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Progress Journals & Experimental Routines / Re: Reboot - get lean, get hops
« Last post by CoolColJ on April 14, 2024, 07:55:01 am »Sunday 14th April 2024
Feeling decent and strong, but some low level DOMs all over
last night -
Wall sit, single leg. heels off the floor : pushing into wall at 70% 1/4 squat - 2x45secs
This morning while lying in bed
Sartorius lying on back, single leg curl ISO pull, against opposite foot: 2x45secs
Soft tissue work for whole body - muscles felt deep aches
BBall, upper Calisthenics at WLC outdoor courts - Reboot, Week 19, day 1
Bodyweight with shoes - ?
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 - 35 mins, light to medium
Jumps: - 20 mins worth of jumps and dunks on 8 feet netball rim - Single leg and 3 step 2 legged jumps off both plants.
A few jumps against 9 feet backboard - 9'4" standing, and 9'6" off a few steps
7'4" reach so 24 inch standing vertical, and 26 off a few steps, left/right plant
I didn't intend to jump, but it somehow happened after practicing single leg layups on the 8 feet netball rims, as the main courts were all busy.
Patella, achilles and sartorius did not hurt, so I got more intense... and the next thing you know I'm full on jumping...
I haven't jumped hard in over a year and I am pleasantly surprised how well I did for 53 years old
Nothing felt alien or bad. I don't feel any different to when I was younger
Once I get under 80kg I should be back to rim level
Both patella tendons did get achey after a while though.... see how I feel tomorrow...
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
Wall sit, single leg. heels off the floor :pushing into wall at 70% 1/4 squat - 2x45secs
Inverted row: - Leg at 90 degrees, supported inverted row - BW x6,
regular - BW x5
BW x20 @RPE 10 - last rep 3 inches short
BW x10 @10
Same as last week, progress stalled for 2 weeks now - calorie deficit most likely
Straight bar dips: BW x10 leg supported, BW x5
BW x27 @ RPE 10 (+1 rep)
paused - BW x13 @9
Backward walk - 1 minute x 4 sets
Hanging pike leg raises: feet to hands - x1
x7 @8
x4 @10
Dang down 5 reps
Maybe due to jump/dunk fatigue - I did do a lot of inbetween the leg stuff
Dips: on corner of fence railing. Controlled - BW x1, x10, x8 @9
L hang Chin up BW x3, x2 @9
Walking: 11 mins - with 2.5 min backwards walk up 20 degree slope
Feeling decent and strong, but some low level DOMs all over
last night -
Wall sit, single leg. heels off the floor : pushing into wall at 70% 1/4 squat - 2x45secs
This morning while lying in bed
Sartorius lying on back, single leg curl ISO pull, against opposite foot: 2x45secs
Soft tissue work for whole body - muscles felt deep aches
BBall, upper Calisthenics at WLC outdoor courts - Reboot, Week 19, day 1
Bodyweight with shoes - ?
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 - 35 mins, light to medium
Jumps: - 20 mins worth of jumps and dunks on 8 feet netball rim - Single leg and 3 step 2 legged jumps off both plants.
A few jumps against 9 feet backboard - 9'4" standing, and 9'6" off a few steps
7'4" reach so 24 inch standing vertical, and 26 off a few steps, left/right plant
I didn't intend to jump, but it somehow happened after practicing single leg layups on the 8 feet netball rims, as the main courts were all busy.
Patella, achilles and sartorius did not hurt, so I got more intense... and the next thing you know I'm full on jumping...
I haven't jumped hard in over a year and I am pleasantly surprised how well I did for 53 years old
Nothing felt alien or bad. I don't feel any different to when I was younger
Once I get under 80kg I should be back to rim level
Both patella tendons did get achey after a while though.... see how I feel tomorrow...
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
Wall sit, single leg. heels off the floor :pushing into wall at 70% 1/4 squat - 2x45secs
Inverted row: - Leg at 90 degrees, supported inverted row - BW x6,
regular - BW x5
BW x20 @RPE 10 - last rep 3 inches short
BW x10 @10
Same as last week, progress stalled for 2 weeks now - calorie deficit most likely
Straight bar dips: BW x10 leg supported, BW x5
BW x27 @ RPE 10 (+1 rep)
paused - BW x13 @9
Backward walk - 1 minute x 4 sets
Hanging pike leg raises: feet to hands - x1
x7 @8
x4 @10
Dang down 5 reps
Maybe due to jump/dunk fatigue - I did do a lot of inbetween the leg stuff
Dips: on corner of fence railing. Controlled - BW x1, x10, x8 @9
L hang Chin up BW x3, x2 @9
Walking: 11 mins - with 2.5 min backwards walk up 20 degree slope