Adarq.org

Saturday 3rd August 2024

Right QL feels like 90% healed.
No more stiffness and ache from getting up from sleep, or from sitting.


Tendon Rehab - Recovery

Split squat ISO on balls of foot, rear leg straight: - single arm supported
2x 45 Seconds

Side plank, against the wall - arms straight -  2x 45secs

Wall sit, heels off the floor: x 45secs
Pushing into floor at 70 % effort 2x45secs

Calf raise ISO push against wall, sitting on floor, back against wall: - 70% effort
45 Seconds Straight
45 Seconds Toes out
45 Seconds Toes out
45 Seconds Straight

BBall, overhead plank against wall: 3x 45secs

Back extension raise ISO - toes out - 
55 degrees x 45secs
45 degrees x 45secs

Tricep bench dip ISO : 3x45secs

QL side raise ISO : - on back raise machine
55 degrees x 45 secs
45 degrees  2x45 secs  - with 3 inch ROM slow raises

Thursday 1st August 2024

Still achey all over.
Right QL feeling even better. Feels 75% back to normal
Stiffness/pain on getting up from sitting still present but reduced.
Can twist and stretch torso now


Tendon Rehab - Recovery

AM

Side plank, legs bent - on floor -  2x45secs @RPE 7/8
felt a bit too intense for upper body

55 degree QL side raise ISO - hands behind head x 45 secs

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PM

Calf raise ISO push against wall, sitting on floor, back against wall: - 70% effort
45 Seconds Straight
45 Seconds Toes out
45 Seconds Toes in
45 Seconds Straight

Side plank against wall: bent arm, body at 55 degree angle
45 Seconds
45 Seconds With 3 inch ROM raises

QL side raise ISO : - on back raise machine
55 degrees x 45 secs -  2/10 right QL pain
45 degrees x 45 secs  - 1/10 right QL pain

Split squat ISO on balls of foot, rear leg straight: - single arm supported
x 45 Seconds
weight on opposite side of front leg - 5kg x 45 secs
weight on samer side of front leg - 5kg x 45 secs

Walking - 21 mins

Tuesday 30th July 2024

When I woke and try to roll over, the right QL pain was unbearable!
Could barely walk to the bathroom, stand straight, let alone bend over.
Trying to wipe your ass on the toilet was like torture!

On the bright side my left knee feels good after yesterday's squats
Minor to moderate soreness in quads, calves, glutes, hamstrings and upper back

With such heightened QL pain, it gave me a good idea what movements and exercises fire the QL.
Side planks for sure, but the woodchop not as much as I thought.

After doing some 2 sets of 45 sec side planks ISOs against the wall, the 10/10 pain dropped to a 2/10 and I could function again, and stand up straight, walk and bend over
So this looks like a tendon issue, as I don't think muscle strains would change that dramatically from ISOs, and usually feel worse.
Not sure how much of a tendon the QL has though.

Now I have a good idea on what I need to do to finally get this right QL issue sorted!
So side planks and 45 degree side raise ISOs wlll be spammed and progressed through load, and then into dynamic movements

lots of good info here
https://e3rehab.com/quadratus-lumborum-rehab/

Tendon Rehab - Recovery

Side plank against wall: - bent arm, body at 45 degree angle -  4x45secs
10/10 right QL pain down to 2/10
Also good for the rotator cuffs


Repeated 6 hours later

Sunday 28th July 2024

Upper body not all that sore, surprising change
Right calf strain feeling decent now

Left knee feeling much better, almost back to full health
Each time I wake up it just feels dramatically better than the day before.
Not sure what the deal is, maybe some cartilage on the under side of the upper knee cap flared up,
when I was getting up from a deep squat position when I was sitting on a low exercise step and cleaning my garage gym a few days back

Tendon Rehab - Recovery

Split squat ISO on balls of foot, rear leg straight: x 45secs
Peterson step down - 6 inch step -  4 secs down, 5 sec hold at bottom, 4 secs up - 2x10
no pain on these

Friday 26th July 2024

Minor aches all over and a slight beat up feeling.
Mild Achilles/plantaris tendon aches
Left knee feeling better, but still hurts near lockout when flexing quad

More rearranging and cleaning in garage gym

Tendon Rehab - Recovery

A whole bunch of 1/4 squats and ISOs with bodyweight
A few Sets of 20 etc, and 45 sec ISOs

Calf raise ISO, single leg  3x45secs

Wood chop ISO push : 50% effort 3x45secs

Left QL still lingering aches. Much better after these
I thoguht sidebends would eventually heal it, but it hasn't improved much.
So will ride these for a bit and see what happens

Hammer curl overcoming ISO, single arm using opposite arm - 2x35secs

Wednesday 24th July 2024

Plantaris tendons still achey,. Looks like 100kg singlke leg calf raise ISO holds are just too much for them right now.

Then my left knee, upper patella, quad tendon area started to hurt today!
Hurts just flexing the quad with a straight leg
Pretty sure it's not tendinopathy though, like last time.
I think it happened when I was cleaning and moving stuff around in my garage gym yesterday.

total rest day

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Thursday 25th July 2024

Upper back still deep down achey from 4 days ago.... might need to dial things down
Plus my legs are still sore... belt squatting last session was not a good idea.
Plantaris tendons feeling better
Left knee still sore but better.

crap sleep last night

Felt like spring today at 23 C degrees, so back into shorts.
pretty heavy at 89+kg though

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BBall, Jumps at outdoor courts - Reboot, Week 32, day 1

Bodyweight with shoes - 89.2kg in shoes

General warmup and limb swings
BBall overhead single arm plank against wall: x45 secs

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Dribbling and ball control drills - 17 mins
Practice moves and shooting- 33 mins, medium effort

Tendon work superset

50% effort/speed x 2.5 rounds

. Pogo:  x30
. Scissor hops star pattern : 12 axis
. tempo run - full court
. Backward run - full court
. Carioca run - full court each side

plantris tendons minor aches on first round, but fine after

jumped up and hung on the 8 feet netball rims to stretch.
Let go and seemed to have strained my right calf muscle on landing somehow.... FML!

4/10 right calf pain on 3rd round, so had to cut it off there...

Jumps - in rotation with the plyos.

1) 3 jumps -  Light 8 feet standing rim jumps -  1 left. 1 right. 2 handed  x 2 sets

Left knee felt OK, didn't push it though

Monday 22nd July 2024

Quads and glutes a bit achey from yesterday

Big jump in weight today, which didn't help with the chins..

Reboot - Week 31, Day 4 - Upper weights

Body Weight: 92.5kg with shoes, in winter clothing

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Ball circles at wall:- 12 each direction - front x24 , side x24
BBall overhead single arm plank againt wall: x35 secs

Front plank hold - 35 secs
Side plank hold Bent knee abducted, top left straight, opposite arm in the air - 35secs
glute bridge hold x 35secs

Sartorius, lying on back, cable pull: - SLOW, 5 sec hold at mid point - 5kg x4, 10kg x3
12.5kg x4 @RPE 8/9

Band external rotation activation: - 5 sec hold at shoulder height on first rep, while slow overhead pressing -  Light band x4, x5, x5
done between warm up sets of the press and chin

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rotating sets - 2-3 mins between

Dumbbell press, standing, rotating grip: 10lbs x10, 15lbs x10, 25lbs x8

Left shoulder hurt, so stopped there

Chin up - Pullup and chin hang and 10 scap shrugs each to warm up -
Heavy green Jump Stretch band assisted x 8
BW x3

Straight legs, raised - slight L Sit posture
+5kg x2
BW x2
+7.5kg  x1
+7.5kg x7 @RPE 9.5
+10kg x5 @9.5

Tested where I was at, but the gain of 2kg in bodyweight didn't exactly help...
But not far off where I was the last time I trained these hard, and with a harder slight L-Sit form
Will use +10kg for next cycle

I'll test how many I can do with just bodyweight next time.

Deficit push up: - Using dip handles, feet on bench, elevating feet 5 inches above parallel
Rocking climbing chest harness + loading pin on mid thoracic (1kg) + light band across loading pin to stop swinging -  BW x5, 5kg x5, 15kg x3, 25kg x3, 32.5kg x1

+35kg x11 @RPE 9  (+2 reps, -1 RPE )

6 mins rest
FAST +5kg x30 @9  - 33 sec set time
+35kg x8  @8.5

Not doing presses helped, but still nice gains.

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High angle barbell row: - controlled - 20kg x10, 40kg x8, 50kg x5

Myorep. "+" = 15 secs rest (9 deep breaths)
50kg x22↓ @RPE 9 +4+4+3+3  (+1 rep on initial set)

1/10 right brachialis pain on later reps, but feeling better each week

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Face Pull into press, cable pulley - strap handle, neutral grip - with hold -  5kg x10,

Seated, suported with slight incline
7.5kg x15 @RPE 8
10kg x12 @8  (+2.5kg)

Subscapularis pulls, cable -  10kg x15, 12.5kg x15 @8

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rotating sets - 2-3 mins between

Belt squat, loading pin: - 2 arms supported. pauses/deloaded on floor at parallel.
controlled - 10 x 60kg, 70kg, 80kg
90kg x12 @RPE 7
100kg x12 @8.5

Tried out Belt squats with a loading pin.
Feels a bit sketchy setting up, as I rushed and didn't set up things properly, but it feels better than the lever arm version.
The weight is hanging straight down, rather than moving in an arc, so it doesn't have that sheering at the knee from the forward pull of the lever arm at the bottom.
But your forced to use a wide stance

Also the weight is 100% 1:1 with no mechanical advantage from a lever.
Still I was surprised to hit 100kg for 12 reps relatively easily, and with deload on the floor
Quad strength has improved quickly



Ab Wheel - - against wall x10, On knees, with hold at bottom x10
Straight legs, Partial ROM 5.5 feet - x10, x6 @ RPE 9/10  (+0.5 feet ROM)

Almost full ROM, but the last few inches near the floor gets exponentially hard!
Abs were fried, but lucklily no cramps later when sneezing, but the fear was there...

SSB Calf Raise ISO, single leg - 12 secs straight, toes out, toes in no rest - between each x50kg, x70kg, x90kg
Straight only - 100kg x35 Seconds  (+15secs)

Was too lazy to set up the Lever arm belt squat attachment after playing around with the loading pin variant.
So just used the SSB to load these, which fried my upper back by the time I hit 100kg

Sunday 21st July 2024

Still fairly sore all over
Took another day off

Tendon Rehab - Recovery

Calf raise ISO push against wall, sitting on floor, back against wall: - 70% effort
35 Seconds Straight
35 Seconds Toes out
35 Seconds Toes in
35 Seconds Straight

Wall sit: -  pushing into floor at 70% effort - half squat depth - heels off the ground x 35secs
Wall sit, single leg. heels off the floor : x 35secs

Sartorius bent leg ISO pull against opposite leg : - 70% effort -  2 x35 secs

Peterson step down - 6 inch step -  6 secs down and 6 secs up - 2x5 

Walking/Hike: with backpack + 5kg - 40 mins
With 3 mins backwards walk up 30 degree slope halfway through

traps and upper back feeling it a bit here, plus cardio is more elevated