Wednesday 15th January 2020hamstrings 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 bodysupported ATG split squat BW x10
facing down garage slope, in socks/barefeetSafety 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
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 shoesWall 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 shoesStanding 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.
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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
