Author Topic: Reboot - get lean, get hops  (Read 48042 times)

0 Members and 1 Guest are viewing this topic.

CoolColJ

  • Hero Member
  • *****
  • Posts: 842
  • Respect: +709
    • View Profile
    • Email
Re: Reboot - get lean, get hops
« Reply #675 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

  • Hero Member
  • *****
  • Posts: 842
  • Respect: +709
    • View Profile
    • Email
Re: Reboot - get lean, get hops
« Reply #676 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

  • Hero Member
  • *****
  • Posts: 842
  • Respect: +709
    • View Profile
    • Email
Re: Reboot - get lean, get hops
« Reply #677 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

CoolColJ

  • Hero Member
  • *****
  • Posts: 842
  • Respect: +709
    • View Profile
    • Email
Re: Reboot - get lean, get hops
« Reply #678 on: November 17, 2020, 10:29:06 am »
+2
Tuesday 17th November 2020

Did more cutting on my gym rubber mats and some cleaning ebfore workout, about an hour's worth

Soft tissue work - some lower body

bodyweight at home without shoes in winter clothing = 85.5kg

at home - Juggernaut Squats  - Cycle 1 - Week 11 - 5s Wave - day 1 Realization

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

Power snatch + 3 Hang Power Snatch x 30kg
Power snatch + 2 Hang Power Snatch x 40kg  - both hang P.snatch missed - 4 inches short of lockout
Power snatch 40kg 2x3, x1

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

power clean 60kg x2, x1 + front squat

Hang power snatches well down today... no speed :/
widened my grip an inch either side on the cleans and front squats as the rack strains my left bicep area.
Pinkies almost on inner the rings now

Squats

Did these before the back squat of the same load
Front Squat 60kg x3, 80kg x3

High bar squat - belted -  bare feet 60kg x pause with 10 deep breaths, 60kg x10. Oly shoes - 60kg x5, 80kg x5, 100kg x4, x2,  110kg x3, 120kg x2, 140kg x 5 sec support

85% of training max 152.5kg
130kg, 283lbs x5 @ RPE 10

rest 6 mins
115kg, 253lbs x6 @ RPE 8

Was expecting between 7-9 reps with 130kg, so a bit disappointing to only hit 5 reps...Just expected more when I did 115kg x 12 a few weeks back....
But it didn't feel super heavy, so I'm probably not that fatigued.
Still, it's the best I have squatted so far.
Puts e1Rm around 150kg

Changing things up next week and back to doing my own thing.





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, 100kg x3
belt/straps - 115kg 2x10 @ RPE 9  (+5kg)

Tweaked something in my rear right oblique, hurts like hell right now :(
Again not that hard for my posterior chain, but taxed my upper body.

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
80kg x11, x12 @ RPE 8 (+2.5kg)

A3) Wall tib raise - lower body at 40 degree angle - upper body off wall - in oly shoes - BW x5, 2x12 @ 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

Glute bridge slider leg curl - BW  2x10 @ RPE 9

SSB Heel elevated Step down Oly shoes + 20kg bumper under heel.
3 sec eccentric, other leg helping on concentric - 50kg x5, 57.5kg 2x15   (+2.5kg, +5 reps)

For quad tendon

lateral leg raise 12..5kg band x 15 (+5kg)

Jefferson curl 20kg x10

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

3300 calorie burn - according to Fitbit Charge 3, with HR monitor off,  not including weights
ate 3500+
« Last Edit: November 17, 2020, 10:37:39 am by CoolColJ »

Coges

  • Hero Member
  • *****
  • Posts: 2970
  • Respect: +2195
    • View Profile
    • Email
Re: Reboot - get lean, get hops
« Reply #679 on: November 17, 2020, 09:24:34 pm »
0
Nice session mate.
"Train as hard as possible, as often as possible, while staying as fresh as possible"
- Zatsiorsky

CoolColJ

  • Hero Member
  • *****
  • Posts: 842
  • Respect: +709
    • View Profile
    • Email
Re: Reboot - get lean, get hops
« Reply #680 on: November 18, 2020, 12:51:08 am »
+1
Nice session mate.

Thanks, but it could have been better
Really need to shorten my sessions a bit, starts to drag towards the end

Need more sleep as well... next door child care centre doesn't help :/

CoolColJ

  • Hero Member
  • *****
  • Posts: 842
  • Respect: +709
    • View Profile
    • Email
Re: Reboot - get lean, get hops
« Reply #681 on: November 18, 2020, 09:16:10 am »
0
Wednesday 18th November 2020

Very mild drained feeling.
A bit achey all over, but lower body is not that much compared to the usual, especially my upper hamstrings which are usually pretty sore after each lower session.
My traps, shoudlers and biceps are more sore from the olys....

Left quad tendon feeling much better, as are both achilles.

----
Waking mobility work

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

---
67 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

-----
16 hour fast
2800 calorie burn according to Fitbit Charge 3 - with heart rate monitor off
Plan to eat 2000
« Last Edit: November 18, 2020, 09:47:00 am by CoolColJ »

CoolColJ

  • Hero Member
  • *****
  • Posts: 842
  • Respect: +709
    • View Profile
    • Email
Re: Reboot - get lean, get hops
« Reply #682 on: November 19, 2020, 11:06:31 am »
+2
Thursday 19th November 2020

Whole body fairly sore. Thankfully tweaked rear oblique seemed ok today.

Soft tissue work - skipped

bodyweight at home without shoes = 84.9kg


Resistance at the Home

Didn't feel like training, but I did and the session turned out good

------

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 3x9 @RPE 7

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

Straight bar dip -  Weight vest+10kg x3, BW x8 @ RPE 7 (+10kg, -3 reps)

Not too hard even with an extra 10kg

AB1) High angle rows to ribcage  - slight pause at bottom, explosive - barbell 20kg x15, 40kg x5, 60kg x3
explosive
65kg 2x10 @RPE 9  (+1rep)

10 reps hit, increasing weight next session

B2) Bench - shoulder width 14 inch grip 20kg x10, 40kg x10,
60kg x10 @ RPE 7
70kg x10 @ RPE 8.5 (at lower RPE)
75kg x7 @ RPE 9 (at lower RPE)

All loads felt much easier than last week, but I didn't try for an extra rep on 75kg.
Been trying a new progression scheme, filling out each weight to 10 reps and keeping it there as the RPE drops as I get stronger.
So they end up as a warmup eventually, and improve work capacity

C1) single leg SSB Knee over toes soleus calf raise 3.5 inch elevation - Explode up, 3 sec eccentric -  30kg x5, 50kg x5, 70kg x3
80kg 2x11 @ RPE9 (+2.5kg)

C2) Zercher Hold - with rolled towel 60kg x 5 secs, 80kg x 5 secs
100kg x 35secs, 45secs (+5kg)

60kg feels really light now, funny how it felt so heavy 8 workouts ago!

CD1) single leg SSB calf raise 3.5 inch elevation - 3 sec eccentric, 2 legs up -  50kg x5, 70kg x3
80kg x11 @ RPE9

CD2)Muscle clean and press - no hip drive, elbows tucked 20kg x8, 32.5kg x10 @ RPE9 (+2.5kg)

D3) AB wheel rollouts - legs bent x 12, leg straight x3
on feet, straight legs - 85% ROM - 3 count pause - BW x8 @RPE 9  (facing down slope, -1 rep)

Facing down slope of garage so a bit harder

D4) SSB Peterson step ups3.5 inch step - controlled eccentric - 50kg 2x15

L hang - Medium grip pull up to base of neck - BW x6 @ RPE 9

Barbell curl explosive - 20kg x10, 30kg x1,
30kg x9 @ RPE 10 (+2 reps)

Work capacity improving, as I gain reps back despite increasing weight on Zercher holds.


Miscellaneous stuff

hang from bar,  2x20 scap shrugs

Scarecrow into press - 40 degree chest supported- 5lbs x10, 7.5lbs x9 @RPE 9
Elbow on knee external rotations - 15lbs x 15 @ RPE 9.5 (+5lbs)

Lateral walks - band around knee, 11 steps each direction x3 with Iron Edge XXHeavy band x 2 sets
Jumpstretch monster mini band dislocate + stretch x a few

release rectus femoris with olympic bar

stretch

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

3000 calorie burn - according to Fitbit Charge 3, with HR monitor off,  not including weights
ate 3200

CoolColJ

  • Hero Member
  • *****
  • Posts: 842
  • Respect: +709
    • View Profile
    • Email
Re: Reboot - get lean, get hops
« Reply #683 on: November 20, 2020, 11:26:48 am »
0
Friday 20th November 2020

Mild tired feeling. Whole body is moderately sore.
Legs have a bit of that powerful feeling, so Sunday is looking good for Bball/jumps.

----
Waking mobility work

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

---
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

-----
14 hour fast
3268 calorie burn according to Fitbit Charge 3 - with heart rate monitor off
ate 2300+

LBSS

  • Hero Member
  • *****
  • Posts: 12217
  • plugging away...
  • Respect: +7339
    • View Profile
    • Email
Re: Reboot - get lean, get hops
« Reply #684 on: November 20, 2020, 01:54:21 pm »
0
re: RDLs taxing upper body, maybe kroc rows? you've got those high-angle BB rows in there but might not hurt to throw in kroc rows at the end of a workout like that. i used to love doing them.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: slow run two hours
monday: strenf
tuesday: easy run one hour
wednesday: speed/hills
thursday: easy run one hour
friday: strenf/easy run
saturday: tempo

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

black lives matter

CoolColJ

  • Hero Member
  • *****
  • Posts: 842
  • Respect: +709
    • View Profile
    • Email
Re: Reboot - get lean, get hops
« Reply #685 on: November 20, 2020, 10:47:25 pm »
0
re: RDLs taxing upper body, maybe kroc rows? you've got those high-angle BB rows in there but might not hurt to throw in kroc rows at the end of a workout like that. i used to love doing them.

Isn't that basically just a single arm bench supported row?

I think Pendlay rows might work better, but I'm worried about adding more lower back stress, as that area recovers so slow.
Although big deadlifters have big numbers on rows as well.

CoolColJ

  • Hero Member
  • *****
  • Posts: 842
  • Respect: +709
    • View Profile
    • Email
Re: Reboot - get lean, get hops
« Reply #686 on: November 22, 2020, 04:20:58 am »
+1
Sunday 22nd November 2020

Week 66
Height - 5'8.5"
weighed - 84.7kg (-0.5)  , 186.7lbs

waist - 33.5 inches
hip = 40.5 (-1/8)
upper thigh = 25 7/8
Right calf = 15.5
Neck = 15.75
Wrist = 6.5

Tanita scale bodyfat% = 21.7% (+0.3 )

Total loss so far - weight  20.5kg 45lbs  Waist 10 inches  BF% Tanita 10.2%

Averaged 3000+ calories this week, against a TDEE of 2800+
No changes
Going to knuckle down and start leaning down to 75kg

----

did nothing yesterday

CoolColJ

  • Hero Member
  • *****
  • Posts: 842
  • Respect: +709
    • View Profile
    • Email
Re: Reboot - get lean, get hops
« Reply #687 on: November 22, 2020, 05:45:33 am »
+1
Sunday 22nd October 2020

Crap sleep and my whole body still feel a bit sore and achey

Soft tissue work - just feet, side of hips/upper quads and lats

bodyweight at home without shoes = 85.8kg


BBall practice session at WLC outdoor courts -  120 mins

1) 15 mins dribble and ball control drills
2) medium to high intensity moves, shots, layups, threes
3) Jumps at the 45 min mark, and dunks on 8 feet netball rim -  20 mins worth
4) more moves into layups against 3 cones
5) more threes
6) 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 (2 cycles each direction)
7) low effort 2 legged jump into 1 leg landing x 3 each side x 2 sets
9) backwards running to halfcourt x 50% x3
10) sideways bounds to and from halfcourt x 3

Left quad tendon achey
Both heel/achilles did not ache during session

Shooting was decent despite sore/stiff lats, until I tired.

No hops today, down a few inches


Cooldown

Sit in bottom of narrow stance squat for 2 mins
Wall tib raise BW 2x16
Knee over toes single leg calf raise BW 2x20
backwards walking 30-35 degree sloped path - 2.5 mins x 2

stretch lower + upper


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

3400+ calorie burn - according to Fitbit Charge 3, with HR monitor off
plan to eat 3000+


CoolColJ

  • Hero Member
  • *****
  • Posts: 842
  • Respect: +709
    • View Profile
    • Email
Re: Reboot - get lean, get hops
« Reply #688 on: November 23, 2020, 10:47:55 pm »
+1
Monday 23rd November 2020

Mild tired feeling. Lower back pretty beat up.
A bit achey all over, biceps are unusually sore...

Achilles/heels feel much better vs last week post BBall/jumps.
Right side still a bit sore though

----
Waking mobility work

A few 30 sec calf raise ISOs  AM and later in the day

---
56 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

-----
16 hour fast
3100+ calorie burn according to Fitbit Charge 3 - with heart rate monitor off
ate 2600+

Was actually eating about 1800 calories, but my PC is dying so I stayed up late to research parts for a replacement
Stressed me out and ate some more...

My 9 year old Intel i7 3930k 16GB system keeps boot looping, but eventually gets into Windows.... guess we are going AMD for an upgrade in my next system

CoolColJ

  • Hero Member
  • *****
  • Posts: 842
  • Respect: +709
    • View Profile
    • Email
Re: Reboot - get lean, get hops
« Reply #689 on: November 25, 2020, 11:30:12 am »
0
Tuesday 24th November 2020

Bad sleep. Still feeling beat up.
And stressed, so decided not to train today

-----
18 hour fast
2400+ calorie burn according to Fitbit Charge 3 - with heart rate monitor off
ate 3200+


Finally got my new PC parts sorted and ordered.
AMD Ryzen 5900x, 12 cores with 64GB of ram - good for gaming and music making/video stuff :)
Just in time for Cyberpunk 2077!