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LT3976

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Re: Everyone else is doing it....
« Reply #45 on: August 05, 2019, 09:59:29 am »
+1
Quote from: adarqui on August 04, 2019, 09:52:36 pm
how were the jumps after some time off?

also do you have any future dates that you're trying to hit/get close to some specific numbers?

pc!

The jumps were...awkward, I guess would be the best word for it.  Haven't max effort jumped in a while.  Felt better the more I did, like I was getting into a groove.
Nothing specific right now....I'm just shy of touching rim.  Goals are touch rim, grab rim with 1 hand, grab with 2 hands...etc.  Just trying to put the work in to get there.

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LT3976

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Re: Everyone else is doing it....
« Reply #46 on: August 05, 2019, 10:02:30 am »
+1
8/3/19

BW:  184.2

A1.  DB external rotation, 10x10,10,9
A2.  Powell raise, 10x9,8,8
C1.  Cross-bench pullover, 20x10,10.  25x10
C2.  Trap raise, 5x6, 2.5x7,8
D1.  Crushing grip, 10x9,8,8
D2.  Palming grip, 20x25 sec, 25x30,30 sec.

ATG ankle exercise
Ankle flossing

Also threw some ankle hops, skips, etc in on rest periods
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LT3976

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Re: Everyone else is doing it....
« Reply #47 on: August 05, 2019, 10:09:24 am »
+3
8/4/19

BW:  183.8

A1.  Was supposed to be reverse sled x 100 meters, but it stormed outside last night, so did squatted backwards walk instead x 1 min (3 sets)
A2.  KOT squat, 10 in box x 10, 8 in box x 10, 6 in box x 10
A3.  Couch stretch.  Right ankle bothers me when put up against the wall for the stretch, so I held it with my hand instead
A4.  Nordics, 12 in box x 5, 10 in box x 5, 8 in box x 5
A5.  SL calf raise, BW x 9,7,6, holding at top and bottom for a count of 1, then hold in bottom position for 30 secs on last rep
A6.  Tib raise, x 18,17,16

ATG ankle exercise after

Knees feel strong, hamstrings are getting there. 
It seems my main weakness that I need to focus on is calf/ankle strength.  Was doing some running around with my son yesterday, and could feel the force going through my achilles. 
If I have time for a second workout I will probably add in some extra calf raises, jump rope, ankle hops, etc

Adarq.....I know you did a block of working on ankle stiffness a long time ago....any ideas to help bring that up to speed?
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LT3976

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Re: Everyone else is doing it....
« Reply #48 on: August 06, 2019, 09:23:56 am »
+1
8/6/19

BW:  183.4

Workout:

A1.  Pigeon pose, 3 x 60 sec
A2.  Weighted butterfly, 3 x 10 + 30 sec stretch on last rep (10,20,20)
A3.  Jefferson curl, 3 x 10 + 30 sec stretch on last rep (45,45,45)
A4.  Garhammer raise, x 6,6,6
A5.  Split squat, 3 x 10 + 30 sec stretch on last rep (6 in box, 40lbs x 10,10,10). 
A6.  QL, 3 x 15 (20,20,20)

Was able to complete all reps, but only able to hold split squat stretch for 15 secs on last rep.  Ankle and hip flexor mobility need some work.  Used a 6 inch box on split squats so I could try to keep my back leg off ground and get my front hamstring over my calf.
Good work today, felt great after.
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LT3976

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Re: Everyone else is doing it....
« Reply #49 on: August 06, 2019, 02:15:37 pm »
+2
Workout 2:

Calf raises, 2 up 1 down
SL calf raise ISO, 50 lbs x 40 sec with slow eccentric on last rep
Rhythm squats, 135 x 36
ATG ankle exercise

Shoulder dislocates, 2.5 lbs
Face pulls, 2 black bands
Lateral raise with 5 sec hold at top, 5 lbs
Incline db curl, 10 lbs

Ankle flossing

Only did 1 set of each exercise.  Most of them I didn't count reps, kept weight light enough that I could go high reps and went to fatigue.  Lower legs felt awesome after this, shoulders too.  Perfect extra workout to help with recovery/work capacity/tendon health/etc
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LT3976

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Re: Everyone else is doing it....
« Reply #50 on: August 07, 2019, 08:37:36 am »
+1
Workout 3:

Calf raises, 2 up 1 down
SL calf raise ISO, 50 lbs x 40 sec with slow eccentric on last rep
Reverse step-ups, 4 inch box x 30
ATG ankle exercise

Shoulder dislocates, 2.5 lbs
Face pulls, 2 black bands
Lateral raise with 5 sec hold at top, 5 lbs
Incline db curl, 10 lbs

Ankle flossing

Had time for another workout this evening.  Subbed reverse step-ups for rhythm squats.  Felt great afterwards
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LT3976

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Re: Everyone else is doing it....
« Reply #51 on: August 07, 2019, 08:42:24 am »
+2
8/7/19

BW:  181.0 (amazing what my weight will get down to when I don't eat like an asshole!).  175-178 lbs is a good spot for me where weight loss starts to level off.  I'm thinking 170 is a good weight for me though...should be able to hit that in the next week or so

Workout 1:

SL jumps x 30 total.  Rest 30 sec - 1 min between each jump.

I did 2 jumps off of right leg for every 1 off of left leg to balance out.  Jumps were terrible.  I've never been a 1 leg jumper.  But it's encouraging....I realize that the work I put in will lead to good adaptations over time.  Ankle feels great.  Achilles on both legs felt tight beforehand, so I did an extended warm-up of marches, skips, ankle dribbling, etc to get the blood flow going. 
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LT3976

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Re: Everyone else is doing it....
« Reply #52 on: August 07, 2019, 09:19:38 pm »
0
Workout 2:

ISO calf raise at top position
OI calf raise
Low pogo hops
Band pull apart
Cuban press
1 arm preacher curl
ATG ankle exercise
Ankle flossing

Nice, quick workout for a little more volume on ankles and shoulders.  Ankle getting better every day.
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LT3976

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Re: Everyone else is doing it....
« Reply #53 on: August 08, 2019, 09:01:49 am »
0
8/8/19

BW:  181.4

Workout:

Reverse sled, 3x150 meters
Patrick step up, 4 in box, 45x20, 75x20, 95x20
Single leg RDL, 20x10, 10, 10

Left shoulder a little aggravated today.  I think it's from the cuban press yesterday, will take that out of the rotation for now. 
I totally miscalculated the area that I have in my backyard to do sled work.  It's only around 10-11 meters, so I did 15 trips today to hit my 150 meters.  Legs and lungs were on fire.  Right ankle strength is coming back, but tightness is still there.  The step-ups weren't bad at all, will push the weight next time I do them.
Was supposed to do SL back extensions, but don't have a way to set that up at home so I subbed the RDL's.


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LT3976

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Re: Everyone else is doing it....
« Reply #54 on: August 08, 2019, 01:39:40 pm »
0
Workout 2:

Eccentric SL calf.....start with heel raised approx 10 degrees above parallel, hold for 5 secs, slow eccentric to full stretch, hold at bottom for 5 secs
Rhythm squats
ATG ankle exercise
Shoulder dislocates
Face pulls
Incline DB curl
Ankle flossing

Nice, quick workout.  These seem to make me feel better during and afterward. 

Tomorrow is stretch day, the Jumps on Saturday.  Will forgo the extra workout tomorrow, other than ankle flossing, to be fresh as possible for Saturday. 

Haven't eaten since last night around 8 pm.  Think I'll continue to fast through tomorrow afternoon, then have a few protein shakes and good dinner.  Just seeing if I can drop a quick 3-4 pounds and feel fresh at the same time.
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LT3976

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Re: Everyone else is doing it....
« Reply #55 on: August 09, 2019, 08:56:23 am »
+1
8/9/19

BW:  174.2

Lost a ton yesterday.  Mostly water and glycogen I'm sure.  Gonna continue the fast til around 12 today, which would be right at 40 hours.  Nice little reset, and wasn't hard to do.

Workout:

Stretching

A.  Calf stretch x 3 mins ea leg
B.  Elephant walk til feel loose
C.  Couch stretch x 3 mins ea leg
D.  Pigeon stretch x 3 mins ea leg
E.  Wall middle split x 3 mins
F.  Seated pancake x 3 mins
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LT3976

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Re: Everyone else is doing it....
« Reply #56 on: August 12, 2019, 09:42:33 am »
+1
8/12/19

Haven't logged in a few days but still able to get my workouts in.

Workout (8/10/19):

Two foot jumps x 30.  Did 2 RL plants and 1 LR plant, up to 30 total jumps.  Worked to a two-stop approach towards the end

Workout (8/11/19):

A1.  DB external rotation
A2.  Powell raise
B1.  Cross-bench pullover
B2.  Trap raise
C1.  Crushing grip
C2.  Palming grip

Workout (8/12/19):

A1.  Backwards squatted walk (was supposed to do reverse sled but weather was bad this morning)
A2.  Kot squat, worked down to 2 sets down to a 6 inch box x 10
A3.  Couch stretch
A4.  Nordics, worked down to a 6 in box x 5
A5.  Calf raise, BW x 10 with 30 sec stretch on last rep
A6.  Tib raises x 20
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LT3976

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Re: Everyone else is doing it....
« Reply #57 on: August 12, 2019, 09:30:36 pm »
+1
Workout 2:

ISO calf top position
Eccentric calf
Depth drops
ATG ankle exercise
Shoulder dislocates
Face pulls
Incline db curl
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LT3976

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Re: Everyone else is doing it....
« Reply #58 on: August 13, 2019, 09:28:36 pm »
0
8/13/19

BW: didn’t weight

Workout:
A1. Pigeon stretch x 60 sec
A2. Weighted butterfly x 10, 30 sec stretch on last rep
A3. Jefferson curl x 10, 30 sec stretch on last rep
A4. SL hip flexor x 20
A5. Split squat x 10, 30 sec stretch on last rep
A6. QL x 10

Not much time or energy today.  Was supposed to run through the circuit 3 times, but only did once and called it a day. 
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LT3976

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Re: Everyone else is doing it....
« Reply #59 on: August 20, 2019, 02:37:23 pm »
+2
8/20/19

Haven't journaled much lately, workouts have been haphazard.  Taking a break from the ATG stuff, the KOT squats aggravated my knee, and I want to add in more jumping into my workouts.  Just ordered 'applied sprint training' by James Smith the other day.  About 1/4 of the way through it.  Good explanation of Charlie Francis type workouts, but it's a tough read.  Also just got 'speed strength' by Joel Smith, gonna start on that one next.

I really need to focus on my lower leg (foot/ankle/calf) strength and elasticity, aerobic conditioning and shoulder health.  Started a high/low type set up yesterday, so we'll see how it goes.

BW:  didn't weigh

Workout 1:

Warmup:  marches, skips, high knees....forward and backward

Was planning on a few short sprints afterward, but achilles felt tight, so did some ~30 meter buildups instead

Hi/lo pogo jumps
Med ball chest pass
2/1 pogo jumps
Rotational med ball throws

Squat 3x2
Incline Bench 3x3

ATG ankle exercise
Shoulder dislocates

Workout 2:

SL stand
ISO pushup
ISO BSS
Scap pullup
ISO calf
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