Author Topic: Reboot - get lean, get hops  (Read 39661 times)

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CoolColJ

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Re: Reboot - get lean, get hops
« Reply #630 on: October 15, 2020, 08:55:59 am »
+1
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

CoolColJ

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Re: Reboot - get lean, get hops
« Reply #631 on: October 15, 2020, 09:37:28 am »
+1
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
« Last Edit: October 15, 2020, 10:09:01 am by CoolColJ »

CoolColJ

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Re: Reboot - get lean, get hops
« Reply #632 on: October 16, 2020, 09:54:18 am »
+2
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+

CoolColJ

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Re: Reboot - get lean, get hops
« Reply #633 on: October 17, 2020, 12:21:58 pm »
+1
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 :)

<a href="http://www.youtube.com/watch?v=TfmMrH3-EIU" target="_blank">http://www.youtube.com/watch?v=TfmMrH3-EIU</a>


CoolColJ

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Re: Reboot - get lean, get hops
« Reply #634 on: October 18, 2020, 08:30:53 am »
+1
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

CoolColJ

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Re: Reboot - get lean, get hops
« Reply #635 on: October 19, 2020, 09:58:59 am »
+1
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+
« Last Edit: October 20, 2020, 01:09:50 am by CoolColJ »

CoolColJ

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Re: Reboot - get lean, get hops
« Reply #636 on: October 20, 2020, 10:58:28 am »
+1
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