Author Topic: Reboot - get lean, get hops (Read 453147 times)

CoolColJ · « **Reply #465 on:** June 18, 2020, 12:26:36 pm »

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+

CoolColJ · « **Reply #466 on:** June 19, 2020, 06:27:16 am »

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

adarqui · « **Reply #467 on:** June 19, 2020, 09:12:24 pm »

Quote from: CoolColJ on June 16, 2020, 10:01:12 am

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

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.

CoolColJ · « **Reply #468 on:** June 20, 2020, 03:08:28 am »

Quote from: adarqui on June 19, 2020, 09:12:24 pm

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

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.

CoolColJ · « **Reply #469 on:** June 20, 2020, 03:46:29 am »

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

CoolColJ · « **Reply #470 on:** June 21, 2020, 08:23:58 am »

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

CoolColJ · « **Reply #471 on:** June 21, 2020, 08:53:05 am »

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

CoolColJ · « **Reply #472 on:** June 22, 2020, 08:35:21 am »

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

CoolColJ · « **Reply #473 on:** June 23, 2020, 07:22:45 am »

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

CoolColJ · « **Reply #474 on:** June 24, 2020, 08:58:31 am »

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

CoolColJ · « **Reply #475 on:** June 25, 2020, 10:18:15 am »

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....

CoolColJ · « **Reply #476 on:** June 26, 2020, 09:03:42 am »

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

CoolColJ · « **Reply #477 on:** June 27, 2020, 09:29:08 am »

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

CoolColJ · « **Reply #478 on:** June 28, 2020, 05:29:57 am »

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

CoolColJ · « **Reply #479 on:** June 28, 2020, 06:41:28 am »

Sunday 28th June 2020

Moderately sore all over, but not drained, hmmm not sure why!

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Waking mobility work

Mobility work pre walk - thoracic, ankle tib/calf rocking, side of ankle rocking and walks

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60 min walk/hike
middle of the walk - backward walking up a 20-30 degree sloped path x 2.5+ mins

stretches

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18 hour fast
2700 calorie burn according to Fitbit Charge 3 - with heart rate monitor off
eating 2000

Adarq.org

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