Author Topic: Reboot - get lean, get hops  (Read 24160 times)

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CoolColJ

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Re: Reboot - get lean, get hops
« Reply #480 on: June 27, 2020, 09:29:08 am »
+1
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
« Last Edit: June 27, 2020, 09:35:35 am by CoolColJ »

CoolColJ

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Re: Reboot - get lean, get hops
« Reply #481 on: June 28, 2020, 05:29:57 am »
+1
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

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Re: Reboot - get lean, get hops
« Reply #482 on: June 28, 2020, 06:41:28 am »
+1
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

CoolColJ

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Re: Reboot - get lean, get hops
« Reply #483 on: June 29, 2020, 11:07:57 am »
+1
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

CoolColJ

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Re: Reboot - get lean, get hops
« Reply #484 on: June 30, 2020, 05:50:05 am »
0
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

CoolColJ

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Re: Reboot - get lean, get hops
« Reply #485 on: July 01, 2020, 04:33:56 am »
+2
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

LBSS

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Re: Reboot - get lean, get hops
« Reply #486 on: July 01, 2020, 11:48:25 am »
+1
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.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: run 14+ km
monday: lift
tuesday: run 10-12 km
wednesday: run 10-12 km
thursday: run 10-12 km
friday: rest
saturday: run tempo/VO2 max/speed x 6-8 km

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

black lives matter

CoolColJ

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Re: Reboot - get lean, get hops
« Reply #487 on: July 02, 2020, 08:30:43 am »
0
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
« Last Edit: July 02, 2020, 08:42:15 am by CoolColJ »

CoolColJ

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Re: Reboot - get lean, get hops
« Reply #488 on: July 02, 2020, 08:37:17 am »
0
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

CoolColJ

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Re: Reboot - get lean, get hops
« Reply #489 on: July 03, 2020, 06:29:47 am »
0
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
« Last Edit: July 03, 2020, 11:44:00 am by CoolColJ »

CoolColJ

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Re: Reboot - get lean, get hops
« Reply #490 on: July 03, 2020, 12:12:01 pm »
0
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 :)


CoolColJ

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Re: Reboot - get lean, get hops
« Reply #491 on: July 04, 2020, 08:52:49 am »
0
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

CoolColJ

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Re: Reboot - get lean, get hops
« Reply #492 on: Today at 08:01:29 am »
+1
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!


CoolColJ

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Re: Reboot - get lean, get hops
« Reply #493 on: Today at 08:29:30 am »
+1
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