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Wednesday 20th November 2019

soft tissue work and release session at home

Banded ankle work at home

bodyweight without shoes -  87 kg

fasted

BBall practice session - 64 mins
dribble, shooting practice, intense moves and layups
various jumps throughout

School kids had the courts for PE, so I mostly did dribbling drills and moves against my portable foldup chair.
Then jumps, and not much energy left after for some shooting when they left.
Jumps about the same as my current bests


Resistance at the outdoor courts

banded elbow wall walk x 40 secs

+ = 30secs rest
Dips - forward leaning - on corner of fence - BW x 8 @RPE 8 + 4

alternating sets - 1.5 mins rest
pushups - feet elevated 24 inches - 6 inch hand width - BW x8 @RPE 6 +4
inverted row on stair railing - undergrip - BW x8 @REP 8, 3x5


---
back at home

facing down garage slope, in oly shoes

10kg bumper plate ATG goblet squat mobility drill

rotating sets between the squats
front squat first rep paused - 40kg x3 , 60kg x3, 70kg x3

High bar squat all paused - 40kg x2 hold at bottom for 10 deep breaths each rep, 60kg x5, 80kg x2 ( second rep regular)
normal reps - 100kg x 1, 105kg x1

75% of e1RM - 3 mins rests - explosive - 90kg 3x4
5 mins rest - AMRAP 90kg x 10 @ RPE 9.5

<a href="http://www.youtube.com/watch?v=_ra0cg_aBj0" target="_blank">http://www.youtube.com/watch?v=_ra0cg_aBj0</a>

Squats felt so much better today - thanks to all the mobility work and stretching on my pecs, lats, thoracic spine and ankles.
Form looked better as well.

Could probably 90kg x 11 on that AMRAP set when fresh as the 10th rep went up quite fast, but I want to avoid grinders
Big jump from the 90kg x7 I did last time!
So e1RM is about 125kg now, 275lbs


Kettbell swing onto toes 24kg x12
clean grip deadlift + RDL combo - deadlift, lowered to knee, RDL back up, then lowered under control RDL style back to floor 92.5kg x 6 combos -  3 reps normal, 3 reps hooked grip
Good morning onto toes 42.5kg x10
front squat support 100kg x 40 secs


Rotating between each exercise - 1-2 mins rest
+ = 30secs rest
single leg kneeling deadlift 16kg x 12
single leg calf raise - +12kg  x8@RPE 7 +4+4
Wall tib raise - body at 45 degree angle - to failure BW x17, x15
Standing single leg raise - lightest band I have - (straight legs x12 + bent leg x 8 ) + 3/3 +3/3
Peterson stepups -  5 inch +18kg 2x20
high angle single arm row, elbow out 24kg kettlebell - x8@RPE 7 +4+4+4
face pull into overhead press -  lightest band I have - 2x12

leg lowering ab move - lower back pressed into floor - controlled - BW x8
One arm loaded carries 24kg kettlebell x 65 secs walk around front yards, each side
ATG splitsquat BWx10

released upper traps and triceps on loaded bar

stretch

-----

This workout took almost 3 hours, not including the upper body stuff a tthe courts!
Need a few tweaks me thinks....  but nice for calorie burning  :trollface:

As you can see I'm using a new training model - anything above 65% will recruit all the largest and fastest muscle units from rep 1 if you move it fast, and once bar speed slows, they would have fatigued and dropped out.
And then till failure, only the slower, smaller and more fatigue resistant MU are being used.
So stopping the sets when speed slows focuses on the biggest and fastest MU, and it allows you to stay fresh, keep good form, and do way more volume.
I'm still doing the AMRAP set on squats for noe since my 1RM is changing so quickly that I need to know where it is :)
Even my Myorep sets use a form of this model.

===

3400 calorie burn for today, not including weights

ate 2100 calories
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Progress Journals & Experimental Routines / Re: Age vs Vertical
« Last post by vag on Today at 07:19:07 am »
-In other news, my 'race shoes' arrived. Gonna take them for a ride tonight for some hard running, will attempt PRs of 1km and 1500m. Let's see.

19 November 2019

-Slow jog 2KM
-SPRINT 1KM @ 100% : 3:56  :personal-record: :personal-record: :personal-record: , broke the 4 minutes milestone ,  :wowthatwasnutswtf: :headbang: :highfive: :ibrunning:

-Slow jog 1KM
-SPRINT 1500M @ 100% : 6:52  :personal-record: :personal-record: :personal-record: , broke the 7 minutes milestone  :wowthatwasnutswtf: :headbang: :highfive: :ibrunning:

-Slow jog/walk 500m

Incredible, just incredible!!! It feels like it is a different person, not me,  like i am dreaming of it and not really achieving it. Im looking at the tracker and laugh like an idiot each time. Unreal.
I think i am good for much more : body was feeling beat up. It's been a month that i quit smoking and EVERY running session since then has been a PR, most of them multiple PRs. At the same time every gym session has been season-best performance and off days were only 1 per week. Too much.
Anyway, i am very happy with all that progress and with this outstanding sub-4' km and sub-7' 1500 i am summing it up. I am returning to normal training. No more chase PRs at every run. New smoke-less PRs have been established for all distances, from now on they will be challenged only at planned PR-breaking sessions.
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Progress Journals & Experimental Routines / Re: New year new me
« Last post by gukl on November 19, 2019, 10:00:57 pm »
Still alive

Running:
-17miles at the weekend, longest yet

Legs:
Got squats upto 120kg x 3 110kg x 8 then deloaded
Currently @ 112.5kg x 5 and 102.5kg x 5 paused

Today:
Pull up 10, 10, 9
Db Inc BP 34kg x 8, 28kg x 11
Db pullover 30kg x 8 24kg x 12
Bi's 20kg Db x 10 30kg bb x 12
Tris 2 x 12

Still yogaing whenever I can make a class around work

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Date: 19/11/2019
Soreness: quads a little and glutes but nothing major

Condition: It was freezing outside. got to the gym at 5:30pm and made it out by 7:20pm.

Warm up
   ankle mobility
   calf stretch for mobility
   sitting hamstring stretch
   bench quad stretch
   sitting on floor hamstring stretch
   single leg glute bridges and double leg - on box
   high knee hip holds on balls of feet
   back stretch

Workout
   Jumping switching lunges
      - 1 x 5 each leg @bw
      - 1 x 3 each leg @7kg dumbbells in each hand
      - 2 x 5 each leg @16kg kettlebells in each hand

   Half Squats
      - 1 x 3 @20kg
      - 1 x 3 @60kg
      - 1 x 3 @100kg
      - 1 x 0 @140kg - it wasn't that heavy, I just gave up trying, wrong mentality
      - 3 x 3 @140kg - much better changed mentality to control heavy weight

   Calf Raises
      - 2 x 12 @140kg

   Barbell Pogo hops
      - 1 x 10 @20kg
      - 2 x 15 @40kg

   Speed Deadlifts
      - 1 x 4 @20kg
      - 2 x 5 @60kg

   Power snatch
      - 1 x 3 @20kg
      - 2 x 3 @40kg - high pulls

   Bent over rows with dumbbell
      - 1 x 4 each arm @15kg dumbbell
      - 2 x 5 each arm @30kg dumbbell

   Shoulder press
      - 1 x 5 @20kg
      - 2 x 5 @40kg

   Cable kneeling crunches
      - 2 x 12 @75kg
 
   Lying high knees
      - 2 x 10 @20kg

   Oblique cable twists
      - 1 x 5 @20kg
      - 2 x 7 each side @35kg

Cool down
   stretch
   walk back

Comment
Alright session. experimental on the deadlifts. But it was ok. failed on first set squat wrong mentality but it wasn't that difficult just a little tough.
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Progress Journals & Experimental Routines / Re: Triathlon sprint prep
« Last post by John Stamos on November 19, 2019, 06:31:48 pm »
30 min run
Chest day
Nothing to report really

Tomorrow will be a bodyweight type of day

So lunch was soup and I just had chicken, venison back strap and veggies.  Probably have a protein shake at night

Also, I took a risk and bought coffee flavored protein from optimum.  It's cheap on Amazon cuz people say it tastes like shit but I personally like it.  I think it tastes like a cold brew with milk and makes me not drink as much coffee.
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Progress Journals & Experimental Routines / Re: Reboot - get lean, get hops
« Last post by CoolColJ on November 19, 2019, 06:30:44 pm »
Tuesday 19th November 2019

Sore hips and erectors, but the rest not too bad.

fasted

---

Tons of stretching for whole body, especially my pec/lats
And mobility work for shoulder girdle, thoracic spine and ankle

----

60 min walk
midway through walk - backward walking up a 20-30 degree sloped path x 2+ mins

stretches


---

20 hour fast
2700 calorie burn

ate 1500+ calories
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Progress Journals & Experimental Routines / Re: 40x40
« Last post by Coges on November 19, 2019, 05:06:22 pm »
19/11/19

Clean Slow Deadlift on Plates- 4 x 3 @ 40, 60, 60, 60
Clean with pause at hang below knee- 4 x 3 @ 50
Jerk Dip Hold- 3 x 1min @ 20kg
Dip + Jerk- 4 x 2 @ 20, 40, 50, 50

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Progress Journals & Experimental Routines / Re: ADARQ's journal
« Last post by adarqui on November 19, 2019, 04:14:23 pm »
WTF! next time i complain about aphids and caterpillars i will remember that somewhere in miami a prehistoric dragon lizard does night raids and eats whole plants!!!  :o :raging:

yea exactly :<

fuqn sux.

since i surrounded those pepper plants, with other big plants, no problem. i imagine the iguanas are afraid to go in there.

one will eventually figure it out tho.. need a better setup.  :ninja:
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on November 19, 2019, 03:49:13 pm »
- run 8.36 km in 40:58
new set pace seems to be in the 4:54 range. not gaining any fitness now, this was just to stay loose.

- stretch

started to get nervous/excited for the race on saturday.
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Progress Journals & Experimental Routines / Re: Age vs Vertical
« Last post by vag on November 19, 2019, 02:49:10 am »
18 November 2019

Bodyweight@session : ~85.5kg
Soreness : none
Injuries/aches : none

PAUSED ATG SQUAT:
10@20kg
10@40kg
10@50kg
10@50kg
10@55kg
-Same loads. Felt a bit more solid.

SEATED HORIZONTAL CHEST PRESS MACHINE:
10@55kg
10@55kg
10@60kg
10@60kg
10@65kg ( +5 kg )

WIDE GRIP LAT PULL DOWN:
10@59kg
10@59kg
10@65kg ( +6 kg )
10@65kg
10@65kg

-Annoyed with squats. The absence of rack makes them too unconvenient. I don't like to have to HPC and then OHP over 50kg while im doing squats. Feels risky for back. Also makes me lose focus, im doing my reps and im thinking how am i gonna behind-the-neck-OHP  at the end.
I think that i from now on will do just 1 set of 50kg and then move to KB single leg box squats.

-In other news, my 'race shoes' arrived. Gonna take them for a ride tonight for some hard running, will attempt PRs of 1km and 1500m. Let's see.
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