Adarq.org

Saturday 18th April 2020

Posterior chain still a bit sore...

Soft tissue work for whole body, less for upper

bodyweight at home without shoes = 80.7kg

BBall practice session at WLC outdoor courts - 1h 38mins

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 35 mins

1) Continuous single leg jumps off a few steps - 4 reps left leg, rest 10 secs, 4 reps right leg, x3 sets. 1-2 mins rest
2) Continuous approach jumps - max effort - RL plant x4, rest 10 secs, LR plant x4 -  4 sets. 1-2 min rests
3) Continuous backboard tap jumps in place - 4 sets x3, 1 min rests. Touching 9'4"-9'6"

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

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Didn't feel that great, but decent enough.
Improved my running jump another inch from last session, touching top of 9'10" rim fairly easy and consistently with minimal drop off for a few jumps.
So that's about a 30+ inch jump.
3-4 inch head touch on 8'1" Blacknet - 5'9.5" in shoes = 30.5- 31.5 inch running jump as well
Paused vertical was 26 inch again, and vertical 27-28 inches.

slight drop in weight since 2 days ago helped a bit

Video of jumps - running jump form could use work, but I've jumped like that since forever, hard to change it now.
Still don't carry enough speed into the jump, and penultimate step could be much harder and longer.

<a href="http://www.youtube.com/watch?v=cV9nU3Orgts" target="_blank">http://www.youtube.com/watch?v=cV9nU3Orgts</a>


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14 hour fast - broke fast before BBall

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

plan to eat 2300-2500

Nice podcast - some of his concepts have served me well

http://jackedathlete.com/podcast-15-ben-patrick-knees-over-toes-guy/

“If you jack up your tibialis, VMOs, hamstrings… your knees are gonna be a lot more protected for basketball.”

“Weak knees don’t come from weak hips. They come from too strong of hips relative to how strong your knees are.”

Knee Strength Measure: ATG-style Split Squat. Hamstring cover the calves without the back knee touching the floor.

Hip Strength Measure: Seated Good Morning. Abs to bench, thigh and torso in line.

“The higher the Seated Good Morning over the Split Squat, the less your knee can handle relative to hip.”

“Simply by increasing that muscle tissue (calves, quads, hamstrings, glutes), they’ll have more potential to jump high.”

Three Pillars: 1) Strength 2) Technique of Jumping and 3) Elasticity

“I think anybody can get to a 40-inch vertical with those three.”

“Anyone who can do 10,000 pain-free jumps with maximal intent, you might be able to get to a 40-inch vertical off that alone.”

“A lot of guys, from sprinting alone, will develop their hip flexors. But some guys, their hip flexors are too dang weak, they’re never gonna run fast until they jack up their hip flexors.”

“I think it’s one of the strongest bulletproofing things you can do is dunk with either hand and be able to land either leg first. I fixed so many cases of Jumper’s Knee with that alone.”

“If some dude is already jumping in his sport hundreds of times a week, I can do slow strength work and he’ll find I can jump higher because that’s his weak end of the spectrum (structure and strength).”

Why high rep: “A lot of guys… they’re not actually gonna be able to push their muscle to get stronger because the joint pain is gonna be in the way.”

“Charles Poliquin taught me that VMO is isolated in the very bottom 10 degrees and the very top 10 degrees.”

“For hip flexors, the simplest is to build where you can do a floor L-Sit off the ground (30 seconds).”

“I think most guys are in this state where they’re never really producing adaptation and they’re never really recovering from their shitty workouts.”

“My #1 strategy for getting an athlete conditioned: Let’s get you more athletic”

Ben Patrick on Instagram

Website for Athletic Truth Group

His YouTube channel

https://www.youtube.com/channel/UCGybO-bWZ3W6URh42sdMQiw

 

Wednesday 15th April 2020

I feel fatigued, but not drained, nice.
Achey all over, but thankfully my calves and hamstrings don't feel as torched as it have been lately.
My quads felt hammered last night, but not too bad today. Maybe sleeping in 2XU compression pants helped

Looking forward to next BBall session - itching to jump and be explosive again

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

backwards walk up hill  felt way easier, like it used it. A good sign for a day after lower body weights.

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16 hour fast
2700+ calorie burn according to Fitbit Charge 3 - with heart rate monitor off

plan to eat 1800-2000

Tuesday 14th April 2020

Expected to feel drained after all the jumping yesterday, but I'm not!
Legs aren't even that sore, and for some reason the back of my heels feel way better than they did yesterday morning…

So BBall, moderate amount of jumps and squats on the same day = drained.
BBall, with lots of jumps = fine. So even if I squat the next day, there is less stress fatigue as the stress is spread over 2 days, or so it seems.
Might explain why I have a hard time recovering from the previous set up.


bodyweight at home without shoes = 82kg


Back at home - Lower body B - LIGHT session

3min Walk, and some backwards walking to warmup.
Plus a couple of sets of high hang power cleans with bar

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

facing down slope of garage, barefeet/socks
Safety Squat Bar (Verve SSB) squat - PAUSED, explosive (28kg bar+2kg)  x 8, 50kg x5, 70kg x3, 80kg, x2, 90kg x1, 100kg x1,
105kg x1 @RPE 8

60% of e1RM - 3+ mins rest
PAUSED, Explosive. Set goal = 5, with 5 reps in reserve on last set
67.5kg 4x7
67.5kg x15 @RPE 8.5
repped out, guessed at least 5 reps in reserve… got at least 15…

I figured my e1RM for paused SSB squats was around 115kg.
This session was harder than it looks on paper - weights are light, but the pause, max effort on reps, and moderate rep count made it quite tough

Wasn't supposed to rep out the last set, but I wanted see how many reps in reserve I had left, goal was 5 RIR.
Well I got 15 with 1-2 reps in the tank!

So I'm stronger than I think….
Well not having BBall before certainly helps as the warmups felt easier than usual. The 105kg single felt around 90% and felt good, so 115kg felt like a safe guess. It's probably closer to 120-125kg… and normal might be at 135-140kg…
Well this will bump up my training max on the spreadsheet for next time, since it's autoregulated.


This group in Oly shoes - alternating sets 2 mins rest

Kettlebell swing onto toes 24kg 2x10
Wall tib raise - body at 35 degree angle - in oly shoes BWx2, x6 @RPE 9, 40 degree angle 2x6 @RPE 9
RDL - to mid shin - hook gripped 60kg x3, 75kg explosive 3x7 @ RPE 6
SSB single leg calf raise - arm supported - both sides back to back - on 1 inch elevation - controlled eccentric, 70kg x3, 80kg x14, x12 @RPE9

facing down slope of garage
SSB split squat - front foot elevated 6 inches - same side hand on rack oly shoes, 1min rest between each side - 30kg x5, 50kg x10 @ RPE 6
AB wheel rollouts - knees bent BW x12 @RPE 9
On back, leg lowering ab move - lower back pressed against hands controlled eccentric -  BW x12 @ RPE 9
straight arm walking plank BW x2 - ouch!

SSB Peterson stepups, calf raise combo - 6 inch elevated lower down to bottom, soleus calf raise, back up
50kg 2x10 - 1min rest between each side.
Talk about quad burn at the pause/calf raise!

facing up slope of garage
Nordic curl - natural GHR hands assisted -  free fall BW 2x8

stretch

Session felt good for the next day after tons of jumping.
Didn't feel fatigued at all and much better than when I did it after BBall.
Although that squat rep out sure tired me out a bit….

A bit of a mixed bag of exercises as my setup is in flux, some will go onto my next heavy session, and not this one.

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12 hour fast - Broke fast before weights

3000 calorie burn for today, according to Fitbit Charge 3, not including weights
Plan to eat 2800

Moving to a new setup and programming today.

Sunday 12th April 2020

Week 34
Height - 5'8.5"
weighed - 81.5kg(+0.3) 179.7lbs

waist - 32.25 inches
hip = 38.75
upper thigh = 24.75
Right calf = 15.25
Neck = 15.25
Wrist = 6.5

Tanita scale bodyfat% = 20.1 (+0.7)

Total loss so far - weight  22.6kg 49.8lbs  Waist 10.25 inches  BF% Tanita 11.2%

Another maintenance week for me, averaged 3100 calories. 6 week average TDEE according to spreadsheet sits at 2775
No changes in measurements, lower body wise but my arms blew up 0.25 inch
Looks you need to go closer to failure to get decent hypertropy.

Feeling fat, so I need to knuckle down

So apparently he got a 54.5 inch running vertical on the vertec