Author Topic: Reboot - get lean, get hops  (Read 8883 times)

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CoolColJ

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Re: Reboot - get lean, get hops
« Reply #240 on: January 11, 2020, 07:01:01 am »
+1
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!
<a href="http://www.youtube.com/watch?v=Or9yw1h68Hs" target="_blank">http://www.youtube.com/watch?v=Or9yw1h68Hs</a>


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


===

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



« Last Edit: January 11, 2020, 07:18:56 am by CoolColJ »

CoolColJ

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Re: Reboot - get lean, get hops
« Reply #241 on: January 11, 2020, 08:04:36 pm »
0
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.
« Last Edit: January 11, 2020, 08:06:46 pm by CoolColJ »

CoolColJ

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Re: Reboot - get lean, get hops
« Reply #242 on: January 12, 2020, 06:10:16 am »
0
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

CoolColJ

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Re: Reboot - get lean, get hops
« Reply #243 on: January 13, 2020, 04:20:51 am »
0
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
« Last Edit: January 13, 2020, 07:43:12 am by CoolColJ »

CoolColJ

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Re: Reboot - get lean, get hops
« Reply #244 on: January 13, 2020, 08:41:04 pm »
+1
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....


CoolColJ

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Re: Reboot - get lean, get hops
« Reply #245 on: January 14, 2020, 01:49:01 am »
0
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

CoolColJ

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Re: Reboot - get lean, get hops
« Reply #246 on: January 15, 2020, 06:14:09 am »
0
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
« Last Edit: January 15, 2020, 06:35:51 am by CoolColJ »

CoolColJ

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Re: Reboot - get lean, get hops
« Reply #247 on: January 16, 2020, 02:04:32 am »
0
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

CoolColJ

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Re: Reboot - get lean, get hops
« Reply #248 on: January 16, 2020, 08:47:51 pm »
0
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
« Last Edit: January 17, 2020, 03:54:14 am by CoolColJ »

CoolColJ

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Re: Reboot - get lean, get hops
« Reply #249 on: January 18, 2020, 03:38:35 am »
0
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.

---

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
« Last Edit: January 18, 2020, 03:40:26 am by CoolColJ »

CoolColJ

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Re: Reboot - get lean, get hops
« Reply #250 on: January 18, 2020, 03:54:22 am »
0
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

<a href="http://www.youtube.com/watch?v=pxDMVrRyt2Y" target="_blank">http://www.youtube.com/watch?v=pxDMVrRyt2Y</a>
« Last Edit: January 18, 2020, 03:58:19 am by CoolColJ »

CoolColJ

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Re: Reboot - get lean, get hops
« Reply #251 on: January 18, 2020, 06:24:04 pm »
0
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.


CoolColJ

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Re: Reboot - get lean, get hops
« Reply #252 on: January 19, 2020, 09:46:50 am »
0
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

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




===

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


CoolColJ

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Re: Reboot - get lean, get hops
« Reply #253 on: January 20, 2020, 01:47:41 am »
0
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

CoolColJ

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Re: Reboot - get lean, get hops
« Reply #254 on: January 20, 2020, 07:40:37 pm »
+1
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 :)