Don't know WTH happened to my right ankle while I was sleeping, but the whole joint is inflamed and stiff like I had sprained it! Maybe I overstretched something in there yesterday - the wall tib raise, ATG split squat and my squat ankle mobility drill do stress the ROM hard The walk helped, but hopefully it feels good enough to BBall tomorrow - got my Blacknet device, and so keen to try it out...
The usual amount aches post workout day, but much less in my hammie adductor area. Not particularly drained either.
dry fasted
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65 min walk/hike
mid way through walk backward walking up a 20-30 degree sloped path x 2+ mins
stretches
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16 hours dry fasted, before drinking and then 4 more hrrus of fasting 2600+ calorie burn
BBall practice session - 64 mins dribble, shooting practice, intense moves and layups various jumps throughout
School kids had the courts for PE, so I mostly did dribbling drills and moves against my portable foldup chair. Then jumps, and not much energy left after for some shooting when they left. Jumps about the same as my current bests
Resistance at the outdoor courts
banded elbow wall walk x 40 secs
+ = 30secs rest Dips - forward leaning - on corner of fence - BW x 8 @RPE 8 + 4
alternating sets - 1.5 mins rest pushups - feet elevated 24 inches - 6 inch hand width - BW x8 @RPE 6 +4 inverted row on stair railing - undergrip - BW x8 @REP 8, 3x5
--- back at home
facing down garage slope, in oly shoes
10kg bumper plate ATG goblet squat mobility drill
rotating sets between the squats front squat first rep paused - 40kg x3 , 60kg x3, 70kg x3
High bar squat all paused - 40kg x2 hold at bottom for 10 deep breaths each rep, 60kg x5, 80kg x2 ( second rep regular) normal reps - 100kg x 1, 105kg x1
75% of e1RM - 3 mins rests - explosive - 90kg 3x4 5 mins rest - AMRAP 90kg x 10 @ RPE 9.5
Squats felt so much better today - thanks to all the mobility work and stretching on my pecs, lats, thoracic spine and ankles. Form looked better as well.
Could probably 90kg x 11 on that AMRAP set when fresh as the 10th rep went up quite fast, but I want to avoid grinders Big jump from the 90kg x7 I did last time! So e1RM is about 125kg now, 275lbs
Kettbell swing onto toes 24kg x12 clean grip deadlift + RDL combo - deadlift, lowered to knee, RDL back up, then lowered under control RDL style back to floor 92.5kg x 6 combos - 3 reps normal, 3 reps hooked grip Good morning onto toes 42.5kg x10 front squat support 100kg x 40 secs
Rotating between each exercise - 1-2 mins rest + = 30secs rest single leg kneeling deadlift 16kg x 12 single leg calf raise - +12kg x8@RPE 7 +4+4 Wall tib raise - body at 45 degree angle - to failure BW x17, x15 Standing single leg raise - lightest band I have - (straight legs x12 + bent leg x 8 ) + 3/3 +3/3 Peterson stepups - 5 inch +18kg 2x20 high angle single arm row, elbow out 24kg kettlebell - x8@RPE 7 +4+4+4 face pull into overhead press - lightest band I have - 2x12
leg lowering ab move - lower back pressed into floor - controlled - BW x8 One arm loaded carries 24kg kettlebell x 65 secs walk around front yards, each side ATG splitsquat BWx10
released upper traps and triceps on loaded bar
stretch
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This workout took almost 3 hours, not including the upper body stuff a tthe courts! Need a few tweaks me thinks.... but nice for calorie burning
As you can see I'm using a new training model - anything above 65% will recruit all the largest and fastest muscle units from rep 1 if you move it fast, and once bar speed slows, they would have fatigued and dropped out. And then till failure, only the slower, smaller and more fatigue resistant MU are being used. So stopping the sets when speed slows focuses on the biggest and fastest MU, and it allows you to stay fresh, keep good form, and do way more volume. I'm still doing the AMRAP set on squats for noe since my 1RM is changing so quickly that I need to know where it is Even my Myorep sets use a form of this model.
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3400 calorie burn for today, not including weights
Still sore from last weights session. Decided to skip upper body stuff today, not in mood for it
fasted bodyweight without shoes - 87.5kg, 86.9kg back at home - should crack into 85kg by end of the week - the halfway point.
BBall practice session - 75 mins
dribble, shooting practice, and intense dribble and moves. Max effort moves the last 30 mins and jumps. And jump plant practise
Brought my foldable stool to practice moves against Even though I'm sore and not that fresh I did jump an inch higher today, based on my height vs the net. Looked about 9'7+" touch, off a hard penultimate into L-R plant. Felt really bouncey and strong in my feet and calves, just pogoing around in 2-3 jumps in sequence like nothing, tipping in balls and doing double pump 2 legged jump power layups etc Lower back was aching again on the landings after a bit :/
High low setup seems to be working well
Promising for 2 days after weights on a high calorie deficit. So another 15kg lower in bodyweight, more torque in my engine, and eating more to restore my testosterone (no libido right now...) I should be over the rim for sure.
stretch
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58 min walk with rests mid walk - 1x 100m backwards walk up 20-30 degree sloped paths @ 2 mins later in walk - 1x 30 degree slope @ 1 min
practiced jump plants timing while walking on the grass field mid walk
mid way through walk backward walking up a 20-30 degree sloped path x 2+ mins
stretches
-- later on, practised my jump plants at home - low intensity R-L plant messes me up! I should be a R-L planter as I mostly dunk with the right hand, but I do a funky hop step off a L-R sequence to make my R-L plant jump..... L-R is nice for doing double pump reverse layups, up and under the rim, coming from the right side though
Total loss so far - weight 16.4kg 36lbs Waist 7 1/8 inches BF% Tanita 9.1%
less scale weight lost this week, but last week I lost more than expected from extra water loss, so it balances out. No change in hip size this week, so maybe I gained some booty muscle mass
Tanita BF% is annoying me as I have seen much lower numbers during the week in the 21-22% range, so that is probably where I'm actually at
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achey all over, and slight drained feeling. My upper hammies and upper calves are sore from the good mornings onto toes, in a way that the single leg calf raises and RDLs don't seem to touch....
BBall practice session - 45 mins dribble, shooting practice, intense moves and layups 10 or so Jumps after 35 mins -
jumps were crappy - gah I can't wait to start eating more and walk less, but I need to be patient and get to 80kg first.... Lower back quite achey on jump landings :/
--- back at home
facing down garage slope, in oly shoes
10kg bumper plate ATG goblet squat mobility drill
rotating sets between the squats front squat all paused - 40kg x3 , 60kg x3, 80kg x1, rest 30 secs, 80kg x1 regular
High bar squat all paused - 40kg x2 hold at bottom for 10 deep breaths each rep, 60kg x5, 80kg x2 ( second rep regular) normal reps - 100kg x 1 5 mins rests - 80kg 2x8, 80kg x 12 @ RPE 9
Lower back feeling it a bit, and on the first rep with 80kg on front squats my mid back felt bad, did a better single after 30 secs rest, it's all down to my form, second rep much better braced.
The 2x8 with 80kg on squats felt kinda hard on the 8th rep each time, so not sure how I got to 12 on the third AMRAP set One rep in the tank, especially so, when fresh. Quite a jump from the 80kg x10 @RPE 10 last week! So e1RM is about 120kg now, 264lbs
Kettbell swing onto toes 24kg x12 clean grip deadlift + RDL combo - deadlift, lowered to knee, RDL back up, then lowered under control RDL style back to floor 90kg x 8 combos - 4 reps normal, 4 reps hooked grip Good morning onto toes 40kg x10 front squat support 110kg x30 secs, 100kg x 35 secs
Rotating between each exercise - 1-2 mins rest single leg kneeling deadlift 10kg x 12 single leg calf raise - +10kg x16 Wall tib raise - body at 45 degree angle - BW x18 Standing single leg raise - lightest band I have - (straight legs x15 + bent leg x 15) Peterson stepups - 5 inch +10kg 2x20 face pull into overhead press - lightest band I have - 2x12
leg lowering ab move - lower back pressed into floor - controlled - BW x8 One arm loaded carries 24kg kettlebell x 50secs walk around front yards, each side ATG splitsquat BWx10
released upper traps and triceps on loaded bar
stretch
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I may not be jumping well, but the big calorie deficit hasn't effected my strength and muscle mass gains Getting quite a bit bigger, may have a hard time getting under 70kg bodyweight now...
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3400 calorie burn for today, not including weights
starting to feel a bit better, mid back ache is finally starting to heal up, just gotta stay away from heavy front squats...
Soft tissue work and release session at home - paid more attention to my outer quad around the knee with my various massage balls. Super painful - causing the kneecap to pull to that side
fasted bodyweight without shoes - 87.9kg
BBall practice session - 50 mins
dribble, shooting practice, and slow mo layups
light session - left foot started to hurt halfway through - couldn't do much after that :/ Pulled muscle in foot arch....
stretch
--- Resistance at the outdoor courts
banded elbow wall walk x 40 secs
alternating sets - 1.5 mins rest pushups - feet elevated 24 inches - 6 inch hand width - light JumpStretch band from hands around back - BW x10 @ RPE 9 BW x10 @ RPE 9 inverted row on stair railing - undergrip - BW x8, x8, different easier rail x10 - all @ RPE 9
Dips - on corner of fence - BW x 5 @ RPE 8
Hang from swing, thick bar, to stretch and work grip x 1 min
back at home - elbow on knee external rotations - 2.5kg x12, 5kg 2x12
I figured it's time to split off my upper body stuff. Tried dips today and it felt ok, no shoulder pain. Next time will do them first as they are harder than pushups. The angle of the fence corner is quite a bit wider than the dip handles I have at home on the squat rack - places hands at 45 degree angle to each other, so that may be better for the shoulders May also elevate my feet for my pushups on the swing seat next time. The surface under the swing is also rubbery and cushioned feeling, so that will help when I bail on the pushups
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58 min walk with rests mid walk - 1x 100m backwards walk up 20-30 degree sloped paths - 2 mins 1x30m 30-45degree slope @ 50 secs x 3 sets - 2 mins rest later in walk - 1x 30 degree slope @ 1 min
BBall practice session - 76 mins dribble, shooting practice, intense moves and layups Jumps after 45 mins -
jumps were kinda crappy Playing at a different outdoor court. hot as hell
--- back at home
facing down garage slope, in oly shoes
rotating sets between the squats front squat all paused - 40kg x3 , 60kg x3, 80kg x1 controlled down, paused, explode up - 85kg x1 @RPE 9
High bar squat all paused - 40kg x2 hold at bottom for 10 deep breaths each rep, 60kg x5, 80kg x1 controlled down, paused, explode up - 85kg x5 @ RPE 9 regular reps - 100kg x 5.5 @ RPE 10
Had planned to triple the 85kg front squat, but my mid back said no... started to ache 5th rep on 100kg squats felt OK, thought I had a 6th, but all strength died at the sticking point and I failed it... May have been able to do it if fresh, so 1RM is around 115kg, 253lbs Hmm 1RM front squat is probably 95kg
Starting to feel like the linear gains are running out now, at least while on a calorie deficit, time to change things up Goal is to get 1RM to 315lbs by the time I hit 80kg bodyweight, which should give me enough strength to get fingers over the rim off steps, and touch the 9'10" off vertical.
Kettbell swing onto toes 24kg x12 clean grip deadlift + RDL combo - deadlift, lowered to knee, RDL back up, then lowered under control RDL style back to floor 87.5kg x 8 combos - 4 reps normal, 4 reps hooked grip front squat support 110kg x30 secs, 100kg x 40 secs
Rotating between each exercise - 1-2 mins rest single leg kneeling deadlift 10kg x 10 single leg calf raise - +10kg x15, x12 Wall tib raise - body at 45 degree angle - BW x22, x20 high angle single arm row, elbow out 24kg kettlebell - more controlled x15 Standing single leg raise lightest band I have - (straight legs x13 + bent leg x 13) x 2 sets - a bit more band tension/stretch today
Peterson stepups - 2.5 inch BW 2x20, 4 inch BW x10
released upper traps and triceps on loaded bar banded elbow wall walk x 60 secs
stretch
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Hot day, had not that much energy. So I cut stuff out and volume a bit, so a bit of deload I should have done my pushups and inverted rows at the court like normal, but when I tried to do them after my squats, I just had no desire, energy to do em...
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3500+ calorie burn for today, not including weights
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