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Progress Journals & Experimental Routines / Re: Reboot - get lean, get hops
« Last post by CoolColJ on Today at 06:39:21 am »
Sunday 28th April 2024

Still fairly sore.
So not a great session, but it doesn't matter right now

BBall, upper Calisthenics at WLC outdoor courts - Reboot, Week 21, day 1

Bodyweight with shoes -  89.5kg

Wall sit, single leg. heels off the floor : pushing into wall at 70% 1/4 squat - 2x45secs
BBall overhead single arm plank against wall: 2x45secs
Sartorius seated leg curl, feet pushed together ISO: st 70% effort - 2x45secs

Dribbling and ball control drills - 15 mins
Shoot around and practice moves - 26 mins, medium effort

Box Jumps: - 20 inch wall
3 Standing
3 RL plant
3 LR plant
3 Single leg left
3 Single leg right

No pop, legs feel heavy and sore.
2 legged jumps were OK, but the single leg jumps caused me to bounce off the wall, landing stiffly from 20 inches, which started to bring in some mild patella tendon aches
Short it down after that. Will stick to standing only jumps next week.

Tendon work - superset

3 sets of
A. Jogging - 10secs
B. Scissor hops star pattern : 8
C. Pogo: low easy x10

felt good, no achilles aches

Depth drop:
6 inch step - 2x5 -

3/10 right plantaris ache on second set, but patella tendons fine

Sit in bottom of full squat: 3 mins - 1.5 mins narrow heels off the ground, 1.5 mins wide relaxed

rotating sets

Tricep bench dip warmup -  BW x5 slow, paused

Inverted row: - Leg at 90 degrees, supported inverted row - BW x6,
regular - BW x5
BW x16 @RPE 8.5

4 mins rest - 4x8  @RPE 7 on last 2 sets

Straight bar dips: BW x10 leg supported, BW x5
BW x22 @ RPE 8

4mins rest - 3x11 @ RPE 8 and 9 on last 2 sets

Backward walk - 1 minute x 5 sets

Dips: on corner of fence railing. Controlled  -  BW x1, x12 @9

Hanging pike leg raises: feet to hands - x1
Thick bar - 12 inch drop after set, to slightly padded playground surface
x7 @8.5

2 mins rest -
x3 @9
x4 @9
x3
x3 @9.5

The drop felt fine, if a bit stiff legged

Walking: 11 mins - with 2.5 min backwards walk up 30 degree slope


back at home

Bulgarian split squat: - arm supported, SLOW - BW x10, Weight vest 10kg x 10
Single dumbbell on working side - 15kg x10 @ RPE 7

SSB reverse lunge, alternating legs: - arms supported - BW x10
30kg x16 @RPE 7

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Progress Journals & Experimental Routines / Re: Reboot - get lean, get hops
« Last post by CoolColJ on Today at 06:19:53 am »
Saturday 28th April 2024

Full rest
Much less deep down soreness now, but still pretty sore, especially my hamstrings



Sunday 21st April 2024

Fatloss cycle 1 - Week 3

Height - 5'8.5"
Weighed - 87.7kg (-0.1)    Macrofactor app trend weight - 88.3kg (-0.2)
Waist - 35 5/8 inches (-0.25)
Hip = 41.5 
Upper thigh = 26.25 

Total loss so far - weight  -1kg  Waist -0.75 inches 

No major change in weight, but waist down, and hip/legs stable, so likely some muscle gain.
Quads do feel bigger

Carnivore diet - averaged 2084 calories for the week - 184g protein, 145g fat, 13g carbs


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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on April 28, 2024, 06:48:57 pm »
friday

- run 38;15, 6.40 km
last little leg stretch before sunday's race

saturday

- bouldering x ~90 mins
fun, my hands are gonna hurt for a while until they adapt to this new activity. looking forward to that, though. i've always found working on grip strength very boring but i know how important it is.

today

- 10 mile race
-- warm up
-- 10 miles in 1:10:39 (watch), 1:11:02 (chip), 1:11:16 (gun)
very pleased. hit goal on watch although just missed it on the official time. more importantly, i ran a negative split (36:03, 34:59 official) and never red-lined. even had enough juice at the end to speed up for the last 100m or so and pass a guy i'd been trailing for the previous two miles. that means i'm learning and getting better at managing a race.

finished 172nd out of 3431 total finishers, which is also a slight improvement from my half marathons in terms of percentile placement. now if i could only get my training more consistent, i could really improve!
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Progress Journals & Experimental Routines / Re: Kingfush
« Last post by Kingfish on April 28, 2024, 11:18:12 am »
April 28 - May 4, 2024

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
Cardio Calories - Inclined walking at 3mph pace per 5 mins | 6% [47kcal], 9% [57kcal], 12%[67kcal], 15%[77kcal]

May Week 1 of 5 BW 198-202

Sun April 28

6:30 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 80-80 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 60-60-70 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 60-80 x5, 90x3
Cardio - Inclined Walking 30min, 1.5miles. 3mph @9% 118 bpm Max HR

4:30 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 80-80 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 60-60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 60-60 x5
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on April 28, 2024, 07:11:21 am »
28-04-24

BW - 70.5

Assisted OAC
-20 x 1
-15 x 1
-10 x 1, 1
-20 x 4  :personal-record:

Finger Curl
25 x 5+3
22.5 x 7+6, 5+6

Hammer Incline
17.5 x 18+8+6+5

Notes

Still have some pretty bad cold symptoms, so kept intensity high but volume low for this session.
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Progress Journals & Experimental Routines / Re: Raptor's log
« Last post by Raptor on April 27, 2024, 01:15:51 pm »
Went in the park, played some three on three, then had a bunch of dunks including a pretty powerful one on the 2.92m rim. A few jumps felt like back in the day, although it's difficult to describe what I mean by that. There's an "elastic feeling" in the calf that is hard to describe. I played in my bouncy running shoes.
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Progress Journals & Experimental Routines / Re: Raptor's log
« Last post by Raptor on April 26, 2024, 09:34:52 am »
Bench focus day 20:

Bench press:

20x8
40x5
50x5
60x3
70x3 (felt like 3RM)
65x5 (felt like 5RM)
60x5

High bar full squat:

20x8
50x10
80x10
80x10

Chest machine:

48x10
80x10
80x10 :personal-record:

Leg extensions:

40x15
48x15

Leg curls:

40x15
48x15

Bodyweight: 92.6 kg
Sleep rating: 4/5
Exhaustion level: 10/10

Comments:

Very weak bench pressing. Both the 70 kg and the 65 kg sets felt like 3RM and 5RM, respectively, with the last rep a grinding, very close to failure rep. I just can't find the "right" grip width. Squats were good but the entire session was very tiring.
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on April 26, 2024, 07:30:29 am »
26-04-24

BW - 70.8

Good Morning
100 x 11

Reverse Nordic
+10 x 12 + BWx8

Incline DB Bench
30 x 12

Flye
15 x 14

Pushdown
27.5 x 16+7+5

Lying Lateral
7.5 x 14+6 + BWx10

Notes

Have a cold so did a lower volume session at home rather than infecting people at the gym.
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Progress Journals & Experimental Routines / Re: Reboot - get lean, get hops
« Last post by CoolColJ on April 26, 2024, 07:14:55 am »
Friday 26th April 2024

Whole body is sore, but damn quads, calves, erectors and posterior chain feel blow torched!
Very uncomfortable, had to go lie down and nap later in the day, after which it started to settle down

Yesterday's session leaned me up a bit, waist already down 1/8 inch from yesterday!
87.2kg this morning, lightest weight this week so far

Afternoon
Wall Sits at 1/4 squat - 2 legs 2x45secs
Single leg - pushing into floor at 50% effort - 3x45secs

Night
Wall Sits at 1/4 squat - 2 legs 2x45secs
Single leg - pushing into floor at 50% effort - 3x45secs
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Progress Journals & Experimental Routines / Re: Reboot - get lean, get hops
« Last post by CoolColJ on April 25, 2024, 09:59:02 pm »
Thursday 25th April March 2024

Training bodyweight finally under 90kg :)
Down from 92kg, and yet I have lost 4+ inches off my waist, which would be at least 8kg of fat
So I think I have gained some 6kg of muscle since 5 months ago

Cranked up the volume this session

Reboot - Week 20, Day 3 - Upper weights

Body Weight: 89.9kg with shoes

Ball circles at wall: front x 30 - 15 each direction, side x30 - 15 each direction
BBall overhead single arm plank againt wall: 2x45 secs

BBall ball control drills 5 mins

Lateral squat ISO: 1/4 squat depth -  x33 secs,  2x45 secs
Calf raise ISO push against wall, sitting on floor, back against wall: 70% effort 
45 Seconds straight
45 Seconds Toes out
45 Seconds Toes in

I put a scale under my foot and it showed around 110-115kg of force, so not that much load

Sartorius seated leg curl feet push together ISO: on stairs - 3x45secs

Front plank hold - 33 secs @ RPE 7
Side plank hold Bent knee abducted - 33secs @ RPE 7
glute bridge hold x 33secs @6

Leg extension ISO - Plates moved towards end of loading arm with collars, leaning back
10 sec hold at top, 35 sec at 45 degrees x 10kg, 15kg, 17.5kg, 20kg @ RPE 8

Heel touch downs, single leg, off 8inch step: BW x12

rotating sets

Calf raise - single leg- on floor - Slow, heels not touching floor - BW x10

Staggered stance, on floor, heel never touching floor, controlled -
using SSB - 30kg 3x12 @ RPE 6/7/8

Dumbbell press, rotating grip: 10lbs x10, 15lbs x10, 25lbs x9, 35lbs x6, 45lbs x1
45lbs 2x10 @ RPE 9/9.5  (+1 rep)


Hatfield Safety bar squat: - Reebok Nano - controlled -  30kg x10, 50kg x8, 60kg x6, x2

Reebok Nano, Belt -
70kg x12 @ RPE 6.5
70kg x12 @8

Bare feet, belt - 65kg x12 @7
Reebok Nano, Belt - 65kg x12 @7


Rotating sets

High angle barbell row: - controlled - 20kg x12, 40kg x6
50kg x12 @7 2/10 right brachialis pain on last rep
50kg x12 @7 2/10 right brachialis pain on last few reps

Deficit push up: On floor, paused x5
Feet elevated 20 inches - BW x3, x15, x14 @RPE 7/8

SSB Good Morning: Down to parallel, belt - 30kg x12
50kg x12 @RPE 6
50kg x12 @6
50kg x12 @7

Incline bench Chest supported dumbbell rows - 30 degrees, elbows out - 45lbs x6
35lbs 2x12 @8/10

Chin up - leg assisted - 2x12 @ RPE 8

Side bend: 35lbs x6, 65lbs 2x12 @8 

Rotating sets

Lying on side, external rotation: 3.5kg 2x8 @8/8.5
Subscapularis rotations lying on back: 5kg 2x15 @7/8

Leg Curl, single leg, plates shifted towards end of arm, SLOW - 5kg x5,
7.5kg x10 @9
8.75kg x7 @9

Hammer Curl: single arm - SLOW - 10lbs x6
15lbs x7 @8
15lbs x6 @8

Jefferson curl:- controlled - 10kg x10, 17.5kg x17 @8

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