Mild drained feeling - I only seem to get this when I do near failure squats around 80% 1RM and higher. Achey all over, but calves, glutes, adductors and erectors the most. Abs, hamstrings and quads next. First time in a while my quads have been this sore. Front squat racks hammer my abs as expected.
feet feel worked, from the bare feet squats, but strangely springy and stiff/strong feel
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soft tissue work on subscapularis various thoracic mobility work
stretches
58 min walk/hike
mid way through walk backward walking up a 20-30 degree sloped path x 2+ mins
loved my SSB. feels pretty tough, harder than a normal back squat (regardless of bar position).
hits "the core" harder.
feel like it's definitely worth it. also great for high rep squatting.
Do they stress the knees more? I mean the weight on a SSB is well forward of the body, and your pretty upright, but less knee forward knee travel. Sorta like inbetween a front squat and high bar squat
I can also use it to do other exercises hands free, like split squats and calf raises, for better balance, by holding onto something
So I did all squats in socks for the first time today, and it felt good. Way different to oly shoes... a lot better to push from the bottom, but felt it more in my lower back, from slightly greater forward lean at a guess. Oly shoes tend to throw me forward, which I didn't notice happening at all in barefeet. Narrower stance width sets felt better.
110kg x6 with a rep in the tank = 132kg, 290lbs e1RM So I'm good for almost a 26 inch vertical jump, and around 29-29.5 inches off the run, so I should be getting close to touching that 9'10" rim now, need 30 inches, but the thicker part of the back part of the rim should be in reach....
I went 2 inches wider on grip width, and while it felt more unstable, at least no left shoulder pain!
Kettbell swing onto toes 24kg x7, x12 clean grip deadlift + RDL combo barefeet - deadlift, lowered to knee, RDL back up, then lowered under control RDL style back to floor - 100kg x 6 combos - 3 reps normal, 3 reps hooked grip
Lower back felt worked pretty well on back squats so I dropped the Good mornings today.
Rotating between each exercise - 1.5+ mins rest + = 30secs rest Peterson step ups - barbell - 5 inch - front squat grip, left side only 70kg 2x15, high bar grip 70kg 2x15 Wall tib raise - body at 45 degree angle - in oly shoes BW x10, x9 @RPE 9.5 single leg calf raise - on 1 inch elevation - controlled eccentric, 27kg dumbbell x19, x18
Used clean grip front squat grip on first 2 sets of Step ups, so dropped the front squat supports as my upper back was worked pretty well already today maybe time to move away from stepups as I'm already strong enough on them
Standing single leg raise - light Jumpstretch band - explosive - straight legs x13 @RPE 9 Lateral squat - BW x10, 30kg bar x 7 @RPE 8 each side, continuous
I tried natural GHR and few other banded exercises, and too much hassle to setup.
stretch
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3600 calorie burn for today, not including weights ate 3100 calories
surprisingly sore in my posterior chain, while upper body doesn't feel too bad
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soft tissue work on subscapularis
band pull apart star drill - low tension x10 reps each of the 3 axis directions band dislocates 1x20 banded stretches for shoulder/pec/lat etc dislocate broom stick stretch x 1+min various thoracic mobility work
3 axis lateral wall slide for cuffs - lightest band - both sides of band x 10 each axis/side
stretches
60 min walk/hike
mid way through walk backward walking up a 30-40 degree sloped path x 50 secs backward walking up a 20-30 degree sloped path x 2+ mins
--- 12 hour fast 2900 calorie burn
About 3500 to 5000 calories eaten at a rough guess
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So I did a rough calculation using a spirit level app on my phone
squatting in my garage, foot angle.
Barefeet, facing down the slope = 1 degree Oly shoes, facing down slope = 5 degres, facing up slope = 2 degrees
Facing down the slope in shoes like I'm currently squatting adds like an inch to the heel in total, which I think stresses the knee too much. Facing up the slope holds promise as the angle is not too bad, only adds about 5+mm at most Bare feet/socks felt good the last time I tried out
for optimal deadlift position, you can figure it out by lifting the bar/weights an inch off the ground and see where your body ends up. This is the most balanced position
Still sore all over, from last session, and a little banged up feeling, but felt much better after soft tissue work
fasted
bodyweight without shoes - 85kg
soft tissue work at home for whole body
BBall practice session - WLC outdoor courts - 60 mins
band pull apart star drill - low tension x8 reps each direction band dislocates x 20
dribble, shooting practice, and intense dribble and moves. 15 mins worth of jumps and jump technique practise
Shooting was kinda crappy, achey upper body, but I did nail a fair few 3s, just my floaters from my usual postioin from each side behind the backboard, seem pretty bad lately I did a few early jumps that didn't feel particularly good, combined with the soreness, I felt like I had no lift. But I did eventually get some good jumps in at least as high as my current bests. Did more verticals and slow 1 step jumps today - half+ hand over 9 feet on vertical, and consistent touches on 9'4" backboard for the first time. About 25 inches then... maybe I'll hit 26-27 next in 2 days time...
tested out my 2XL Under Armour blue/white shorts today, they are pretty big and baggy on me, but the XL sized version is also not baggy enough... overheard a comment from some people coming to the courts, about the size of my shorts, as I was balling topless with full length compression tights Gives me a bit of that T-Dub look
stretched lower body
Resistance at the outdoor courts
3 level ext rotated band pull apart - to forehead, shoulder, sternum low tension x 10 each
+ = 30secs rest
alternating sets - 2 mins rest Dips - forward leaning - on corner of fence - dip shrugs BW x10, BWx2 warmup BW explosive 2x12 @RPE 9 on last set
Nice, some big gains on dips, can maybe do 13+ reps now? Pushups bothered my left shoulder in certain elbow angles, had to find a pain free groove...
stretch
Back at home
High angle single arm rows to ribcage - elbow out - 12kg x8, 22kg dumbbell x 5, bands 30kg x5 27kg Dumbbell - slight pause and explosive - x9 +4+4+4 @RPE8
One arm loaded carries - 24kg kettlebell x 70 secs walk to front yard, then backwards walk to start
3 axis lateral wall slide for cuffs lightest band - dual bands x 10 each axis/side vertical wall slide for serratus activation lightest band hooked around back to hands x 10
stretch
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20 hour fast
3500+ calorie burn plan to eat 2200 calories
in other news - I got more camo gear coming, Nike dri fit stuff, although i won;t be wearing camo tops and bottoms together
And my dad donated his PowerTube Pro PTP tubing/band system to me. It has door/pole attachments, handles, ankle/wrist loops, with various tube bands of varying resistance you can combine. So this will increase my exercise selection in my garage. A bit like cable/pulleys, and gives about 60kg resistance with all bands in place.
I have naturally bigger calves, well they were skinny as a teen, but the way i walk, jump and land on the balls of my feet they are above average in size, and even though I've been working them hard in training, they still measure only 15.75 inches, and I can pinch a lot of fat on them
seriously, you only get calves like in the above pic if your full on bodybuilding them
Your muscles are probably not as big as you think they are - reverse body dysmorphia
get leaner and you will feel scrawny, everyone does
Damn I'm pretty sore all over, my pecs for some reason... Glutes and erectors by far the most sore, followed by hamstrings. Bad thing - my left shoulder feels bad, from the low bar squats I think And TBH high bar squats impinge my left shoulder a little as well If it doesn't improve, my only choices are front squats and Safety squat bar...
Felt beat up in the morning, but during the walk, my legs and hips felt so strong and snappy when I bent over to inspect some ant nests etc. And walking down the rock cut steps felt super, left knee wise. Legs/feet/ankles felt very stable. And when I get up from sitting later at home. A certain snappiness and solid feeling in my hips - possible the lateral squats are doing this.
fasted ----
band pull apart star drill - low tension x10 reps each of the 3 axis directions band dislocates 1x20 dislocate broom stick stretch x 1+min various thoracic mobility work
soft tissue work on subscapularis stretches
60 min walk/hike
mid way through walk backward walking up a 20-30 degree sloped path x 2+ mins
--- 20 hour fast 2700 calorie burn
plan to eat 1700 calories
so BBall tomorrow, then rest on Christmas day, and get fat from lunch get together.....not going to count my calories then Should boost my performance the next day when I BBall and squat again
soft tissue work and release session at home Banded ankle work at home
something really painful in my left glute when I release it against the wall and massage ball!
bodyweight without shoes - 84.6 kg
fasted
BBall practice session at WLC outdoor courts - 60 mins
band pull apart star drill - 10 reps each axis band dislocates x15
dribble, shooting practice, high intensity moves and layups Jumps , and dunks on 8 feet netball rim at the end
decent session. Jumps went better than I expected, give how I felt. About the same as my current bests. Standing vertical is now the same as my running jump was a few weeks back, on the 9 feet backboard.
--- back at home - Lower body
broke fast with 3 Macadamia nuts and 2 cherries, was feeling a bit dizzy.
supported ATG split squat BW x10
facing down garage slope, in oly shoes
rotating sets between the squats front squat Bar x5, 40kg x5
High bar squat - Bar x 8, 40kg x5, 60kg x5, 80kg x2, 90kg x2, 100kg x2, 110kg x1
70% of e1RM - 3 mins rests - explosive - 92.5kg 2x5, 2x4
Lowbar squat - 80kg x3, in flat shoes 60kg x3 Highbar squat - bare feet/socks - 60kg x3
Squats felt decent today, feeling a bit stronger, so may do a rep out next session to get a new e1RM Still feeling unbalanced when I push though, seems like my right leg does most of the work....
Tried different stuff out afterwards - low bar squat feels so awkward. But high bar squats in barefeet/socks felt good, now that my ankle mobility is better, and my right ankle is no longer impinging. So I may switch to bare feet squats next session. Better for knees, and the slope of the garage means it's not quite flat anyway
Kettbell swing onto toes 24kg x7, x12 clean grip deadlift + RDL combo barefeet - deadlift, lowered to knee, RDL back up, then lowered under control RDL style back to floor - 100kg x 6 combos - 3 reps normal, 3 reps hooked grip Good morning onto toes 40kgx5, 60kg x11 front squat support - walkout and 1/8 squat pulses 40kg x5, 60kg x5, 90kg x5, 110kg x10
switched to barefeet on Deadlift+RDL combo.
Rotating between each exercise - 1.5+ mins rest + = 30secs rest Peterson step ups - barbell - 5 inch +60kg x10, 70kg x15 Wall tib raise - body at 45 degree angle - in oly shoes BW x7, x9 @RPE 9.5 single leg calf raise - on 1 inch elevation - 27kg x17 Bulgarian split squat - front leg elevated 2.5 inches, rear leg on 15 inch box, single arm on opposite side of working leg +27kg x8
Upped step ups to 70kg, felt good. BSS takes so long to setup and just hard to load well, plus I mostly just feel it in my glutes, will drop it next time.
Standing single leg raise - light Jumpstretch band - explosive - straight legs x12 @RPE 8 Lateral squat - BW x10, 20kg bar x 10 each side, continuous
Lateral squat is brutal, and good for flexibility, will replace BSS with these.
stretch
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3500 calorie burn for today, not including weights ate 2600 calories
the chinese olympic lifters do look like they have a lot of slack muscle though. look at his neck and upper back muscles etc.....
yet they squat over 3x bodyweight, and powerclean and power snatch similar impressive weights, so the extra body weight is only helping them. Upper body size hardly adds that much weight anyway.
quoting Chinese oly coach
Quote
Triceps extensions Ok, maybe doing overhead triceps extensions with a 25kg plate was not the biggest lesson from today, but it was still significant. WEIGHTLIFTERS MUST USE BODYBUILDING EXERCISES TO PROGRESS IN THE SNATCH AND C&J Coach Fang said that a weightlifter MUST use bodybuilding exercises to progress in the snatch and clean and jerk.
According to him, to elevate the bar you use your quadriceps, glutes, and trapezius (in that order of importance). For every other aspect of the lifts, you depend on your back and your small muscles.
Coach Fang’s prescription includes training one or two small muscles at the end of every workout, stressing the importance of upper back, lats, triceps, obliques, and abs in particular.
The Chinese Method of Bodybuilding? Choose a body part and do an exercise (preferably isolation) for 6 sets of however many repetitions it takes to get some soreness or just go to failure, with whatever weight feels right. Very scientific, I know.
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