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damn that's crazy about your quads still being so wrecked.

nice upper body PR's though.

Yup, they are wrecked. It does not feel like DOMS, more like overuse fatigue, at the boundary of being considered pain.
They will catch up though. Gonna take it easy as stated, it will work.

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Ok, next routine, T0ddday inspired.

Ingredient#1 , old program designed for LBSS, two days split ( track/gym ):

*** Track Workout ***
1) Dynamic Warmup, Leg swings, Fast leg, Skips, Strides
2) 10 Measured overhead backward shot tosses (16lbs, aim to get better at these every workout, do these on a field where you can measure your throw, more than 13 yards is required, getting close to 15 yards is good, close to 17 is very very good).

- Bounding/ Jumping ( choose about 3 of them and also include the running SL vertical jump and REALLY focus on improvement) -

1) 3-6 standing broad jumps
2) 3-6 Depth broad jumps (should go a lot farther on these)
3) 2-3 4 double leg bounds, 8 DL leg bounds (again measure these, hopefully you 4 DL bound is better than 4X standing broad jump)
4) Measured Single leg bounds** (ie LLLL or RRRR)
5) Measured Standing Triple jumps**
6) Running SL vertical jump (3 step, 6 step)
 
- Running -

1) 3-4 Full effort measured 60m sprints (Hand time will suffice as long as you have a buddy who can provide somewhat repeatable times)
2) Tempo Work (If necessary for fat loss, skip if you do weights following track work)

** Either do these full intensity and try to progress OR if you don't feel like you have the hang of it (ie you go less than 10 yards, or you don't get a full cycle in each leg or can't coordinate the arm swing... Then include them as part of the warmup and drill the form until you have it)


**** Weights/Gym Workout ****

1) Warmup
2) Powerclean or Powersnatch -> work up to a challenging weight for a couple triples
3) Squat.   Work up to a challenging but not max single.  Do 2-3 sets of 3-5 with 80% of this.
4) Standing Push Press
5) Deadlifts (Optional)
6) Circuit (Here is where you can do RDLs, Calves, Pullups, etc.  This stuff is important but your mindset when you come into the gym should be in order of preference:  Squat more, Snatch\clean more, push press more/deadlift more.  Thinking about much more than this will cause you to lose focus. )
7) Standing vertical jumps/Running vertical jumps [10 each]
____________________________________

That's really all you need.  Try to do the track/bound workout 2x per week and then weights 2x week.  If you have more time then you can add another day of weights or add 1-2 more days of track tempo (ie 6-8 x 150 or 200m at 75%) if you need it for fat loss. You can arrange it however you want such as Monday: Track Workout, Tues: Weights, W: Track tempo, R: Track workout (AM), Weights (PM).  Friday rest, Sat: Weights (AM) Track Tempo (PM).

Ingredient #2 , T0ddday's recommendation for me now:

Settle into a routine where you can really be fit enough to relearn your movement patterns.
Get a new routine where you go 2-3x a week and do a workout like 477 for squats once per week and working up to a heavy double at least once a week.  Incorporate some bands and fly

The workout:

Gym day 1 :
Hang powerclean , heavy 3s
Squat 4-7-7
Bench press
Pull-ups
Core and/or calves

Gym day 2:
Push press, heavy 3s
Deadlift , heavy single if feeling fresh.
RDL , 2-3x6-8
Some kind of push, say incline DB bench press.
Core and/or calves

Gym day 3:
Hang powerclean , build up to heavy single
Squat : build up to heavy double
BSS : 3x8
DB OHP
Pullups
Core and/or calves

Track day:
3-6 standing broad jumps
2-3 4 double leg bounds ( hopefully you 4 DL bound is better than 4X standing broad jump)
3-4 Full effort measured 60m sprints
Tempo Work , 6-8 x 150 or 200m at 75%

Gonna try to have 3 gym days and 2-3 track days each week.
Bounds will be replaced with ME DL jumps later on.

So true. I posted a few months ago that I must see the absence of SMR as a self sabotage. It's is exactly that. Something that evidently helps our training/performance yet we neglect. How dumb is that?
I am absolutely sure it won't change though, silly and sad.

13 April 2016

Bodyweight@session : 86,5kg
Soreness : very sore hamstrings and glutes. Not sure if they came from maxing DL or from sprints and jumps. how about both?
Injuries/aches : none

GYM REHAB SESSION

10 mins bike
( level 5 , around 70-80rmp, 5km covered )

LEG PRESS:
20@200lbs
20@200lbs
20@200lbs
20@200lbs

KNEE EXTENSION:
20@50lbs
20@50lbs
20@50lbs
20@50lbs

LEG CURL:
20@50lbs
20@50lbs
20@50lbs
20@50lbs

-Slow tempo ( 3 seconds per rep ) , small pauses at maximum ROM, small breaks (1 min ). Good shit, felt nice.

FWIW , I did upright rows for quite some time the last years. The reason i did them was because they supposedly target the lateral deltoids as opposed to typical OHP that targets the anterior deltoids.
Loved them, no problems at all with shoudlers and/or back. Not particularly strong though, doing sets of 10-12 with 40-45kg, so maybe the load was too light to cause damage, weakness saved me. Also, and maybe that made a difference, i was using the EZ bar.
Also great exercise for big shoulders without wrecking them or back, KFs recommendation, seated neutral grip DB OHP.
1c ( n=1 experience and no theory back-up , so not even worth 2 cents )

11 April 2016

Bodyweight@session : ~87,25kg
Soreness : none
Injuries/aches : none

GYM TESTING:

Full Back Squat : 80 kg
Parallel Back Squat : 90 kg ( PR = 120kg , SB = 110kg )
-Ok, so quads are officially broken. Had a tough time completing a single @90kg, ridiculous. Must find a good way to recover them.

Barbell Bench Press : 75 kg ( PR = 80kg , SB = 5@70kg )
-Fair, haven't benched at all in 2016.

Standing Barbell Push Press : 60 kg ( PR - 4@50kg ) , 
-Silly PR , i just haven't push pressed for years, OHP has improved a lot since then. 60kg is still nice. Broken quads didn't help much.

Barbell Deadlift : 130 kg ( PR = 150kg , SB = n/a )
-Not bad at all. Like the push-press, felt i would do much better here if i had good quads for movement start.

Strict Overhead Pullups till Failure : 8 ( PR = 10 , SB = 10 )
-Kinda PRish, i did those chest-to-bar. My previous strict style was dead hang but top was around chin to bar.

Bodyweight Leg Raises till failure : 25 ( PR = 20 ) , 
-Done on slant bench. Legs are not totally straight. Will try as strict as possible next time.

Pretty nice overall. Will be fun improving those.

I think i'm done with the GPP. I was planning to finish it hard this Saturday but my legs felt dead and tired doing a dynamic warmup before leaving for the gym. Hip flexors and calves were cramping, quads were hurting, I had problems even with BW squat warmups so called it a day. Then checked my log, it's been 3 months doing this no-break, many weeks included 3 GPP gym workouts AND basketball. Too much for this old rusty body.

It had great success overall:
-Pushed my work capacity and anaerobic endurance to amazing levels.
- Had me breaking my RDL lifetime PR multiple times.
-Pullups and OHP also at lifetime rested PR levels.
-Got back at BSS and core work after a gazillion years, great progress there too.
I failed at reaching my squat PR, but still made great progress there too. From 4x6@70kg initial weight , to 4-4-4@87,5kg stall, to 4@92,5kg / 6@87,5kg / 10@82,5kg cycle PR.

Body composition went good too:
Early February : net weight 87,5kg / 193 lbs , waist 91cm / 36'' , bodyfat estimation ~17,5%
Early April : net weight 85,5kg / 188 lbs , waist 89cm / 35'' , bodyfat estimation ~16,5%
Not bad at all for a period of good strength gains.

Planning to treat the next couple of weeks as an active deload period, minimize the volume while upping the intensity. How to do that? Simple, i will split that list of measurements to track and gym measurements and alternate between track and gym days building up to daily maxes. will use full rest and no volume back-off at all. I expect small numbers initially but 2-3 weeks would be great to reach true current maxes, let the GPP fatigue die down and milk whatever gains i had.
I am starting tomorrow.

Another recommendation, about kcals:
Don't go for a standard daily kcal income, go for a standard daily deficit. Eating e.g. 1500kcals will work, but it will be harder to track if it worked and how much it worked. Plus if you sit or your butt one day 1500 is more than enough but if you run a half marathon 1500 is not even good for breakfast. Going the other way, e.g. eating 500kcals less than spent would be 100% measurable and also makes you sure you get the needed nutrients.

They way i'd do it ( the way i actually do it, lol ) is:
1) Get the TDEE that all those calculators give, for a sedentary lifestyle.
2) If you have the luxury, consume those exact calories for a couple of weeks. Correct the TDEE accordingly ( e.g. if you lose 1 kg, in 2 weeks, say it is 70% fat, so you lost 5000kcals in 14 days, so your TDEE is 350 kcals less than what you thought ).
3) Now use the established and verified personal no-workout-TDEE and each day add your activity kcals. Add only the major staff, the 'average day' stuff are already included in the previous steps. Ain't difficult, there are tables for everything that is worth counting. E.g. don't add anything i you had to walk 3 floors stairs , but if you go trekking or hiking, add it.