Sunday 23rd October - Cycle 3 Get Lean+Maintain Strength - Week 8 DELOAD - Day 1 - Lower Power - Microcycle 4
Good workout. Looked like "blimp" from the carbs the last 3 days - puffy face and muscles, and bodyweight is slightly higher than the last time I did this workout.
Volume almost triple the last time I did this session! Not a surpise given the high carbs the last 3 days, and best of all I don't feel like a "cripple" after the session even with this much volume. Something that I noticed since I started this new diet.
Improved Ankle flexibility/ROM very noticable today!
Bodyweight at gym - 208lbs
Workout time - 1 hour 20 mins
Workout rating - 9/10
Warmup
1) dynamic swings etc
2) back extension BWx6 + 6 twisting to each alternate side
3) reverse hypers BWx10
4) situp complex on swissball
5) Seated dynamic hammie/adductor stretch into back tumble x 8
6) warmup complex with 30lb bar - RDL onto toes with shrug, military press, explosive good morning onto toes, snatch grip behind the neck partial press, hang powercleans, powerjerks - 8 reps each, except cleans and jerks, 5 and 3 reps respectively
7) 1min ISO at the bottom of a narrow full squat position, holding until my heels get close to the floor - heels dropped to 1cm off the floor within 5secs, with my feet almost pointed straight ahead - calf stretches have obviously helped! Once I can touch the floor with feet fairly straight ahead, I should have enough flexibility here.
8) 4 sets of 15 ankle hops in various patterns
7) did a few altitude drops off 6inches and bodyweight drop squats, then 3 sets of 3 vertical jumps, going higher and harder each time.
Highest jumps of the day -
0.5 inches higher across the board!
which I reached on the third rotation, and I'm slightly heavier too. Didn't extacly feel light and floaty like last time, with my muscles feeling like balloons, more like a cannon going off
Based on today, I am jumping 1 inch higher than the last time I played BBall, and some jumps (2 handed and standing) are like 2 inches higher. Once I drop the 4lbs of water I'm carrying today, that should add another 1 to 1.5 inches, So I am good for another 2 inches at least when I play BBall again in 1-2 weeks time. Plus I should be another 2lbs leaner by then, so 3-4 inches more is quite possible! Some of the Ballers there will be in for a surprise
Rotating Sets between each exercise
Resting 1 to 1.5min on warmup sets and then 3 mins between each exercise
Jumps - did a one step 2 legged jump before each set of each exercise. Somtimes added an extra jump of two in other styles.
Once the jump becomes hard and muscled or lower I stop everything
Drop/Reactive Squats - in Sneakers
Warmups - (early reps controlled) BARx10, 95x5, 115x3, 135x1
Shoulder width stance to hamstrings at parallel position
Rotation 1) 145lbs x 3 (+5lbs)
Rotation 2) 145lbs x 3
Rotation 3) 145lbs x 3
Rotation 4) 145lbs x 3
Rotation 5) 145lbs x 3
Rotation 6) 145lbs x 3 --> last rep very slow
Went up 5lbs from last week, felt good. My timing and form is differnet now - I feel I'm finally doing it properly now. No more jarring, just a smooth drop and react back up. Last rep of 6th set was a bit off balance, and slow.
Lunge Jumpsquat
split squat style - lower down, jump, switch legs, land absorb and spring back to start, switch legs
Rotation 1) 25lbs x 4
Rotation 3) 25lbs x 4
Rotation 4) 25lbs x 4
Rotation 5) 25lbs x 4
Rotation 6) --> jumps before were down half an inch, and I felt I couldn't be productive anymore speed wise, so I stopped here
Single Leg Reactive Back extension
hold at the top, then freefall down 6inches, separate leg from pad and then brake hard and snap back to the top
Rotation 2) +2kg x 3 each leg
Rotation 3) +2kg x 3 each leg
Rotation 4) +2kg x 3 each leg
Rotation 5) +2kg x 3 each leg --> feeling slower and tired
single dumbell held on the opposite arm to the working leg
Cooldown
single leg calf stretches - BW 2x12secs, BWx30secs
some lower body stretches at home after a hot shower
Please Scroll Down to See Forums Below 
