2356
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: June 22, 2015, 03:34:42 am »
Tennis ball?
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2357
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: June 21, 2015, 08:07:00 am »Yes, huge difference. I was feeling my legs stiff and tight and tired all the time. Now this is gone, they are always fresh.
And i have not even been doing it right, i still do small sessions and not so often.
Nice. An even bigger reminder for me to get my shit together on this.
2358
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: June 18, 2015, 08:07:59 pm »
Have you noticed much of a difference in your body with your daily SMR ratio lately?
2359
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: June 17, 2015, 08:24:30 pm »
Got around to looking at the video of my SVJ and was mildly surprised to see that my SVJ would be around 26-27" which is pretty damn good for me. I'd like to think I can push that up towards 30 as the training continues without any real specific focus.
May have to sneak down to a court soon and do some jumps/dunks. Haven't picked up a ball in a few months so it'd be interesting.
May have to sneak down to a court soon and do some jumps/dunks. Haven't picked up a ball in a few months so it'd be interesting.
2360
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: June 17, 2015, 01:46:22 am »
17/06/15
Powerlifting Preparation: Correctives Phase
Mobility/activation & mov prep
Cook hip lift- 1 x 20 each side
Glute bridge- 1 x 20 with 3 sec hold
Scap Push ups- 1 x 20
Pushup eqi- 1 x 30s
Core
Turkish Get up- 12kg KB- 1 x 5 each side
Single leg kb deadlift- 12kg KB- 1 x 4
Power Development
Broad Jump- 3 x 3
Resistance Training
Deadlift-
60 x 5, 110 x 3
135 x 3, 3, 3, 3, 3, 3
Bench-
Bar x 10, 40 x 5
52.5 x 10, 10, 10, 10
Tested DLVJ. No idea what it is but I filmed it so I might try and figure that out. Didn't feel too bad.
Energy System Training
KB Swings - 24kg KB 10 swings EMOM for 10 minutes
Not even bothering with the remainder of the strength and assistance exercises. I will do whatever mobility and activation stuff I missed but it's been stressing me out thinking about what I need to do. I don't have more than an hour a day to give at the moment so it will be what it will be.
Powerlifting Preparation: Correctives Phase
Mobility/activation & mov prep
Cook hip lift- 1 x 20 each side
Glute bridge- 1 x 20 with 3 sec hold
Scap Push ups- 1 x 20
Pushup eqi- 1 x 30s
Core
Turkish Get up- 12kg KB- 1 x 5 each side
Single leg kb deadlift- 12kg KB- 1 x 4
Power Development
Broad Jump- 3 x 3
Resistance Training
Deadlift-
60 x 5, 110 x 3
135 x 3, 3, 3, 3, 3, 3
Bench-
Bar x 10, 40 x 5
52.5 x 10, 10, 10, 10
Tested DLVJ. No idea what it is but I filmed it so I might try and figure that out. Didn't feel too bad.
Energy System Training
KB Swings - 24kg KB 10 swings EMOM for 10 minutes
Not even bothering with the remainder of the strength and assistance exercises. I will do whatever mobility and activation stuff I missed but it's been stressing me out thinking about what I need to do. I don't have more than an hour a day to give at the moment so it will be what it will be.
2361
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: June 16, 2015, 10:32:17 pm »good to see some commitment being put into the corrective stuff! I know how boring and soul destroying it is when you could just be lifting max weights (and getting hurt).
I'm sure it will be worth it in the long run though!
100% true. I feel great afterwards but that's only with the knowledge that it's a short term project.
2362
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: June 16, 2015, 08:26:42 pm »
16/06/15
Powerlifting Preparation: Correctives Phase
Mobility/activation & mov prep
Brettzel 1 x 10 breaths each side
Hip Flexor Stretch- 1 x 30s each side
Pigeon Mobility- 1 x 30s each side
Hip Swivels- 1 x 30s each side
straight leg + external rotation + abduction- 1 x 10 each side
Cook hip lift- 1 x 10 each side
Forearm wall slides- 1 x 10
Money maker- 1 x 20 (left side only- side I shift away from in squat)
Side lying clams- 1 x 20 (right side only- side I shift towards in squat)
x band walks- still can't find my band
Core
Half kneeling cable chop- 4 x 8 Was going to use said band which was missing
Single Leg Squat- 2 x 8
Power Development
Single leg box jump (20")- 3 x 3
Resistance Training
Face the wall goblet squat- 1x10 @16kg KB
Towel toe touch- 1 x 10
Squat-
60 x 10
77.5 x 10
97.5 x 10, 10,10 4 (form was all over the place, depth was only just passable, a completely forgettable night)
Where do I start. I have so many excuses for this workout but let's just pencil this one in as one of those workouts that doesn't really get off the ground. Tired, stressed, overfed, lack of time and pretty much every other excuse you could think of. 10 days since my last squat sesh so I know that's not helping. SH1T!!!
Just moving onto the next one.
Powerlifting Preparation: Correctives Phase
Mobility/activation & mov prep
Brettzel 1 x 10 breaths each side
Hip Flexor Stretch- 1 x 30s each side
Pigeon Mobility- 1 x 30s each side
Hip Swivels- 1 x 30s each side
straight leg + external rotation + abduction- 1 x 10 each side
Cook hip lift- 1 x 10 each side
Forearm wall slides- 1 x 10
Money maker- 1 x 20 (left side only- side I shift away from in squat)
Side lying clams- 1 x 20 (right side only- side I shift towards in squat)
Core
Single Leg Squat- 2 x 8
Power Development
Single leg box jump (20")- 3 x 3
Resistance Training
Face the wall goblet squat- 1x10 @16kg KB
Towel toe touch- 1 x 10
Squat-
60 x 10
77.5 x 10
97.5 x 10, 10,
Where do I start. I have so many excuses for this workout but let's just pencil this one in as one of those workouts that doesn't really get off the ground. Tired, stressed, overfed, lack of time and pretty much every other excuse you could think of. 10 days since my last squat sesh so I know that's not helping. SH1T!!!
Just moving onto the next one.
2363
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: June 16, 2015, 02:56:57 am »
Just got sent this link. Most useful website I've read in years.
http://www.triggerpointtherapist.com/trigger-point-guide/trigger-points-in-muscles-director/
http://www.triggerpointtherapist.com/trigger-point-guide/trigger-points-in-muscles-director/
2364
Progress Journals & Experimental Routines / Re: Loopie's Log
« on: June 16, 2015, 02:28:24 am »in seriousness have you gotten that shit checked?
Late to the party on this but when you get your T checked how do you know what they're measuring you against. It's one thing to be measured against your "average" person but for anyone who is interested in any form of athletic endeavour it's a different measurement. I had mine done last year and it was considered to be well within the normal range even though I had low vitamin D and was seriously lacking in quality sleep. I considered it relatively low but what is low to some is not low to others.
2365
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: June 14, 2015, 10:51:14 pm »in re: the cook hip thrust/lift/whatever, i don't think i logged this but i noticed an asymmetry. left leg felt much more in glute max, right leg more in glute med. something is the matter there.
I have a similar problem. Also have worse balance on left leg than on right which feels bizarre.
2366
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: June 14, 2015, 09:29:52 pm »
13/06/15
Powerlifting Preparation: Correctives Phase
Mobility/activation & mov prep
Cook hip lift- 1 x 20 each side
Glute bridge- 2 x 20
Scap push ups- 2 x 20
Push up eqi- 1 x 30s
Core Training
Band resisted push up (top pos)- 2 x 20s
Single leg 2kb dl- 16kg Kb x 2 x 4
Power Development
Forward scoop toss- didn't have slam/med ball to toss
Resistance Training
Deficit pull (standing on 1 plate)
60 x 4
110 x 3, 3, 3, 3
Rack Pull (just below knee)
130 x 5
150 x 3, 3, 3, 3 (mixed grip first set, straps last 3 sets)
KB Floor Press - (supposed to be heavy db press but didn't have any db's)
16kg x 8, 8, 8, 8, 8
Narrow Bench press-
45 x 8, 8, 8, 8
Missed out on supinated negatives, sl stability ball hamstring curls and oh medball slams.
Need to get up to speed on my soft tissue/stretching work as it's been completely missing and I'm feeling it.
Powerlifting Preparation: Correctives Phase
Mobility/activation & mov prep
Cook hip lift- 1 x 20 each side
Glute bridge- 2 x 20
Scap push ups- 2 x 20
Push up eqi- 1 x 30s
Core Training
Band resisted push up (top pos)- 2 x 20s
Single leg 2kb dl- 16kg Kb x 2 x 4
Power Development
Resistance Training
Deficit pull (standing on 1 plate)
60 x 4
110 x 3, 3, 3, 3
Rack Pull (just below knee)
130 x 5
150 x 3, 3, 3, 3 (mixed grip first set, straps last 3 sets)
KB Floor Press - (supposed to be heavy db press but didn't have any db's)
16kg x 8, 8, 8, 8, 8
Narrow Bench press-
45 x 8, 8, 8, 8
Missed out on supinated negatives, sl stability ball hamstring curls and oh medball slams.
Need to get up to speed on my soft tissue/stretching work as it's been completely missing and I'm feeling it.
2367
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: June 14, 2015, 09:21:53 pm »i like the look of those cook hip lifts. was doing a feldenkrais lesson last night that's about dissociating the hip joints from the pelvis and lower back, seems worth exploring.
They're a killer for me. I've been doing a hold at the top for 2-3 seconds and they're definitely getting the right effect.
2368
Progress Journals & Experimental Routines / Re: Chris' training journal
« on: June 14, 2015, 07:59:00 pm »Rack pulls from the knee: 455lbs 3x3. These...wow. Glute and low back feeling it. First time trying these and man, they're tough. Its amazing how the momentum you have during a full ROM deadlift helps.
I'm glad I'm not the only one. I'm only doing these with 150kg but they're a complete bitch.
2369
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: June 11, 2015, 11:29:07 pm »Have to learn to adjust my ideas of what heavy is - 70kg is too heavy, 67.6kg was heavy and 60kg probably was heavy. All of these are ofc super light but in my present state they're all too heavy. Back didn't like what I did yesterday. Not sure i can pinpoint it to which exercise or set/rep but i think it was a FS rep where i kinda twisted at the bottom of the squat and it aggrevagated my back injury again even though i'd been feeling 100% good lately. Woke up today feeling it. To add insult to injuy i had been conservative and did less volume than i would have liked.
more bad news: that the woman i had being seeing since summer - we decided to end it today. Sucks but it happens.
i nailed today's diet so im on a string of 2 days. If i can get past day 3, im usually set for a nice long stint so hoping for that. i just want to drop 5kg and then i'll do maintenance and/or recomp. i dont want to diet 10kg off in one go, it will destroy my motivation even more than it already is. bench press seems to be the only thing im excited about lately.
Sucks to hear about your lady friend. There seems to be a lot of this happening lately.
2370
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: June 11, 2015, 11:22:16 pm »
11/06/15
Powerlifting Preparation: Correctives Phase
Mobility/activation & mov prep
Brettzel 1 x 10 breaths each side
Hip Flexor Stretch- 1 x 30s each side
Pigeon Mobility- 1 x 30s each side
Hip Swivels- 1 x 30s each side
straight leg + external rotation + abduction- 1 x 10 each side
Cook hip lift- 1 x 20 each side
Forearm wall slides- 1 x 10
Scapular wall slides- 1 x 10
Money maker- 1 x 20 (left side only- side I shift away from in squat)
Side lying clams- 1 x 20 (right side only- side I shift towards in squat)
x band walks- 1 x 10m down and back
Core Training
Wide Stance Paloff iso hold - yellow band x 4 x 8
bw king deadlift- 4 x 8
Power Development
seated kb vertical jump-
12kg KBs x 6 x 3
Resistance Training
Barbell overhead reverse lunges-
40 x 2 x 8
Front Squat-
60 x 5, 85 x 5, 95 x 5
KB Overhead walking lunges-
12kg KBs x 2 x 8 each
First time through almost all the workout. Only missed 2 sets on the overhead lunges and a set here and there in the mobility/activation stuff. Feeling good.
Powerlifting Preparation: Correctives Phase
Mobility/activation & mov prep
Brettzel 1 x 10 breaths each side
Hip Flexor Stretch- 1 x 30s each side
Pigeon Mobility- 1 x 30s each side
Hip Swivels- 1 x 30s each side
straight leg + external rotation + abduction- 1 x 10 each side
Cook hip lift- 1 x 20 each side
Forearm wall slides- 1 x 10
Scapular wall slides- 1 x 10
Money maker- 1 x 20 (left side only- side I shift away from in squat)
Side lying clams- 1 x 20 (right side only- side I shift towards in squat)
x band walks- 1 x 10m down and back
Core Training
Wide Stance Paloff iso hold - yellow band x 4 x 8
bw king deadlift- 4 x 8
Power Development
seated kb vertical jump-
12kg KBs x 6 x 3
Resistance Training
Barbell overhead reverse lunges-
40 x 2 x 8
Front Squat-
60 x 5, 85 x 5, 95 x 5
KB Overhead walking lunges-
12kg KBs x 2 x 8 each
First time through almost all the workout. Only missed 2 sets on the overhead lunges and a set here and there in the mobility/activation stuff. Feeling good.