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Progress Journals & Experimental Routines / Re: Kingfush
« Last post by Kingfish on Today at 04:12:24 pm »
Nov 27 - Dec 3, 2022

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020

Nov Week 5 of 5 BW 200-204

Sun Nov 27

7:00am
Tricep Extension Machine - One Arm 40-50-60-70-80 x5
Bicep Curl Machine - One Arm 40-50-60-70-80 x5

12:00pm
Paused Squat 315-315-315, 405, 495
Tricep Extension Machine - One Arm 70-80 x5
Bicep Curl Machine - One Arm 70-80 x5
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- run 1:14, 12.96 km
rainy but not too cold. pretty nice.
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Whoops, my reach is 224cm which is 7'4" 
Hmm I kept thinking there were 30cm in 1 feet......
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Sunday 27th November 2022

Not too bad but still feeling a bit achey and fully recovered.

Didn't feel like doing anything else after the jumps, so skipped it all for more rest and recovery.
Might do my usual upper body stuff tomorrow, but we shall see.
Guess calorie deficit is starting to get to me.

----
Waking mobility work and upper body stretches
Soft tissue work lower body and upper body - brief session

BBall practise session at WLC outdoor courts - 30 mins

Bodyweight with shoes -  89kg

At the courts
Split squat ISO on balls of foot, rear leg straight: x 45 secs
Sartorius bent leg ISO push against opposite leg : x 45 Seconds

Dribbling drills - 10 mins
shot around and practiced moves for 20 minutes

Did 20 or so jumps of all types and trick dunks on the 8 feet Netball rims
Legs still feeling a bit heavy

Running jump - real close to the rim now +1 inch
Vertical jump - 2+ knuckles over backboard, about the same as current best
Paused vertical - touching backboard
Single leg running jump - bottom of chain net touch

Measured my standing reach after the jumps at 7'5.5" in shoes
And I have short arms, 5'7" wingspan, I've met some shorter guys with 3-5 inch longer reaches than me.
So I don't believe anyone around 5'9" to 5'10" with a claimed 7'6" inch reach!

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stretch

<a href="http://www.youtube.com/watch?v=-poNMj-bPU8" target="_blank">http://www.youtube.com/watch?v=-poNMj-bPU8</a>


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Sunday 27th November 2022

Fat loss cycle 3 - Week 26
Height - 5'8.5"
weighed - 87kg (-1.3kg), 192lbs

waist - 35 inches (-0.25)
hip = 41.5 (-0.25)
upper thigh = 26.5 (-1/8)
Right calf = 15 7/8
Neck = 15.5  (-0.25)
Chest = 42 3/8   
Right Arm (flexed) = 15.25
Wrist = 6 5/8

Tanita scale bodyfat % = 23.3% (+0.5 )

Total loss so far - weight -3kg Waist 2.5 inches BF% Tanita -2.8%

Phone app TDEE Calculator is at 2854 calories
Averaged 2242 calories over the week, 160g protein, 165g carbs,  96g fat.

Tanita BF% went up, but I'm actually leaner than last week :/
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Saturday 26th November 2022

Still sore

Wasn't sure if I would do anything before BBall/Jumps tomorrow, or just rest up, but late at night did the ISOs anyway.

----
Waking mobility work and upper body stretches - lat and pec stretches, dislocates


Tendon Rehab

Toe curl ISO : 3 x45secs
Towel toe curls: x20, x30

Walk - 22 mins


Evening

Peroneal external foot rotation ISO : seated, band between front of feet - 3 x 45secs + 5 slow reps on last set

Single leg, kneeling quad push into bed ISO: 3 x 45 secs
Lying on back, single leg press ISO push against wall - 90 degree knee angle, on toes - 3 x 45secs

Calf raise ISO push against wall corner. Single leg: - shoulder into half foam roller 4 x 45 secs
Sartorius, ISO pull against strap from other leg: lying on back - 4 x 45 secs
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Progress Journals & Experimental Routines / Re: Reboot - get lean, get hops
« Last post by CoolColJ on November 26, 2022, 04:24:10 am »
Friday 25th November 2022

Posterior chain and adductors still pretty sore.
Lacking energy

----
While lying in bed - rotating sets

lying on back, palms up, by side, ISO push :  3x 45secs
Lying on back, palms down, by side ISO push :  3x 45secs
Lying on back, bent arm, rear delt flye ISO :  3x 45secs

External rotation ISO - lying on back, strap between forearms, moving from bottom to top over the course of the hold -  3x 45secs


Waking mobility work and upper body stretches, dislocates


Tendon health+rehab -  Low fatigue Week 16 - day 2

Bodyweight with shoes - 89kg

general mobility drills

BBall dribbling and ball control drills: - 10 mins - excellent
Dancing - house style - 5 mins

Reverse hyper: BW 2x20

split squat ISO, rear leg straight, on balls of feet, at 80 degrees knee angle - x 35 secs
Front plank hold: x 35 secs
Glute bridge hold x35 secs
Side plank, legs bent, with adduction, opposite arm verticalx 35 secs



Rotating sets - 1 mins rest

Peroneal external foot rotation ISO : seated,  Iron Edge flat heavy band between front of feet. Toes pointed - 3x 45secs + 5 slow reps on last set
Horse stance hold - 2x 45 secs
Hip push against strap/band - around upper shins ISO - Seated. Iron Edge XHeavy flat band  - 2x 45 secs, strap x 45 secs

Seated calf Raise ISO push, single leg - tie down strap around towel/leg and under wood plank - 80% effort 3x45 secs

Sartorius, lying on back, band pull ISO : Doubled green band 3x 45 secs + 3 slow reps

Leg extension ISO, single leg - end of unit elevated 5 inches -
lifted up with help of arm, 20 sec hold at top, 25 sec hold at 60 degrees, no eccentric -  x15kg, 25kg
45 sec push against 60 degrees strap, 70% effort, no eccentric - x30kg, x35kg, 35kg, 35kg - hard

Hammer + regular curl ISO - just above parallel, 30 sec hammer curl, 15 sec curl - 15lb dumbbell - 4x45 secs - hard
Copenhagen semi plank ISO, torso lying on floor: - 3 x45secs

SSB single leg Calf raise ISO: - 2 hands supported, held at slightly above neutral, knees slightly bent -  45secs x 30kg, 50kg, 60kg, 60kg, 60kg - hard


Olys - 1 snatch high pull set, then 1 clean high pull set after 2 mins rest
Snatch high pull: 20kg x6, 40kg x3, 50kg x3, 60kg x3, 70kg x3,
80kg x3 - felt crappy, poor grip as well

Clean high pull: - 20kg x6, 40kg x3, 50kg x 3 - all these sets with a few power cleans from floor and high hang
60kg x3 + a few power cleans
70kg x3, 80kg x3

Wasn't feeling it so cut it short. Plus sore posterior chain wasn't helping.
Probably should have skipped it today.
Might replace these with clean grip power snatches next week - higher velocity


rotating sets 2 mins rest

Sartorius lying on back, band pull. single leg: - Doubled green band - 11kg 2x12 @ RPE 7

Bar hang, leg raise holds: -  5 sec bent knee, 5 sec straight leg, 5 sec bent knee, 5 sec straight leg
20secs x1 set

feeling significantly easier

Overhead, arms straight, side bend: - Powerblock dumbbell hands, alternating sides, paused - 10lbs x10, 25lbs x20, 35lbs x16 ( +5 lbs, -6 reps, hard)
Butchers block, thoracic lat loaded stretch: Powerblock dumbbell on upper back  - 35lbs 3x 1min   (+5lbs)

Hanging, leg raises -  Hanging, bent knee into straight leg pike leg raise, feet to hands: x 9, x8 @ RPE 8  (PR!! + 1 rep each set)


stretch
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Progress Journals & Experimental Routines / Re: Reboot - get lean, get hops
« Last post by CoolColJ on November 26, 2022, 04:03:28 am »
Thursday 24th November 2022

Sore all over, but no drained feeling

----
Waking mobility work and upper body stretches - lat and pec stretches, dislocates


Tendon Rehab

Toe curl ISO - 4x 45secs
Towel Toe curls 2x30

Peroneal external foot rotation ISO : seated, band between front of feet - 3x45secs

Hip push against band ISO: - seated, leaning forward - Iron Edge flat heavy band x 45secs
XHeavy + heavy band x 45 secs
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Progress Journals & Experimental Routines / Re: Age vs VO2max
« Last post by vag on November 25, 2022, 11:57:05 am »
24 November

SEATED DB OHP :
3x10 @ 17.5 kg DBs

ARNOLD PRESS:
3x12 @ 12.5 kg DB

DB LATERAL RAISE:
3x12 @ 7.5 kg DBs

BB OHP 5' BURN
12 + 10 + 8 + 8 +7 + 5 + 5 + 5 + 5 = 65 reps @ 30 kg  ( +5 reps )

UPRIGHT ROW:
3x12 @ 30 kg ( +2,5 kg per hand )

DB SHRUG 5' BURN
15 + 15 + 15  + 10 + 10 + 10 + 10 = 75 res @ 20 kg DBs ( +10 reps )

SEATED WRIST BB CURL :
3x12 @15 kg ( +3 kg )

BB STATIC HOLD 5' BURN:
90'' + 60''  + 45''  + 45'' = 4:00 @ 35 kg
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Progress Journals & Experimental Routines / Re: New year new me
« Last post by gukl on November 25, 2022, 04:12:05 am »
Today was the big day with my surgery, now I can finally look forward to making some progress!!

Haven't seen my surgeon yet but seems like they couldn't put the fragment back as it was just cartilage with no bone so I'm assuming this is a quicker recovery for the ligament reconstruction alone.

They've actually given me the fragment back lol.
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