Adarq.org

Monday 25th May 2020

Tired and achey from yesterday
Sore left heel and lower patella tendon, but both feel ok once warmed up

bodyweight at home without shoes = 80.6kg in winter clothing

Home - Week 5 - Lower body B - LIGHT session

5 min Walk, and some backwards walking to warmup.

peterson setups BW x12
supported ATG split squat BW x10
Goblet squat 10kg x 10

High hang Power cleans
Done inbetween early squat warm up sets
clean complex 20kg x8,

first rep power cleaned from floor - 40kg x5, 50kg x4, 55kg 2x3

facing down slope of garage, barefeet/socks
Safety Squat Bar (Verve Elite SSB) squat - PAUSED, explosive (28kg bar+2kg)  x 8, 50kg x8, 70kg x3, 85kg x2, 95kg x1, 105kg x1, 115kg x1

120kg x1 @RPE 8 PR! +2.5kg

67.5% of e1RM - 4+ mins rest
controlled down, PAUSED, Explosive 90kg 2x6

rest 8 mins
AMRAP - paused - 90kg x13 @ RPE9.5   PR! = 135kg e1RM
rest 7 mins
controlled down, PAUSED, Explosive 90kg x6

120kg single was easier than the 115kg that preceded it, and felt like I could do at least 2 reps with it.
Was tempted to try 125kg, but better safe than sorry, as I wasn't feeling all that fresh

90kg x 13 paused AMRAP was pretty brutal!
Tired the crap out of me. Crazy VMO pump!


This group in Oly shoes - alternating sets 2 mins rest

A1) Kettlebell swing onto toes 24kg x10 low effort, 2x10
A2) Wall tib raise - body at 40 degree angle - in oly shoes BWx2, 2x11 @RPE 9
A3) RDL - to mid shin - hook gripped same loads as main squat - 60kg x5, deadlifted off floor - 90kg explosive 3x10 @ RPE 8
A4) SSB single leg calf raise - arm supported - both sides back to back - 1 inch elevation - 70kg x3, 90kg x13, x12 @RPE9

B1)SSB Knee over toes soleus calf raise - 1 inch elevated - oly shoes 50kg x19, x18 @ RPE 9
B2) AB wheel rollouts - on feet, straight legs - 5 feet from wall - BW 2x9 @RPE 9
1 feet further than last time

facing up slope of garage
B3) Nordic curl - natural GHR hands assisted -  resisting eccentric until 50%, non assisted in top third BW 2x8
Damn hamstrings were dead today, couldn't control the eccentric all that much

Sissy squat reverse Nordic stretch x 30secs, 50% ROM x 10, down to 6 inch pad - BW x10, 5kg x 10
Jefferson curl 5kg plate x5, 10kg x10, 20kg x10

Stretched ISO holds
Pullover across 8 inch aerobic step - 2.5kg plates x1 min
low incline snatch position chest flye 2.5kg x 1min
pancake stretch - 10kg plate on upper back x 1 min
butterfly stretch - 10kg plate on each knee x 1 min

stretch

===
12 hour fast - Broke fast before weights with raw carrot/beetroot, slice of cheese and a handful of pistachio nuts

3100 calorie burn for today, according to Fitbit Charge 3, not including weights
ate 3100

Dang this is a pretty nice outdoor court by Sydney standards!
Glass backboard 



new court, but no springs :/

Sunday 24th May 2020

Week 40
Height - 5'8.5"
weighed - 80kg(-0.4 ) 176.4lbs

waist - 32.25 (-1/8) inches
hip = 38.5 (-1/8)
upper thigh = 24.75 (+1/8)
Right calf = 15 3/8
Neck = 15 3/8 
Wrist = 6.5

Tanita scale bodyfat% = 19.3% (-0.4)

Total loss so far - weight  24.2kg 53.4lbs  Waist 11.25 inches  BF% Tanita 12%

Dang my quads having been blowing up lately - I think from all the high rep knee over toes calf raises and sissy squats, plus weighted backwards walking at such a high frequency.
But the AMRAP SSB squats to near failure play a role as well
While in a small deficit.
Averaged 2600 calories this week, against a TDEE of 2800-2900

Been recomping well, but would like to get leaner, down to 75kg sooner than later.
So I'm going to tighten things up a bit, get average calories down to 2300.

Saturday 23rd May 2020

Feeling tired - I get 9+ hours of bed time but most of it is just lying in bed with eyes shut :/
Sore all over, especially in my lower calves, glutes and biceps.
Achey back of heels.

Yeah I think I am doing too much for lower body 2 days before my peak jump session.
Legs do not feel as recovered from squats as they should by now.
Although the swelling from squats has gone.

Right now I have about 4 inch difference between 1 leg and 2 leg approach jump, which is pretty close by my standards.
I have never paid much attention to my 1 leg jump, off left.
Will try some of the technique cues in this vid and see if I can close up the gap even more.
Would be nice to have both go up in unison

Back in highschool, I recall being about 3-4 inches away from touching 10 feet off 1 leg, in the low 70kg area, just from playing school team BBall.
I'm about 2-3 inches lower now, but weigh 7+kg more.

<a href="http://www.youtube.com/watch?v=TFjO05UwyKM" target="_blank">http://www.youtube.com/watch?v=TFjO05UwyKM</a>

----
morning mobility work
Mobility work pre walk

Two leg Knee over toes soleus calf raise x60

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

stretches

-----
16 hour fast
2600 calorie burn according to Fitbit Charge 3 - with heart rate monitor off
plan to eat 1800-1900

damn. don't recall you doing them like that, nuts.

i never could get any good w/ them. only thing it gave me was hamstring tendonitis.. a few times. will absolutely never do them again. lmao. i love how it felt too (until the subsequent days).

have a poor man's glute ham from sorinex.. :<

Only felt like that for me on the first week, now it feels quite like a regular hamstring exercise

Friday 22nd May 2020

Still moderately sore all over, even my upper body, lats, I think from the stretched ISO holds

Soft tissue work - upper body, and lower

bodyweight at home without shoes = 80.3kg                   

BBall practice session at WLC outdoor courts -  71 mins

1) 10 mins dribble drills,
2) 10 mins shooting drills
3) 2 on 2 game halfcourt games till 55 mins
4) a few jumps and then practise jumps off left and R-L (off plant)

Only second time playing against people this year, so timing and skill was rusty...
Plus tight/achey upper body made shooting tough, but I did eventually start to get some buckets near the hop.
I probably should have posted up more, as I tend to play like a power forward, even though I'm short ala Charkles Barkley
And despite the fatigue I am quicker than most people so I should have used that.
Blocked one shot cleanly, wasn't even thinking, it just happened.

One guy commented after we finished, that I was really strong 
So yeah weight room strength is noticeable on the court

Legs felt like logs, so hops way down, like 4 inches.
Single leg jump felt good though, getting more effortless, and no pain.

---
Sit in bottom of narrow stance squat for 1min
reverse nordic type stretch - low enough to get torso/hips in a line
Sissy squat - down to 6 inch step -  2x25
Wall tibialis raise - BW 2x30
Single leg, maxed knee over toes soleus calf raise double leg BW x50
+15kg BW 2x30

The lactic acid burn was crazy... in hindsight I think 1 set of each is enough!

backwards walking up 35 degree slope +10kg in backpack x 2 sets = 2mins, 2.5 mins


stretched lower body

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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

alternating sets - 2 mins rest
Dip shrugs - on corner of railing - BW x20 @RPE 8
inverted rows - undergrip - explosive - BW+5kg 2x7, 1x8 @RPE 8
Pushups to upper abs - closegrip triangle - explosive
BW x10 on bench
12 inches of steps x 5
6 inch step BW+15kg 2x15 @RPE 8

Doing these on a step does not bother my left shoulder
Dropped straight bar dips as it makes both my shoulders ache a bit

stretched pecs, lats and triceps

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Back at home

Rotating sets between each exercise - 2 mins
A1) High angle rows to ribcage  - slight pause at bottom, explosive - barbell 20kg x12, 40kg x6,  50kg x1
explosive
52.5kg x7, x8 @RPE 9 (+2.5kg -2 reps)
45kg x9 @ RPE 10

Upped the weight 5% and it felt easier and I didn't drop as many reps as I thought I would.

A2) vertical wall ab wheel roll outs - pulling handles apart 2x30 with hold at top


Rotating sets between each exercise - 2 mins
B1) Barbell curl explosive - 20kg x6, 25kg x2,
27.5kg x11 @RPE 9  (+2.5kg -4 reps)
30kg x7 @ RPE 9 (+5kg -8 reps)

upper the weight from 25kg x 15, and it felt easier than expected, and not as many reps dropped.
I was expecting to get 6 reps...
So it looks like 50% of bodyweight x10 is not going to take long

B2) Prone trap front raise 45 degree incline, hold at top, controlled eccentric - plates 1.25kg x5,
with 3 count hold at top - 2.5kg x12, 3.5kg x8 @ RPE 8

Plank scapular pushup - externally rotated arms BW x50 (+8 reps)
Single arm overhead press - max extension - neutral grip 5kg plate held at bottom handle for max instability - 3 count hold at top x15
45 degree incline - reverse grip dumbbell bench 2.5kg x30, 3.5kg x 20

Amazing serratus anterior stress, and no left shoulder pain.
Pretty like an uppercut punch so it makes sense.
This is a keeper and will replace all my other serratus anterior moves, but the wall ab wheel rollups, I still like as they warm me up as well.
Also hits the other pressing muscles without shoulder pain, but remains to be seen if this will stay as I increase the weight...

Elbow on knee external rotation alternating arms/sets without rest, 1.25kg x5, 2.5kg x5, 3.5kg 2x15

Pullover stretched ISO hold across bench - straight armed - 3.5kg dumbbells x 1min  - ugh that was too heavy
Incline flye stretched ISO hold 45 degrees, straight armed - 2.5kg plate x 1min


stretch

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

3400 calorie burn - according to Fitbit Charge 3, not including weights
ate 3200

Wednesday 20th May 2020

Moderately tired feeling from yesterday and achey hammies.
Sore back of heels, especially the left side.

bodyweight without shoes = 80.3kg

Soft tissue work for lower body

at home - Week 5 - Lower body A - Heavy session

facing down slope of garage

peterson setups BW x12
supported ATG split squat BW x10
Goblet squat 12kg x 10

High hang power cleans
Done in between early squat warm up sets
clean complex 20kg x8,
first rep power cleaned from floor - 40kg x4, 50kg 2x4, 55kg 2x3

barefeet - socks
Safety Squat Bar (Verve Elite SSB) squat - (28kg bar+2kg) x 10, 50kg x8, 70kg x5, 82.5kg x2, 95kg x2, 105kg x1, 115kg x1

Sub-maximal explosive squats -
77.5% of e1RM - 4+ mins rest
105kg 2x4

rest 7 mins
AMRAP 105kg x9 @RPE 9 PR by default for this bar
100kg x8 @RPE 8

Weights felt heavy on my back so I stopped at 115kg for the warmup singles.
And overall squats were hard today, probably due to fatigue from yesterday

Still 105kg x9 is stronger than the 110kg x6 I did last session, and with maybe a rep in the tank.
So I'm likely good for at least 110kg x7, and probably closer to 8.

105kg x9 @RPE 9 = 135+kg e1RM
Hopefully by the time I hit a 150kg e1RM I will be grabbing the 9'10" rim off vertical...


This group in Oly shoes - alternating sets 2 mins rest
Kettlebell swing onto toes 24kg 2x10
Wall tib raise - body at 40 degree angle - in oly shoes BW x1, x1, x13, x10 @RPE 9.5
SSB Good Morning onto toes - explosive, down to near parallel
70kg x10 - progessively lower to warm up
70kg 2x10 @RPE 8
SSB single leg calf raise - arm supported - both sides back to back
1.5 inch elevation - controlled eccentric, 70kg x3, 90kg x13, x12  @RPE9

Left achilles was achey during these

SSB Peterson step ups, calf raise combo - 6 inch elevated, lower down to bottom, soleus calf raise, back up
 - left side first, both sides back to back
40kg x5, 55kg x5, 70kg x10

single leg SSB Knee over toes soleus calf raise - oly shoes 50kg x25 @ RPE 9

Nordic curl - natural GHR Torso elevated by 8 inch Aerobic step + rolled yoga mat
resisted eccentric to 40%, hands assisted  - BW x8, x7

definitely getting stronger on these, eccentric going down much slower now.

"+" = 15 secs rest
On back, leg raise - lower back pressed against hands controlled eccentric -  BW x18 +5+5+5 @ RPE 8

Jefferson curl - 10kg x 12

Stretched ISO holds
Straight arm pullover across 8 inch aerobic step 5kg x1 min
chest flye 2.5kg x1 min
snatch position chest flye  2.5kg x 1min
pancake stretch - 5kg on upper back x 1min, then 10kg x 30 secs
butterfly stretch - 5kg on each knee x 1 min


stretch

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

2900 calorie burn for today, according to Fitbit Charge 3, not including weights
plan to eat 2600-2800