Adarq.org

10/02/2017
Scap and shoulder prep
Bodyline Drills

Incline bench-
Bar x 10, 40 x 5, 50 x 3, 60 x 1
70 x 4, 60 x 10, 50 x 12

Ring Dips
Bw x 5, 5, 5

Front plate raise
15 x 10, 10

First two sets of dips were to 90 degrees but not quite to the depth I have been using. Allowed more reps but I’m not sure this is a good thing or not.

11/02/2017
Ido’s squat clinic, banded hip flexor, banded ankle dorsiflexion

Squats-
Bar x 10, 60 x 5, 90 x 5, 110 x 3
120 x 4, 110 x 5 (was meant to do 2 sets of 7 but hips were not liking it)

Banded RDL (band in front for lat activation)
60 x 10, 10, 10

Purple band pull through x 10, 5 (stopped due to hip pain)

May have gone a little too far too early with the squats. Speed was good and RPE was around a 7 but I may have progressed a little too quickly again when I had not planned to. Maybe not idk. Knees were quite sore following this but that could also be a leftover from BJJ and basketball too. 

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13/02/2017
Scap and shoulder prep

Incline bench-
Bar x 10, 40 x 8, 50 x 5, 65 x 3
75 x 3, 3

DB Row-
Warm ups (forgot the weights here)
30 x 10, 10

Ring Dips-
Bw x 3, 5

Chins-
Bw x 5, 5

Spent 10-15 mins rolling and stretching and doing some single leg work and then 15 minutes in the pancake working through various positions. Got some good elbow action on the gracilis which was interesting/super painful.

14/02/17
Kurz style dynamic stretches upon waking this morning. Legs were stiff AF and didn't really get much better. I expect some decent increases in ROM over the next few days though.

Am on day 6 of no sugar and no alcohol which is really no junk food as I am not avoiding all sugars. I had bread the other day but apart from that it’s been pretty solid. Feeling good and like shit at the same time. Mornings are hard at the moment but am glad for this change and both my wife and I are doing it which makes it that much easier. Thinking we will go all in on the no alcohol thing with maybe the occasional drink for a special occasion or something like that. I don’t really miss it which is great and strange at the same time.

Still working on the early morning thing though. Not sure if the body is simply getting used to/getting rid of stuff from my system but I am waking between 6.30 and 7 which is fine but I’m just dead tired for about the first 30 mins or so. Will see how I progress over the next week or so and fingers crossed this improves.

will be doing a variety of exercises whenever i feel like it, without worrying about not wrecking my muscles for a scheduled lifting session. to a point anyway. like it makes no sense to avoid doing pushups or jump rope cos you have to squat or bench that day or the following day or what have you, it's just a recipe for mediocrity.

^^^ this. I'm beginning to think work capacity is king. Once you get over that initial adaptation period it will help you in the long run (that's what I keep telling myself anyway  )

07/02/17- 8pm
bw- 90.7
Calves, feet, quads and hips super tight

Shoulder prep
Bodyline drills- hollow body into plank variations

A1) Chins- bw x 3, 3, 3, 3
A2) Ring Dips- bw x 3, 3, 3, 3

B1) Klokov press- 20kg x 10, 10
B2) Purple band ab crunch x 10, 10
B3) Cuban Rotation- 10kg x 10, 10

Had 30 mins to get something in and didn't want to miss again. Feeling good and back on track. Will do lower volume this week and back to normal next.

^^^ it seems to be that whole strength in any range of motion thing. I've been super flexible and weak and kind of flexible and kind of strong and when the body is comfortable with a ROM it's flexible and it's easy. I'm going to try a few new things out over the next few weeks and will report back on how I find them.

Lebron is whiny but I would say it's a pointed public dig. I imagine he's had that conversation internally a few times and is getting nowhere.

Love how Lebron burnt Barkley though. I'm a fan of Barkley but he gets a bit carried away with his own importance every now and then.

Did you see Garnett's piece? That was some of the best work I've seen on basketball in a while.

corrective work/mobility/stretching "gains" seem to disappear the fastest for me. Is it the same with you?

1 hour of rolling, 1 hour of stretches .. is great stuff.. but I find it incredible how fast those gains disappear. As opposed to, for example, 1 hour of squatting - those gains persist for quite a while.

need to figure this crap out one day.. :/

Kind of agree. For me I think the input of stretching/corrective work has not been the same as the input of squatting/etc so I probably can't expect the same retention of gains. Especially in the last few years.

Having said all that I do have retained flexibility gains in my legs from years of doing martial arts but it's the daily stiffness/soreness that gets in the way. I'm moving towards a morning ritual of mobility/limbering/exploring my ROM to gradually get this stuff back.I used to do the Kurz dynamic stretches every day. Takes like 5 mins and I found the results hung around for most of the day. Still don't know why I stop these things that seem to be working for me.

25/01/16- 6pm

Mixed netball game. Lol. Forgot how bitchy men can be. Almost worse than the girls on the other team that were threatening to punch another girls face in. #goodtimes
Surprisingly good run though. Netball is so much quicker than basketball with less rest. Sweating bullets and on the go for 40 mins with minimal rest. Knees pulled up pretty shit but can't decide if it was all the lateral movement or the shoes I was wearing. Cleared up in a day so it's not too bad.

28/01/16-  4pm

scap and shoulder prep

OHP-
bar x 10, 30 x 5, 40 x 3,
47.5 x 4, 40 x 6, 35 x 8

BB Rows (parallel)
5 x 10 @45

Chins-
bw x 5, 5, 5, 5, 4 (24 reps)

Ring Dips-
bw x 3, 3, 3, 3, 3 (12 reps)

Red band tricep push downs x 40 reps
BB curl (bar only) x 40 reps

First time doing dips in a long, long time. Felt solid. ROM was good. Will try to add a rep each session and build towards 5 reps before adding weight.

Haven't been diligent with my stretching lately though and am noticing the difference. Fixing this ASAP.

25 chin ups in a row or 25 chin ups spread across multiple sets?

Haha. 25 across multiple sets. 25 should be achievable in 4-5 sets. Next from there is 50. Would love to get 10 reps in 1 set though.