Author Topic: Reboot - get lean, get hops (Read 841067 times)

CoolColJ · « **Reply #1470 on:** December 06, 2022, 11:48:02 am »

Monday 5th December 2022

Not feeling too bad, posterior chain has some soerness

Achilles insertion, no worse after yesterday, left side 2x more than right side

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

Toe towel curls - x20, x40

Tendon Recovery
Afternoon

Single leg, kneeling quad push into couch ISO 70% effort - 5 x 45secs
Calf raise ISO, single leg : 2 x 45secs
Calf raise ISO push against wall corner. Single leg - shoulder into half foam roller, slight bent knee - 3 x 45 secs

Evening
Peroneal external foot rotation ISO : seated, band between front of feet. Toes pointed - 3x45secs + 5 slow reps
Sartorius, ISO pull against strap from other leg: - at 70% effort - 4 x 45 secs
Adductor ISO against strap/band: 3x 45secs

Split squat ISO on balls of foot, rear leg straight: 2 x 45secs
Calf raise ISO, single leg : 3 x 45secs

Single leg, kneeling quad push into couch ISO 70% effort - 4 x 45secs
Calf raise ISO push against wall corner. Single leg - shoulder into half foam roller, slight bent knee - 4 x 45 secs

CoolColJ · « **Reply #1471 on:** December 07, 2022, 12:05:07 pm »

Tuesday 6th December 2022

Achey erectors and adductors
Achilles improving

Just did lower body only today.
Might move to a Lower, Push, Pull/Plyo, BBall/jumps split.
With ISOs and walking on off days

----
Waking mobility work and upper body stretches
Soft tissue work for lower body and lats

Sartorius ISO pull against strap from other leg - at 70% effort - 4x 45 secs

Tendon health+rehab - Week 18 - day 1 - Lower

Bodyweight with shoes - 90.6kg

general mobility drills

split squat ISO, rear leg straight, on balls of feet, at 80 degrees knee angle - x 35 secs
Front plank hold: x 35 secs
Glute bridge hold x35 secs
Side plank, legs bent: x 35 secs
Horse Stance hold - x 45 secs

-----
Rotating sets -

Leg extension ISO, single leg - end of unit elevated 5 inches -
5 sec concentric, 10 sec hold at top, 30 sec hold at 60 degrees, 5 sec eccentric - x15kg, 20kg, 25kg

Over and under lat stretch, feet supported - 4 x 30secs
Heel touch downs, single leg, off 6 inch step: - slow eccentric - x10

Squats - did one set of front squat, high bar, low bar as I ramped up - 1 min between each.

Front squat - oly shoes, slow eccentric - 20kg x5, 40kg x3, 60kg x3, 75kg x3, 90kg x3
High bar squat - oly shoes, slow eccentric - 20kg x10, 40kg x5, 60kg x5, 75kg x4, 90kg x4, 105kg x3, 120kg x3 , belt on 135kg x2, 145kg x1
Low Bar Squat - oly shoes, slow eccentric - 20kg x10, 40kg x5, 60kg x3, 75kg x3, 90kg x4, 105kg x3, 120kg x3, belt on 135kg x2, 145kg x1
155kg x1

belt, controlled eccentric - 170kg x1 @ RPE 6 - puts e1RM at 190kg
belt, normal tempo - 150kg x8 @ RPE 9.5 - (PR!! +5kg)

High bar squat
normal tempo - belt - 135kg x8 @ RPE 9.5

+5kg on my Low bar 8 rep max
Upper back rounding over on 150kg, last rep, more good mornings needed

I get good carry over from low bar to high bar squats
High bar is usually 2-3 reps less at each weight of Low bar

<a href="http://www.youtube.com/watch?v=UG96XuFEBuU" target="_blank">http://www.youtube.com/watch?v=UG96XuFEBuU</a>

Rotating sets - 1 mins rest

A) SSB Good Morning: - oly shoes - 30kg x10, belt on 50kg x10, 70kg x10, 80kg x10
90kg x8, x7 @RPE 8/7
75kg x8 @ RPE 8

felt harder than last week. Fatigue from near failure squats

B) SSB single leg Calf raise - 3 sec down, 1 sec up, 1cm elevated in oly shoes - 10kg x10, 15kg x10, 20kg x10, 25kg x10

C) Tibilias Wall raise - against side of car, in oly shoes - BW x 10, +10kg x6
Dip belt +15kg x13, 12, 11 @ RPE 8 (+2 reps each set)

D) SSB single leg bent kneeCalf raise - 3 sec down, 1 sec up, 1cm elevated in oly shoes - 10kg x10, 15kg x10, 20kg x10

Lateral squat - alternating sides - BW x12, 5kg x12

Leg Curl - single leg - end of unit elevated 5 inches - toes pointed, explosive - 15kg x8, 2x10 @ RPE 7

Leg extension, single leg - end of unit elevated 5 inches - 3 secs up and down - 15kg x10, 20kg x10 @ RPE 9

-----
stretch

CoolColJ · « **Reply #1472 on:** December 08, 2022, 10:47:28 am »

Wednesday 7th December 2022

Mild drained feeling. Sore posterior chain and calves, but quads not all that sore for some reason.
Maybe all the quad push ISOs in the stretch range have helped here, which is like a 50% ROM couch stretch.

Achilles felt a lot better after yesterday's submax calf raises, but still sore when walking.
Yet no pain when doing bounces with heels off the floor

----
Waking mobility work and upper body stretches
Soft tissue work for lower body and lats

Tendon health+rehab - Week 18 - day 2 - Upper Push dominant

Bodyweight with shoes - 90.3kg

general mobility drills

BBall dribbling and ball control drills: - 5 mins - good
Dancing - house style - 5 mins

-----
Rotating sets -

A) Peroneal external foot rotation ISO : seated, Iron Edge mini flat heavy band on front of feet. Toes pointed - 3x 45 secs +6 slow reps
B) Sartorius single leg lift ISO- plates velcro strapped onto foot - 3.75kg 3x45 secs + 10 slow reps

C) Dumbbell press, rotating grip: - inline with ears - 5lbs x 12, 15lbs x10, 25lbs x10, 35lbs x8
45lbs x11, x10, x9 @ RPE 8.5/8.5/8 (PR!! +1 rep each set)

Dang, it continues to go up. Usually not easy to increase strength on overhead press this quickly

D) SSB single leg Calf raise ISO - 2 hands supported, held at slightly above neutral - 45 secs x BW, 30kg, 35kg, 35kg
E) SSB single leg bent knee Calf raise ISO - 2 hands supported, held at slightly above neutral - 45 secs x BW, 30kg, 35kg, 35kg - hard

Pike Push ups: 24 inches between hands and feet - BW x3, 2x10 @RPE 7/8

interesting, felt much less strain on cuffs, compared to when I did them at the BBall courts post BBall, jumps and L sit pull ups.
Maybe the dumbbell press help warm up the area

High angle barbell rows - Elbows out, to upper abs - 20kg x12, 40kg x10, 60kg x6
belt
60kg x12 @ RPE 7
62.5kg x11, x10 @ RPE 7 (+2.5kg)

Overhead, arms straight, side bend: - Powerblock dumbbell hands, alternating sides, paused - 10lbs x20, 25lbs x20, 30lbs x20, 35lbs x20 hard (+4 reps)

-----
stretch

CoolColJ · « **Reply #1473 on:** December 08, 2022, 10:56:32 am »

So I was browsing Instagram and saw this post
This guy appears to live in my city and the Auburn PCYC indoor BBall court in the post, allow you to adjust the height of the rims yourself with a pole lying around on the courts...
This court is about a 30 min drive from my place. And only $8AUD casual visit price

So an option in future for low rim dunking on a proper indoor court!

CoolColJ · « **Reply #1474 on:** December 10, 2022, 03:58:53 am »

Thursday 8th December 2022

Upper body doesn't seem to get all that sore anymore, but posterior chain still achey

Achilles feeling better each day

While lying in bed - rotating sets

lying on back, palms up, by side, ISO push : 3x 45secs
Lying on back, palms down, by side ISO push : 3x 45secs
Lying on back, bent arm, rear delt flye ISO : 3x 45secs
External rotation ISO - lying on back, elbows at 90 degrees, strap between forearms, moving from bottom to top over the course of the hold - 4x 45secs

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

Toe towel curls - x20, x30, x40

Tendon Rehab - Recovery
Afternoon

Sartorius Internal leg rotation ISO, seated single leg, against opposite leg - 4 x 45secs
Bicep curl tricep extension overcoming ISO : 3x 45 secs
Single leg, kneeling quad push into couch ISO 70% effort - 4 x 45secs
Calf raise ISO, single leg : x 45secs
Calf raise ISO push against wall corner. Single leg - shoulder into half foam roller, slight bent knee - 4 x 45 secs

Walking - 22 mins

Evening
Calf raise ISO, single leg : x 45secs

Single leg, kneeling quad push into couch ISO 70% effort - 4 x 45secs
Calf raise ISO push against wall corner. Single leg - shoulder into half foam roller, slight bent knee - 4 x 45 secs

CoolColJ · « **Reply #1475 on:** December 10, 2022, 04:49:31 am »

Friday 9th December 2022

Felt OK, erectors and hamstrings still sore.

Achilles insertion still sore when pressed, and cold walking, but no longer hurts when dorisflexed

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

Tendon health+rehab - Week 18 - day 3 Pull dominant, jumps and plyos

Bodyweight with shoes - 91.6kg

general mobility drills

split squat ISO, rear leg straight, on balls of feet, at 80 degrees knee angle - x 35 secs

BBall dribbling and ball control drills: - 15 mins - good
Dancing - house style - 5 mins

Skips/hops - Low intensity - 4 rounds - - 2/10 achilles insertion pain
1/4 squat bounces on balls of feet
scissor skip/hop in a star pattern
2 legged hops in star pattern
10 speed hops on/off a 2 inch rubber tile - as fast and relaxed as possible - felt comfortable straight away

Jumps - 10 standing and 1 step jumps
- 3 step jumps x 3 each plant, 3 sets
- depth jumps off a 6 inch step x few
- Single leg bounds x5 each leg - 3 sets

Jumps were super low.... hmm probably still recovering from squats and Good mornings I did 3 days ago

Olys - Rotating sets - 2 mins rest

Hang Dumbbell power snatch: Alternating arms, left side first, jumping off the ground
25lbs x10
35lbs x6
45lbs 2x6

Snatch high pull: 20kg x6 + 5 power snatch
hookgrip - 3 x 40kg, 50kg, 60kg, 70kg,
straps - 3 x 80kg

Power Clean - 20kg x8,
40kg x6 - 3 floor, 2 hang
50kg x5 - 3 floor, 2 hang
60kg x5 - 3 floor, 2 hang

Clean high pull: - 3 x 70kg, 80kg, 90kg

All lifts felt pretty good

Rotating sets - 2 mins rest

L Sit Chin Up - hang and 20 scap shrugs, 30 sec feet supported ISO
BW x1, x1
BW x8, 7, 6 @ RPE 8.5/8/7.5 (PR!! +1 rep each set)

Finally making progress on my chin/pull up... always seem to struggle making gains
Not sure why, as I was a beast on these when I was 19-20, able to do 10 slow tempo reps (4 count up, 6 count down) with a 80lb dumbbell attached while weighing 70kg

Deficit push up: - palms facing on Powerblock dumbbell handles - BW x 12 @ RPE 5

Dips: - dip shrugs BW x 20
Controlled eccentric - BW x3, 2x10 @ RPE 5/6

Hanging, leg raises - Hanging, bent knee into straight leg pike leg raise, feet to hands: x 11, x8, x6 @ RPE 9 (PR!! + 1 rep on first set)

rotating sets 2 mins rest

Leg extension ISO, single leg - end of unit elevated 5 inches -
5 sec Concentric, 10 sec hold at top, 30 sec hold at 60 degrees, 5 sec eccentric - x15kg, 20kg, 25kg
5 sec Concentric, 40 sec hold at 60 degrees, 5 sec eccentric - x30kg, x35kg, 35kg, 35kg - hard

Sartorius Internal leg rotation ISO, seated single leg, against opposite leg - 4 x 45secs

SSB single leg Calf raise ISO: - 2 hands supported - with slow 1 inch ROM reps from neutral and above
straight leg - 45secs x BW, 30kg, 35kg, 35kg
bent knee - 45secs x BW, 30kg, 35kg, 35kg

3/10 Achilles insertion pain at neutral

Single arm dumbbell row, head supported : - elbows out - 55lbs x10
80lbs x11, x8 @ RPE 9/8 (+1 rep on first set)

Butchers block, thoracic lat loaded stretch: Powerblock dumbbell on upper back - 35lbs x 60, 60, 70 secs

stretch

FP · « **Reply #1476 on:** December 11, 2022, 04:27:10 am »

Quote from: CoolColJ on December 07, 2022, 12:05:07 pm

Tuesday 6th December 2022

Achey erectors and adductors
Achilles improving

Just did lower body only today.
Might move to a Lower, Push, Pull/Plyo, BBall/jumps split.
With ISOs and walking on off days

----
Waking mobility work and upper body stretches
Soft tissue work for lower body and lats

Sartorius ISO pull against strap from other leg - at 70% effort - 4x 45 secs

Tendon health+rehab - Week 18 - day 1 - Lower

Bodyweight with shoes - 90.6kg

general mobility drills

split squat ISO, rear leg straight, on balls of feet, at 80 degrees knee angle - x 35 secs
Front plank hold: x 35 secs
Glute bridge hold x35 secs
Side plank, legs bent: x 35 secs
Horse Stance hold - x 45 secs

-----
Rotating sets -

Leg extension ISO, single leg - end of unit elevated 5 inches -
5 sec concentric, 10 sec hold at top, 30 sec hold at 60 degrees, 5 sec eccentric - x15kg, 20kg, 25kg

Over and under lat stretch, feet supported - 4 x 30secs
Heel touch downs, single leg, off 6 inch step: - slow eccentric - x10

Squats - did one set of front squat, high bar, low bar as I ramped up - 1 min between each.

Front squat - oly shoes, slow eccentric - 20kg x5, 40kg x3, 60kg x3, 75kg x3, 90kg x3
High bar squat - oly shoes, slow eccentric - 20kg x10, 40kg x5, 60kg x5, 75kg x4, 90kg x4, 105kg x3, 120kg x3 , belt on 135kg x2, 145kg x1
Low Bar Squat - oly shoes, slow eccentric - 20kg x10, 40kg x5, 60kg x3, 75kg x3, 90kg x4, 105kg x3, 120kg x3, belt on 135kg x2, 145kg x1
155kg x1

belt, controlled eccentric - 170kg x1 @ RPE 6 - puts e1RM at 190kg
belt, normal tempo - 150kg x8 @ RPE 9.5 - (PR!! +5kg)

High bar squat
normal tempo - belt - 135kg x8 @ RPE 9.5

+5kg on my Low bar 8 rep max
Upper back rounding over on 150kg, last rep, more good mornings needed

I get good carry over from low bar to high bar squats
High bar is usually 2-3 reps less at each weight of Low bar

Rotating sets - 1 mins rest

A) SSB Good Morning: - oly shoes - 30kg x10, belt on 50kg x10, 70kg x10, 80kg x10
90kg x8, x7 @RPE 8/7
75kg x8 @ RPE 8

felt harder than last week. Fatigue from near failure squats

B) SSB single leg Calf raise - 3 sec down, 1 sec up, 1cm elevated in oly shoes - 10kg x10, 15kg x10, 20kg x10, 25kg x10

C) Tibilias Wall raise - against side of car, in oly shoes - BW x 10, +10kg x6
Dip belt +15kg x13, 12, 11 @ RPE 8 (+2 reps each set)

D) SSB single leg bent kneeCalf raise - 3 sec down, 1 sec up, 1cm elevated in oly shoes - 10kg x10, 15kg x10, 20kg x10

Lateral squat - alternating sides - BW x12, 5kg x12

Leg Curl - single leg - end of unit elevated 5 inches - toes pointed, explosive - 15kg x8, 2x10 @ RPE 7

Leg extension, single leg - end of unit elevated 5 inches - 3 secs up and down - 15kg x10, 20kg x10 @ RPE 9

-----
stretch

Nice 375! That explosiveness for a weight that heavy and lack of more serious form breakdown will hopefully carry over to court movements well.

Ive been thinking as squat gets to a certain strength level (maybe like 2x bw or more), upper back might become a more obvious limiting factor and because of that carryover to court movements might taper off, because its increasingly difficult to overload the legs. So from that perspective it might be a good thing that you train both high and low bar because one of them might be more specific to court movements for your characteristics and when upper back does become more of a limiting factor: the carryover drop off might happen later on for one of the variants over the other.

CoolColJ · « **Reply #1477 on:** December 11, 2022, 10:41:43 am »

Quote from: FP on December 11, 2022, 04:27:10 am

Nice 375! That explosiveness for a weight that heavy and lack of more serious form breakdown will hopefully carry over to court movements well.

Ive been thinking as squat gets to a certain strength level (maybe like 2x bw or more), upper back might become a more obvious limiting factor and because of that carryover to court movements might taper off, because its increasingly difficult to overload the legs. So from that perspective it might be a good thing that you train both high and low bar because one of them might be more specific to court movements for your characteristics and when upper back does become more of a limiting factor: the carryover drop off might happen later on for one of the variants over the other.

Yeah, my upper back, and QL are my limiting factors right now.
My QL gets trashed after jumps, especially the right side. Likely due to how I land, sideways due to planting like that.

And I also lean quite a bit forward when jumping and landing now - more like a low bar squat
Which does reduce stress on the patella tendons
Compared to before where I would landing upright and stiff legged, which overloads the patella and achilles too much.
Hence my current tendon issues

CoolColJ · « **Reply #1478 on:** December 11, 2022, 10:48:28 am »

Saturday 10th December 2022

Mild tired feeling, and swollen lips - think I overdid things yesterday.
Been a while since I had swollen lips the morning after a training day

Aches all over, but abs the most sore
Achilles feeling ok after yesterday's elastic work. No worse for it. Building up tolerance

Was debating wether to completely rest or not, per Bball/jumps tomorrow decided to do some ISOs
keep those tendons progressing towards full helath

Waking mobility work and upper body stretches

Tendon Rehab - Recovery
Evening

Sartorius Internal leg rotation ISO, seated single leg, against opposite leg - 4 x 45secs
Single leg, seated leg extension push into floor ISO - on balls of feet, 90 degree knee angle, 70% effort - 4 x 45secs
Calf raise ISO push against wall corner. Single leg - shoulder into half foam roller, slight bent knee - 4 x 45 secs

CoolColJ · « **Reply #1479 on:** December 11, 2022, 11:13:47 am »

Sunday 11th December 2022

A little tired - a bit more sore feeling in upper body than yesterday - Sore abs, lats, posterior shoulder, erectors

Still not feeling all that fresh for BBall/jumps, so will make changes this week

On the plus side - problem areas, left lower peroneal tendons, left foot plantar fasciitis, left patella tendon, right lower sartorius and plantaris are no longer issues.
ISOs do work.

---
Waking mobility work and upper body stretches - brief
Quick soft tissue work on lowr body

BBall practise session at WLC outdoor courts - 80 mins total
Bodyweight with shoes - 91.6kg

general dynamic warmup

Split squat ISO on balls of foot, rear leg straight: - 45 Seconds
Calf raise bounces : heels off the floor - 2x10
1/4 squat bounces on balls of feet : - 2x10

Dribbling drills - 10 mins
Shoot around and practise moves - 25 mins

Did 30 or so jumps of all types and trick dunks on the 8 feet Netball rim

Legs still feeling heavy, and jumps about an inch lower than current best
trick dunks on 8 feet netball rim were trash. felt like I was trying too hard, and just not making them

Did 10 max effort single leg jumps, and they appear to be better, almost matching my standing vertical now.
And no left patella tendon pain, plus feet, ankles feel strong and locked up.
This is probably the highest stress for my left patella tendon, and it's tolerating it well
2 weeks ago it was still twinging.

No pain from patella, and achilles from the jumps, landings and short run ups.
Only a dull ache from lower left sartorius tendon area. Right side was pain free.
Achilles still ache on slow jogs and cold walking

-------
stretch

Late Evening

Single leg, seated leg extension push into floor ISO - on balls of feet, 90 degree knee angle, 70% effort - 4 x 45secs

CoolColJ · « **Reply #1480 on:** December 12, 2022, 07:37:44 am »

Monday 12th December 2022

Not too bad - sore adductors, inner hamstrings, erectors, but beat up QL

Achilles feeling slightly better even after all that jumping yesterday.
Cold walking pain for right side is down to minimal, left side still hurts at a 3/10

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

Toe towel curls - x20, x30

Tendon Rehab - Recovery
Afternoon

Sartorius Internal leg rotation ISO, seated single leg, against opposite leg - 4 x 45secs
Peroneal external foot rotation ISO : seated, Iron Edge mini flat heavy band on front of feet. Toes pointed - 3x 45 secs +5 slow reps
Semi sissy squat on step ISO, single leg, other foot on step below : 70% effort - 4x 45secs
Toe curl ISO : 2x 45secs
Calf raise ISO push against wall corner. Single leg - shoulder into half foam roller, slight bent knee - 4 x 45 secs

Side bend ISO, hands behind head, 45 degree angle: 2x 45secs
Single arm suitcase carry: kettlebell, 3 mins rest - 40secs x 18kg, 24kg, 24kg - moderately hard

felt harder on my shoulder, arms grip than my core

Walking - 22 mins

CoolColJ · « **Reply #1481 on:** December 13, 2022, 07:29:15 am »

Tuesday 13th December 2022

Erectors really sore, followed by adductors and glute medius.
Must be from the suitcase carries....

Achilles feel better than yesterday, especially left side

Decided to take a complete break from lower body weights this week to get fresh. Been a while since I took a break from squats.
But will keep the SSB ISO calf raises in.
That will mean 12 days off any heavy squat by this Sunday's jumps... should result in some gains

I still do not know if the non weighted ISOs will have any negative fatigue, speed, and power effects. But I will keep them in to for tendon and health reasons

Undecided on upper body stuff, but will definitely drop rows that load the posterior chain, and feel taxing to do

I also took a diet break last week, hence the jump in bodyweight.
Back into it today

Waking mobility work and upper body stretches - lat, thoracic and pec stretches.
Shoulder dislocates and behind the neck snatch press combo with broom

Toe towel curls - x20, x30, x40

Tendon Rehab - Recovery
Afternoon

Toe curl ISO : 4x45secs
Reverse hyper ISO : 3x45secs - hard

Split squat ISO on balls of foot, rear leg straight: x 45secs

Sartorius Internal leg rotation ISO, seated single leg, against opposite leg - 4 x 45secs
Peroneal external foot rotation ISO : seated, Iron Edge mini flat heavy band on front of feet. Toes pointed - 4x 45 secs
Side bend ISO, hands behind head, 45 degree angle: 2x 45secs - moderately hard

Calf raise ISO push against wall corner. Single leg - shoulder into half foam roller, slight bent knee - 4 x 45 secs
Semi sissy squat on step ISO, single leg, other foot on step below : 70% effort - 4x 45secs

BBall dribbling and ball control drills: - 5 mins - crisp

Walking - 22 mins

stretch
Full squat ISO : x 1min

CoolColJ · « **Reply #1482 on:** December 14, 2022, 08:12:55 am »

Wednesday 14th December 2022

Erectors much less sore, but left side still a bit achey. Right QL still a bit beat up.

Achilles feeling the best so far, since flare up from sprints 2 weeks ago, big drop in waking cold walking pain

Quads felt deep down sore during the soft tissue work, so it looks like the ISOs do cause a fair amount of fatigue and muscle damage
Will take at least a days rest from them before Sunday's jump session

Trained fasted today

---
Waking mobility work and upper body stretches - brief
Quick soft tissue work on lower body

Plyos, Jumps, and BBall practise, at WLC outdoor courts - 65 mins total
Bodyweight with shoes - 90kg

general dynamic warmup

Split squat ISO on balls of foot, rear leg straight: - 45 Seconds
Calf raise bounces : heels off the floor - 2x10
1/4 squat bounces on balls of feet : - 2x10

Dribbling and ball control drills - 10 mins

Plyos

Skips/hops - medium intensity - 4 rounds
- scissor skip/hop in a star pattern
- 2 legged hops in star pattern
- 10 x 6 inch speed hops over line marking - as fast and relaxed as possible
- Single leg bounds x5 each leg
- 2 legged bounds x 5

Achilles insertion 3/10 pain except on the later scissor skips. Stayed on heels on the harder stuff to minimise pain

Shoot around and practise moves - 15 mins

Jumps - about 15+ or so jumps of all types - 20 mins worth

Still a little lower than current best, but a little better than on Sunday.
Didn't feel the best. Dropped off real quick.
Dunks on 8 feet netball rims were trash though...

Plyos
single leg running jump skips - medium effort x4 each leg x 3 sets
Prime times - medium effort on heels - 5m x 4 sets

-------
stretch

Tendon Rehab - Recovery
6 hours later - after nap

Reverse hyper ISO : x30secs - moderately hard

All at 80% effort
Sartorius ISO pull and internal leg rotation against strap from other leg: seated, single leg - 4 x 30secs
Calf raise ISO, single leg : BW 2x 30secs
Calf raise ISO push against wall corner. Single leg - shoulder into half foam roller knee - 5 x 30 secs
Lying on back, single leg press ISO push against wall : - head against foam pad/wall, 90 degree knee angle - 5x 30 secs

changing things up, shorter duration, harder effort and more sets
Alternating sides, about 1 min rest between sets, so 1.5 mins rest total for each limb

CoolColJ · « **Reply #1483 on:** December 15, 2022, 03:05:32 pm »

Thursday 15th December 2022

Achey upper back, posterior chain and adductors

Both achilles much better than yesterday - crazy, unexpected with all the reactive work I did yesterday.
It was a gamble that payed off
Waking cold walking pain down to 1/10 on left side and 2/10 on right side. Big drop.

While lying in bed - rotating sets

lying on back, palms up, by side, ISO push : 4x 30secs
Lying on back, palms down, by side ISO push : 4x 30secs
Lying on back, bent arm, rear delt flye ISO : 4x 30secs
External rotation ISO - lying on back, elbows at 90 degrees, strap between forearms, moving from bottom to top over the course of the hold - 4x 30secs

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

Toe curl ISO - 4 x 30secs
Bicep curl tricep extension overcoming ISO : 4x30secs

Tendon Rehab - Recovery
Afternoon
Bodyweight with shoes - 90.8kg

general mobility drills

split squat ISO, rear leg straight, on balls of feet, at 80 degrees knee angle - 3 x30 secs
Front plank hold: x 2x30 secs
Glute bridge hold 3x30 secs
Side plank, legs bent, with abuduction 2x30 secs

Rotating sets

Sartorius Internal leg rotation ISO, seated single leg, against opposite leg - 4 x 30secs
Peroneal external foot rotation ISO : seated, Iron Edge mini flat heavy band on front of feet. Toes pointed - 4x 30 secs
Reverse hyper ISO : 3x30secs - hard
Horse Stance hold - 3x30 secs

Leg extension ISO, single leg - end of unit elevated 5 inches -
- lifted up with help of arm, 15 sec hold at top, 20 sec hold at 60 degrees, no eccentric - x15kg, 20kg, 25kg, 30kg, 35kg - hard
- lifted up with help of arm, 30 sec hold at 60 degrees, no eccentric x 40kg, 42.5kg, 45kg - hard

Damn, big increase in raw quad strength since dropping squats.
Heaviest weight by far on leg extension holds since months ago. And no pain or discomfort on the patella tendon.
45kg is Right on the load limit of this attachment, so I will cap it at 40kg, and just push against a strap to make it harder in future.

That tells me I need to deload squats more often....

SSB single leg Calf raise ISO: - 2 hands supported, held at slightly above neutral - 30secs x BW, 30kg, 40kg, 50kg, 60kg, 60kg, 60kg
Achilles insertion pain 1/10 on right side on first 60kg set, 3/10 on left side for all 60kg sets

Single arm suitcase carry: kettlebell - 40secs x 18kg, 24kg, 24kg, 24kg - hard

Bar hang, leg raise holds: - Bent knee hold x 5secs
Straight leg hold x 10, 30, 25, 20 secs - hard

Walking - 22 mins

stretch
Sit in bottom of Full squat : 2x 1min

CoolColJ · « **Reply #1484 on:** December 16, 2022, 05:12:27 am »

Friday 16th December 2022

Mild to moderate aches all over. Adductors, hamstrings, glutes, erectors and biceps the most. Did not expect that.
Starting to get that loose zippy feeling, which I haven't had in ages...

Total rest today, since I might do my BBall/jumps session tomorrow instead of Sunday as 50% rain forecast for then
But I may just do some Sartorius and achilles ISOs tonight

Bodyweight dropping down again. 87.5kg upon waking
Currently trialing the Macrofactor app, which has my TDEE at 2723 calories and dynamicly updates it everyday.
I input the past 90+ days of data from the other free app, daily weight and calories, and Fitday on my PC that I use for my food logging
It even detected my change in training, since dropping the long weights sessions, and the drop in TDEE. And then a small rise when I walked more this week
Seems pretty accurate, and the food logging on it is very good.
Now I can scan barcodes and log my food on my phone in the kitchen instead of memorizing to put it on my FitDay PC app.

The free TDEE Calculator app I currently use has my TDEE between 2400 and 2711 depending on the number of days used to calculate - 40 to 65
So it's not that useful after all... It only works when you have a steady food and macro consumption.
Going from low carb to high carb with the water weight shifts throws it out bad
And my Mi Band 6 and Garmin Vivofit 3 and 4 fitness bands are pretty off the mark, but useful for step counts and as a general watch and activity timer

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

All at 80% effort
Sartorius ISO pull and internal leg rotation against strap from other leg: seated, single leg - 4 x 30secs
Calf raise ISO, single leg : BW x 30secs
Calf raise ISO push against wall corner. Single leg - shoulder into half foam roller - 5 x 30 secs
Single leg, kneeling quad push into couch ISO: - 90 degree knee angle - 5x 30 secs

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Author Topic: Reboot - get lean, get hops (Read 841067 times)

CoolColJ

Re: Reboot - get lean, get hops

CoolColJ

Re: Reboot - get lean, get hops

CoolColJ

Re: Reboot - get lean, get hops

CoolColJ

Re: Reboot - get lean, get hops

CoolColJ

Re: Reboot - get lean, get hops

CoolColJ

Re: Reboot - get lean, get hops

FP

Re: Reboot - get lean, get hops

CoolColJ

Re: Reboot - get lean, get hops

CoolColJ

Re: Reboot - get lean, get hops

CoolColJ

Re: Reboot - get lean, get hops

CoolColJ

Re: Reboot - get lean, get hops

CoolColJ

Re: Reboot - get lean, get hops

CoolColJ

Re: Reboot - get lean, get hops

CoolColJ

Re: Reboot - get lean, get hops

CoolColJ

Re: Reboot - get lean, get hops