Adarq.org

Tuesday 15th December 2020

Moderatley sore, but way less than expected
Mostly in my erectors and upper hammies, pecs

left quad tendon achey

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Waking mobility work

ISOs - tendon health

A few 30 sec calf raise ISOs just above neutral,  AM and later in the day

knee over toes heel elevated split squat at 60 degrees - 40 secs x 4
single leg sissy squat, 50% ROM, partially supported by other leg x 40 secs x 2
Lateral leg raise 30 secs x 3 each side

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stretches

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16 hour fast
2244 calorie burn according to Fitbit Charge 3 - with heart rate monitor off
ate 2375

Monday 14th December 2020

Sleep Was crap but I felt OK.

Left quad tendon a bit achey, but ISOs fixed that

Soft tissue work - just bottom of feet

bodyweight at home without shoes in winter clothing = 86.3kg

at home - Lower week 3

Knee over toes, heel raised split squat IOS - 30secs x 3
Lateral leg raise ISO - 30secs x 2
front plank x 30 secs

Peterson setups 6 inch x10, Patrick step up 6 inch x10
supported ATG split squat BW x10 + 20 sec hold at bottom on last rep
Broom dislocates and overhead squat

alternating sets 2 mins rest
in flat, minimal trail running shoes (Merrell Vapour trail 4)

Olys -

power snatch/clean complex x 20kg
Power snatch + 4 slow overhead squats x 20kg

Powersnatch 30kg x 3
Hang powersnatch 30kg x 3
2 Power snatch + 2 Hang Power Snatch x 40kg
1 Power snatch + 2 Hang Power Snatch x 40kg x 2 sets

40kg hang power snatch feeling quite a bit easier, power is up
Just need to get my weight back down and I will be getting up higher


Squats

Did these before the back squat of the same load
Front Squat 35kgx3, 50kgx3, 60kg x3, 80kg x3

High bar squat
bare feet 60kg x pause with 10 deep breaths, 60kg x10.  Oly shoes - 60kg x5, 80kg x5,
belt - 100kg x3, 110kg x2

5+ mins rest
Belted -
115kg, 253lbs x9 @ RPE 9.5  (+2 reps)

110kg, 242lbs x6 @ RPE 8

paused - 110kg x6 @ RPE 9.5


12 days since I last squatted, and it felt better than 12 days ago. The time off has refreshed me.
115kg x 9 = e1RM back to 150kg.
9th rep was way easier than the 115kg x7 I did last session

Moving the first top set up to 125kg next time, want to keep the reps in the 6-8 range


This group in Oly shoes - alternating sets 2 mins rest

A1) SSB Good Morning onto toes 30kg x10, 50kg x10, 65kg x 10 @ RPE 8 (+2.5kg)

A2) SSB single leg calf raise - arm supported - 1 inch elevated 3 sec eccentric to neutral position, explode up - BW x 5, 30kg x5, 50kg x 5, 65kg x3
90kg x9 @ RPE 9 (+5kg)

A3) Wall tib raise - lower body at 40 degree angle - upper body off wall - in oly shoes - BW x5, x13 @ RPE9

A2) SSB single leg bent knee calf raise - arm supported - 1 inch elevated 3 sec eccentric to neutral position, explode up - BW x 5, 30kg x5, 50kg x 5, 65kg x3
90kg x9 @ RPE 9 (+5kg)

A4) RDL - to knee cap - facing down slope of garage, hook gripped -  clean deadlifted off the floor - 60kg x10, 80kg x5
belt/straps - 90kg x12 @ RPE 6.5

that was extremely easy

B1) SSB Peterson step up - single arm supported - 4 inch step Oly shoes
controlled eccentric - 60kg x10, 67.5kg x15  @ RPE 8 (+2.5kg)

B2) Nordic curl - GHR - knees on 2cm pad,  6 inch aerobic step + rolled yoga mat on hip.
3 tiny partial reps and 2 assisted rep to warmup
BW slow eccentric x 7 unassisted +1 assisted

B3) lateral leg raise Iron Edge XXHeavy band, x10 with hold at top, each side

Jefferson curl 20kg x15

Rectus femoris release with 20kg barbell in seated position, each side

stretch

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12 hour fast - broke fast before BBall - a bit of pistachios, raw carrot/beetroot and a slice of cheese

2900+ calorie burn - according to Fitbit Charge 3, with HR monitor off, not including weights
ate 3000

Saturday 12th December 2020

Finally felt decent

bodyweight at home without shoes = 85.5+kg


BBall practice session at WLC outdoor courts -  60 mins

1) 15 mins dribble and ball control drills
2) movement efficiency drills - 2 sets each - single leg star drill, 2 legged side to side speed hops, 2 legged forward and back speed hops, 2 legged hop star drill (2 cycles each direction)
3) medium to high intensity moves, shots, layups, threes
4) Jumps at the 45 min mark, and dunks on 8 feet netball rim -  15 mins worth

left quad tendon felt much better, time off and knee over toes split squat ISOs

12 days since last session, so not that crisp, but got some decent jumps in, best so far at this bodyweight at least off a few steps.
Touched bottom of 9'10" rim again, couldn't do that last session.

Courts were fairly quiet today, compared to Sundays, didn't expect that, so might come on Saturday from now on


Cooldown

Sit in bottom of narrow stance squat for 2 mins
Wall Tib raise x 25
Knee over toes calf raise x 25
Inverted rows BW x12
Pushups BW x 15

stretch lower + upper

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12 hour fast - broke fast before BBall - a bit of pistachios, raw carrot/beetroot and a slice of cheese

2900 calorie burn - according to Fitbit Charge 3, with HR monitor off
ate 2800+

Sunday 6th December 2020

Week 68
Height - 5'8.5"
weighed - 84.9kg (+0.2)  , 187lbs

waist - 33.5 inches
hip = 40.75 (+0.25)
upper thigh = 26 (+1/8)
Right calf = 15.5
Neck = 15.75
Wrist = 6.5

Tanita scale bodyfat% = 21.1% (-0.6 )

Total loss so far - weight  20.25kg 44.6lbs  Waist 10 inches  BF% Tanita 10.8%

Averaged 2600+ calories this week, against a TDEE of 2580

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Still a bit sore in my posterior chain and upper body
resting up today and stressing a bit...

Damn AMD Ryzen 3800x CPU I got from Ebay didn't work on my new MSI X570 Tomahawk Motherboard!
So I'm ordering in a CPU or two from Amazon for tommorow delivery, to test, and then if it's good send this CPU back to the guy for a refund.
Hopefully it's the CPU and not my motherboard...
sigh

Friday 5th December 2020

Pretty sore all over, even my pecs and biceps, but no drained feeling
VMO and glutes really sore!

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Waking mobility work
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62 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 30-35 degree sloped path x 2.5 mins

stretches

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18 hour fast
2600+ calorie burn according to Fitbit Charge 3 - with heart rate monitor off
plan to eat 2000

Wednesday 2nd December 2020

Don't feel tired, sore or beat up - nice

No inflammation in both heels, but right heel still aches a bit when cold - nice progress compared to last time.
haven't been walking much, that might help as well......
Left quad tendon also much better.
Tweaked right side of lower back though, quite sore when I got up, from a spin move yesterday

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Waking mobility work

high to low externally rotated band pull apart with hold x 15 + 20 sec hold
band dislocates 3x20

ISOs - tendon health

A few 1 min calf raise ISOs just above neutral

Single leg lateral wall drive x 30 secs x 2
single leg heel elevated split squat, knee well over toes x 1 min x 3

stretches

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18 hour fast
2200+ calorie burn according to Fitbit Charge 3 - with heart rate monitor off
plan to eat 1800+

Pretty much everyday so far has been like above, not much sleep and lots of stress, so I have been taking it easy, and doing the ISO as per above and stretches

Will get back on track tomorrow hopefully