Adarq.org

Tuesday 30th April 2024

Thankfully soreness greatly reduced

Cutting most of my ISOs down to 33 secs.
Less time to do, it adds up, and can use more weight/effort.
based on research 30 secs still has effect on tendons.

---

Reboot - Week 22, Day 2 - Lower weights

Body Weight: 89.4kg with shoes, in winter clothing

snatch grip behind the neck press + dislocate stretch with broom x 1 min

Lateral squat ISO: 2x30 secs
External leg rotation ISO against floor, slight bent knee: 2x45secs
Popliteus, seated bent knee internal foot rotation ISO 4x33 secs
Sartorius lying on back, single leg ISO pull, against opposite foot: 4x33 secs
Calf raise ISO push against wall, sitting on floor, back against wall: 3x33 secs
Sitting on floor, back on wall, single leg press ISO push through ball of foot against wall: 3x33 secs

A. Front plank hold: 33secs
B. Side plank, legs bent and abducted: 33secs
C. Glute bridge hold: 33secs

Leg Extension ISO - single leg - plates moved towards end of arm -
Leaning back, slow concetric, 10 sec hold at top, 30 degrees, 60 degrees, 80 degrees - 10kg x55secs, x15kg, x15kg

Heel touch downs, single leg, off 8 inch step: slow tempo - BW x10

---

Power clean:
20kg x10 - 5 low hang, 5 high hang
40kg x10  - 1 floor, 3 high hang, 3 knee hang, 3 floor
40kg x3 - 1 floor, high hang, knee hang
45kg x10  - 1 floor, 3 high hang, 3 knee hang, 3 floor
45kg x10  - 1 floor, 3 high hang, 3 knee hang, 3 floor

Floor - 50kg x3, 55kg x3

High Bar squat - Goblet squat 10kg x10
Reebok Nano, slow - 40kg x8, 60kg x5, 75kg x5
Oly shoes, Slow, paused - 90kg x4

Oly shoes, belt, 4 secs down - 105kg x2, 115kg x1 (felt easier than before),
125kg x1 @ RPE 8.5

Oly shoes - 4 mins rest - 105kg x6
Reebok Nano - 4 mins rest - 105kg x6
Bare feet/socks - 5 mins rest - 105kg x6
Oly shoes - 6 mins rest - 105kg x10 @RPE 8.5

Was tempted to go for an 11th rep on the last set, but decided I needed the recovery instead of grinding out another rep.
Didn't go as well as I would have liked. Form was spoty from the accumulated fatigue
Feels better when I rep out on the first set, and then do the volume sets after, rather than last like today.

Noticed much less hip shift since last session of SSB Bulgarian split squats

The bare foot set also felt the best, and felt way lighter on my back for some reason. The first two sets felt much heavier
Barefeet felt more planted and connected to the floor, so I may switch to that.
Although I can't get as low nor as upright.
I feel like I'm on tippy toes in oly shoes due to the slope of the garage

My shorter tibia to femur ratio causes me to lean more forward than I'd like for a high bar squat

---

rotating sets

Tibilias Wall raise - standing warmup in oly shoes - BW x6
against side of car, in oly shoes - hold at top - BW x6
BW x20 @RPE 9  (+1 rep)
BW x17 @10

I may just maintain these here. 20 reps in oly shoes is already plenty strong enough

Romanian Deadlift - Lower down to inch off the floor - 20kg x12, 40kg x6, 60kg x6

Belt+straps - 70kg 4x12 @RPE 8 on last set

Felt brutal!

Leg extension single leg: front elevated 5 inches, Plates shifted to end of arm - SLOW - 10kg 2x10 @RPE 8

Calf raise - single leg - BW SLOW, paused, full range 2x10

SSB ISOs
30kg x33 Seconds - Straight
35kg x33 Seconds - Straight (+5kg)
35kg x33 Seconds - Toes out
35kg x33 Seconds - Toes in

SSB - Flat on floor, heel not touching, controlled - 40kg 2x12 @7/8  (+5kg)

starting to load heavier - and no achilles aches

---

Rotating sets

Ab wheel: On knees, progressively lower x6
On knees 3x12 @7/8/9

Leg curl, single leg : - Plates shifted to end of arm - SLOW - 5kg x5, 7.5kg x10 , x9 @RPE 8

Hammer curl - dumbbell : SLOW - 10lbs 3x10 @8

---

Chin up, leg assisted: x3, x12 @9

Jefferson Curl - controlled 10kg x10, 15kgx20 @8

Still crazy erector pump, but getting easier

----
stretch

Head almost to rim

jump testing


5x5 with 180kg high bar squat

Saturday 4th May 2024

Quads, calves and posterior chain still fairly sore, but upper body feels decent already

Rest, but with my usual ISOs scattered throughout the day

Stretching for whole body and some soft tissue work

Sunday 5th May 2024

Fatloss cycle 1 - Week 4

Height = 5'8.5"
Weighed = 86.9kg (-0.8 )    Macrofactor app trend weight - 87.6kg (-0.7)
Waist = 35 3/8 inches (-0.25)
Hip = 41 3/8 (-1/8) 
Upper thigh = 26 1/8 (-1/8) 

Total loss so far - weight  -1.8kg  Waist -1 inch 

Big drop this week, despite eating more

Carnivore diet - averaged 2186 calories for the week - 190g protein, 149g fat, 12g carbs

Thursday 2nd May 2024

Feeling decent, like my legs have recovered a good bit already from squats 2 days ago...
My body is surprising me

Lower back still feels trashed though

Reboot - Week 21, Day 3 - Upper weights

Body Weight: 90kg in winter clothing and shoes

Ball circles at wall: front x 30 - 15 each direction, side x30 - 15 each direction
BBall overhead single arm plank againt wall: 2x45 secs

Lateral squat ISO: 1/4 squat depth -  2x30 secs,  x45 secs

Peroneal/sartorius external foot rotation ISO against floor/step: 3x45secs

Did these originally for my achey left peroneal, but then found my sartorius heavily loaded doing them, especially in the lower tendon area
Kill two birds with one stone

Popliteus Internal foot rotation ISO against floor/step: 3x45secs
Sartorius seated leg curl feet push together ISO: on stairs - 2x45secs

Front plank hold - 33 secs @ RPE 7
Side plank hold Bent knee abducted - 33secs @ RPE 7
glute bridge hold x 33secs @6

Leg extension ISO - Plates moved towards end of loading arm with collars, leaning back
20 sec hold at top, 25 sec at 45 degrees x 10kg, 15kg, 20kg @ RPE 8

Heel touch downs, single leg, off 8inch step: BW x12

---

rotating sets

Calf raise - single leg- on floor - Slow, heels not touching floor - BW x10
ISO - 30kg x10sec each for straight, toes out, toes in

Staggered stance, on floor, heel never touching floor, controlled -
using SSB - 30kg x12, 35kg 2x12 @ 5/6/6

felt way easier than expected

Dumbbell press, rotating grip: 10lbs x10, 15lbs x10, 25lbs x9, 35lbs x6, 45lbs x1
45lbs 2x11 @ RPE 9/9.5  (+1 rep)


Hatfield Safety bar squat: - Reebok Nano - controlled -  30kg x12, 50kg x6, 70kg x6

Reebok Nano, Belt -
70kg x12 @ RPE 6
70kg x12 @7
70kg x12 @7.5  - first rep without arm support
70kg x13 @8  -  first 3 reps without arm support

Felt good and easier than last week.
Did last two sets with 70kg, instead of 65kg last week, and even an extra 13th rep from miscounting.
Going to 5x12 next week, then increasing weight and dropping down back to 3x10 and build back up to 5x10. Then the same till 5x8, and then repeat with 12s, but heavier
Step loaded volumizing

Last week felt a bit trashy, but today it was smooth.
All I felt was burn in my quads, and my calves somehow.
No lower back, upper body fatigue, discomfort or balance issues.
About as close to machine squat as I can do at home, but without the fixed movement plane.
Like a hybrid of a front squat and hack squat.
I can get deep and upright, great for high rep squats

---

Rotating sets

High angle barbell row: - controlled - 20kg x12, 40kg x6
50kg x9 @RPE 6  -  2/10 right brachialis pain
50kg x9  - 2/10 right brachialis pain. 3/4 ROM
50kg x9  - 2/10 right brachialis pain. 3/4 ROM on last 4 reps
50kg x9 - 2/10 right brachialis pain. 3/4 ROM on last 4 reps  @RPE 7

Cut the ROM down on later sets, but pain was still present.
Will have to drop this or go much lighter till I fix it

Deficit push up: On floor, paused x5
Feet elevated 20 inches - BW x3, x16, x15 @RPE 7

SSB Good Morning: Down to parallel, belt - 30kg x12
50kg x12 @RPE 6
50kg x12 @5
50kg x12 @6
50kg x12 @6 (+1 set)

A lot easier than last week, might need to increase the weight, but will be doing 5x12 next week.

---

Single arm dumbbell row - head supported, elbows out - 45lbs x6
55lbs x12 @RPE 7 - 3/10 right brachialis pain on last 3 reps

Chin up - leg assisted - 2x12 @ RPE 8

---

Rotating sets

Monster band lateral lunges: Alternating sides - Xheavy band x12
Xxheavy band 2x12 @RPE 7/8

For glute medius and sartorius.

Side bend: 35lbs x6, 65lbs 2x10 @7/8 

Tuesday 30th April 2024

Recovering decently well despite calorie deficit, poor sleep, and ramp up in volume,

---

Reboot - Week 21, Day 2 - Lower weights

Body Weight: 89.7kg with shoes, in semi winter clothing

snatch grip behind the neck press + dislocate stretch with broom x 1 min

Lateral squat ISO: 2x30 secs
External leg rotation ISO against floor, slight bent knee: 2x45secs
Popliteus bent knee internal foot rotation ISO 3x45secs
Sartorius lying on back, single leg ISO pull, against opposite foot: 3x45secs

A. Front plank hold: 33secs
B. Side plank, legs bent and abducted: 33secs
C. Glute bridge hold: 33secs

Leg Extension ISO - single leg - plates moved towards end of arm -
30 sec hold at top, 25 sec hold at 45 degrees x 10kg, 12.5kg

Heel touch downs, single leg, off 8 inch step: slow tempo - BW x12

---

Power clean:
20kg x6 - 3 low hang, 3 high hang
40kg x6  - 3 high hang, 3 knee hang, 3 floor
42.5kg x6  - 3 high hang, 3 knee hang, 3 floor
42.5kg x6  - 3 high hang, 3 knee hang, 3 floor

Feels very easy from the floor... I should separate them to heavier loads...

High Bar squat -
Reebok Nano, controlled - 20kg x10, 40kg x8, 60kg x6, x4, 75kg x5
Oly shoes, controlled - 90kg x3, x1

Oly shoes, belt, 4 secs down - 105kg x2, 115kg x1

100kg x10 @ RPE 8

4 mins rest - 100kg x5
3 mins rest - 100kg x5
4 mins rest - 100kg x5
5 mins rest - 100kg x6 @RPE 8

Pleased with squats, form was clean, upright and no good morning reps
Quads much stronger now.
I tried bending the bar over my back, and that cue seems to make the loads so much lighter on my back.

e1RM looks to be around 144kg now.

---

rotating sets

Tibilias Wall raise - standing warmup in oly shoes - BW x6
against side of car, in oly shoes - hold at top - BW x6
BW x19 @RPE 9  (+1 rep)
BW x15 @10

dang massive drop off on second set

Romanian Deadlift - Lower down to inch off the floor - 20kg x12, 40kg x6, 60kg x6

Belt+straps - 70kg 3x12 @ RPE 7/8/8

Calf raise ISO: - single leg - BW 3x10secs, 15kg dumbbell 3x10secs
SSB
30kg x45 Seconds - Straight
30kg x45 Seconds - Toes out
30kg x45 Seconds - Toes in @ RPE 6

Leg extension single leg: front elevated 5 inches, Plates shifted to end of arm - 10kg x6
15kg x12 - Controlled @ RPE 8

---

Rotating sets

Calf raise - single leg: - SSB, flat on floor, heel not touching, controlled
35kg  x13, x12 @ RPE 9

Preacher, single arm Hammer curl : SLOW - 5lbs x6
15lbs x10 @9 - 3/10 right brachialis pain
12.5lbs x9 @9 - 2/10 right brachialis pain

Leg curl, single leg : - Plates shifted to end of arm - SLOW - 5kg x5, 7.5kg 2x9 @9

---

Ab wheel: On knees, progressively lower x10
On knees 2x12 @7/8

Jefferson Curl - controlled 10kg x10, 15kgx20 @9
crazy erector pump!

----
stretch

Sunday 28th April 2024

Still fairly sore.
So not a great session, but it doesn't matter right now

---

BBall, upper Calisthenics at WLC outdoor courts - Reboot, Week 21, day 1

Bodyweight with shoes -  89.5kg

Wall sit, single leg. heels off the floor : pushing into wall at 70% 1/4 squat - 2x45secs
BBall overhead single arm plank against wall: 2x45secs
Sartorius seated leg curl, feet pushed together ISO: st 70% effort - 2x45secs

---

Dribbling and ball control drills - 15 mins
Shoot around and practice moves - 26 mins, medium effort

Box Jumps: - 20 inch wall
3 Standing
3 RL plant
3 LR plant
3 Single leg left
3 Single leg right

No pop, legs feel heavy and sore.
2 legged jumps were OK, but the single leg jumps caused me to bounce off the wall, landing stiffly from 20 inches, which started to bring in some mild patella tendon aches
Short it down after that. Will stick to standing only jumps next week.

Tendon work - superset

3 sets of
A. Jogging - 10secs
B. Scissor hops star pattern : 8
C. Pogo: low easy x10

felt good, no achilles aches

Depth drop:
6 inch step - 2x5 -

3/10 right plantaris ache on second set, but patella tendons fine

Sit in bottom of full squat: 3 mins - 1.5 mins narrow heels off the ground, 1.5 mins wide relaxed

---

rotating sets

Tricep bench dip warmup -  BW x5 slow, paused

Inverted row: - Leg at 90 degrees, supported inverted row - BW x6,
regular - BW x5
BW x16 @RPE 8.5

4 mins rest - 4x8  @RPE 7 on last 2 sets

Straight bar dips: BW x10 leg supported, BW x5
BW x22 @ RPE 8

4mins rest - 3x11 @ RPE 8 and 9 on last 2 sets

Backward walk - 1 minute x 5 sets

---

Dips: on corner of fence railing. Controlled  -  BW x1, x12 @9

Hanging pike leg raises: feet to hands - x1
Thick bar - 12 inch drop after set, to slightly padded playground surface
x7 @8.5

2 mins rest -
x3 @9
x4 @9
x3
x3 @9.5

The drop felt fine, if a bit stiff legged

---

Walking: 11 mins - with 2.5 min backwards walk up 30 degree slope


back at home

Bulgarian split squat: - arm supported, SLOW - BW x10, Weight vest 10kg x 10
Single dumbbell on working side - 15kg x10 @ RPE 7

SSB reverse lunge, alternating legs: - arms supported - BW x10
30kg x16 @RPE 7

Friday 26th April 2024

Whole body is sore, but damn quads, calves, erectors and posterior chain feel blow torched!
Very uncomfortable, had to go lie down and nap later in the day, after which it started to settle down

Yesterday's session leaned me up a bit, waist already down 1/8 inch from yesterday!
87.2kg this morning, lightest weight this week so far

Afternoon
Wall Sits at 1/4 squat - 2 legs 2x45secs
Single leg - pushing into floor at 50% effort - 3x45secs

Night
Wall Sits at 1/4 squat - 2 legs 2x45secs
Single leg - pushing into floor at 50% effort - 3x45secs

Wednesday 24th April 2024

Quads and posterior chain pretty sore
Mild drained feeling

Sartorius, seated single leg push leg curl combo ISO, against opposite foot: 80% effort 3x30secs