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21
Progress Journals & Experimental Routines / Re: Age vs VO2max
« Last post by vag on April 09, 2024, 09:15:49 am »
5 April

DEADLIFT :
8 @ 30kg
5 @ 50kg
5 @ 70 kg
4 @ 90kg
3 @ 110kg
1 @ 130kg

INCLINE DB PRESS : 4x10 @ 20 kg  each hand
LAT PULL DOWN : 4x10 @ 71kg
DB OHP :  4x10 @ 17.5kg each hand
DB HAMMER CURL : 12 @ 12.5 , 15 , 15 kg each hand ( +2.5kg per hand for last 2 sets )
ROPE PUSHDOWN :  3x12 @ 17kg


8 April

2.5K low aerobic HR zone warmup
Sprint 8x400m / 90'' walking rest
2K low aerobic HR zone cool down

Goal was 4:20 average pace with negative splits at the last 3 ones.
I got : 4:20 4:25 4:30 4:19 4:19 4:15 4:12 3:59

Its going really good lately. Pity i didn't start pushing earlier. Race is 12 days, I'm not at the level I'd want to, but i think i can challenge my 48:31 PR
22
Progress Journals & Experimental Routines / Re: Reboot - get lean, get hops
« Last post by CoolColJ on April 09, 2024, 09:10:21 am »
Monday 8th April 2024

achey all over
Both Plantaris tendons mildly achey. Right inner achilles area slightly sore, but no inflammation


Tendon Rehab - Recovery

Leg curl, ISO against floor, single leg: 70% effort 3x45secs
Wood chop ISO push :  70% effort 3x45secs

Calf raise ISO push against wall, sitting on floor, back against wall: 70% effort -
45 Seconds Toes out
45 Seconds Toes in

Sartorius lying on back, single leg ISO pull, against opposite foot: 70% effort 3x45secs

Wall Sit single leg, heels off floor, 1/4 squat, pushing into floor at 50% effort - 2x45secs

High angle row ISO : 20kg 3x45secs @7
No right brachialis pain, so might go up in weight next time, but this is already not that easy

Reverse curl ISO : 20kg x 45secs @9
Hammer curl ISO, single arm : 15lbs x 45secs

Calf raise ISO - single leg
Dip belt +15kg  2x45secs -- toes out/in   
2/10 right inner achilles ache on toes out

+20kg 2x45 Seconds -- Toes in/out 
1/10 right inner achilles ache on toes out

Leg Extension ISO - single leg - plates moved towards end of arm - lifted up to top, no eccentric -
30 sec hold at top, 20 sec hold at 20 degrees x 10kg, 15kg, x20kg @8

20kg feels pretty hard

Jefferson curl: controlled - 10kg x6, 15kg x15 @5

External and internal rotation, band complex: - external rotation reps at waist, shoulder height, diagonals each axis, subscap row
light band x5 reps each axis
medium band x5 reps each axis

chest supported, incline, external and internal rotations: 2.5kg x8 @7
1.25kg x12 @7


Tuesday 9th April 2024

stretches for whole body

Reverse step down - on stairs, heels off the floor - SLOW 2x45secs
Bent knee calf raise - single leg, on stairs, 50% ROM - SLOW 2x8  --  left foot with the plantar fasciitis ache half way up

Sartorius lying on back, single leg ISO pull against opposite foot: 2x45secs
23
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on April 09, 2024, 07:20:00 am »
09-04-24

BW - 71.9

A - GM
95 x 12, 9, 8

B - DB Incline
30 x 10, 9, 7

C - Reverse Nordic
+7.5 x 12, 10, 9 + BWx8

DB Flye
15 x 9, 7

A - Lying Lateral
7.5 x 11, 10, 8, 8

B - Pushdown
27.5 x 13, 11, 10, 8

Notes

Great workout.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on April 08, 2024, 08:32:15 am »
yesterday

- run ~5.5 km
watch died partway through. this was just to stretch legs after the flight back from san diego.
25
Progress Journals & Experimental Routines / Re: Reboot - get lean, get hops
« Last post by CoolColJ on April 08, 2024, 07:15:11 am »
Saturday 8th April 2024

rest

stretching for whole body


Sunday 7th April 2024

Still feeling sore all over

Disturbed sleep, so not a good day.

At Home

Sartorius lying on back, single leg ISO pull, against opposite foot: 70% effort - 3x45 secs

Calf raise ISO push against wall, sitting on floor, back against wall: 70% effort
45 Seconds Toes out
45 Seconds Toes in
45 Seconds Toes out
45 Seconds Toes in

BBall, upper Calisthenics at WLC outdoor courts - Reboot, Week 18, day 1
Bodyweight with shoes -  90.9kg

Wall sit, single leg. heels off the floor : 2x45 secs

Dribbling and ball control drills - 15 mins
Shoot around and practice moves - 35 mins, light to medium

Added in some low effort single leg layups
Lower Sartorius tendons no longer twinging on cuts


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

Elastic work
4 rounds x half court length
1) Easy jogging
2) Calf raise walks



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 x20 @RPE 10 -  last rep 3 inches short
BW x12 @9

Straight bar dips: BW x10 leg supported, BW x5
BW x26 @ RPE 9.5 (+2 reps)  :personal-record:
BW x21 @9

Backward walk - 1 minute x 4 sets

Hanging pike leg raises: feet to hands - x1
x12 @9
x5 @9

Same as last week, but lower RPE

Dips: on corner of fence railing. Controlled  -  BW x1, x14 @9.5

L sit: in Bent knee leg raise position, alternating single leg extensions x 10secs

Chin up - thick bar BW x5 @10

L hang hold: - 10 Seconds @10
 
-----

Walking: 12 mins - with 2.5 min backwards walk up 30 degree slope
26
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on April 08, 2024, 06:57:11 am »
08-04-22

BW -  71.5

Assisted OAC
-20 x 1
-15 x 1
-10 x 1
-5 x 1
-15 x 2

One Arm Cable Row
50 x 9, 6

20mm Lifts
50 x 1
55 x 1
50 x 7s, 6s, 5s

10mm Lifts
40 x 9s, 8s

Pinch
17.5 x 11s, 11s

Rear Delt Cable Flye
10 x 8, 7

Finger Curl
22.5 x 6+5 + 20 x 5+4

Hammer Incline Curl
17.5 x 14+6+5

DB Preacher
15x5 + 12.5x7 + 10x11+7
27
Progress Journals & Experimental Routines / Re: Kingfush
« Last post by Kingfish on April 07, 2024, 10:45:07 am »
April 7-13, 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]

April Week 2 of 4 BW 198-202

Sun April 7

5:30 am
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 80-125 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 100-115 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 60-60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 70-80 x5,
Seated Lateral Raise Machine - One Arm ~ 125 max 110-110 x5

* i will try to get at least a 1hr nap later and get something 455+

3:30 pm
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~160x1 80-135 x5, 160x1
Iso Hammer Strength Seated Row - One Arm,  ~ 160x5 100-100-160 x5
Seated Tricep Extension Machine - One Arm ~ 70x5 max 60 x5
Seated Bicep Curl Machine - One Arm ~ 90x2 max 70 x5,
Seated Lateral Raise Machine - One Arm ~ 125 max 110 x5


* 1.5hr midday nap made a big difference in afternoon workout. also tried going low rep heavies on the push/pull. will add in a set of very heavy on these when i feel good.

Mon April 8

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ max 180x3, 160x5 100-100x5, 180x3
Seated Tricep Extension Machine - One Arm ~ 70 max 60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 60-60 x5,
Seated Lateral Raise Machine - One Arm ~ 125 max 110-110 x5

* left tricep tender from the heavy shoulder pressing yesterday. nothing broken but need to keep it light until it recovers.

3:30 pm
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~160x1 80-80-135 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 160x5 100-100 x5, 180x3
Seated Tricep Extension Machine - One Arm ~ 70x5 max 60 x5
Seated Bicep Curl Machine - One Arm ~ 90x2 max 60-60 x5,
Seated Lateral Raise Machine - One Arm ~ 125 max 110-110 x5

Tue April 9

6:00 am
Paused Squats 315-315-315
Iso Hammer Strength Inclined Press Machine ~135 80-80-135 x5
Iso Hammer Strength Seated Row - One Arm,  ~ max 180x3, 160x5 100-100x5, 180x3
Seated Tricep Extension Machine - One Arm ~ 70 max 60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 60-60 x5,
Seated Lateral Raise Machine - One Arm ~ 125 max 110-110 x5

* platform very busy. did 315s only with 5lb plate under canvass shoes. did squats last.

3:30 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~160x1 80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 160x5 135 x5
Seated Tricep Extension Machine - One Arm ~ 70x5 max 60 x5
Seated Bicep Curl Machine - One Arm ~ 90x2 max 60-60 x5,
Seated Lateral Raise Machine - One Arm ~ 125 max 110-110 x5

* need more recovery now.

Wed April 10

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 90-90-90 x5
Iso Hammer Strength Seated Row - One Arm,  ~ max 180x3, 160x5 135-135x5
Seated Tricep Extension Machine - One Arm ~ 70 max 60-60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 60-60 x5,
Seated Lateral Raise Machine - One Arm ~ 125 max 110-110 x5

3:30 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~160x1 90-90-135 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 160x5 135-160 x5
Seated Tricep Extension Machine - One Arm ~ 70x5 max 60 x5
Seated Bicep Curl Machine - One Arm ~ 90x2 max 70-80 x5,
Seated Lateral Raise Machine - One Arm ~ 125 max 80-80 x5

Thur April 11

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-80-125 x5
Iso Hammer Strength Seated Row - One Arm,  ~ max 180x3, 160x5 90-135x5
Seated Tricep Extension Machine - One Arm ~ 70 max 60-60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 60-60 x5,
Seated Lateral Raise Machine - One Arm ~ 125 max 110-110 x5

4:00 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 125-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ max 180x3, 160x5 135-100 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 60-60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 60-60 x5,
Seated Lateral Raise Machine - One Arm ~ 125 max 110-110 x5

Fri April 12

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-80-125 x5
Iso Hammer Strength Seated Row - One Arm,  ~ max 180x3, 160x5 100-100x5
Seated Tricep Extension Machine - One Arm ~ 70 max 60-60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 60-60 x5,
Seated Lateral Raise Machine - One Arm ~ 125 max 80-110-110 x5

4:00 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 125-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ max 180x3, 160x5 135-100 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 60-60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 60-60 x5,
Seated Lateral Raise Machine - One Arm ~ 125 max 110-110 x5


Sat April 13

6:00 am
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 80-80-125 x5
Iso Hammer Strength Seated Row - One Arm,  ~ max 180x3, 160x5 100-100 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 60-60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 60-60 x5,
Seated Lateral Raise Machine - One Arm ~ 125 max 80-110-110 x5

3:00 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 80-80-125 x5
Iso Hammer Strength Seated Row - One Arm,  ~ max 180x3, 160x5 100-100 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 60-60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 70-80 x5,
Seated Lateral Raise Machine - One Arm ~ 125 max 80-110 x5

28
Progress Journals & Experimental Routines / Re: ADARQ's journal
« Last post by Raptor on April 06, 2024, 03:36:56 pm »
yo, we need you back
29
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Raptor on April 06, 2024, 03:35:41 pm »
Yeah, I'm always doing either squat + bench or bench + squat (all barbell exercises). It's pretty demanding but I'm trying to adapt to it.
30
Progress Journals & Experimental Routines / Re: Raptor's log
« Last post by Raptor on April 06, 2024, 03:31:10 pm »
Went in the park, played 2:30 hours of 3 on 3, had a bunch of rim-grazing dunks on the 2.92m rim (I think 6 or 7 of them). I would be interesting to see how well I jump if I take a break and rest a bit and also get under 90 kg, hopefully I can find out in a few months.

I also landed on someone's foot going for a rebound a week ago and my left foot swole just a little, amazingly enough. I can barely feel some pain here and there and can jump and play pretty well. I guess my running shoes were OK for an event like this.
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