Adarq.org

Saturday 17th September 2020

Upper traps and biceps still fairly stiff and sore.
Calves and abs a bit as well.

Will likely rain tomorrow, so did some stuff today and will rest up tomorrow, and BBall/jump Monday

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Waking mobility work

Mobility work pre walk

Slow eccentric step downs 2x20

externally rotated high to low band pull apart - Light rogue band - 20 with a hold, and 20 sec hold on last rep x dual strand
band dislocates and stretch x 20
band whippet x15

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60 min walk/hike
middle of the walk -
3 laps around football field, with backward walking on end goal side each lap  x 3
backward walking up a 30-35 degree sloped path x 2.5 mins

stretches

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18 hour fast
2800 calorie burn according to Fitbit Charge 3 - with heart rate monitor off
Plan to eat 2000



Damn Amazon Prime are quick and deliver on Saturdays - so I got my Tribit Xsound Go bluetooth speaker so now I can blast some music in my garage gym
The sound is decent for the price and goes quite loud, $44AUD

After reading Greg Nuckol's belt article and seeing how people are 5-10% stronger with a belt due to the hip extensors firing harder, as well as the increase mid section pressure.
That has to add up over time in terms of strength and hypertrophy
https://www.strongerbyscience.com/the-belt-bible/

Reading around an Element 26 belt was recommended by an ex crossfitter and now master oly lifter who has squatted and deadliifted over 600lbs in it, and clean and jerked 400lbs, and prefers it to his $500 custom leather belt. He says it's the best belt money can buy...

So I decided to get this one, since it's pretty cheap at $50AUD as well from Amazon Prime.
It has a locking mechanism on the buckle so it stays tight even without using the velcro, so the velcro won't come loose as it never takes any pressure.
And a lifetime warranty
Similar buckle as the 2Pood belts that the official USAW teams uses, but those cost 2x as much but it is thicker, and they have so many different art styles!

I guess this is more a crossfit style belt, flexible and low profile so oly lifts won't catch on it

Trying it out on bodyweight box squat and Bulgarian split squat I can feel a big difference in stability and force transfer
It seems I have not been bracing properly beltless, by pushing my air into the belly and tensing it like it happens with a belt automatically.
Even then with the belt on, there is still more pressure.

Will try it out on my next squat session when I will AMRAP 115kg, which I should get around 10-11 reps.
If I hit 12+ they I know it's due to the belt

<a href="http://www.youtube.com/watch?v=TfmMrH3-EIU" target="_blank">http://www.youtube.com/watch?v=TfmMrH3-EIU</a>

May or may not help your issue

http://www.runningwritings.com/2013/11/achilles-tendonitis-in-runners.html

Thursday 15th October 2020

Still fairly sore all over, even my biceps

bodyweight at home without shoes = 84+kg

Replaced walk with picking up my new ATX Bulls bearing barbell and 2x10kg bumper plates, as well as unpacking and cleaning them up

Resistance at the Home

Felt decent today, even though sleep has not been that good lately
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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

Bench dip 10 dip shrugs then x10
Vertical wall ab wheel roll outs - pulling handles apart with hold at top x20
Dip shrugs - BW x20 @RPE 6


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

+10kg x 7,  x7 @RPE 8
set the bar too low so first set was not able to lower all the way down....

feet elevated 18 inches - explosive - BW x8, @ RPE 8


A2) Pushups to upper abs - Close grip triangle - explosive - BW x10, feet elevated 18 inches x3
BW x12 @ RPE 6

Straight bar dip - BW x 2, BWx12 @ RPE 7

AB1) High angle rows to ribcage  - slight pause at bottom, explosive - barbell 20kg x15, 40kg x5, 60kg x3
explosive
62.5kg x6, 65kg x7 @RPE 7  (+ 2reps)

misloaded first set, forgot one 2.5kg plate on one side, did and extra rep on second set to make up.
Next session will be 65kg 2x7, as I was only supposed to do 2x6 today

B2) Bench - shoulder width 14 inch grip 20kg x10, 40kg x8,
60kg x 8 @ RPE 6.5
70kg x11 @ RPE 9.5 (+1 rep)

The super spin on the new bar caught me off guard when unracking the 70kg set, causing my wrist to move under... will get used to it eventually.

Single arm pushup - both side back to back
bar at 5th hole, 20 inches - x8 @ RPE 9 

C1) single leg SSB Knee over toes soleus calf raise 4.5 inch elevation - Explode up, 3 count ISO in middle -  80kg x10 @ RPE9 (+2.5kg, -2 reps)
C2) Wall tib raise - body at 40 degree angle - in oly shoes BW x5, x10, x15 @ RPE9
C3) SSB single leg calf raise - arm supported 4.5 inch elevation - Explode up, 3 count ISO in middle - 80kg x10 @ RPE10 (+2.5kg)

D1) Zercher carries - with rolled towel 60kg x 5 secs, 70kg x 5 secs
50 sec carry x 75kg x 2 (+5kg)

Felt easier than 70kg last week. Made good use of the velcro straps to lock the rolled towel onto the bar.


D2)Muscle clean and press - no hip drive, elbows tucked 10kg x8, 20kg x8, 27.5kg x12, x12 @ RPE8 ( +2.5kg)

D3) AB wheel rollouts - legs bent x 12, leg straight x3
on feet, straight legs - 85% ROM - 3 count pause - BW x6, x6 @RPE 9  (+1 rep)

E1) Barbell curl explosive - 20kg x10, 25kg x3,
27.5kg x10 @ RPE 9 (+2 reps)
27.5kg x8 @ RPE 9 (+2.5kg)

E2) Scarecrow into press - 40 degree chest supported- 1.25kg plates x5, 3.5kg x11, 2.5kg plates x10 @RPE 8

Miscellaneous stuff
W scare crow external rotiaions - 2.5kg plates x 20
Side Lying Hip Abduction working leg angled in front of body - x15 each side

Heel elevated cyclist squats - 10 sec down, 5sec pause, 10 sec up - BW 3x4

Glute bridge slider leg curl - BW x 8
hard to keep glute/hip fully locked out on these

Stretched ISO holds
hang from bar, partially 1 leg supported - x20 scap shrugs + 20 sec hang with L-sit hold
hang from bar, with bent knee leg raise hold - x20 scap shrugs + 20 sec hold

Jumpstretch monster mini band dislocate + stretch x a few

release rectus femoris with olympic bar

stretch

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

2900+ calorie burn - according to Fitbit Charge 3, with HR monitor off,  not including weights
plan to eat 2500-3000

received my slider pads today
tried some glute bridge leg curls with them and man does that torch the hamstrings!

gonna add these to my workout
Good way to torch the hamstrings on the cheap at home, without hammering the lower back

https://www.t-nation.com/training/hamstring-hell-sliding-leg-curls

Finally bit the bullet and ordered an ATX 28mm Bulls bearing bar - nice spin for the olys, and stiff enough for squats, and be straight. So a hybrid bar with dual markings.
Decent quaility and cheaper than the Rogue bars here.
I need another bar anyway so I can have two exercises set up.
I was a bit torn between getting this bar vs a powerlifting bushing bar

Has passive centre knurling, and depending on how rough it feels, I may tape over it for comfort on front squats and cleans

My current cheap bar feels a bit bent and pretty unstable on my back... although it apparently has needle bearings in it.
Feels a bit whippy, even under 140kg, which you may have noticed in my vids.
I think it's also 28mm

Monday 12th September 2020

Upper body a little achey from all the bar hangs yesterday.
Posterior chain DOMs is lower and legs starting to feel strong

Right heel/achilles is achey, 7/10

Feel better today than I did yesterday so perhaps I should add an extra day of rest and make it an 8 day training cycle....

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Waking mobility work

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

ISOs - tendon health
split squat on balls of foot - rear leg glute tensed to stretch hip flexor  x 2 mins 15 secs
single leg calf raise, just above neutral position x 2 mins 15 secs
single leg knee over toes calf raise, just above stretched range  x 2mins 15 secs
hip thrust holds 2x 40secs
Sissy squat hold at 90 degrees x 1 min
Spanish squat holds 1 min x 2
Wall Tib raise hold x 2 mins


externally rotated high to low band pull apart - Light rogue band - 20 with a hold, and 20 sec hold on last rep x dual strand
band dislocates and stretch x 20
broom dislocate stretch x 2 series
band whippet 2x 10

---
88 min walk/hike
middle of the walk -
3 laps around football field, with backward walking on end goal side each lap  x 3
backward walking up a 30-35 degree sloped path x 2.5 mins


stretches

-----
14 hour fast
2900+ calorie burn according to Fitbit Charge 3 - with heart rate monitor off
Plan to eat 1900-2000

Sunday 11th October 2020

Week 60
Height - 5'8.5"
weighed - 84.3kg (+0.3kg), 185.8lbs

waist - 33 5/8 inches (+1/8)
hip = 40.25
upper thigh = 25.75
Right calf = 15.5
Neck = 15.5 
Wrist = 6.5

Tanita scale bodyfat% = 22% (+0.3)

Total loss so far - weight  20.6kg 45.4lbs  Waist 9 7/8 inches  BF% Tanita 9.9%

Averaged 2680 calories this week, against a TDEE of 2600.

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total rest day yesterday, so didn't log it

Friday 9th October 2020

Upper hamstrings/adductors still pretty sore.
Abs and calves moderately sore, but upper body overall not too bad.

Right heel feeling better

Legs starting to feel fresher already, much better than last block

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Waking mobility work

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

ISOs - tendon health
split squat on balls of foot - rear leg glute tensed to stretch hip flexor  x 1 mins 15 secs
single leg knee over toes calf raise, just above stretched range  x1 min 15 secs, x1 min

stretches

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16 hour fast
2900+ calorie burn according to Fitbit Charge 3 - with heart rate monitor off
Ate 1830