1
Progress Journals & Experimental Routines / Re: Reboot - get lean, get hops
« Last post by CoolColJ on Today at 10:00:43 am »Monday 3rd June 2024
Sleep not great last night
Starting to feel decent, but still some aches all over.
BBall, upper Calisthenics at WLC outdoor courts - Reboot, Week 26, day 1
Bodyweight with shoes - 88.9kg
Wall sit, half squat : pushing into wall at 70% effort - 2x33 secs
BBall overhead single arm plank against wall: x33 secs
Dribbling and ball control drills - 15 mins
Practice moves and shooting- 25 mins, medium effort
Courts got taken over by netball training, so then just did jumps/dunks against 8 feet netball rims, and backboards
Jumps/Dunks - 30 mins worth, about 25+ jumps and a few dunks on 8 feet netball rim.
Lots of max effort test jumps - touched 9'10" off a few steps, 9'8" standing,
30 and 28 inches respectively with 7'4" reach
Single leg jump the same as standing vertical.
No pain on any jump or landing.
Took a good 15 mins before I started jumping my best.
All up 2 inches from last week, just fresher, but still not 100% fresh yet, so may have 1-2 inches in me at current strength and muscle mass levels.
A couple of kids passing by said "look how high that guy jumps"
I still have a long way to go, but I guess anything around 2.5 feet looks high to the average person, when your under 6 feet tall.
Box Jumps: - 20 inch wall, from 1m away - landing with straight legs -
4 set of 3 - 1 standing and 1 running jump before each set
felt so much crisper on these vs last week. Landing with 2-3 inches to spare
Tendon work superset
3 rounds
A. Pogo: low, easy/medium effort x20
B. Scissor hops star pattern : x12 axis
Sit in bottom of full squat: 3 mins - 1.5 mins narrow heels off the ground, 1.5 mins wide relaxed
rotating sets - 2 mins rest between each exercise
Tricep bench dip warmup - BW x5 slow, paused
Inverted row: - Leg at 90 degrees, supported inverted row - BW x10,
regular - BW x8
Warming up for chins
Straight bar dips: - on Oly bar - BW x10 leg supported
BW x 8
Warming up for dips
Rotating sets - 2 mins between
Chin Up: BW x 5 leg assisted , BW x2
chain Dip belt +5kg x3, x3, x4 @RPE 9 on last set
Dips: - thick bar, on corner of fence - BW x3
chain Dip belt +10kg 2x12 @RPE 8/9
Back at home
Band 3 axis cuff wall slide: - each side - light band 2x16 @RPE 7
Subscapularis band rotations: - each side - light band 2x15 @6
Lying face down, overhead Y raises: 45 degrees incline bench - 3 sec hold at top - 4lbs x5 @ RPE 7
face down Y raise into W press: 45 degrees incline bench -
2lbs x10 @ RPE 7
2.5lbs x10 @8
3lbs x7 With subscapularis raise @8
Internal foot rotation, Bent knee, ISO : 3x33 secs
Wall sit: - Pushing into floor at 70% 2x33 secs
Sartorius leg lift ISO, while pressing foot against wall: 2x33 secs
Bulgarian split squat: - arm supported, front foot elevated 2 inches, single dumbbell on working side
Slow - BW x10, 35lbs x8
SSB rear foot elevated split squat: - 1 arm supported, flat shoes, front foot elevated 2 inches -
2 mins rest between sides, 3.5 mins between sets - 4 sec eccentric - 30kg x6, 40kg x6, 45kg x6, 50kg x6 @RPE 7
Leg curl, single leg : - front lifted up 5 inches, Plates shifted to end of arm - SLOW, paused - 7.5kg x5,
10kg x6 @RPE 8
11.25kg x6 @9
Sleep not great last night
Starting to feel decent, but still some aches all over.
BBall, upper Calisthenics at WLC outdoor courts - Reboot, Week 26, day 1
Bodyweight with shoes - 88.9kg
Wall sit, half squat : pushing into wall at 70% effort - 2x33 secs
BBall overhead single arm plank against wall: x33 secs
Dribbling and ball control drills - 15 mins
Practice moves and shooting- 25 mins, medium effort
Courts got taken over by netball training, so then just did jumps/dunks against 8 feet netball rims, and backboards
Jumps/Dunks - 30 mins worth, about 25+ jumps and a few dunks on 8 feet netball rim.
Lots of max effort test jumps - touched 9'10" off a few steps, 9'8" standing,
30 and 28 inches respectively with 7'4" reach
Single leg jump the same as standing vertical.
No pain on any jump or landing.
Took a good 15 mins before I started jumping my best.
All up 2 inches from last week, just fresher, but still not 100% fresh yet, so may have 1-2 inches in me at current strength and muscle mass levels.
A couple of kids passing by said "look how high that guy jumps"
I still have a long way to go, but I guess anything around 2.5 feet looks high to the average person, when your under 6 feet tall.
Box Jumps: - 20 inch wall, from 1m away - landing with straight legs -
4 set of 3 - 1 standing and 1 running jump before each set
felt so much crisper on these vs last week. Landing with 2-3 inches to spare
Tendon work superset
3 rounds
A. Pogo: low, easy/medium effort x20
B. Scissor hops star pattern : x12 axis
Sit in bottom of full squat: 3 mins - 1.5 mins narrow heels off the ground, 1.5 mins wide relaxed
rotating sets - 2 mins rest between each exercise
Tricep bench dip warmup - BW x5 slow, paused
Inverted row: - Leg at 90 degrees, supported inverted row - BW x10,
regular - BW x8
Warming up for chins
Straight bar dips: - on Oly bar - BW x10 leg supported
BW x 8
Warming up for dips
Rotating sets - 2 mins between
Chin Up: BW x 5 leg assisted , BW x2
chain Dip belt +5kg x3, x3, x4 @RPE 9 on last set
Dips: - thick bar, on corner of fence - BW x3
chain Dip belt +10kg 2x12 @RPE 8/9
Back at home
Band 3 axis cuff wall slide: - each side - light band 2x16 @RPE 7
Subscapularis band rotations: - each side - light band 2x15 @6
Lying face down, overhead Y raises: 45 degrees incline bench - 3 sec hold at top - 4lbs x5 @ RPE 7
face down Y raise into W press: 45 degrees incline bench -
2lbs x10 @ RPE 7
2.5lbs x10 @8
3lbs x7 With subscapularis raise @8
Internal foot rotation, Bent knee, ISO : 3x33 secs
Wall sit: - Pushing into floor at 70% 2x33 secs
Sartorius leg lift ISO, while pressing foot against wall: 2x33 secs
Bulgarian split squat: - arm supported, front foot elevated 2 inches, single dumbbell on working side
Slow - BW x10, 35lbs x8
SSB rear foot elevated split squat: - 1 arm supported, flat shoes, front foot elevated 2 inches -
2 mins rest between sides, 3.5 mins between sets - 4 sec eccentric - 30kg x6, 40kg x6, 45kg x6, 50kg x6 @RPE 7
Leg curl, single leg : - front lifted up 5 inches, Plates shifted to end of arm - SLOW, paused - 7.5kg x5,
10kg x6 @RPE 8
11.25kg x6 @9