Author Topic: Reboot - get lean, get hops (Read 453072 times)

CoolColJ · « **Reply #690 on:** November 30, 2020, 04:39:12 am »

Pretty much everyday so far has been like above, not much sleep and lots of stress, so I have been taking it easy, and doing the ISO as per above and stretches

Will get back on track tomorrow hopefully

CoolColJ · « **Reply #691 on:** December 02, 2020, 04:29:24 am »

Tuesday 1st December 2020

Bad sleep, but felt ok as I haven't done much lately

bodyweight at home without shoes = 86kg

BBall practice session at WLC outdoor courts - 60 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 (2 cycles each direction)
3) medium to high intensity moves, shots, layups, threes
4) Jumps at the 45 min mark, and dunks on 8 feet netball rim - 15 mins worth

Both my achilles/heel felt great, no twinges during the hops
And I was able to run around on the balls of my feet the same.

Felt rusty and no hops today, down a few inches, man you lose it fast!
Didn't go too hard

Cooldown

Sit in bottom of narrow stance squat for 2 mins

stretch lower + upper

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

3700+ calorie burn - according to Fitbit Charge 3, with HR monitor off
ate 3200

CoolColJ · « **Reply #692 on:** December 02, 2020, 06:23:36 am »

Wednesday 2nd December 2020

Don't feel tired, sore or beat up - nice

No inflammation in both heels, but right heel still aches a bit when cold - nice progress compared to last time.
haven't been walking much, that might help as well......
Left quad tendon also much better.
Tweaked right side of lower back though, quite sore when I got up, from a spin move yesterday

----
Waking mobility work

high to low externally rotated band pull apart with hold x 15 + 20 sec hold
band dislocates 3x20

ISOs - tendon health

A few 1 min calf raise ISOs just above neutral

Single leg lateral wall drive x 30 secs x 2
single leg heel elevated split squat, knee well over toes x 1 min x 3

stretches

-----
18 hour fast
2200+ calorie burn according to Fitbit Charge 3 - with heart rate monitor off
plan to eat 1800+

CoolColJ · « **Reply #693 on:** December 03, 2020, 12:53:28 pm »

Wednesday 3rd December 2020

Sleep wasn't great but still did ok today

Left quad tendon a bit achey

Soft tissue work - brief lower body

bodyweight at home without shoes in winter clothing = 85.9kg

at home - Lower week 2

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 -

power snatch/clean complex x 20kg
Power snatch + 3 slow overhead squats x 20kg

Powersnatch 30kg x 3
Power snatch + 3 Hang Power Snatch x 30kg
Hang power snatch 35kg x3, 40kg x3
Power snatch 35kg x3, 40kg x3, 45kg x3, x2

1x power clean + 3 high hang power clean 35kg, 40kg, 45kg, 50kg

Squats

Did these before the back squat of the same load
Front Squat 35kgx3, 50kgx3, 60kg x3, 80kg x3

High bar squat - belted - Iron Edge XXHeavy band around knees
bare feet 60kg x pause with 10 deep breaths, 60kg x10. Oly shoes - 60kg x5, 80kg x5, x4, 90kg x3, 100kg x3, 110kg x2

4+ mins rest
no band around knee - controlled down - 115kg, 253lbs x7 @ RPE 9.5 (+2 reps)

all sets, band around knee
no belt - 105kg, 231lbs x7 @ RPE 9
paused - 105kg x7 @ RPE 9.5

90kg, 198lbs x10 @ RPE 8
rest 50+ secs
90kg x 5 @ RPE 9

Everything above 100kg felt heavy on my back, but not too bad for the legs.
115kg was much easier than last session

This group in Oly shoes - alternating sets 2 mins rest

A1) RDL - to knee cap - facing down slope of garage, hook gripped - clean deadlifted off the floor - 60kg x10, 80kg x10, 90kg x10
belt/straps - 100kg x10 @ RPE 7

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
85kg x10, x9 @ RPE 9 (+2.5kg)

A3) Wall tib raise - lower body at 40 degree angle - upper body off wall - in oly shoes - BW x5, x12, x11 @ RPE9

A4) SSB Good Morning onto toes 30kg x10, 50kg x10, 62.5kg x 10 @ RPE 8 (+2.5kg)

B1) SSB Peterson step up - single arm supported - 4 inch step Oly shoes
controlled eccentric - 60kg x10, 65kg x15 @ RPE 8 (+5kg)

B2) Nordic curl - GHR - knees on 2cm pad, 6 inch aerobic step + rolled yoga mat on hip.
5 tiny partial reps and 1 assisted rep to warmup
BW slow eccentric x 9 unassisted

B3) lateral leg raise Iron Edge XXHeavy band, alternating sides x5, x10, x10

B4) Eccentric single leg squat to bench left side 2x10, right 1x10

Incline bench reverse hyper - BW x 20
Jefferson curl 20kg x10

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

---
trained fasted
2800+ calorie burn - according to Fitbit Charge 3, with HR monitor off, not including weights
ate 2700

CoolColJ · « **Reply #694 on:** December 04, 2020, 10:29:35 am »

Friday 5th December 2020

Pretty sore all over, even my pecs and biceps, but no drained feeling
VMO and glutes really sore!

----
Waking mobility work
---
62 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
2600+ calorie burn according to Fitbit Charge 3 - with heart rate monitor off
plan to eat 2000

CoolColJ · « **Reply #695 on:** December 06, 2020, 01:42:57 am »

Saturday 5th December 2020

Crap sleep and pretty sore all over

----
Waking mobility work

ISOs - tendon health

A few 30 sec calf raise ISOs just above neutral, AM and later in the day

AM
knee over toes heel elevated split squat at 60 degrees - 40 secs x 4

Midday
single leg sissy squat, 50% ROM, partially supported by other leg x 40 secs x 5
Band Lateral leg raise 40 secs 3 each side - still works both sides at the same time

stretches

-----
18 hour fast
2200+ calorie burn according to Fitbit Charge 3 - with heart rate monitor off
ate 2300+

CoolColJ · « **Reply #696 on:** December 06, 2020, 01:49:57 am »

Sunday 6th December 2020

Week 68
Height - 5'8.5"
weighed - 84.9kg (+0.2) , 187lbs

waist - 33.5 inches
hip = 40.75 (+0.25)
upper thigh = 26 (+1/8)
Right calf = 15.5
Neck = 15.75
Wrist = 6.5

Tanita scale bodyfat% = 21.1% (-0.6 )

Total loss so far - weight 20.25kg 44.6lbs Waist 10 inches BF% Tanita 10.8%

Averaged 2600+ calories this week, against a TDEE of 2580

----

Still a bit sore in my posterior chain and upper body
resting up today and stressing a bit...

Damn AMD Ryzen 3800x CPU I got from Ebay didn't work on my new MSI X570 Tomahawk Motherboard!
So I'm ordering in a CPU or two from Amazon for tommorow delivery, to test, and then if it's good send this CPU back to the guy for a refund.
Hopefully it's the CPU and not my motherboard...
sigh

CoolColJ · « **Reply #697 on:** December 11, 2020, 10:31:22 am »

Taking a bit of a break to get my stuff and PC sorted

Been doing the ISOs though and mobility to stay in touch

CoolColJ · « **Reply #698 on:** December 12, 2020, 01:57:40 pm »

Saturday 12th December 2020

Finally felt decent

bodyweight at home without shoes = 85.5+kg

BBall practice session at WLC outdoor courts - 60 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 (2 cycles each direction)
3) medium to high intensity moves, shots, layups, threes
4) Jumps at the 45 min mark, and dunks on 8 feet netball rim - 15 mins worth

left quad tendon felt much better, time off and knee over toes split squat ISOs

12 days since last session, so not that crisp, but got some decent jumps in, best so far at this bodyweight at least off a few steps.
Touched bottom of 9'10" rim again, couldn't do that last session.

Courts were fairly quiet today, compared to Sundays, didn't expect that, so might come on Saturday from now on

Cooldown

Sit in bottom of narrow stance squat for 2 mins
Wall Tib raise x 25
Knee over toes calf raise x 25
Inverted rows BW x12
Pushups BW x 15

stretch lower + upper

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

2900 calorie burn - according to Fitbit Charge 3, with HR monitor off
ate 2800+

CoolColJ · « **Reply #699 on:** December 13, 2020, 10:39:07 pm »

Monday 13th December 2020

Not too sore thankfully, just some minor aches

----
Waking mobility work

ISOs - tendon health

A few 30 sec calf raise ISOs just above neutral, AM and later in the day

knee over toes heel elevated split squat at 60 degrees - 40 secs x 4
single leg sissy squat, 50% ROM, partially supported by other leg x 40 secs x 2
Lateral leg raise 30 secs x 2 each side

high to low externally rotated band pull apart with hold x 15 + 20 sec hold
band dislocates 2x20

---
55 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
2577 calorie burn according to Fitbit Charge 3 - with heart rate monitor off
ate 2700

CoolColJ · « **Reply #700 on:** December 14, 2020, 10:42:46 am »

Monday 14th December 2020

Sleep Was crap but I felt OK.

Left quad tendon a bit achey, but ISOs fixed that

Soft tissue work - just bottom of feet

bodyweight at home without shoes in winter clothing = 86.3kg

at home - Lower week 3

Knee over toes, heel raised split squat IOS - 30secs x 3
Lateral leg raise ISO - 30secs x 2
front plank x 30 secs

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 -

power snatch/clean complex x 20kg
Power snatch + 4 slow overhead squats x 20kg

Powersnatch 30kg x 3
Hang powersnatch 30kg x 3
2 Power snatch + 2 Hang Power Snatch x 40kg
1 Power snatch + 2 Hang Power Snatch x 40kg x 2 sets

40kg hang power snatch feeling quite a bit easier, power is up
Just need to get my weight back down and I will be getting up higher

Squats

Did these before the back squat of the same load
Front Squat 35kgx3, 50kgx3, 60kg x3, 80kg x3

High bar squat
bare feet 60kg x pause with 10 deep breaths, 60kg x10. Oly shoes - 60kg x5, 80kg x5,
belt - 100kg x3, 110kg x2

5+ mins rest
Belted -
115kg, 253lbs x9 @ RPE 9.5 (+2 reps)

110kg, 242lbs x6 @ RPE 8

paused - 110kg x6 @ RPE 9.5

12 days since I last squatted, and it felt better than 12 days ago. The time off has refreshed me.
115kg x 9 = e1RM back to 150kg.
9th rep was way easier than the 115kg x7 I did last session

Moving the first top set up to 125kg next time, want to keep the reps in the 6-8 range

This group in Oly shoes - alternating sets 2 mins rest

A1) SSB Good Morning onto toes 30kg x10, 50kg x10, 65kg x 10 @ RPE 8 (+2.5kg)

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, 65kg x3
90kg x9 @ RPE 9 (+5kg)

A3) Wall tib raise - lower body at 40 degree angle - upper body off wall - in oly shoes - BW x5, x13 @ RPE9

A2) SSB single leg bent knee calf raise - arm supported - 1 inch elevated 3 sec eccentric to neutral position, explode up - BW x 5, 30kg x5, 50kg x 5, 65kg x3
90kg x9 @ RPE 9 (+5kg)

A4) RDL - to knee cap - facing down slope of garage, hook gripped - clean deadlifted off the floor - 60kg x10, 80kg x5
belt/straps - 90kg x12 @ RPE 6.5

that was extremely easy

B1) SSB Peterson step up - single arm supported - 4 inch step Oly shoes
controlled eccentric - 60kg x10, 67.5kg x15 @ RPE 8 (+2.5kg)

B2) Nordic curl - GHR - knees on 2cm pad, 6 inch aerobic step + rolled yoga mat on hip.
3 tiny partial reps and 2 assisted rep to warmup
BW slow eccentric x 7 unassisted +1 assisted

B3) lateral leg raise Iron Edge XXHeavy band, x10 with hold at top, each side

Jefferson curl 20kg x15

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

stretch

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

2900+ calorie burn - according to Fitbit Charge 3, with HR monitor off, not including weights
ate 3000

LBSS · « **Reply #701 on:** December 14, 2020, 05:03:04 pm »

Quote from: CoolColJ on November 20, 2020, 10:47:25 pm

Quote from: LBSS on November 20, 2020, 01:54:21 pm
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.

sorry for delayed response. it's a single arm bench supported row but the idea is to go heavy and high-rep, using english if needed to complete the ROM. here's a demonstration: https://www.youtube.com/watch?v=664VPfta8bA

CoolColJ · « **Reply #702 on:** December 16, 2020, 11:20:32 am »

Tuesday 15th December 2020

Moderatley sore, but way less than expected
Mostly in my erectors and upper hammies, pecs

left quad tendon achey

----
Waking mobility work

ISOs - tendon health

A few 30 sec calf raise ISOs just above neutral, AM and later in the day

knee over toes heel elevated split squat at 60 degrees - 40 secs x 4
single leg sissy squat, 50% ROM, partially supported by other leg x 40 secs x 2
Lateral leg raise 30 secs x 3 each side

---

stretches

-----
16 hour fast
2244 calorie burn according to Fitbit Charge 3 - with heart rate monitor off
ate 2375

CoolColJ · « **Reply #703 on:** December 16, 2020, 11:31:31 am »

Wednesday 16th December 2020

Still sore all over.

bodyweight at home without shoes = 85.8kg

Resistance at the Home

Been quite a while since I trained upper body, surprised my strength is still there
And nothing felt overly heavy or foreign

------

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 2x8 @ RPE 7
A2) Pushups to upper abs - Close grip triangle - explosive - BW x5
Straight bar dip - BW x8 @ RPE 7

I'm moving these to after BBall/jumps

AB1) High angle rows to ribcage - slight pause at bottom, explosive - barbell 20kg x15, 40kg x5, 60kg x3
explosive
67.5kg 2x7 @RPE 8 (+2.5kg, -3 reps)

B2) Bench - shoulder width 14 inch grip 20kg x10, 40kg x10,
60kg x10 @ RPE 7
70kg x2
75kg x8 @ RPE 9 (+1 rep)

C1) Zercher Hold - with rolled towel 60kg x 5 secs, 80kg x 5 secs
100kg x 30secs, 30secs

pretty hard!

C2)Muscle clean and press - no hip drive, elbows tucked 20kg x8, 32.5kg x9 @ RPE9

Barbell curl explosive - 20kg x10, 27.5kg x7 @ RPE 9

Ran out of gas after zerchers, work capacity has dropped off

Miscellaneous stuff

hang from bar, 2x20 scap shrugs
Scarecrow into press - 40 degree chest supported- 5lbs 2x8 @RPE 8
Elbow on knee external rotations - 15lbs x 12 (x10 on left arm) @ RPE 9

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

2717 calorie burn - according to Fitbit Charge 3, with HR monitor off, not including weights
ate 3260

CoolColJ · « **Reply #704 on:** December 20, 2020, 09:32:38 am »

haven't been logging it, but I've been doing the below pretty much everyday

ISOs - tendon health

A few 30 sec calf raise ISOs just above neutral, AM and later in the day

knee over toes heel elevated split squat at 60 degrees - 40 secs x 4
single leg sissy squat, 50% ROM, partially supported by other leg x 40 secs x 2
Lateral leg raise 30 secs x 3 each side

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Author Topic: Reboot - get lean, get hops (Read 453072 times)

CoolColJ

Re: Reboot - get lean, get hops

CoolColJ

Re: Reboot - get lean, get hops

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Re: Reboot - get lean, get hops

CoolColJ

Re: Reboot - get lean, get hops

CoolColJ

Re: Reboot - get lean, get hops

CoolColJ

Re: Reboot - get lean, get hops

CoolColJ

Re: Reboot - get lean, get hops

CoolColJ

Re: Reboot - get lean, get hops

CoolColJ

Re: Reboot - get lean, get hops

CoolColJ

Re: Reboot - get lean, get hops

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Re: Reboot - get lean, get hops

LBSS

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CoolColJ

Re: Reboot - get lean, get hops

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Re: Reboot - get lean, get hops

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