Author Topic: Reboot - get lean, get hops  (Read 446417 times)

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CoolColJ

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Re: Reboot - get lean, get hops
« Reply #660 on: November 08, 2020, 05:01:38 am »
+1
Sunday 8th October 2020

Still a little achey, but not too bad.

Soft tissue work - lower body and pec minor, traps

bodyweight at home without shoes = 85.5kg


BBall practice session at WLC outdoor courts -  78 mins

1) 15 mins dribble and ball control drills
2) movement efficiency drills - 2 sets each - single leg star drill, 2 legged side to side speed hops, 2 legged forward and back speed hops, 2 legged hop star drill
3) medium to high intensity moves, shots, layups, threes
4) Jumps at the 45 min mark, and dunks on 8 feet netball rim -  30 mins worth

Heel/achilles felt good, just some minor twinges during the hops, but running fine on the balls on my foot. Things getting there

Left quad tendon was fine during the lower effort jumps, but the first hard 1 step  jump I did made it ache, but not too bad after that.

Jumps were pretty explosive, but I dropped off fast after my first few jumps
1 inch higher than last week, touched top of 9'10" rim.
Single leg jump improved similar, 5 inches lower. Difference still remains about the same no matter what.

Only 1 inch off my best jumps at 79kg a few months back, 85+kg today.
Should be jumping higher when I make my way back down there and under.

Tweaked something in my neck, upper traps. Only felt it after I finished, damn hurts like hell!


Cooldown

Sit in bottom of narrow stance squat for 2 mins
Wall tib raise BW x12
Knee over toes single leg calf raise BW x12
backwards walking 30-35 degree sloped path - 2.5 mins x 2

did 2 pullups on 8 feet netball rim, so easy to get the rim to my upper abs, strict muscle up should be doable with some practise  8)

stretch lower + upper

---
12 hour fast - broke fast before BBall - a bit of pistachios, raw carrot/beetroot and a slice of cheese

3300 calorie burn - according to Fitbit Charge 3, with HR monitor off
plan to eat 2500

Coges

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Re: Reboot - get lean, get hops
« Reply #661 on: November 08, 2020, 05:00:23 pm »
0
Sunday 8th November 2020

Week 64
Height - 5'8.5"
weighed - 85.2kg(+0.5kg), 187.8lbs

waist - 33.5 inches
hip = 40.5
upper thigh = 25 7/8
Right calf = 15 5/8
Neck = 15.75
Wrist = 6.5

Tanita scale bodyfat% = 22.2% (+0.5)

Total loss so far - weight  20kg 44lbs  Waist 10 inches  BF% Tanita 9.7%

Averaged 2600 calories this week, against a TDEE of 2775
should be s light loss, but ended up heavier...

----

Total rest day yesterday so didn't log, but my legs and hips started to get that fresher feeling by afternoon, but right hamstring felt strained.

Congrats on the 20kg weight loss. Such a massive effort.
"Train as hard as possible, as often as possible, while staying as fresh as possible"
- Zatsiorsky

CoolColJ

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Re: Reboot - get lean, get hops
« Reply #662 on: November 08, 2020, 11:49:42 pm »
0
Sunday 8th November 2020

Week 64
Height - 5'8.5"
weighed - 85.2kg(+0.5kg), 187.8lbs

waist - 33.5 inches
hip = 40.5
upper thigh = 25 7/8
Right calf = 15 5/8
Neck = 15.75
Wrist = 6.5

Tanita scale bodyfat% = 22.2% (+0.5)

Total loss so far - weight  20kg 44lbs  Waist 10 inches  BF% Tanita 9.7%

Averaged 2600 calories this week, against a TDEE of 2775
should be s light loss, but ended up heavier...

----

Total rest day yesterday so didn't log, but my legs and hips started to get that fresher feeling by afternoon, but right hamstring felt strained.

Congrats on the 20kg weight loss. Such a massive effort.

thanks, but it was a 25kg loss a few months ago when I was under 80kg :)
Will head back down soon, though.
In hindsight I should have gotten all the way down to 73kg or so before stopping, as I wasn't worried about losing muscle mass then as I wasn't training

CoolColJ

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Re: Reboot - get lean, get hops
« Reply #663 on: November 09, 2020, 07:18:30 am »
+1
Monday 9th November 2020

hamstrings surprisingly achey, especially the right side, which feels more strained

Left quad tendon inflamed when in the stretched position

----
Waking mobility work

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

Standing side angled to rear lateral leg raise x10
Hip drops BW x20 each side
Sumo squat - BW 2x20

various 30-45 sec ISO holds x 3-4 set each -  single leg calf raise, knee over toes calf raise, heel raised split squat, single leg wall sit, single leg sissy squat at 50% ROM

band dislocate x 20
broom dislocate stretch - grip a bit less than snatch grip

---
80 min walk/hike
start of walk - backward walking up a 20-30 degree sloped path x 2.5 mins

middle of the walk -
lap around football field, with backward walking on one long side each lap  x 2
backward walking up a 30-35 degree sloped path x 2.5 mins

stretches

-----
14 hour fast
2900 calorie burn according to Fitbit Charge 3 - with heart rate monitor off
Plan to eat 2300

Coges

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Re: Reboot - get lean, get hops
« Reply #664 on: November 09, 2020, 03:32:31 pm »
0
Sunday 8th November 2020

Week 64
Height - 5'8.5"
weighed - 85.2kg(+0.5kg), 187.8lbs

waist - 33.5 inches
hip = 40.5
upper thigh = 25 7/8
Right calf = 15 5/8
Neck = 15.75
Wrist = 6.5

Tanita scale bodyfat% = 22.2% (+0.5)

Total loss so far - weight  20kg 44lbs  Waist 10 inches  BF% Tanita 9.7%

Averaged 2600 calories this week, against a TDEE of 2775
should be s light loss, but ended up heavier...

----

Total rest day yesterday so didn't log, but my legs and hips started to get that fresher feeling by afternoon, but right hamstring felt strained.

Congrats on the 20kg weight loss. Such a massive effort.

thanks, but it was a 25kg loss a few months ago when I was under 80kg :)
Will head back down soon, though.
In hindsight I should have gotten all the way down to 73kg or so before stopping, as I wasn't worried about losing muscle mass then as I wasn't training

Oh shit haha I didn't realise that. 
"Train as hard as possible, as often as possible, while staying as fresh as possible"
- Zatsiorsky

CoolColJ

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Re: Reboot - get lean, get hops
« Reply #665 on: November 10, 2020, 01:16:03 pm »
+1
Tuesday 10th November 2020

crap sleep last night.
Right hamstring feel strained, but was ok during the workout.
Left quad tendon was achey, but I gut it out on the squats as heavy tension will help heal the tendon

Soft tissue work - low body and traps, pec minor

bodyweight at home without shoes in winter clothing = 85.2kg

at home - Juggernaut Squats  - Cycle 1 - Week 10 - 5s Wave - day 1 Intensification


Peterson setups 6 inch x10, Patrick step up 6 inch x10
supported ATG split squat BW x10 + 20 sec hold at bottom on last rep
Broom dislocates and overhead squat

alternating sets 2 mins rest
in flat, minimal trail running shoes (Merrell Vapour trail 4)

Olys + front squats -

power snatch complex x 20kg
Power snatch + 12 overhead squats, deeper each rep x 20kg

2 Power snatch + 5 Hang Power Snatch x 30kg
Power snatch 40kg x3
Power snatch + 3 Hang Power Snatch x 40kg
Power snatch +  2 Hang Power Snatch x 45kg - second rep Hang P.snatch missed - 4 inches short of lockout
Power snatch + 3 Hang Power Snatch x 40kg

1x power clean + 5 high hang power clean + 3 front squats x 40kg, 50kg
1x power clean + 2 high hang power clean + 3 front squats x 60kg

power clean 70kg x3 x 2 sets

45kg power snatch feels a lot heavier... that 5kg is a big jump.
I don't want to dip to catch these, as it's all about the speed and distance.
Improved form on the power cleans today, hence more reps and sets


Squats

Did these before the back squat of the same load
Front Squat 80kg x3, 100kg x2 @ RPE 8

High bar squat - belted -  bare feet 60kg x pause with 10 deep breaths, 60kg x10. Oly shoes - 60kg x5, 80kg x5, 100kg x3, 110kg x2, 120kg x1,
130kg, 283lbs x1 @ RPE 8

77.5% of training max 152.5kg
5+ mins rest
120kg, 264lbs 3x5 @ RPE 8-9
115kg,  253lbs x5 @ RPE 9

Heavy and hard as hell! This is supposed to be around a 9-10RM weight for me, but it felt like 6-7RM
Had to drop down to 115kg on last set
Supposed to rep put 130kg next week... ahh not sure if that will go down...


This group in Oly shoes - alternating sets 2 mins rest

A1) RDL - to mid shin - facing down slope of garage, hook gripped -  clean deadlifted off the floor - 60kg x5
belt - 110kg x11, x11 @ RPE 8 

easy for posterior chain, hard for my upper body and grip!

A2) SSB single leg calf raise - arm supported - 1 inch elevated 3 sec eccentric to neutral position, explode up - BW x 5, 30kg x5, 50kg x 5, 70kg x3
77.5kg x11, x12 @ RPE 8 (+2.5kg)

Was a bit too light

A3) Wall tib raise - lower body at 40 degree angle - upper body off wall - in oly shoes BW x5, x8, x9, x8 @ RPE9

Nordic curl - natural GHR - knees on 3 inch pad,  6 inch aerobic step + rolled yoga mat on hip.
5 tiny partial reps and 1 assisted rep to warmup
BW slow eccentric x 8 assisted

Single leg kneeling deadlift BW x10 each side
55lbs x10 (+5lbs) @RPE 6

Glute bridge slider leg curl - BW  2x11 @ RPE 9

SSB Heel elevated Step down Oly shoes + 20kg bumper under heel.
3 sec eccentric, other leg helping on concentric - 30kg x5, 55kg 2x12 

For quad tendons

SSB SUmo squat 55kg x12

lateral leg raise 7.5kg band x 15

Jefferson curl 20kg x10, 37.5kg x10 with a hold, and 30 sec hold on last rep (+2.5kg)

Rectus femoris release with 20kg barbell in seated position, each side
stretch

---
12 hour fast - broke fast before BBall - a bit of raw carrot/beetroot and a slice of cheese

3100 calorie burn - according to Fitbit Charge 3, with HR monitor off,  not including weights
ate 3200
« Last Edit: November 10, 2020, 01:18:36 pm by CoolColJ »

CoolColJ

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Re: Reboot - get lean, get hops
« Reply #666 on: November 11, 2020, 05:35:23 am »
+1
Tuesday 11th November 2020

Another night of crap sleep, need to get it sorted.

Very mild drained feeling.
Traps/upper chest sore from the power snatches, when I lower the bar it's a bit like a wide grip incline press negative
All quads sore, upper hammies, erectors, glutes and calves

Left quad tendon feels much better than yesterday, only aches when stretched hard
Left heel/achilles feels pretty good now, just the right one has some aches.

----
Waking mobility work

Went to pick up 3 more rubber mats for gym

---
75 min walk/hike
start of walk - backward walking up a 20-30 degree sloped path x 2.5 mins

middle of the walk -
backward walking up a 30-35 degree sloped path x 2.5 mins

stretches

-----
18 hour fast
2900+ calorie burn according to Fitbit Charge 3 - with heart rate monitor off
Plan to eat 2000

CoolColJ

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Re: Reboot - get lean, get hops
« Reply #667 on: November 11, 2020, 07:07:52 am »
+2
Score! I found a nearby BBall court with a glass backboard, spring loaded rim, and maybe height adjustable as well :o

16min drive though... will need to check it out soon
Should be quiet during the week, midday



« Last Edit: November 11, 2020, 07:17:37 am by CoolColJ »

Coges

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Re: Reboot - get lean, get hops
« Reply #668 on: November 11, 2020, 06:36:25 pm »
0
That looks like a sweet setup.
"Train as hard as possible, as often as possible, while staying as fresh as possible"
- Zatsiorsky

CoolColJ

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Re: Reboot - get lean, get hops
« Reply #669 on: November 11, 2020, 10:21:03 pm »
0
My right outer hip pain is actually not due to hip impingement but inflammation of the glute medius/minimus tendons - similar to jumpers knee or achilles of those tendons...
Probably due to how I plant when jumping I think, that sideways motion.

whoops
Quote
Avoiding flexion adduction stretches of the gluteal muscles, avoiding ITB stretches and avoiding clam exercises all of which increase compression!

I know going wide stance anything and pushing my knee outwards improves it

The fixes are the usual ISO with band around the knee to dull the pain and then strengthen the tendons as I have been doing for my achilles and quad tendon.
Band around the knee stuff and banded lateral walks etc. Lateral squat should be good
Single leg work should be avoided as the test for pain is a single leg stand... the opposite of hip impingement :P

https://squatuniversity.com/2018/02/04/fixing-lateral-hip-pain/

Quote
Early in the rehab process of this injury we don’t want to perform a ton of single leg squats as the injured leg naturally moves into slight adduction in order to stay balanced (meaning a small amount of tendon compression cannot be avoided). This normal increase in compression with single leg stance is why the position is used as a provocation test for this injury in the first place!
« Last Edit: November 11, 2020, 10:26:46 pm by CoolColJ »

CoolColJ

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Re: Reboot - get lean, get hops
« Reply #670 on: November 12, 2020, 11:10:27 am »
+2
Thursday 12th November 2020

Traps, shoulders, bicep still fairly sore.
Plus my hamstrings/erectors

It's taken almost a year, but as of this week I have been able to power snatch, pushup, dip, bench and pullup pain free!
Shoulder dislocates probably helped the most after all the stretching, and soft tissue work on tight muscles, and strengthening of serratus, lower/mid traps and cuffs.
Daily mobility work and a lot of other things I did and removed over time in phases as well.
Still have much more work to do though...

Soft tissue work - upper plus some lower.

bodyweight at home without shoes = 84.4kg


Resistance at the Home

Been almost 2 weeks since I did this upper session, and my body didn't skip a beat, no strength or form loss.
Nothing felt any heavier either.

also received a bunch of stuff from Amazon today - some climbing nylon loops and straps, and heavy duty carabiners, to use for holding my loading pin and plates for belt squats and dips/chins etc.
They are certainly way overrated and strong enough, and cheap!
The segments allow you to vary the length when you clip the strap onto a dip belt, much like a chain


Plus a Chinese oly style lifting straps, quick release for snatches, and Element 26 Gymnastic style ISO grips hand pads
Spent a few sets trying them out on rows and pullups/hangs etc - took a bit of time to figure it out, but they work well.
Will start to use them for RDLs next time around

------

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

Dip shrugs - BW x20 @RPE 6
Vertical wall ab wheel roll outs - pulling handles apart with hold at top x20


Rotating sets between each exercise 2-3 mins
A1) inverted rows - undergrip - explosive - legs bent BW x8, BW x8

explosive - weight vest+10kg x 2x9 @RPE 7 (+1 Rep at same RPE)

feet elevated 20 inches - explosive - BW x8, @ RPE 8


A2) Pushups to upper abs - Close grip triangle - explosive - BW x10, feet elevated 18 inches x5
Weight vest+10kg  x11 @ RPE 7 (+1 rep at same RPE)

Straight bar dip - BW x3, BW x13 @ RPE 7

AB1) High angle rows to ribcage  - slight pause at bottom, explosive - barbell 20kg x15, 40kg x5, 60kg x3
explosive
65kg 2x9 @RPE 9  (+1rep)


B2) Bench - shoulder width 14 inch grip 20kg x10, 40kg x8,
60kg x10 @ RPE 7
70kg x10 @ RPE 9.5
75kg x7 @ RPE 10


C1) single leg SSB Knee over toes soleus calf raise 4.5 inch elevation - Explode up, 3 sec eccentric -  77.5kg x10, x11 @ RPE9 (+2.5kg)

C2) Zercher Carry - with rolled towel 60kg x 5 secs, 80kg x 5 secs, 95kg x 5secs
95kg x 50secs, 45secs (+5kg)
95kg x 35 sec hold

First carry was brutal and a bit scary!
Switched over to static hold for second set and from now on...

CD1)Muscle clean and press - no hip drive, elbows tucked 20kg x8, 30kg x10 @ RPE9

D2) AB wheel rollouts - legs bent x 12, leg straight x3
on feet, straight legs - 85% ROM - 3 count pause - BW x9 @RPE 9.5  (+1 rep)

D3) Barbell curl explosive - 20kg x10, 27.5kg x3,
30kg x7 @ RPE 10


Miscellaneous stuff
Pike pushup, on feet, shoulder width grip BW x8  @ RPE 10 - failed on 9th rep attempt, harder form today - legs straight on tiptoes within 6 inches of hands, brutal!
L hang - Medium grip pull up to base of neck x6 @ RPE 9 - solid suprised I was able to do it after all the stuff I have already done
L hang hold x 30 secs - solid even after the zercher holds and ab wheel
Elbow on knee external rotations - 10lbs x 15 @ RPE 9.5 (+3 reps)
Scarecrow into press - 40 degree chest supported- 5lbs x10, 7.5lbs x8 @RPE 9

Lateral walks - band around knee, 3 steps each direction x5, 1 x Iron Edge heavy band, 1x Xheavy band

hang from bar,  2x20 scap shrugs

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 pistachios, raw carrot/beetroot and a slice of cheese

3100+ calorie burn - according to Fitbit Charge 3, with HR monitor off,  not including weights
ate 2700+
« Last Edit: November 12, 2020, 08:05:54 pm by CoolColJ »

CoolColJ

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Re: Reboot - get lean, get hops
« Reply #671 on: November 13, 2020, 05:21:58 am »
+1
Friday 13th November 2020

Friday the 13th lOL

Poor sleep again

Very mild drained feeling.
pecs, upper back, biceps,  moderateley sore but less than I expected given the time off.
Calves, hamstrings, abs and erectors pretty sore as well.
And my rectus fermoris is quite sore, probably from the ab wheel and L hangs

----

spent the day driving to buy more new gym rubber mats, as I got OCD about having 4 plain black and 2 blue fleck ones.
So decided to go all blue fleck which livens up the drabness of plain dark black mats... and sell off my blacks.
On the way back, I got a flat tyre from screws! So that took an hour when I had to wait for the NRMA road side service to show up as I found the tools they give you to chnage the tyre are not up to the task!

Then unpack and move the 8+7 mats into my garage etc, but even at 14kg each with a large awkward shape, I've gotten used to moving them and know to hold them in a way that makes it easy, so not much impact on my body

early to bed tonight and then off to get the tyre repaired, and then come home and move, measure and cut some mats....Then rest up for BBall on Sunday

-----
16 hour fast
2800 calorie burn according to Fitbit Charge 3 - with heart rate monitor off
Plan to eat 2000

CoolColJ

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Re: Reboot - get lean, get hops
« Reply #672 on: November 15, 2020, 06:14:11 am »
+1
Sunday 15th November 2020

Week 65
Height - 5'8.5"
weighed - 85.2kg, 187.8lbs

waist - 33.5 inches
hip = 40 5/8 (+1/8)
upper thigh = 25 7/8
Right calf = 15.5
Neck = 15.75
Wrist = 6.5

Tanita scale bodyfat% = 21.4% (-0.8 )

Total loss so far - weight  20kg 44lbs  Waist 10 inches  BF% Tanita 10.5%

Averaged 2600+ calories this week, against a TDEE of 2600+
No changes as expected apart from my hips

----

Spent most of yesterday afternoon setting up my rubber mats and cutting them.
Took ages and felt tired after

CoolColJ

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Re: Reboot - get lean, get hops
« Reply #673 on: November 15, 2020, 06:28:01 am »
+1
Sunday 15th October 2020

Another night of poor sleep, woke up too early!
Still quite sore from last session and doing my rubber mats.
pecs/lats, abs, calves and posterior chain.

Soft tissue work - lower body and pec minor, traps

bodyweight at home without shoes = 85.8kg


BBall practice session at WLC outdoor courts -  65 mins

1) 15 mins dribble and ball control drills
2) movement efficiency drills - 2 sets each - single leg star drill, 2 legged side to side speed hops, 2 legged forward and back speed hops, 2 legged hop star drill
3) medium to high intensity moves, shots, layups, threes
4) Jumps at the 45 min mark, and dunks on 8 feet netball rim -  20 mins worth

Left quad tendon was a littla chey but much better than last week.
left achilles twinges on the hops, but fine when running on balls of feet and jumping

Upper felt sore and stiff, especially lats, so shooting felt bad.

Warm day, felt a little flat and lacking energy.
Still feeling fatigued from last squat session... poor sleep doesn't help.
Hops down across the board by about 2-3 inches


Cooldown

Sit in bottom of narrow stance squat for 2 mins
Wall tib raise BW 3x17
Knee over toes single leg calf raise BW 2x20
Single leg calf raise on flat ground - controlled eccentric 2x20
backwards walking 30-35 degree sloped path - 2.5 mins x 2

stretch lower + upper

----

After a small meal, spent 3 hours setting up my gym rubber mats again and more measuring and cutting
A bit tiring, but I have finally got it sorted

---
12 hour fast - broke fast before BBall - a bit of pistachios, raw carrot/beetroot and a slice of cheese

3800 calorie burn - according to Fitbit Charge 3, with HR monitor off
plan to eat 3000+

Hit over 25k steps today!
Last time i got those sort of numbers was when I was doing 6 hour hikes

CoolColJ

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Re: Reboot - get lean, get hops
« Reply #674 on: November 16, 2020, 05:38:18 am »
+1
Monday 16th November 2020

Woke up early again

Felt a bit tired and beat up overall.

Both my lower achilles/heel quite inflamed when I got out of bed, but got better later on.
So still not ready yet for too much running around...

----

Really hot day, mid 30 degrees, felt really tired and drowsy from the humidity.
So just stayed indoors and not do much.


ISOs - tendon health
single leg calf raise, just above neutral position x 1 min x 4
single leg knee over toes calf raise, just above stretched range  1 min x 2

hamstring/lower back, hip flexor and couch stretch


-----
14 hour fast
2300+ calorie burn according to Fitbit Charge 3 - with heart rate monitor off
Plan to eat 2000