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3 hours? Man that's insane. How did you manage that on just carrot, beetroot and cheese?

My body is used to fasting, so it's pretty efficient these days, but the 5k calories from the previous day helped a bit 
And my electrolyte drink that I mix myself helps,  water + pink Himalayan salt + potassium chloride + Magnesium Bisglycinate
I use it when I BBall and train, something from my dry fasting days.
Probably helps with cramps, as I am prone to ab cramps in the past, so far no major attacks.

Most of my sessions average around 2-3 hours - the luxury  of training at home
It would be nice to get it down to 1 hour or less, but by the time you set up stuff, warm up, ramp up, etc time flies.
Plus I prefer to consolidate all my stress onto a few days in the week for less interference and better recovery.

Training from home means you do do a bit everyday if I wanted, if you are a casual type, but that is not my style as I need to prep for each session like it's an event.

Tuesday 15th September 2020

Damn glutes still a bit sore, plus lower back a bit from the jumping.
Right heel sore, but left side seems pretty good

bodyweight without shoes = 84+kg

Soft tissue work - lower body

at home - Inverted Juggernaut Squats  - Cycle 1 - Week 2 - 10s Wave - day 1 Intensification

Into week 2 of the hypertrophy block, and strength seems to have jumped up quite a bit!
Long ass session today though, over 3 hours...

Entered all my lifts into Shieko Gold app today and it was a pain in the ass, and drained my phone battery fast, with the app, music playing and video in use!
Not sure I will bother as I have finally figured out how to program my training now, I think... and the subscription for the app is something I can't afford....

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Peterson setups 5 inch x12, Patrick step up 6 inch x12
supported ATG split squat BW x12 + 20 sec hold at bottom on last rep

alternating sets 2 mins rest
in flat, minimal trail running shoes (Merrell Vapour trail 4)
Olys + front squats -

clean complex x 20kg
power snatch complex + 12 overhead squats, progressing lower each rep until ATG 12kg
power snatch complex + 12 overhead squats to 50% ROM x 20kg
power snatch - 5 from low hang, 5 high hang x 20kg
clean grip power snatch -  5 from low hang, 5 high hang x 20kg

2x power clean + 4 high hang power clean + 4 front squats x 40kg
2x power clean + 3 high hang power clean + 3 front squats x 50kg
1x power clean + 2 high hang power clean x 60kg


20kg overhead squats down halfway now, progressing
The powersnatches whipping up to the top now.


Squats

Did these before the back squat of the same load
Front Squat 60kg x5, 80kg x3, 90kg x3

High bar squat -  flat shoe - 60kg x10. oly shoes - 60kg x5, 80kg x5, 90kg x3, 100kg x3, 110kg x2, 120kg x1

67.5% of training max (132.5kg, 292lbs)
90secs rest
90kg, 198lbs - 9 sets of 3
rest 5 mins
90kg x 16 @ RPE 8.5

Squats still hard and heavy, but I can still crank out the reps!
The main worksets felt way easier than the sets of 5 last week with 80kg... not sure sets of 3 with a weight I can squat 16+ times will do anything, but I will trust in the process.
Probably should have stuck with 1 mins rest.

Wanted to hit 13 reps with 90kg on last set, and I blew that goal away!
90kg x16 with maybe 2 reps in the tank is way stronger than the 115kg x8 @RPE 9 I did 2 weeks ago, so the lower body size gains are promising.
Upper back was rounding on the last 2 reps so stopped there. Plan was to AMRAP with 1-2 reps in the tank.
Work capacity seems decent, but upper back needs more strength and endurance.

If I can squat 90kg for over 15 reps, it should be cake to power clean it.
Anyway, next session is an AMRAP with 100kg only, goal was 12 reps, and I should hit that and more




Clean deadlift - oly shoes, no belt, facing down slope of garage, hook gripped - 60kg x5, 80kg x3, 100kg x2, 120kg x1
120kg, 264lbs x8 @ RPE 8

First time clean deadlifting in a while. I think my 1RM is about 170kg when fresh.
120kg x8 felt decent, but obviously fatigued from squats.


This group in Oly shoes - alternating sets 2 mins rest
"+" = 20-30 secs rest

B1) RDL - to mid shin - facing down slope of garage, hook gripped - 60kg x8,
90secs rest - 100kg x5, 90kg 3x5, x10

100kg felt way to heavy to use, so dropped back to 90kg

B2) Wall tib raise - body at 40 degree angle - in oly shoes BW x3, x19 +5+5+5 @ RPE 9 (+1 rep)
B4) single leg SSB Knee over toes soleus calf raise 2.5 inch elevation - Explode up, 3 count ISO in middle -  72.5kg x11 +5+5+ 40 sec ISO @ RPE 9 (+2.5kg, +1 rep)
B3) SSB single leg calf raise - arm supported 2.5 inch elevation - Explode up, 3 count ISO in middle - 72.5kg x11 +5+ 40 sec ISO @ RPE 9  (+2.5kg, +1 rep)

C1) Nordic curl - natural GHR - 6 inch aerobic step + rolled yoga mat on hip
BW x 1 unassisted + 9 assisted

Hamstrings too fatigued today from deadlifts and RDLs to do much unassisted reps.

C2) AB wheel rollouts - legs bent x 12, leg straight - 2x partial ROM
on feet, straight legs - 80% ROM x15 @ RPE 9 +1 rep

Finally hit 15 reps, will progress to paused, and maybe longer ROM, but my shoulders are at the limit of mobility for now...

SSB ATG Reverse Lunge -  4.5 inch deficit - 2 arm supported - knee forward - 2 mins rest between sides -
BW x8, 30kg x6, 50kg x3, 55kg 2x10 @RPE 9.5

55kg was too heavy, 50kg for 3x10 is way more volume.


D1) Zercher holds - with bar pad 60kg 3x30secs (+10secs)

A bit easier this week, will up the weight 5kg next week.


Sissy squat down to 8 inch pad x 30

Jefferson curl 20kg x10, 32.5kg x12 with a hold, and 30 sec hold on last rep


stretch

===
12 hour fast - Broke fast before weights with a raw carrot, beetroot and a slice of cheese
3000 calorie burn for today, according to Fitbit Charge 3, with heart rate off. Not including weights
ate 2900

Sunday 13th September 2020

Damn, glutes and upper hamstrings still fairly sore. Quads a little as well!
Sleep wasn't great last night either.

Back of both heels felt the best so far straight out of bed this morning.

Soft tissue work - lower body, brief session

bodyweight at home without shoes = 84kg

BBall practice session at WLC outdoor courts -  90 mins

1) 10 mins dribble and ball control drills
2) medium to high intensity moves, shots, layups, threes
3) 30 mins worth of jumps at the 35 min mark, and dunks on 8 feet netball rim
4) more moves
5) shoot a free throw and then a 3 step jump to rim after each x 15

Heels not good enough to run on balls of feet, but fine for everything else.

Lower body felt achey and heavy, so didn't feel the best, but jumps were OK though.
About 2 inches under the 9'11" rim off 3 steps, and kept it consistent throughout that last set of 15 jumps despite the growing fatigue.


Cooldown

Sit in bottom of narrow stance squat for 2 mins
single leg knee over toes soleus calf raise x25
Wall tib raise BW x25
single leg calf raise BW x25

backwards walking 30-35 degree sloped path - 2 mins x 2

stretched lower body


Resistance at the Home

felt pretty tired to start but workout turned out decent

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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 7 @RPE 7

feet elevated 18 inches - explosive - BW x8, 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 x15 @ RPE 7

Straight bar dip - BW x 2 singles, BWx10 @ RPE 7

Single arm pushup - both side back to back
bar at 6th hole, 22 inches - x8 with assistance from other arm
bar at 6th hole, 22 inches - x8, x8 @ RPE 7

feeling easier, might drop down to 5th hole, 20 inches, next session

AB1) High angle rows to ribcage  - slight pause at bottom, explosive - barbell 20kg x15, 40kg x5, 60kg x3
explosive
62.5kg 2x8 @RPE 8  (+1 rep)

C1) Barbell curl explosive - 20kg x10, 27.5kg x5,
32.5kg x10 @ RPE 10
30kg x10 @ RPE 9

Doing these much stricter now, hence the drop in reps.
The Sheiko Gold app told me to drop to 30kg on the second set, so I did


C2)Muscle clean and press - no hip drive, elbows tucked 12kg x8, 20kg x5, 22.5kg 2x12 @ RPE8 ( +1 rep)

Scaption raise 2.5kg plates x15,
3 count hold at top 3.5kg x20, x15 @RPE 8

Scarecrow into press - 40 degree chest supported- 1.25kg plates x5, 2.5kg plates x12 @RPE 8

Stretched ISO holds
hang from bar, partially 2 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 hang with bent knee leg raise hold
Pullover across bench - 9.5kg x20, 1 min ISO

Jumpstretch monster mini band dislocate + stretch x a few
broom dislocate stretch

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 3600

Saturday 12th September 2020

Quads don't feel too bad now, but posterior chain still fairly sore.
Heels better

Walk felt good today, especially backwards walk up the hill felt way easier. 
I hardly even notice the lactic acid burn now.... possibly due to adapting to the long ISO holds.
Should be ready to rock tomorrow

Been thinking about moving olys from the lower body session start to 2 days later, to bridge the gap between squats and BBall/jumps
Would shorten my Lower session by 30 mins.

Been trying the Sheiko Gold app, AI based strength programming and coaching Sheiko style.
Still in the 30 day observation phase, but the wellness indicator you input each day is actually quite useful on it's own, and can tell you how well your recovery state is going.
So even if you don't subscribe to the service, to get the AI to program your workouts, the app can be useful for that alone, assuming it doesn't lock you out after the 30 days

I'm going to input my jumps at BBall tomorrow as a squat assistance workout in my trial, along with my usual squat sessions, see how that goes over my 30 day trial...

https://play.google.com/store/apps/details?id=com.weightliftingapp.sheikogold&hl=en






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Waking mobility work

Mobility work pre walk - thoracic, ankle tib/calf rocking, side of ankle rocking and walks

ISOs - tendon health
single leg knee over toes calf raise, just above stretched range  x 2mins 10 secs

---
55 min walk/hike
middle of the walk -
backward walking backward walking up a 30-35 degree sloped path x 2+ mins

stretches

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14 hour fast
2700 calorie burn according to Fitbit Charge 3 - with heart rate monitor off
plan to eat 1800-2000

Friday 11th September 2020

Glutes, upper hammies and quads still really sore, but by 10pm, they all started to feel much better.
So should be feeling OK tomorrow. So it takes about 4 days for this amount of volume in the last workout

Both heels progressing, but left side still sore, at least no more pain when doing the ISO calf raise holds

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Waking mobility work

ISOs - tendon health
single leg calf raise, flexed position 2 mins 10 secs

stretches

-----
18 hour fast
2700 calorie burn according to Fitbit Charge 3 - with heart rate monitor off
ate 2300

Wednesday 10th September 2020

Felt my glutes, upper hamstrings, whole traps, lats, and calves pretty sore in bed when I woke up.
But when I tried to bend my leg was when my all my quads screamed!
Been a while since I had my quads this sore, which i think might be a good sign for gains

left heel/achilles feeling way better, and I think not walking today will help, as it tugs on the achey spot.

Also no hint of drained or tried feeling - I did train sub-maximal on squats, but even then some of the other exercises used Myo-reps
This is pretty unusual thing for me based on the past.

Total rest day, the rain and general lack of desire means I didn't do anything....probably for the better

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Waking mobility work


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16 hour fast
2200 calorie burn according to Fitbit Charge 3 - with heart rate monitor off
ate 1800

Tuesday 8th September 2020

No majors aches apart from minor upper body , and my achey heels

bodyweight without shoes = 84+kg

Soft tissue work - lower body

at home - Inverted Juggernaut Squats  - Cycle 1 - Week 1 - 10s Wave - day 1 Accumulation

Starting a new squat cycle based on Inverted Juggernaut Method, where the high rep sets of the hypertrophy blocks are split up into cluster sets, much like what I have been doing.
Since I don't have a dedicated deadlift day, it remains to be seen if this will work, but I treat my BBall/jump days as another lower body day in any case.

think I'm going to be sore AF tommorrow!!

----

Peterson setups 5 inch x12, Patrick step up 6 inch x12
supported ATG split squat BW x12 + 20 sec hold at bottom on last rep

alternating sets 2 mins rest
in flat, minimal trail running shoes (Merrell Vapour trail 4)
Olys + front squats -

clean complex x 20kg
power snatch complex + 12 overhead squats, progressing lower each rep until ATG 12kg
power snatch complex + 12 overhead quarter squats x 20kg
power snatch, from low and high hang 20kg x6
clean grip power snatch 20kg x5

2x power clean + 3 high hang power clean + 4 front squats x 40kg
2x power clean + 2 high hang power clean + 4 front squats x 50kg
2x power clean + 1 high hang power clean + 1 miss x 60kg
power clean 70kg x3, x1
Snatch high pull 70kg x2
power clean 70kg x1

20kg bar on overhead squats feels more comfortable now, shoulders adapting,  but can't go all the way down yet


Squats

Did these before the back squat of the same load
Front Squat 60kg x5, 80kg x3, 90kg x2

High bar squat -  flat shoe - 60kg x10. oly shoes - 60kg x5, 80kg x5, 90kg x3, 100kg x3, 110kg x2 - first rep paused

60% of training max (132.5kg, 292lbs)
70-80secs rest
80kg, 176lbs - 9 sets of 5
80kg x 10 @ RPE 7

The heavier squat warmups today felt kinda hard, so maybe I need another days rest between this session an my last BBall/jumps/upper body day.
I suspect there is quite a bit of fatigue bleeding over, even if I'm not that sore.

Squats went well today, this many sub-maximal sets means lots of form practise -  Accumulation hypertrophy block
Short rests still made it feel hard though.
I focused on jamming my knees as far forward as possible to start the descent instead of sitting back a bit.
Since my shoulder mobility has improved a lot, I can use a much narrower grip on the bar now.
Which made the bar way more stable.
And by the last 3 sets I was able to get the bar to contact my shoulders, probably from pulling down on the bar and shrugging a bit.
This made the bar rock solid on the last high rep set, and quite relaxed, whereas it usually shifts around a bit from the bar whip.
So similar base of support as a low bar squat, vs the usual high bar sitting only on the traps.
Hopefully this stays the same on heavier loads

The bar also no longer leans to the left



This group in Oly shoes - alternating sets 2 mins rest
"+" = 20-30 secs rest

B1) RDL - to mid shin - facing down slope of garage, hook gripped - 60kg x8,
70-80secs rest - 80kg 5x6, x10
B2) Wall tib raise - body at 40 degree angle - in oly shoes BW x3, x18 +5+5+5 @ RPE 9 (+1 rep)
B4) single leg SSB Knee over toes soleus calf raise 2.5 inch elevation - Explode up, 3 count ISO in middle -  70kg x10 +5+5+ 40 sec ISO @ RPE 9 (+2.5kg)
B3) SSB single leg calf raise - arm supported 2.5 inch elevation - Explode up, 3 count ISO in middle - 70kg x10 +5+ 40 sec ISO @ RPE 9  (+2.5kg)

C1) Nordic curl - natural GHR - 6 inch aerobic step + rolled yoga mat on hip
BW x 7 unassisted + 1 assisted  +2 reps

C2) AB wheel rollouts - legs bent x 12, leg straight - 2x partial ROM
on feet, straight legs - 80% ROM x14 @ RPE 9 +1 rep

SSB ATG Reverse Lunge -  2.5 inch deficit - 2 arm supported - knee forward - 3 mins rest between sides -
BW x8, 30kg x6, 50kg x12 +5+5+5 @RPE9

Dang VMO wanted to cramp on the left side and did cramp up on the right side!
Had to stretch my right leg inbetween each mini set!
Shows you how hard this hits the VMO, at the top when you step forward... will have to return to straight sets...


D1) Zercher holds - with bar pad 60kg 3x20secs
Had planned to start at 100kg, but after warming up with 60kg and felt how hard it was, scratch that LOL

Doing these to strengthen my upper back for front and high bar squats. They certainly do that, but also murder the abs and posterior chain.
Plus a bit of biceps as well
Then I thought... I can do Zercher good mornings and kill two birds with one stone, replacing some of the RDL volume.
But I think eventually I will be able to hold far heavier loads than I can GM.

D2) Reverse Nordic torso at 45 degree angle BW 3x20sec ISO

Jefferson curl 20kg x10, 32.5kg x10 with a hold, and 30 sec hold on last rep


stretch

===
12 hour fast - Broke fast before weights with a raw carrot, beetroot and a slice of cheese
2900 calorie burn for today, according to Fitbit Charge 3, with heart rate off. Not including weights
plan to eat 3500+