Tuesday 7th January 2019soft tissue work and release session at home, lower body and pec minor/subscapularus
bodyweight without shoes - 84.1 kg
fasted
BBall practice session at WLC outdoor courts - 50 mins
dribble, shooting practice, high intensity moves and layups
A few jumps and dunks on 8 feet netball rim at the end.
Ehhh hops still down, can't get to rim like last week.
Maybe effects of diet.
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back at home - Lower bodysupported ATG split squat BW x10
facing down garage slope, in socks/barefeetSafety Bar squat - Bar x 8, 40kg x5, 50kg x 5, 60kg x5, 80kg x3, 90kg x2, 100kg x2, 105kg x1
110kg x3 @RPE10
75% of e1RM - 3 mins rests - explosive - 90kg 4x4
rest 5 mins
AMRAP 90kg x10 @ RPE9.5 - major back rounding
The Iron Edge SSB weighs 15kg, so had to slap on an extra 5kg every weight change... might grab a set of 5kg to leave on the bar...
Iron Edge SSB is sure harder than high bar squats, last week after an hour of BBall and jumps, I did 110kg x6 @RPE9 bare foot
Today, in the same conditions, SSB 110kg x3 and back was rounding pretty bad on third rep, 4th might have been iffy
Although easier than front squats, doubt I can FS 110kg x3 right now, I think that's my 1RM
High bar squat is about 140kg, and SSB is around 120-125kg today, but should get better with more practise and lat tightness.
So about 11% weaker.
The SSB was harder, but way more comfortable and fun than high bar squats.
Didn't get that scary heavy feeling of the weight on me was I ramped up the weights like with a straight bar
Also less stress on the knees somehow, even though I was way more upright, and with the quads activated fairly well....
Brutal on the whole back though, even the posterior chain. The bar tries to round you over as you tire.
The handles are quite long, I had to cue my self to flare my elbows to avoid smacking them into my knees - next time I will flare and pull on the handles to tighten up my back/lats
Talk about major back and posterior chain smackage, gonna be super sore tomorrow!
Kettbell swing onto toes 10kg plate x7, 24kg KB 2x10
clean grip deadlift + RDL combo barefeet - deadlift, lowered to knee, RDL back up, then lowered under control RDL style back to floor - 105kg x 6 combos - 3 reps normal, 3 reps hooked grip
Rotating between each exercise - 1.5+ mins rest
This group in Oly shoes
SSB Good morning onto toes 40kgx5, 50kg x5, 60kg x10
Wall tib raise - body at 45 degree angle - in oly shoes BW x11, x10 @RPE 10
SSB single leg calf raise - on 1 inch elevation - controlled eccentric, 60kg x10
Standing single leg raise - light Jumpstretch band - explosive - straight legs x15 @RPE 8.5
Lateral squat - BW x10, 35kg bar x 10 @RPE 8 each side, continuous
ATG split squat - front foot elevated 5 inches - barbell 20kg x8, 30kg x10 each side back to back
ATG Cossack squat - 5kg plate in front x10, each side, continuous
stretch
The SSB padding felt OK, but a bit jiggly and and the handle width pressed down on where my traps attach to the bone, so I have red marks there.
About in line with my outer pecs... thicker pads would have made the weight a bit more on the meat of my traps.
Had a bit of slight left shoulder pain as a result, but it felt better as the workout wore on.
Hands free mode was ok, but not that stable for me, and the bar swayed a bit on split squats due to the padding not hugging you much.
So I think the Verve bar is way better here, a clone of the EliteFTS SS Yoke bar.
IE SSB felt great on GMs, none of that scary strain on the lower back, just the good stuff.
Very nice on calf raises and lateral squats - I mean try and load 60kg on a dumbbell for single leg calf raises!
Wobbly on split squats as you can see in the video below
SSB seems to improve my squat form - when I did ATG cossack squats at the end it was so easy and form was spot on compared to last week
Montage of some things I did today
<![CDATA[<a href="http://www.youtube.com/watch?v=ng0dDgs-U8Q" target="_blank">http://www.youtube.com/watch?v=ng0dDgs-U8Q</a>]]>===
16 hour fast - Broke fast just before weights with a handful of cherries, 3 macadamias and 10 pistachios
3000 calorie burn for today, not including weights
ate 2400 calories
