Adarq.org

Monday 11th May 2020

Achey all over

Soft tissue work - upper body, and briefly for lower

bodyweight at home without shoes = 80.8kg                       

BBall practice session at WLC outdoor courts -  75 mins

1) 15 mins dribble drills, 10 mins shooting drills, then high intensity moves, shooting and layups
2) a few max effort jumps, and trick dunks on 8 feet netball rims
3) practised threes
4) 10 max effort R-L jumps

Sore and stiff so still fatigued, as per usual when I do AMRAP squats
Couldn't even touch 9'4" backboard off a paused vertical.... down 3 inches
At first I couldn't even touch the 9'10" rim off an approach jump as well....
But at the end I dialed in my form got it with 7 out of 10 attempts - more approach steps, faster speed, and longer and smoother penultimate step

So in 2 days time if I can recover by then I should be able to get base of fingers or higher on it!

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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 BBall 2x20, and a few free standing reps at full ROM
Wall tibialis raise - BW 2x20
Single leg, maxed knee over toes soleus calf raise 5kg BW 2x25
Single leg calf raise 5kg x20

backwards walking up 35 degree slope +5kg in backpack x 2 sets = 2mins, 2.5 mins

soleus calf raises getting comfortable, going up to 10kg next time
Also go up to 10kg on backward slope walks next time, VMO was screaming today!

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, 15-20 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 x15 @RPE 8
inverted rows - undergrip - explosive - BW+5kg 3x7 @RPE 8
Straight bar dips - shoulder width grip to upper abs - explosive - BW+5kg 2x8 @RPE 8

dips  felt Ok today on left shoulder, so back on the menu...

Pushups to upper abs - closegrip triangle - explosive
5 inch step, BW+5kg x6
floor, BW+15kg x15 @RPE 9


stretched pecs, lats and triceps

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Back at home

Rotating sets between each exercise - 2 mins
High angle rows to ribcage  - slight pause at bottom, explosive - barbell 20kg x12, 40kg x6,  50kg x1
explosive
50kg 2x9 @RPE 9 (+1 rep)

vertical wall ab wheel roll outs - pulling handles apart 2x20 with hold at top
straight arm side plank, with scapular protraction/retraction
against object, Body at 45 degrees - x5
on 24 inch object - body at 30 degrees - x23

Rotating sets between each exercise - 2 mins
Barbell curl explosive - 20kg x6, 25kg x1, 25kg x14, x13 @RPE 9.5  (+1 rep on first set)
Prone trap front raise 45 degree incline, hold at top, controlled eccentric - plates 1.25kg x10,
with 3 count hold at top - 2.5kg x15, 5kg x10

Plank scapular pushup - externally rotated arms BW x40

Single arm overhead press - max extension - neutral grip
5kg plate held at bottom handle for max instability - 3 count hold at top x15
7kg dumbbell - 3 count hold at top x10

easy for right shoulder, hard for left
insane shoulder and cuff burn!

W band pull aparts short light Rogue band with a hold x21

stretch

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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
ate 3000

Sunday 10th May 2020

Woke up early and felt my whole lower body on fire!
dozed back to sleep here and there and woke up feeling much better, but still fairly sore all over
That extra hour or so of sleep where I had 2 distinct dreams, so it must be fairly deep, sure improved my recovery by a lot.
Hammies especially not feeling toasted from GM and Nordics.

just by how my legs feel, I'm quietly confident I'll jump decent tomorrow, but we shall see....
Not feeling drained and leg heavy despite the AMRAP squat set, and the 3 hour training session
The body can be so unpredictable

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morning mobility work
Mobility work pre walk

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Ball control drills - 17 mins

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

pullover stretched ISO hold on swissball - 10kg dumbbell x 1min

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16 hour fast
2700 calorie burn according to Fitbit Charge 3 - with heart rate monitor off
plan to eat 2000-2200

ever wondered what some of these pro dunker's verticals were? now you know
The last 2 got a 41.7 inch standing vertical - didn't expect that!

Also not that much of a difference between their standing and running like some other dunkers
41.7 vs 43.5 inches for Hamiliton
41.7 vs 44.5 for Currie
38.8 vs 40.5 for Staples

Unless the pad is really inflating their standing verticals....hmmmm
Although the running is on turf, but even then still not major difference, even if you add 2-3 inches

PJF's house is crazy... um he's rich...

<a href="http://www.youtube.com/watch?v=4FNts8HxTW4" target="_blank">http://www.youtube.com/watch?v=4FNts8HxTW4</a>

Saturday 9th May 2020

Achey and moderately tired from yesterday - lower back sore

bodyweight without shoes = 80kg

at home - Week 4 - 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 3x4

barefeet - socks
Safety Squat Bar (Verve Elite SSB) squat - (28kg bar+2kg) x 10, 50kg x8, 70kg x3, 85kg x2, 95kg x2, 105kg x2, 115kg x1
125kg @ RPE 9

Sub-maximal explosive squats - Set goal = 5, with 5 reps in reserve
72.5% of e1RM - 4+ mins rest
97.5kg 2x5
97.5kg x4 in oly shoes
97.5kg x5

rest 7 mins
AMRAP 97.5kg x10 @RPE 9

125kg single felt no easier than last time, but it felt different in a good way
Tried oly shoes for one set and it felt weird, put up too high, but it allows me to go down deeper, and more stress on the lower patella tendon

Loads I'm using are probably too light, as I could get 11 on the last set
So I'll probably switch to the last set AMRAP version of the program


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 BWx2, x9, x8, x7 @RPE 9
SSB Good Morning onto toes - explosive, down to near parallel
30kg x5, 50kg x8, 65kg x5 - progessively lower to warm up
67.5kg 2x5, 1x6 @RPE 7.5

SSB single leg calf raise - arm supported - both sides back to back
1.5 inch elevation - controlled eccentric, 70kg x3, 90kg 2x10  @RPE9
4 inch elevation - maxed ROM - 50kg x10

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
30kg x8, 50kg x5, 67.5kg x15, x12

facing up slope of garage
Nordic curl - natural GHR Torso elevated with rolled Yoga mat and 2x20kg bumper plates
resisted eccentric to 50%, hands assisted  - BW 2x6

"+" = 15 secs rest
On back, leg raise - lower back pressed against hands controlled eccentric -  BW x15 +5+5+5 @ RPE 8


stretch


===
14 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

Friday 8th May 2020

Still achey, and my lower back got really sore over night!
But felt a bit better by the time BBall rolled around

Soft tissue work for lower body

bodyweight at home without shoes = 80.3kg

BBall practice and jump training session at WLC outdoor courts - 1h 10 mins

10 mins dribble drills, 10 mins shooting drills
then high intensity moves, shooting and layups
Max effort Jump tests, and trick dunks on 8 feet netball rims after 30 mins
practised threes at the end

Sissy squat - To BBall - x20
Single leg, bent knee over toes, soleus calf raise BW x20

stretch

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

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Didn't feel fresh enough and did not jump well.
Disappointed in this session... running jump only to 9'10" rim touch, down 2 inches
Although I did touch the bottom of the thick part of the rim at the back, off a small step, which is 1.5 inches higher than 2 weeks ago, and the same as last week, a 9'9" touch, 29 inches.

So I cancelled all my jump training stuff as I did not want to dig myself into a deeper recovery hole.
And save myself for tomorrow's weights session.
Seems like I can only do one of these concentrated jump training and sprint sessions every 10 days....

I have a planned deload coming up in 2 weeks, so I will see where I am then.


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

3100+ calorie burn for today, according to Fitbit Charge 3, with HR monitor turned off
ate 2600

Thursday 7th May 2020

Upper body not that sore, and my upper back was feeling blow torched last night!
But my calves, abs, lower back and upper rectus femoris/hip flexors are beat up - I think from the sissy squats, which stretches that area pretty hard.

Legs starting to get that fresh feeling by evening... hope for a good session tomorrow and some jump gains

My knees were feeling good before, but now that I have started doing sissy squats, it's on another level in confidence.
Bouncing down rocks and steps on my hike today on the balls of my feet, feeling bullet proof!

----
morning mobility work
Mobility work pre walk

---
Ball control drills - 17 mins

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

pullover stretched ISO hold on swissball - 10kg dumbbell x 1min
+5kg and now it smacks my lats, which are quite tight.

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16 hour fast
2900+ calorie burn according to Fitbit Charge 3 - with heart rate monitor off
plan to eat 2000-2200

for poor man's GHR you can also use a thick yoga mat, folded up, or couch cushions.

yeah I have a yoga mat, but it's a bit too compressive

I need to get a Bosu ball

<a href="http://www.youtube.com/watch?v=xqZ2vey_kYc" target="_blank">http://www.youtube.com/watch?v=xqZ2vey_kYc</a>