1531
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1532
Progress Journals & Experimental Routines / Re: Reboot - get lean, get hops
« on: April 28, 2020, 05:41:33 am »
Tuesday 28th April 2020
I woke up early again, and felt my whole lower body was still fairly sore...lower back was also still pretty sore
So I knew it was not a good sign for today.
Soft tissue work for lower body
bodyweight at home without shoes = 80+kg
BBall practice session at WLC outdoor courts - 1h 30 mins
10 mins dribble drills, 10 mins shooting drills
then low to mid intensity moves, shooting and layups
When I was warming up I could tell my body was dead..
The dribbling drills felt terrible and I had no intensity doing them like I normally do.
Anything faster than a walk felt uncomfortable
In no mood to jump, plus when I tried I bricked quite a few dunk attempts on the 8 feet netball rims... :/
Looks my battery is dead - the signs were there from the last few days of feeling drained after training sessions, and not enough sleep to recharge.
Plus the sores, raw skinless bits on my outer toe on both feet don't help when moving around in shoes.
So I took it fairly easy and just mostly shot jumpers/ threes, instead of the sets of jumping I would normally do - a bit of a deload
Gonna get a good night's rest and hope of a good squat session tomorrow.
===
12 hour fast - broke fast before BBall
3200 calorie burn for today, according to Fitbit Charge 3, with HR monitor turned off
plan to eat 2000-2300
I woke up early again, and felt my whole lower body was still fairly sore...lower back was also still pretty sore
So I knew it was not a good sign for today.
Soft tissue work for lower body
bodyweight at home without shoes = 80+kg
BBall practice session at WLC outdoor courts - 1h 30 mins
10 mins dribble drills, 10 mins shooting drills
then low to mid intensity moves, shooting and layups
When I was warming up I could tell my body was dead..
The dribbling drills felt terrible and I had no intensity doing them like I normally do.
Anything faster than a walk felt uncomfortable
In no mood to jump, plus when I tried I bricked quite a few dunk attempts on the 8 feet netball rims... :/
Looks my battery is dead - the signs were there from the last few days of feeling drained after training sessions, and not enough sleep to recharge.
Plus the sores, raw skinless bits on my outer toe on both feet don't help when moving around in shoes.
So I took it fairly easy and just mostly shot jumpers/ threes, instead of the sets of jumping I would normally do - a bit of a deload
Gonna get a good night's rest and hope of a good squat session tomorrow.
===
12 hour fast - broke fast before BBall
3200 calorie burn for today, according to Fitbit Charge 3, with HR monitor turned off
plan to eat 2000-2300
1533
Strength, Power, Reactivity, & Speed Discussion / Re: Ben Patrick (Knees Over Toes Guy) podcast
« on: April 28, 2020, 05:16:49 am »
My knees feel pretty good now from his ideas - I do my own take on them like backwards walking up a 30-40 degree slope for 2-3 mins everyday.
My left knee has cartilage damage but it no longer hurts when I squat or jump.
Legs just feel so strong all round, when causally getting off a chair/ground on the balls of my foot with knees well over toes - something I used to dread doing!
So have my ankles - it took time but it did improve from ankle circles, wall tib raises, and general mobility work
The scar tissue eventually breaks up and goes away
I'm 49 years old and believe my best is yet to come - just by being able to train and jump on a consistent basis without pain, or fear of it!
When you get to my age, most people are just too broken down to do anything like this
It's just my left shoulder - I need something like this for my left shoulder
It has improved from all the stuff I do, but it's a lot of guess work
My left knee has cartilage damage but it no longer hurts when I squat or jump.
Legs just feel so strong all round, when causally getting off a chair/ground on the balls of my foot with knees well over toes - something I used to dread doing!
So have my ankles - it took time but it did improve from ankle circles, wall tib raises, and general mobility work
The scar tissue eventually breaks up and goes away
I'm 49 years old and believe my best is yet to come - just by being able to train and jump on a consistent basis without pain, or fear of it!
When you get to my age, most people are just too broken down to do anything like this
It's just my left shoulder - I need something like this for my left shoulder
It has improved from all the stuff I do, but it's a lot of guess work
1534
Progress Journals & Experimental Routines / Re: Reboot - get lean, get hops
« on: April 27, 2020, 08:25:59 am »
Monday 27th April 2020
A little tired but not too bad. Upper body is not all that sore as well, mostly pecs and biceps.
But my lower back is still pretty sore!
This morning was the first time in a while my rear heels/achilles did not feel sore when getting out of bed and walking!
So yesterday was the first time I did wall tib raises after BBall, as per Ben Patrick (kneeovertoes guy)
It's normally done for shin splints, but the tibs are directly opposite the achilles, and the exercise also massages and pressure the heel
And I also do a lot of heel raise/calf raise rocking every day, and ankle circles.
Also greatly improved my tib ROM recently - can touch my heel to butt now
It's not uncommon for weakness and tightness on the opposite side of a limb to cause issues to the other side... so it makes sense
----
morning mobility work
Mobility work pre walk, stretches post walk
---
Ball control drills - 15mins or so
55 min walk/hike
middle of the walk - backward walking up a 20-30 degree sloped path x 2.5+ mins
-----
16 hour fast
2900+ calorie burn according to Fitbit Charge 3 - with heart rate monitor off
ate 2300
A little tired but not too bad. Upper body is not all that sore as well, mostly pecs and biceps.
But my lower back is still pretty sore!
This morning was the first time in a while my rear heels/achilles did not feel sore when getting out of bed and walking!
So yesterday was the first time I did wall tib raises after BBall, as per Ben Patrick (kneeovertoes guy)
It's normally done for shin splints, but the tibs are directly opposite the achilles, and the exercise also massages and pressure the heel
And I also do a lot of heel raise/calf raise rocking every day, and ankle circles.
Also greatly improved my tib ROM recently - can touch my heel to butt now
It's not uncommon for weakness and tightness on the opposite side of a limb to cause issues to the other side... so it makes sense
----
morning mobility work
Mobility work pre walk, stretches post walk
---
Ball control drills - 15mins or so
55 min walk/hike
middle of the walk - backward walking up a 20-30 degree sloped path x 2.5+ mins
-----
16 hour fast
2900+ calorie burn according to Fitbit Charge 3 - with heart rate monitor off
ate 2300
1535
Progress Journals & Experimental Routines / Re: Party's Over!
« on: April 27, 2020, 08:08:13 am »
For what it's worth
I found doing high rep wall tib raises helped my heel/achilles tendon aches - especially since I started doing them right after the activity that might cause them to hurt - when cooling down stretching etc
It's normally done for shin splints, but the tibs are directly opposite the achilles, and the exercise also massages and pressure the heel
And I also do a lot of heel raise/calf raise rocking every day, and ankle circles.
Also greatly improved my tib ROM recently - can touch my heel to butt now
It's not uncommon for weakness and tightness on the opposite side of a limb to cause issues to the other side
worth a shot
I found doing high rep wall tib raises helped my heel/achilles tendon aches - especially since I started doing them right after the activity that might cause them to hurt - when cooling down stretching etc
It's normally done for shin splints, but the tibs are directly opposite the achilles, and the exercise also massages and pressure the heel
And I also do a lot of heel raise/calf raise rocking every day, and ankle circles.
Also greatly improved my tib ROM recently - can touch my heel to butt now
It's not uncommon for weakness and tightness on the opposite side of a limb to cause issues to the other side
worth a shot
1536
Progress Journals & Experimental Routines / Re: Reboot - get lean, get hops
« on: April 26, 2020, 05:13:54 am »
Sunday 26th April 2020
Dang lower back is pretty sore today, talk about delayed soreness!
Felt some odd strains and niggles in my hamstrings at various times the past day or so - dang Nordic curls...
Actually my whole body is still fairly sore.
Soft tissue work for whole body
bodyweight at home without shoes = 80.6kg
BBall practice session at WLC outdoor courts - 60 mins
1) 10 mins dribble drills, 10 mins shooting drills, then high intensity moves, shooting and layups
2) from 40 mins on - max effort jumps, and a few trick dunks on 8 feet netball rims
Despite the poor sleep the last 2 days, the soreness and a bit heavy feeling in the legs I jumped pretty well today.
Just as high as my current highest... maybe even a little better on approach jumps, as I can almost curl my fingers over the top of the 9'10" rim
Hopefully in 2 days when I freshen up I can gain at least another inch...
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, 10 secs rest between each axis
band curls x12 to warmup forearm tendons
Light jump stretch band, curl grip rows x10
alternating sets - 2 mins rest
Dip shrugs - on corner of railing - BW x16 @RPE 7
inverted rows - undergrip - explosive - BW+5kg 3x7 @RPE 7
Straight bar dips - shoulder width grip to upper abs - explosive - BW+5kg 2x8 @RPE 7
Pushups to upper abs - closegrip - explosive
floor, BW+15kg x12 @RPE 9
floor, BW+15kg x9 @RPE 9
stretched pecs, lats and triceps
Wall tibialis raise body at 40 degree angle, only shoulder contact - BW 2x25
backwards walking up 35 degree slope - 2 sets = 2mins, 2.5 mins
-----
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 2x6 @RPE 9 (+2.5kg, -4 reps)
45kg x8 @RPE 8
vertical wall ab wheel roll outs - pulling handles apart 2x12, 2x30 with hold at top
straight arm side plank, with scapular protraction/retraction
against wall Body at 80 degrees - 1x12
on low object - body at 45 degrees - x20, x22
W band pull aparts short Rogue light band 2x20
Barbell curl explosive - 20kg x6, 25kg x1, 25kg 2x11 @RPE 9 (+1 rep each set)
Plank scapular pushup BW x20
stretch
nice gains all round.
---
14 hour fast - broke fast before BBall - a bit of raw carrot/beetroot and a slice of cheese
3000+ calorie burn - according to Fitbit Charge 3, not including weights
ate 2800+
Dang lower back is pretty sore today, talk about delayed soreness!
Felt some odd strains and niggles in my hamstrings at various times the past day or so - dang Nordic curls...
Actually my whole body is still fairly sore.
Soft tissue work for whole body
bodyweight at home without shoes = 80.6kg
BBall practice session at WLC outdoor courts - 60 mins
1) 10 mins dribble drills, 10 mins shooting drills, then high intensity moves, shooting and layups
2) from 40 mins on - max effort jumps, and a few trick dunks on 8 feet netball rims
Despite the poor sleep the last 2 days, the soreness and a bit heavy feeling in the legs I jumped pretty well today.
Just as high as my current highest... maybe even a little better on approach jumps, as I can almost curl my fingers over the top of the 9'10" rim
Hopefully in 2 days when I freshen up I can gain at least another inch...
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, 10 secs rest between each axis
band curls x12 to warmup forearm tendons
Light jump stretch band, curl grip rows x10
alternating sets - 2 mins rest
Dip shrugs - on corner of railing - BW x16 @RPE 7
inverted rows - undergrip - explosive - BW+5kg 3x7 @RPE 7
Straight bar dips - shoulder width grip to upper abs - explosive - BW+5kg 2x8 @RPE 7
Pushups to upper abs - closegrip - explosive
floor, BW+15kg x12 @RPE 9
floor, BW+15kg x9 @RPE 9
stretched pecs, lats and triceps
Wall tibialis raise body at 40 degree angle, only shoulder contact - BW 2x25
backwards walking up 35 degree slope - 2 sets = 2mins, 2.5 mins
-----
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 2x6 @RPE 9 (+2.5kg, -4 reps)
45kg x8 @RPE 8
vertical wall ab wheel roll outs - pulling handles apart 2x12, 2x30 with hold at top
straight arm side plank, with scapular protraction/retraction
against wall Body at 80 degrees - 1x12
on low object - body at 45 degrees - x20, x22
W band pull aparts short Rogue light band 2x20
Barbell curl explosive - 20kg x6, 25kg x1, 25kg 2x11 @RPE 9 (+1 rep each set)
Plank scapular pushup BW x20
stretch
nice gains all round.
---
14 hour fast - broke fast before BBall - a bit of raw carrot/beetroot and a slice of cheese
3000+ calorie burn - according to Fitbit Charge 3, not including weights
ate 2800+
1537
Progress Journals & Experimental Routines / Re: Reboot - get lean, get hops
« on: April 26, 2020, 04:45:47 am »
Sunday 26th April 2020
Week 36
Height - 5'8.5"
weighed - 80.1kg(-0.7 ) 176.6lbs
waist - 32.75 (-0.25) inches
hip = 38.75 (+0.25)
upper thigh = 24.5
Right calf = 15.25
Neck = 15 3/8 (+1/8)
Wrist = 6.5
Tanita scale bodyfat% = 19.4(-0.1)
Total loss so far - weight 24.1kg 53lbs Waist 10.75 inches BF% Tanita 11.9%
Averaged 2580 calories this week, and I do look leaner.
While my measurements and strength gains say I gained a bit of muscle at the same time
Week 36
Height - 5'8.5"
weighed - 80.1kg(-0.7 ) 176.6lbs
waist - 32.75 (-0.25) inches
hip = 38.75 (+0.25)
upper thigh = 24.5
Right calf = 15.25
Neck = 15 3/8 (+1/8)
Wrist = 6.5
Tanita scale bodyfat% = 19.4(-0.1)
Total loss so far - weight 24.1kg 53lbs Waist 10.75 inches BF% Tanita 11.9%
Averaged 2580 calories this week, and I do look leaner.
While my measurements and strength gains say I gained a bit of muscle at the same time
1538
Progress Journals & Experimental Routines / Re: Reboot - get lean, get hops
« on: April 25, 2020, 09:22:03 am »
Saturday 25th April 2020
Feel a bit drained today - didn't get much sleep last night, so that may be a factor.
Whole upper body is pretty sore. Hamstrings, and calve sthe most sore, followed by erectors.
Quads not all that sore, and feel quite lively - due to not going near failure, with mostly sub-maximal explosive work.
VMO feels beefy.
Hopefully that means I jump decent tomorrow
----
morning mobility work
Mobility work pre walk, stretches post walk
---
Ball control drills - 15mins or so
68 min walk/hike
middle of the walk - backward walking up a 20-30 degree sloped path x 2.5+ mins
-----
14 hour fast
2800+ calorie burn according to Fitbit Charge 3 - with heart rate monitor off
Ate 2100+
Feel a bit drained today - didn't get much sleep last night, so that may be a factor.
Whole upper body is pretty sore. Hamstrings, and calve sthe most sore, followed by erectors.
Quads not all that sore, and feel quite lively - due to not going near failure, with mostly sub-maximal explosive work.
VMO feels beefy.
Hopefully that means I jump decent tomorrow
----
morning mobility work
Mobility work pre walk, stretches post walk
---
Ball control drills - 15mins or so
68 min walk/hike
middle of the walk - backward walking up a 20-30 degree sloped path x 2.5+ mins
-----
14 hour fast
2800+ calorie burn according to Fitbit Charge 3 - with heart rate monitor off
Ate 2100+
1539
Progress Journals & Experimental Routines / Re: Reboot - get lean, get hops
« on: April 24, 2020, 09:31:00 am »
Tuesday 14th April 2020
Feel a bit stale from yesterday.
Sore abs, hammies, calves and erectors - probably from sprints.
I did noticed how hard my abs were working on the continuous approach jumps as well.
Despite this felt pretty strong today
bodyweight at home without shoes = 80.8kg
Back at home - Lower body B - LIGHT session
5min 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
20kg x8, 40kg 3x4
facing down slope of garage, barefeet/socks
Safety Squat Bar (Verve SSB) squat - PAUSED, explosive (28kg bar+2kg) x 8, 50kg x5, 70kg x3, 85kg x2, 95kg x1, 105kg x1
110kg x1 @RPE 8 PR by default! +5kg
65% of e1RM - 3+ mins rest
PAUSED, Explosive. Set goal = 5, with 5 reps in reserve on last set
80kg x6 -- felt a little too heavy/slow
77.5kg 4x6
felt good, getting stronger
Paused SSB 1RM is probably around 120-125kg
This group in Oly shoes - alternating sets 2 mins rest
Kettlebell swing onto toes 24kg x12, x10
Wall tib raise - body at 40 degree angle - in oly shoes BWx2, x9 @RPE 10, x7 @RPE 9
RDL - to mid shin - hook gripped 50kg x3, 80kg explosive 3x6 @ RPE 7
SSB single leg calf raise - arm supported - both sides back to back - on 1 inch elevation - controlled eccentric, 70kg x3, 85kg 2x11 @RPE9
facing down slope of garage
SSB split squat, calf raise combo - front foot elevated 6 inches - same side hand on rack oly shoes, 2min rest between each side -
lower down to bottom, soleus calf raise, back up
50kg x3, 60kg 2x8 @ RPE 7
AB wheel rollouts - knees bent BW 2x12 @RPE 8
facing up slope of garage
Nordic curl - natural GHR hands assisted - free fall BW 2x8
stretch
session highlights
<a href="http://www.youtube.com/watch?v=iZzxUldhWV0" target="_blank">http://www.youtube.com/watch?v=iZzxUldhWV0</a>
===
12 hour fast - Broke fast before weights
2900 calorie burn for today, according to Fitbit Charge 3, not including weights
ate 3100+
Feel a bit stale from yesterday.
Sore abs, hammies, calves and erectors - probably from sprints.
I did noticed how hard my abs were working on the continuous approach jumps as well.
Despite this felt pretty strong today
bodyweight at home without shoes = 80.8kg
Back at home - Lower body B - LIGHT session
5min 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
20kg x8, 40kg 3x4
facing down slope of garage, barefeet/socks
Safety Squat Bar (Verve SSB) squat - PAUSED, explosive (28kg bar+2kg) x 8, 50kg x5, 70kg x3, 85kg x2, 95kg x1, 105kg x1
110kg x1 @RPE 8 PR by default! +5kg
65% of e1RM - 3+ mins rest
PAUSED, Explosive. Set goal = 5, with 5 reps in reserve on last set
80kg x6 -- felt a little too heavy/slow
77.5kg 4x6
felt good, getting stronger
Paused SSB 1RM is probably around 120-125kg
This group in Oly shoes - alternating sets 2 mins rest
Kettlebell swing onto toes 24kg x12, x10
Wall tib raise - body at 40 degree angle - in oly shoes BWx2, x9 @RPE 10, x7 @RPE 9
RDL - to mid shin - hook gripped 50kg x3, 80kg explosive 3x6 @ RPE 7
SSB single leg calf raise - arm supported - both sides back to back - on 1 inch elevation - controlled eccentric, 70kg x3, 85kg 2x11 @RPE9
facing down slope of garage
SSB split squat, calf raise combo - front foot elevated 6 inches - same side hand on rack oly shoes, 2min rest between each side -
lower down to bottom, soleus calf raise, back up
50kg x3, 60kg 2x8 @ RPE 7
AB wheel rollouts - knees bent BW 2x12 @RPE 8
facing up slope of garage
Nordic curl - natural GHR hands assisted - free fall BW 2x8
stretch
session highlights
===
12 hour fast - Broke fast before weights
2900 calorie burn for today, according to Fitbit Charge 3, not including weights
ate 3100+
1540
Progress Journals & Experimental Routines / Re: Reboot - get lean, get hops
« on: April 23, 2020, 05:19:43 am »
Thursday 23rd April 2020
Whole lower body still sore, dang it, felt it even in bed.
But some of it could be from my walks.
Soft tissue work for lower body
bodyweight at home without shoes = 80.3kg
BBall practice session at WLC outdoor courts - 1h 54 mins
10 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 45 mins
Sets were jumbled, so not exactly in this order
1) Continuous single leg jumps off a few steps - 4 reps left leg, rest 10 secs, 4 reps right leg, x3 sets. 1-2 mins rest
2) Continuous approach jumps - max effort - RL plant x5, rest 10 secs, LR plant x5 - 4 sets. 2 min rests
3) Continuous backboard tap jumps in place - 4 sets x4, 2 min rests. Touching 9'6" for most jumps.
4) Pogos 3x5
5) Euro step bounding and hop drill Bound to one side, 3 forward hops on that foot, bound to other side etc - 3 sets across court
6) Backwards run intervals to 80% speed - walk back to start recovery - - halfcourt x 3, fullcourt x 3
7) Sprint intervals 90% speed - walk back to start recovery - full court x 5
Cooldown - backwards walking up 35 degree slope - 2 mins, 2.5 mins
----
Dang long ass session. had too much fun.... hopefully I can still train lower body properly tommorrow...
Court was so busy today, but I managed to get all my stuff done.
Despite the soreness I felt pretty explosive and jumped well.
Amazing the difference in jumps between 2 and 4 days after squats - jumped 3-4 inches higher across the board compared to 2 days ago.
Can't tell if I jumped any higher than my current bests, but it was at least equal.
Very easy casual 9 feet backboard tap layups off the dribble now.
Can get nose level with the 8 feet netball rims now.
Looks like I can get up 12+inches or so on max effort pogos.
Couple of kids asked me how I jump so high
Finally got my Anta Klay Thompson KT2 Low outdoor BBall shoes and used them today, they felt good, but ugh got ripped skin/blister son both feet's outer toe!
I felt the ache during the session, but didn't realize how bad it was until I took my socks off!
Will have to alternate between these and my other cheap ass Peak outdoor BBall shoes I got from Ebay until they break in.
Both shoes appear to have very durable soles as there is no apparent wear after all this time. I've worn the peak shoes every outdoor BBall session for months now.
They are a lot more glossy/shinier in person than I thought
===
13 hour fast - broke fast before BBall
3100+ calorie burn for today, according to Fitbit Charge 3, with HR monitor turned off
plan to eat 2300-2500
Whole lower body still sore, dang it, felt it even in bed.
But some of it could be from my walks.
Soft tissue work for lower body
bodyweight at home without shoes = 80.3kg
BBall practice session at WLC outdoor courts - 1h 54 mins
10 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 45 mins
Sets were jumbled, so not exactly in this order
1) Continuous single leg jumps off a few steps - 4 reps left leg, rest 10 secs, 4 reps right leg, x3 sets. 1-2 mins rest
2) Continuous approach jumps - max effort - RL plant x5, rest 10 secs, LR plant x5 - 4 sets. 2 min rests
3) Continuous backboard tap jumps in place - 4 sets x4, 2 min rests. Touching 9'6" for most jumps.
4) Pogos 3x5
5) Euro step bounding and hop drill Bound to one side, 3 forward hops on that foot, bound to other side etc - 3 sets across court
6) Backwards run intervals to 80% speed - walk back to start recovery - - halfcourt x 3, fullcourt x 3
7) Sprint intervals 90% speed - walk back to start recovery - full court x 5
Cooldown - backwards walking up 35 degree slope - 2 mins, 2.5 mins
----
Dang long ass session. had too much fun.... hopefully I can still train lower body properly tommorrow...
Court was so busy today, but I managed to get all my stuff done.
Despite the soreness I felt pretty explosive and jumped well.
Amazing the difference in jumps between 2 and 4 days after squats - jumped 3-4 inches higher across the board compared to 2 days ago.
Can't tell if I jumped any higher than my current bests, but it was at least equal.
Very easy casual 9 feet backboard tap layups off the dribble now.
Can get nose level with the 8 feet netball rims now.
Looks like I can get up 12+inches or so on max effort pogos.
Couple of kids asked me how I jump so high
Finally got my Anta Klay Thompson KT2 Low outdoor BBall shoes and used them today, they felt good, but ugh got ripped skin/blister son both feet's outer toe!
I felt the ache during the session, but didn't realize how bad it was until I took my socks off!
Will have to alternate between these and my other cheap ass Peak outdoor BBall shoes I got from Ebay until they break in.
Both shoes appear to have very durable soles as there is no apparent wear after all this time. I've worn the peak shoes every outdoor BBall session for months now.
They are a lot more glossy/shinier in person than I thought
===
13 hour fast - broke fast before BBall
3100+ calorie burn for today, according to Fitbit Charge 3, with HR monitor turned off
plan to eat 2300-2500
1541
Progress Journals & Experimental Routines / Re: Reboot - get lean, get hops
« on: April 22, 2020, 08:34:16 am »
Monday 20th April 2020
Upper body a little achey, but overall not too bad
Lower body DOMs is mostly gone, just my calves and hammies still with a bit
I've started doing these ball control drills - just the first few for now - the rest I will eventually work into my BBall days between my dribbling and shooting drills.
I can already tell it will help my trick dunking ball control a lot, especially the inbetween the legs dunk.
Plus it will give my upper body some work on rest days, as opposed to only lower body, and should help with shoulder mobility as my shoulders were burning!
Burn some extra calories as well.
<a href="http://www.youtube.com/watch?v=q8aZtBV5QIo" target="_blank">http://www.youtube.com/watch?v=q8aZtBV5QIo</a>
----
morning mobility work
Mobility work pre walk, stretches post walk
---
Ball control drills - 15mins or so
75 min walk/hike
middle of the walk - backward walking up a 20-30 degree sloped path x 2.5+ mins
-----
13 hour fast
2900+ calorie burn according to Fitbit Charge 3 - with heart rate monitor off
plan to eat 2000-2200
Upper body a little achey, but overall not too bad
Lower body DOMs is mostly gone, just my calves and hammies still with a bit
I've started doing these ball control drills - just the first few for now - the rest I will eventually work into my BBall days between my dribbling and shooting drills.
I can already tell it will help my trick dunking ball control a lot, especially the inbetween the legs dunk.
Plus it will give my upper body some work on rest days, as opposed to only lower body, and should help with shoulder mobility as my shoulders were burning!
Burn some extra calories as well.
----
morning mobility work
Mobility work pre walk, stretches post walk
---
Ball control drills - 15mins or so
75 min walk/hike
middle of the walk - backward walking up a 20-30 degree sloped path x 2.5+ mins
-----
13 hour fast
2900+ calorie burn according to Fitbit Charge 3 - with heart rate monitor off
plan to eat 2000-2200
1542
Progress Journals & Experimental Routines / Re: Reboot - get lean, get hops
« on: April 21, 2020, 05:06:23 am »
Tuesday 21st April 2020
Guess I spoke too soon, as I'm more sore today than yesterday!
Legs, calves and posterior chain. Upper and biceps as well.
Soft tissue work for whole body
bodyweight at home without shoes = 80.8kg
BBall practice session at WLC outdoor courts - 67 mins
1) 10 mins dribble drills, 10 mins shooting drills, then high intensity moves, shooting and layups
2) from 40 mins on - max effort jumps, and a few trick dunks on 8 feet netball rims
No hops today, well down, about 4 inches lower.
Lower body still recovering from weights 2 days ago - most likely due to that rep out squat set
Did lots of inbetween leg dunk attempts on 8 feet netball rim - getting clsoer to landing it. I can plant and jump fine, but can't control the ball on the way up.
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, 10 secs rest between each axis
band curls x12 to warmup forearm tendons
Light jump stretch band, curl grip rows x10
alternating sets - 2 mins rest
Dip shrugs - on corner of railing - BW x16 @RPE 7
inverted rows - undergrip - explosive - BW+5kg 3x6 @RPE 6
Straight bar dips - shoulder width grip to upper abs - explosive - BW+5kg 2x7 @RPE 7
rows felt easier, may move up to sets of 7 next time.
hmmm no left shoulder pain today on dips...
Pushups on step to upper abs - closegrip - explosive
6 inch step, BW+15kg x12 @RPE 7
floor, BW+15kg x11 @RPE 9
Pushups on floor used to bother my left shoulder, now it doesn't, making progress!
The side planks against the wall with scapular protraction/retraction seem to help me the most.
stretched pecs, lats and triceps
backwards walking up 35 degree slope - 2 sets = 2mins, 2.5 mins
was supposed to do these, forgot...!
-----
Back at home
Rotating sets between each exercise - 2 mins
High angle rows to ribcage - slight pause at bottom, explosive - barbell 20kg x12, 40kg x5, 47.5kg x1
explosive
47.5kg 2x10 @RPE 9 (+1 rep each set)
time to increase the weight
vertical wall ab wheel roll outs - pulling handles apart 2x12, 2x30 with hold at top
straight arm side plank, with scapular protraction/retraction
against wall Body at 80 degrees - 1x20
on low object - body at 45 degrees - 2x20
These make my cuffs burn, and has helped my left shoulder the most.
last week these did make my left shoulder ache a bit, but not today.
W band pull aparts short Rogue light band 2x17
Barbell curl explosive - 20kg x5, 25kg x1, 25kg 2x10 @RPE 9 (+1 rep each set, felt kinda easy again!)
stretch
upper body is definitely getting bigger and stronger all round.
very noticeable when I move my squat stands into place every lower day.
---
12 hour fast - broke fast before BBall.
3000+ calorie burn - according to Fitbit Charge 3, not including weights
ate 3900
Guess I spoke too soon, as I'm more sore today than yesterday!
Legs, calves and posterior chain. Upper and biceps as well.
Soft tissue work for whole body
bodyweight at home without shoes = 80.8kg
BBall practice session at WLC outdoor courts - 67 mins
1) 10 mins dribble drills, 10 mins shooting drills, then high intensity moves, shooting and layups
2) from 40 mins on - max effort jumps, and a few trick dunks on 8 feet netball rims
No hops today, well down, about 4 inches lower.
Lower body still recovering from weights 2 days ago - most likely due to that rep out squat set
Did lots of inbetween leg dunk attempts on 8 feet netball rim - getting clsoer to landing it. I can plant and jump fine, but can't control the ball on the way up.
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, 10 secs rest between each axis
band curls x12 to warmup forearm tendons
Light jump stretch band, curl grip rows x10
alternating sets - 2 mins rest
Dip shrugs - on corner of railing - BW x16 @RPE 7
inverted rows - undergrip - explosive - BW+5kg 3x6 @RPE 6
Straight bar dips - shoulder width grip to upper abs - explosive - BW+5kg 2x7 @RPE 7
rows felt easier, may move up to sets of 7 next time.
hmmm no left shoulder pain today on dips...
Pushups on step to upper abs - closegrip - explosive
6 inch step, BW+15kg x12 @RPE 7
floor, BW+15kg x11 @RPE 9
Pushups on floor used to bother my left shoulder, now it doesn't, making progress!
The side planks against the wall with scapular protraction/retraction seem to help me the most.
stretched pecs, lats and triceps
backwards walking up 35 degree slope - 2 sets = 2mins, 2.5 mins
was supposed to do these, forgot...!
-----
Back at home
Rotating sets between each exercise - 2 mins
High angle rows to ribcage - slight pause at bottom, explosive - barbell 20kg x12, 40kg x5, 47.5kg x1
explosive
47.5kg 2x10 @RPE 9 (+1 rep each set)
time to increase the weight
vertical wall ab wheel roll outs - pulling handles apart 2x12, 2x30 with hold at top
straight arm side plank, with scapular protraction/retraction
against wall Body at 80 degrees - 1x20
on low object - body at 45 degrees - 2x20
These make my cuffs burn, and has helped my left shoulder the most.
last week these did make my left shoulder ache a bit, but not today.
W band pull aparts short Rogue light band 2x17
Barbell curl explosive - 20kg x5, 25kg x1, 25kg 2x10 @RPE 9 (+1 rep each set, felt kinda easy again!)
stretch
upper body is definitely getting bigger and stronger all round.
very noticeable when I move my squat stands into place every lower day.
---
12 hour fast - broke fast before BBall.
3000+ calorie burn - according to Fitbit Charge 3, not including weights
ate 3900
1543
Progress Journals & Experimental Routines / Re: Reboot - get lean, get hops
« on: April 20, 2020, 06:35:42 am »
Monday 20th April 2020
Left hip and VMO beat up, but overall don't feel too bad, and not as much DOMS overall compared to previous workouts
----
morning mobility work
Mobility work pre walk, stretches post walk
---
68 min walk/hike
middle of the walk - backward walking up a 20-30 degree sloped path x 2.5+ mins
-----
16 hour fast
3000+ calorie burn according to Fitbit Charge 3 - with heart rate monitor off
plan to eat 2000-2200
Left hip and VMO beat up, but overall don't feel too bad, and not as much DOMS overall compared to previous workouts
----
morning mobility work
Mobility work pre walk, stretches post walk
---
68 min walk/hike
middle of the walk - backward walking up a 20-30 degree sloped path x 2.5+ mins
-----
16 hour fast
3000+ calorie burn according to Fitbit Charge 3 - with heart rate monitor off
plan to eat 2000-2200
1544
Progress Journals & Experimental Routines / Re: Reboot - get lean, get hops
« on: April 19, 2020, 09:08:48 am »
Sunday 19th April 2020
Legs were sore last night but not too bad today, probably due to sleeping in 2XU compression pants, maybe
Do feel beat up in my lower left VMO area.
bodyweight without shoes = 80.5kg
at home - Lower body - Heavy session
facing down slope of garage
peterson setups BW x12
supported ATG split squat BW x10
Goblet squat 12kg x 10
barefeet - socks
Safety Squat Bar (Verve SSB) squat - (28kg bar+2kg) x 10, 50kg x8, 70kg x5, 85kg, x3, x1, 95kg x2, 105kg x1, 115kg x1
120kg @ RPE 8 PR by default - 1.5x BW
Sub-maximal explosive squats - Set goal = 5, with 5 reps in reserve
75% of e1RM - 4+ mins rest
100kg x 4 -- felt too heavy/slow
97.5kg x 4
95kg x 4 -- felt quite a lot lighter and faster
100kg x4 -- mild strain on last rep
97.5kg x9 @ RPE 9 -- repped out to check reps in reserve
Both VMO, lower insertions were aching a lot during the warmups which made going explosive a bit uncomfortable, but it did feel better later on.
120kg single in warmup felt OK, not too hard, could maybe 2 more reps. So 1RM has to be at least 130kg, 1.6x bodyweight or so.
Getting stronger.
So based on that 100kg, should have been my work weight but it felt too heavy/slow.
Repped out the last set again to check RIR - which was about right with 97.5kg
Highlights
<a href="http://www.youtube.com/watch?v=Mb9z_a_VwgU" target="_blank">http://www.youtube.com/watch?v=Mb9z_a_VwgU</a>
This group in Oly shoes - alternating sets 2 mins rest
Kettlebell swing onto toes 24kg 2x10
Wall tib raise - body at 40 degree angle - in oly shoes BWx2, x9, x8 @RPE 10
Split leg RDL - rear leg out to side - explosive, touching plates on floor - stopping each set when bar speed slowed, and first hint of straining - circa 50% of rep max
20kg x5, 50kg 2x8 each side (1 min rest inbetween)
SSB single leg calf raise - arm supported - both sides back to back - on 1.5 inch elevation - controlled eccentric, 70kg x3, 85kg x1, 2x10 @RPE8
up 5kg
"+" = 15 secs rest
On back, leg raise - lower back pressed against hands controlled eccentric - BW x12 +5+5+5 @ RPE 8
SSB Peterson step ups, calf raise combo - 6 inch elevated lower down to bottom, soleus calf raise, back up
60kg 2x10 - 1min rest between each side.
facing up slope of garage
Nordic curl - natural GHR - rolled up yoga mat under shins free fall, hands assisted - BW 2x8
I use a rolled up memory foam yoga mat under my shins so the knee cap is off the floor, make is a little easier, but also stops you grinding the patella!
stretch
Long ass workout today...
===
12 hour fast - Broke fast before weights with a raw carrot and nuts
2900+ calorie burn for today, according to Fitbit Charge 3, not including weights
ate 3600+
Legs were sore last night but not too bad today, probably due to sleeping in 2XU compression pants, maybe
Do feel beat up in my lower left VMO area.
bodyweight without shoes = 80.5kg
at home - Lower body - Heavy session
facing down slope of garage
peterson setups BW x12
supported ATG split squat BW x10
Goblet squat 12kg x 10
barefeet - socks
Safety Squat Bar (Verve SSB) squat - (28kg bar+2kg) x 10, 50kg x8, 70kg x5, 85kg, x3, x1, 95kg x2, 105kg x1, 115kg x1
120kg @ RPE 8 PR by default - 1.5x BW
Sub-maximal explosive squats - Set goal = 5, with 5 reps in reserve
75% of e1RM - 4+ mins rest
100kg x 4 -- felt too heavy/slow
97.5kg x 4
95kg x 4 -- felt quite a lot lighter and faster
100kg x4 -- mild strain on last rep
97.5kg x9 @ RPE 9 -- repped out to check reps in reserve
Both VMO, lower insertions were aching a lot during the warmups which made going explosive a bit uncomfortable, but it did feel better later on.
120kg single in warmup felt OK, not too hard, could maybe 2 more reps. So 1RM has to be at least 130kg, 1.6x bodyweight or so.
Getting stronger.
So based on that 100kg, should have been my work weight but it felt too heavy/slow.
Repped out the last set again to check RIR - which was about right with 97.5kg
Highlights
This group in Oly shoes - alternating sets 2 mins rest
Kettlebell swing onto toes 24kg 2x10
Wall tib raise - body at 40 degree angle - in oly shoes BWx2, x9, x8 @RPE 10
Split leg RDL - rear leg out to side - explosive, touching plates on floor - stopping each set when bar speed slowed, and first hint of straining - circa 50% of rep max
20kg x5, 50kg 2x8 each side (1 min rest inbetween)
SSB single leg calf raise - arm supported - both sides back to back - on 1.5 inch elevation - controlled eccentric, 70kg x3, 85kg x1, 2x10 @RPE8
up 5kg
"+" = 15 secs rest
On back, leg raise - lower back pressed against hands controlled eccentric - BW x12 +5+5+5 @ RPE 8
SSB Peterson step ups, calf raise combo - 6 inch elevated lower down to bottom, soleus calf raise, back up
60kg 2x10 - 1min rest between each side.
facing up slope of garage
Nordic curl - natural GHR - rolled up yoga mat under shins free fall, hands assisted - BW 2x8
I use a rolled up memory foam yoga mat under my shins so the knee cap is off the floor, make is a little easier, but also stops you grinding the patella!
stretch
Long ass workout today...
===
12 hour fast - Broke fast before weights with a raw carrot and nuts
2900+ calorie burn for today, according to Fitbit Charge 3, not including weights
ate 3600+
1545
Progress Journals & Experimental Routines / Re: Reboot - get lean, get hops
« on: April 18, 2020, 11:51:50 pm »
Sunday 19th April 2020
Week 35
Height - 5'8.5"
weighed - 80.7kg(-0.8 ) 177.9lbs
waist - 33 (-0.25) inches
hip = 38.5 (-0.25)
upper thigh = 24.5 (-0.25)
Right calf = 15.25
Neck = 15.25
Wrist = 6.5
Tanita scale bodyfat% = 19.5(-0.6)
Total loss so far - weight 23.4kg 51.6lbs Waist 10.5 inches BF% Tanita 11.8%
Averaged 2600+ calories this week, and so the weight drops, but only about 0.3kg of fat, the rest is water and food weight drops
Week 35
Height - 5'8.5"
weighed - 80.7kg(-0.8 ) 177.9lbs
waist - 33 (-0.25) inches
hip = 38.5 (-0.25)
upper thigh = 24.5 (-0.25)
Right calf = 15.25
Neck = 15.25
Wrist = 6.5
Tanita scale bodyfat% = 19.5(-0.6)
Total loss so far - weight 23.4kg 51.6lbs Waist 10.5 inches BF% Tanita 11.8%
Averaged 2600+ calories this week, and so the weight drops, but only about 0.3kg of fat, the rest is water and food weight drops