Adarq.org

Friday 10th July 2020

Still achey, especially my posterior chain

Soft tissue work - just feet, a bit of upper body,  side of quads and adductors/hammies

bodyweight at home without shoes = 83+kg                 

BBall practice session at WLC outdoor courts -  54 mins

1) 15 mins dribble and ball control drills
2) 15 mins shooting drills
3) medium to high intensity moves, shots, layups, threes
4) Test jumps, and a few dunks on 8 feet netball rims after 40 mins

Paused vertical down 2 inches, and approach jump jump even more.. so not recovered from last workout, but it is to be expected.
Only difference from last week was I went heavier on front squats, did 2 extra reps on the back squat down set, and added stiff legged deadlifts of 100kg x10
I think most of the extra fatigue is from the SLDL.
I did have a mild drained feeling the nrxt day, whereas last week I didn't.

Left quad tendon complained on first jump but ok after that, so it's still needs more time to heal.. tendons takes so long!

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cooldown

Sit in bottom of narrow stance squat for 1min
Sissy squat  50% ROM ISO x 1.5 mins + 30 sec left leg single
Single leg x 1 min each side

Ok these single leg sissy squat ISO are brutal! Extreme burn!

Wall tibialis raise -  low intensity BW x30
Knee over toes soleus calf raise, single leg x30

backwards walking up 30-35 degree sloped path 2 and 2.5 mins

stretched lower body


Resistance at the Home

3 level 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 curls x12 to warmup forearm tendons
Light jump stretch band, curl grip  rows x12

Dip shrugs - BW x20 @RPE 8
Vertical wall ab wheel roll outs - pulling handles apart with hold at top x15

Rotating sets between each exercise 2-3 mins
A1) inverted rows - undergrip - explosive - legs bent BW x6, BW x6
BW x 10 @ RPE 6
feet elevated 18 inches - explosive - BW 2x6 @ RPE 7

A2) Pushups to upper abs - Close grip triangle - explosive - BW x6, feet elevated 18 inches x3
Feet elevated 18 inches - explosive - BW x15 @ RPE 7

Single arm pushup - both side back to back
bar at 14th hole, 32 inches - x 5 @ RPE 6
bar at 11th hole, 29 inches - x 8 @ RPE 7
bar at 8th hole, 26 inches - x 5 @ RPE 8.5

Looks like 8th hole will be my working height from now on, felt pretty hard!


B1) High angle rows to ribcage  - slight pause at bottom, explosive - barbell 20kg x12, 40kg x7,  50kg x5
explosive
57.5kg 2x10 @RPE 9 +1 rep

Finally I go up to 60kg next session, but I'll drop reps back down to 2x5 and work back up 1 rep per session.

B2) Prone trap front raise 45 degree incline, hold at top, controlled eccentric, with 3 count hold at top -   2.5kg plate x6, 5kg x3, x16 @ RPE 9 (+2 reps)
Youch, this was intense!

C1) Barbell curl explosive - 20kg x7, 27.5kg x5,
32.5kg 2x6 @ RPE 8  +1 rep

C2)Single arm overhead press - max extension - neutral grip 5kg plate held at bottom handle for max instability - 3 count hold at top x5
8.25kg dumbbell - 3 count hold at top x 12  ( +1.25kg, - 5 reps)

Lying on side internal rotation 5kg plate x 30
Elbow on knee external rotation alternating arms/sets without rest - 1.25kg x3, 2.5kg x3, 5kg x3, 7kg x3
8.25kg x15 @ RPE 9  (-2 reps)

Dang this was much harder today

Stretched ISO holds
Pullover stretched ISO hold across bench - straight armed - 5kg x15 regular reps, 5kg plate x 1+min
Externally rotated Low Incline chest flye 1.25kg plates x 1+ min
"scapular wall slides" on floor with a 2.5kg plate on my hand

stretch

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

3300 calorie burn - according to Fitbit Charge 3, with HR monitor off,  not including weights
plan to eat 3000

Tuesday 9th July 2020

Sore all over, with a mild drained feeling
Thankfully my foot and calf muscles are way less sore than last session, adapting already to the slow rep calf raises.
Back of both heels achey upon waking, but getting better every day.

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Waking mobility work

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

1.5 min ISOs
single leg standing calf raise in neutral position
single leg knee over toes calf raise, just above stretched range

---
63 min walk/hike
middle of the walk - backward walking up a 20-30 degree sloped path x 2.5+ mins

stretches


-----
19 hour fast
2900 calorie burn according to Fitbit Charge 3 - with heart rate monitor off
ate 2200

what about backward stair climbs.

I definitely cannot do the atg split squats trying to touch my hamstring to my calves as hips feel restricted in getting that far and I can do it with front leg elevated to about 12 inches high but heel comes off the floor and back leg hip is tight and a little painful during the stretch.

but I can do seated good mornings without problems till chest goes beyond knee level.

That would be the same as Peterson setups
But if your knee hurts I would start with backwards walking or reverse sled drags as the amount of reps you can do is way higher and it's less likely to cause knee pain with shallower slopes or lower loads

You should be progressing step by step, not sure why your jumping into the more advanced exercises when your knee hurts...

All you need to fix the knee is the backwards stuff, then add in lower step ups, and progress the height if pain free, then add load.
Couch stretch - I do the one on a couch not the wall
Soft tissue work if needed
After a few weeks you should be good to go.

Sunday 5th July 2020

Heels feel better, still a little achey when I woke up but Ok after that.
Quads starting to freshen up, but boy my calves and foot msucle are still brutally sore!
Posterior chain and lower back still a bit sore.

Soft tissue work - just feet and subscapularis - no time

bodyweight at home without shoes = 82+kg                 

BBall practice session at WLC outdoor courts -  74 mins

1) 15 mins dribble and ball control drills
2) 15 mins shooting drills
3) medium to high intensity moves, shots, layups, threes
4) Test jumps, and a few dunks on 8 feet netball rims after 40 mins

Feet and heels felt good today, enough to run around on the balls of my feet.
Foot muscles and calves fet solid/strong on single leg jumps

Despite the soreness and not being fresh I jumped well today.
Half inch increase on most of my current bests, but didn't get any good approach jumps, which tend to be only good when I'm fresh

Touched the bottom of the 9'10" rim off 1 step vertical jump = 29.75 inches
Paused vertical jump, touched 9'6.5" = 26.5 inches.
Single leg jump off left foot, touched 9'6.5" = 26.5 inches

Then I dropped off quickly, down 2-3 inches after only a few jumps...

Getting back under 79kg playing weight, and a bit fresher when the new setup rolls in, I should be good for 3-4 inches more

---
cooldown

Sissy squat - 50% ROM x50
Wall tibialis raise -  low intensity BW x30
Knee over toes soleus calf raise, single leg x30
Sit in bottom of narrow stance squat for 1min

backwards walking up 30-35 degree sloped path 2 and 2.5 mins

stretched lower body


Resistance at the Home

3 level ext 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 curls x12 to warmup forearm tendons
Light jump stretch band, curl grip  rows x12

Dip shrugs - BW x20 @RPE 8
vertical wall ab wheel roll outs - pulling handles apart with hold at top x15, x30

Rotating sets between each exercise 2-3 mins
A1) inverted rows - undergrip - explosive - BW x6
+5kg x 8 @ RPE 6
feet elevated 18 inches - explosive - BW 2x6 @ RPE 7

A2) Pushups to upper abs - explosive - BW x6
Close grip triangle - explosive - BW x15 @ RPE 7

Single arm pushup - both side back to back
bar at 14th hole, 32 inches - x 5 @ RPE 6
bar at 11th hole, 29 inches - x 5 @ RPE 7

Felt a lot harder dropping 2 more holes lower

B1) High angle rows to ribcage  - slight pause at bottom, explosive - barbell 20kg x12, 40kg x7,  50kg x5
explosive
57.5kg 2x9 @RPE 9 +1 rep

B2) Prone trap front raise 45 degree incline, hold at top, controlled eccentric, with 3 count hold at top -   2.5kg plate x6, 5kg x3, x14 @ RPE 8 (+2 reps)

C1) Barbell curl explosive - 20kg x7, 27.5kg x5,
32.5kg x5, x5 @ RPE 7/8  +2.5kg -7 reps

Upped the weight 2.5kg, but instead of going hard again for 7-8 reps
I reset back to 5 reps, and will build back up a rep each workout.

C2)Single arm overhead press - max extension - neutral grip 5kg plate held at bottom handle for max instability - 3 count hold at top x5
7kg dumbbell - 3 count hold at top x 17  ( +1 rep)

Band standing internal rotation light Jumpstretch band x 30
Elbow on knee external rotation alternating arms/sets without rest - 1.25kg x3, 2.5kg x3, 5kg x3, 7kg x3
9kg x17 @ RPE 9  (+2kg -2 reps)

didn't drop that many reps going up 2kg

Front neck raise - 5kg x5, 10kg x5, 15kg x12 @ RPE 8 (+5kg +8 reps)

OK 15kg starting to feel on the harder side.... left ab all decided to cramp up after I finished!

Stretched ISO holds
Pullover stretched ISO hold across bench - straight armed - 5kg x15 regular reps, 5kg plate x 1+min
Low Incline chest flye 1.25kg plates x5 mins, from out to side to snatch grip, to pull over position and then a few slow "scapular wall slides"

stretch

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

4000+ calorie burn - according to Fitbit Charge 3, with HR monitor on,  not including weights
plan to eat 3300-3800

Saturday 4th July 2020

Foot and calf muscles still sore as hell.
Back of both heels and feel way better.
Lower back and rest of lower body feeling much less sore now.

----
Waking mobility work

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

1.5 min ISOs
single leg standing calf raise in neutral position
single leg knee over toes calf raise, just above stretched range

---
62 min walk/hike
middle of the walk - backward walking up a 20-30 degree sloped path x 2.5+ mins

stretches

some soft tissue work on feet, calves, quads, glutes

-----
19 hour fast
2700 calorie burn according to Fitbit Charge 3 - with heart rate monitor off
ate 2100

Big drop in body weight today, down back under 82kg

Rough plan for the next few months heading into spring.
Will be on a slight calorie deficit as well...

Hopefully I can get to a 2xBW high bar squat, either 160kg at 80kg BW, or 150kg at 75kg BW.
Or some other combination in between.
And front squat should be around 120-130kg

Still not 100% sure on things.
Day A will be the 5x5 high bar squat ramp up, or 4x5
Or using a similar setup to the front squat Day A table, cycling between 5x5@75%, 5x4@80%, 5x3@85% - add 2.5kg each time around

Day B might have a ramp up to 5-6 rep squat top set, starting with a 25kg buffer on week 1, going up 5kg a week and hitting a PR on week 5 onwards.
Or feature the front squat in it's own programming as per below.
While likely also having back squats after, either as a light/speed squats of 90kg 5x5, 6x4 or some other scheme

may or may not also have front squats on Day A as well

I have a few days before I need to finalize things

old setup

Day 1- BBall high intensity, jumps
Day 2 - Lower body heavy or light
Day 3 - rest, walk
Day 4 - BBall medium intensity, less jumps, upper body
Day 5 - rest, walk

New setup

Day 1 - Lower body weights
Day 2 - rest, walk
Day 3 - rest, walk
Day 4 - BBall, jumps, upper body
Day 5 - rest, walk

or

Day 1- BBall high intensity, jumps
Day 2 - rest, walk
Day 3 - Lower body weights
Day 4 - rest, walk
Day 5 - BBall medium intensity, less jumps, upper body
Day 6 - rest, walk

It's winter now gaining lower body strength is more a priority, but my lower body is not recovering in general.
I'll figure something out

according to his bio, he is 5'9" 165lbs

pretty much the same stats as most of these guys, around my height, vertical jumping over 40 inches