Moderate soreness in arms and abs, but my erectors are pretty sore from yesterday somehow.... Legs starting to feel crisper
Total rest day today. See how tomorrow turns out, but it's been raining just about everyday, so if it does, then no BBall But maybe casual indoor court visit might be an option, but they are usually booked, we will see.
Otherwise I will do my stuff at home as I am able to
---- Morning mobility work and upper body stretches
Feeling tired from yesterday, and sore traps, shoulders and upper back, cuffs Quads, all the way up to my hip are pretty sore from the leg extensions and calves as well
Skipped arms yesterday, decided to do them today, along with core work. not the best of workouts with me feeling stale, tired and sore
Maybe hit abs too hard, as everytime I sneeze my abs cramp up post session.... :/
---- Walk - 21 mins
Tendon health+rehab - Day 5 Arms and Core
Bodyweight with shoes - 92.5kg in winter clothing
general mobility drills
split squat ISO, rear leg straight, on balls of feet, at 80 degrees knee angle - x 30 secs
rotating sets - 1 mins rest
A) Plank complex - 3 rounds total
glute bridge hold x 30 secs Front plank x 30 secs Side plank, legs bent- x30 secs each side
B)Wall sit, heels off floor - 60 degrees - 3x 60secs
C) Hanging leg raises, legs straight to parallel: - BW x3 2x10 @ RPE 7
rotating sets - 1 mins rest
A) Dumbbell curl - 15lbs x10, 25lbs x6, 30lbs x 13 @ RPE 8 (PR!! +1 rep) 30lbs x 10 @8
PR only because I didn't do much upper body stuff before hand, but can probably do more if I was fresh. Left bicep tendon/shoulder hurting... so may have to drop these...
B) Lying dumbbell tricep extensions: 15lbs x10, 25lbs x6 30lbs x 11 @ RPE 8 (PR!! +2 reps) 30lbs x 10 @8
C) AB wheel: - On knees, down to floor - BW x6, 2x12 @ RPE 7/8
B) Bulgarian split squat - hand supported - each side back to back, 3 secs down and up - rear foot on 6 inch step, toes down BW 5x5
felt good, despite quad soreness. Nice rectus femoris stretch on rear leg with toes pointing down on a low step, instead of foot resting on a higher bench
waist - 37 inches (-1/8) hip = 42.25 upper thigh = 27 (-0.25) Right calf = 16 (+1/8) Neck = 15 7/8 (+1/8) Chest = 42 7/8 (-1/8) Right Arm (flexed) = 15.5 (-1/8) Wrist = 6 5/8
Tanita scale bodyfat % = 25% (-0.2)
Total loss so far - weight 1kg Waist 0.5 inches BF% Tanita 1.2%
Phone app TDEE is at 2939 Fitbit said I averaged 3308 for the week
Averaged 2548 calories over the week, 163g protein, 147g carbs, 172g fat.
As per usual for me 0.5 inch off the waist = 1kg of fat lost At least another 7 inches more to drop, so 14+kg lighter by then plus a bit more for water weight
Messed up my form on the first set of 55kg, but I don't think I would have got 10 reps for a PR. Second set much better, kept elbows in. 42.5kg a touch too heavy was not able to get 3x11 without going to failure.
split squat ISO, rear leg straight, on balls of feet, at 80 degrees knee angle - x 35 secs
rotating sets - 1 mins rest
A)Pull up/Chin up - feet assisted pull up x10, Hang and 20 scap shrugs, 10 wide grip alternating between 1 pull up and chin set each rotation
A) Pull up - dead hang/paused, wider - BW x1 BW x7 @ RPE 8 Wide, snatch grip BW x3 @8 BW x3 @6 Wide, snatch grip BW x3 @10
B)Lateral leg drive against wall ISO - glute medius - 3x 30secs @ 70% effort
C) Calf Raise - single leg - BW warmups - hold at neutral, with 1 inch ROM slow Raises 30secs- x 30kg, 50kg, 60kg, 67.5kg @ RPE 8 ISO only - 30secs x 67.5kg
rotating sets - 2 mins rest
A) Leg extension, single leg - 3 slow reps, then 10 sec hold at top, and 60 degrees - 15kg 3 secs up and down between 10 and 60 degrees for 30secs - 22.5kg, 30kg, 35kg, 37.5kg 40kg, 40kg @ RPE 8 30 secs ISO at 60 degrees x 40kg
2/10 left patella tendon ache here and there on a few sets for a few seconds.
A) Deficit push up: - feet elevated leg extension pads, hands on Powerblock dumbbells - BW x10 on floor, BW x10 paused, fully pushed up, hold at top - BW 3x12 @ RPE 6/6.5/7
B) Single arm dumbbell row - bench head supported - straps - 32.5kg x6. 45kg x1, belt - 45kg x5, x4, x3 @ RPE 9/8.5/8.5
A) Single arm high angle row, upright row, supported:hold at top - 35lbs x12 45lbs x10 @7 50lbs x10 @8
B) Scaption raises: - full range of motion - 5lbs x10 15lbs 9 @ RPE 8 (+1 rep) 10lbs 2x10 @ RPE 8/8.5
C) Band extended scap external rotation against wall:Light Rogue mini band x20, x30 @ RPE 7
Lots of sleep today, over 10 hours to make up for yesterday... did not try to do it, body just slept for longer Much less soreness, but upper back and shoulders still fairly sore, so more rest today
---- Morning mobility work and upper body stretches
Wall sit - at 60 degrees, with heels off the floor - BW x 60secs x 4 sets
Calf raise drops - 3 sec hold at top, rapid drop to above floor - 4x6 single leg x 3 reps each leg
good, no achilles pain. Even the single leg one felt fine.
Mild drained feeling, whole lower body is pretty sore, posterior chain, upper back, traps and delts Though less than last week, but upper more so from the clean/snatch high pulls Calves more sore
Had planned to go walk, but didn't end up doing it.
Lower body feeling a bit achey all over, debated about delaying till tomorrow. I just felt eager to train. so went ahead, and it seems I have recovered enough to display improved strength.
Lower back still pretty sore, but was fine after soft tissue work and during the session
Long ass session today - 5 hours!
---- Morning mobility work and upper body stretches soft tissue work for lower body and whole back
Tendon health+rehab - Day 3 Lower 2 - Heavy
Bodyweight in shoes = 91.7kg general mobility drills
split squat ISO, rear leg straight, on balls of feet, at 80 degrees knee angle - x 30 secs Front plank x 30 secs glute bridge hold x 30 secs Side plank- x30 secs each side
---- Alternating sets - 1 mins rest
A) Leg extension ISO, single leg - 6 sec Concentric, 10 sec hold at top, 30 and 60 degrees, slow eccentric - 15kg, 22.5kg 3 sec Concentric to 60 degrees, 30 sec hold - 30kg
B) olys with 20kg bar - powercleans, hang snatch hi pulls and power snatches C) Overhead squat - slow tempo - BW 2x10 in Nano X D) Low bar good morning: 20kg 2x10
Alternating sets - 1 mins rest
A) Clean/Snatch high pulls - 3x clean high pull + 1 snatch high pull - 60kg x 3 sets
1 set of high bar, then low bar until main work sets - then all high bar sets Low bar squat: - NanoX - slow eccentrics - 60kg x10, 75kg x5, 90kg x4, belt 105kg x3
High bar squat: - NanoX - slow eccentrics - 20kg x10, 40kg x10, 60kg x5, 90kg x5, belt 105kg x3, 115kg x2, 125kg x1 belt - slow eccentric 135kg x1
oly shoes 105kg x10 @ RPE 8 105kg x8 @7 Low bar squat 105kg x6 @7 105kg x4 @5 facing up slope
Noticed the bar sits uneven on my back... going to have to haul the big mirror into the garage to check this next time <a href="http://www.youtube.com/watch?v=1BHW5tD1trg" target="_blank">http://www.youtube.com/watch?v=1BHW5tD1trg</a>
I tried the Reebok Nano X today for the main sets. It has a 4mm heel drop and with the slope of my garage adding 7mm or so onto that for 11mm is much less than an oly shoe 20-22mm on a flat floor or 29mm facing down the slope of my garage. Which is way too steep. I noticed less quad in a good way and much more glute activation. Just felt stronger and less tipsy.... Only issue is that these shoes are squishy... The other alternative is to wear the oly shoes and face up the garage slope for a 13-15mm heel drop
Everything felt heavy as hell on my back, but after unracking each weight and just holding it for a few secs before each set helped. I think 125kg x10 is a PR for high bar squats, 120kg x10 was past best. Just slapping on 5kg each week, linear progression, and still getting 10 reps without going near failure. I think my e1Rm is around 170kg 374lbs
Took 140kg for a spin on second set and it felt good. I think I can do 6 reps with it now. Doing these heavy sets after a higher rep set just always feels better to me vs doing 140kg straight up. Getting ever closer to my 140kg x 10 goal. After that 2x Bodyweight for 10 reps.
Doesn't seem like these is much difference between my low bar and high bar squats, but I might be better on low bar squats with a flatter shoe like the Nano X in my garage.
Alternating sets - 1 mins rest A1) Stiff legged deadlift 60kg x5 A2)Sumo Deadlift - Oly shoes, belt, hook-gripped - 60kg x12 A3) Romanian deadlift: - Oly shoes, deadlifted off floor for first rep - 60kg x12 light sets to stay in the groove
B1) SSB tibialis raise - in oly shoes, Romaleos 2 - BW x12, 30kg x 10, 50kg x5 55kg x10, x11, x9 @ RPE 9/9/9 9 (+1 rep on first 2 sets) B2) Single leg split stance tibialis raise, in oly shoes - BW x12, x10 @ RPE 9/9
C) SSB Good Morning: - belt - 30kg x10, 50kg x10 belt - 50kg x10 @5 62.5kg x10 Belt @7 (+2.5kg) 65kg x10 Belt @8 (+5kg) 65kg x10 Belt @7
felt good, despite sore erectors, the belt helps immensely
D)SSB Calf Raise - single leg - 1 sec up and 3 secs to neutral - BW x6, 30kg x 6, 50kg x8, 55kg x8, 60kg x9 @RPE 7/8/9
3/10 pain in right achilles insertion at the bottom on all main sets
E) SSB split squat - hand supported, Front foot on 4 inch step, heel off edge, oly shoes. 3 secs down and up, Non lock - BW x10, 30kg x10 50kg 3x10 @ RPE 7/7.5/8
heel off the step edge, so also loading my soleus/achilles
Alternating sets - 2 mins rest
A) Leg Curls - end of unit elevated 5 inches - 20kg x10, 30kg x6 explosive concentric 36.25kg x11 @RPE 9 (PR!! +1 rep) 36.25kg x9 @8.5 (+1 rep) 36.25kg x8 @9
B) Single leg, leg extension - leaning back, 3 sec up and down, non lock - 20kg x8 25kg 3x8 @ RPE 8/8.5/9 (+2.5kg)
Jefferson curl, single dumbbell, 3 position - alternating to front, left and right - 15lbs x6, 25lbs 2x12
Felt fine after yesterday's session, but when I woke up this morning, felt so much more tired. Moderate aches all over, but not in a DOMs way, just achey/beat up Erectors sore
Achilles felt decent, cold out of bed, after yesterday, getting there ---- Morning mobility work and upper body stretches
single leg Calf raise holds - with 1 inch ROM raises - 3x 50 secs Wall sit - at 60 degrees - 3x 50secs
Much less soreness from yesterday, but whole body still feels achey, so likely need another 2 more days of rest Big drop in vertical jump says as much
Achilles felt good, cold out of bed, after last night's calf raise drops.
---- Morning mobility work and upper body stretches soft tissue work on feet, outer quads and rectus femoris
BBall practise session at WLC outdoor courts- 40 mins
Bodyweight without shoes ?
Dribbling drills - 15 mins
Low intensity jump shots, post moves, wrap around layups and tons of inbetween the leg shots around the rim slow jogs after ball here and there, on balls of feet
Rotating sets - 30 secs to 1 min between each
A) Drop squat - down to bottom of deep jump landing position - 5x5 B) Split squat drop - to 60 degrees - 3x5 B) Low Pogo hop - 5x10 (+1set)
C) Vertical jumps/standing dunks on 8 feet rim - landing deeper, hips back - x3 warmup x2 - 2 hands against net x2 - 1 hand on backboard, 3 inches down, 2nd knuckle on 9 feet x2 - 1 hand on net, achey left patella tendon on landing x2 - 1 hand on backboard x3 - 2 two hand dunks + 1 standing windmill dunk on 8 feet rim
Touched about 9'2" - 2nd knuckle on 9 feet backboard, 3 inches lower than as last week ----
Jumps in place. Continuous: - Jumping 6 inches 2x5 Standing Box jump - 20 inch wall, landing with straight legs x 3
post session - split squat ISO, rear leg straight, on balls of feet, at 80 degrees knee angle - 2x 50 secs Wall sit, heels off the floor - 2x 50 Seconds
stretch
Meh session, hips and legs sore.
Achilles felt fine. Left patella tendon achey on vertical jump landings, but fine on the low continuous jumps. So loading rate is still a problem
vertical also 3 inches lower than last week, too much fatigue today.
Still damn sore all over - pecs, lats, quads, hamstrings and glute medius the most
rest day
---- Morning mobility work and upper body stretches
Wall sit - at 60 degrees - BW x 50secs, 60secs x 3 sets
Calf raise drops - 3 sec hold at top, rapid drop to above floor - 5x5
Trying these to improve achilles load tolerance and improve healing. I could feel the achilles bounce 3 times per drop No pain, but calves do feel achey.
Terrible sleep last night, disturbed, so session may have been better with better sleep Lower body sore, and upper as well. Thought about delaying session a day, but went ahead with it
Friday the 13th..... zug zug
---- Upper mobility work and stretches
Tendon health+rehab - Upper 1, day 2
Bodyweight with shoes - 92.5kg
general mobility drills
BBall ball control and dribbling drills - 4 mins - not bad
Single arm kettlebell band resisted bench press holds: - 5kg plate held sideways x 4 reps with 10 second hold, each arm
thumbs on smooth - 75kg x7 @8 Larsen bench - Thumbs on smooth - 75kg x7 @8 Larsen bench - Thumbs on smooth, paused - 75kg x5 @8.5
Tried a much wider grip at the start and around 60kg it started to hurt both my brachialis...maybe I was trying to reverse curl the bar up somehow! went back to my usual grip, but it still hurt.
Tried out Larsen press, and not much different to my normal bench as I don't use much arch and leg drive anyway So close grip, paused, Larsen press is probably the hardest bench variant you can do and it felt fine.
rotating sets - 2 mins rest
High angle rows - deadlifted off the floor to start - 20kg x12, 40kg x12, 60kg x6, 70kg x3 belt, straps on - 80kg x9 @ RPE 9 70kg 3x9 @ RPE 8/8/8.5
felt hard. tried using head support, but it doesn't work well with this variant so did it as per normal.
Dumbbell, overhead press, arms in line with ears - rotating grip - 15lbs x10, 30lbs x17 @ RPE 9 PR!! +1 rep 30lbs x12 @ RPE 8
Pull up, leg assisted: x10, x15 @ RPE 7 Chin up, leg assisted: x15 @7, x15 @8
split squat ISO, rear leg straight, on balls of feet, at 80 degrees knee angle - x 30 secs
rotating sets - 1 mins rest
A) Leg extension ISO, single leg - 6 sec concentric, 15 sec hold at top, 15 sec hold at 60 degrees x 15kg, x22.5kg 30 sec hold at 60 degrees - x 30kg, 35kg, 40kg
1/10 left patella tendon pain for first few seconds on 30kg
B) Lateral leg drive against wall ISO - glute medius - 3x 30secs @ 70% effort
C)SSB Calf Raise - single leg - Bodweight warmup at neutral, with 1 inch ROM slow calf raises - 30secs x 30kg, x50kg - 50secs x50kg 60sec ISO only x 50kg
a bit of burn towards end of each set. Went for longer holds, and it feels like it's working better
Chest supported YTWL raise complexx - 30 degrees, 10 sec hold at top - 2.5lbs x2 each 2.5lbs x3 each x 2 sets
Damn tiring!
High bar squat - oly shoes, belt - 20kg x10, 40kg x5, 60kg x5, 75kg x6 belt - 90kg x5, x6 105kg 2x5 @ RPE 7 no belt 80kg x3, x4
Just light sets, but 105kg was a touch heavy, felt like I strained a bit too much on the 5th rep Body is still recovering from last squat session. Wanted to squat and work on my bracing. tensing glutes and abs at start, made spine neutral, but noticed I wanted to arch on the way down. Fought that, and I felt more power coming up and a smoother squat.
moderate drained feeling and moderate soreness in lower body and some upper back. Even pecs are a bit sore, I think from the overhead squats and dislocates Both achilles didn't like last session, I think the bent knee SSB calf raises...
Had planned to walk, but it was raining so didn't... ---- Morning mobility work and upper body stretches
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