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Still waiting on my Verve SSB that I preordered in late January for early Feb delivery.... for $409AUD

now they saying it's Mid March delivery... then they put out leap year discount code for 20%
So I cancelled it and reordered with code = $349AUD PROFIT! 

can't wait, should feel a lot better than my current Iron Edge SSB, but the bar weighs more 27kg vs 15kg, which will make loading it, and moving it around a bit more tricky....

Sunday 1st March 2020

Week 28
Height - 5'8.5"
weighed - 79.8kg (+0.7) 176lbs
waist - 31.75 inches (-1/8)
hip = 38.5 (+0.25)
upper thigh = 24.5 (+0.25)
Right calf = 15.25 (+1/8)
Neck = 15.25 (+1/8)
Wrist = 6.5

Tanita scale bodyfat% = 18.1 (-0.4)

Total loss so far - weight  23.3kg 51.4lbs  Waist 11.25 inches  BF% Tanita 13.2%

No suprised I'm pretty bloated with food and water weight, but so has my size.
Still leaner than last week though

Start of a new month, and week and fresh start - time to get the fat loss cranking!

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Glutes/hips/adductors still all sore
Both upper patella tendons achey.... so that last squat session did a number on me

why do you think you've got such consistent soreness/fatique in your hips? seems a little worrisome.

Have u you ever lean against say the corner of a counter top with your hips to loosen hip flexors? It seems to be the best way for tight hips

used to do that, but I no longer feel it, as I'm quite loose.

I use a massage ball against the wall now to start, and then lie down on the floor with the same ball, using my full body weight on glutes/hips etc

And another one I'll be using https://www.reddit.com/r/Fitness/comments/8pap61/a_new_tdee_calculator/

Tuesday 3rd March 2020

Lower body still sore, adductors and glutes

Soft tissue work for lower body

bodyweight at home without shoes = 79.3kg

BBall practice session at WLC outdoor courts - skipped

Started to warmup and then the rain hit after a few dribbles :/


Back at home - Lower body - LIGHT session

peterson setups bW x12
supported ATG split squat BW x10
Goblet squat 12kg x 12

Safety Squat Bar (SSB) squat - (15kg bar+5kg) x 10, 40kg x8, 60kg x5, 75kg x3, 85kg, x2, 95kg x2, 105kg x1

3 mins rest
65% of training max (125kg) - controlled down, explode up - 80kg 2x5, x6

Even without BBall and jumps today, squats did not feel that good.. the 105kg single in the warmups felt a bit hard

Just as well I switched to a heavy/light setup now.
I squat every 4 days, and even then with BBall, jumping and dieting, recovery has turned quite bad the last 2 weeks.
So with the heavy-light setup, I'm only hitting squats hard once every 8 days now, hopefully recovery will improve.
Although the light session should still do something, as I'm driving the weights as hard as I can still - in terms of high threshold fiber recruitment and hypertrophy.

This group in Oly shoes - alternating sets 2 mins rest
SSB Good morning 60kg x10 ( progressively lower to warmup), 70kg 2x6 @ RPE 8
Wall tib raise - body at 45 degree angle - in oly shoes BW x7, 2x5 @RPE 8
SSB single leg calf raise - arm supported - both sides back to back - on 1 inch elevation - controlled eccentric, 80kg 3x5 @RPE7

AB wheel rollout - knees bent x3, 2x6
finally got an Ab wheel, and also found I was doing them wrong after watching some Youtube vids - corrected, and now it hammers my abs!

stretch


===
13 hour fast - Broke fast just before weights with raw carrots/beetroot, plus a handful of nuts

2883 calorie burn for today, according to Fitbit Charge 3, with manual entries for BBall and weights
2672 for Garmin Vivofit 3 - "

ate 1850 calories

Found a free android app version of the TDEE spreadsheets above
https://play.google.com/store/apps/details?id=com.shumate.tdeeCalculator&pli=1&showAllReviews=true

I'm still using the spreadsheets on my PC as I like seeing the numbers all together, but now I have all my fitness tracker and TDEE apps in one place on my phone as well

Friday 6th March 2020

Glutes/hips still feeling sore... and hammies were achey when releasing them
Walking pulse was 45-46 according to Fitbit Charge 3. And resting HR has been dropping every day this week, 55 to 51

Soft tissue work for whole body

bodyweight at home without shoes = 78.7kg

BBall practice session at WLC outdoor courts -  75 mins

10 mins dribble drills, 10 mins shooting drills
then high intensity moves, shooting and layups
a few jumps, and dunks on 8 feet netball rims

Still the same old jumps I'm getting from when I was 85+kg till now....
At least running around the court feels very easy on the feel and ankles, and changing direction is way easier now.
Big difference from when I was 85kg, so I should be quite fast and super agile at 70kg!

stretched lower body

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Resistance at the outdoor courts

3 level ext rotated band pull apart - to forehead, shoulder, sternum - light rogue band  - dual strands x 10 each
band curls x10 to warmup forearm tendons
Light jump stretch band, curl grip  rows x10

alternating sets - 2 mins rest
Straight bar dips - shoulder width grip to sternum - explosive - BW 2x8@ RPE 7
inverted rows - undergrip - explosive - BW 3x8 @RPE 8

Single arm pushups - against railing - explosive - hands leaving railing BW 2x10 @ RPE 7
Dip shrugs - on corner of fence - hold at top and bottom - BW x12, 2x17 @RPE 8
"+" = 15-20 secs rest
Pushups on low bar - closegrip BW x30+5+5+5

stretched pecs, lats and triceps


All felt much easier - light bodyweight I guess

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Back at home

3+ min rests
High angle rows to ribcage  barbell 20kg x12, 40kg x5
47.5kg 2x6 @RPE8
42.5kg x12 @RPE9

3 mins rests
vertical wall ab wheel roll outs - pulling handles apart 2x20
Lying side abduction 5kg 2x10 - challenging but not near failure
Barbell curl 20kg x5, 25kg x10 @ RPE 9 (+2.5kg -4 reps)
3 angle lateral wall slide - controlled - light short Rogue band x30 each side, back to back

Light jump stretch band, curl grip rows x20

stretch

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14 hour fast - broke fast before Bball with a few cucumbers

3365 calorie burn - according to Fitbit Charge 3, with manual entries for BBall, but not including weights (+200?)
2457 for Garmin Vivofit 3 - "

Ate 2226 calories