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Messages - CoolColJ

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421
Progress Journals & Experimental Routines / Re: Reboot - get lean, get hops
« on: August 31, 2022, 05:21:27 pm »
Tuesday 30th August 2022

felt ok
Planned to train but called it off last minute, and just did ISOs later that night

----
Waking mobility work and upper body stretches - lat and pec stretches, dislocates

Shoulder Health and tendon rehab

Sartorius, seated ISO push against opposite leg - 3x 45secs

External rotation ISO, scapular retracted and depressed : 3x 45secs
Bicep curl ISO, stretched range: 2x 45 secs
Hammer curl tricep extension overcoming ISO :  2x 45secs

Split squat ISO on balls of foot, rear leg straight: 45 Seconds
Wall sit, single leg - 3x45 secs
Bent Knee Calf raise ISO push against wall/pad- 70% effort 3x45 secs

Peroneal rotation ISO against wall - at 70% effort - 3x 45 secs

External rotation roll up -  Swiss Ball : 2x12
Ball circles at wall - Swiss Ball 2x24 (12 each direction)
Lateral ball circles at wall - Swiss Ball 2x24 (12 each direction)

Lying face down, side butterfly raise: 2kg x12, x8 @ RPE 8/7
upped weight 0.4kg

Super set
Lying face down, arms straight out to sides, Palms down raises: 2kg 2x20
Lying face down, Palms up, arms by sides raises: 2kg 2x20

upped weight 0.4kg

422
Progress Journals & Experimental Routines / Re: Reboot - get lean, get hops
« on: August 29, 2022, 05:56:28 am »
Monday 29th August 2022

Minor aches, feeling decent
Held back on the arm work yesterday, and thankfully no major DOMs

Achilles feeling OK

rest day
----
Waking mobility work and upper body stretches - lat and pec stretches

Single leg calf raise ISO, knee slightly, above parallel - 3x50 secs
Wall sit, single leg - 60 degrees 3x50 secs

felt really good after these


A Rogue Scout reverse hyper came up for sale second hand. Seriously tempted...
It's foldable and portable, a major selling point for me in my garage setup
Everything I get has to serve more than one purpose
But it's more than a one trick pony, for reverse hypers only,  although it also makes a nice table top :)
You can do leg extensions, and leg curls, more like a seated leg curl machine where the posterior chain is stretched
Plus other more cable type movements like rows, face pulls, curls, extensions and chest supported variants by lying on top the bench
But unlike other machines, the arm has some swing to it, which can be an advantage plyometric wise and safety wise for single joint movements








423
Progress Journals & Experimental Routines / Re: Reboot - get lean, get hops
« on: August 28, 2022, 10:53:38 am »
Sunday 28th August 2022

Fat loss cycle 3 - Week 15
Height - 5'8.5"
weighed -  89.6kg (-0.4 ), 197.5lbs

waist - 35.75 inches (-1/8)
hip = 42
upper thigh = 27 1/8
Right calf = 16 1/8 (+1/8)
Neck = 15 7/8
Chest = 43
Right Arm (flexed) = 15.5
Wrist = 6 5/8

Tanita scale bodyfat % = 24% (-0.7 )

Total loss so far - weight -1.1kg Waist 2 1/8 inches BF% Tanita -2.1%

Phone app TDEE Calculator is at 2739 calories
Averaged 2556 calories over the week, 197g protein, 142g carbs,  125g fat.

This is probably the biggest my calves have ever measured while weighing under 90kg
I sure have been working them hard thanks to achilles issues....

Moderately sore all over from yesterday, but feel decent enough


BBall practise session at WLC outdoor courts - 40 mins

Bodyweight without shoes ?

At the courts
Split squat ISO on balls of foot, rear leg straight: x 30secs

Wall sit, heels off the floor: x 45secs
Wall sit, single leg. heels off the floor : 2x 45 secs
Internal leg rotation ISO, side of leg into bench top 2x 45secs
Calf raise ISO push against wall. Single leg knee slightly bent - 70% effort 3x45 secs

Dribbling drills - 30 mins

Low to medium intensity shooting and dribbling and moves
did a few layups off 1 and 2 legs

----
5 x 3 inch hop landing on 1 leg, alternating sides
Pogo hops - low intensity 3x 50

stretch


Same as last week, no pain
Sore/stiff upper back made shooting a bit tough

They finally added chain nets to the rims here, so I don't have to bring my Black net anymore, plus a slightly lower jump target :)
The courts were busy so I didn't get to shoot much until right a the very end, mostly did dribbling drills
And a few Euro step practise




Arm session - back at home

Skipped arm stuff the last couple of sessions, figured I'd do them today on their own

Rotating sets 2 mins rest

A1) Dumbbell Bicep Curl: controlled eccentric  - 15kg x10
25kg x8 @7
25kg x8 @7.5
A2)Incline dumbbell curl:- controlled eccentric - 25kg x5 @8
A3) Incline Hammer curl: - controlled eccentric - 15kg x10
20kg x9 @8 - right arm 3/10 lower bicep area pain

B1) Lying dumbbell tricep extensions: - 15kg x10
25kg x10 @7
25kg x8 @7
B2 Single arm over head tricep extension:- Controlled eccentric, out to the side - 15kg x10
25kg x12 @8
25kg x10 @8

-----------------
Single arm deadlift hold: - 40kg x10 secs
50kg x10 Secs Front
50kg x10 Secs Side
55kg x10 Secs Front. Near failure
55kg x10 Secs Side. Near failure

Bar hangs:
30 Secs x Pull up grip
30 Secs x Wide grip
30 Secs x Chin grip, feet supported
30 Secs x Pull up grip

424
Progress Journals & Experimental Routines / Re: Reboot - get lean, get hops
« on: August 28, 2022, 08:35:19 am »
Quote from: LBSS on August 27, 2022, 08:48:32 pm
i just picked up a used bench today that has one of those attachments on the end, had not occurred to me to do calf raises with it. will have to give that a try.

You will need a block of wood or something similar to prop the arm up so you can get into position, unless you want to curl the weight up everytime :)

425
Progress Journals & Experimental Routines / Re: Reboot - get lean, get hops
« on: August 27, 2022, 04:27:18 pm »
Saturday 27th August 2022

Still a little sore, but better sleep, and that certain crispy feeling in my legs and hips when doing my waking mobility work and bodyweight sumo deadlifts
told me my body was ready to train again

Left rib still hurts when I take a big breath, but much better

----
Waking mobility work and upper body stretches - lat and pec stretches

Soft tissue work - for whole body

Tendon health+rehab -  Low fatigue Week 7 - day 1

Bodyweight with shoes, winter clothing - 91.6kg

general mobility drills

Sartorius leg lift ISO, while pressing foot against wall - 70% effort 3x45 secs
Peroneal External foot rotation ISO against wall - leg slightly bent 70% effort 3x45 secs

split squat ISO, rear leg straight, on balls of feet, at 90 degrees knee angle - x 30 secs
Front plank hold: x 30secs
Glute bridge hold, with knees pushed inwards x30 secs
Side plank, legs bent, upper leg abducted: x 30 secs

Rotating sets 1 mins rest

A) Leg extension ISO, single leg - end of unit elevated 5 inches - 3 sec Concentric, 42 sec hold at 60 degrees, slow eccentric - 15kg, 20kg, 25kg,
45 sec ISO push against 60 degrees strap at 70% effort - 30kg, 32.5kg, 35kg, 37.5kg

left patella tendon felt a little achey today

B) Suitcase carry, unilateral, marches in place: - 35lbs 2x10
warm up core and QL

Half kneeling weight shift: - 10kg plate 6x10 secs


High bar squat: - slow eccentric - 20kg x10, 40kg x10, 60kg x10, 75kg x6, 90kg x5, belt on  105kg x5, 120kg x5 
belt, controlled eccentric
130kg x5 @ RPE 6.5
140kg x5 @ RPE 8.5 - puts e1RM at 168kg 

Squats didn't feel too heavy on my back, and good form overall.
Getting ever closer to my 140kg x10 goal.

Flag press, 2 handed: - scapular retracted and depressed: plates 5kg x12, 10kg 2x15 @ RPE 5/6

Rotating sets 1-2 mins rest

A) SSB Good Morning: - oly shoes - 30kg x10, 50kg x10, belt on 60kg x8,  70kg x8
belt
80kg x8 @ RPE 7
85kg x8 @ RPE 8

B) Close grip triangle push up: BW x12 on bench, BW x10
10kg plate on upper back  x8
15kg in backpack X 16 @ RPE 7 (PR!!)
15kg x12 @6

C1) SSB or weighted single leg Calf raise ISO: - knee slightly bent - BW x 45 secs
45 secs x 30kg, 50kg, x60kg x60kg
C2) SSB or weighted single leg Calf raise -  3 sec down, fast up, 1 sec hold at top - 3/4 ROM -
50kg x10 @ RPE 7
60kg x10 @8
Pain free

D) Tibilias Wall raise - against side of car, in oly shoes - BW x 10
+10kg plate in hands x9 @ RPE 8
3x8 @ RPE 7

lower RPE on all sets

Rotating sets 2 mins rest

A) High angle rows - 20kg x12, 40kg x10, belt 60kg x6, 70kg x8
belt
80kg x8 @RPE 8.5

B) Ghetto Seated calf raise, single leg: on IronMaster leg extension attachment
Tempo 3 secs up and down - 20kg x10, 40kg x10
60kg x12 @ RPE 5
70kg x12 @8

It worked fairly well, but since I had the bench inclined up a bit, the stack felt like tipping at the top...
And the lever arm is much shorter than proper units, so even with one leg, I will need to use 80kg to get a decent load.
The load rating of this attachment is 90kg... so probably not viable long term, but it felt comfortable
Might feel heavier doing in on the opposite side




Leg Curl - single leg - end of unit elevated 5 inches - toes pointed, explosive - 10kg x10
15kg x10 @ REP 7
17.5kg x12, x10 @RPE 8



426
Progress Journals & Experimental Routines / Re: Reboot - get lean, get hops
« on: August 26, 2022, 06:18:07 am »
Friday 26th August 2022

had planned to train today, but poor sleep, still sore, and tweaking a muscle, intercostal in my left rib area ( I think the ISO wood chop last night did it...)
means I should skip it to fight another day

----
While lying in bed, upon waking

Single Bent leg, internal rotation ISO -  3x 45 secs
both sides had a 4/10 pain in the adductor region on first set which decreased to 1/10 by third set

Pec minor stretch, posterior shoulder ISO combo, lying on back : 3x 45secs

Waking mobility work and upper body stretches - lat and pec stretches

Split squat ISO on balls of foot, rear leg straight: actively pushing into floor - 3 x 45 Seconds


I need to get back into seated calf raises.
In the past I have used my Safety squat bar on the squat rack safety arms to do this.
The SSB pad is nice for this, doing it one side at a time, with a bumper plate for the toes.
The angle leverage on the bar against the safeties makes it much harder than straight weight, like a land mine
But it gets super awkward to slip the pad over your knee, and I stopped it due to pressure on my then left quad tendon injury.

I don't know why I didn't think of it before, but my Ironmaster leg extension attachment is perfect to do seated calf raises!
Put my folding stool in front of the upper leg curl pad, bumper plate for toes.
And maybe a block of wood to raise the arm up before and after getting into position, like on a proper seated calf raise machine.
Either wedge it inbetween the vertical part of the arm and bench leg, or under the horizontal part of the arm to prop it up

And the inner upper pad, the non movable one can maybe used for ISO seated calf raises - have to check tomorrow if it's high enough
Putting toes on the bench legs

Other things like belt squat, standing up higher on blocks or hip thrust can also be done as well on the the pads :)
And since the bench tilts/incline there are probably other things like weighted abs, hip flexor raises, machine press, back extension, rows etc to be had




Some variations on this idea on a commercial leg extension machine :)

<a href="http://www.youtube.com/watch?v=kivABH6ohOg" target="_blank">http://www.youtube.com/watch?v=kivABH6ohOg</a>

<a href="http://www.youtube.com/watch?v=B9_myFjUb5E" target="_blank">http://www.youtube.com/watch?v=B9_myFjUb5E</a>



427
Progress Journals & Experimental Routines / Re: Reboot - get lean, get hops
« on: August 25, 2022, 11:00:49 am »
Thursday 25th August 2022

Still fairly sore, but feeling decent mood wise, and body feels cripsy

Achilles feel good, even after that combo of intensive ISOs and walking yesterday

Lightest bodyweight in a while, down to 88.6kg this morning, looking leaner.

----
While lying in bed, upon waking

Single Bent leg, internal rotation ISO -  3x 45 secs
both sides had a 4/10 pain in the adductor region on first set which decreased to 1/10 by third set

Pec minor stretch, posterior shoulder ISO combo, lying on back : 3x 45secs

Waking mobility work and upper body stretches - lat and pec stretches, dislocates


Shoulder Health and tendon rehab

Bicep curl ISO, stretched range: 2x 25 secs
Hammer curl tricep extension overcoming ISO :  2x 45secs

External rotation ISO, scapular retracted and depressed : 3x 45secs

Split squat ISO on balls of foot, rear leg straight: 45 Seconds
Seated, single leg push into floor ISO heel off the floor, 90 degree knee angle - 70% effort 3x45 secs
Calf raise ISO push against wall. Single leg knee slightly bent - 70% effort 3x45 secs

Peroneal rotation ISO against wall - at 70% effort - 3x 45 secs
Wood chop ISO push : each side 3x 45secs


External rotation roll up -  Swiss Ball : 2x12
Ball circles at wall - Swiss Ball 2x24 (12 each direction)
Lateral ball circles at wall - Swiss Ball 2x24 (12 each direction)

Lying face down, side butterfly raise: 1.6kg 2x12
feeling way easier now

Super set
Lying face down, arms straight out to sides, Palms down raises: 1.6kg x20,2x30
Lying face down, Palms up, arms by sides raises: 1.6kg 2x30

Getting much easier, will go up to 2kg next time.

428
Strength, Power, Reactivity, & Speed Discussion / Re: Training to failure for strength gains vs hypertropy
« on: August 25, 2022, 10:41:58 am »
research has shown that you get similar hypertrophy keeping 2-3 reps in the tank.

You can also take into account fatigue to stimulus ratio - going to failure may or may not be better, but it' sure causes more muscle damage and fatigue out of proportion to the benefits
And you can do more volume, retain better technique, and reduce injury potential not doing so


429
Strength, Power, Reactivity, & Speed Discussion / Re: Motor recruitment vs %1RM
« on: August 25, 2022, 10:38:22 am »
Quote from: Dreyth on August 24, 2022, 11:00:44 am
Also cant remember this, but:

I know that training closer to 1RM activates more motor units, but what if you are doing max effort on 20-60% loads? How does it differ from 90% work where you inherently have to do max effort to lift the load?

You pretty much have full recruitment by 75-80% of 1RM or by moving lighter loads as fast as possible, or as fatigue sets on towards the end of a lighter set.
The only difference is the firing rate, twitch, of muscles increase with heavier loads near 1RM.

Also there is theory that the first few reps of 60-70% of 1RM are closer to what happens with heavier loads, where all the fast twitch fibers are present and firing, but soon start to fatigue after a few reps, hence why bar speed slows down.
As opposed to them kicking in with lighter loads near failure.

Which does make sense to me. If the largest, strongest and fastest motor units are still around why is the bar speed decreasing past the first few reps on moderate loads? They are most likely dropped out by then, and the slower more fatigue resistant motor units are the ones still hanging on



430
Strength, Power, Reactivity, & Speed Discussion / Re: Trained lifters are primarily stronger due to muscularity not neural adaptations
« on: August 25, 2022, 10:22:39 am »
Quote from: Dreyth on August 24, 2022, 10:52:11 am
Somewhere deep in my logs my 1RM squat dropped from 415 to 335 i believe in a matter of 1-2 weeks. I had only take a few days off from lifting i think. I dont recall any drastic sleep or stress changes during that time. How does that factor in here?

Through my decade of squatting, many ups and downs, i’ve definitely noticed i gain the most on high frequency (85% max 3x a week, with 1 of the days being a “light day” working up to a 85-90% single and no work sets) and i attributed some of my success to neural adaptations (whatever they may be). Im wondering how my n=1 experience fits into the information from this thread


Strength display is a summation of many factors on any given day - your brain still has to send that electrical signal to many muscles in the proper order, rate, timing etc.
the strength of the signal is not a constant thing, it varies depending on the state of the body, but when the muscles get it, they all fire on or off.

Austin Baracki of Barbell medicine has a few good posts on this

Quote
182.5 kg / 402 lb x 3 (17 lb PR)
BW 193

We want to think we can control a lot more than we really can.

This is 40 lbs heavier than the same set of 3 from last week … which was 20 lbs less than the week before … which happened to be a 5 lb PR triple at the time.

Nothing about my programming changed this time, nor have there been significant changes to my bench training for the past 4-6 months. No low stress / deload / pivot weeks, no changes to exercise selection or volume.

So, where did these PRs come from? I don’t know. They just happened from adjusting loading to match day-to-day performance, known as “autoregulation”, until the stars aligned today 🤷‍♂️

We think by planning out our training cycles in advance, sometimes pre-selecting our loads for the next 12 weeks, or by adjusting the minutiae of training variables that we can produce reliable training responses over time.

This is why lots of folks maintain meticulous training logs, review data, and pro-actively plan things like block lengths, deloads, and sequences of exercises based on their past responses.

I wish we were all robots that responded to training inputs this predictably. Unfortunately, human lives are way too complex for these things to reliably reproduce over time.

Additionally, the pace of adaptation (and thus performance) is heavily influenced by things outside of our control, and tends to happen on its own timeline. The things that we control the most, whether you do sets of 3 or sets of 5, whether you add 5 lbs or not on a given day, or whether you do a paused or a pin squat, probably matter the least in the big picture.

Expecting to plan and time specific adaptations in advance is often a road to frustration, burnout, or injury. Instead, try

1) finding a reasonable, sustainable, and enjoyable training setup
2) matching loading to day-to-day performance using an autoregulation strategy
3) accepting the process of doing this consistently for years and years on end

With these in place, results are going to happen on their own timeline. There will be plenty of ups and downs - the challenge is finding ways to enjoy, and stay on, the ride.



431
Progress Journals & Experimental Routines / Re: Reboot - get lean, get hops
« on: August 24, 2022, 10:10:51 am »
Wednesday 24th August 2022

Damn, heayy soreness all over - especially my quads, calves, hamstrings, erectors
There is a significant difference in soreness/muscle damage when I do these hard near failure sets
compared to higher volume, but low fatigue sets, even with heavy 2-3s

But I don't feel tired or drained, so that's a change from before, even though these sessions are crazy long!

----
Waking mobility work and upper body stretches - lat and pec stretches

Split squat ISO on balls of foot, rear leg straight: 45 Seconds
Seated, single leg push into floor ISO heel off the floor, 90 degree knee angle - 70% effort 3x45 secs
Calf raise ISO push against wall. Single leg knee slightly bent - 70% effort 3x45 secs

Bar hangs - pull up grip x 30secs - feet supported, x 30secs
Wide grip x 30 secs - semi feet supported
Wide chin grip x 30secs - feet supported
Narrow chin grip x 30 secs - feet supported
Pull up grip x 30secs

Walk - 22 mins

Release traps, biceps, tricep, forearms, and lats/subscap on Ironmaster bench chin up bar attachment, when set to a low incline angle
So I figured out this today - when set up like this, all those chin handles and the bar itself makes for nice hard pointy things to put deep pressure on muscles :)


432
Progress Journals & Experimental Routines / Re: Reboot - get lean, get hops
« on: August 23, 2022, 02:28:55 pm »
Tuesday 23rd August 2022

Felt Ok today, but right QL feeling achey.

----
While lying in bed, upon waking

Single Bent leg, internal rotation ISO -  3x45 secs
both sides had a 4/10 pain in the adductor region on first set which decreased by third set

Sartorius, lying on back, ISO : 3x 45secs
holding leg in the air, resisting gravity

Pec minor stretch, posterior shoulder ISO combo, lying on back : 3x 45secs

----
Waking mobility work and upper body stretches
Soft tissue work for whole body


Tendon health+rehab -  Low fatigue Week 6 - day 3

Bodyweight with shoes, winter clothing - 91.6kg 

BBall ball control and dribbling drills - 7mins OK

split squat ISO, rear leg straight, on balls of feet, at 80 degrees knee angle - x 30 secs
Front plank hold: x 30secs
Glute bridge hold x30secs
Side plank, legs bent: x 30 secs

Rotating sets - 1 mins rest

A1) Leg extension ISO, single leg - end of unit elevated 5 inches - 3 sec Concentric, 10 sec hold at top, 30 sec hold at 60 degrees, slow eccentric - 15kg, 20kg
A2) Seated, single leg push into floor ISO heel off the floor, 90 degree knee angle - 70% effort 2x45 secs

B) Peroneal rotation ISO against wall - at 70% effort - 3x 45 secs

C)Calf Raise - single leg - BW full range warmups 
at slightly above neutral with 1 inch ROM slow raises - SSB with slight knee bend - 45 secs x30kg, 40kg, 40kg, 40kg

Adding the slight knee bend feels like it loads the achilles much more

Heel touch downs, single leg, off 7 inch step: - slow eccentric - x10
Half kneeling weight shift: - 10kg plate 5x10 secs

Olys - Clean high pull: 20kg x6, 60kg x3, 80kg x3, 90kg 2x3

High bar squat: - Oly shoes - controlled eccentric - 20kg x10, 60kg x7, 80kg x7, 100kg x3, belt 100kg x3, 115kg 2x3
belt
130kg x9 RPE @9
130x5 RPE @7

This put e1RM around 173kg
Made bigger jumps during the warm up sets and 100kg felt much harder than usual, but 115kg and 130kg all felt ok
I didn't expect to do 130kg for this many reps, but after the first 3 felt easier than expected, I decided to keep repping it out.

Sumo Deadlifts - lowered fast - Belt, hook grip - 90kg x3, 120kg x3
Belt straps
140kg x6, x5 @ RPE 6

140kg felt surprisingly easy, even after squats. Used narrower stance, semi-sumo, which could be a reason.

Rotating sets - 1 mins rest

A) Dumbbell press, rotating grip: - inline with ears - 15lbs x10, 25lbs x10
35lbs x13 @ RPE  8
35lbs 2x11 @ RPE 8

+1 rep each set

B) Single arm dumbbell row, head supported : - controlled eccentric - 45lbs x10,
67.5lbs x12 @ RPE 8
70lbs 2x10 @ RPE 7/8

Bumped up dumbbell 5lbs

C) SSB split squat: 2 hand supported, oly shoes - 1 sec up, 3 sec down - BW x12, 30kg x10, 50kg x8, 70kg x8
2 min rest between sides
80kg x10 @RPE 7.5
80kg x8 @7

Rotating sets 2 mins rest

Single arm deadlift hold: - 10 sec hold x 40kg, 50kg, 55kg, 55kg Left hand near failure

Jefferson curl, single dumbbell, 3 position - alternating to front, left and right - 15lbs x7, 25lbs x10, 35lbs x10

433
Pics, Videos, & Links / Larry Wheels coming off roids
« on: August 23, 2022, 01:39:54 pm »
 :ninja:

<a href="http://www.youtube.com/watch?v=oZjWqp4gfUo" target="_blank">http://www.youtube.com/watch?v=oZjWqp4gfUo</a>

434
Progress Journals & Experimental Routines / Re: Reboot - get lean, get hops
« on: August 22, 2022, 01:56:30 pm »
Monday 22nd August 2022

A little achey feeling, but no major soreness.
I was expecting to be much more sore

tendons feel decent - no flare ups

----
While lying in bed, upon waking

Single Bent leg, internal rotation ISO -  3x 45 secs
both sides had a 4/10 pain in the adductor region on first set which decreased by third set

Sartorius, lying on back, stretched ISO push : 4x 45secs
2 sets holding leg in the air , resisting gravity, 2 sets pushing down into bed at 70% effort

Subscapularis ISO push, lying on back : 3x 45secs
External rotation ISO, scapular retracted and depressed : 3x 45secs
Pec minor stretch, posterior shoulder ISO combo, lying on back : 3x 45secs
lying on back, palms up by side, arm ISO push :  3x 45secs
Bicep curl tricep extension overcoming ISO :  3x 45secs


Waking mobility work and upper body stretches - lat and pec stretches

Shoulder Health and tendon rehab

Wood chop ISO push : each side 3x 45secs

Split squat ISO on balls of foot, rear leg straight: 45 Seconds
Seated, single leg push into floor ISO heel off the floor, 90 degree knee angle - 70% effort 3x45 secs
Calf raise ISO push against wall. Single leg knee slightly bent - 70% effort 3x45 secs

External rotation roll up - BBall : 2x12
Ball circles at wall - Swiss Ball 2x24 (12 each direction)
Lateral ball circles at wall - Swiss Ball 2x24 (12 each direction)
Banded upper cut pulses: Light rogue mini band 2x6

Lying face down, Palms down, arms by sides raises: 1.6kg 2x10
Super set
Lying face down, Palms up, arms by sides raises: 1.6kg 2x20
Lying face down, arms straight out to sides, Palms down raises: 1.6kg 2x20

Walk - 24 mins

stretch

435
Progress Journals & Experimental Routines / Re: Reboot - get lean, get hops
« on: August 21, 2022, 10:40:58 am »
Sunday 21st August 2022

Fat loss cycle 3 - Week 14
Height - 5'8.5"
weighed -  90kg (+0.1 ), 198lbs

waist - 35 7/8inches
hip = 42
upper thigh = 27 1/8 (+0.25)
Right calf = 16 
Neck = 15 7/8
Chest = 43
Right Arm (flexed) = 15.5
Wrist = 6 5/8

Tanita scale bodyfat % = 24.7% (+0.1 )

Total loss so far - weight -0.7kg Waist 2 inches BF% Tanita -1.5%

Phone app TDEE Calculator is at 2828 calories
Averaged 2790 calories over the week, 181g protein, 178g carbs,  141g fat.

No major change this week apart from my legs blowing up


Big drop in soreness, felt decent enough
Spring is approaching, had the urge to go to the BBall courts and just dribble/shoot around

Achilles and left patella tendon, while not fully healed felt good enough to start loading them lightly

----
While lying in bed, upon waking

Single Bent leg, internal rotation ISO -  3x 45 secs
both sides had a 5/10 pain in the adductor region on first set which decreased by third set

Sartorius, lying on back, stretched ISO push : 4x 45secs
2 sets holding leg in the air , resisting gravity, 2 sets pushing down into bed at 70% effort

Waking  mobility work and upper body stretches
soft tissue work on feet and calves

BBall practise session at WLC outdoor courts - 40 mins

Bodyweight without shoes ?

At the courts
Seated, single leg push into floor ISO heel off the floor, 90 degree knee angle  - 70% effort 3x45 secs
Calf raise ISO push against wall. Single leg knee slightly bent - 70% effort 3x45 secs

Dribbling drills - 15 mins

Low to medium intensity shooting and dribbling and moves
did a few layups off 1 and 2 legs

----
5 x 3 inch hop landing on 1 leg, alternating sides

stretch


It's like I never took a break, shooting, moves and timing was still decent
No discomfort from my achilles or left patella tendon during session.
Some random minor twinges from right inner left side heel post session, but nothing out of the ordinary or worse than before.

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