Sunday 27th October 2019heavy duty tissue work and release session at home
bodyweight without shoes - 90.2kg
fasted
BBall practice session - 78 mins
dribble, shooting practice, intense moves and layups
A ton of jumps and lobs/jumps/dunks on 8 feet netball rim after 35 mins
vertical jump - half hand over 9 feet = 24 inches (+1 inch)
running left right jump - solid touch on 9.5 feet backboard = 26.5 (+1.5 inches)
running 1 leg jump, 1 knuckle to 9 feet = 21 inches (+1 inch)Finally some jump gains! Gained across the board on all jumps
After a few casual run up jumps I was 1-2 inches under the 9.5 feet backboard. Then did a good runup, and tapped it easy, but wasn't able to match it again :/
Just did one vertical and 1 single leg jump and both were higher.
Also tried some backboard tap layups and just barely made them with 2 knuckles over 9 feet backboard
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resistance at the outdoor courtssingle leg calf raise - 10 sec eccentric, 10 sec ISO at middle and bottom, explode up - BW x5
alternating sets - 1 mins rest
pushups - feet elevated 24 inches - BW x14 +2.5, x8
inverted row on stair railing - undergrip - BW x10, x 6
Gaining reps, all to the limit just about.
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back at homefacing down garage slope, in oly shoes
rotating sets between the squatsfront squat 40kg x3 , 60kg x2
controlled down, paused, explode up - 77.5kg x3
High-mid bar squat 40kg x2 hold at bottom for 10 deep breaths each rep, 60kg x5 (paused)
controlled down, paused, explode up - 77.5kg x5
regular reps - 90kg x 6 - last rep hard
90kg x 3
clean grip deadlift + RDL combo - deadlift, lowered to knee, RDL back up, then lowered under control RDL style back to floor 77.5kg x 8 combos - 4 reps normal, 4 reps hooked grip
split leg deadlift - rear leg out at an angle 50kg x9 each side, with 2 minutes rest
front squat support 100kg x30 secs, 90kg x 30 secs - hard and shakey on last 10 secs of each set
high angle single arm row, elbow out
24kg kettlebell - x15, x12
Dip shrugs - BWx 12
One arm loaded carries 24kg kettlebell x 40-45secs walk around front yards, each side - felt easier than last session
released upper traps on loaded bar
banded elbow wall walk x 40 secs
stretch
Solid session, getting stronger, and so maybe also getting bigger, on a hefty calorie deficit
The difference between fasting and regular calorie restriction in effect, and better nutrient partitioning
Front squats are feeling harder, getting close to limit, will see how 80kg feels next session. If too hard I will do a holding pattern until it feels easier.
Shifted to right leg on 6th rep of 90kg back squats, when straining. Might be an imbalance.
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3700 calorie burn for today, not including weights
weights would most likely add a good 300 on top, especially the high rep deadlift sets...read a study that showed a set of 10 deadlifts can burn 100 calories.....about the same as a 400 m sprint
Will likely eat 2000 calories
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