Author Topic: Reboot - get lean, get hops  (Read 446175 times)

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CoolColJ

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Re: Reboot - get lean, get hops
« Reply #1230 on: May 16, 2022, 04:16:08 am »
0
Monday 16th May 2022

Much less soreness from yesterday, but whole body still feels achey, so likely need another 2 more days of rest
Big drop in vertical jump says as much

Achilles felt good, cold out of bed, after last night's calf raise drops.

----
Morning mobility work and upper body stretches
soft tissue work on feet, outer quads and rectus femoris


BBall practise session at WLC outdoor courts - 40 mins

Bodyweight without shoes ?

Dribbling drills - 15 mins

Low intensity jump shots, post moves, wrap around layups and tons of inbetween the leg shots around the rim
slow jogs after ball here and there, on balls of feet



Rotating sets - 30 secs to 1 min between each

A) Drop squat - down to bottom of deep jump landing position - 5x5
B) Split squat drop - to 60 degrees - 3x5
B) Low Pogo hop - 5x10 (+1set)

C) Vertical jumps/standing dunks on 8 feet rim - landing deeper, hips back - x3 warmup
x2 - 2 hands against net
x2 - 1 hand on backboard, 3 inches down, 2nd knuckle on 9 feet
x2 - 1 hand on net, achey left patella tendon on landing
x2 - 1 hand on backboard
x3 - 2 two hand dunks + 1 standing windmill dunk on 8 feet rim

Touched about 9'2" - 2nd knuckle on 9 feet backboard,  3 inches lower than as last week
----

Jumps in place. Continuous: - Jumping 6 inches 2x5
Standing Box jump - 20 inch wall, landing with straight legs x 3

post session - 
split squat ISO, rear leg straight, on balls of feet, at 80 degrees knee angle -  2x 50  secs
Wall sit, heels off the floor - 2x 50 Seconds

stretch



Meh session, hips and legs sore.

Achilles felt fine.
Left patella tendon achey on vertical jump landings, but fine on the low continuous jumps.
So loading rate is still a problem

vertical also 3 inches lower than last week, too much fatigue today.



CoolColJ

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Re: Reboot - get lean, get hops
« Reply #1231 on: May 17, 2022, 07:12:00 am »
0
Tuesday 17th May 2022

Felt fine after yesterday's session, but when I woke up this morning, felt so much more tired.
Moderate aches all over, but not in a DOMs way, just achey/beat up
Erectors sore

Achilles felt decent, cold out of bed, after yesterday, getting there
----
Morning mobility work and upper body stretches

single leg Calf raise holds - with 1 inch ROM raises - 3x 50 secs
Wall sit - at 60 degrees - 3x 50secs

Walk - 35 mins

CoolColJ

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Re: Reboot - get lean, get hops
« Reply #1232 on: May 19, 2022, 07:28:12 am »
0
Wednesday 18th May 2022

Lower body feeling a bit achey all over, debated about delaying till tomorrow.
I just felt eager to train. so went ahead, and it seems I have recovered enough to display improved strength.

Lower back still pretty sore, but was fine after soft tissue work and during the session

Long ass session today - 5 hours! :o

----
Morning mobility work and upper body stretches
soft tissue work for lower body and whole back

Tendon health+rehab - Day 3 Lower 2 - Heavy

Bodyweight in shoes = 91.7kg
general mobility drills


split squat ISO, rear leg straight, on balls of feet, at 80 degrees knee angle - x 30 secs
Front plank x 30 secs
glute bridge hold x 30 secs
Side plank- x30 secs each side

----
Alternating sets - 1 mins rest

A) Leg extension ISO, single leg - 6 sec Concentric, 10 sec hold at top, 30 and 60 degrees, slow eccentric - 15kg, 22.5kg
3 sec Concentric to 60 degrees, 30 sec hold -  30kg

B) olys with 20kg bar - powercleans, hang snatch hi pulls and power snatches
C) Overhead squat - slow tempo - BW 2x10 in Nano X
D) Low bar good morning: 20kg 2x10



Alternating sets - 1 mins rest

A) Clean/Snatch high pulls - 3x clean high pull + 1 snatch high pull  - 60kg x 3 sets

1 set of high bar, then low bar until main work sets - then all high bar sets
Low bar squat: - NanoX - slow eccentrics - 60kg x10, 75kg x5, 90kg x4, belt 105kg x3

High bar squat: - NanoX - slow eccentrics - 20kg x10, 40kg x10, 60kg x5, 90kg x5, belt 105kg x3, 115kg x2, 125kg x1
belt - slow eccentric 135kg x1

NanoX
125kg x10 @ RPE 8.5  (+5kg)
140kg x4 @ RPE 8.5

oly shoes
105kg x10 @ RPE 8
105kg x8 @7 Low bar squat
105kg x6 @7
105kg x4 @5 facing up slope

Noticed the bar sits uneven on my back... going to have to haul the big mirror into the garage to check this next time
<a href="http://www.youtube.com/watch?v=1BHW5tD1trg" target="_blank">http://www.youtube.com/watch?v=1BHW5tD1trg</a>

I tried the Reebok Nano X today for the main sets. It has a 4mm heel drop and with the slope of my garage adding 7mm or so onto that
for 11mm is much less than an oly shoe 20-22mm on a flat floor or 29mm facing down the slope of my garage.
Which is way too steep.
I noticed less quad in a good way and much more glute activation.
Just felt stronger and less tipsy.... Only issue is that these shoes are squishy...
The other alternative is to wear the oly shoes and face up the garage slope for a 13-15mm heel drop

Everything felt heavy as hell on my back, but after unracking each weight and just holding it for a few secs before each set helped.
I think 125kg x10 is a PR for high bar squats, 120kg x10 was past best.
Just slapping on 5kg each week, linear progression, and still getting 10 reps without going near failure.
I think my e1Rm is around 170kg 374lbs

Took 140kg for a spin on second set and it felt good. I think I can do 6 reps with it now.
Doing these heavy sets after a higher rep set just always feels better to me vs doing 140kg straight up.
Getting ever closer to my 140kg x 10 goal. After that 2x Bodyweight for 10 reps.

Doesn't seem like these is much difference between my low bar and high bar squats, but I might be better on low bar squats with a flatter shoe like the Nano X in my garage.


Alternating sets - 1 mins rest
A1) Stiff legged deadlift 60kg x5
A2)Sumo Deadlift - Oly shoes, belt, hook-gripped - 60kg x12
A3) Romanian deadlift: - Oly shoes, deadlifted off floor for first rep - 60kg x12
light sets to stay in the groove


B1) SSB tibialis raise - in oly shoes, Romaleos 2 - BW x12, 30kg x 10, 50kg x5 55kg x10, x11, x9 @ RPE 9/9/9 9 (+1 rep on first 2 sets)
B2) Single leg split stance tibialis raise, in oly shoes - BW x12, x10 @ RPE 9/9

C) SSB Good Morning: - belt - 30kg x10, 50kg x10
belt -
50kg x10 @5
62.5kg x10 Belt @7  (+2.5kg)
65kg x10 Belt @8 (+5kg)
65kg x10 Belt @7

felt good, despite sore erectors, the belt helps immensely

D)SSB Calf Raise - single leg -  1 sec up and 3 secs to neutral  - BW x6, 30kg x 6,
50kg x8,  55kg x8, 60kg x9 @RPE 7/8/9

3/10 pain in right achilles insertion at the bottom on all main sets

E) SSB split squat - hand supported, Front foot on 4 inch step, heel off edge, oly shoes. 3 secs down and up, Non lock - BW x10, 30kg x10
50kg 3x10  @ RPE 7/7.5/8

heel off the step edge, so also loading my soleus/achilles


Alternating sets - 2 mins rest

A) Leg Curls - end of unit elevated 5 inches - 20kg x10, 30kg x6
explosive concentric
36.25kg x11 @RPE 9  (PR!! +1 rep)
36.25kg x9 @8.5 (+1 rep)
36.25kg x8 @9

B) Single leg, leg extension - leaning back,  3 sec up and down, non lock -  20kg x8
25kg 3x8 @ RPE 8/8.5/9 (+2.5kg)



Jefferson curl, single dumbbell, 3 position - alternating to front, left and right - 15lbs x6, 25lbs 2x12

CoolColJ

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Re: Reboot - get lean, get hops
« Reply #1233 on: May 20, 2022, 02:40:35 am »
0
Thursday 19th May 2022

Mild drained feeling, whole lower body is pretty sore, posterior chain, upper back, traps and delts
Though less than last week, but upper more so from the clean/snatch high pulls
Calves more sore

Had planned to go walk, but didn't end up doing it.

CoolColJ

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Re: Reboot - get lean, get hops
« Reply #1234 on: May 20, 2022, 01:47:26 pm »
0
Friday 20th May 2022

Lots of sleep today, over 10 hours to make up for yesterday... did not try to do it, body just slept for longer
Much less soreness, but upper back and shoulders still fairly sore, so more rest today

----
Morning mobility work and upper body stretches

Wall sit - at 60 degrees, with heels off the floor - BW x 60secs x 4 sets

Calf raise drops - 3 sec hold at top, rapid drop to above floor - 4x6
single leg x 3 reps each leg

good, no achilles pain. Even the single leg one felt fine.

CoolColJ

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Re: Reboot - get lean, get hops
« Reply #1235 on: May 22, 2022, 09:55:52 am »
0
Saturday 21st May 2022

Shoulder, traps and lower body still sore

Felt crappy today, but still trained. Didn't feel too strong. May deload next week

----
Morning mobility work and upper body stretches



Tendon health+rehab - Upper 2, day 4 - fasted


Bodyweight with shoes - 92.4kg in winter clothing

----
general mobility drills

BBall ball control and dribbling drills - 5 mins - ok


Single arm plate band resisted bench press holds - band from wrist to wrist, plate held by handle vertically -
4x10 sec holds x 1 set, each arm

Military Press - barbell - hold at top 20kg x10, 40kg x5, x3, x3, 50kg x3, 55kg x1
Belt, bulldog grip - 50kg x3
60kg x1 @ RPE 6.5
55kg x7 @8
55kg x4 @6.5
42.5kg x11 @6.5
42.5kg x11 @8
42.5kg x11 @10

Messed up my form on the first set of 55kg, but I don't think I would have got 10 reps for a PR.
Second set much better, kept elbows in.
42.5kg a touch too heavy was not able to get 3x11 without going to failure.


split squat ISO, rear leg straight, on balls of feet, at 80 degrees knee angle - x 35  secs

rotating sets - 1 mins rest

A)Pull up/Chin up - feet assisted pull up x10, Hang and 20 scap shrugs, 10 wide grip
alternating between 1 pull up and chin set each rotation

A) Pull up - dead hang/paused,  wider -  BW x1
BW x7 @ RPE 8
Wide, snatch grip BW x3 @8
BW x3 @6
Wide, snatch grip BW x3 @10

Chin up, shoulder width - 
BW x4 @6
BW x4 @7
BW x4 @8

Damn, the wide grip ones are hard!

B)Lateral leg drive against wall ISO - glute medius - 3x 30secs @ 70% effort

C) Calf Raise - single leg - BW warmups - hold at neutral, with 1 inch ROM slow Raises  30secs- x 30kg, 50kg, 60kg, 67.5kg @ RPE 8
ISO only - 30secs x 67.5kg



rotating sets - 2 mins rest

A) Leg extension, single leg - 3 slow reps, then 10 sec hold at top, and 60 degrees - 15kg
3 secs up and down between 10 and 60 degrees for 30secs - 22.5kg, 30kg, 35kg, 37.5kg 40kg, 40kg @ RPE 8
30 secs ISO at 60 degrees x 40kg

2/10 left patella tendon ache here and there on a few sets for a few seconds.

A) Deficit push up: - feet elevated leg extension pads, hands on Powerblock dumbbells - BW x10 on floor, BW x10
paused, fully pushed up, hold at top - 
BW 3x12 @ RPE 6/6.5/7

B) Single arm dumbbell row - bench head supported - straps - 32.5kg x6. 45kg x1,
belt -
45kg x5, x4, x3 @ RPE 9/8.5/8.5


A) Single arm high angle row, upright row, supported:hold at top - 35lbs x12
45lbs x10 @7
50lbs x10 @8

B) Scaption raises: - full range of motion - 5lbs x10
15lbs 9 @ RPE 8  (+1 rep)
10lbs 2x10 @ RPE 8/8.5

C) Band extended scap external rotation against wall:Light Rogue mini band x20, x30 @ RPE 7

----
stretch

CoolColJ

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Re: Reboot - get lean, get hops
« Reply #1236 on: May 22, 2022, 10:10:59 am »
0
Sunday 22nd May 2020

Fat loss cycle 3 - Week 3
Height - 5'8.5"
weighed - 89.7kg (-1.1 ), 197.8lbs

waist - 37 inches (-1/8)
hip = 42.25
upper thigh = 27 (-0.25)
Right calf = 16 (+1/8)
Neck = 15 7/8  (+1/8)
Chest = 42 7/8 (-1/8)
Right Arm (flexed) = 15.5 (-1/8)
Wrist = 6 5/8

Tanita scale bodyfat % = 25% (-0.2)

Total loss so far - weight 1kg Waist 0.5 inches  BF% Tanita 1.2%

Phone app TDEE is at 2939
Fitbit said I averaged 3308 for the week

Averaged 2548 calories over the week, 163g protein, 147g carbs, 172g fat.

As per usual for me 0.5 inch off the waist = 1kg of fat lost
At least another 7 inches more to drop, so 14+kg lighter by then plus a bit more for water weight
« Last Edit: May 22, 2022, 10:13:30 am by CoolColJ »

CoolColJ

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Re: Reboot - get lean, get hops
« Reply #1237 on: May 22, 2022, 10:46:24 am »
0
Sunday 22nd May 2022

Feeling tired from yesterday, and sore traps, shoulders and upper back, cuffs
Quads, all the way up to my hip are pretty sore from the leg extensions and calves as well

Skipped arms yesterday, decided to do them today, along with core work.
not the best of workouts with me feeling stale, tired and sore

Maybe hit abs too hard, as everytime I sneeze my abs cramp up post session.... :/

----
Walk - 21 mins


Tendon health+rehab -  Day 5 Arms and Core

Bodyweight with shoes - 92.5kg in winter clothing

general mobility drills


split squat ISO, rear leg straight, on balls of feet, at 80 degrees knee angle - x 30 secs

rotating sets - 1 mins rest

A) Plank complex - 3 rounds total

glute bridge hold x 30 secs
Front plank x 30 secs
Side plank, legs bent- x30 secs each side

B)Wall sit, heels off floor - 60 degrees - 3x 60secs

C) Hanging leg raises, legs straight to parallel: - BW x3
2x10 @ RPE 7


rotating sets - 1 mins rest

A) Dumbbell curl - 15lbs x10, 25lbs x6,
30lbs x 13 @ RPE 8  (PR!! +1 rep)
30lbs x 10 @8

PR only because I didn't do much upper body stuff before hand, but can probably do more if I was fresh.
Left bicep tendon/shoulder hurting... so may have to drop these...

B) Lying dumbbell tricep extensions: 15lbs x10,  25lbs x6
30lbs x 11 @ RPE 8  (PR!! +2 reps)
30lbs x 10 @8

C) AB wheel: - On knees, down to floor - BW x6, 2x12 @ RPE 7/8



A) Hammer curl, Dumbbell: - 5lbs x10
20lbs x12 @5
25lbs x12 @8

B) Bulgarian split squat - hand supported - each side back to back, 3 secs down and up - rear foot on 6 inch step, toes down
BW 5x5

felt good, despite quad soreness. Nice rectus femoris stretch on rear leg with toes pointing down on a low step, instead of foot resting on a higher bench

-----
stretch
« Last Edit: May 22, 2022, 11:53:48 am by CoolColJ »

CoolColJ

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Re: Reboot - get lean, get hops
« Reply #1238 on: May 23, 2022, 07:02:53 am »
0
Monday 23rd May 2022

Moderate soreness in arms and abs, but my erectors are pretty sore from yesterday somehow....
Legs starting to feel crisper

Total rest day today.
See how tomorrow turns out, but it's been raining just about everyday, so if it does, then no BBall
But maybe casual indoor court visit might be an option, but they are usually booked, we will see.

Otherwise I will do my stuff at home as I am able to

----
Morning mobility work and upper body stretches

CoolColJ

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Re: Reboot - get lean, get hops
« Reply #1239 on: May 24, 2022, 05:59:21 am »
0
Tuesday 24th May 2022

Still some overall soreness present
Didn't feel right, so listening to my body, voted for more rest today

Right achilles insertion seems to have turned the corner and more on par with the left side now

Next fine day is 2 days from now, so may just wait till Sunday before I head to the BBall courts again
No need to rush things

----
Morning mobility work and upper body stretches

soft tissue work for lower body and some upper

CoolColJ

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Re: Reboot - get lean, get hops
« Reply #1240 on: May 26, 2022, 10:27:12 am »
0
Wednesday 25th May 2022

Feeling much better than yesterday, but still some lingering low down aches.
Erectors the most.

Achilles insertion feeling good upon waking, especially the right side.
It's taken a while, but heavy slow resistance and combo ISOs are working

Weather cleared so I had planned to do a BBall session, but my usual court was taken over by schoolgirls sports and court markings were getting steam blasted and cleaned, so it was wet.
Went to another court but the overcast and cold weather didn't make things inviting so I bailed and went back home to lift instead...

Deload a bit and rest up for BBall on Sunday.
I sure need it, I think I should have deloaded 3 weeks ago when squats just felt heavy on my back even the early warmups.
I will need to plan things in advance, instead of relying on linear progression and winging it

Still went heavy today, but volume is way down from past weeks.
Next week I will also drop intensity

----
Morning mobility work and upper body stretches
soft tissue work for lower body and whole back

Tendon health+rehab - Day 1 Lower 1 - DELOAD

Bodyweight in shoes, winter clothing = 93.5kg
general mobility drills

BBall ball control and dribbling drills - 8 mins - good

A few small hops and skips

split squat ISO, rear leg straight, on balls of feet, at 80 degrees knee angle - x 30 secs
Front plank x 30 secs
glute bridge hold x 30 secs
Side plank- x30 secs each side

----
Alternating sets - 1 mins rest

A) Leg extension ISO, single leg - 6 sec Concentric, 10 sec hold at top, 30 and 60 degrees, slow eccentric - 15kg, 22.5kg
3 sec Concentric to 60 degrees, 30 sec hold -  30kg

B) olys with 20kg bar - powercleans, hang snatch hi pulls and power snatches
C) Overhead squat - slow tempo - BW 2x10 in Nano X
D) Low bar good morning: 20kg 2x10



Alternating sets - 1 mins rest

A) Clean/Snatch high pulls - 3x clean high pull + 2 snatch high pull  - 60kg x 3 sets
felt harder than last week

1 set of high bar, then low bar until main work sets - then all high bar sets
facing up slope of garage

Low bar squat: - Oly Shoes - slow eccentrics - 60kg x10, 75kg x5, 90kg x3, belt 105kg x3

High bar squat: - NanoX - slow eccentrics - 20kg x10, 40kg x10, 60kg x5, 90kg x5, belt 105kg x3, 120kg x3, 135kg x1
belt - slow eccentric 145kg x1 @RPE 8

130kg x5 @ RPE 7
130kg x5 @ RPE 8

145kg x1 was pretty hard, which I was expecting to be easier based on the 140kg x4 @RPE8.5 I did last session.
No chance of getting 130kg x10 this week, after hitting 125kg x10 @ RPE 8.5 last week...
ABs were struggling as well, still recovering from all the core work I did a few days ago.
made the slow eccentric sets feel awful.

Deload well overdue....


Alternating sets - 1 mins rest

A) SSB Good Morning: - belt - 30kg x10, 40kg x10
belt -
50kg x10 @6
60kg x10 Belt @7

B) SSB tibialis raise - in oly shoes, Romaleos 2 - BW x12, 30kg x 10, 50kg x3 60kg x6 @ RPE 8

D)SSB Calf Raise - single leg -  1 sec up and 3 secs to slightly below neutral  - BW x6, 30kg x 6,
50kg x8, 60kg x8 @RPE 7/8

Nice, no achilles pain at all for the first time with a weight over 30kg, and slightly under neutral


Alternating sets - 2 mins rest

A) Leg Curls - end of unit elevated 5 inches - 20kg x10, 30kg x6
explosive concentric, toes pointed
37.5kg x12 @RPE 8.5  (PR!! +1.25kg, +1 rep)

B) Single leg, leg extension - leaning back,  3 sec up and down, between 10 and 60 degrees -  20kg 2x8 @ RPE 6
25kg x5 @ RPE 8.5


SSB Bulgarian split squat - hand supported - each side back to back, 3 secs down and up - rear foot on 6 inch step, toes down
BW 4x6
7.5kg x5, 15kg x5
30kg x5 @ RPE 5
35kg x6 @6

forgot to put front ball of foot on a step to load the soleus......

Jefferson curl, single dumbbell, 3 position - alternating to front, left and right - 15lbs x6, 25lbs x15 @5

CoolColJ

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Re: Reboot - get lean, get hops
« Reply #1241 on: May 26, 2022, 11:20:13 am »
0
Thursday 26th April 2022

Mild drained feeling, sore quads, upper back, erectors and calves

Did upper body today, instead of waiting till tomorrow, so that I would have a full 2 days of rest before Sunday
Not ideal, but it was a deload session so it didn't matter if I felt tired and things felt hard.

Everthing did feel harder today.
Most work sets at 60% and 2-3x5

----
Upper mobility work and stretches

Walk - 32 mins


Tendon health+rehab -  Upper DELOAD

Bodyweight with shoes, winter clothing - 93.3kg

general mobility drills
side leg raises - x 20
Band pull aparts - high to low reverse grip: Light rogue band x20



Bench press - 20kg 2x10, 40kg x10, 50kg x8, 60kg x6

Larsen bench - Thumbs on smooth - 65kg x5
Larsen bench - regular grip - 2x5

Upper Bicep tendon pain at reversal on heavier sets, ie when it gets stretched/compressed
releasing and massaging the upper part of the biceps seems to help
I think this is the same pain I get in my left shoulder when doing dips.
I may have to do some bicep tendon rehab...

https://www.strongerbyscience.com/biceps-tendinopathy/


rotating sets - 2 mins rest

High angle rows - 20kg x12, 40kg x10, 50kg x5
belt- 60kg 2x5

Military Press: -  Hold at top, bulldog grip - 20kg x10, belt 30kg x5, 40kg 2x5

Pull up/Chin up - Hang and 20 scap shrugs, 10 wide grip
alternating between 1 pull up and chin set each rotation

A) Pull up - leg assisted x10
BW x1
BW x3 @ RPE 7
Wide, snatch grip BW x3 @7

Chin up, shoulder width - leg assisted x 10
BW x1
BW x3 @7


Dip shrugs: BW x 20 @5

Dumbbell, overhead press, arms in line with ears -  rotating grip - 15lbs x10, 25lbs x10

Single arm dumbbell row - bench head supported - 45lbs x10
belt - 65lbs 2x5

Scaption raises: - full range of motion - 5lbs x10
palms up 5lbs x10

left shoulder/bicep tendon clicks and pops

Incline Dumbbell curl - 45 degrees - 5lbs x10, 15lbs x8 @7
20lbs x6 @7

No bicep tendon pain. Angling out the arms helps, and maybe the incline angle as well.

Incline dumbbell tricep extensions: - 45 degrees - 5lbs x10, 15lbs x8 @6
20lbs x6 @6.5


Incline Dumbbell hammer curl - 45 degrees - 5lbs x10, 15lbs x8 @6
20lbs x6 @7

Chest supported YTWL raise complexx - 30 degrees -  2.5lbs x5 each
2.5lbs x10 each @9

Close grip triangle push up: - BW x 10 @5

---
stretch
« Last Edit: May 26, 2022, 01:28:34 pm by CoolColJ »

CoolColJ

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Re: Reboot - get lean, get hops
« Reply #1242 on: May 27, 2022, 09:04:25 am »
0
Friday 27th May 2022

Feel better than yesterday
Low to medium aches all over, especially in my hips/glutes

----
Morning mobility work and upper body stretches

Walk - 29 mins



Tendon health+rehab - fasted


Bodyweight with shoes - 92.4kg in winter clothing

----
general mobility drills

split squat ISO, rear leg straight, on balls of feet, at 80 degrees knee angle x 35  secs
Glute bridge hold: 30 Seconds


rotating sets - 1 mins rest

A) SSB Calf Raise - single leg - BW warmups - hold at neutral, with 1 inch ROM slow Raises (x12) - 30secs x 30kg, 50kg, 60kg, 70kg @ RPE 8
ISO only - 30secs x 72.5kg

2/10 right achilles insertion pain on 60, 65kg sets, and at the start of the 70kg and 72.5kg sets

released upper traps on the SSB bar between sets, painful!

B) Leg extension, single leg - 3 slow reps, then 10 sec hold at top, and 60 degrees - 15kg
3 secs up and down between 10 and 60 degrees for 30secs - 22.5kg, 30kg, 35kg, 40kg @ RPE 8

1/10 left patella tendon pain on start of 40kg set when lifting off, but fine after.
So pain is coming down compared to previous weeks.

----
stretch



CoolColJ

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Re: Reboot - get lean, get hops
« Reply #1243 on: May 28, 2022, 01:49:19 pm »
0
Saturday 28th May 2022

Sore calves, and low/mid traps from SSB. Quads not to bad.
Starting to feel fresher.
Feeling noticeable different to previous weeks - legs feeling lighter, hips and adductors not feeling so full of DOMs
Lips have lost that swollen dry cotton feeling....

----
Morning mobility work and upper body stretches

Walk - 20 mins
Dribbling Ball control drills - 12 mins - felt good

CoolColJ

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Re: Reboot - get lean, get hops
« Reply #1244 on: May 29, 2022, 04:52:39 am »
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Sunday 29th May 2020

Fat loss cycle 3 - Week 4
Height - 5'8.5"
weighed - 90.1kg (+0.4 ), 198.6lbs

waist - 36 7/8 inches (-1/8)
hip = 42.25
upper thigh = 27
Right calf = 15 7/8 (-1/8)
Neck = 15 7/8 
Chest = 43 (+1/8)
Right Arm (flexed) = 15.5
Wrist = 6 5/8

Tanita scale bodyfat % = 25.9% (+0.9)

Total loss so far - weight 0.6kg Waist 5/8 inches  BF% Tanita 0.3%

Phone app TDEE is at 3000
Fitbit said I averaged 3146 for the week

Averaged 3233 calories over the week, 232g protein, 112g carbs, 202g fat.

Almost ate Keto style last week, carbs down to almost 100g. Protein only second meal doesn't seem to fill me up so I ate a lot.
Well over 3000, and 4000 on one day last week, but I didn't gain any fat doing so... so Calories in, Calories out doesn't always hold true
Felt hot from all the protein digestion