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1487
Progress Journals & Experimental Routines / Re: Reboot - get lean, get hops
« on: May 19, 2020, 07:14:33 am »
Tuesday 19th May 2020
Woke up early and had disturbed sleep... I have no idea why
Still don't really feel all that fresh.
Soft tissue work - just feet and calves
bodyweight at home without shoes = 80.6kg
BBall practice and jump training session at WLC outdoor courts - 1h 40 mins
8 mins dribble drills, 10 mins shooting drills
then high intensity moves, shooting and layups
Max effort Jump tests, and trick dunks on 8 feet netball rims after 30 mins
rotated sets between first 4, 1-2 mins rest
1) Continuous single leg jumps off a few steps - alternating legs x4 x 2 sets
2) Continuous backboard tap jumps in place - 2x4
3) Depth jumps off 20+ inches x 5 - 2 sets
4) Continuous approach jumps - max effort - LR plants x4 - 2 sets
5) Backwards run intervals to 90% speed - walk back to start recovery - full court x 5
6) Sprint intervals 90% speed - walk back to start recovery - full court x 7
Sissy squat - down to 5 inch step 2x20
Single leg, bent knee over toes, soleus calf raise BW 2x30
Cooldown - backwards walking up 35 degree slope - 2 mins, 2.5 mins
----
Ugh hops still down, all jumps down 1-2 inches
Left heel hurt on sprints, so will stop them for a while
===
12 hour fast - broke fast before BBall, with raw carrot/beetroot, slice of cheese and handful of nuts
3100 calorie burn for today, according to Fitbit Charge 3, with HR monitor turned off
Plan to eat 2600-2700
Woke up early and had disturbed sleep... I have no idea why
Still don't really feel all that fresh.
Soft tissue work - just feet and calves
bodyweight at home without shoes = 80.6kg
BBall practice and jump training session at WLC outdoor courts - 1h 40 mins
8 mins dribble drills, 10 mins shooting drills
then high intensity moves, shooting and layups
Max effort Jump tests, and trick dunks on 8 feet netball rims after 30 mins
rotated sets between first 4, 1-2 mins rest
1) Continuous single leg jumps off a few steps - alternating legs x4 x 2 sets
2) Continuous backboard tap jumps in place - 2x4
3) Depth jumps off 20+ inches x 5 - 2 sets
4) Continuous approach jumps - max effort - LR plants x4 - 2 sets
5) Backwards run intervals to 90% speed - walk back to start recovery - full court x 5
6) Sprint intervals 90% speed - walk back to start recovery - full court x 7
Sissy squat - down to 5 inch step 2x20
Single leg, bent knee over toes, soleus calf raise BW 2x30
Cooldown - backwards walking up 35 degree slope - 2 mins, 2.5 mins
----
Ugh hops still down, all jumps down 1-2 inches
Left heel hurt on sprints, so will stop them for a while
===
12 hour fast - broke fast before BBall, with raw carrot/beetroot, slice of cheese and handful of nuts
3100 calorie burn for today, according to Fitbit Charge 3, with HR monitor turned off
Plan to eat 2600-2700
1488
Progress Journals & Experimental Routines / Re: Reboot - get lean, get hops
« on: May 18, 2020, 04:18:55 am »
Monday 18th May 2020
Still a bit sore in lower body, upper body the usual post workout, a bit achey, but mostly in shoulder and biceps
Ran after the BBall as it rolled towards the road during BBall control drills and felt my left achilles ache :/
I opened the garage door about to go BBall/jump and saw it started to sprinkle....
Aghhh, so no BBall today. I Will shift everything back one day
This will allow me to see if a 6 day cycle with an extra days rest would work.
I suspect I will jump my best in a while tomorrow, so will take some vids
----
morning mobility work
Soft tissue work for lower body
Mobility work pre walk
---
Two leg Knee over toes soleus calf raise x30
single leg Knee over toes soleus calf raise x25
60 min walk/hike
middle of the walk - backward walking up a 20-30 degree sloped path x 2.5+ mins
Ball control drills - 16 mins
stretches
pullover stretched ISO hold on swissball - 5kg plate x 1min
incline flye stretched ISo hold on swissball - dumbbell handles x 1 min
-----
13 hour fast
3200 calorie burn according to Fitbit Charge 3 - with heart rate monitor off
plan to eat 2200
Still a bit sore in lower body, upper body the usual post workout, a bit achey, but mostly in shoulder and biceps
Ran after the BBall as it rolled towards the road during BBall control drills and felt my left achilles ache :/
I opened the garage door about to go BBall/jump and saw it started to sprinkle....
Aghhh, so no BBall today. I Will shift everything back one day
This will allow me to see if a 6 day cycle with an extra days rest would work.
I suspect I will jump my best in a while tomorrow, so will take some vids
----
morning mobility work
Soft tissue work for lower body
Mobility work pre walk
---
Two leg Knee over toes soleus calf raise x30
single leg Knee over toes soleus calf raise x25
60 min walk/hike
middle of the walk - backward walking up a 20-30 degree sloped path x 2.5+ mins
Ball control drills - 16 mins
stretches
pullover stretched ISO hold on swissball - 5kg plate x 1min
incline flye stretched ISo hold on swissball - dumbbell handles x 1 min
-----
13 hour fast
3200 calorie burn according to Fitbit Charge 3 - with heart rate monitor off
plan to eat 2200
1489
Pics, Videos, & Links / Re: Chris Staples, Tyler Currie and Anthony Hamilton vertical tests
« on: May 17, 2020, 07:10:19 am »
He hit 11' 11.5" today, 2 days post max squat
46.5 inch
46.5 inch
?hl=en
1490
Progress Journals & Experimental Routines / Re: Reboot - get lean, get hops
« on: May 17, 2020, 04:49:16 am »
Sunday 17th May 2020
Much less soreness than yesterday, and upper body not as sore as expected - still beat up a bit all over though
Top of rectus femoris/hip flexor feels strained while walking, probably due to inbetween legs stuff I did and sissy squats
left heel continues to feel better
----
morning mobility work
Mobility work pre walk
---
Ball control drills - skipped due to skin split sore in index finger from dry winter skin, want to let it heal a bit...
single leg Knee over toes soleus calf raise 2x20
64 min walk/hike
middle of the walk - backward walking up a 20-30 degree sloped path x 2.5+ mins
stretches post walk
pullover stretched ISO hold on swissball - 5kg plate x 1min
incline flye stretched ISo hold on swissball - dumbbell handles x 1 min
-----
16 hour fast
2700+ calorie burn according to Fitbit Charge 3 - with heart rate monitor off
plan to eat 2000
Much less soreness than yesterday, and upper body not as sore as expected - still beat up a bit all over though
Top of rectus femoris/hip flexor feels strained while walking, probably due to inbetween legs stuff I did and sissy squats
left heel continues to feel better
----
morning mobility work
Mobility work pre walk
---
Ball control drills - skipped due to skin split sore in index finger from dry winter skin, want to let it heal a bit...
single leg Knee over toes soleus calf raise 2x20
64 min walk/hike
middle of the walk - backward walking up a 20-30 degree sloped path x 2.5+ mins
stretches post walk
pullover stretched ISO hold on swissball - 5kg plate x 1min
incline flye stretched ISo hold on swissball - dumbbell handles x 1 min
-----
16 hour fast
2700+ calorie burn according to Fitbit Charge 3 - with heart rate monitor off
plan to eat 2000
1491
Progress Journals & Experimental Routines / Re: Reboot - get lean, get hops
« on: May 17, 2020, 04:23:37 am »
Sunday 17th May 2020
Week 39
Height - 5'8.5"
weighed - 80.4kg(+0.8 ) 177.3lbs
waist - 32 3/8 inches
hip = 38 5/8 (+1/8)
upper thigh = 24 5/8 (+1/8)
Right calf = 15 3/8 (+1/8)
Neck = 15 3/8
Wrist = 6.5
Tanita scale bodyfat% = 19.7% (-0.3)
Total loss so far - weight 23.8kg 52.5lbs Waist 11 1/8 inches BF% Tanita 11.6%
Ate 3k calories this week average, due to 2 big splurge days.....which is about where my TDEE is, and so bodyfat remained the same, but I gained muscle.
Thought my legs looked bigger especially the front part, rectus femoris, and so the measurements back that up.
Week 39
Height - 5'8.5"
weighed - 80.4kg(+0.8 ) 177.3lbs
waist - 32 3/8 inches
hip = 38 5/8 (+1/8)
upper thigh = 24 5/8 (+1/8)
Right calf = 15 3/8 (+1/8)
Neck = 15 3/8
Wrist = 6.5
Tanita scale bodyfat% = 19.7% (-0.3)
Total loss so far - weight 23.8kg 52.5lbs Waist 11 1/8 inches BF% Tanita 11.6%
Ate 3k calories this week average, due to 2 big splurge days.....which is about where my TDEE is, and so bodyfat remained the same, but I gained muscle.
Thought my legs looked bigger especially the front part, rectus femoris, and so the measurements back that up.
1492
Progress Journals & Experimental Routines / Re: Reboot - get lean, get hops
« on: May 16, 2020, 07:42:44 am »
Saturday 16th May 2020
Whooo - glutes and lower quads feel blow torched in a deep down bruised way!
Calves not far behind, but achey all over.
Quads feel so swole and dense...
Soft tissue work - upper body, and lower
bodyweight at home without shoes = ?
BBall practice session at WLC outdoor courts - 75 mins
1) 10 mins dribble drills
2) a few max effort jumps, and trick dunks on 8 feet netball rims for 30 or so mins
3) general shooting and layups with a few backboard tap power moves
Court was busy so my regular setup was jumbled.
WTF so many people now, all of the sudden, due to the virus I suspect...
Spent more time doing 8 feet rim dunks and jumping against various hoops/backboards
Hops are down as expected, but not too bad. Easy 9'9" touch off a small step and casual jump.
Left heal achey when running, but not when jumping.
---
Sit in bottom of narrow stance squat for 1min
reverse nordic type stretch - low enough to get torso/hips in a line
Sissy squat - down to 5 inch step - 2x20
Wall tibialis raise - BW 2x25
Single leg, maxed knee over toes soleus calf raise +10kg BW 2x25
backwards walking up 35 degree slope +10kg in backpack x 2 sets = 2mins, 2.5 mins
soleus calf raises still fairly easy with +10kg, might go up to 15kg next time.
stretched lower body
-----
Resistance at the outdoor courts
3 level ext rotated band pull apart - to forehead, shoulder, sternum + star drill combo - light rogue band - dual strands x 10 each, 15-20 secs rest between each axis
band curls x12 to warmup forearm tendons
Light jump stretch band, curl grip rows x12
alternating sets - 2 mins rest
Dip shrugs - on corner of railing - BW x15 @RPE 8
inverted rows - undergrip - explosive - BW+5kg 2x7, 1x8 @RPE 8
Straight bar dips - shoulder width grip to upper abs - explosive - BW+5kg x8, x9 @RPE 8
Pushups to upper abs - closegrip triangle - explosive
BW x3
floor, BW+15kg x16 @RPE 9 +1 rep
ugh these bothered my left shoulder....
stretched pecs, lats and triceps
-----
Back at home
Rotating sets between each exercise - 2 mins
High angle rows to ribcage - slight pause at bottom, explosive - barbell 20kg x12, 40kg x6, 50kg x1
explosive
50kg 2x10 @RPE 9 (+1 rep) - time to increase the weight
vertical wall ab wheel roll outs - pulling handles apart x20 with hold at top
straight arm side plank, with scapular protraction/retraction
against object, Body at 45 degrees - x5
on 24 inch object - body at 30 degrees - x27
45 degrees x23
Rotating sets between each exercise - 2 mins
Barbell curl explosive - 20kg x6, 25kg x1, 25kg x15, x14 @RPE 9.5 (+1 rep on first set)
Wooo, goal achieved, now onto 50% bodyweight for 10 reps!
Hard to believe a few weeks back 25kg was heavy and hard, and now it's "nuthing but a peanut", and it's quite noticeable in everyday life and other movements when picking things.
So my current setup is surfing the SRA curve perfectly.
And yeah my biceps have gotten bigger :p
Prone trap front raise 45 degree incline, hold at top, controlled eccentric - plates 1.25kg x10,
with 3 count hold at top - 2.5kg 2x12 @ RPE 8
Plank scapular pushup - externally rotated arms BW x42
Single arm overhead press - max extension - neutral grip
5kg plate held at bottom handle for max instability - 3 count hold at top x15
7kg dumbbell - 3 count hold at top x10
I might start doing a 5kg plate more often and maybe it might help my left shoulder like backwards walking up a slope did for my left knee.
Strengthening and pumping blood in there.
7kg feels a bit dicey on the left side, but easy for the right.
W band pull aparts short light Rogue band with a hold x22
Pullover stretched ISO hold across bench - straight armed - 5kg plate x 1min
Incline flye stretched ISO hold 45 degrees, straight armed - 2.5kg plate x 1min
Incline bench - reverse grip 2hands holding 7kg dumbbell x 25
nice pec pump and no shoulder pain
stretch
---
12 hour fast - broke fast before BBall - a bit of raw carrot/beetroot and a slice of cheese, and nuts
3500 calorie burn - according to Fitbit Charge 3, not including weights
Plan to eat 2600
Whooo - glutes and lower quads feel blow torched in a deep down bruised way!
Calves not far behind, but achey all over.
Quads feel so swole and dense...
Soft tissue work - upper body, and lower
bodyweight at home without shoes = ?
BBall practice session at WLC outdoor courts - 75 mins
1) 10 mins dribble drills
2) a few max effort jumps, and trick dunks on 8 feet netball rims for 30 or so mins
3) general shooting and layups with a few backboard tap power moves
Court was busy so my regular setup was jumbled.
WTF so many people now, all of the sudden, due to the virus I suspect...
Spent more time doing 8 feet rim dunks and jumping against various hoops/backboards
Hops are down as expected, but not too bad. Easy 9'9" touch off a small step and casual jump.
Left heal achey when running, but not when jumping.
---
Sit in bottom of narrow stance squat for 1min
reverse nordic type stretch - low enough to get torso/hips in a line
Sissy squat - down to 5 inch step - 2x20
Wall tibialis raise - BW 2x25
Single leg, maxed knee over toes soleus calf raise +10kg BW 2x25
backwards walking up 35 degree slope +10kg in backpack x 2 sets = 2mins, 2.5 mins
soleus calf raises still fairly easy with +10kg, might go up to 15kg next time.
stretched lower body
-----
Resistance at the outdoor courts
3 level ext rotated band pull apart - to forehead, shoulder, sternum + star drill combo - light rogue band - dual strands x 10 each, 15-20 secs rest between each axis
band curls x12 to warmup forearm tendons
Light jump stretch band, curl grip rows x12
alternating sets - 2 mins rest
Dip shrugs - on corner of railing - BW x15 @RPE 8
inverted rows - undergrip - explosive - BW+5kg 2x7, 1x8 @RPE 8
Straight bar dips - shoulder width grip to upper abs - explosive - BW+5kg x8, x9 @RPE 8
Pushups to upper abs - closegrip triangle - explosive
BW x3
floor, BW+15kg x16 @RPE 9 +1 rep
ugh these bothered my left shoulder....
stretched pecs, lats and triceps
-----
Back at home
Rotating sets between each exercise - 2 mins
High angle rows to ribcage - slight pause at bottom, explosive - barbell 20kg x12, 40kg x6, 50kg x1
explosive
50kg 2x10 @RPE 9 (+1 rep) - time to increase the weight
vertical wall ab wheel roll outs - pulling handles apart x20 with hold at top
straight arm side plank, with scapular protraction/retraction
against object, Body at 45 degrees - x5
on 24 inch object - body at 30 degrees - x27
45 degrees x23
Rotating sets between each exercise - 2 mins
Barbell curl explosive - 20kg x6, 25kg x1, 25kg x15, x14 @RPE 9.5 (+1 rep on first set)
Wooo, goal achieved, now onto 50% bodyweight for 10 reps!
Hard to believe a few weeks back 25kg was heavy and hard, and now it's "nuthing but a peanut", and it's quite noticeable in everyday life and other movements when picking things.
So my current setup is surfing the SRA curve perfectly.
And yeah my biceps have gotten bigger :p
Prone trap front raise 45 degree incline, hold at top, controlled eccentric - plates 1.25kg x10,
with 3 count hold at top - 2.5kg 2x12 @ RPE 8
Plank scapular pushup - externally rotated arms BW x42
Single arm overhead press - max extension - neutral grip
5kg plate held at bottom handle for max instability - 3 count hold at top x15
7kg dumbbell - 3 count hold at top x10
I might start doing a 5kg plate more often and maybe it might help my left shoulder like backwards walking up a slope did for my left knee.
Strengthening and pumping blood in there.
7kg feels a bit dicey on the left side, but easy for the right.
W band pull aparts short light Rogue band with a hold x22
Pullover stretched ISO hold across bench - straight armed - 5kg plate x 1min
Incline flye stretched ISO hold 45 degrees, straight armed - 2.5kg plate x 1min
Incline bench - reverse grip 2hands holding 7kg dumbbell x 25
nice pec pump and no shoulder pain
stretch
---
12 hour fast - broke fast before BBall - a bit of raw carrot/beetroot and a slice of cheese, and nuts
3500 calorie burn - according to Fitbit Charge 3, not including weights
Plan to eat 2600
1493
Pics, Videos, & Links / Re: jump videos and photos
« on: May 15, 2020, 09:46:01 am »
The weightlifter from that old vid doing straight leg box jumps
he squats about 170kg and weighs around 58kg
<a href="http://www.youtube.com/watch?v=Zg2Z1pusas8" target="_blank">http://www.youtube.com/watch?v=Zg2Z1pusas8</a>
he squats about 170kg and weighs around 58kg
?hl=en
1494
Progress Journals & Experimental Routines / Re: Reboot - get lean, get hops
« on: May 15, 2020, 07:03:21 am »
Friday 15th May 2020
Achey all over, but seems less than usual for post lower.
Glutes way more sore than before.
Plus calves, VMO and abs the next more noticable.
left heel feels a lot better, and even better after my knee over toes calf raises today
----
morning mobility work
Mobility work pre walk
---
Ball control drills - skipped due to rain
single leg Knee over toes soleus calf raise 2x20
56 min walk/hike
middle of the walk - backward walking up a 20-30 degree sloped path x 2.5+ mins
stretches post walk
pullover stretched ISO hold on swissball - 5kg plate x 1min
-----
16 hour fast
2700 calorie burn according to Fitbit Charge 3 - with heart rate monitor off
ate 2300
Achey all over, but seems less than usual for post lower.
Glutes way more sore than before.
Plus calves, VMO and abs the next more noticable.
left heel feels a lot better, and even better after my knee over toes calf raises today
----
morning mobility work
Mobility work pre walk
---
Ball control drills - skipped due to rain
single leg Knee over toes soleus calf raise 2x20
56 min walk/hike
middle of the walk - backward walking up a 20-30 degree sloped path x 2.5+ mins
stretches post walk
pullover stretched ISO hold on swissball - 5kg plate x 1min
-----
16 hour fast
2700 calorie burn according to Fitbit Charge 3 - with heart rate monitor off
ate 2300
1495
Progress Journals & Experimental Routines / Re: Reboot - get lean, get hops
« on: May 15, 2020, 01:39:05 am »
dang, I was just thinking... since I train in my garage... why don't I use my car to hook my feet under to do Nordic Curls...!!
Can probably also rig up bands under the front bonnet for assistance as well
ok this will save me so much time, as setting up a barbell to do it takes quite a bit of time
Can probably also rig up bands under the front bonnet for assistance as well
ok this will save me so much time, as setting up a barbell to do it takes quite a bit of time
1496
Progress Journals & Experimental Routines / Re: Reboot - get lean, get hops
« on: May 14, 2020, 09:02:16 am »
Thursday 14th May 2020
Slightly tired from yesterday. Achey but no major DOMs.
Back of left heel sore when walking.
bodyweight at home without shoes = 81kg in winter clothing
Home - Week 4 - Lower body B - LIGHT session
5 min Walk, and some backwards walking to warmup.
peterson setups BW x12
supported ATG split squat BW x10
Goblet squat 12kg x 10
High hang Power cleans
Done inbetween early squat warm up sets
clean complex 20kg x8,
first rep power cleaned from floor - 40kg x4, 50kg 2x4, 55kg x4, 50kg x4
55kg feels a little bit too heavy after the 3rd rep.
facing down slope of garage, barefeet/socks
Safety Squat Bar (Verve Elite SSB) squat - PAUSED, explosive (28kg bar+2kg) x 8, 50kg x8, 70kg x5, 85kg x3, 95kg x1, 105kg x1, 115kg x1
117.5kg x1 @RPE 8 PR! +2.5kg
67.5% of e1RM - 4+ mins rest
controlled down, PAUSED, Explosive 82.5kg 2x7
rest 7 mins
AMRAP - regular repped - 110kg x6 @ RPE9.5 = 130+kg e1RM
AMRAP - paused - 82.5kg x 14 @RPE 9
115kg single felt easy, so I tried 117.5kg and it felt the same!
Should have jumped to 120kg straight away, oh well, next time I will.
Upper back rounded quite a bit on the last 2 reps of the 110kg x6 set - just SSB things when fatigue sets in
By the way the two sets with 82.5kg felt, there is no way I can get over 10 reps, but once again it shows how hard it is to judge reps in reserve with squats.... I got 14 reps with it and that's after repping out 110kg!
paused AMRAP with 82.5kg x14, suggests a 125kg paused e1RM...
Anyway it's time to get my legs bigger and stronger - goal is 150kg x8 on SSB
To get from where I am to there, I'm gonna need to get my legs at least an inch bigger of fast twitch fiber growth
I just don't see neural adaption getting me there...
This group in Oly shoes - alternating sets 2 mins rest
Wall tib raise - body at 40 degree angle - in oly shoes BWx2, x12 @RPE 10, x9 @RPE 9
RDL - to mid shin - hook gripped same loads and reps as main squat - 60kg x5, 82.5kg explosive 2x10 @ RPE 8
SSB single leg calf raise - arm supported - both sides back to back -
1 inch elevation - 70kg x3, 90kg x11 @RPE9
4 inch elevation - maxed ROM - 55kg x10 @RPE9
facing down slope of garage
SSB split squat - front foot elevated 3 inches - same side hand on rack oly shoes, 2min rest between each side -
40kg x10, 50kg x5, 60kg x3
paused - 70kg x10 @ RPE 9
starting to feel dangerous at these loads, so I might change to another single leg exercise
SSB Knee over toes soleus calf raise - oly shoes 40kg x16 @ RPE 9
AB wheel rollouts - on feet, straight legs
partial range to wall - BW 2x8 @RPE 9
using a wall to stop the wheel when my torso and arm position is in the top pushup position - reversing is the hardest part so this helps make it a big easier
facing up slope of garage
Nordic curl - natural GHR hands assisted - resisting eccentric until 50%, non assisted in top third BW x7 x6
Jefferson curl 5kg plate x10
===
14 hour fast - Broke fast before weights with raw carrot/beetroot, slice of cheese and a handful of pistachio nuts
3000 calorie burn for today, according to Fitbit Charge 3, not including weights
plan to eat 2600-2700
Slightly tired from yesterday. Achey but no major DOMs.
Back of left heel sore when walking.
bodyweight at home without shoes = 81kg in winter clothing
Home - Week 4 - Lower body B - LIGHT session
5 min Walk, and some backwards walking to warmup.
peterson setups BW x12
supported ATG split squat BW x10
Goblet squat 12kg x 10
High hang Power cleans
Done inbetween early squat warm up sets
clean complex 20kg x8,
first rep power cleaned from floor - 40kg x4, 50kg 2x4, 55kg x4, 50kg x4
55kg feels a little bit too heavy after the 3rd rep.
facing down slope of garage, barefeet/socks
Safety Squat Bar (Verve Elite SSB) squat - PAUSED, explosive (28kg bar+2kg) x 8, 50kg x8, 70kg x5, 85kg x3, 95kg x1, 105kg x1, 115kg x1
117.5kg x1 @RPE 8 PR! +2.5kg
67.5% of e1RM - 4+ mins rest
controlled down, PAUSED, Explosive 82.5kg 2x7
rest 7 mins
AMRAP - regular repped - 110kg x6 @ RPE9.5 = 130+kg e1RM
AMRAP - paused - 82.5kg x 14 @RPE 9
115kg single felt easy, so I tried 117.5kg and it felt the same!
Should have jumped to 120kg straight away, oh well, next time I will.
Upper back rounded quite a bit on the last 2 reps of the 110kg x6 set - just SSB things when fatigue sets in
By the way the two sets with 82.5kg felt, there is no way I can get over 10 reps, but once again it shows how hard it is to judge reps in reserve with squats.... I got 14 reps with it and that's after repping out 110kg!
paused AMRAP with 82.5kg x14, suggests a 125kg paused e1RM...
Anyway it's time to get my legs bigger and stronger - goal is 150kg x8 on SSB
To get from where I am to there, I'm gonna need to get my legs at least an inch bigger of fast twitch fiber growth
I just don't see neural adaption getting me there...
This group in Oly shoes - alternating sets 2 mins rest
Wall tib raise - body at 40 degree angle - in oly shoes BWx2, x12 @RPE 10, x9 @RPE 9
RDL - to mid shin - hook gripped same loads and reps as main squat - 60kg x5, 82.5kg explosive 2x10 @ RPE 8
SSB single leg calf raise - arm supported - both sides back to back -
1 inch elevation - 70kg x3, 90kg x11 @RPE9
4 inch elevation - maxed ROM - 55kg x10 @RPE9
facing down slope of garage
SSB split squat - front foot elevated 3 inches - same side hand on rack oly shoes, 2min rest between each side -
40kg x10, 50kg x5, 60kg x3
paused - 70kg x10 @ RPE 9
starting to feel dangerous at these loads, so I might change to another single leg exercise
SSB Knee over toes soleus calf raise - oly shoes 40kg x16 @ RPE 9
AB wheel rollouts - on feet, straight legs
partial range to wall - BW 2x8 @RPE 9
using a wall to stop the wheel when my torso and arm position is in the top pushup position - reversing is the hardest part so this helps make it a big easier
facing up slope of garage
Nordic curl - natural GHR hands assisted - resisting eccentric until 50%, non assisted in top third BW x7 x6
Jefferson curl 5kg plate x10
===
14 hour fast - Broke fast before weights with raw carrot/beetroot, slice of cheese and a handful of pistachio nuts
3000 calorie burn for today, according to Fitbit Charge 3, not including weights
plan to eat 2600-2700
1497
Progress Journals & Experimental Routines / Re: Reboot - get lean, get hops
« on: May 13, 2020, 04:14:15 am »
Wednesday 13th May 2020
Feeling better than yesterday, much less soreness, but could use another day of recovery
Also woke up early again :/
Soft tissue work for lower body
bodyweight at home without shoes = 79.6kg
BBall practice and jump training session at WLC outdoor courts - 1h 30 mins
12 mins dribble drills, 10 mins shooting drills
then high intensity moves, shooting and layups
Max effort Jump tests, and trick dunks on 8 feet netball rims after 40 mins
rotated sets between first 4, 2 mins rest
1) Continuous single leg jumps off a few steps - alternating legs x4 x 2 sets
2) Continuous approach jumps - max effort - alternating RL and LR plants x3 - 2 sets
3) Continuous backboard tap jumps in place - 2x4
4) Pogos 2x5
6) Backwards run intervals to 90% speed - walk back to start recovery - - halfcourt x 5
7) Sprint intervals 90% speed - walk back to start recovery - full court x 5
Sissy squat - down to 5 inch step x20
Single leg, bent knee over toes, soleus calf raise BW x25
Cooldown - backwards walking up 35 degree slope - 2 mins, 2.5 mins
----
Disappointed in my running jump today, still only touching 9'10" rim :/
Small half inch gains on paused and standing vertical though, 27.5 and 28.5 inches
Big gain on running 1 leg jump off left - 9'6+" touch = 27 inches +3 inches
Just about the same as my paused vertical.
Since I rarely practice it at max effort, I'll put it down to being a little lighter/leaner, stronger feet/calves and the recently introduced Nordic curl
It sometimes hurts my left knee, but no issues today.
Didn't have much energy left by the time I got to the organized jumps and sprints.
So only 2 sets of each. Quality and effort was not good.
back of both heels and bottom of right foot started to ache - need more foot and calf strength
===
12 hour fast - broke fast before BBall, with raw carrot/beetroot, slice of cheese and handful of nuts
3100+ calorie burn for today, according to Fitbit Charge 3, with HR monitor turned off
ate 4900...
Feeling better than yesterday, much less soreness, but could use another day of recovery
Also woke up early again :/
Soft tissue work for lower body
bodyweight at home without shoes = 79.6kg
BBall practice and jump training session at WLC outdoor courts - 1h 30 mins
12 mins dribble drills, 10 mins shooting drills
then high intensity moves, shooting and layups
Max effort Jump tests, and trick dunks on 8 feet netball rims after 40 mins
rotated sets between first 4, 2 mins rest
1) Continuous single leg jumps off a few steps - alternating legs x4 x 2 sets
2) Continuous approach jumps - max effort - alternating RL and LR plants x3 - 2 sets
3) Continuous backboard tap jumps in place - 2x4
4) Pogos 2x5
6) Backwards run intervals to 90% speed - walk back to start recovery - - halfcourt x 5
7) Sprint intervals 90% speed - walk back to start recovery - full court x 5
Sissy squat - down to 5 inch step x20
Single leg, bent knee over toes, soleus calf raise BW x25
Cooldown - backwards walking up 35 degree slope - 2 mins, 2.5 mins
----
Disappointed in my running jump today, still only touching 9'10" rim :/
Small half inch gains on paused and standing vertical though, 27.5 and 28.5 inches
Big gain on running 1 leg jump off left - 9'6+" touch = 27 inches +3 inches
Just about the same as my paused vertical.
Since I rarely practice it at max effort, I'll put it down to being a little lighter/leaner, stronger feet/calves and the recently introduced Nordic curl
It sometimes hurts my left knee, but no issues today.
Didn't have much energy left by the time I got to the organized jumps and sprints.
So only 2 sets of each. Quality and effort was not good.
back of both heels and bottom of right foot started to ache - need more foot and calf strength
===
12 hour fast - broke fast before BBall, with raw carrot/beetroot, slice of cheese and handful of nuts
3100+ calorie burn for today, according to Fitbit Charge 3, with HR monitor turned off
ate 4900...
1498
Pics, Videos, & Links / Re: Chris Staples, Tyler Currie and Anthony Hamilton vertical tests
« on: May 12, 2020, 09:31:22 pm »Anyone surprised by Rivera's 33" standing vert? Is he underselling himself cause I thought he'd be higher than that.
As a side note on verts I was watching this on the weekend. Check out the 11min mark where they test themselves on a jump mat. Both 35" plus. Kind of surprising even though Matt is a former national triple jumper so definitely has the right capabiliites. And yeah I know, both on gear but whatever.<a href="http://www.youtube.com/watch?v=P3eXtZLAe6s" target="_blank">http://www.youtube.com/watch?v=P3eXtZLAe6s</a>
That guy has a pretty big squat as well, and fairly lean, so potential is there
1499
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: May 12, 2020, 09:28:20 pm »
What a re your thoughts on jefferson curls?
Are they safe for the lower back?
I have tried it a few times with a 20kg bar
Are they safe for the lower back?
I have tried it a few times with a 20kg bar
1500
Progress Journals & Experimental Routines / Re: Reboot - get lean, get hops
« on: May 12, 2020, 07:49:34 am »
Tuesday 12th May 2020
Woke up early and could not get back to deep sleep
Whole body has deep down aches, but not like the usual DOMs.
Upper back, abs, calves, VMO and hips especially
Thankfully I don't feel drained.
----
morning mobility work
Mobility work pre walk
---
Ball control drills - 17 mins
60 min walk/hike
middle of the walk - backward walking up a 20-30 degree sloped path x 2.5+ mins
stretches post walk
pullover stretched ISO hold on swissball - 5kg plate x 1min
-----
16 hour fast
3100 calorie burn according to Fitbit Charge 3 - with heart rate monitor off
plan to eat 2000-2200
Woke up early and could not get back to deep sleep
Whole body has deep down aches, but not like the usual DOMs.
Upper back, abs, calves, VMO and hips especially
Thankfully I don't feel drained.
----
morning mobility work
Mobility work pre walk
---
Ball control drills - 17 mins
60 min walk/hike
middle of the walk - backward walking up a 20-30 degree sloped path x 2.5+ mins
stretches post walk
pullover stretched ISO hold on swissball - 5kg plate x 1min
-----
16 hour fast
3100 calorie burn according to Fitbit Charge 3 - with heart rate monitor off
plan to eat 2000-2200