Adarq.org

Saturday 20th June  2020

Forgot to pull curtains across the window so woke up early when the sun hit :/
Lower body still sore from 4 days ago, while upper body, which I trained 2 days ago feels great....

Soft tissue work - for lower body, just briefly

bodyweight at home without shoes = 82.5kg

BBall practice and jump training session at WLC outdoor courts - 69 mins

15 mins dribble and ball control drills
15 mins shooting drills
22 mins practicing moves vs chair, and cones
Jumps after 52 mins, and a few 8 feet netbell rim dunks
JumpStretch medium band lightened jumps, with reset x 5

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

stretch

Went earlier in the day, and nicely warm for winter day at that.
Way less people at this time of the day, so I had my pick of any court.

Productive, but felt sore and unrecovered. Everytime I did a jump my hamstrings would scream.
Still got some decent jumps but 2 inches lower than current bests
9'5" paused vertical jump
9'8.5" 1 step vertical jump
9'10" approach jump
9'5" off 1 leg

Both lower Achilles achey on some jumps, and left quad tendon
The band lightened jumps got me to eye level with 8 feet netball rim, so about 4 inches higher than unassisted, and the landings felt rough, high eccentric forces....


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

2900 calorie burn for today, according to Fitbit Charge 3, with HR monitor turned off
Plan to eat 2500-2700

Friday 19th June 2020

Feeling decent, no drained feeling at all.
Upper body is not particularly sore either, apart from my forearms, which both decided to cramp up last night whenever I bent my arms up....

Achey ankles/feet, and heels still achey, but better than than they have felt over the last 2 weeks.
Legs starting to get that light explosive snappy feeling, but still a bit sore.

----
Waking mobility work

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

1+ min ISOs
single leg standing calf raise in neutral position
single leg knee over toes calf raise, just above stretched range
side of ankles

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

stretches

-----
13 hour fast
2700 calorie burn according to Fitbit Charge 3 - with heart rate monitor off
plan to eat 2000

On first jump, 12 feet touch I got  49.4 inches
48 to 51.5 on second jump
48.4 to 51.7 on third jump
51.7 on 4th jump
52.6 on 5th jump

But on his highest 6th jump, it was slo mo'ed... so it's definitely 52 or higher

<a href="http://www.youtube.com/watch?v=MmVIbx80MvU" target="_blank">http://www.youtube.com/watch?v=MmVIbx80MvU</a>

So far I have found my step up gains have stayed or improved as long as I do my backwards walking up slopes, regular full depth squats, bodyweight versions in my warmups etc
General muscle gains in size and strength transfer over

Thursday 18th June 2020

Feeling decent despite the soreness, mostly in my posterior chain

Soft tissue work - just feet and subscapularis - in a rush

bodyweight at home without shoes = ?  probably over 82kg                 

BBall practice session at NS outdoor courts -  80 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 40 mins, and the ocassional trick dunk on the 8 feet netball rims.
5) 3x band lightened jumps, with reset

Went to a different court for a change of pace, and it worked, good energy and intensity today.
But legs obviously still fatigued so not jumping my best.
Probably 3 inches lower, but I still felt explosive and powerful, while my feet/heels felt good enough again to run around on the balls of my feet.
The last time I was here at this court was a few months back, and I still jumped a few inches higher today, even in a fatigued state

---

backwards walking up 35 degree slope 2mins, 2.5 mins

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

ISO split squat, on balls of feet - just above parallel x 1+ min

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 x20 with hold at top

Rotating sets between each exercise 2-3 mins
A1) inverted rows - undergrip - explosive - BW x6
AMRAP +5kg x 17 @ REP 9
feet elevated 20 inches BW x10 + 1 rep 3 inches short

last time I repped these out a few months back I did BW x16, since then it's been sub-maximal explosive sets of 6-10

A2) Pushups to upper abs - closegrip triangle - explosive - BW x6
AMRAP - feet elevated 20 inches +5kg x17 @ RPE 9

Single arm overhead press - max extension - neutral grip 5kg plate held at bottom handle for max instability - 3 count hold at top x20  (+2 reps)


B1) High angle rows to ribcage  - slight pause at bottom, explosive - barbell 20kg x12, 40kg x7,  50kg x3
explosive
55kg 2x9 +2.5kg -1 rep
B2) 45 degree incline - reverse grip dumbbell bench 5kg x 10, 12.5kg x 16 @ RPE 8  (+1 rep)


C1) Barbell curl explosive - 20kg x7, 25kg x3,
30kg x10, x9 @ RPE 9/10

didn't progress... did 30kg 2x10 before deload, but I'll blame it on the inverted row AMRAPs

C2) Prone trap front raise 45 degree incline, hold at top, controlled eccentric, with 3 count hold at top -  plates 1.25kg x6,
 2.5kg x6, 3.5kg x5, 5kg x3, x10 @ RPE 8

upped weights from 3.5kg to 5kg, wooo much harder!

Elbow on knee external rotation alternating arms/sets without rest - 3.5kg x5
7.5kg x13 @ RPE 9  ( +1.5kg -7 reps)

Front neck raise - 5kg x10, 7.5kg x16

Pullover stretched ISO hold across bench - straight armed - 5kg x10 regular reps, 5kg plate x 1+min
Incline flye/subscap combo stretched ISO hold 40 degrees - 1.25kg plates x 1.5mins

stretch

---
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, not including weights
plan to eat 3000+

Bit of testing today. Looks like I won't be playing basketball when it resumes. A few of the guys have pulled out and my hapkido club is going full time so I'm going to make the switch...again. I also stopped my ATG membership. I have loved the information but it seems to be a refinement on the existing stuff which for me is not as important. I have more than enough content on their technique and stretching material to last me years. I want to do more deadlifing, squatting and benching too. Because I like them and feel good when I'm strong. I thought about going back to 531 and figured I can plug and play the ATG accessories into that framework so I still get the knee and ankle benefits, can still do the jumping and sprinting but also get my dose of heavy lifing.

So here's what I'm thinking. Feedback appreciated:

Squat Day-
Reverse deadmill, step up variation, squat 531 (low bar squat), split squat, sissy squat, tib and calf

Bench Day-
Bench 531, incline bench, bb row, cross bench pullover and ext rotations

Deadlift Day- 
Reverse deadmill, step up variation, deadlift 531, nordic, seated good morning, jefferson curl

Overhead Press Day-
Press 531, dip and chins, powell raise, trap 3 raise

Sprint/Jumps Day
Reverse sprinting, bounding, sprints, jumps or just hill sprints

Thoughts?

I would move the Good morning to squat day, as it's a squat assistance, and doubling up on posterior chain moves with deadlift doesn't seem like a good idea
And then move a few quad moves to deadlift day, so you get 2 days of quad/posterior stimulus a week
So if it was me I would just get rid of the step up and move the split squat to deadlift day, doing it after deadlifts, and then GM to squat day

always with the slow mo :/

I'm gonna do some of Gediminas Žitlinskas dunks, he gets up