Adarq.org

Wednesday 1st July  2020

Legs still achey. Heels not too bad, but left quad tendon is inflamed when stretched, but fine in jump ROM

Soft tissue work - for lower body, mainly feet, calves, glutes and quads

bodyweight at home without shoes = 82.8kg weight coming back down again

BBall practice and jump training session at WLC outdoor courts - 76 mins

15 mins dribble and ball control drills
15 mins shooting drills
15 mins practicing moves
Jumps after 45 mins, and lots of 8 feet netball rim dunks

Sternum plank pull ups 3x3, 1x4 - 30 secs rest
split squat on balls of feet ISO hold x 1.5 mins

Cooldown - backwards walking up 35 degree slope - 2 mins, 2.5 mins

stretch

Busy courts again, due to school holidays...

No hops today, down at least 3 inches, legs felt heavy. Still no recovered yet, so volume was a bit too much last squat session

Today I tried a pullup for the first time, and I was able to do a sternum plank pull up fairly easily and pain free!
Kinda like a front lever

I ended up doing 3x3, 1x4 with 30 sec rest between each set, at the BBall courts, from an 8 feet netball rim
Last set shown here
I guess the general strength carry over from inverted rows and ab wheel roll outs help.
Now I can work towards my muscle up dreams :p



===
13 hour fast - broke fast before BBall, with raw carrot/beetroot, slice of cheese, and handful of nuts

2800+ calorie burn for today, according to Fitbit Charge 3, with HR monitor turned off
Plan to eat 2500-2600

43.5 inch vertical - if you look at where his head is vs 9 feet backboard it looks about right
And the bottom of his feet to belly button level

Monday 29th June 2020

Heels feel better, and better. Left quad tendon sore when compressed
Whole lower body still fairly sore, and upper back/biceps

Soft tissue work - just feet - in a rush

bodyweight at home without shoes = 82.2kg                 

BBall practice session at NS outdoor courts -  60 mins

1) 15 mins dribble and ball control drills
2) 15 mins shooting drills
3) medium to high intensity moves, shots, layups, threes

Went to the other court as my usual one was packed.

Was still able to move around pretty explosively and with good intensity, but hops for sure will be bad, so I only did a few low effort jumps, and some medium level ones as part of moves or shooting, plus a few trick dunks on 8 feet netball rim.

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cooldown

Sit in bottom of narrow stance squat for 1min
backwards walking up sloped path and short 35 degree slope 3 mins total
Sissy squat - 50% ROM x30 + 1 min ISO - ouch! crazy burn
Wall tibialis raise -  low intensity BW x30
Knee over toes soleus calf raise, single leg x30

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 2x5 @ RPE 6

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

Single arm pushup - both side back to back
bar at 14th hole, 32 inches - x 10 @ RPE 7
bar at 13th hole, 31 inches - x 8 @ RPE 7

Will go lower on single arm pushups next session as the bar heights used today were on the easier side, but still worked my anti-rotational core strength pretty good
Heights are estimated, will measure next time.
Felt good, solid, and no shoulder pain.


B1) High angle rows to ribcage  - slight pause at bottom, explosive - barbell 20kg x12, 40kg x7,  50kg x5
explosive
57.5kg 2x8 @RPE 9 +2.5kg -2 reps

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, x12 @ RPE 8 (+1 rep)

C1) Barbell curl explosive - 20kg x7, 25kg x3,
30kg x12, x11 @ RPE 9/9.5  +1 rep

Felt easier than last session despite, adding a rep. Changed the order of exercises, so less fatigue on biceps.
30kg felt light in my hands. Will finally go up in weight next session.

[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 16  ( +3 reps)

45 degree incline - reverse grip dumbbell bench 10kg bar x 10, 14kg x 3, x18 @ RPE 8  (+1 rep)

Band standing internal rotation light Jumpstretch band x 25
Elbow on knee external rotation alternating arms/sets without rest - 1.25kg x3, 2.5kg x3, 5kg x3
7kg x19 @ RPE 9.5  (+5 reps!)

Left side finally evened up with right side
Felt so much easier than last session for some reason, will go up in weight next time.

Front neck raise - 5kg x10, 10kg x20 (+2.5kg +3 reps)

Still pretty sub maximal, surprised how strong my frontal neck muscles are!
Holding two 5kg plates against forehead is already awkward, so will just do myo-reps or something.

Stretched ISO holds
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"
Pullover stretched ISO hold across bench - straight armed - 5kg x10 regular reps, 5kg plate x 1+min


stretch

---
13 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, not including weights
plan to eat 2700-3000

Sunday 28th June 2020

Week 45
Height - 5'8.5"
weighed - 82.3kg(+1.0 ) 181.4lbs

waist - 33.25 inches (+3/8)
hip = 39 (+0.25)
upper thigh = 25.25 (+0.25)
Right calf = 15.5 (+1/8)
Neck = 15 5/8 (+1/8)
Wrist = 6.5

Tanita scale bodyfat% = 20% (-0.3)

Total loss so far - weight  21.9kg 48.3lbs  Waist 10.25 inches  BF% Tanita 11.6%

Averaged 3100+ calories this week, against a TDEE of 2800-2900
Getting fat, will buckle down this week to get lean by Spring

If I can get back under 79kg, I should be able to touch the 9'10" rim off vertical, and grab it off a few steps with my recent strength gains

Friday 26th June  2020

Lower body still feeling achey :/

Soft tissue work -feet and side of quads only, in a rush

bodyweight at home without shoes = 84+kg

BBall practice and jump training session at WLC outdoor courts - 80 mins

15 mins dribble and ball control drills
15 mins shooting drills
15 mins of moves and shots
Jumps after 45 mins, and a few 8 feet netbell rim dunks


Cooldown -

Sit in bottom of narrow stance squat for 1min
backwards walking up 35 degree slope 2mins, 2.5 mins

stretch

felt average, legs still achey.
No hops, highest tough was 9'9" and got tired fast.
Although it might be due to my weight gain, dang heavy today....

===
12 hour fast - broke fast before BBall, with raw carrot/beetroot, slice of cheese, and handful of nuts

3000 calorie burn for today, according to Fitbit Charge 3, with HR monitor turned off
Either I eat 2200 or 3200

Wednesday 24th June 2020

Whole lower body still pretty sore

Soft tissue work - just feet, subscapularis and pec minor - in a rush

bodyweight at home without shoes = 82.2kg                 

BBall practice session at NS outdoor courts -  72 mins

1) 15 mins dribble and ball control drills
2) 10 mins shooting drills
3) medium to high intensity moves, shots, layups
4) A few test jumps after 55 mins, and the occasional trick dunk on the 8 feet netball rims.

Heels felt OK, but left quad tendon was a bit achey.

Jumps were decent for 2 days after squats, but lower than current bests.
Touched 9'7" off vertical so 27 inches, about an inch under potential
And 9'7" with 2 hands on approach jump, so around 31 inches.

---
cooldown

Sit in bottom of narrow stance squat for 1min
backwards walking up 35 degree slope 2mins, 2.5 mins

stretched lower body

Resistance at the outdoor courts

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 - straight bar BW x20 @RPE 8

Rotating sets between each exercise - 2 mins
A1) Inverted rows - undergrip - explosive - legs bent BW x6, BW x3
+5kg  x6, x7, x9 @RPE 7

A2) Pushups to upper abs - closegrip triangle - explosive - elevated BW x10, floor BW x3
feet elevated 20 inches BW x12 @RPE 6

single arm, on 3 feet high rail - BW x10 @RPE 7

Going to transition to single arm pushups as 2 handed is too easy and a pain to load with a backpack especially with  feet elevated.
Plus single arm also loads up the rotational core strength!
The last time I tried em, my left shoulder hurt real bad, felt fine today - all the stretching (pec minor/major), thoracic and overhead mobility, serratus and cuff work paying off.

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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

Wall Ab wheel rollouts - with hold at top x15, x30

B1) High angle rows to ribcage  - slight pause at bottom, explosive - barbell 20kg x12, 40kg x7,  50kg x5
explosive
55kg 2x10 +1 rep

time to increase the weight next session.

B2) 45 degree incline - reverse grip dumbbell bench 10kg bar x 15, 14kg x 3, x17 @ RPE 8  (+1 rep)

feeling stronger and more stable now, very noticeable difference every session.

C1) Barbell curl explosive - 20kg x7, 25kg x3,
30kg x11, x910 @ RPE 9.5  +1 rep

back on track, but feeling harder than before, I think due to fatigue from the reverse grip incline DB bench, works my biceps a bit as well.

C2) Prone trap front raise 45 degree incline, hold at top, controlled eccentric, with 3 count hold at top -   2.5kg plate x6, 5kg x3, x11 @ RPE 8 (+1 rep)

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 13  (+2 kg -7 reps)

The last time I used the 7kg dumbbell, my left shoulder had discomfort, felt fine today.

Band standing internal rotation light Jumpstretch band x 22
Elbow on knee external rotation alternating arms/sets without rest - 2.5kg x5, 5kg x5
7kg x14 @ RPE 9  ( +1 rep)

Limited by left side, right side had a few more reps in the tank.

Front neck raise - 5kg x10, 7.5kg x17 (+1 rep)

Stretched ISO holds
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"
Pullover stretched ISO hold across bench - straight armed - 5kg x10 regular reps, 5kg plate x 1+min


stretch

---
14 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, not including weights
plan to eat 2700-3000

Monday 22nd June 2020

Apart from sore calves and erectors in the morning, by the afternoon, not feeling too bad, funny, better than I felt yesterday....
My heels just feels better after the calf raises I do
Legs feel strong and snappy as well.

I have been dialing down my squat volume based on the INOL measurement, keeping it under 3 for the week total, so that may be helping
https://docs.google.com/spreadsheets/d/1QftvgrJkS_0FDPcQz2gQMgZsOAu9pwcSXCM99zyQwIo/edit#gid=545406800

see https://www.reddit.com/r/powerlifting/comments/4grnme/inol_heat_map_for_those_that_do_their_own/
and https://drive.google.com/file/d/0B8EbfzFB0mBrSHE3UWgtcnd4Sms/view

just an experiment to take out some of the guess work.....

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Waking mobility work

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

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

stretches

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13 hour fast
3100 calorie burn according to Fitbit Charge 3 - with heart rate monitor on - inflated me thinks!
plan to eat 2000

Sunday 21st June 2020

A little beat up from yesterday, but after soft tissue work and putting on compression pants I was good to go

bodyweight without shoes = 81.9kg in winter clothing

Soft tissue work - lower body


at home - Week 8 - Lower body A - Heavy no 2

5 min Walk, and some backwards walking to warmup.

Peterson setups BW x12, Patrick steup BW x12
supported ATG split squat BW x12 + 30 sec hold at bottom on last rep
Goblet squat 10kg x12


alternating sets 2 mins rest
in flat, minimal trail running shoes (Merrell Vapour trail 4)
A1) Kettlebell swings onto toes  - 24kg 3x6
A2) Power cleans + front squats -

clean complex 20kg x8
2x power clean + 3 high hang power clean + 3 front squats x 40kg
2x power clean + 2 high hang power clean + 3 front squats x 50kg, 55kg
2x power clean + high hang power clean + 3 front squats x 60kg

60kg high hang power clean felt easier than last week, maybe I'll do doubles of it from now on


Squats

High bar squat -  flat shoe - 70kg front squat x3 + high bar squat x3
oly shoes - 80kg x5, 90kg x4, 100kg x3, 110kg x2, 120kg x 10 sec hold, 120kg x1, 130kg x walkout and 10 sec hold

115kg, 253lbs x7 @ RPE 9.5  (+3 reps)
rest 7 mins

4 mins rest
115kg, 253lbs 2x3 @ RPE 8

Use heavier loads holds to make things feel lighter, and it worked real well. Plus I need to condition my traps to naked bar again...
Gained 3 reps on the 115kg x 4 I did when I started high bar squatting again.... 1 rep each session so far



rest 4 mins
Front Squat 92.5kg, 230lbs x3 @ RPE 7 (+2.5kg)

felt pretty easy, upper back solid, thought about doing a 4th rep, but decided not to

Safety bar squat
Sub-maximal explosive squats, cluster set -
30 secs rest
Narrow stance, hip width or less - 70kg, 154lbs 3x5


This group in Oly shoes - alternating sets 2 mins rest

B1) SSB Good Morning onto toes - down to near parallel, explode onto toes
slow eccentric down to safeties, 1 sec unload, explode onto toes - 30kg x5, 50kg x5, 65kg x3
70kg 2x6 @ RPE 9 on last set  (+5kg, +1 rep, -1 set)

B2) Wall tib raise - body at 40 degree angle - in oly shoes BW x3, x14, x15 @ RPE 9
B3) SSB single leg calf raise - arm supported - both sides back to back
1 inch elevation - 65kg x5, 90kg x3, 95kg x13 @ RPE 9 (+1 rep)
B4) single leg SSB Knee over toes soleus calf raise -  1 inch elevated - 60kg x16 @ RPE 9 (+1rep)

C1) Nordic curl - natural GHR - 8 inch aerobic step + rolled yoga mat on hip - controlled eccentrics BW x 4 unassisted + 3 assisted  (+1 rep)
C2) AB wheel rollouts - on feet, straight legs - 5 feet from wall - BW x10 @ RPE 9  (+3 reps)
C3) SSB Single Leg kneeling Deadlift/ King Deadlift - BW x 10, 30kg x3, 35kg x10

Sissy squat 50% ROM x 30
Jefferson curl 10kg x3, 20kg x3, 27.5kg x8 with 5 sec hold, and 30 sec hold on last rep

Stretched ISO holds
low Incline chest flye 1.25kg plates x2 mins, from out to side to snatch grip, to pull over position and then a few slow "scapular wall slides"
Straight arm pullover across 8 inch aerobic step 5kg x1+ min
pancake stretch - 5kg on upper back x 30 secs, then 10kg x 1+ min secs
butterfly stretch - 10kg on each knee x 1+ min


stretch


===
14 hour fast - Broke fast before weights with a raw carrot and a slice of cheese, handful of pistachios and almonds

3800+ calorie burn for today, according to Fitbit Charge 3, with heart rate monitor on...
Plan to eat 3000