using it single legged.
Also makes a nice plyo swing of sorts
(https://i.imgur.com/NG4X3sY.jpg)
Chin, Dip at Green Park Outdoor Gym - Reboot, Week 28, day 2
Bodyweight with shoes - 88.4kg in winter clothing
This morning -
Semi single leg squat ISO, on balls of foot - half squat depth, partially supported with other leg - 4x40 secs
Just supporting enough weight with other leg to get a 2/10 or less pain on the plantaris and sartorius tendon
Similar depth and leg angle to walking downstairs
Tricep bench dip: paused x6
Rotating sets - 2 mins between
Band external rotation activation: - while slow overhead pressing - Light band x2 x 3sets
done between warm up sets of the chin/dip
Chin Up: Hangs, pull up grip scap shrugs x10, chin grip scap shrugs x10, BW x 10 leg assisted , BW x3
Belt+5kg x5, x4, x3 (+1 rep on second set)
Accidentally did 5 reps on first set, was supposed to do 2x4, 1x3...
Maybe RPE 7 on first set
Dips: - parallel bars at park, wide'ish - 10 dip shrugs, BW x10 leg assisted
BW x6
Dip belt +5kg x3, +10kg x3
+15kg x12 @ RPE 9 (+2.5kg)
+15kg x10 @10 - 11th rep at 0.75
Inverted row: - under hand grip using suspended D handles - Body close to horizontal at bottom.
BW x 12 @RPE 9
Hamstrings firing hard on these and achey!
Straight bar dips: - BW x17 @RPE 9
Probably should not have done this set, but I wanted to see how these felt after fatigued from weighted dips and not having done them in a few weeks.
Still easy
Back at home -
Face down Y raise into W press: - 45 degree incline - 2kg 2x10 @7
Semi single leg squat ISO, on balls of foot - half squat depth, partially supported with other leg - 4x40 secs
Just supporting enough weight with other leg to get a 2/10 or less pain on the plantaris and sartorius tendon
Similar depth and leg angle to walking downstairs
Calf raise ISO, single leg - cable pulley - 10 secs straight, toes out, toes in without rest - 30secs x10kg, 20kg
Trying it out on cable pulley
Hammer curl ISO - single arm : - cable pulley, with D handles -
10kg x20 Seconds @7. 3/10 right brachialis pain
10kg x30 Seconds @8. 3/10 right brachialis pain
10kg x30 Seconds @8. 2/10 right brachialis pain
-
Friday 22nd June 2024
crap sleep, but not feeling too bad after yesterday's session.
Also not as sore as I was expecting.
Reboot - Week 28, Day 3 - Lower weights
Body Weight: 88.3kg with shoes, in winter clothing
snatch grip behind the neck press + dislocate stretch with broom x 1 min
Sartorius leg lift ISO, while pressing foot against wall: 2x 33secs
External foot rotation ISO against floor - slight bend in knee - 4x 33 secs
A. Front plank hold: 33secs
B. Side plank, legs bent and abducted - opposite hand in air- 33secs
C. Glute bridge hold: 33secs
Semi single leg squat ISO, on balls of foot - half squat depth - 3x33 secs
Leg Extension ISO - single leg - front of unit elevated 5 inches, plates moved towards end of arm -
Leaning back, 15 sec hold at top, 15 sec hold at 60 degrees - x 5kg, 10kg, 15kg
Heel touch downs, single leg, off step: BW x 12
Rotating sets
Power clean:
20kg x10 - 5 low hang, 5 high hang x 2 sets
40kg x9 - 3 floor, 3 high hang, 3 knee hang
50kg x7 - 1 floor, 3 high hang, 3 knee hang
50kg x6 - 2 floor, 3 high hang, 1 knee hang
50kg x3 - 1 floor, 3 high hang
feeling better and getting crisper
High Bar squat - Flat shoes (Avancus Apex Power v2) - 20kg x10
4 sec eccentric - 40kg x7, 60kg x6, 80kg x5, 100kg x4
Belt, 4 sec eccentric - 115kg x3, 125kg x2, 135kg x1 @8
belt - 6 mins rest
130kg x6 @RPE 8.5 (+2kg)
5 mins rest
120kg x7 @9
Squats felt a bit harder and heavier than usual. Maybe fatigue from yesterday as it's the first time I have done back to back sessions.
Also feeling like my progress is starting to plateau, so likely need another work set.
Although I added in SSB reverse lunges this session, which should help
And I'll be adding in belt squats somewhere, as my quads are the limiting factor as I always start to "good morning" the weight up when RPE goes over 8
Either the loading pin + belt, feet elevated or Cable pulley version to start, but I'll likely buy that SMAI belt squat attachment.
And suspend attach it to my squat stands, with a cable tie down, so it can move freely back and forth,
so the fixed arc of the lever arm is eliminated to be more like proper squat, rather than pulling you forward at the bottom.
rotating sets
Tibilias Wall raise - standing warmup in oly shoes - BW x10
against side of car, in oly shoes - hold at top - BW x6
Myorep. "+" = 15 secs rest
Dip belt+10kg x 15↓ @RPE 9 +4+4+3+3 (+2 reps on initial set)
stalled last week, and back with a bang
45 degree back extension: - unit elevated 8 inches - collar to collar snatch grip, full 90 degree ROM - BW x10, 20kg x6, 30kg x6
controlled with a hold at top
40kg x6 @RPE 8 - toes pointed out and calf raised down
40kg x6 @9 - toes pointed out and calf raised down
40kg x6 @9.5 - toes pointed out.
Damn brutal, lower hamstrings were screaming!
Feels a little harder than my ghetto version I was doing before, where I could do 40kg x10 with lower RPE, and more strain on lower hammies.
40kg on these definitely feels like 120kg or more on RDLs for me, and probably 160kg on deadlifts
Got some lower Sartorius aches when warming up
(https://i.imgur.com/DM6Z4mx.jpg)
SSB Calf raise - single leg - hand supported, staggered stance
Flat on floor, heel not touching, controlled - BW x10, 50kg x6, 70kg x10 @RPE 8
75kg x10 @RPE 9 (+5kg)
Rotating sets
SSB reverse lunge, alternating legs: - 2 hands supported - BW x10, 30kg x10, 50kg x12
Controlled
60kg 2x12 @7/7.5
45 degree QL side raise: - BW x10 @RPE 6
dumbbell hanging down - 5lbs x10 @7
I figure these also hit the glute medius of the outer leg, and adductors of the inner leg.
Along with the obliques and QL.
Bang for your buck exercise, with really nice QL stretch
Leg curl, single leg : - front lifted up 5 inches, Plates shifted to end of arm - SLOW - 7.5kg x6, 11.5kg x8 @RPE 9
-
Sunday 23rd June 2024
Fatloss cycle 1 - Week 11
Height = 5'8.5"
Weighed = 85.6kg (+0.1) Macrofactor app trend weight - 86.1kg (-0.5)
Waist = 34 3/8 inches (-0.25)
Hip = 40.75 inches
Upper thigh = 25 7/8 inches (+1/8)
Total loss so far - weight -3.1kg Waist -2 inches
Animal based diet - averaged 2809 calories for the week - 194g protein, 157g fat, 158g carbs
Averaged closer to 2500 calories than 2800, just yesterday I ate 3.8k, which dragged it up :)
TDEE has been shooting up - Macrofactor has me at 2980+ calories and rising.
While TDEE Calculator android app says 3200 calories.
A month ago it was more like 2200...
Mild to moderate soreness all over, but way less than usual post lower day.
Upper hamstrings, obliques, QL and calves by far the most sore.
My outer triceps are strangely sore.
Tendon Rehab - Recovery
Hammer curl overcoming ISO : using opposite arm, 80% effort - 6 x 10 secs
Sartorius bent leg ISO pull against opposite leg : - 80% effort - 6 x15 secs
External leg rotation against floor, slight bent knee: 70% effort - 5x15 secs, 1x 45secs
Semi single leg squat ISO, on balls of foot - half squat depth - 4 x33 secs
Walking - 28 mins
-
Monday 24th June 2024
DOMs has increased even more over yesterday - especially in my glutes, quads, whole hamstring, inner thigh areas and calves.
Plus upper back still fairly sore, so I decided to rest up today rather than train.
As next session, while upper body slanted, will be somewhat full body.
People do hip htursts for that contracted position, but I think 45 degree back extensions do it just as well without needing as much weight...
Tendon Rehab - Recovery
Calf raise ISO push against wall, sitting on floor, back against wall: - 80% effort
30 Seconds Straight
30 Seconds Straight
2x15 Seconds Toes out
2x15 Seconds Toes in
15 Seconds Straight
Hammer curl overcoming ISO : using opposite arm, 80% effort - 6 x15 secs
Sartorius bent leg ISO pull against opposite leg : - 80% effort - 6 x15 secs
External foot rotation against floor, slight bent knee: 70% effort - 5x15 secs, 1x 30 secs
Wall sit: - pushing into floor at 80% effort - 1/4 squat depth - 4 x15 secs
Walking - 28 mins
-
Tuesday 25th June 2024
Still a bit sore all over, but feeling decent. Poor sleep though
I ended up ordering the SMAI belt squat attachment last night.
Should arrive today
Looking forward to it, and might even bang out some sets
I might be ghetto attaching it to the back shelf of my garage rather than the squat stands... we shall see.
Today on SSB calf raise ISOs, once it got heavy, holding your arms outstretched on the squat stand uprights for balance,
the traps and shoulders gets uncomfortable after a while in this posture, and sometimes I get a numb feeling, from the blood flow getting get cut off I presume.
It's made worse by doing them single leg, so you have to do twice the number of sets back to back, and the upper back gets tired.
So the belt squat is going to be a god send to replace these.
And the decompression effect from the loaded belt pulling down on the sacrum is a side bonus
Reboot - Week 28, Day 4 - Upper weights
Body Weight: 90.5kg with shoes, in winter clothing
Ball circles at wall:- 12 each direction - front 2x24 , side 2x24
BBall overhead single arm plank againt wall: 2x35 secs
Front plank hold - 33 secs
Side plank hold Bent knee abducted, opposite arm in the air - 33secs
glute bridge hold x 33secs
External foot rotation, slight bent knee - cable pulley - SLOW, with hold at end of ROM - 5kg x6, 6.25kg 2x8 @RPE 7/8
Internal foot rotation, slight bent knee - cable pulley - SLOW, with hold at end of ROM - 6.25kg 2x6 @RPE 8
Sartorius, lying on back, cable pull: - SLOW, with hold at end of ROM - 7.5kg x5 , 10klg 2x8 @8
Band external rotation activation: - while slow overhead pressing - Light band x2, x3, x3
done between warm up sets of the press and chin
rotating sets - 2 mins between
Leg Extension ISO - single leg - front elevated 5 inches, plates moved towards end of arm -
Leaning back, slow up, 15 sec hold at top, slow down, 15 sec hold at 60 degrees x 5kg, 10kg, 15kg, 20kg, 20kg
Dumbbell press, rotating grip: 10lbs x10, 15lbs x10, 25lbs x8, 35lbs x6, 45lbs x4
47.5lbs x10 @RPE 8
47.5lb x10 @9.5
Chin up - various hangs and scap shrugs, to warm up - leg assisted BW x10, BW x5
Straight legs - slight L Sit posture
+5kg - 4x3, 1x2 (+1 rep on second set)
Messed up was supposed to do 3x3, 2x2...
rotating sets - 2 mins between
High angle barbell row: - controlled - 20kg x10, 40kg x6, 50kg x4
Myorep. "+" = 15 secs rest (10 deep breaths)
50kg x18↓ @RPE 9 +4+4+3+3 (+1 rep on initial set)
No right brachialis pain today, last few sessions of ISO hammer curls fixed it!
Deficit push up: - Using dip handles, feet on bench, elevating feet 5 inches above parallel
Rocking climbing chest harness + loading pin on mid thoracic (1kg) + light band across loading pin to stop swinging - BW x5, 5kg x5, 10kg x5, 20kg x5
+30kg x10 @RPE 9.5 (+2 reps)
10 mins rest
+30kg x10 @9
Didn't mean to rest 10 mins, but I was so busy messing around that it happened, and somehow the last set of 30kg felt easier than the first set :)
Going up in weight next time.
SSB single leg Calf raise ISO: - arm supported, staggered stance
10 secs straight, toes out, toes in without rest - 30 secs x BW, 30kg, 50kg, 70kg, 80kg, 90kg @RPE 8 (+5kg)
over bodyweight now
Face Pull into press, cable pulley - strap handle, neutral grip - with hold - 5kg x7, 6.25kg x10, x9 @RPE 8/9
Ab Wheel - - against wall x10, On knees, with hold at bottom x10
Straight legs, Partial ROM 4 feet - 2x10 @ RPE 8/9 (+0.5 feet ROM)
Brutal!
Subscapularis pulls, cable - single arm - 6.25kg x15 @7, 7.5kg x15 @RPE 8
-
Wednesday 26th June 2024
Upper body not as sore as expected, but my calves, quads, especially the upper part, rectus femoris and glutes are fairly sore.
I think from the combo of leg extensions, weighted pushups and ab wheel.
Assembling and setting up the belt squat attachment was pretty tiring today.
The thing weighs 30kg and is big, so wrestling that around and trying different settings for a few hours felt like a heavy manual labour job!
Leaning over a lot, squatting down deep to attach the belt squat hook, over and over - damn glutes and quads feel smoked.
Gonna be real sore tomorrow..
Belt squat
Plate weight only, not including the attachment - which is around 30kg, but weighs 15kg on my body
BW x10
20kg x10
40kg x10
60kg x10
80kg x10
100kg x10
110x10 @RPE 7
The unit weighs around 30kg, but due to the lever design, it's halved on my body.
And so the weights are also halved, at least based on loading the unit, and comparing to what it reads standing on a scale.
For the top set of 110kg + 30kg for the bar... the actual weight at my feet was 140kg/2 = 70kg
It sure felt way harder than 70kg to me.... 110kg x10 is not that far from my actual high bar squat 10RM, just 5-10kg less
But if I were to stay bolt upright and not allow any good morning then that change things
It means when I can't use my back in the squat, I'm much weaker!
So these should really help me out
-
Thursday 27th June 2024
Didn't get quite as sore in my quads and glutes as I was expecting.
About the same as yesterday...
Just rested today
Walking = 21 mins
Fiddled around with the belt squat attachment trying different setups and ways to hook it up.
This is how I had it setup yesterday.
You can see it's not made for my squat stand... had it hooked up to my J hook.
And then a tie down strap holding it against the upright.
Worked fairly well, it was stable.
Had to stack some bumper plates to stand on so I could get full depth
But doing so means the kick stand is too low to hook the belt to when starting.
I had to kneel down to hook it up, and then squat up.
Getting another exercise step, to add to my current one to stand on, instead of the bumper plates
Rated for 200kg, so one under each foot should be 400kg distributed
(https://i.imgur.com/MDmW7Sd.jpg)
Today I scrounged up an old thick piece of wood, and will gaff tape an old broom handle to it
And use it to prop the the belt squat arm to knee height so I can start from the top.
Move it out once hooked up, and back under the arm when the set is finished
a bit like this
(https://i.imgur.com/S3alDWt.jpeg)
-
just catching up in here so wanted to say big ups on the weight loss so far, visual change is very evident.
-
just catching up in here so wanted to say big ups on the weight loss so far, visual change is very evident.
Thanks, yeah taking your waist from 40 to 35 inches is quite a difference, more than the 5kg I lost.
I think there is another 5 kg unaccounted for, due to muscle gain, as I usually lose 2kg per inch off my waist
-
Friday 28th June 2024
Sleep has not been good lately... and still kinda achey all over.
Another day of "rest" will BBall tomorrow
For some reason my left knee flared up overnight.
Feels like my quad tendon area, which hurts when pressed
I do recall the belt squat arm slammed into that area when it slipped and fell when i was setting it up..
but that was 2 days ago, so a delayed effect :/
Last night
Hammer curl overcoming ISO : using opposite arm, 80% effort - 6 x15 secs
External leg rotation against floor, slight bent knee: 70% effort - 6 x15 secs
Semi single leg squat ISO, on balls of foot - half squat depth - 4 x33 secs
Bodyweight in winter clothing 88.8kg
Calf Raise ISO, single leg - using Belt squat
15 secs straight, toes out, toes in - with no rest -
belt squat (25kg) + plate weight. 60% felt load when it hits my feet
25kg x45 Seconds - Felt load 15kg.
45kg x45 Seconds - Felt load 27kg
65kg x45 Seconds - Felt load 39kg
85kg x45 Seconds - Felt load 51kg
105kg x45 Seconds - Felt load 63kg
125kg x45 Seconds @RPE 8 - Felt load 75kg
Belt squat
I spent more time messing around and testing the belt squat attachment today
Which was quite tiring in itself, and with more light belt squats done to test things
87.6kg bodyweight on rubber mats -
103.5kg together with empty belt squat = 16kg empty belt squat lever.
adding 20kg onto belt squat = 115.7kg , so only 12.2kg was added
12.2kg from 20kg added is a 60% felt load
Which falls inline with the numbers I see on the web with other similar belt squat levers.
The belt squat weighs 33kg when sitting bare on the scale.
But once attached to the squat stand, the only parts that exert load on my body come to 26.5kg
I just round it down to 25kg to make plate maths easier
60% felt load numbers on the last session I belt squatted seem to fall somewhere between a front squat and Safety bar squat.
Make sense as you can't use your back as much.
After adding some new parts from the hardware store to improve things, like an S hook.
And a short 300kg rated tie down strap to pull the attachment against a J hook on the backside of my squat stand uprights
Then removing unnecessary carabiners, and using the highest set of rings on the belt to attach to the belt squat arm.
I was able to belt squat full depth with 2 inches to spare, without having to stand on a raised surface to improve depth.
And when I relax and round down, I can make the plates and belt squat lever touch the floor.
So going to true failure on the belt squat will be easy and safe.
Myoreps and rest pause will be viable
I also bought a set of cheap car jacks (2 came in the pack), rated for 3000kg, and tested it as a kick stand so I can hook up the belt, and start from the top.
Then move it aside before starting the set. And it worked well
I didn't take a pic of my setup, but this is similar.
They also work well as another set of stands for when I'm using two barbells at the same time.
(https://i.imgur.com/7sIkDZf.jpg)
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Saturday 29th June 2024
Poor sleep continues
Legs while not mega sore, feel pretty tired
Didn't feel like BBall'ing today, but the show must go on...
BBall, Jumps at outdoor courts - Reboot, Week 29, day 1
Bodyweight with shoes - 89.2kg in semi winter clothing
Wall sit, half squat : pushing into wall at 70% effort - 2x33 secs
BBall overhead single arm plank against wall: 2x33 secs
Dribbling and ball control drills - 15 mins
Practice moves and shooting- 20 mins, medium effort
Jumps - a few dunks on the 8.5 feet rim on the back of the main rims.
Upper body felt good - dribbling and moves were stronger, sharper, and crisper than before.
Legs felt dead as expected, from all the squatting and hours of bending over and fiddling/setting up/testing the belt squat attachment.
Both knees were achey as well when jumping/landing until full warmed up.
At least no tendon flare ups today.
Cut things short before I got injured
Did two pull ups on the 8.5 feet rim, and easily pulled the rim to upper ab level, just about muscle up transition area, with no kipping
Funny how I can't do this on a straight bar...
Box Jumps: - 20 inch wall - landing with straight legs -
5x3
LR and RL plant 3 step jumps x 3 each
Tendon work superset
50% effort/speed
A. Backward run - full court
B. Carioca run - half court each side
C. Pogo: x20
D. Scissor hops star pattern : 12 axis
random combo of the above
cut short the pogos though, as my mid erectors DOMs were screaming from the jolts!
Feet/achilles and calves felt strong and good.
Getting closer to full health and ramping things up here
Sit in bottom of full squat: 3 mins - 1.5 mins narrow heels off the ground, 1.5 mins wide relaxed
gettingh easier and less uncomfortable
Walking: 8 mins
-
Sunday 30th June 2024
Fatloss cycle 1 - Week 12
Height = 5'8.5"
Weighed = 87kg (+1.4) Macrofactor app trend weight - 86.3kg (+0.2)
Waist = 34 3/8 inches
Hip = 41.25 inches (+0.5)
Upper thigh = 25 7/8 inches
Total loss so far - weight -1.7kg Waist -2 inches
Animal based diet - averaged 3011 calories for the week - 209g protein, 155g fat, 192g carbs
Ate too much this week. Also holding a lot more water and carb/glycogen weight
Slightly beat up feeling from yesterday
Tendon Rehab - Recovery
External leg rotation against floor, slight bent knee: 70% effort - 4x45secs
Calf raise ISO, single leg : 3x5 secs
Wall sit: - half squat depth, pushing into floor at 70% - 3x 45secs
Sartorius bent leg ISO pull against opposite leg : - 70% effort - 4x45 secs
-
Monday 1st July 2024
Feeling better but still no that good
Upper back and erectors still sore.
Chin, Dips at Home - Reboot, Week 29, day 2
Bodyweight with shoes - 89kg in winter clothing/shoes
Tricep bench dip: paused x6
Rotating sets - 2 mins between
Band external rotation activation: - into reverse grip press, 5 sec hold at shoulder level on first rep - Light band x3 x 3sets
done between warm up sets of the chin/dip
Chin Up: Hangs, pull up grip scap shrugs x10, chin grip scap shrugs x10, band assisted x 10 heavy green JumpStretch band, BW x3
legs straight, elevated, partial L-Sit posture
Belt+5kg 3x4 @8.5 (+1 rep on third set)
Dips: - wide'ish - 10 dip shrugs, BW x10 leg assisted
BW x6
Dip belt +5kg x3, +10kg x3, +15kg x3,
+17.5kg x12 @ RPE 9.5 (+2.5kg)
+17.5kg x11 @9
Inverted row: - chin grip. legs on floor straight - fast - BW x 15 @RPE 10 - 16th rep at 0.75
Dips: -Ironmaster bench dip handles, a few inches narrower. Fast. BW x16 @9
-
Tuesday 2nd July 2024
Crap sleep.
Also not liking the way I feel doing back to back sessions, so will make tweaks to next week.
Fatigue spilling over etc
My hands, especially my right one have been torn up from the dry winter skin cracking open at the joints and creases
Painful...
Reboot - Week 29, Day 3 - Lower weights
Body Weight: 89kg with shoes, in winter clothing
snatch grip behind the neck press + dislocate stretch with broom x 1 min
Sartorius bent leg ISO pull against opposite leg : 3x 35 secs
External foot rotation ISO against floor - slight bend in knee - 3x 35 secs
A. Front plank hold: 35secs
B. Side plank, legs bent and abducted - opposite hand in air- 35secs
C. Glute bridge hold: 35secs
Semi single leg squat ISO, on balls of foot - half squat depth - 3x33 secs
Leg Extension ISO - single leg - front of unit elevated 5 inches, plates moved towards end of arm -
Leaning back, slow up, 15 sec hold at top, slow down, 15 sec hold at 60 degrees - x 10kg, 15kg, 15kg, 15kg
Heel touch downs, single leg, off step: BW x 12
Rotating sets
Power clean:
20kg x10 - 5 low hang, 5 high hang x 2 sets
painful hands so stopped there...
High Bar squat - Flat shoes (Avancus Apex Power v2) - Staying as upright as possible, no good morning allowed
Slow - 20kg x10, 40kg x10, 60kg x8, 80kg x6, 100kg x4
Belt, 4 sec eccentric - 110kg x1
belt -
100kg x6 @RPE 7
70kg x25 @7 - FAST, continuous, 50 sec set time
7 mins rest - 100kg x5 @8 - quads pumped like hell!
5 mins rest - 100kg x5 @8.5
Really focused on staying as upright as possible, and make it quad driven.
Stopped all sets when the quads started to struggle, not letting a hint of good morning to happen.
Need to reprogram motor patterns
This has allowed my rep cadence to be much faster, and core/lower back feel less taxed as well
Also no longer resting at the top with a breath as much, more piston like.
First time in a while my quads were this pumped
Gonna be sore tomorrow!
rotating sets
Tibilias Wall raise - standing warmup in oly shoes - BW x10
against side of car, in oly shoes - hold at top - BW x6
Myorep. "+" = 15 secs rest, 9 deep breaths
Dip belt+10kg x 17↓ @RPE10 +4+4+3+3 (+2 reps on initial set)
45 degree back extension: - unit elevated 8 inches - collar to collar snatch grip, full 90 degree ROM - BW x10, 20kg x6
BW (hands behind head) x27 @7 - FAST
7 mins rest
25kg x10 @7 - Toes out, calf raised down
5 mins rest
30kg x9 @9 - Toes out, calf raised down
30kg x6 @8.5 - Toes out, calf raised down
Brutal!
SSB Calf raise ISO - single leg - hand supported
12 secs straight, toes out, toes in without rest - 36 secs x BW, 30kg, 50kg, 70kg
Rotating sets
Calf Raise, single leg - using Dip Belt - Full range stretched, controlled, pause at bottom
BW x10
5kg x15
7.5kg x12 @7
Now that my achilles insertions have healed enough, it's back to full range stretched calf raises.
No discomfort today
Will slowly progress the load
Belt Squat - lever arm - lever arm (25kg) + plate weight. 60% felt load when it hits my feet
2 hands supported -
25kg x10, 45kg x12, 85kg x10
105kg x10 - Felt load 63kg
125kg x12 @RPE 8.5 - Felt load 75kg
Probably should not have done it in this session, quads were hurting by now...
My ghetto set up
(https://i.imgur.com/oZ7pC2N.jpg)
Hammer curl ISO, single arm : - Dumbbell
7.5kg x15 Seconds
8kg x 20 secs, 25 secs, 30secs @8
Leg curl, single leg : - front lifted up 5 inches, Plates shifted to end of arm - Controlled - 7.5kg x8, 11.5kg x12 @RPE 9 (+4 reps)
45 degree QL side raise: - controlled
BW x10 @RPE 7
dumbbell hanging down - 10lbs x10, x8 @9
-
Wednesday 3rd July 2024
The usual whole body soreness, but quads not as sore as I was expecting, but good VMO ache
My glutes, hamstrings and calves are far more sore.
Glute mediuis is also nicely sore, so the 45 degree QL side raises are hitting them hard enough as I expected.
Both Achilles/plantaris tendon insertions feeling fine after yesterday's full range stretched calf raises.
Legs somehow feel zippy
-
Thursday 4th July 2024
Still fairly sore all over. Erectors more sore today
Poor sleep, so decided to not train today.
Spent time rearranging my garage gym to make things more efficient
Did some random leg ISOs here and there
-
Friday 5th July 2024
Still fairly sore all over, especially my erectors!
CNS feels decent though.
Did a whole bunch of random quad and foot rotation ISOs before the session
Reboot - Week 29, Day 4 - Upper weights
Body Weight: 89.9kg with shoes, in winter clothing
Ball circles at wall:- 12 each direction - front 2x24 , side 2x24
BBall overhead single arm plank againt wall: 2x30 secs
Front plank hold - 35 secs
Side plank hold Bent knee abducted, opposite arm in the air - 35secs
glute bridge hold x 35secs
Sartorius, lying on back, cable pull: - SLOW, with hold at end of ROM - 7.5kg x6
10kg x10 @RPE 8
11.15kg x10 @8.5 (+1.25kg)
12.5kg x10 @9 (+2.5kg)
Strength has gone up dramatically on these.
Left leg is quite a bit weaker than right.
Band external rotation activation: - while slow overhead pressing - Light band x3, x3, x3
done between warm up sets of the press and chin
rotating sets - 2-3 mins between
Dumbbell press, standing, rotating grip: 10lbs x10, 15lbs x10, 25lbs x8, 35lbs x6, 45lbs x5
50lbs x10 @RPE 9 (+2.5lbs, -2reps)
35lbs x19 @9 - FAST
A few months ago 35lbs was hard for sets of 10, now I can blitz it for 19 fast reps.
Blows my mind when you look back in retrospect the changes that have happened in your body.
Chin up - Pullup and chin hang and 10 scap shrugs each to warm up - leg assisted BW x6,
Heavy green Jump Stretch band assisted x 8
BW x5
Straight legs, raised - slight L Sit posture
+5kg - 4x3, 1x2 (+1 rep on 3rd set)
Green Heavy Jump Stretch band assisted - FAST x 15 @RPE 9
rotating sets - 2-3 mins between
High angle barbell row: - controlled - 20kg x10, 40kg x6, 50kg x5
Myorep. "+" = 15 secs rest (9 deep breaths)
50kg x19↓ @RPE 9 +4+4+3+3 (+1 rep on initial set)
2/10 right brachialis pain back again today on later reps....
Deficit push up: - Using dip handles, feet on bench, elevating feet 5 inches above parallel
Rocking climbing chest harness + loading pin on mid thoracic (1kg) + light band across loading pin to stop swinging - BW x5, 5kg x5, 15kg x5, 25kg x5
+32.5kg x10 @RPE 9.5 (+2.5kg)
6 mins rest
FAST - BW x 26 @8
Felt solid and stable, in a way dips and bench never are.
Educated estimate would put +32.5kg around a 90kg bench for similar reps
Face Pull into press, cable pulley - strap handle, neutral grip - with hold - 5kg x6,
6.25kg x12@RPE 8 (+2 reps)
7.5kg x12 @9 (+1.25kg)
felt so much easier
Ab Wheel - - against wall x10, On knees, with hold at bottom x10
Straight legs, Partial ROM 4.5 feet - 2x10 @ RPE 7/8 (+0.5 feet ROM)
Also feeling easier
Subscapularis pulls, cable - single arm - 7.5kg x12, x20 @RPE 8
Calf Raise ISO, single leg - using Belt squat - belt squat (25kg) + plate weight. 60% felt load when it hits my feet
12 secs straight, toes out, toes in - with no rest -
25kg x36 Seconds
65kg x36 Seconds - Felt load 39kg
105kg x36 Seconds - 63kg
145kg x36 Seconds - 87kg
155kg x36 Seconds - 93kg (+3kg)
160kg x36 Seconds - 96kg @RPE 8 (+6kg)
Getting close to limit loads now for >30secs
160kg (96kg) feels immense hanging off your belt, compared to using an SSB which always feels lighter to me for some reason, when the load is on your shoulders.
-
Saturday 5th July 2024
Posterior chain pretty sore from yesterday... the high angle rows and face pulls do tax the posterior chain a bit...
My Abs cramped last night after training, when I was sitting in front of my computer and sneezed!
It relaxed after wards when I pressed against the cramp, but then later cramped hard again when I tried to stand up.
I had to go stretch it for a minute on a doorway
This used to be a problem whenever I trained abs hard... but I thought having all my electrolytes sorted would have fixed it.
Will have to stretch the abs post ab wheels from now on.
Rest day, just some walking
Walking - 31 mins
-
Sunday 7th July 2024
Fatloss cycle 1 - Week 13
Height = 5'8.5"
Weighed = 87kg (+0.8 ) Macrofactor app trend weight - 86.7kg (+0.4)
Waist = 34.75 inches (+3/8)
Hip = 41 inches (-0.25)
Upper thigh = 26 1/8 inches (+0.25)
Total loss so far - weight -0.9kg Waist -1 5/8 inches
Animal based diet - averaged 3170 calories for the week - 209g protein, 159g fat, 232g carbs
Ate even more this week!
Just seem bloated with glycogen, water and food weight rather than actually fatter.
BBall, Jumps at outdoor courts - Reboot, Week 30, day 1
Could use another days rest.
Legs still recovering from last squat session, and last session's weighted pushups also
Posterior chain also still sore from the rows and face pulls etc
Bodyweight with shoes - 90.2kg in semi winter clothing
Wall sit, half squat : pushing into wall at 70% effort - 2x35 secs
BBall overhead single arm plank against wall: 2x45 secs
Dribbling and ball control drills - 15 mins
Practice moves and shooting- 30 mins, medium effort
Tendon work superset
50% effort/speed
. Pogo: x30
. Scissor hops star pattern : 10 axis
. tempo jog - full court
. Backward run - full court
. Carioca run - full court each side
2x the distance, calves/feet/ankles feeling more fatigued.
Achilles felt fine.
Jumps - in rotation with the plyos. 1 set per round
Light 8 feet rim touches - 1 left. 1 right. 2 handed x3 sets
----
stretch
-
Monday 8th July 2024
Crap sleep, and a little tired from yesterday, but felt strong after warming up
Achilles insertions felt a little achey upon walking but ok later on
Chin, Dips - Reboot, Week 30, day 2
Bodyweight with shoes - 89kg in winter clothing/shoes
Tricep bench dip: paused x6
Rotating sets - 2 mins between
Band external rotation activation: - into reverse grip press, 5 sec hold at shoulder level on first rep - Light band x3 x 3sets
done between warm up sets of the chin/dip
Chin Up: Hangs, pull up grip scap shrugs x10, chin grip scap shrugs x10, leg assisted x5, BW x2, x3, +5kg x1
legs straight, elevated, partial L-Sit posture -
Belt+5kg 1x5, 2x4 @RPE 9 (+1 rep on first set)
Went to the nearby park to do these.
Seems the dip station was removed, and the pull up bar is tiny and not quite what I expected...
Also carting 25kg of plates in my military backpack was tough!
Did the best of it, and made it work.
Will go elsewhere next time, or stay at home
L hang Chin up: BW x4 - touched shoulders against the bar handles
4th rep barely touching bar, and feeling slower.
RPE would be 9, but can do more reps with chin over the bar.
Back at home
Wall Sits - half squat , pushing into floor at 70% - 3x45secs
Chin up, band assisted: - Heavy green and black monster mini Jumpstretch band
FAST -45kg x16 @RPE 10
estimate 45kg of band assistance at the bottom
Tricep bench dip: - 6 Slow, paused
Dips: - Ironmaster bench attachment, more narrow - 10 dip shrugs, BW x10 leg assisted, BW x8, x3
Dip belt +7.5kg x3, +15kg x3, +20kg x1,
6 mins rest -
+20kg x12 @ RPE 9.5 (+2.5kg)
FAST - BW x18 @RPE 9 (+2 reps)
+20kg x8 @10
Face down Y raise into W press: - 45 degree incline -
2lbs x8
3lbs x15 @RPE 8
4lbs x12 @7
-
Tuesday 9th July 2024
Upper body not too bad from yesterday, but my glutes are fairly sore from walking around those 25kg in plates in a backpack!
As well as my mid erectors and QL
Looking forward to squats tomorrow, been itching to get back to them.
Tendon Rehab - Recovery
Internal foot rotation, Bent knee, ISO : supporting weight of other leg - 3x45secs
Calf raise ISO push against wall, sitting on floor, back against wall: - 70% effort
45 Seconds Straight
45 Seconds Straight
45 Seconds Toes out
45 Seconds Toes in
Wall sit: - pushing into floor at 70% effort - half squat depth - 2 x 45 secs
with heels off the ground 2x 45secs
Sartorius bent leg ISO pull against opposite leg : - 70% effort - 3 x45 secs
Walking - 26 mins - With 3 mins backwards walk up 20 degree slope half way through
-
Wednesday 10th July 2024
Felt strong today, despite still feeling achey.
Reboot - Week 30, Day 3 - Lower weights
Body Weight: 89.4kg with shoes, in winter clothing
snatch grip behind the neck press + dislocate stretch with broom x 1 min
Sartorius bent leg ISO pull against opposite leg : 3x 35 secs
External foot rotation ISO against floor - slight bend in knee - 2x 35 secs
Internal foot rotation ISO against floor - slight bend in knee - 2x 35 secs
A. Front plank hold: 35secs
B. Side plank, legs bent and abducted - opposite hand in air- 35secs
C. Glute bridge hold: 35secs
Leg Extension ISO - single leg - front of unit elevated 5 inches, plates moved towards end of arm -
Leaning back, slow up, 15 sec hold at top, slow down, 15 sec hold at 60 degrees - x 5kg, 10kg, 15kg, 17.5kg, 17.5kg
Heel touch downs, single leg, off step: BW x 12
Rotating sets
Power clean:
20kg x10 - 5 low hang, 5 high hang
40kg x 6 - 2 floor, 2 knee hang, 2 high hang
40kg x 3 - floor, knee hang, high hang
40kg x 3 - floor, knee hang, high hang
Felt trash, will probably drop these, feels like a waste of time...
High Bar squat - Flat shoes (Avancus Apex Power v2) - Staying as upright as possible, no good morning allowed
Slow - 20kg x6, 40kg x6, 60kg x6, 80kg x5,
4 sec eccentric 100kg x2
Belt, 4 sec eccentric - 110kg x1 - much easier and upright compared to last week
belt -
1) 100kg x8 @RPE 7.5 (+2 reps)
6 mins rest
2) 1-2 inches above parallel - 75kg x26 @7.5 - FAST, continuous, 58 sec set time (+5kg, +1 rep) Calf Pump!
8 mins rest
3) 100kg x8 @8
Did a good job of staying upright, but I can feel that hip dominant tendency still creeping in
Felt a mixture of quad and glute pump.
Heart rate and breathing was still elevated after that rapid 26 rep set, even after 8 mins rest :)
And quite a bit of calf pump on that set!
rotating sets
Tibilias Wall raise - standing warmup in oly shoes - BW x10
against side of car, in oly shoes - hold at top - BW x6
Myorep. "+" = 15 secs rest, 9 deep breaths
Dip belt+10kg x 18↓ @RPE 9 +4+3+3+2 (+1 rep on initial set)
45 degree back extension: - unit elevated 8 inches - collar to collar snatch grip, full 90 degree ROM - BW x10, 20kg x5
1) FAST - 2.5kg (plate behind head) x28 @RPE 7 - 45 sec set time (+2.5kg, +1 rep)
5 mins rest
2) 30kg x10 @9 - Toes out
5 mins rest
3) 30kg x8 @9 - Toes out
Not feeling as tough on the hamstrings now
Rotating sets
Calf Raise, single leg - using Dip Belt - Full range stretched
3 sec hold at bottom, slow up, 3 sec hold at top, slow down
BW x5
10kg 2x8 @RPE 8
Bent Knee - controlled, pause at bottom
10kg x8 @8
45 degree QL side raise: - controlled - BW x6
dumbbell hanging down - controlled, paused
10lbs x9, x10 @RPE 9
Hammer curl ISO, single arm : - Dumbbell
2.5kg x15 Seconds
10kg 2x30secs @8
Leg curl, single leg : - front lifted up 5 inches, Plates shifted to end of arm - Controlled - 7.5kg x8, 12.5kg x9 @RPE 9 (+1.25kg, -3 reps)
Belt Squat - lever arm - lever arm (25kg) + plate weight. 60% felt load when it hits my feet
2 hands supported -
25kg x10,
65kg x18 - SLOW, 5 half squat, 13 x 1/4 squat with 3 sec hold - 39kg felt load
Jefferson curl: - Controlled - 7.5kg x8
20kg x20 @RPE 8
-
Thursday 11th July 2024
Pins and needley types aches and DOMs all over, but mostly quads, erectors, glutes and calves.
Since I cut back on the heavy squats I have been feeling better and more energetic.
Left quad tendon, has gotten worse since I banged it with the belt squat lever arm....
It should be just a bruise, but it's starting to act like tendinopathy
Tendon Rehab - Recovery
Leg extension ISO push into floor. on balls of foot: pushing into floor at 60-70% effort
90 degrees - 4x45secs - Left quad tendon ache when relaxing
Walking - 36 mins - With 3 mins backwards walk up 20 degree slope half way through
5 hours later
Single leg wall sit - 1/4 squat depth - 4x 45secs
-
Friday 12th July 2024
Some DOms all over. Upper body does not feel all that recovered.
Left Quad tendon is pretty sore. Hurts when pressed.
Even hurts when flexing the quad with a straight leg.
Reboot - Week 30, Day 4 - Upper weights
Body Weight: 90.2kg with shoes, in winter clothing
Ball circles at wall:- 12 each direction - front 2x24 , side 2x24
BBall overhead single arm plank againt wall: 2x45 secs
Front plank hold - 35 secs
Side plank hold Bent knee abducted, top left straight, opposite arm in the air - 35secs
glute bridge hold x 35secs
Sartorius, lying on back, cable pull: - SLOW, with hold at end of ROM - 5kg x6, 10kg x5
12.5kg 2x10 @RPE 8/9
Band external rotation activation: - 5 sec hold at shoulder height on first rep, while slow overhead pressing - Light band x3, x4, x4
done between warm up sets of the press and chin
rotating sets - 2-3 mins between
Dumbbell press, standing, rotating grip: 10lbs x10, 15lbs x10, 25lbs x8, 35lbs x6, 45lbs x5
50lbs x11 @RPE 9 (+1 rep)
6 mins rest
50lbs x11 @9.5
These feel tough, and the stimulus to fatigue ratio is not that great, now that the weights are getting up there.
Might change things up.
Chin up - Pullup and chin hang and 10 scap shrugs each to warm up -
Heavy green Jump Stretch band assisted x 8
BW x3
Straight legs, raised - slight L Sit posture
+5kg - 3x3,
+5kg - paused 2x3 (+1 rep on 5th set)
first cycle completed, will do an AMRAP next time and see where I'm at
Leg Extension ISO - single leg - front of unit elevated 5 inches, plates moved towards end of arm -
Leaning back, slow up, 10 sec hold at top, slow down, 10 sec hold at 60 degrees, 20 sec hold at 90 degrees, slow down - x 5kg, 7.5kg, 10kg
Same - but no concentric - 12.5kg, 15kg, 17.5kg, 20kg
About 1-2/10 pain scale from left quad tendon
rotating sets - 2-3 mins between
High angle barbell row: - controlled - 20kg x10, 40kg x8, 50kg x5
Myorep. "+" = 15 secs rest (9 deep breaths)
50kg x21↓ @RPE 9 +4+4+3+3 (+2 reps on initial set)
Surprised in the gain in reps as it didn't feel any easier on lighter on the earlier reps.
1/10 right brachialis pain on later reps. Pain is there but lower.
Deficit push up: - Using dip handles, feet on bench, elevating feet 5 inches above parallel
Rocking climbing chest harness + loading pin on mid thoracic (1kg) + light band across loading pin to stop swinging - BW x5, 5kg x5, 20kg x5, 30kg x5
+35kg x8 @RPE 10 (+2.5kg, -2 reps )
7 mins rest
+35kg x9 @10 (+2.5kg, -1 rep ) - 10th rep stuck near lockout.
Reduced slight band tension from stabilizer band on second set and gained a rep.
I fail right near lockout, so the slight band tension from the band to stop the loading pin swinging, makes a difference :)
Means my triceps are weak compared to my pecs.
My set up
(https://i.imgur.com/N731a15.jpg)
Face Pull into press, cable pulley - strap handle, neutral grip - with hold - 5kg x10,
Seated with slight incline
7.5kg x12 @RPE 8
7.5kg x14 @9
Changed to seated, less posterior chain activation, but my erectors were still firing hard.
Subscapularis pulls, cable - single arm - 7.5kg x20 @6, 10kg x20 @7
Internal rotors are so much stronger than my externals...
Ab Wheel - - against wall x10, On knees, with hold at bottom x10
Straight legs, Partial ROM 5 feet - 2x10 @ RPE 8/9 (+0.5 feet ROM)
Getting hard. Arms at about 45 degree angle at the reversal point
Stretched abs post sets, but still got ab cramps later at night after a sneeze!
Stretched again, and it was fine after that.
Calf Raise ISO, single leg - using Belt squat - belt squat (25kg) + plate weight. 60% felt load when it hits my feet
12 secs straight, toes out, toes in - with no rest -
25kg x36 Seconds
65kg x36 Seconds - Felt load 40kg
105kg x36 Seconds - 64kg
145kg x36 Seconds - 88kg
160kg x36 Seconds - 96kg @RPE 9
straight only
165kg x20 Seconds - 100kg @RPE 8 (+5kg)
Changing position really loads up the glutes at the heavier loads.
Better pic from the side -
From hinge to belt is 47 inches, from belt to weights is 19 inches - simple division = 0.6 or 60% felt load.
Confirmed with a scale
After standing up I just reach down and move the car jack out of the way
(https://i.imgur.com/q0q6JjA.jpg)
Donkey calf raise: - Using lever arm belt squat. 60% felt load
weight/felt load
165kg/100kg x10 - Flat on floor. @5
just tried these out, still rather easy with two legs.
But no pain or discomfort from feet/achilles.
-
Saturday 13th July 2024
DOMs all over .
Even my quads and posterior chain are rather sore from yesterday
Rectus femoris especially, from the weighted pushups and ab wheels
Left quad tendon feels better, but still aches
Tendon Rehab - Recovery
A whole bunch of random Quad ISOs
Messed around in my garage gym, cleaning/oiling plates, and trying to see if I can hook up bands to my belt squat.
Didn't seem worth the effort
Walking - 22 mins
-
Sunday 14th July 2024
Fatloss cycle 1 - Week 14
Height = 5'8.5"
Weighed = 87.6kg (+0.6 ) Macrofactor app trend weight - 86.9kg (+0.2)
Waist = 35 inches (+0.25)
Hip = 41 1/8 inches (+1/8)
Upper thigh = 26 1/8 inches
Total loss so far - weight -0.3kg Waist -1 3/8 inches
Animal based diet - averaged 3427 calories for the week - 231g protein, 169g fat, 252g carbs
Highest calorie intake yet....
Knuckling back down this week. metabolic rate should be peaked now.
Whole body still 4/10 sore
Left Quad tendon feels dramaticly better, almost back to normal
Tendon Rehab - Recovery
Wall sit: - pushing into floor at 70% effort - half squat depth - heels off the ground x 45secs
Wall sit, single leg. heels off the floor : x 30secs, x 45secs
Sartorius bent leg ISO pull against opposite leg : - 70% effort - 2 x45 secs
Hammer curl overcoming ISO: - using opposite arm, 70% effort - 2x 45 Secs
Single leg, kneeling quad push into couch ISO: - 80-90 degrees, pushing at 70% effort - 2x 45secs
Like the rear stance leg of a reverse lunge, but with whole lower leg flat against couch, toes pointed, tibs stretched
Peterson step down - 6 inch step - 4 secs down and 4 secs up - 2x4
1/10 left quad tendon pain
-
Monday 15th July 2024
Still feeling achey, and mood not great, so complete Rest day
Left quad tendon feels back to normal again.
So quick, so I suspect this is not tendinopathy, but I could be wrong...
Tuesday 16th July 2024
Woke up early, so sleep not great today
But body body felt decent enough
BBall, Jumps at outdoor courts - Reboot, Week 31, day 1
Bodyweight with shoes - 90.7kg in semi winter clothing
General warmup and limb swings
BBall overhead single arm plank against wall: 2x30 secs
Dribbling and ball control drills - 17 mins
Practice moves and shooting- 25 mins, medium effort
Tendon work superset
60% effort/speed x 3 rounds
. Pogo: x30
. Scissor hops star pattern : 12 axis
. tempo run - full court
. Backward run - full court
. Carioca run - full court each side
Slight bump in intensity. All felt fine - achilles, feet, ankles
Jumps - in rotation with the plyos.
1) 3 jumps - Light 8 feet standing rim jumps - 1 left. 1 right. 2 handed
2) 3 jumps - Light 8 feet standing rim jumps - 1 left. 1 right. 2 handed
3) 7 jumps - Medium 8 feet standing rim jumps - 1 left. 1 right. 2 handed. 2 moving single leg jumps off each leg against 8 feet rim
4) 7 jumps - Medium 8 feet standing rim jumps - 1 left. 1 right. 2 handed. 2 moving single leg jumps off each leg against 8 feet rim
5) 11 jumps - Medium 8 feet standing rim jumps - 1 left. 1 right. 2 handed. 2 moving single leg jumps off each leg. 2 moving jumps off each plant
6) 15 jumps - as above. Plus a few medium hard moving jumps off 2 legs.
No pain or discomfort today
----
stretch
Back at home - Chins and Dips
Normally would do this session tomorrow, but had to squeeze it in today, as my schedule is a bit messed up
Bodyweight with shoes - 90.5kg in winter clothing/shoes
Tricep bench dip: paused x6
Rotating sets - 2 mins between
Band external rotation activation: - into reverse grip press, 5 sec hold at shoulder level on first rep - Light band x4 x 3sets
done between warm up sets of the chin/dip
Tricep bench dip: - 6 Slow, paused
Chin Up: Hangs, pull up grip scap shrugs x10, chin grip scap shrugs x10,
Green Heavy Jumpstretch band assisted x6,
BW x3,
+5kg x1
legs straight, elevated, partial L-Sit posture - Belt +5kg 2x5, 1x4 @RPE 8 (+1 rep on second set)
Dips: - Squat rack dip attachment - 10 dip shrugs, BW x10 leg assisted, BW x8, x3
Dip belt +7.5kg x3, +15kg x3, +20kg x3
6 mins rest -
+22.5kg x12 @ RPE 8 (+2.5kg, and lower RPE)
FAST - BW x20 @RPE 9 (+2 reps)
+22.5kg x10 @9.5
Significant improvement over last time.
Face down Y raise into W press: - 45 degree incline -
3lbs x8
4lbs x15 @RPE 8
5lbs x15 @8 (+1lb, +3 reps)
-------
stretch
-
"Rested" the last 2 days, was busy selling some off my older rubber coated weight plates.
Body was still working somewhat hard moving heavy things around....
And upgrading to some new Poly Urethane plates and few other bits.
Had to go drive a long way to pick them up from a warehouse. Was worth it though
Some place was selling some of the weights and gear for ridiculously low prices like a $600 barbell for $60, and a pair 20kg plates going from $200+ down to $80! :o
Friday 19th July 2024
Reboot - Week 31, Day 3 - Lower weights
Body Weight: 90.5kg with shoes, in winter clothing
snatch grip behind the neck press + dislocate stretch with broom x 1 min
Sartorius bent leg ISO pull against opposite leg : 3x 35 secs
A. Front plank hold: 35secs
B. Side plank, legs bent and abducted - opposite hand in air- 35secs
C. Glute bridge hold: 35secs
Leg Extension ISO - single leg - front of unit elevated 5 inches, plates moved towards end of arm -
Leaning back, slow up, 10 sec hold at top, slow down, 10 sec hold at 60 degrees, 10 sec hold at 90 degrees - x 5kg, 10kg, 15kg, 20kg, 25kg @RPE 8
25kg heaviest weight used on these in a while.
Heel touch downs, single leg, off step: - controlled - BW x 10
Rotating sets
Power clean:
20kg x10 - 5 low hang, 5 high hang
30kg x 7 - 1 floor, 3 knee hang, 3 high hang
40kg x 7 - 1 floor, 3 knee hang, 3 high hang
50kg x 5 - 1 floor, 2 high hang, 2 knee hang
Actually felt decent for once...
High Bar squat - Flat shoes (Avancus Apex Power v2) - Staying as upright as possible, no good morning allowed
Slow - 20kg x6, 40kg x6, 60kg x6, 80kg x6,
4 sec eccentric 100kg x2
Belt, 4 sec eccentric - 110kg x1, 120kg x1 @RPE 6
belt -
1) 100kg x12 @RPE 8 (+4 reps)
6 mins rest
2) 1-2 inches above parallel - 80kg x26 @8 - FAST, continuous, 50 sec set time (+5kg)
I last squatted 9 days ago, so not a surprise everything above 100kg felt heavy on my back going up.
But once I pyramided down, it felt fine, and my performance increase surprised me
Starting to feel like I was throwing around 100kg
Will move main set to 110kg next week
Quads pumped to oblivion on the 26 rep set!
rotating sets
Tibilias Wall raise - standing warmup in oly shoes - BW x10
against side of car, in oly shoes - hold at top - BW x6
Myorep. "+" = 15 secs rest, 9 deep breaths
Dip belt+10kg x 19↓ @RPE 9 +4+4+3+3 (+1 rep on initial set)
45 degree back extension - partial glute ham raise at the top - unit elevated 8 inches - collar to collar snatch grip, full 90 degree ROM, toes pointed out - BW x10, 20kg x5
1) FAST - 5kg (plate behind head) x24 @RPE 7 (+2.5kg, -4 reps)
5 mins rest
2) 30kg x7 @9 - barbell hitting handles when doing the GHR at the top
5 mins rest
3) 11kg x5 @9 - dumbbell held behind head
Added the GHR at the top, that made it a harder, but also limited performance to my hamstrings.
So will go back to normal next week.
Rotating sets
Belt Squat - lever arm - lever arm (25kg) + plate weight. 60% felt load when it hits my feet
Controlled
BW x 10
Weight / felt load
65 /40kg x8
105 /52kg x8
125 /64kg x10 @RPE 7
135 /81kg x12 @8
145 /87kg x10 @10 - plates hit the floor on 11th rep, failed half way up
My quads wanted to cramp up a few hours after the session.
So I was pushing them a bit too hard on these...
45 degree QL side raise: - controlled - BW x10
dumbbell hanging down - controlled, paused
15lbs 2x10 @RPE 8/8.5 (+5lbs)
Hammer curl - Dumbbell - Slow, 5 sec hold at mid point - 2.5kg x3, 7kg x3
Hammer reverse curl, Super EZ curl bar: - Slow, 5 sec hold at mid point - 10kg x5, 12.5kg x3 @8
Calf Raise, single leg - using Dip Belt - Full range stretched
3 sec hold at bottom, slow up, hold at top, slow down
BW x10
+15kg 2x8 @RPE 8/8.5 (+5kg)
Bent Knee - controlled, pause at bottom
+15kg x8 @9
Leg curl, single leg : - front lifted up 5 inches, Plates shifted to end of arm - Controlled - 7.5kg x6, 12.5kg x10 @RPE 9.5 (+1 rep)
-
Saturday 20th July 2024
Woke feeling decent, wondering why my legs are not even that sore, but hamstrings, erectors and abs,QL were sore.
Then a few hours later, the quad and glute DOMS kicked in!
right achilles insertion some aches...
Total rest day
-
Sunday 21st July 2024
Still fairly sore all over
Took another day off
Tendon Rehab - Recovery
Calf raise ISO push against wall, sitting on floor, back against wall: - 70% effort
35 Seconds Straight
35 Seconds Toes out
35 Seconds Toes in
35 Seconds Straight
Wall sit: - pushing into floor at 70% effort - half squat depth - heels off the ground x 35secs
Wall sit, single leg. heels off the floor : x 35secs
Sartorius bent leg ISO pull against opposite leg : - 70% effort - 2 x35 secs
Peterson step down - 6 inch step - 6 secs down and 6 secs up - 2x5
Walking/Hike: with backpack + 5kg - 40 mins
With 3 mins backwards walk up 30 degree slope halfway through
traps and upper back feeling it a bit here, plus cardio is more elevated
-
Sunday 21st July 2024
Fatloss cycle 1 - Week 15
Height = 5'8.5"
Weighed = 88.5kg (+0.9 ) Macrofactor app trend weight - 87.5kg (+0.6)
Waist = 35 1/8 inches (+1/8)
Hip = 41.25 inches (+1/8)
Upper thigh = 26.25 inches (+1/8)
Total loss so far - weight +0.6kg Waist -1.25 inches
Animal based diet - averaged 3251 calories for the week - 211g protein, 166g fat, 210g carbs
Another week of too much food...
-
Monday 22nd July 2024
Quads and glutes a bit achey from yesterday
Big jump in weight today, which didn't help with the chins..
Reboot - Week 31, Day 4 - Upper weights
Body Weight: 92.5kg with shoes, in winter clothing
Ball circles at wall:- 12 each direction - front x24 , side x24
BBall overhead single arm plank againt wall: x35 secs
Front plank hold - 35 secs
Side plank hold Bent knee abducted, top left straight, opposite arm in the air - 35secs
glute bridge hold x 35secs
Sartorius, lying on back, cable pull: - SLOW, 5 sec hold at mid point - 5kg x4, 10kg x3
12.5kg x4 @RPE 8/9
Band external rotation activation: - 5 sec hold at shoulder height on first rep, while slow overhead pressing - Light band x4, x5, x5
done between warm up sets of the press and chin
rotating sets - 2-3 mins between
Dumbbell press, standing, rotating grip: 10lbs x10, 15lbs x10, 25lbs x8
Left shoulder hurt, so stopped there
Chin up - Pullup and chin hang and 10 scap shrugs each to warm up -
Heavy green Jump Stretch band assisted x 8
BW x3
Straight legs, raised - slight L Sit posture
+5kg x2
BW x2
+7.5kg x1
+7.5kg x7 @RPE 9.5
+10kg x5 @9.5
Tested where I was at, but the gain of 2kg in bodyweight didn't exactly help...
But not far off where I was the last time I trained these hard, and with a harder slight L-Sit form
Will use +10kg for next cycle
I'll test how many I can do with just bodyweight next time.
Deficit push up: - Using dip handles, feet on bench, elevating feet 5 inches above parallel
Rocking climbing chest harness + loading pin on mid thoracic (1kg) + light band across loading pin to stop swinging - BW x5, 5kg x5, 15kg x3, 25kg x3, 32.5kg x1
+35kg x11 @RPE 9 (+2 reps, -1 RPE )
6 mins rest
FAST +5kg x30 @9 - 33 sec set time
+35kg x8 @8.5
Not doing presses helped, but still nice gains.
High angle barbell row: - controlled - 20kg x10, 40kg x8, 50kg x5
Myorep. "+" = 15 secs rest (9 deep breaths)
50kg x22↓ @RPE 9 +4+4+3+3 (+1 rep on initial set)
1/10 right brachialis pain on later reps, but feeling better each week
Face Pull into press, cable pulley - strap handle, neutral grip - with hold - 5kg x10,
Seated, suported with slight incline
7.5kg x15 @RPE 8
10kg x12 @8 (+2.5kg)
Subscapularis pulls, cable - 10kg x15, 12.5kg x15 @8
rotating sets - 2-3 mins between
Belt squat, loading pin: - 2 arms supported. pauses/deloaded on floor at parallel.
controlled - 10 x 60kg, 70kg, 80kg
90kg x12 @RPE 7
100kg x12 @8.5
Tried out Belt squats with a loading pin.
Feels a bit sketchy setting up, as I rushed and didn't set up things properly, but it feels better than the lever arm version.
The weight is hanging straight down, rather than moving in an arc, so it doesn't have that sheering at the knee from the forward pull of the lever arm at the bottom.
But your forced to use a wide stance
Also the weight is 100% 1:1 with no mechanical advantage from a lever.
Still I was surprised to hit 100kg for 12 reps relatively easily, and with deload on the floor
Quad strength has improved quickly
(https://i.imgur.com/x0k3JpM.jpg)
Ab Wheel - - against wall x10, On knees, with hold at bottom x10
Straight legs, Partial ROM 5.5 feet - x10, x6 @ RPE 9/10 (+0.5 feet ROM)
Almost full ROM, but the last few inches near the floor gets exponentially hard!
Abs were fried, but lucklily no cramps later when sneezing, but the fear was there...
SSB Calf Raise ISO, single leg - 12 secs straight, toes out, toes in no rest - between each x50kg, x70kg, x90kg
Straight only - 100kg x35 Seconds (+15secs)
Was too lazy to set up the Lever arm belt squat attachment after playing around with the loading pin variant.
So just used the SSB to load these, which fried my upper back by the time I hit 100kg
-
Tuesday 23rd July 2024
Lower body moderately sore, more sore than upper body.
Abs very sore.
Plantaris tendons achey
Sold my 120kg adjustable spinlock dumbbell set. Just haven't used it in a while
So more heavy lifting, moving things.
Then cleaned and rearranged my garage gym a bit with the extra space freed up.
So posterior chain feeling hammered this week
Walking - 20 mins
-
Wednesday 24th July 2024
Plantaris tendons still achey,. Looks like 100kg singlke leg calf raise ISO holds are just too much for them right now.
Then my left knee, upper patella, quad tendon area started to hurt today!
Hurts just flexing the quad with a straight leg
Pretty sure it's not tendinopathy though, like last time.
I think it happened when I was cleaning and moving stuff around in my garage gym yesterday.
total rest day
Thursday 25th July 2024
Upper back still deep down achey from 4 days ago.... might need to dial things down
Plus my legs are still sore... belt squatting last session was not a good idea.
Plantaris tendons feeling better
Left knee still sore but better.
crap sleep last night
Felt like spring today at 23 C degrees, so back into shorts.
pretty heavy at 89+kg though
BBall, Jumps at outdoor courts - Reboot, Week 32, day 1
Bodyweight with shoes - 89.2kg in shoes
General warmup and limb swings
BBall overhead single arm plank against wall: x45 secs
Dribbling and ball control drills - 17 mins
Practice moves and shooting- 33 mins, medium effort
Tendon work superset
50% effort/speed x 2.5 rounds
. Pogo: x30
. Scissor hops star pattern : 12 axis
. tempo run - full court
. Backward run - full court
. Carioca run - full court each side
plantris tendons minor aches on first round, but fine after
jumped up and hung on the 8 feet netball rims to stretch.
Let go and seemed to have strained my right calf muscle on landing somehow.... FML!
4/10 right calf pain on 3rd round, so had to cut it off there...
Jumps - in rotation with the plyos.
1) 3 jumps - Light 8 feet standing rim jumps - 1 left. 1 right. 2 handed x 2 sets
Left knee felt OK, didn't push it though
-
Friday 26th July 2024
Minor aches all over and a slight beat up feeling.
Mild Achilles/plantaris tendon aches
Left knee feeling better, but still hurts near lockout when flexing quad
More rearranging and cleaning in garage gym
Tendon Rehab - Recovery
A whole bunch of 1/4 squats and ISOs with bodyweight
A few Sets of 20 etc, and 45 sec ISOs
Calf raise ISO, single leg 3x45secs
Wood chop ISO push : 50% effort 3x45secs
Left QL still lingering aches. Much better after these
I thoguht sidebends would eventually heal it, but it hasn't improved much.
So will ride these for a bit and see what happens
Hammer curl overcoming ISO, single arm using opposite arm - 2x35secs
-
Saturday 27th July 2024
Upper body a little achey from yesterday, but left knee feels much.
Pain when flexing quad down to a 2/10 and walking downstairs felt OK
Right QL also feeling better
Achilles/plantaris tendons back to usual baseline
Chins and Dips - Reboot, Week 32, day 2
Bodyweight with shoes - 91.2kg in winter clothing/shoes
Split squat ISO on balls of foot, rear leg straight: 2x45secs
Calf raise ISO push against wall, sitting on floor, back against wall: 70% effort - 3x45secs straight, toes out, toes in
Tricep bench dip: - 6 Slow, paused
Rotating sets - 2.5 to 3 mins between
Band external rotation activation: - into reverse grip press, 5 sec hold at shoulder level on first rep - Light band 2x5
done between warm up sets of the chin/dip
Chin Up: Hangs, pull up grip scap shrugs x10, chin grip scap shrugs x10,
Green Heavy Jumpstretch band assisted x5,
BW x3,
+5kg x1
Legs straight, elevated, partial L-Sit posture - Belt +5kg 3x5 @RPE 9 (+1 rep on third set)
cycle 1 finished. Move to +10kg next time
Dips: - Squat rack dip attachment - 10 dip shrugs, BW x10 leg assisted, BW x8, x5
Belt +7.5kg x3, +15kg x3, +22.5kg x3
+25kg x12 @ RPE 10 (+2.5kg)
FAST - BW x22 @RPE 9.5 (+2 reps)
Tough. I suppose the extra 2kg I gained has blunted things
Rotating sets
Inverted row, neutral grip: - Dip height handles, feet on 20 inch bench, Posterior chain relaxed.
FAST BW x15 @RPE 8
Posterior relaxed, so body was bent at the bottom, and straight at the top
Face down Y raise into W press: - 45 degree incline -
3lbs x10
5lbs x15 @RPE 7
7.5lbs x10 @8 (+2.5lbs, -5 reps)
Hammer curl Super EZ bar - reverse curl biased - Slow, 5 sec hold at mid point
10kg x5 @RPE 7
12.5kg x5 @8
Wood Chop ISO push : 70% effort 2x35secs
-------
stretch
-
Sunday 28th July 2024
Upper body not all that sore, surprising change
Right calf strain feeling decent now
Left knee feeling much better, almost back to full health
Each time I wake up it just feels dramatically better than the day before.
Not sure what the deal is, maybe some cartilage on the under side of the upper knee cap flared up,
when I was getting up from a deep squat position when I was sitting on a low exercise step and cleaning my garage gym a few days back
Tendon Rehab - Recovery
Split squat ISO on balls of foot, rear leg straight: x 45secs
Peterson step down - 6 inch step - 4 secs down, 5 sec hold at bottom, 4 secs up - 2x10
no pain on these
-
Monday 29th July 2024
What the hell is going on - tweaked left knee, strained right calf the last week
And today, I did my right QL!
Right side of lower back is pretty stiff post session, can't stand full straight...
Will have to stay seated as much as possible
Reboot - Week 32, Day 3 - Lower weights
Body Weight: 92.3kg with shoes, in winter clothing
snatch grip behind the neck press + dislocate stretch with broom x 1 min
Sartorius, lying on back, cable pull: - SLOW, 5 sec hold at mid point - 5kg x5,
10kg 2x5 @RPE 8/9
A. Front plank hold: 35secs
B. Side plank, legs bent and abducted - opposite hand in air- 35secs
C. Glute bridge hold: 35secs
Leg Extension ISO - single leg - front of unit elevated 5 inches, plates moved towards end of arm -
Leaning back, slow up, 10 sec hold at top, slow down, 10 sec hold at 60 degrees, 10 sec hold at 90 degrees - x 5kg, 10kg, 15kg
Minor twinges from left knee near the bottom
Heel touch downs, single leg, off step: - controlled - BW x 10
Rotating sets
Power clean:
20kg x7 - 1 floor, 3 high hang, 3 knee hang
40kg x 7 - 1 floor, 3 knee hang, 3 high hang
50kg x 5 - 1 floor, 2 high hang, 2 knee hang
50kg x3 - 1 floor, 1 high hang, knee hang
50kg x3 - 1 floor, 1 high hang, knee hang
50kg x5 - 1 floor, 2 high hang, 2 knee hang
High Bar squat - Flat shoes (Avancus Apex Power v2) - Staying as upright as possible, no good morning allowed
Slow - 20kg x10, 40kg x2, Belt on from now on x10, 60kg x6, 75kg x6
Belt, 4 sec eccentric - 90kg x4, 105kg x2, 115kg x1
125kg x walkout and 5 x 1/4 squats
belt -
1) 110kg x10 @RPE 8.5 (+10kg, -2 reps)
7 mins rest
2) 1-2 inches above parallel - 85kg x27 @8 - FAST, continuous, 53 sec set time (+5kg)
first 6 reps were closer to a 1/4 squat
10 days since I last squatted with a bar, 100kg+ felt heavy as hell on my back.
Left knee was twingy during the early warm up sets but fine by the time of the heavy main work sets
WTF, some how I strained my right QL pretty badly on the second rep of the 40kg warm up set....
Probably due to not respecting thew eight and bracing properly!
Had to put on the belt and brace hard after that and got through the session OK
Tibilias Wall raise - standing warmup in oly shoes - BW x10
against side of car, in oly shoes - hold at top - BW x8
Myorep. "+" = 15 secs rest, 9 deep breaths
Dip belt+10kg x 20↓ @RPE 9.5 +3+3+3+3+3 (+1 rep on initial set)
rotating sets
45 degree back extension - partial glute ham raise at the top - unit elevated 8 inches - full 90 degree ROM, toes pointed out - collar to collar snatch grip
BW x10 - Controlled with hold and 5 partial GHR at top
20kg x6
1) FAST - 7.5kg (dumbbell behind head) x29 @RPE 8 (+2.5kg, +4 reps) 50 sec set time
7 mins rest
2) 30kg x12 @8
5 mins rest
3) 32kg x9 @9
Calf Raise, single leg - using Dip Belt - Full range stretched
Controlled, 5 sec hold at top, middle and bottom
BW x5
+10kg x3
+20kg 2x3 @RPE8/9 (+5kg)
Bent Knee -
+20kg x3 @9
45 degree QL side raise: - ISO at neutral position - 2x35 secs
strained QL, so only ISO
Leg Extension - single leg - front of unit elevated 5 inches, plates moved towards end of arm -
Leaning back, controlled - 5kg x12,
7.5kg x15 @RPE 5
10kg x15 @6
left knee twinge on first 2 reps, then fine after more reps, and blood pumped into area
Leg curl, single leg : - front lifted up 5 inches, Plates shifted to end of arm - Controlled - 7.5kg x8, 12.5kg x10 @RPE 9
-
Tuesday 30th July 2024
When I woke and try to roll over, the right QL pain was unbearable!
Could barely walk to the bathroom, stand straight, let alone bend over.
Trying to wipe your ass on the toilet was like torture!
On the bright side my left knee feels good after yesterday's squats
Minor to moderate soreness in quads, calves, glutes, hamstrings and upper back
With such heightened QL pain, it gave me a good idea what movements and exercises fire the QL.
Side planks for sure, but the woodchop not as much as I thought.
After doing some 2 sets of 45 sec side planks ISOs against the wall, the 10/10 pain dropped to a 2/10 and I could function again, and stand up straight, walk and bend over
So this looks like a tendon issue, as I don't think muscle strains would change that dramatically from ISOs, and usually feel worse.
Not sure how much of a tendon the QL has though.
Now I have a good idea on what I need to do to finally get this right QL issue sorted!
So side planks and 45 degree side raise ISOs wlll be spammed and progressed through load, and then into dynamic movements
lots of good info here
https://e3rehab.com/quadratus-lumborum-rehab/
Tendon Rehab - Recovery
Side plank against wall: - bent arm, body at 45 degree angle - 4x45secs
10/10 right QL pain down to 2/10
Also good for the rotator cuffs
Repeated 6 hours later
-
Wednesday 31st July 2024
Still achey all over.
Major improvement to right QL.
Can function fairly normally now.
Still some stiffness and pain when getting up after sitting for a while, hard to stand straight for a bit.
Tendon Rehab - Recovery
AM
Side plank against wall: - bent arm, body at 55 degree angle - 4x45secs
No pain
6 hours later
Side plank against wall: - bent arm, body at 55 degree angle - 3x45secs
PM
Calf raise ISO push against wall, sitting on floor, back against wall: - 70% effort
45 Seconds Straight
45 Seconds Toes out
45 Seconds Toes in
45 Seconds Straight
Side plank against wall: - bent arm, body at 55 degree angle - 2x45secs
Sartorius leg lift ISO:
45 Seconds Standing
Seated. Medium mini band 2x45secs
55 degree QL side raise ISO : - on back raise machine
45 Seconds - 3/10 right QL pain
45 Seconds - 1/10 right QL pain
45 Seconds
Peterson step down - 6 inch step - 4 secs down, 10 secs hold, 3 secs up - x6, 2x5
Walking - 23 mins
-
Thursday 1st August 2024
Still achey all over.
Right QL feeling even better. Feels 75% back to normal
Stiffness/pain on getting up from sitting still present but reduced.
Can twist and stretch torso now
Tendon Rehab - Recovery
AM
Side plank, legs bent - on floor - 2x45secs @RPE 7/8
felt a bit too intense for upper body
55 degree QL side raise ISO - hands behind head x 45 secs
PM
Calf raise ISO push against wall, sitting on floor, back against wall: - 70% effort
45 Seconds Straight
45 Seconds Toes out
45 Seconds Toes in
45 Seconds Straight
Side plank against wall: bent arm, body at 55 degree angle
45 Seconds
45 Seconds With 3 inch ROM raises
QL side raise ISO : - on back raise machine
55 degrees x 45 secs - 2/10 right QL pain
45 degrees x 45 secs - 1/10 right QL pain
Split squat ISO on balls of foot, rear leg straight: - single arm supported
x 45 Seconds
weight on opposite side of front leg - 5kg x 45 secs
weight on samer side of front leg - 5kg x 45 secs
Walking - 21 mins
-
Friday 2nd August 2024
Right QL continues to improve. This is fast healing!
Stiffness/pain on getting up from sitting, greatly reduced
Tendon Rehab - Recovery
Side plank, against the wall - arms straight - 2x 45secs
Nice pec minor and bicep stretch, kill many birds with one stone.
This will become a staple.
Sartorius bent leg ISO pull against opposite leg : 2x 45secs
QL side raise ISO : - on back raise machine
55 degrees x 45 secs - 1/10 right QL pain
45 degrees 2x45 secs - with 3 inch ROM slow raises
Split squat - on second step of stairs, using broom handle to stabilize -
controlled - BW 3x20
-
Saturday 3rd August 2024
Right QL feels like 90% healed.
No more stiffness and ache from getting up from sleep, or from sitting.
Tendon Rehab - Recovery
Split squat ISO on balls of foot, rear leg straight: - single arm supported
2x 45 Seconds
Side plank, against the wall - arms straight - 2x 45secs
Wall sit, heels off the floor: x 45secs
Pushing into floor at 70 % effort 2x45secs
Calf raise ISO push against wall, sitting on floor, back against wall: - 70% effort
45 Seconds Straight
45 Seconds Toes out
45 Seconds Toes out
45 Seconds Straight
BBall, overhead plank against wall: 3x 45secs
Back extension raise ISO - toes out -
55 degrees x 45secs
45 degrees x 45secs
Tricep bench dip ISO : 3x45secs
QL side raise ISO : - on back raise machine
55 degrees x 45 secs
45 degrees 2x45 secs - with 3 inch ROM slow raises
-
Sunday 4th August 2024
Right QL feeling pretty good, and back just feels better overall than pre QL injury...
Legs and hips a bit achey from all the ISOs I did though
BBall, Jumps at outdoor courts - Reboot, Week 33, day 1
Bodyweight with shoes - 90.3kg in shoes
BBall overhead plank against wall: 2x45 secs
Dribbling and ball control drills - 15 mins
Practice moves and shooting- 35 mins, medium/hard effort
Right QL felt fine. Doing hard spins used to make it feel achey.
Tendon work superset
50% effort/speed x 3 rounds
. Pogo: x10 low effort
. 5 secs Single leg rope skipping type hops
. 5 secs star pattern scissor hops
Jumps - in rotation with the plyos.
15 mins - Low effort standing 8 feet rim jumps.
Progressing to a few hard effort single leg and moving 2 legged jumps off both plants
Felt decent, but not too good...
But at least no pain, and right QL also good
At the WLC BBall courts
Rotating sets - 2.5 to 3 mins between
Band external rotation activation: - into reverse grip press, 5 sec hold at shoulder level on first rep - Light band x5
Chin Up: Hangs, pull up grip scap shrugs x10, chin grip scap shrugs x10,
BW x3, x2
BW x9 @ RPE 9
Dips: - corner of fence railing - 10 dip shrugs, BW x10 leg assisted, BW x5
backpack loaded +10kg x3, +20kg x3
+27.5kg x12 @ RPE 9.5 (+2.5kg) :personal-record:
Have no idea why my dips are so far ahead of my chins...
Hammer curl - Slow with 3 sec hold at middle - 10kg plate x 13
Just the single work set today. Trying to condense the training week down back into a 7 day cycle
-
Dips: - corner of fence railing - 10 dip shrugs, BW x10 leg assisted, BW x5
backpack loaded +10kg x3, +20kg x3
+27.5kg x12 @ RPE 9.5 (+2.5kg) :personal-record:
Have no idea why my dips are so far ahead of my chins...
Dips are just way easier than chins. I am very unusual in having stronger chins than dips, but that will basically not be true in a few more weeks as my dips catch up since they're relatively untrained, whereas I have consistently been doing some form of weighted chin for most of the last 5 years, and much of my life before that as well.
-
Dips: - corner of fence railing - 10 dip shrugs, BW x10 leg assisted, BW x5
backpack loaded +10kg x3, +20kg x3
+27.5kg x12 @ RPE 9.5 (+2.5kg) :personal-record:
Have no idea why my dips are so far ahead of my chins...
Dips are just way easier than chins. I am very unusual in having stronger chins than dips, but that will basically not be true in a few more weeks as my dips catch up since they're relatively untrained, whereas I have consistently been doing some form of weighted chin for most of the last 5 years, and much of my life before that as well.
I saw some stats of 1 Russian Calisthenics guy -
127,5kg pull up/130kg chin up
195kg dip.
height weight -182cm/100kg
looks like you can have a 65kg difference between them
-
Monday 5th August 2024
Mild beat up feel from yesterday.
Knees and right QL ok.
Lower Sartorius tendons mild aches
Both Achilles insertions achey
Rest day - but I did do some bodyweight calf raise ISOs
1 set with 2 legs, then two with single leg x 45secs
Tuesday 6th August 2024
Achilles felt better today
Tendon Rehab - Recovery
BBall, overhead plank against wall: 2x 45secs
Split squat ISO on balls of foot, rear leg straight: - single arm supported x45 Seconds
Wall sit, heels off the floor: - Pushing into floor at 70 % effort x45secs
single leg x 45secs
Side plank, against the wall - arms straight - 2x 45secs
Calf raise ISO, single leg: dip belt - 45 Seconds x 10kg, 20kg, 30kg, 40kg @RPE 7
Back extension raise ISO - 45 degrees - toes out - BW x 45secs
2.5kg plate held at chest x 45secs
Sartorius bent leg ISO pull against opposite leg : 2 x45secs
45 degree QL side raise ISO : - on back raise bench
BWx45 secs - with 3 inch ROM slow raises
2.5kg plate held at chest x 45secs - 2/10 right QL pain
-
Wednesday 7th August 2024
Body feeling good and recovered
Achilles insertions feeling back to normal
Reboot - Week 33, Day 2 - Lower weights
Body Weight: 90.7kg with shoes, in winter clothing
snatch grip behind the neck press + dislocate stretch with broom x 1 min
Side plank against wall: Arm straight x45secs
A. Front plank hold: 35secs
B. Side plank, legs bent and abducted - opposite hand in air- 35secs
C. Glute bridge hold: 35secs
45 degree Back extension raise ISO : x 45 Seconds
Sartorius, lying on back, cable pull: - SLOW, 5 sec hold at mid point - 5kg x3,
10kg x5 @RPE 7
12.5kg x5 @8 (+2.5kg)
45 degree QL side raise ISO: with 3 inch ROM raises - 2x 45secs
Leg Extension ISO - single leg - front of unit elevated 5 inches, plates moved towards end of arm -
Leaning back, slow up, 5 sec hold at top, slow down, 5 sec hold at 60 degrees, 5 sec hold at 90 degrees - x 5kg, 10kg, 15kg
Heel touch downs, single leg, off step: - controlled - BW x 10
Split squat: BWx20 - Plus 30 sec stretch at bottom
Rotating sets
Power clean:
30kg x7 - 1 floor, 3 high hang, 3 knee hang
40kg x 7 - 1 floor, 3 knee hang, 3 high hang
50kg x 7 - 1 floor, 3 high hang, 3 knee hang
Left shoulder gets banged up doing these will replace with high pulls instead
High Bar squat - Oly shoes (Nike Romaleos 2) - Staying as upright as possible, no good morning allowed
Slow eccentric - 20kg x10, 40kg x10, 60kg x8, 75kg x7
Belt, 4 sec eccentric - 90kg x3, 105kg x3, 115kg x1, 125kg x 1
belt -
1) 110kg x12 @RPE 9 (+2 reps) slight good morning on last rep
7 mins rest
2) 2 inches above parallel - 90kg x20 @8 - FAST, continuous, 35 sec set time (+5kg)
e1RM around 165kg now
Moved the squat stands to a flatter part of the garage. Walking out and balance in general better now.
But now my ankles feel more taxed in the flat Avancus Apex Power v2 barefoot style shoes, so went back to Oly shoes today to try.
Felt OK. Calves not feeling as bunched up against my hamstrings at the bottom.
Right QL slightly achey from 60kg onwards, but fine later on.
rotating sets
Tibilias Wall raise - standing warmup in oly shoes - BW x10
against side of car, in oly shoes - hold at top - BW x8
Dip belt+10kg x 8
+15kg x12 @8 (+5kg, -8 reps)
+15kg x10 @8
45 degree back extension - partial glute ham raise at the top - unit elevated 8 inches - full 90 degree ROM, toes pointed out - collar to collar snatch grip
Controlled with hold - BW x10, 20kg x6
32.5kg x12, x11 @RPE 8
Leg Extension - single leg - front of unit elevated 5 inches, plates moved towards end of arm -
Leaning back, controlled - 7.5kg x15, 10kg x15 @RPE 6
rotating sets
Calf Raise, single leg - using Dip Belt - Full range stretched
Slow, 3 sec pause at bottom
BW x8
+10kg x6
+20kg x6 @RPE 7
Bent Knee -
+20kg x6 @7
Leg curl, single leg : - front lifted up 5 inches, Plates shifted to end of arm - Controlled - 7.5kg x8, 10kg x10 @RPE 9
-
Thursday 8th August 2024
Sore all over - calves really sore.
My upper back/lats from the snatch grip back extensions, which you just don't expect it from just using 32.5kg
Fries the whole backside of my body from neck to achilles
rest
Friday 9th August 2024
Overall soreness increased today, and my left neck/trap muscles feels all flared up and strained
I think it might be due to playing my analog synths for the first time in a while last night.
Playing two at once side by side might be the cause... felt like I was doing lateral raises..
Calves really
I was planning to do my second upper body session, but scrapped it.
Still looking for a good day to place it....
Pretty much a rest day
but I did a few bodyweight calf raise ISOs
Saturday 10th August 2024
Damn upper back and calves still pretty sore.
Legs starting to feel less sore now
Tendon Rehab - Recovery
Split squat ISO on balls of foot, rear leg straight: - single arm supported
2x 45 Seconds
Side plank, against the wall - arms straight - 2x 45secs
Wall sit, heels off the floor: x 45secs
Pushing into floor at 70 % effort x45secs
Single leg, 1/4 squat, Pushing into floor at 70 % - 2x 45secs
BBall, overhead plank against wall: 3x 45secs
Back extension raise ISO -
55 degrees x 45secs
45 degrees x 45secs
+2.5kg plate held at chest x 45secs
Calf raise ISO push against wall - single leg, sitting on floor, back against wall: - 70% effort, toes out - 2x 45secs
Sartoris bent leg ISO pull against opposite leg - seated - 2x45secs
Tricep bench dip ISO : 2x45secs
QL side raise ISO : - on back raise bench
55 degrees x 45 secs
45 degrees x 45 secs
+2.5kg plate held at chest x 45secs
Hammer curl overcoming ISO - using opposite arm, 70% effort - 2x45secs
-
Sunday 11th August 2024
Feeling decent, but some mild aches in my lower body and hips from yesterday
BBall, Jumps at outdoor courts - Reboot, Week 34, day 1
Bodyweight with shoes - 90.4kg in semi winter clothing
Dribbling and ball control drills - 15 mins
Practice moves and shooting- 35 mins, medium/hard effort
A few dunks on the 8 feet netball rims, the single hard 2 legged one I did felt good.
Then hurt right QL on a spin move!
Shut it down after that, almost as bad as last time on the 40kg warm up squat
No more spin moves for a while...
At the WLC BBall courts
Rotating sets - 2.5 to 3 mins between
Band external rotation activation: - into reverse grip press, 5 sec hold at shoulder level on first rep - Light band x5
Dips: - corner of fence railing - 10 dip shrugs, BW x10 leg assisted, BW x6
Belt loaded +10kg x3, +20kg x3, +25kg x3
+30kg x12 @ RPE 10 (+2.5kg) :personal-record:
BW x17 @8
Just made that 12th rep, slow grip right at lockout.
That single work set all week not quite enough, plus I didn't do my weight pushups since I skipped the second upper session.
Right elbow, impinging a bit on the warm up sets.
So I'll have to stop these for a while until I can fix it.
Right forearm is much tighter than left, from mouse use I think.
Might be related
Chin Up: Hangs, pull up grip scap shrugs x10, chin grip scap shrugs x10,
BW x3, x3
Belt+10kg - 4 sets of 2 @RPE 8 on last 2 sets
Slight L Sit posture +10kg x2
10kg sets felt good, which was around my 5RM the last time I tested 2 weeks ago.
Inverted row: - railing at WLC b-ball courts - pull up grip.
BW x16 - Last rep 2 inches short
Right brachialis no longer hurting
Back at Home
Hammer curl - Super EZ curl bar - reverse curl biased - Slow, 5 sec hold at mid point - 10kg x3
12.5kg x6 @RPE 7
curl biased - 12.5kg x6 Slow @7
face down Y raise into W press: - 45 degree incline - 5lb x10 plus 5 external/internal rotations
5lb x16 @RPE 8
-
Monday 12th August 2024
Unbearable right QL pain upon waking like last time.
Painful walks, and getting up from sitting, hard to stand up straight.
Takes a few minutes before the QL loosens up
Achey feet, ankles and planataris tendons
Tendon Rehab - Recovery
Side plank against wall: - bent arm, body at 45 degree angle - 3x45secs
Repeated 6 hours later
Bodyweight Calf raise ISOs - 2 legged and then single
Tuesday 13th August 2024
Right QL much better, but still hurts.
Same recovery/pain timeline as last time.
Should be OK to squat tomorrow
Tendon Rehab - Recovery
Split squat ISO on balls of foot, rear leg straight: - single arm supported 2x45 Seconds
Side plank, against the wall - arms bent - 2x 45secs
Sartorius lying on back, single leg ISO pull, against opposite foot: 3x45secs
BBall, overhead plank against wall: 2x 45secs
Wall sit, heels off the floor: - half squat depth - x45 secs, Pushing into floor at 70 % effort x45secs
single leg, 1/4 squat depth 2x45secs
Back extension raise ISO - 55 degrees x 45secs
45 degrees - toes out - BW x 45secs
QL side raise ISO : - on back raise bench
55 degrees x45 secs - 2/10 right QL pain
45 degrees x45 secs - 2/10 right QL pain
Hammer curl overcoming ISO single arm - using opposite arm - 2x45secs
Calf raise ISO, single leg: dip belt - 45 Seconds x 10kg, 20kg, 40kg @RPE 7
Leg press ISO - sitting on floor, upper back on wall, pushing through ball of foot into wall
full depth at 70% effort - 3x45secs
-
Wednesday 14th August 2024
Right QL feeling better, but still injured.
Felt OK today with squats and clean pulls after the ISOs
Reboot - Week 34, Day 2 - Lower weights
Body Weight: 91.2kg with shoes, in winter clothing
snatch grip behind the neck press + dislocate stretch with broom x 1 min
Side plank against wall: Arm straight 2x45secs
A. Front plank hold: 45secs
B. Side plank, legs bent and abducted - opposite hand in air- 45secs
C. Glute bridge hold: 45secs
Bumped all these +10secs. Spamming the side planks have made them feel much easier :)
45 degree Back extension raise ISO : 2x 45 Seconds
45 degree QL side raise ISO: with 3 inch ROM raises - 2x 45secs
Leg Extension ISO - single leg - front of unit elevated 5 inches, plates moved towards end of arm -
Leaning back, slow up, 5 sec hold at top, slow down, 5 sec hold at 60 degrees, 5 sec hold at 90 degrees - x 5kg, 10kg, 15kg, 20kg
Heel touch downs, single leg, off step: - controlled - BW x 10
Split squat: - front foot elevated 5 inches - BWx20 + 30 sec stretch at bottom
Rotating sets
Clean high pull
20kg x 10 - 5 hang, 5 high hang power cleans
40kg x 10 - 3 floor, 3 high hang, 3 knee hang, 1 power clean
50kg x 10 - 3 floor, 3 high hang, 3 knee hang, 1 power clean
60kg x 6 - 1 floor, 3 high hang, 2 power clean
60kg x 4 - 1 floor, 3 high hang
So much more productive not having to worry about catching the bar
High Bar squat - Oly shoes (TYR L1) - Staying as upright as possible, no good morning allowed
Flat shoes, Slow eccentric - 20kg x10, 40kg x10,
Oly shoes, Slow eccentric - 60kg x10,
Belt - 75kg x8
Belt, 4 sec eccentric - 90kg x4, 105kg x3, 115kg x2, 125kg x 1
belt -
1) 120kg x9 @RPE 8.5 (+10kg, -3 reps)
6 mins rest
2) 100kg x16 @8.5 - continuous, 45 sec set time :personal-record:
100kg x16 beats my all time best of 15 reps
Dull ache from right QL on the last rep of each main set when I'm straining more, but not too bad.
rotating sets
Tibilias Wall raise - standing warmup in oly shoes - BW x10
against side of car, in oly shoes - hold at top - BW x8
Dip belt+10kg x 8
+15kg x14 @9.5 (+2 reps)
+15kg x11 @9
45 degree back extension- unit elevated 8 inches - full 90 degree ROM, toes pointed out - collar to collar snatch grip
Controlled with hold - BW x10, 20kg x8, 30kg x5
35kg x11, x9 @RPE 9 (+2.5kg, -1 rep)
Leg Extension - single leg - front of unit elevated 5 inches, plates moved towards end of arm -
Leaning back, controlled - 7.5kg x15, 10kg x15, 12.5kg x15 @RPE 7
rotating sets
Leg curl, single leg : - front lifted up 5 inches, Plates shifted to end of arm - Controlled - 5kg x10, 10kg x15 @RPE 9
Calf Raise, single leg - using Dip Belt - lowered to just below parallel
Controlled, 3 sec pause at bottom
BW x8, +10kg x8, +20kg x8, +25kg x8 @RPE 8 (+5kg)
Sartorius, lying on back, cable pull: - SLOW, 3 sec hold at mid point -
10kg x8 @RPE 9
12.5kg x5 @8
-
Thursday 15th August 2024
Soreness well down from this time last week, quads especially, mostly in my posterior chain and calves.
Right QL still hurts.
Walking upon waking, both planataris tendons feel sore, and my left foot Plantar fasciitis hurts again...
The upper ROM foot stretch of the tib raises was hurting my left foot a bit.
Which was probably initially flared up from the full ROM calf raises.
And also compressing and stretching my plantaris tendons.
So back to half ROM calf raises and ISOs only again
Side plank, against the wall - arms straight - 3 x 45secs
A few bodyweight Calf raise ISOs - two then single leg
Friday 16th August 2024
feeling much better in all my current pain spots.
Right QL still pretty sore though
Upper Body + Tendon Rehab - Recovery
Body Weight: 91.3kg with shoes, in winter clothing
Split squat ISO on balls of foot, rear leg straight: - single arm supported
2x 45 Seconds
Side plank, against the wall - arms bent - 2x 45secs
arms straight x 45 secs
Sartoris bent leg ISO pull against opposite leg - laying on back - 3x45secs
Wall sit, heels off the floor: x 45secs
Pushing into floor at 70 % effort x45secs
Single leg, 1/4 squat, Pushing into floor at 70 % - 2x 45secs
Back extension raise ISO -
55 degrees x 45secs
45 degrees x 45secs
QL side raise ISO : - on back raise bench - With slow 3 inch ROM raises
55 degrees x 45 secs
45 degrees x 45 secs
Hammer curl overcoming ISO - using opposite arm, 70% effort - 2x45secs
Single arm, high angle row, upright row - upper body supported against car, dumbbell - 15lbs x12, 35lbs x12, 45lbs x12
55lbs x15 @RPE 6
Sissy squat ISO : 2x 45secs
Band external rotation upper cut press: - Light mind band 2x10
Push up: - On 2nd step x10, First step x10, floor x 12 @RPE 5
Calf raise ISO, single leg: dip belt - held slightly above parallel - 45 Seconds x 10kg, 20kg, 30kg, 40kg, 50kg @RPE 7
Ab wheel, against wall: - 2x15 - 5 reps at 3 different body angles, steeper 45 degrees on last 5 reps
-
Saturday 17th August 2024
Right QL improving but still sore
Left foot Plantar fasciitis and plantaris tendons feeling better
Tendon Rehab - Recovery
Side plank against wall: - arms straight, body at 45 degree angle - 3x45secs
Bodyweight Calf raise ISOs - 2 legged and then single
Sunday 18th August 2024
Skipped BBall today to let my body heal up.
Right QL still achey.
Calf Raise ISO - BW with 1 inch ROM slow raises - 2x45secs
Monday 19th August 2024
Right QL improving, but still achey
Left foot Plantar fasciitis feels good and plantaris tendons ache free upon waking.
Reboot - Week 35, Day 1 - Chins, Pushups and tendon rehab
Body Weight: 92.2kg with shoes, in winter clothing
Split squat ISO on balls of foot, rear leg straight: - single arm supported
2x 45 Seconds
Side plank, against the wall - arms straight x 45 secs, against BBall x45 secs
Ball circles at wall: - single arm - front 2x12 each direction, Side 2x12 each direction
BBall, overhead plank against wall: 2x 45secs
Dribbling and ball control drills - 3 mins
Wall sit, heels off the floor: - Pushing into floor at 70 % effort - half squat x45secs
Single leg, 1/4 squat, Pushing into floor at 70 % - 2x 35secs
Back extension raise ISO - 45 degrees x 45secs, x 45secs with 3 inch ROM slow raises
QL side raise ISO : - on back raise bench - With slow 3 inch ROM raises
45 degrees 2x45 secs
Calf raise ISO push against wall, sitting on floor, back against wall: - 70% effort
45 Seconds Straight
45 Seconds Toes out
Sartorius bent leg ISO pull against opposite leg - laying on back - 2x35secs
Sissy squat ISO : x 35secs, x 45secs
Band external rotation activation: - into reverse grip press, 5 sec hold at shoulder level on first rep - Light band 2x5
rotating sets
Chin Up: Hangs, pull up grip scap shrugs x10, chin grip scap shrugs x10,
BW x3, x5
Belt+10kg -
1x3
1x2 - Slight L Sit posture
2x2
1x2 - Slight L Sit posture
+1 rep on first set
Deficit push up: - Using dip handles, feet on bench, elevating feet 5 inches above parallel
Rocking climbing chest harness + loading pin on mid thoracic (1kg) + light band across loading pin to stop swinging - BW x10, x5, 10kg x5, 20kg x5, 30kg x5, 35kg x3
+37.5kg x6 @RPE 10
+30kg x9 @10
On both sets, failed near lockout, quickly, no strain at all.
Probably due to the slight band tension, but weak triceps....
Sartorius lying on back cable pull: - Controlled, 5 sec hold at middle - 10kg x3
12.5kg 2x5 @ RPE 8/9
Sartorius getting stronger and tendons getting better
Calf raise ISO, single leg: dip belt - held slightly above parallel, with SLOW 1 inch ROM raises - 45 Seconds x BW, 10kg, 15kg, 20kg @RPE 6 - 2/10 left Plantaris tendon pain
Achilles was achey post session, so the calf raise ISOs with the short range raises are too heavy.
ISOS by themselves is OK, but the small raises add some stress they don't like....
Bodyweight felt fine a couple of days ago, so somewhere between that and 20kg
Cable wood chop rotations, high to low: - 5kg x10,
10kg x12, 12.5kg x12 @RPE 7
Hammer curl - Super EZ curl bar - reverse curl biased - Slow, 5 sec hold at mid point - 10kg x3
13.75kg x5 @RPE 8 (+1.25kg)
curl biased - 13.75kg x5 @8 (+1.25kg)
Lying Tricep Extension - Super EZ Bar:
Reverse curl grip - 10kg x10
Curl grip - 10kg x10
13.75kg x10 - some occasional left elbow pain @RPE 6
Reverse Curl grip - 13.75kg x12 @6
External rotation - cable, single arm: 5kg 2x10 @RPE 7/8
face down Y raise into W press: - 45 degree incline - 5lb x10
7.5lb x10, x7 @RPE 9
W raise into partial press - 5kg x10
-
Tuesday 20th August 2024
Right QL feeling good, big improvement from yesterday.
No pain or any discomfort when getting up and sitting on my bed, unlike the last few days.
Upper triceps pretty sore, and my rectus femoris as well.
Achilles/plantaris tendons not too bad, much better than it felt last night
Tendon Rehab - Recovery
Sartorius lying on back, single leg ISO pull, against opposite foot: 3x45secs
-
Wednesday 21st August 2024
Feeling decently average, but groggy
Reboot - Week 35, Day 2 - Lower weights
Body Weight: 91.1kg with shoes
snatch grip behind the neck press + dislocate stretch with broom x 1 min
Split squat ISO on balls of foot, rear leg straight: x 45secs
Side plank against wall: Arm straight x45secs
Calf raise ISO push against wall, sitting on floor, back against wall: - 70% effort
45 Seconds Straight
45 Seconds Toes out
A. Front plank hold: 45secs
B. Side plank, legs bent and abducted - opposite hand in air- 45secs
C. Glute bridge hold: 45secs
45 degree Back extension raise ISO : x45 Secs
45 degree QL side raise ISO: x45secs
Sartorius lying on back, single leg ISO pull - against opposite foot - 2x45secs
Leg Extension ISO - single leg - front of unit elevated 5 inches, plates moved towards end of arm -
Leaning back, slow up, 5 sec hold at top, slow down, 5 sec hold at 60 degrees, 5 sec hold at 90 degrees - x 5kg, 10kg, 15kg
Heel touch downs, single leg, off step: - controlled - BW x 12
Split squat: - front foot elevated 5 inches - BWx20 + 30 sec stretch at bottom
Rotating sets
Clean high pull
20kg x 10 - 5 hang, 5 high hang power cleans
40kg x 10 - 1 floor, 3 high hang, 3 knee hang, 1 power clean
50kg x 7 - 1 floor, 3 high hang, 3 knee hang
60kg x 7 - 1 floor, 3 high hang, 3 knee hang
65kg x 4 - 1 floor, 3 high hang (+5kg)
Bar is starting to really pop up. Went up 5kg on top set.
Only dipping down 1-2 inches on the high hang reps.
I can probably power clean 100-110kg from the floor now.
High Bar squat - Oly shoes (TYR L1) - Staying as upright as possible, no good morning allowed
Flat shoes, Slow eccentric - 20kg x10, 40kg x10,
Oly shoes, Slow eccentric - 60kg x8, 75kg x6, 90kg x4
Belt, 4 sec eccentric - 105kg x3, 115kg x2, 125kg x 1, 135kg x1
belt - 6 mins rest
1) 120kg x11 @RPE 8.5 (+2 reps)
7 mins rest
2) 110kg x15 @9 - continuous, 45 sec set time PR!!!
Today puts my e1RM around 170kg
New all time 15 rep max.
rotating sets
Tibilias Wall raise - standing warmup in oly shoes - BW x10
against side of car, in oly shoes - hold at top - BW x8
Dip belt+10kg x 5
+20kg x9 @8 (+5kg, -5 reps)
+20kg x9 @9
45 degree back extension- unit elevated 8 inches - full 90 degree ROM, toes pointed out - collar to collar snatch grip
Controlled with hold - BW x10 + 5 partial GHR at top, 20kg x8, 30kg x5
35kg x12 @RPE 9 (+1 rep)
35kg x9 @10
Leg Extension - single leg - front of unit elevated 5 inches, plates moved towards end of arm -
Leaning back, controlled - 5kg x12, 10kg x12, 12.5kg x16 @RPE 8
rotating sets
Leg curl, single leg : - front lifted up 5 inches, Plates shifted to end of arm - Controlled - 5kg x10, 10kg x10 @RPE 9.5
45 degree QL side raise: BW x10
2.5kg plate on chest x 10 @RPE 7
-
Plantaris/Achilles tendons randomly feels good or achey day to day.... there is no rhyme or reason
Left peroneals also randomly flared up...
Did a whole bunch of ISOs on Thursday, lower and upper body.
Skipped BBall again on Sunday, will do so until I feel my tendons are ready
Tuesday 27th August 2024
Usually do my upper body session on Monday, but I missed it, and crammed in chins and deficit pushups today
Long session, so left a few things out. Will do the rest in a few days time.
Reboot - Week 36, Day 1 - Full Body
Body Weight: 91.5kg with shoes
snatch grip behind the neck press + dislocate stretch with broom x 1 min
BBall overhead plank against wall: 2x45secs
BBall dribbling and ball control drills - 5 mins
Split squat ISO on balls of foot, rear leg straight: x 45secs
Side plank against wall: Arm straight 2x45secs
Calf raise ISO push against wall, sitting on floor, back against wall: - 70% effort - 2x45secs
A. Front plank hold: 45secs
B. Side plank, legs bent and abducted - opposite hand in air- 45secs
C. Glute bridge hold: 45secs
45 degree Back extension raise ISO : x45 Secs
45 degree QL side raise ISO: x45secs
Sartorius lying on back, single leg ISO pull - against opposite foot - 2x45secs
Leg Extension ISO - single leg - front of unit elevated 5 inches, plates moved towards end of arm -
Leaning back, slow up, 5 sec hold at top, slow down, 5 sec hold at 60 degrees, 5 sec hold at 90 degrees - x 5kg, 10kg, 15kg, x20kg
Heel touch downs, single leg, off step: - controlled - BW x 10
Split squat: - front foot elevated 5 inches - BWx20 + 30 sec stretch at bottom
Rotating sets
Clean high pull
20kg x 10 - 5 hang, 5 high hang power cleans
40kg x 8 - 1 floor, 3 high hang, 3 knee hang, 1 power clean
50kg x 11 - 2 floor, 3 high hang, 3 knee hang, 3 high hang powercleans
60kg x 4 - 1 floor, 3 high hang
70kg x 4 - 1 floor, 3 high hang (+5kg)
Third high hang rep with 70kg a few inches lower.
Chin Up: Hangs, pull up grip scap shrugs x10, chin grip scap shrugs x10, Heavy green band assisted x8
BW x3, x5
Belt+10kg - 2x3, 3x2
+1 rep on second set
High Bar squat - Oly shoes (TYR L1) - Staying as upright as possible, no good morning allowed
Flat shoes, Slow eccentric - 20kg x10, 40kg x10, 60kg x8
Oly shoes, Slow eccentric - 80kg x6, 100kg x3
Belt, 4 sec eccentric - 115kg x2, 115kg x2, 125kg x 1, 135kg x1, 140kg x1
belt - 6 mins rest
1) 130kg x9 @RPE 9.5 (+10kg, -2 reps) - Slight good morning on last rep
6 mins rest
2) 115kg x10 @8.5 - continuous, 35 sec set time
Bar felt heavy as hell on my back, but then again I supposed 130-140kg is not exactly light....
Still did 3 more reps with 130kg then the last time I used it 5 weeks ago, and much less "good morning"
rotating sets
Deficit push up: - Using dip handles, feet on bench, elevating feet 5 inches above parallel
Rocking climbing chest harness + loading pin on mid thoracic (1kg) + light band across loading pin to stop swinging - BW x10, 10kg x5, 20kg x5
30kg x7 @RPE 9 - Deloaded on the floor at the bottom
30kg x7 @9.5
Much greater range of motion somehow compared to previous weeks....I had to raise the dip handles 2 holes to stop the plates hitting the floor.
So that explains the drop in weight/reps
45 degree back extension- unit elevated 8 inches - full 90 degree ROM, toes pointed out
Controlled with hold - BW x10 + 5 partial GHR at top,
2 dumbbells, pulled against chest - 20kg x8, 30kg x5
36kg x12 @RPE 7
36kg x12 @8
Didn't have room to set up the barbell so used dumbbells instead, which added a bit of extra work for the upper back and biceps
Somehow feels different to using a snatch grip barbell, less taxing on the hamstrings and lower back somehow.
I think due to the way the barbell moves forward and back in relation to your body, as you move up and down, to keep the barbell over the same vertical plane
rotating sets
Leg curl, single leg : - front lifted up 5 inches, Plates shifted to end of arm - Controlled - 5kg x10, 10kg x11 @RPE 8
45 degree QL side raise: controlled - BW x10
5kg plate on chest x 10 @RPE 8 (+2.5kg)
Leg Extension - single leg - front of unit elevated 5 inches, plates moved towards end of arm -
Leaning back, controlled - 5kg x10, 10kg x10,
SLOW - 15kg x11 @RPE 8 (+2.5kg)
Calf Raise, single leg - using Dip Belt - on floor, heel not touching - Controlled - BW x10, 10kg x10,
20kg x15 @RPE 6
Only top part of ROM, so no compression on the achilles and plataris tendons
See if this flares up the plantarius tendons or not, but post session it feels fine so far
-
Skipped BBall again. Will be another few weeks of the same.
Body feeling better for it.
Sartorius tendons starting to get healthy, which were getting worked hard from the cuts and sudden movements.
Right QL also still achey
Did the usual ISOs throughout the week, one session of a few sets of drops off a 6 inch step, and two 22 min walks.
Spring has arrived, so I gotta get healthy
Tuesday 3rd September 2024
Dropped the clean high pulls.
Not being able to drop the weight, it's taxing out my shoulders/cuffs.
Reboot - Week 37, Day 1 - Lower
Body Weight: 91.7kg in Semi winter clothing and shoes
snatch grip behind the neck press + dislocate stretch with broom x 1 min
Split squat ISO on balls of foot, rear leg straight: x 45secs
Side plank against wall: Arm straight 2x45secs
A. Front plank hold: 45secs
B. Side plank, legs bent and abducted - opposite hand in air- 45secs
C. Glute bridge hold: 45secs
45 degree QL side raise ISO: 2x45secs
Sartorius lying on back, single leg ISO pull - against opposite foot - 2x45secs
Leg Extension ISO - single leg - front of unit elevated 5 inches, plates moved towards end of arm -
Leaning back, slow up, 5 sec hold at top, slow down, 5 sec hold at 60 degrees, 5 sec hold at 90 degrees - x 5kg, 10kg, 15kg
Heel touch downs, single leg, off step: - controlled - BW x 12
High Bar squat - Oly shoes (TYR L1)
Flat shoes, Slow eccentric - 20kg x10, 40kg x10, 60kg x8
Oly shoes, Slow eccentric - 80kg x6
Belt, 4 sec eccentric - 100kg x3, 110kg x2, 120kg x 1, 130kg x1, 140kg x1
belt - 6 mins rest
1) 130kg x10 @RPE 9.5 (+1 rep) - Slight good morning on last rep
6+ mins rest
2) 115kg x11 @9 (+1 rep)
Puts e1RM at 174kg, just about at all time best and soon PR levels soon.
Most I have ever squatted high bar is 385lbs, 175kg.
Narrowed my stance, and it feels much more comfortable, and I can push down better.
Less upright, but I'll take that over the adductor stress and stretch of the wider stance.
Warmup sets felt so much easier
(https://i.imgur.com/fyohfaZ.jpg)
rotating sets
Tibilias Wall raise - standing warmup in oly shoes - BW x12
against side of car, in oly shoes - hold at top - BW x8
Dip belt+10kg x 8
+20kg x10 @9 (+1 rep)
+15kg x9 @8
45 degree back extension- unit elevated 8 inches - full 90 degree ROM, toes pointed out
Controlled with hold - BW x10 + Plus 5 partial GHR at the top on first 5 reps
collar to collar snatch grip barbell - 20kg x8, 30kg x5
37.5kg x11 @RPE 9 (+2.5kg, -1 rep)
37.5kg x9 @9
rotating sets
Leg Extension - single leg - front of unit elevated 5 inches, plates moved towards end of arm -
Leaning back, controlled - 10kg x12 @RPE 6
Lateral Squat - alternating sides - controlled, paused - BW x6
Calf Raise, single leg - using Dip Belt - on floor - Controlled - BW x10, 20kg x12,
25kg x12 @RPE 7
20kg felt fine, so bumped it up 5kg
Leg curl, single leg : - front lifted up 5 inches, Plates shifted to end of arm - Controlled - 5kg x10, 10kg x12 @RPE 9