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I was planning to make it a light-week but work turned it to an off-week. Can't complain, good timing for those two to coincide. Back to the gym at Friday.

Warm up
  Same

Workout (today, what i can remember)
   60m sprints x 6 alternate Lead leg w/ assisted wind med force
      1. 8.19
      2. 8.10
      3. 8.16
      4. 8.09
      5. 8.08
      6. 8.16

2 x 8 ME ankle hops
2 x 8 tuck jumps

Comment
Saturdays I get less time to do workouts, so will have to reduce my running to 4 as todays running session lasted 1hr 30min giving me 15 mins in the gym before it closes, so i decided to do step up with 20kg dumbells each leg, it was nice and average difficulty.

A warmup, 6x60m sprints and 4 sets of light plyos take 1h:30m? How is that possible?

^haha, awesome! 

7 May 2015

Bodyweight@session : ???
Soreness : stiff/tired quads
Injuries/aches : none

1,5 hours full court basketball.
Good endurance, very good vert. Got 30'' dropstep and 31'' 1-step , both tie season best.

Well... this could be a very complicated discussion, but also as simple as it gets.
Will a mile + tempos help you to burn fat? Damn sure yes.
Is it optimal for fat loss? Probably not.
According to the book, the best fat burning thing to do is low impact steady state cardio. Jogging for 45 minutes, really relaxed, almost at fast walking speed, keeping heart rate at around 120bpm. But since we are jump people and basketball people, mixing a few more elements helps. This thing i do is a good mix of all. A fast but not all out mile run improves aerobic endurance without pushing lactic threshold, while tempos improve anaerobic endurance. Plus the added stimulus ( RFD, ankle stiffness etc ) from the sprints. Plus it is sooooo less boring than steady state cardio. Plus a good deal at the calories burned repository ( not most fat, but not all glycogen either ).
Since you are not used to running & sprinting much, together with your distance fears, i would say ease into it.
Start with the 'long' run as warmup. For starters fuck distance, just jog in a moderate pace for 15 minutes.
Then rest 5 minutes.
Then go for tempos, say 3 sets of 5 reps 100m. Start at 50% , so 100m should be around 20-25s. Run the 100m, rest 1 min, repeat. 3-5 minutes between sets.
Then instead of the jumps that i do, you can do a cooldown run, like the starting one but slower. Or jump. Or some plyos. Whatever.
Then you can start progressing it. Establish a standard distance for the first part ( the run ) , like i have established the mile, and start pushing your speed a bit more each time. Same with tempos, when you feel you can do the 3x5@50% with 'good breaths', bump it up to 60% and so on.
But in general, don't get too caught into fat loss details, whatever you do will work as long as you do it.  Go out and do whatever running thing comes to your head for 45-60 minutes. Steady pace running, fast walking, tempos, sprints, basketball shooting around, a little bit of all, they all work.

Maybe you have that cortisol fat disposition...

Nah, i don't think so, i am not the anxious type, my stress and mood levels are fine. Visceral fat is an issue though, it could be it. But I did all those visceral fat indication tests that are out there and they were all negative. I think it is just a matter of build ( storing fat mostly at belly ) worsened by age. Even in my fittest ( and ultra careless ) 25s that i was 75kg working out 5 times a week with tons of cardio, i just got to a faint 4-pack at best. Not much you can do anyway, keep the diet and workouts optimally planned and hope for the best.

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11 May 2015

Bodyweight@session : ~82.75kg , new 2015 low, first time BW@gym under 83, bla bla bla
Soreness : none
Injuries/aches : none

[HANG POWER CLEAN QUEST]+ [LANCE REST-PAUSE UPPER] ROUTINE

Workout #24 , ( Week #10 )

HANG POWER CLEAN:
5@20kg
5@30kg
3@40kg
3@45kg
3@47,5kg ( +2,5 kg )
3@47,5kg
3@50kg
-Improvement, triple extension felt very powerful!

HALF SQUAT:
5@60kg
5@80kg
5@100kg
5@120kg  ( +5 kg )
5@130kg
-Excellent! Much power and strength. 100kg jumping off shoulders, 120kg pretty fast too.
130kg still heavy on back but lighter on legs, legit half depth this time, better speed too.

BENCH PRESS:
10@60kg ( +1 rep )
7@60kg ( +1 rep )
5@60kg
Total = 22 reps ( +2 reps )
Drop-set : 10@50kg
-Progress. Nice.

DEAD HANG PULLUPS:
8@BW
6@BW
5@BW
Total = 17 reps
Drop-set : Lat-Pulldown 10@150lbs
-Same reps, better control.

STANDING CALF RAISE:
LEG PRESS CALF 'RAISE':
30@300lbs
25@300lbs
22@300lbs
-Calf raise machine was broken. Did them at leg press. Used ~135kg ( i was doing BW+50 at the machine so about the same ).

Strong day despite further weight loss. Nice, i needed that.

Yes, exactly, it is all based around my summer vacation which is usually 3 weeks in August. It fits well with the weather too. So getting back from those 3 weeks of de-training i start the 'training season' , in the meanwhile winter catches up, so around March-April i start the cutting+peaking phase till end July and then all over again.

---

Body composition measurements:

Net morning weight : 80.7kg / ~178lbs , lightest i've been in 5-6 years.
Waist : 85cm / ~33.45'' , lifetime 

Online bodyfat estimation : 14.5% , ties lifetime
BI scale bodyfat estimation : 14.3%
AVERAGE bodyfat estimation : 14.4% , ties lifetime 



Too soon, what am i gonna do the next 2,5 months???
Well nothing for now, it is all going good so let's see how it continues.

When's the last time you were 83.5 kg?

Not long ago, earlier this season, September till November, i even got to 82-ish at some point.

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7 May 2015

Bodyweight@session : ???
Soreness : none
Injuries/aches : none

1,5 hours full court basketball.
Endurance started awesome but run out of gas too soon. It is getting too hot now, the air in the gym was pretty bad.
Vert felt very good, got 30'' off dropstep at warmups but getting so tired didn't allow me to use it in game.