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Progress Journals & Experimental Routines / Re: Reboot - get lean, get hops
« on: September 29, 2020, 08:30:39 am »
Monday 28th September 2020
Legs/hips still a bit achey
Soft tissue work - lower body, brief session
bodyweight at home without shoes = 84.8kg
BBall practice session at WLC outdoor courts - 90 mins
1) 15 mins dribble and ball control drills
2) movement efficiency drills - 2 sets each - star drill, 2 legged side to side speed hops, front to back speed hops, 2 legged star drill
3) medium to high intensity moves, shots, layups, threes
4) 30 mins worth of jumps at the 35 min mark, and dunks on 8 feet netball rim -
5) depth jumps off 30 inches to high tough x 5
6) intervals - halfcourt - all to 75% effort x 5
backwards runnning
side ways sprint bound x alternating sides, 5 each side
Euro step hop hop, alternating sides
So much for empty court... ahh school holidays have started and there were activity and BBall camps at the courts!
Overhead a comment "that guy must be lifting weights, look how big his traps are"
They don't seem that big to me, but these teens only see once every few months, so it's more noticeable to them.
Also got a comment on my calf size, and yeah they have blown up since I started doing the holds and Myo-reps on them.
Also have been getting comments of "look how big that guy is" whenever I start jumping around these kids and school girls recently.
They relate my jumping to my build somehow.... well that also tells me I need to strip the fat and get leaner
Adding in low intensity hops and stuff to start conditioning my feet and lower legs/achilles. Felt decent, only a slight ache from right heel
Jumps were OK, but down an inch across the board, and 2 inches on single leg jump.
Legs still felt sore and heavy.
Tried some 30 inch depth jumps off my portable stool, and by best one only matched my vertical, touching about 9'7".
The rest were much lower 9'3" or so. Mostly due to timing of the arm swing I think.
Cooldown
Sit in bottom of narrow stance squat for 2 mins
backwards walking 30-35 degree sloped path - 2 mins x 2
stretched lower body
Resistance at the Home
Felt tired this session, triceps especially felt weak.
Removing some stuff from this workout and doing them in a new session.
To shorten my session and keep things fresher
------
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
Bench dip shrugs then x10
Vertical wall ab wheel roll outs - pulling handles apart with hold at top x30
Dip shrugs - BW x20 @RPE 6
Rotating sets between each exercise 2-3 mins
A1) inverted rows - undergrip - explosive - legs bent BW x8, BW x8
+10kg x 8 @RPE 7 (+1 rep)
feet elevated 18 inches - explosive - BW x9, x8 @ RPE 7
A2) Pushups to upper abs - Close grip triangle - explosive - BW x10, feet elevated 18 inches x3
Feet elevated 18 inches - Close grip triangle - explosive -
BW x12 @ RPE 7
Straight bar dip - BW x 2, BWx12 @ RPE 7 (+1 rep)
AB1) High angle rows to ribcage - slight pause at bottom, explosive - barbell 20kg x15, 40kg x5, 60kg x3
explosive
62.5kg 2x10 @RPE 8 (+1 rep)
Rep goal reached, so adding 2.5kg next week, dropping reps back to 5 and building back up
Felt like I had 2-3 reps in the tank... seems like my strength gains are outpacing my progression scheme, a good problem to have!
I'll reach around bodyweight in 1 year at this rate, which is still solid.
B2) Bench - shoulder width 14 inch grip 20kg x10, 40kg x8, 60kg x5
70kg x3 @ RPE 8
Felt way harder than last week, and both shoulders and left trap hurt, so crossing this off the menu!
plus it's a pain without another barbell to down rows and these back to back.
Single arm pushup - both side back to back
bar at 6th hole, 22 inches - x9 @ RPE 7
pretty easy, will go down to 5h hole, 20 inches next week.
C1) Barbell curl explosive - 20kg x10
just a light set, will be moving these to my new day
Stretched ISO holds
hang from bar, partially 1 leg supported - x20 scap shrugs + 20 sec hang with bent knee leg raise hold
hang from bar, partially 1 leg supported - x20 scap shrugs + 20 sec hanging L sit hold - damn finally strong enough to do this, thank you ab wheel.. I think
Pullover across bench - 9.5kg x15, 1 min ISO
High Bar Squat 20kg x10 progressively lower, 40kg 5x5
Some light sets to work on my stance width. Thinking of going a bit wider, so I can stay more upright, like my front squat.
taxes my ankle ROM much less as well.
Jumpstretch monster mini band dislocate + stretch x a few
stretch
---
12 hour fast - broke fast before BBall - a bit of raw carrot/beetroot and a slice of cheese
3400 calorie burn - according to Fitbit Charge 3, with HR monitor on, not including weights
ate 4300
Legs/hips still a bit achey
Soft tissue work - lower body, brief session
bodyweight at home without shoes = 84.8kg
BBall practice session at WLC outdoor courts - 90 mins
1) 15 mins dribble and ball control drills
2) movement efficiency drills - 2 sets each - star drill, 2 legged side to side speed hops, front to back speed hops, 2 legged star drill
3) medium to high intensity moves, shots, layups, threes
4) 30 mins worth of jumps at the 35 min mark, and dunks on 8 feet netball rim -
5) depth jumps off 30 inches to high tough x 5
6) intervals - halfcourt - all to 75% effort x 5
backwards runnning
side ways sprint bound x alternating sides, 5 each side
Euro step hop hop, alternating sides
So much for empty court... ahh school holidays have started and there were activity and BBall camps at the courts!
Overhead a comment "that guy must be lifting weights, look how big his traps are"
They don't seem that big to me, but these teens only see once every few months, so it's more noticeable to them.
Also got a comment on my calf size, and yeah they have blown up since I started doing the holds and Myo-reps on them.
Also have been getting comments of "look how big that guy is" whenever I start jumping around these kids and school girls recently.
They relate my jumping to my build somehow.... well that also tells me I need to strip the fat and get leaner
Adding in low intensity hops and stuff to start conditioning my feet and lower legs/achilles. Felt decent, only a slight ache from right heel
Jumps were OK, but down an inch across the board, and 2 inches on single leg jump.
Legs still felt sore and heavy.
Tried some 30 inch depth jumps off my portable stool, and by best one only matched my vertical, touching about 9'7".
The rest were much lower 9'3" or so. Mostly due to timing of the arm swing I think.
Cooldown
Sit in bottom of narrow stance squat for 2 mins
backwards walking 30-35 degree sloped path - 2 mins x 2
stretched lower body
Resistance at the Home
Felt tired this session, triceps especially felt weak.
Removing some stuff from this workout and doing them in a new session.
To shorten my session and keep things fresher
------
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
Bench dip shrugs then x10
Vertical wall ab wheel roll outs - pulling handles apart with hold at top x30
Dip shrugs - BW x20 @RPE 6
Rotating sets between each exercise 2-3 mins
A1) inverted rows - undergrip - explosive - legs bent BW x8, BW x8
+10kg x 8 @RPE 7 (+1 rep)
feet elevated 18 inches - explosive - BW x9, x8 @ RPE 7
A2) Pushups to upper abs - Close grip triangle - explosive - BW x10, feet elevated 18 inches x3
Feet elevated 18 inches - Close grip triangle - explosive -
BW x12 @ RPE 7
Straight bar dip - BW x 2, BWx12 @ RPE 7 (+1 rep)
AB1) High angle rows to ribcage - slight pause at bottom, explosive - barbell 20kg x15, 40kg x5, 60kg x3
explosive
62.5kg 2x10 @RPE 8 (+1 rep)
Rep goal reached, so adding 2.5kg next week, dropping reps back to 5 and building back up
Felt like I had 2-3 reps in the tank... seems like my strength gains are outpacing my progression scheme, a good problem to have!
I'll reach around bodyweight in 1 year at this rate, which is still solid.
B2) Bench - shoulder width 14 inch grip 20kg x10, 40kg x8, 60kg x5
70kg x3 @ RPE 8
Felt way harder than last week, and both shoulders and left trap hurt, so crossing this off the menu!
plus it's a pain without another barbell to down rows and these back to back.
Single arm pushup - both side back to back
bar at 6th hole, 22 inches - x9 @ RPE 7
pretty easy, will go down to 5h hole, 20 inches next week.
C1) Barbell curl explosive - 20kg x10
just a light set, will be moving these to my new day
Stretched ISO holds
hang from bar, partially 1 leg supported - x20 scap shrugs + 20 sec hang with bent knee leg raise hold
hang from bar, partially 1 leg supported - x20 scap shrugs + 20 sec hanging L sit hold - damn finally strong enough to do this, thank you ab wheel.. I think
Pullover across bench - 9.5kg x15, 1 min ISO
High Bar Squat 20kg x10 progressively lower, 40kg 5x5
Some light sets to work on my stance width. Thinking of going a bit wider, so I can stay more upright, like my front squat.
taxes my ankle ROM much less as well.
Jumpstretch monster mini band dislocate + stretch x a few
stretch
---
12 hour fast - broke fast before BBall - a bit of raw carrot/beetroot and a slice of cheese
3400 calorie burn - according to Fitbit Charge 3, with HR monitor on, not including weights
ate 4300
