Monday 15th May - Cycle 4 Get Lower Body Stronger + Get Lean - Week 1 - Day 1 - Whole body base conditioning - Micro cycle 4
Back into the gym, taking it easy and light, and fairly low volume as I will training every 2nd day. Lots of exercise though, everything but the kitchen sink

Hamstrings feel tired now.
Warmed up fast and felt much more energetic - so I'm obviously not overreached anymore, but pretty rusty form and neural efficiency wise. Strength way down. Vertical Jump was lower across the board as well, well at least my one step jump. Bodyweight was quite a bit lighter though, at 201lbs.
Used my Nike Free 7.0 shoes today - holy crap best shoes ever for comfort and reactive work - I'm a believer now! They feel like their molded onto your feet, and very light and quiet. A bit unstable though compared to my other sneakers on the one legged stuff
Body weight at gym - 201lbs
Workout time - 1.5+ hours
Workout rating - 8/10
General warm up -
15sec ISO holds - quarter squat, on toes, on heels (toes pulled up), hip back wide stance squat at parallel, on side of feet (for ankles), narrow full squat at bottom on toes
1) standing Side leg raise x 9 each side
2) dynamic stretches and swings, rocking on side of ankle etc
3) hurdle over and unders x 5 each direction and each type
4) Prone Scorpion - x8 each leg alternating
5) Lying on back Scorpion under - x10 each leg alternating
6) Single Leg SLDL mobility walk
7) Lying on back Scorpion under x 11 each side
8) glute bridge x 10
9) back extension x 4 + 4 twisting to each side
10) sit up complex on swiss ball
11) 40lb bar complex - slow cleanpull, press, GM onto toes, partial snatch grip press, hang powerclean, power jerk - 5 reps each, 3 on the jerks
12) various hops, prime times, running in the spot drills, low 6 inch altitude drops and depth jumps
Rotating Sets between each exercise
Resting 2-3mins
Jumps and Hops
Warm up - a set of 5 speed hops on a 3inch step, rest 30secs, short run of prime times, running one leg jump, rest 30 secs, then a set of 2 standing jumps going higher/harder each time.
did these in between the warm up sets on squats
a) Speed hops on a 3 inch step x 5
b) short run of prime times
c) running on leg jump
rest 30 secs - and 20 sec rest between each jump
a) one step VJ
b) standing Vertical jump
c) one step VJ
3 hard sets total. One step jump was 1.5 to 2 inches lower, no wonder my jumping was crap on Sunday. Probably because strength is down and I'm much lighter as well!!
The Nike free 7.0 felt funny on the one step VJ though, a bit squishy, not sure how much that effects things. But for everything else they felt awesome! They made my landings so much quieter and the hops and prime times felt so good in em, there is no slop like in regular sneakers.
Power Cleans - in Nike Free 7.0 shoes
did these inbetween the jumps and warmup sets of squats
Powerclean + 2 High Hang powercleans - 2 warmup sets with bar
89lbs
Full Back Squats - Nike Free 7.0 shoes - no Belt
warm ups - controlled - frontsquat, rerack, rest 30secs, backsquat
frontsquat - bar x3, 95lbs x3, 135x3
backsquat - bar x5, 95lbs x5, 135x5, 185x2
controlled - 4 mins rest
1) 185lbs x 8
2) 185lbs x 8 ---> in oly shoes
Squats felt pretty darn hard, and that's like 50% of my recent estimated 1RM....12 days off on a calorie deficit sure made things go down hill fast.
Form was very strict and controlled though, but felt uncomfortable. Nike Free 7.0 feel strange to squat in
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Lower body circuit - Rotating Sets between each exercise
Resting 2-3 mins on worksets
Good Mornings onto toes - high bar - oly shoes
2 sec pause at bottom and hold at top on toes
BW x3, Bar x 3+3 more each side split leg style, 95lbs x 4
Reverse Lunge - vertical shins, medium wide stance, rear leg kept on the straighter side - 2 sec pause at bottom - oly shoes - alternating legs
BW x 3, Bar x 3 each side
Toe curls on lying leg curl machine - BWx15, 1plate 2x5
Snatch Grip Deadlift - RDL style - oly shoes - no belt
hook grip, pause on floor - 89lbs x 3, 139lbs x3, normal grip 139lbs x 3
Lat Machine situp - BW x 12 (progressively lower each rep with hold at bottom) - hold at middle and bottom on each rep - BW x 6
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Upper body circuit - Rotating Sets between each exercise
Resting 2 mins on worksets
Seated pulley rows to stomach with a hold against the body
20lbs x 5, 25lbs x 8
Pushup plus - scapular pushup on bench BW x 8, normal pushup on floor with hold at top fully pushed up into max extension 1x5, 1x10, 10 scapular pushups + 10 more regular pushups
Lying on bench face down - dumbell Combo Cuban and Subscap rotation
1kg X 5, 2kg x 5
Dip shrugs BW x 10sec hold + 5, BW x 10
Dumbell curls - hold at parallel position on the way down - 4kg x 8
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Cooldown and stretches
pullup stretched holds - slighter wider than shoulder width angled grip
feet slightly on floor - BW x 20 secs.
Feet off the floor - BW x 15 scapular shrugs + 15 sec stretched hold x 2 sets
regular bar grip - BW x 30sec hold
> man something in my arm pit area is really tight and really ached, apart from my tight lats. Maybe it's the pec minor or something. Hope these loosen up my lats and shoulder mobility
lower body stretches and some upper body ones