Adarq.org

Thursday 1st April 2021

Feeling decent, in terms of soreness, but probably not all that fresh.
Felt a bit "weak" and queezy today, from calorie deficit no doubt, but to be expected

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morning mobility work
knee over toes heel elevated split squat at 60 degrees - 2 x 40 secs

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bodyweight at home without shoes = 83.7 kg

Soft tissue work - feet, glutes


BBall practice session at WLC outdoor courts -  72 mins

Bottom of Peterson step up ISO, both feet on floor,  8 inch step - 2x40 secs
Right leg lateral ISO hold 2x 40secs

1) 15 mins dribble and ball control drills
2) medium to high intensity moves, shots, layups, threes
3) jumps at the 40 min mark, and a few dunks on 8 feet netball rim
4) A few sets of easy pogo jumps, and speed hops inbetween jumps and after

5) rotated sets with the stuff below -
Box Jumps, with a reset, landing with straight legs, 20 inch wall - 5 sets of 3

Felt a bit "weak" and queezy today, from calorie deficit no doubt, but to be expected

Right glute medius tendon was achey on hard effort 2 legged jumps, so I didn't push the issue here.
Just did the hard efforts on single leg jump, which was back up to current best, but a little higher.
A good time to get more practise on it I suppose

No aches on the box jumps though, probably due to less hip bend/depth, even though I don't intentionally do so,


Resistance


Netball rim pullups to sternum - Hang and 20 scap shrugs to warmup, BW x 1 single
Dead hang/paused -
1x6 @ RPE 10 - chest an inch short of rim on 6th rep

"+" = 20 secs rest
1+2+3+2+1 @ RPE 9 on last rep

L hang pull up to neck x 2
Pull up to sternum, body horizontal x 1

That rest paused set was harder than expected, thought I'd recover a bit more from the break between each mini set


20 inch feet elevated pushup - BW 3x8 explosive

pretty easy, but some dull ache in left shoulder before I warmed up

Wall tib raise 4x8

Front lever hold BW x 5 secs x 2
dang pretty hard today, guess my lats were too fatigued from the pull up, rest paused set

Inverted rows explosive BW 2x9 @ RPE 7

Straight bar dip explosive  BW 2x9 @ RPE 7

L sit hold  BW x 30secs - getting a bit easier

Hanging leg raise, feet to hands BW x6, x5 @ RPE 10
last reps not quite feet to hands, +1 rep each set
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Bottom of Peterson step up ISO, both feet on floor,  8 inch step - 5x40 secs, 2x10
Lying Lateral leg raise ISO - right leg only Iron Edge XXheavy band 4x40secs

single leg calf raise -  controlled 14kg weightvest - ISO 2x40secs, 2x15
single leg bent knee calf raise - controlled 14kg Weight vest - ISO 2x40secs, 2x15
felt too easy, will up to 16kg

Single leg squat to 20 inch wall 2x10
shallower on right leg to avoid glute medius tendon ache

lateral Monster band walk Iron Edge XXHeavy + Heavy band - 2x10 steps each direction
crazy glute medius burn and pump

stretch upper

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45 min walk/hike - moderately steep trail
backwards walking 30-35 degree sloped path - 2.5 mins x 2
sideways walking 30-35 degree sloped path - 2mins each side

stretched lower

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14 hour fast - broke with raw carrots, cheese slice, handful of raw pistachio nuts before BBall

3300 calorie burn according Fitbit Charge 3
Ate 2300

How much you weighing now?

That's a really good point. Most people, myself included, butcher the nordic. In reality it's pretty simple to regress though if you keep yourself to a strict standard. Just keep elevating the hips until you can do reps there and progress downwards. To say it has, by comparison, "zero core activity and isolated hamstring" is a stretch though. 

When I kept it strict I was able to get 1 flat rep after about 5 or 6 weeks.

Even just doing the top 12 inches still feels ridiculously hard to me

To do it well and strictly I would need to use bands to deload it, just too complicated to setup

Sunday 28th March 2021

Feeling not too bad for a day post weights, looks like I may have finally found my volume/fatigue sweet spot.
only light to moderate soreness mostly in my upper back, glutes and calves.
Right glute medius tendon area is pretty sore, hurts like hell when going up and down stairs

Also adductors and hamstrings have 25% of the soreness I normally have, despite doing the DOM machines of Good mornings and RDLs
Looks like dropping Nordic curls has been the best decision I ever made... replacing them with Glute bridge slider leg curls.
IMO for 99% of people the Nordic curl is a waste of time... imagine doing eccentrics over your 1RM on the squat for several reps and sets each week.
Needless to say the fatigue and stimulus ratio will be pretty bad...
And not many people can keep their hip fully flexed while doing them either.

the single leg variant of the slider leg curl is as hard as a Nordic in any case

Why I Don't Like Nordics and What Exercise We Use Instead at @bodybyboyle
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Nordic leg curls have drawn a bunch of attention recently due to the preventative power of eccentric focused exercise and hamstring injuries.
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Numerous studies over the last few years have investigated the effectiveness of using eccentric exercises like the Nordic leg curl to prevent hamstrung injuries to astounding positive results. In one 2014 study of with 942 soccer players researchers found eccentric exercises to be the most effective, reducing hamstring injuries by 65% following intervention.
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There is no doubt in my mind that eccentric focused exercise is highly valuable in reducing the likelihood of hamstring injury. The bicep femoris undergoes it’s highest levels of eccentric stress during the last 20% of the swing phase of gait in order to decelerate knee extension. Following this, the hamstrings must undergo a transition from eccentric contraction to a brief isometric contraction at heel strike before contracting concentricly to assist the glutes in hip extension. This critical transition between terminal swing and initial stance phase is where many hamstring strains will occur.
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While Nordics seems like a good option I rarely seen them executed well. Very few athletes can maintain the desired body position throughout the exercise and end up in defaulting into lumbar/pelvis extension or into hip flexion. If think it is imperative to perform nordics with glute driven hip extension and optimal alignment between ribcage and pelvis. Without these two variables I don't see them being anymore valuable than a seated leg curl (hip flexion, zero core activity, isolated hamstring).
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At @bodybyboyle we prefer the slide board leg curl progression because it is much easier to progress and regress. We begin with an eccentric only progression and move towards concentric before progressing to single leg and loaded progressions. The focus must be on maintaining full hip extension and core position throughout the entire drill. If the athlete cannot maintain positioning you should regress until they can maintain form. Try this progression out and let us know your thoughts!

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morning mobility work
knee over toes heel elevated split squat at 60 degrees - 2 x 1 min

upper body and thoracic stretches


Tendon health

rotating sets

single leg calf raise -  ISO BW x 40secs,  10kg weight vest  4x40 secs
single leg bent knee calf raise -  ISO BW x 40secs,  10kg weight vest  4x40 secs

Bottom of Peterson step up/sissy squat ISO, both feet on floor,  6 inch step - 4x40secs, no support leg x 40secs

Standing lateral leg ISO right leg only - 2x40secs
Lying side leg raise ISO leg angled in front of body, right leg only - Iron edge XXheavy band around knees  3x40secs,

I hauled my gear to the park/BBall courts today


BBall practice session at WLC outdoor courts -  67 mins

practiced against Netball rim

Dribbling and ball control drills
Low intensity moves, layups and shooting
Lots of inbetween/under the the legs layups and shooting

Used netball rim today, smaller, so tougher, and no backboard
Did a few medium effort single leg jumps, safe for the right glute medius tendon


Bear crawl 15m - forward and back x 2, 3 mins rest


67 min walk/hike - moderately steep trail
start of walk - 30-35 degree sloped path
backwards walking  - 2.5 mins x 2
lateral walk, each side x 2.5 mins
Straight leg, max ROM walk x 1.25 mins

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17  hour fast - trained fasted
3200+ calories burned according to Fitbit Charge 3
plan to eat 2100+

Saturday 27th March 2021

A bit sore from yesterday, especially my calves
Decided to train anyway

bodyweight at home without shoes = 84.3 kg

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Morning mobility work
knee over toes heel elevated split squat at 60 degrees -  2x 1 min


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Afternoon

Soft tissue work - lower body and some upper

Heavier session

BBall control drills and dribbling - about 10 mins worth

Bottom of Peterson step up ISO, both feet on floor,  8 inch step - 4x 40secs
Lying lateral leg raise ISO, belt around knee - 4x40secs
Plank - 30secs x2
Side plank - 30secs x2

ATG splitsquat BW x12, then hold in bottom position x 20secs

Powersnatch and power clean complex  x 20kg bar
Overhead squat 12kg bar x 5, 20kg x 10

A bunch of low intensity hops, and some dancing
3 sets of low effort seated jumps into a soft landing

Power clean + 5 quarter front squats - 40kg, 60kg x 2


Safety bar squat
bare feet, controlled -  30kg x8, 50kg x6, 70kg x5, 80kg x4 
belt, bare feet, controlled - 90kg x3, 100kg x3,  110kg x2 ---> right glute medius tendon pain, stopped...

Was going for a solid set of 5 or so reps with 110kg, but got a sharp pain in my right glute medius tendon pain, stopped there!
Probably should have stayed at 100kg in hindsight as that felt heavy enough...



This group in Oly shoes - alternating sets 2 mins rest

A1) SSB Good Morning, explode onto toes 30kg x6, 50kg x6, 60kg x6, 70kg x8 @ RPE 7

A2) SSB single leg calf raise - arm supported - 6 inch elevated controlled  - BW x 10, 30kg x5
ISO at neutral position 50kg x 40secs, 60kg x 40 secs
controlled 60kg 2x6 @ RPE 8
both sides back to back

A3)SSB Tib raise - in oly shoes - BW x5, SSB 30kg x 6, 50kg x6, 60kg x10, 70kg x10
Wall tib raise - BW x 10 @ RPE 8

A4) SSB single leg bent knee calf raise - arm supported - 6 inch elevated  controlled - BW x 10, 30kg x5,
ISO at neutral position 50kg x 40secs, 60kg x 40 secs
controlled 60kg 2x6 @ RPE 8
both sides back to back


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B1) Split leg RDL - 20kg x6, 40kg x 6,
first rep deadlifted off the floor in same position -  60kg x7 @ RPE 8

B2) AB wheel on knees - BW x 6
down to floor 2x12 @ RPE 7

B3) High Angle rows - 20kg x 15, 40kg x8, 60kg x5
72.5kg 3x6 @ RPE 8 (+1 rep)

B4) SSB side bends alternating sides - 30kg x12, 50kg x16, 55kg x 14

B5) lying single leg side raise controlled - 1.25kg x 12, 2.5kg x 12
Iron Edge XXHeavy band around knee x10 , + light band x15
Iron Edge XXHeavy band around knee x12


Rectus femoris release with 20kg barbell in seated position

stretch

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14 hour fast - broke with raw carrots, cheese slice, handful of raw pistachio nuts
2800+ calorie burn according Fitbit Charge 3, not including weights
eating 2600+

Thursday 25th March 2021

A little beat up, but no drained feeling, unexpected as I did jump a lot and quite hard as well
Not too sore either, mostly in my upper back from all the pull ups and holds, and levers

Right glute medius tendon inflamed
Right achilles achey but feels decent post jumps, no increase in pain.
Left quad tendon ok, but lower patella tendon is achey

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morning mobility work
knee over toes heel elevated split squat at 60 degrees - 2x 1 min

upper body stretches

Tendon health

rotating sets

single leg calf raise -  ISO  BW 5x40 secs
single leg bent knee calf raise -  ISO  BW 5x40 secs

Bottom of Peterson step up/sissy squat ISO, both feet on floor,  6 inch step - 5x40secs
lateral leg raise ISO right side only 5x40secs

1 hour 50 min walk/hike
start of walk - backward walking up a 20-30 degree sloped path x 2.5 mins
middle of the walk - backward walking up a 35 degree sloped path x 2-3 mins
towards end of walk - Straight leg, max ROM walk up 30-35 degree sloped path x 2 mins

Had some close calls slipping on wet timber/rock, almost blew out my left ACL, lucky I have been hitting the weights and ISO on peterson setups in the same position I slipped into!
Did make my left quad tendon ache a bit, but a quick ISO straight after and was back into it.

Also came across two wallabies fighting/boxing LOL

<a href="http://www.youtube.com/watch?v=1DM5iZw8WvE" target="_blank">http://www.youtube.com/watch?v=1DM5iZw8WvE</a>


Couch stretch, calf, and ankle/knee to wall stretch
various lower body stretches

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20  hour fast
2900+ calories burned according to Fitbit Charge 3
Ate 2200+

Tuesday 23rd March 2021

Hamstrings and aductors fairly sore, but everything else not too bad.
And no drained feeling.
Don't know if I will recover enough by tomorrow, but after 2 weeks of rain I have to BBAll and jump!

Right glute medius tendon pretty achey

last of the rainy days

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morning mobility work
knee over toes heel elevated split squat at 60 degrees - 2x 1 min

upper body stretches

Tendon health

rotating sets

single leg calf raise -  ISO  BW 5x30 secs
single leg bent knee calf raise -  ISO  BW 5x30 secs

Bottom of Peterson step up/sissy squat ISO, both feet on floor,  6 inch step - 5x30secs
lateral leg raise ISO right side only 5x30secs


83 min walk/hike
start of walk - backward walking up a 20-30 degree sloped path x 4 mins
middle of the walk - backward walking up a 30-35 degree sloped path x 2 mins

Couch stretch, calf, and ankle/knee to wall stretch
various lower body stretches

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17 hour fast
2800+ calories burned according to Fitbit Charge 3
plan to eat 1900+

hit 83.8kg just before first meal, so looking good to be 1.5kg lighter than the last time I BBall/jumped

Monday 22nd March 2021

I somehow got 10 hours of deep sleep last night!
Had a dream just before I woke up about new dumbbells and plates in a gym being 50% lighter than the listed weight

Feeling better today, still a bit achey but I feel decent
Will likey do a low volume squat and tendon health session so I can recover for BBall on Wednesday when it finally dries up

Another rainy day

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morning mobility work
knee over toes heel elevated split squat at 60 degrees - 2 x 1min

upper body stretches

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Seems like I got a dieting whoosh moment,  weighed 84kg this morning!
0.6kg less than yesterday
Took out the tape measure and my waist also dropped 0.25 inch overnight to 35 1/8 inches