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Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« Last post by Coges on August 10, 2022, 08:55:23 pm »
09/08/2022

Squats (knee sleeves, no belt)-
20 x 10, 60 x 5, 80 x 3, 95 x 4, 85 x 7, 7

Back Ext-
bw x 10, 10

Bench-
20 x 10, 40 x 5, 60 x 1, 70 x 6, 65 x 8, 60 x 6

Quick in and out today. Total of 39 mins.


10/08/2022

1 hour stretching. Have been neglecting stretching completely lately and my hips and lower back feel horrible. Just shitty. Did a variety of stretches from the feet up and legs felt pretty good afterwards. Not great though and I know it will take some time before it sticks.


11/08/2022

Have been getting some pain in my right foot on various occasions. First happened after my first run in some new shoes a few months back and now it seems to be recurring. Have put all basketball and running training on hold. Not sure if just due to the shoes and some other tight shoes that I've been wearing or something more sinister. Going to get it checked out. Will train today as the weight lifting itself doesn't seem to negatively impact it but just need to be careful when walking dogs and what shoes I'm wearing.

*Edit- Going to modify the lifting program. Potentially 2 lower days and then have 2 separate upper days. Not sure. I'm mindful of some recent injuries and want to give more time to warming up and the necessary flexibility work rather than just marching through the squat sessions and getting injured again.
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Progress Journals & Experimental Routines / Re: Reboot - get lean, get hops
« Last post by CoolColJ on August 09, 2022, 09:11:35 pm »
Tuesday 9th August 2022

Mild to moderate soreness all over - heavy soreness in my quads, calves, and posterior chain

Tendons ok

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

Spent  arranging things in my gym, collecting some new change plates, setting up things
So a bit of energy spent, especially my erectors
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on August 09, 2022, 09:09:59 pm »
- run 42:57, 8.01 km
fuck i'm out of shape. really have not been consistent enough this summer to adapt to the heat. T+DI over 160 again, but still. anyway it's fun to explore the new neighborhood, i ran on some streets i've never been on before despite living within a four-mile radius of my new house for something like 28 of my nearly 36 years. running north is good, although somehow managed to run uphill the last mile home. maybe i'm just on a little hillock or something.
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Progress Journals & Experimental Routines / Re: Reboot - get lean, get hops
« Last post by CoolColJ on August 09, 2022, 02:44:00 am »
Monday 8th August 2022

Feeling decent again, back into it

Received some 50mm thick 50cm x 50 cm shock absorbing rubber tiles.
These are pretty heavy at 10kg per tile, I have 4.
I tested dropping a 60 kg bumper loaded barbell from shoulder height onto tiles, and all you hear is a dull thud and the clatter of the bar and plates.
Putting a cheap EVA foam tiles under these completely removes the deeper dull thud sound.
So no more big boom and vibration, night and day difference when done outside in the driveway vs regular rubber mats, but a bit louder in the garage
It's made doing power cleans/snatches and pulls/deadlifts in my home setup more enjoyable and stress free now
I just have to stack 4 x15mm rubber mats up to stand on to remove the height difference




----
Morning mobility work and upper body stretches
Soft tissue work for whole body


Tendon health+rehab -  Low fatigue Week 4 - day 2

Bodyweight with shoes, winter clothing - 91.7kg

Calf raise ISO push against wall. Single leg knee slightly bent - 70% effort 3x30 secs
Peroneal External foot rotation ISO against wall - 70% effort 3x30 secs
Sartorius leg lift ISO, while pressing side of foot against wall 70% effort 3x30 secs

BBall dribbling and control drills : 15 mins -  decent

split squat ISO, rear leg straight, on balls of feet, at 90 degrees knee angle - x 30 secs
Front plank hold: x 30secs
Glute bridge hold, with knees pushed inwards x30secs
Side plank, legs bent: x 30 secs

Heel touch downs, single leg, off 7 inch step: - slow eccentric - x10
Half kneeling weight shift: - 10kg plate 5x10 secs

A) Leg extension ISO, single leg - end of unit elevated 5 inches - 3 sec Concentric, 20 sec hold at top, 60 degrees, slow eccentric - 15kg, 20kg, 30 kg

ISO at 60 degrees strap, 30 sec push at 70% effort - 35kg x 3 sets


B) SSB Calf Raise - single leg - 3 sec down and 1 sec up, 1 sec hold at top -  full range BW x6,
3 secs down to neutral, explode up 1 sec hold at top
30kg x6, 40kg x8, 45kg x8

0.5/10 pain on right Achilles insertion area on 45kg set

C1) Power snatch - 20kg x3
C2) Power Clean - 20kg x8 (Warm up) 4 from low hang, 4 hi hang
40kg x6 (Warm up) 3 floor, 3 hang
50kg x6 (Warm up) 3 floor, 3 hang
60kg 4x3, x1

Felt good, form getting better, all straight leg high catches


Bar hangs: - Feet supported - narrow grip x 30secs, chin grip x 30 secs
Pull-up Scapular shrugs: - BW x125 Wide grip BW x15, Chin grip x12

Rotating sets - 2 mins rest

A) Chin up - leg assisted x10
controlled eccentric - BW (92kg) x3

chain belt
+5kg x3
+10kg x3
+15kg x3 @6
+20kg x2 @8  --> puts e1RM at 122kg total weight

77% of e1RM - +2.5kg 3x4 - all reps  shoulders to bar. first 3 were fairly fast, 4th rep a bit harder


B) Safety bar pin squat - 1/2 squat depth - Oly shoes - 3 secs down to safety arms, explode up - 30kg x6, 70kg x6

3 secs down to safety arms, paused, explode up, belt -  90kg x6, 100kg x6, 110kg x6
120kg 2x6  @ RPE 8
90kg x6

These felt damn hard! Adductors were feeling pretty achey just before the bar got to the safety arms


C) Single leg split stance tibialis raise, in oly shoes - BW x8 @ RPE 9
BW 2x7 @9


Rotating sets - 1 mins rest

Dip shrugs: BW x 20, Dip Belt+5kg x15 @ RPE 7
A) Offset, semi single arm pushup on bench: - 20 inch bench - BW x 10 @ RPE 8  (+1 rep)
BW 2x7 @ RPE 7/8

B) Split leg Romanian Deadlift - 20kg x6
Belt - 40kg 2x8 @ RPE 7

C) Suitcase carry, single arm, high knee marches in place: -  45lbs 2x20

-----

Single arm over head tricep extension: - Controlled eccentric - 15lbs x10,
25lbs x9 @RPE 9
25lbs x7 @ RPE 8

Jefferson curl, single dumbbell, 3 position - alternating to front, left and right - 15lbs x7, 25lbs x10, 35lbs x10
Posterior chain felt smoked
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Progress Journals & Experimental Routines / Re: Reboot - get lean, get hops
« Last post by CoolColJ on August 08, 2022, 08:28:53 pm »
Sunday 7th August 2020

Fat loss cycle 3 - Week 12
Height - 5'8.5"
weighed -  89kg(-0.7 ), 196.2lbs

waist - 35 7/8inches (-1/8)
hip = 42
upper thigh = 27
Right calf = 15 7/8 (+1/8)
Neck = 15 7/8 (+1/8)
Chest = 43
Right Arm (flexed) = 15.5
Wrist = 6 5/8

Tanita scale bodyfat % = 25.4% (+0.1)

Total loss so far - weight -1.7kg Waist 2 inches BF% Tanita -0.8%

Phone app TDEE Calculator is at 3064
Averaged 3005 calories over the week, 165g protein, 234g carbs,  135g fat.

face is starting to look slimmer



Poor sleep, tired so rested today

Achilles feeling good again

----
Waking mobility work and and lots of stretches
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on August 07, 2022, 06:45:51 pm »
last week

- one really short run, like 3 miles

- moved and repainted house

today

- run 32:20, 6.03 km
waited until early evening but T+DI still over 160. gf and i moved uphill -- everything in northern DC slopes southward toward the rivers and we moved north -- so i'm gonna have to explore around a bit to see if i can find routes that don't end with steep uphills, especially in the summer. it's hot!
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Progress Journals & Experimental Routines / Re: Kingfush
« Last post by Kingfish on August 07, 2022, 10:36:39 am »
Aug 7-13, 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

Aug Week 2 of 5 BW 200-204

Sun Aug 7

7:00am
Seated Chest Press 100-145-160-175-190 x5s   
Seated Lat Pulldown One-Arm 115-125 x5s,   
Seated Rows One-Arm 90-115-135 x5s,   

12:00pm
Seated Chest Press 100-145-160 x5s   
Seated Lat Pulldown One-Arm 100 x5s,   
Seated Rows One-Arm 100-115-125 x5s,   

Paused Squats 315-405-495   
Seated Lat Pulldown One-Arm 100-115-125 x5s,   
Seated Rows One-Arm 100-115-125 x5s,   

Mon Aug 8

5:00am
Seated Chest Press 100-145-160-175 x5s   
Seated Lat Pulldown One-Arm 100-115 x5s,   
Seated Rows One-Arm 80-90-115 x5s,   
Seated Calf Raise 115 x5s,   

12:00pm
Paused Squat 315s
Seated Chest Press 100-145-160 x5s   
Seated Rows double arm ISO machine 80-90-115-125 x5s,   

* used the seated row machine with independent left/right movement. i use the same weight so i'm using half the resistance of the single arm. it does not feel half as light. i get better squeeze at the bottom ROM because my rhomboids are against each other creating better leverage for the squeeze. hard to squeeze the bottom ROM on single arm because the rhomboids dont "bottom out" as easily

5:00pm
Paused Squats 315-405-495   
Seated Lat Pulldown Two-Arm 90-100 x5s,   
Seated Chest Press 100-145-160 x5s

Tue Aug 9

5:00am
Paused Squat 315s
Seated Chest Press 100-145-160-175 x5s, 160x10   
Seated Lat Pulldown One-Arm 100-115 x5s, 100x10   
Seated Rows One-Arm 90-100-110-120 x5s,   

* the double arm pulling i did added more fatigue than i wanted to my core. back to single arm. i'm already on the edge of recovery doing these 495 singles everyday.   

12:00pm
Seated Chest Press 100-145-160 x5s,   
Seated Lat Pulldown One-Arm 100-115 x5s,   
Seated Rows One-Arm 90-100-110-120-130-140 x5s,   

5:00pm
Paused Squats 315-405-495   
Seated Chest Press 100-145-160 x5s
Seated Rows One-Arm 120-130-140-150 x5s,   

Wed Aug 10

5:00am
Seated Chest Press 100-145-160 x5s,     
Seated High Rows One-Arm 100 x5s   
Seated Rows One-Arm 120-140 x5s,   
Seated Calf Raise 115 x5s

12:00pm
Seated Chest Press 100-145-160 x5s,     
Seated Rows One-Arm 120-130-140-150 x5s,   

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Progress Journals & Experimental Routines / Re: Reboot - get lean, get hops
« Last post by CoolColJ on August 06, 2022, 11:39:29 pm »
Saturday 6th August 2022

Upper back, posterior shoulder a little sore.
And both achilles insertion minor aches upon waking, when walking.

rest day, let things settle down



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Progress Journals & Experimental Routines / Re: Reboot - get lean, get hops
« Last post by CoolColJ on August 06, 2022, 11:35:06 pm »
Friday 5th August 2022

Felt decent

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

External rotation ISO, elbow supported, scapular retracted and depressed - 70% effort 3x30 secs
Bicep curl tricep extension overcoming ISO : using finger tips - 70% effort 3x30secs
Single arm reverse grip press, against opposite hand ISO : 70% effort 3x30 secs

Calf raise ISO push against wall. Single leg knee slightly bent - 70% effort 3x30 secs

Peroneal External foot rotation ISO against wall - 70% effort 3x30 secs
Wall sit, single leg, with heel off the floor : 60 degrees, pushing front foot into floor at 70% effort - 3x30 secs
Sartorius leg lift ISO, while pressing side of foot against wall 70% effort 3x30 secs

Walk/Hike - 50 mins
felt decent going into this, but maybe this is too much too soon, walking on a trail, as my right achilles insertion had some twinges...
and post walk, back at home, both achilles insertion were slightly achey :/


Rotating sets

Lying face down, Palms down, arms by sides raises: 1.6kg 2x20
Lying face down, Palms up, arms by sides raises: 1.6kg 2x20
Lying face down, arms straight out to sides, Palms down raises: 1.6kg 2x20
10
Maybe there's hope yet. A little more practice on the lean and have to say look good not including the heel not low and the weird arm movement but lean is not that bad.

Video of today's session not including the hundreds of three point start practice. Also I have this problem of when in set position my mind goes blank and have to try and tell myself the plan which takes time my thumb becoming painful lol and then just run out, out of pain. So I try and do countdown not always works but sometimes it does.

Edited on phone, which was cool.
<a href="http://www.youtube.com/watch?v=uxFem2I0JrU" target="_blank">http://www.youtube.com/watch?v=uxFem2I0JrU</a>

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