Ok session given this and recent stress. Sure smoked my quads and hamstrings without beating me up into a pulp
Resetting things up
Soft tissue work - skipped
bodyweight at home without shoes in winter clothing = 85.1kg
at home - Lower week 1
front and side planks x 30 secs each
Peterson setups 6 inch x10, Patrick step up 6 inch x10 supported ATG split squat BW x10 + 20 sec hold at bottom on last rep Broom dislocates and overhead squat
alternating sets 2 mins rest in flat, minimal trail running shoes (Merrell Vapour trail 4)
Olys -
power snatch complex x 20kg Power snatch + 12 overhead squats, deeper each rep x 20kg
Power snatch + 3 Hang Power Snatch x 30kg, 35kg, 40kg, 42.5kg Power snatch 47.5kg 2x2
1x power clean + 3 high hang power clean 47.5kg, 50kg high hang power clean 55kg x2
power clean 60kg x3
Squats
Did these before the back squat of the same load Front Squat 60kg x5, 80kg x5, 90kg x3
High bar squat - belted - Iron Edge XHeavy band around knees bare feet 60kg x pause with 10 deep breaths, 60kg x10. Oly shoes - 60kg x5, 80kg x5, 100kg x4, 110kg x3
4+ mins rest no band around knee - controlled down - 115kg, 253lbs x5 @ RPE 9
all sets, band around knee 105kg, 231lbs x5 @ RPE 8 paused - 105kg, 231lbs x5 @ RPE 9
resetting my squat form Max Aita style, staying as upright as I can, while keeping back angle on the way up, the same as on the way down. Keep the pressure on the quads.. I squat to improve leg strength so why let them off the hook and lean forward when it gets hard? I recently did 115kg x 12 using my old way, and half of that today, show you how much stronger my posterior chain is vs my quads.
Also used bands around the knee of most of my sets today
This group in Oly shoes - alternating sets 2 mins rest
A1) RDL - to knee cap - facing down slope of garage, hook gripped - clean deadlifted off the floor - 60kg x5, 80kg x5 belt/straps - 80kg x15 @ RPE 7
A2) SSB single leg calf raise - arm supported - 1 inch elevated 3 sec eccentric to neutral position, explode up - BW x 5, 30kg x5, 50kg x 5, 70kg x3 82.5kg x10, x10 @ RPE 9 (+2.5kg)
A3) Wall tib raise - lower body at 40 degree angle - upper body off wall - in oly shoes - BW x5, 3x10 @ RPE9
B1) SSB Peterson step up - single arm supported - 4 inch step Oly shoes controlled eccentric - 60kg x10, x15 @ RPE 8
B2) SSB Good Morning onto toes 50kg x5, 60kg x 10 @ RPE 8
Nordic curl - GHR - knees on 2cm pad, 6 inch aerobic step + rolled yoga mat on hip. 5 tiny partial reps and 1 assisted rep to warmup BW slow eccentric x 3 unassisted + 4 assisted
Form is now in between a GHR machine and Nordic curl, so a bit easier at the bottom when the front of thigh contacts the step and yoga mat. But still quite hard!
lying lateral leg raise Iron Edge XHeavy band, 3 count hold at top x 15
Jefferson curl 20kg x10
Rectus femoris release with 20kg barbell in seated position, each side stretch
--- 12 hour fast - broke fast before BBall - a bit of raw carrot/beetroot and a slice of cheese 2900 calorie burn - according to Fitbit Charge 3, with HR monitor off, not including weights ate 3000+
Bad sleep. Still feeling beat up. And stressed, so decided not to train today
----- 18 hour fast 2400+ calorie burn according to Fitbit Charge 3 - with heart rate monitor off ate 3200+
Finally got my new PC parts sorted and ordered. AMD Ryzen 5900x, 12 cores with 64GB of ram - good for gaming and music making/video stuff Just in time for Cyberpunk 2077!
Mild tired feeling. Lower back pretty beat up. A bit achey all over, biceps are unusually sore...
Achilles/heels feel much better vs last week post BBall/jumps. Right side still a bit sore though
---- Waking mobility work
A few 30 sec calf raise ISOs AM and later in the day
--- 56 min walk/hike start of walk - backward walking up a 20-30 degree sloped path x 2.5 mins
middle of the walk - backward walking up a 30-35 degree sloped path x 2.5 mins
stretches
----- 16 hour fast 3100+ calorie burn according to Fitbit Charge 3 - with heart rate monitor off ate 2600+
Was actually eating about 1800 calories, but my PC is dying so I stayed up late to research parts for a replacement Stressed me out and ate some more...
My 9 year old Intel i7 3930k 16GB system keeps boot looping, but eventually gets into Windows.... guess we are going AMD for an upgrade in my next system
Crap sleep and my whole body still feel a bit sore and achey
Soft tissue work - just feet, side of hips/upper quads and lats
bodyweight at home without shoes = 85.8kg
BBall practice session at WLC outdoor courts - 120 mins
1) 15 mins dribble and ball control drills 2) medium to high intensity moves, shots, layups, threes 3) Jumps at the 45 min mark, and dunks on 8 feet netball rim - 20 mins worth 4) more moves into layups against 3 cones 5) more threes 6) movement efficiency drills - 2 sets each - single leg star drill, 2 legged side to side speed hops, 2 legged forward and back speed hops, 2 legged hop star drill (2 cycles each direction) 7) low effort 2 legged jump into 1 leg landing x 3 each side x 2 sets 9) backwards running to halfcourt x 50% x3 10) sideways bounds to and from halfcourt x 3
Left quad tendon achey Both heel/achilles did not ache during session
Shooting was decent despite sore/stiff lats, until I tired.
No hops today, down a few inches
Cooldown
Sit in bottom of narrow stance squat for 2 mins Wall tib raise BW 2x16 Knee over toes single leg calf raise BW 2x20 backwards walking 30-35 degree sloped path - 2.5 mins x 2
stretch lower + upper
--- 12 hour fast - broke fast before BBall - a bit of pistachios, raw carrot/beetroot and a slice of cheese
3400+ calorie burn - according to Fitbit Charge 3, with HR monitor off plan to eat 3000+
re: RDLs taxing upper body, maybe kroc rows? you've got those high-angle BB rows in there but might not hurt to throw in kroc rows at the end of a workout like that. i used to love doing them.
Isn't that basically just a single arm bench supported row?
I think Pendlay rows might work better, but I'm worried about adding more lower back stress, as that area recovers so slow. Although big deadlifters have big numbers on rows as well.
Whole body fairly sore. Thankfully tweaked rear oblique seemed ok today.
Soft tissue work - skipped
bodyweight at home without shoes = 84.9kg
Resistance at the Home
Didn't feel like training, but I did and the session turned out good
------
externally rotated band pull apart - to forehead, shoulder, sternum + star drill combo - light rogue band - dual strands x 10 each, 20 secs rest between each axis band rows x 15 Yates rows 20kg bar x 15
Dip shrugs - BW x20 @RPE 6 Vertical wall ab wheel roll outs - pulling handles apart with hold at top x20
Rotating sets between each exercise 2-3 mins A1) inverted rows - undergrip - explosive - legs bent BW x8, BW x8 explosive - weight vest+10kg x 3x9 @RPE 7
All loads felt much easier than last week, but I didn't try for an extra rep on 75kg. Been trying a new progression scheme, filling out each weight to 10 reps and keeping it there as the RPE drops as I get stronger. So they end up as a warmup eventually, and improve work capacity
C1) single leg SSB Knee over toes soleus calf raise 3.5 inch elevation - Explode up, 3 sec eccentric - 30kg x5, 50kg x5, 70kg x3 80kg 2x11 @ RPE9 (+2.5kg)
C2) Zercher Hold - with rolled towel 60kg x 5 secs, 80kg x 5 secs 100kg x 35secs, 45secs (+5kg)
60kg feels really light now, funny how it felt so heavy 8 workouts ago!
CD1) single leg SSB calf raise 3.5 inch elevation - 3 sec eccentric, 2 legs up - 50kg x5, 70kg x3 80kg x11 @ RPE9
CD2)Muscle clean and press - no hip drive, elbows tucked 20kg x8, 32.5kg x10 @ RPE9 (+2.5kg)
D3) AB wheel rollouts - legs bent x 12, leg straight x3 on feet, straight legs - 85% ROM - 3 count pause - BW x8 @RPE 9 (facing down slope, -1 rep)
Work capacity improving, as I gain reps back despite increasing weight on Zercher holds.
Miscellaneous stuff
hang from bar, 2x20 scap shrugs
Scarecrow into press - 40 degree chest supported- 5lbs x10, 7.5lbs x9 @RPE 9 Elbow on knee external rotations - 15lbs x 15 @ RPE 9.5 (+5lbs)
Lateral walks - band around knee, 11 steps each direction x3 with Iron Edge XXHeavy band x 2 sets Jumpstretch monster mini band dislocate + stretch x a few
release rectus femoris with olympic bar
stretch
--- 12 hour fast - broke fast before BBall - a bit of pistachios, raw carrot/beetroot and a slice of cheese
3000 calorie burn - according to Fitbit Charge 3, with HR monitor off, not including weights ate 3200
Very mild drained feeling. A bit achey all over, but lower body is not that much compared to the usual, especially my upper hamstrings which are usually pretty sore after each lower session. My traps, shoudlers and biceps are more sore from the olys....
Left quad tendon feeling much better, as are both achilles.
---- Waking mobility work
Mobility work pre walk - thoracic, ankle tib/calf rocking, side of ankle rocking and walks
--- 67 min walk/hike start of walk - backward walking up a 20-30 degree sloped path x 2.5 mins
middle of the walk - backward walking up a 30-35 degree sloped path x 2.5 mins
stretches
----- 16 hour fast 2800 calorie burn according to Fitbit Charge 3 - with heart rate monitor off Plan to eat 2000
Did more cutting on my gym rubber mats and some cleaning ebfore workout, about an hour's worth
Soft tissue work - some lower body
bodyweight at home without shoes in winter clothing = 85.5kg
at home - Juggernaut Squats - Cycle 1 - Week 11 - 5s Wave - day 1 Realization
Peterson setups 6 inch x10, Patrick step up 6 inch x10 supported ATG split squat BW x10 + 20 sec hold at bottom on last rep Broom dislocates and overhead squat
alternating sets 2 mins rest in flat, minimal trail running shoes (Merrell Vapour trail 4)
Olys + front squats -
power snatch complex x 20kg Power snatch + 12 overhead squats, deeper each rep x 20kg
Power snatch + 3 Hang Power Snatch x 30kg Power snatch + 2 Hang Power Snatch x 40kg - both hang P.snatch missed - 4 inches short of lockout Power snatch 40kg 2x3, x1
1x power clean + 3 high hang power clean + 3 front squats x 40kg, 50kg high hang power clean x 60kg
power clean 60kg x2, x1 + front squat
Hang power snatches well down today... no speed :/ widened my grip an inch either side on the cleans and front squats as the rack strains my left bicep area. Pinkies almost on inner the rings now
Squats
Did these before the back squat of the same load Front Squat 60kg x3, 80kg x3
High bar squat - belted - bare feet 60kg x pause with 10 deep breaths, 60kg x10. Oly shoes - 60kg x5, 80kg x5, 100kg x4, x2, 110kg x3, 120kg x2, 140kg x 5 sec support
85% of training max 152.5kg 130kg, 283lbs x5 @ RPE 10
rest 6 mins 115kg, 253lbs x6 @ RPE 8
Was expecting between 7-9 reps with 130kg, so a bit disappointing to only hit 5 reps...Just expected more when I did 115kg x 12 a few weeks back.... But it didn't feel super heavy, so I'm probably not that fatigued. Still, it's the best I have squatted so far. Puts e1Rm around 150kg
Changing things up next week and back to doing my own thing.
This group in Oly shoes - alternating sets 2 mins rest
A1) RDL - to mid shin - facing down slope of garage, hook gripped - clean deadlifted off the floor - 60kg x5, 100kg x3 belt/straps - 115kg 2x10 @ RPE 9 (+5kg)
Tweaked something in my rear right oblique, hurts like hell right now Again not that hard for my posterior chain, but taxed my upper body.
A2) SSB single leg calf raise - arm supported - 1 inch elevated 3 sec eccentric to neutral position, explode up - BW x 5, 30kg x5, 50kg x 5, 70kg x3 80kg x11, x12 @ RPE 8 (+2.5kg)
A3) Wall tib raise - lower body at 40 degree angle - upper body off wall - in oly shoes - BW x5, 2x12 @ RPE9
Nordic curl - natural GHR - knees on 3 inch pad, 6 inch aerobic step + rolled yoga mat on hip. 5 tiny partial reps and 1 assisted rep to warmup BW slow eccentric x 8 assisted
Glute bridge slider leg curl - BW 2x10 @ RPE 9
SSB Heel elevated Step down Oly shoes + 20kg bumper under heel. 3 sec eccentric, other leg helping on concentric - 50kg x5, 57.5kg 2x15 (+2.5kg, +5 reps)
For quad tendon
lateral leg raise 12..5kg band x 15 (+5kg)
Jefferson curl 20kg x10
Rectus femoris release with 20kg barbell in seated position, each side stretch
--- 12 hour fast - broke fast before BBall - a bit of raw carrot/beetroot and a slice of cheese
3300 calorie burn - according to Fitbit Charge 3, with HR monitor off, not including weights ate 3500+
Show Posts
