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, outer quads and glutes stretches
60 min walk/hike
mid way through walk backward walking up a 20-30 degree sloped path x 2+ mins
He has some insane standing vertical. What I noticed is that he doesn't explosively descend before exploding up.
I always thought if you want to jump higher than you have to descend down quick putting force into the ground and you will get the same force in the upward as newtons law states but he goes down slowly to quarter squat and then explodes up.
what's the best way to jump high for SVJ quick descent to half quarter squat or slow.
I guess it depends on the person.
I find I jump an inch higher off vertical if I just take a 2-3 inch baby step with my right leg - I think it's because I can descend slightly faster doing that, or it pust me in a better jumping position/timing But then again if I do a reactive squat type drop into the bottom I don't actually jump any higher
The arm swing timing and speed of it is also a factor
Tweak calories back down a bit, even though the numbers say I should be in a decent deficit....
makes sense that kcal requirements would change. metabolism changes as you diet and as you lose weight. maybe let it stabilize -- stop trying to lose weight and just try to maintain at 190 -- for a bit before starting to cut again?
Yeah I suspected the huge drop in weight and calories in the 1k range a few months back would have made the body adapt in that direction.
Even then, based on the Minnesota starvation experiment, the metabolic rate slowed down by only 15% at most, disregarding bodyweight change, and the people there got to skin and bones on 1,560 calories for 6 months (from 3,200 maintenance), 5% bodyfat level! So I probably just ate too much... under calculated calories
Then again these folks didn't have much weight to lose to begin with
Still a bit sore from last workout Shoulder girdle sore from all the stretching...
fasted bodyweight without shoes - 85.8kg
soft tissue work at home for whole body
BBall practice session - WLC outdoor courts - 75 mins
band pull apart star drill - low tension x9 reps each direction band dislocates x 20
dribble, shooting practice, and intense dribble and moves. 20 mins worth of jumps and dunks on 8 feet netball rims at the end
Legs/hips felt a bit heavy and sore Vertical jump down 1.5 inches from curent best. 1 Step jump about the same. L-R approach jump up an inch maybe - got my wrist over the 9 feet backboards, and getting a bit closer to the 9'10" rim.
Resistance at the outdoor courts
3 level ext rotated band pull apart - to forehead, shoulder, sternum + star drill - low tension x 5 each
+ = 30secs rest Dips - forward leaning - on corner of fence - dip shrugs BW x8, BWx2 warmup BW explosive 2x10 @RPE 9 on second set
alternating sets - 1.5 mins rest Pushups - feet elevated 20 inches - 6 inch hand width - explosive - BW 2x8 @RPE 8 inverted row on stair railing - undergrip - explosive - BW 3x8 @RPE 8
Short walk to sloped path backward walking up a 20-30 degree sloped path x 2+ mins x 2 sets
Back at home
High angle single arm rows to ribcage - elbow out - 12kg x10 20kg dumbbell x 13, 20kg Barbell x20 24kg Kettlebell - slight pause and explosive - x10 +4+4 @RPE8
1) band row to sternum, ext rotation into overhead press - lightest band, single band x10 2) Ext rotated band pull apart into snatch grip front raise - lightest band, double band x10 3) W pull apart - lightest band, single band x 10
Looking forward to BBall tomorrow, one reason I stopped BBalling everyday apart from recovery, it just makes me more keen for each session, and work harder when I'm there. And as I get closer to that 9'10" rim things are getting more interesting and fun...
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, tons for subscapularis
60 min walk/hike
mid way through walk backward walking up a 20-30 degree sloped path x 2+ mins
also stretched shoulders/subscap/infraspinatus as I walked
Total loss so far - weight 17.3kg 38lbs Waist 8.5 inches BF% Tanita 10.1%
Didn't lose much fat this week.... so it looks like I increased the calories a bit too much. But I may have also gained a bit of muscle mass - especially in my booty, which looks noticeable larger I'm more of a glute dominant style squatter judging by my form, where I hip drive out of the hole - which is not a bad thing, better for my left knee.
Tweak calories back down a bit, even though the numbers say I should be in a decent deficit....
---
Posterior chain pretty sore today - erectors, glutes, hamstrings And my foot muscles - those Peterson stepups hammer them hard when you use 60kg
soft tissue work and release session at home Banded ankle work at home
bodyweight without shoes - 85.3 kg
fasted
BBall practice session at WLC outdoor courts - 51 mins dribble, shooting practice, high intensity moves and layups 10 or so jumps, and dunks on 8 feet netball rim at the end
For some reason I always feel like crap on the BBall session before my lower body workout. Low energy and lethargic, but yet I somehow jumped well today...
gained an inch on my jumps
vertical, 1 knuckle to 9'4" backboard = 25 inches 1 step jump, 2 knuckles to 9'4" = 26 inches L-R jump off a few steps, base of fingers to 9'4" = 28 inches
9'10" rim is taunting me, 2-3 inches away from my fingers...
left rectus femoris patella tendon achey on aggressive L-R plants, guess my quads are not strong enough yet to handle the max effort penultimate step I've started using.
--- back at home - Lower body
band pull apart star drill - 10 reps each axis band dislocates x15 supported ATG split squat BW x10
facing down garage slope, in oly shoes
rotating sets between the squats front squat first rep paused - 40kg x5 High bar squat - all paused - 40kg x5+1 hold at bottom for 5 deep breaths, 60kg x5, 80kg x2 ( second rep regular) normal reps - 80kg x2, 90kg x1, 100kg x1, 110kg x1
75% of e1RM - 3 mins rests - explosive - 100kg 3x4 5 mins rest - AMRAP 100kg x 8 @ RPE 9
Work sets tired me out too much for the AMRAP set, was hoping for 10 reps... Oh well my vertical jump suggests my squat 1RM is at 130kg, 286lbs Changing things up, I'll do the AMRAP every 3 workouts before my worksets, to see where my e1RM is, but if my Vertical goes up, then I'll know my e1RM has gone up anyway.
Kettbell swing onto toes 24kg x7, x12 clean grip deadlift + RDL combo in oly shoes - deadlift, lowered to knee, RDL back up, then lowered under control RDL style back to floor - 105kg x 6 combos - 3 reps normal, 3 reps hooked grip Good morning onto toes 40kgx5, 60kg x10 front squat support 80kg x10 secs, 100kg x10 secs, 105kg x 40 secs
Deadlift+RDL combo was tough, will stay here for a bit.
Rotating between each exercise - 1+ mins rest + = 30secs rest Peterson step ups - leaning forward a bit to activate glutes - barbell - 5 inch +60kg 2x15 Wall tib raise - body at 45 degree angle - in oly shoes BW x7 @RPE 9, flat shoes x 15 @ RPE10 single leg calf raise - on 1 inch elevation - 12kg x 25, x15 Bulgarian split squat - front leg elevated +24kg x8
Standing single leg raise - lightest band I have - explosive - straight legs x10 @RPE 8 Standing single leg reverse hyper into leg curl - lightest band I have - explosive x15 @RPE 8 One arm loaded carries 24kg kettlebell x 65 secs walk to front yard, then backwards walk to start
stretch
--
Just trying out the Bulgarian splitsquats, still a pain in the ass to do And the reverse hyper/leg curl combo, probably won't keep doing them.
===
3500+ calorie burn for today, not including weights
Here's the app I use to count calories and calorie burn. It shows my total so far today. I walked about 80 minutes today with my bike at my side.
I get my calorie count from my Fitbit One, it just counts my steps etc. So not totally accurate as it probably misses calories from dribbling and shooting, plus weight training etc, but it works well enough
A bit beat up and achey upper body, my biceps more so than other areas for some reason. Both ankles achey around the Achilles area Thankfully my right quad tendon doesn't feel sore.
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, tons for subscapularis again
Also figured a nice relaxing stretch that hits the pec minor/pecs, and subscapularis, that you can do while lying on a bed A bit like this - but with palms facing down
You start with your arm perpendicular to the body, should feel your armpit scream. Holds for a minute or two. Then move down into a bent arm position like your holding a narrow grip squat. hold for more mins. Then move back into the position in the pic. hold. Then move up and down between all the positions for a few reps dynamically
end goal is to be able to do this - which I used to easily do back in my 20-30s...
63 min walk/hike
mid way through walk backward walking up a 20-30 degree sloped path x 2+ mins
^^^ Tutorial on how to do a muscle up: 1) Be a shredded ripped gymnast beast, so much that the yt screenshot looks like those medical anatomy dolls. 2) Just do the muscle up or whatever calisthenics u feel like with ease.
Sorry, i had to
yeah he looks beastly in the YT screenshot, but he's actually a lot skinnier and not that lean when relaxed Looks about 10% bodyfat
I've never seen anyone get higher each successive rebound jump in place like this
see 1:15 <a href="http://www.youtube.com/watch?v=lyQ1Af0EB5U" target="_blank">http://www.youtube.com/watch?v=lyQ1Af0EB5U</a>
highest near straight leg box jumps I have seen at 1:53 Not surprising as his standing vertical is well over 40 inches <a href="http://www.youtube.com/watch?v=6bYCfrReG0A" target="_blank">http://www.youtube.com/watch?v=6bYCfrReG0A</a>
BBall practice session - WLC outdoor courts - 75 mins
band pull apart star drill - low tension x12 reps band dislocates x 12
dribble, shooting practice, and intense dribble and moves. 10 mins worth of jumps at the end
felt decent, moves were explosive and crisp.
Vertical jump still down, but approach jumps were good. Aggressive penultimates today, and getting ever so closer to the 9'10" rim. Strained right rectus femoris patella tendon on a landing and shut it down there... not too bad though
Resistance at the outdoor courts
3 level ext rotated band pull apart - to forehead, shoulder, sternum + star drill - low tension x 5 each
alternating sets - 1.5 mins rest Pushups - feet elevated 20 inches - 6 inch hand width - explosive - BW 2x7 @RPE 8 inverted row on stair railing - undergrip - explosive - BW 2x8, x7 @RPE 8
Definitely getting stronger with these submaximal explosive reps.
Pushups and dips felt really good today - way more stable, and painfree! Band pull aparts increased the shoulder stability a lot. I've had this dull ache in my lat/shoulder area, when doing them, and thought it was my labrum all this time. Turns out it was just my tight and knotted subscapularis screaming in pain. All the release work and stretching fixed it up nicely!
Once my shoulders are good, I'm going to get into pullups and hopefully into a strick, muscle ups eventually. Then do it on a BBall rim It's been a long time goal of mine.... getting shredded will help a lot
Low angle single arm rows to ribcage - elbow out - 12kg x10 24kg Kettlebell - slight pause and explosive - x15 +5+5+4 @RPE8
1) band row to sternum, ext rotation into overhead press - low band tension 2x12 2) Bent over band pull aparts with ext rotation x12 3) Ext rotated band pull apart into snatch grip front raise x12
Jordan Kilganon 7 years ago Thank Youuu, lol I don't really workout to gain vert, but I have tried squatting. I can only do about 1.2 times my weight, and my vert is at abot 46 running. I dunk every single day, my body has gotten used to it so I am increasing vertical this way after giving myself two days rest. With that in mind, think I should still try regularely working out for my legs?
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