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Progress Journals & Experimental Routines / Re: Reboot - get lean, get hops
« on: August 30, 2020, 06:51:39 am »
Sunday 30th August 2020
Legs still feel a bit tight, and posterior chain still achey, but much less now.
Erectors a bit beat up.
Soft tissue work - heavy duty lower session
bodyweight at home without shoes = 84.5kg
BBall practice session at WLC outdoor courts - 80 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 45 min mark, plus a few dunks on 8 feet netball rim
4) halfcourt backwards running at 50% speed x 5
First warm day in a while, spring is officially here, so eventually played with my top off, to get an even tan
Courts were surprisingly less populated, guess everyone went to the beach or something....apart from some official netball games nearby
Heavy as hell today, but moved well, but legs still felt a bit tight
More explosive than I have felt in a while, but only jumping a little better than last week, and still not feeling snappy and loose yet.
Touched the bottom of 9'10" rim off a small step, so up equal to my current best there.
And top of the rim off a few steps.
Decent jumps for my current weight, but my running jump was still 4 inches lower.
Things should be better next week when I'm fully deloaded
So a did a ton of jumps today, and an Indian mother and her daughter decided to share my hoop while I did it...
That forced me to space out my jumps a bit better than I normally do.
I think I did around 40 jumps, and kept my jump height fairly consistent throughout
Both the back of my heels are pretty achey now though :/
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 - DELOAD
Deload session - either set drop, rep drop or weight drop
So the hang from the bar at the end of session no longer hurts my left shoulder.
And my bodyweight actually feels like nothing to my arms and shoulders while hanging, at least for today.
Maybe time to start doing pullups again? We shall see, I'm not in a hurry... but I want a strict muscle up to be a fairly easy thing to do when I do get back into it
------
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
Vertical wall ab wheel roll outs - pulling handles apart with hold at top x20
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
+5kg x 8 @ RPE 6
feet elevated 18 inches - explosive - BW x7 @ 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 6
Straight bar dip - BWx8 @ RPE 6
Single arm pushup - both side back to back
bar at 6th hole, 22 inches - x10 with assistance from other arm
bar at 6th hole, 22 inches - x6 @ RPE 6
AB1) High angle rows to ribcage - slight pause at bottom, explosive - barbell 20kg x12, 40kg x103
explosive
50kg 2x10 @RPE 6
C1) Barbell curl explosive - 20kg x10
25kg 2x12 @ RPE 7
C2)Muscle clean and press - no hip drive, elbows tucked 12kg x8, 20kg 2x10
Scaption raise 2.5kg plates 2x10 @RPE 7
Scarecrow into press - 40 degree chest supported- 1.25kg plates x10, 2.5kg plates x8 @RPE 8
Stretched ISO holds
Pullover across bench - 9.5kg x10, x20 + 1 min ISO
hang from bar, partially leg supported - 2x20 scap shrugs + 20 sec hang with bent knee leg raise hold
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
3300 calorie burn - according to Fitbit Charge 3, with HR monitor off, not including weights
plan to eat 2700-3000
Legs still feel a bit tight, and posterior chain still achey, but much less now.
Erectors a bit beat up.
Soft tissue work - heavy duty lower session
bodyweight at home without shoes = 84.5kg
BBall practice session at WLC outdoor courts - 80 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 45 min mark, plus a few dunks on 8 feet netball rim
4) halfcourt backwards running at 50% speed x 5
First warm day in a while, spring is officially here, so eventually played with my top off, to get an even tan
Courts were surprisingly less populated, guess everyone went to the beach or something....apart from some official netball games nearby
Heavy as hell today, but moved well, but legs still felt a bit tight
More explosive than I have felt in a while, but only jumping a little better than last week, and still not feeling snappy and loose yet.
Touched the bottom of 9'10" rim off a small step, so up equal to my current best there.
And top of the rim off a few steps.
Decent jumps for my current weight, but my running jump was still 4 inches lower.
Things should be better next week when I'm fully deloaded
So a did a ton of jumps today, and an Indian mother and her daughter decided to share my hoop while I did it...
That forced me to space out my jumps a bit better than I normally do.
I think I did around 40 jumps, and kept my jump height fairly consistent throughout
Both the back of my heels are pretty achey now though :/
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 - DELOAD
Deload session - either set drop, rep drop or weight drop
So the hang from the bar at the end of session no longer hurts my left shoulder.
And my bodyweight actually feels like nothing to my arms and shoulders while hanging, at least for today.
Maybe time to start doing pullups again? We shall see, I'm not in a hurry... but I want a strict muscle up to be a fairly easy thing to do when I do get back into it
------
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
Vertical wall ab wheel roll outs - pulling handles apart with hold at top x20
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
+5kg x 8 @ RPE 6
feet elevated 18 inches - explosive - BW x7 @ 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 6
Straight bar dip - BWx8 @ RPE 6
Single arm pushup - both side back to back
bar at 6th hole, 22 inches - x10 with assistance from other arm
bar at 6th hole, 22 inches - x6 @ RPE 6
AB1) High angle rows to ribcage - slight pause at bottom, explosive - barbell 20kg x12, 40kg x103
explosive
50kg 2x10 @RPE 6
C1) Barbell curl explosive - 20kg x10
25kg 2x12 @ RPE 7
C2)Muscle clean and press - no hip drive, elbows tucked 12kg x8, 20kg 2x10
Scaption raise 2.5kg plates 2x10 @RPE 7
Scarecrow into press - 40 degree chest supported- 1.25kg plates x10, 2.5kg plates x8 @RPE 8
Stretched ISO holds
Pullover across bench - 9.5kg x10, x20 + 1 min ISO
hang from bar, partially leg supported - 2x20 scap shrugs + 20 sec hang with bent knee leg raise hold
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
3300 calorie burn - according to Fitbit Charge 3, with HR monitor off, not including weights
plan to eat 2700-3000
