Adarq.org

Friday 6th November 2020

Woke much much lighter this morning... 83.4kg, down 1kg

Still feeling down and a bit beat up.
Crook of my elbow, lower bicep area is pretty sore, Glutes, abs, adductors, traps still sore.
Lower back even more so now.

Left quad tendon much improved - those heel elevated eccentrics really work.

resting up till next BBall/jump day, most likely on Sunday at this stage

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Waking mobility work

Mobility work pre walk - thoracic, ankle tib/calf rocking, side of ankle rocking and walks

Standing side angled to rear lateral leg raise x15
Hip drops BW x30 each side
Sumo squat - BW x20

broom dislocate stretch - narrowed grip a bit less than snatch grip width now

curl, hammer curl, reverse curl x 7 each x 2.5kg plate x 2 sets
single arm overhead tricep extension/lat stretch x 2.5kg plate

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64 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
2700 calorie burn according to Fitbit Charge 3 - with heart rate monitor off
Plan to eat 2000

Thursday 5th November 2020

Posterior chain, adductors, calves, bicep region and traps still fairly sore.

Cold, wet day, didn't feel like doing much

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Waking mobility work

Sumo squat - BW x20

stetches - hip flexor and couch stretch


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18 hour fast
2300 calorie burn according to Fitbit Charge 3 - with heart rate monitor off
ate 2000

Quote from: CoolColJ on November 02, 2020, 12:28:04 pm

It made me realize I don't fully extend myself either on the powercleans, and things went better today when I did so.
Still I find powercleans much more technical than power snatches.
With power snatches you can put full effort with any weight and your arms will stop the bar from flying to the sky, whereas with power cleans you have to hold back or else you will clock yourself in the chin, which I pretty much did today on the 70kg set...

That's a great problem to have though.

I just find it hard to get the right amount of effort. Sometimes the bar goes too high and crashes down on me and other times not high enough and I miss

Shi Zhiyong, Chinese oly lifter doing some jumps.

broad jump at 0:50, looks to be a bit over 300cm, 10 feet or so
1 step jump at 3:55, I'm guessing over 40 inches based on his height reached vs him standing

pretty good for someone that doesn't train for jumping, and is 5'6" with short limbs... just raw power and elite oly genetics 

<a href="http://www.youtube.com/watch?v=E1R8Blyjl5c" target="_blank">http://www.youtube.com/watch?v=E1R8Blyjl5c</a>

My garage gym setup as of this morning - packed away and unpacked for my upper session yesterday

I normally only have all my mats setup for upper session, for lower just enough for the rack and "platform" either inside or outside
There are four 20kg plates behind the mats at the garage entrance, and a 24kg kettlbell, 5-40lb adjustable kettlebell in the black bags in front of the mats there as well.
I normally use two of the 20kg plates to weigh down my stands

Proper plate storage racks are expensive, so I opted for a shelf kit from Bunnings, but I've seen similar ones online for way cheaper. user configurable and only needs a rubber mallet to put together. Each shelf is rated for 200kg and I have 180kg on the bottom shelf, 100kg or so in the middle and it's holding fine.

I've had my 120kg spinlock dumbbell set and bumper plates for a few years now, but black rubber coated Foreman oly plates I got a few months back from a local  Anytime Fitness selling off their old plates for $2AUD/kg, a bit of bargain, and I've never seen of heard of these plates before. So kinda unique... and they are thick enough and fairly flat, so can be used for the same things bumper plates can be used for such as a calf block or raised surface for other things



Also had myBodysolid FID bench for years now, which I got because you can fold it up small. It's solid enough and rated for 600lbs, but it's not good for benching due to the narrow pad, except for the seat.
Last week picked up second hand 30kg weight vest and Ironmaster Superbench with the chin and dip attachments, plus the wider and firmer Hybrid bench top pad, the original pad is now used as pad for my ghetto GHR/Nordic curl using my car, aerobic step and rolled yoga mat
And also collected a second hand PowerBlock U90, 5-70lb Dumbbell set with stand, which I love, but the stand is a waste of space without extra storage underneath it!

I'm pretty much set, but would like one of each of the plate sizes in colour coded variety....
May swap the position of the PowerBlock dumbbell/stand with the two benches

Saturday 31st October 2020

Traps, shoulders sore

Soft tissue work - skipped today as I was in a hurry

bodyweight at home without shoes = 85kg


BBall practice session at WLC school outdoor courts -  60 mins

1) 15 mins dribble and ball control drills
2) movement efficiency drills - 2 sets each - star drill, 2 legged side to side speed hops, 2 legged forward and back speed hops.
3) medium to high intensity moves, shots, layups
4) Jumps at the 40 min mark, and dunks on 8 feet netball rim -  20 mins worth

Heel/achilles felt decent today, progressing to more on the ball of foot running.
Left quad tendon still some some ache during my warm up jumps

Jumps felt decent, fairly explosive, touched bottom of 9'10" rim.
And backboard tap layup, wrist 1 inch below 9 feet.
Just need to get back under 80kg and I should see higher jumps vs a few months ago.

2 weeks since I last BBalled/jumped so kept it brief


Resistance at the Home

decent session, felt strong
I usually don't do this session after BBall, but I'm a few days behind schedule so squeezed it in.
Didn't feel too tired from BBall

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externally rotated band pull apart - to forehead, shoulder, sternum + star drill combo - light rogue band  - dual strands x 10 each, 20 secs rest between each axis
band rows x 15
Yates rows 20kg bar x 15

Dip shrugs - BW x20 @RPE 6
Vertical wall ab wheel roll outs - pulling handles apart with hold at top x20


Rotating sets between each exercise 2-3 mins
A1) inverted rows - undergrip - explosive - legs bent BW x8, BW x8

explosive - weight vest+10kg x 2x8 @RPE 7 (-1 RPE)

feet elevated 20 inches - explosive - BW x8, @ RPE 8 (+2 inches)

Used the weight vest today, seems to feel easier than my backup + 10kg

A2) Pushups to upper abs - Close grip triangle - explosive - BW x10, feet elevated 18 inches x5
Weight vest+10kg  x10 @ RPE 7 (+2 inches, +10kg -3 reps)

The weight vest feels like it compresses my ribs/lungs so it felt hard to breath...
The nylon velcro strapping I used in place of the lost belt, plus the weights on the back pushing down.

Straight bar dip - BW x3, BW x13 @ RPE 7

AB1) High angle rows to ribcage  - slight pause at bottom, explosive - barbell 20kg x15, 40kg x5, 60kg x3
explosive
65kg 2x8 @RPE 8  (+1rep)


B2) Bench - shoulder width 14 inch grip 20kg x10, 40kg x8,
60kg x 10 @ RPE 7
72.5kg x9 @ RPE 9.5 (+1 rep)

My newly acquired bench felt rock solid stable, and wider.
Had to use some bumper plates to prop my feet as it's 2 inches higher than normal.


Single arm pushup - both side back to back
20 inches - x10 @ RPE 9 

C1) single leg SSB Knee over toes soleus calf raise 4.5 inch elevation - Explode up, 3 sec eccentric -  75kg 2x9 @ RPE9 (+5kg, -3 reps)

C2) Zercher hold - with rolled towel 60kg x 5 secs, 70kg x 5 secs
90kg x 50secs, 45secs (+10kg)

raining so did holds instead of carries, for similar time, but carries are a little harder

CD1)Muscle clean and press - no hip drive, elbows tucked 10kg x8, 20kg x8, 30kg x10 @ RPE8 (+2.5kg)

D2) AB wheel rollouts - legs bent x 12, leg straight x3
on feet, straight legs - 85% ROM - 3 count pause - BW x8 @RPE 9.5  (+1 rep)

D3) Barbell curl explosive - 20kg x10, 25kg x3,
27.5kg x12 @ RPE 10

E2) Scarecrow into press - 40 degree chest supported- 5lbs x10, 7.5lbs x11 @RPE 9

Stretched ISO holds
hang from bar,  x20 scap shrugs
hang from bar, with bent knee leg raise hold - x20 scap shrugs

Miscellaneous stuff
Elbow on knee external rotations - 10lbs x 12 @ RPE 8
The Powerblock dumbbells give great forearm support when you hold onto the corner grips and rest the opposite corner grip on the wrist

Pike pushup, on feet x8  -  strict proper form this time, way harder!

Medium grip pull up to base of neck x6 @ RPE 9

Jumpstretch monster mini band dislocate + stretch x a few

release rectus femoris with olympic bar

stretch

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

3400 calorie burn - according to Fitbit Charge 3, with HR monitor off,  not including weights
ate 2900

Wednesday 28th October 2020

Biceps fairly sore... I must be pulling my oly lifts with my arms, no wonder I keep messing up the catch timing....

Had planned to train my upper/lower 2 session today, but after more gym arranging and picking up four new 1x1m x15mm rubber mats someone was selling, it was late, so called it a day.
The 4 new mats gives me good floor coverage now and now I can put a mat in my squat area to replace the roll of pink carpet I place there and double up my "lifting platform area".
Plus I also grabbed a few long scrap pieces which I will put under the mats on my platform to form a bump to stop the bar from rolling down the garage slope.
At the moment I use two thin carpet/mat tiles in front of the plates to do the same.

Also got a bunch of 2cm Thick EVA mats from Ebay to stack up and act as a ghetto crash pad when dropping weights, pretty cheap compared to the real deal.

For example
<a href="http://www.youtube.com/watch?v=YAz0mv9qRNs" target="_blank">http://www.youtube.com/watch?v=YAz0mv9qRNs</a>

Although I read that cushioned dog beds work as well

After setting up my gym, some things didn't work as expected, so back to more rearranging tomorrow... and hopefully train as well after


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Waking mobility work

Mobility work pre walk - thoracic, ankle tib/calf rocking, side of ankle rocking and walks

Hip drops BW 2x15 each side

---
58 min walk/hike
middle of the walk -
backward walking up a 30-35 degree sloped path x 2.5 mins

stretches

-----
20 hour fast
3100 calorie burn according to Fitbit Charge 3 - with heart rate monitor off
Plan to eat 2200-2500

Tuesday 26th October 2020

Been raining everyday so far, and will continue to do so for the next week + !

It did clear up today.... but I didn't feel like BBall/jumps due to high stress, and poor sleep, only 4 hours or so last night....


Soft tissue work - low body and some upper

bodyweight at home without shoes in winter clothing = 85.5kg


at home - Juggernaut Squats  - Cycle 1 - Week 8 - 8s Wave - day 1 DELOAD

Spent a couple hours cleaning up and rearranging things in my garage gym setup.
Then started training after, so a bit tired, plus poor sleep... but it was a deload session so it didn't matter
But legs felt pretty good before this though

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Peterson setups 6 inch x6, Patrick step up 6 inch x6
supported ATG split squat BW x12 + 20 sec hold at bottom on last rep
front and side planks x 30 secs each

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

Olys + front squats -

clean complex x 20kg
power snatch complex + 10 overhead squats, deeper each rep  x 20kg
power snatch - 3 from low hang, 3 high hang x 20kg
clean grip power snatch -  3 from low hang, 3 high hang x 20kg

1x power clean + 3 high hang power clean + 3 front squats x 40kg
1x power clean + 3 high hang power clean  x 50kg
1x power clean + 3 high hang power clean (2 miss, 1 make)  x 60kg
power clean x 70kg x3 misses

First time doing olys with my new ATX Bulls nearing bar, and things didn't go well, so many misses!
Bar feels so different to my other one.
All misses were shooting up to my nose/chin so plenty of power, just poor reactions from bad sleep and old age...


Squats

Did these before the back squat of the same load
Front Squat 60kg x3, 80kg x 3

High bar squat - belted -  Oly shoes - 60kg x pause with 10 deep breaths.  60kg x5, 80kg x5,
100kg, 220lbs 3x5

100kg felt heavy on my back and was hard... this is my 14-15 rep max

Front Squat - belted 6 secs down, paused - 85kg x 3 @ RPE 8
85kg - 10 sec hold at top, 5 sec down,  5 sec pause  x 2 - dumped bar on the way up on second rep

First rep on second set was solid, but I started to cave and put a lot of pressure on my wrists so dumped the bar on the way up on second rep!

This group in Oly shoes - alternating sets 2 mins rest
"+" = 20-30 secs rest

A1) RDL - to mid shin - facing down slope of garage, hook gripped -  clean deadlifted off the floor
belt - 85kg 2x6 @ RPE 5

felt really easy

A2) SSB single leg calf raise - arm supported 4 sec eccentric, explode up - BW x 5, 30kg x5, 50kg x 5
70kg 2x9 @ RPE 8

A3) Wall tib raise - body at 40 degree angle - in oly shoes BW x5, 2x8 @ RPE8

B1) Nordic curl - natural GHR - 6 inch aerobic step + rolled yoga mat on hip.
5 tiny partial reps and 2 assisted reps to warmup
BW slow eccentric x8 assisted

B2) Single leg kneeling deadlift - dumbbell BW x8 each side
40lbs 2x8 @RPE 6

B3) Lateral squat - alternating sides - BW x8, 40lbs x 8 each side @ RPE 6

Glute bridge slider leg curl - BW x 10 (+1 rep) @ RPE 8

Reverse Hyper on incline bench BW 2x12 @ RPE 6

Jefferson curl 35lbs x10, 75lbs x10 with a hold, and 30 sec hold on last rep


Rectus femoris release with 20kg barbell in seated position

stretch

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

3146 calorie burn - according to Fitbit Charge 3, with HR monitor off,  not including weights
plan to eat 2800-3000