Adarq.org

Friday 10th April 2020

Feel a bit drained
Sore, but less sore than usual, unexpected.
Surprised my hamstrings are not on fire from the Nordic Curls, but I'm not complaining
Back of both ankles achey when I get up, but not too bad after that. Left side feels much better after the recent strain.

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

Walk felt hard today

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16 hour fast
2600+ calorie burn according to Fitbit Charge 3 - with heart rate monitor off
2300+ for Gamin Vivofit 3

ate 2000+

I ate a ton last night, but bodyweight is holding steady...

Thursday 9th April 2020

Even after 2 days off I felt crappy today for some reason... ehh
Calves, VMO and posterior chain still sore... I wonder if the walking is part of it....

bodyweight at home without shoes = 80.8kg

BBall practice session at WLC outdoor courts - 60 mins

10 mins dribble drills, 10 mins shooting drills
then high intensity moves, shooting and layups
A few jumps, and dunks on 8 feet netball rims after 35 mins

felt crappy, and so did not feel like jumping
But I got a few decent jumps in, but overall lacked spark and couple of inches lower...

I found planting L-R improved my between the legs dunk attempts, instead of R-L, dunking with right arm.
Still can't get it down, but an improvement.

Shoulders were achey as well, when dribbling shooting, probably due to last upper workout


Back at home - Lower body - LIGHT session

facing down slope of garage

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

Safety Squat Bar (Verve SSB) squat - (28kg bar+2kg) x 10, 50kg x8, 70kg x5, 85kg, x3, x2, 95kg x2, 105kg x1, x1

Sub-maximal explosive squats - stopping each set when bar speed slowed, and first hint of straining - circa 50% of rep max
4+ mins rest
90kg x7
90kg 4x5

more volume today, didn't feel too tiring.

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, x8, x6 @RPE 9
RDL - to mid shin - hook gripped 60kg x3, 90kg explosive x8, x7 @ RPE 7
SSB single leg calf raise - arm supported - both sides back to back - on 1.5 inch elevation - controlled eccentric, 70kg x3, 80kg 2x12 @RPE9

RDL felt suprisingly easy today.
Added KB swings back in, and made sure to keep shoulder back and down, tight, to avoid shoulder issues like last time around.

facing down slope of garage
SSB split squat - front foot elevated 1.5 inches - same side hand on rack oly shoes, 1min rest between each side - 30kg x5, 45kg x10 @ RPE 6
AB wheel rollouts - knees bent BW 2x10 @RPE 8

facing up slope of garage
Nordic curl - natural GHR Light/purple jump stretch band, plus hands assisted -  BW 2x10

stretch


SSB split squat still quite easy, will go up to 50kg next time
Finally got around to doing Nordic curls - squat pad from Amazon on bar loaded with 110kg, band around SSB to my chest, wedge ankles under pad.
band gave a pretty hefty amount of assistance, enough that I can almost do it without using my hands.


===
16 hour fast - Broke fast before weights with 5 grapes, and a handful of  pistachio nuts

3500+ calorie burn for today, according to Fitbit Charge 3, not including weights
2900+ for Garmin Vivofit 3 - with manual entries for weights.

ate 4000+

Oh, I figured how to do "seated calf raises" at home to hit the soleus

supported bottom of pistol squat, single leg calf raises on floor or low elevation

either bodyweight using Myo-reps scheme, eventually, if more resistance is needed.
Or in my case using my Safety Squat Bar

Tuesday 7th April 2020

A little achey all over, but not too bad.
Lower left achilles insertion feels strained... dammit I thought I had healed it up but it's back...

----
morning mobility work
Mobility work pre walk, stretches post walk
---

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

Walk felt powerful and snappy

-----
18 hour fast
2900+ calorie burn according to Fitbit Charge 3 - with heart rate monitor off
2300+ for Gamin Vivofit 3

ate 2000

Sunday 5th April 2020

Feeling mildly drained.
Moderately sore, but thankfully way less than last week, especially my calves.
Mostly in calves, abs lower quads, hammies and glutes.

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morning mobility work
stretches pre and post walk
---

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

Still got that powerful feeling while walking, even after all the training yesterday, so that's a welcome change from previous weeks.

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18 hour fast
2700+ calorie burn according to Fitbit Charge 3 - with heart rate monitor off
2300+ for Gamin Vivofit 3

Plan to eat around 2000

Saturday 4th April 2020

Feeling decent, but still a little achey, so maybe another days rest would be optimal.
Legs and hips felt good when I was doing my morning warmups/mobility stuff in the bathroom after getting up.
So I had a feeling I would jump and squat well today.

Soft tissue work for lower body

bodyweight at home without shoes = 81.9kg

BBall practice session at WLC INDOOR courts -  60 mins

10 mins dribble drills, 10 mins shooting drills
then high intensity moves, shooting and layups
Lots of jumps after 40 mins, then some trick dunks on 8 feet netball rim.

Felt explosive today, jumped well.
Vertical - got my wrist 2 inches above 9 feet - highest so far, and weighing over 81kg as well. 9'9"-9'10" touch? So about 29 inch vertical
Paused vertical, wrist to 9 feet or so.
Didn't get any good running jumps in, but both wrists almost to 9 feet on 2 handed jump - highest so far as well.

Finally touched the ball on the 8 feet netball rim doing a inbetween legs dunk off a few steps  - finally some progress
I can jump high enough to do it, but timing is tough....


Back at home - Lower body - HEAVY session

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

Safety Squat Bar (Verve SSB) squat - (28kg bar+2kg) x 10, 50kg x8, 70kg x5, 85kg, x2, 95kg 2x1, 105kg x1

115kg x1 @RPE 7.5

Sub-maximal explosive squats - stopping each set when bar speed slowed, and first hint of straining - circa 50% of rep max
4+ mins rest
105kg x5, 100kg x4, 95kg x5

115kg single felt easier than last time. Felt like I could probably triple it at least. If it feels just as easy or easier next time, I will go up to 120kg for my top single.
Warmups felt easier than last time as well. Surprising considering how much jumping I did today
So my recovery with the current setup seems to be OK now, frequency/volume wise.

Should have stopped at 4 reps on the 105kg work set, a bit more strain and upper back rounding on this rep.


This group in Oly shoes - alternating sets 2 mins rest
Single leg SSB Good Morning - arms supported 30kg x5, 35kg x10 each side (1 min rest inbetween)
Wall tib raise - body at 40 degree angle - in oly shoes BWx2, 2x7 @RPE 9.5
SSB single leg calf raise - arm supported - both sides back to back - on 1 inch elevation - controlled eccentric, 70kg x3, 80kg 2x10 @RPE 9
Split leg RDL - rear leg out to side - explosive, touching plates on floor - stopping each set when bar speed slowed, and first hint of straining - circa 50% of rep max
20kg x5, 40kg x 8 each side (1 min rest inbetween)

"+" = 15 secs rest
On back, leg lowering ab move - lower back pressed against hands controlled eccentric -  BW x12 +5+5 @ RPE 8

stretch


===
16 hour fast - Broke fast before weights with 5 grapes and handful of pistachio nuts

3100+ calorie burn, according to Fitbit Charge 3 (HR monitor off), not including weights
2900+ for Garmin Vivofit 3 -  with manual foam rolling and weights calories added

Plan to eat 2300 calories

Thursday 2nd April 2020

Still moderately sore all over


Soft tissue work for whole body, less for lower body - just quick session today

bodyweight at home without shoes = 81+kg

BBall practice session at WLC outdoor courts -  71 mins

10 mins dribble drills, 10 mins shooting drills
then high intensity moves, shooting and layups
Lots of inbetween the leg layups off the dribble and small lob practise at the end

stretch

Sore and lack of energy today relatively speaking, tried a few jumps, but didn't have any spark to do them with intensity
Shoulders were achey as well

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Warmed up my upper body stuff, but felt weak, achey and unstable, so called it off.....


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12 hour fast

3500+ calorie burn - according to Fitbit Charge 3, with heart rate monitor on
2600+ for Garmin Vivofit 3

Dang Fitbit inflates calories a lot with HR monitor on during BBall!

ate 4256

Tuesday 31st March 2020

Lower body finally starting to feel ache free, but still a little bit, maybe another day of rest might do it...

Soft tissue work for lower body, and some upper

bodyweight at home without shoes = 81.3kg

BBall practice session at WLC outdoor courts - 60 mins

10 mins dribble drills, 10 mins shooting drills
then high intensity moves, shooting and layups
A few jumps, and dunks on 8 feet netball rims
A few reps of left-right and right-left jump drills.

Didn't feel that great despite the 2 days off.... actually did not feel like jumping much.
But I was getting off the ground easy enough, and got 2 decent jumps off, about the same as my current bests, but weighing a bit more.
Easy head touch on the Blacknet, been a while since I have done so, and it felt higher than before, 3 inches or so - I recall I measured it at around 8'2"


Back at home - Lower body - LIGHT session

facing down slope of garage

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

Safety Squat Bar (Verve SSB) squat - (28kg bar+2kg) x 10, 50kg x8, 70kg x5, 85kg, 2x2, 95kg x2, 105kg x1

Sub-maximal explosive squats - stopping each set when bar speed slowed, and first hint of straining - circa 50% of rep max
4+ mins rest
80kg x8 - too light
85kg x7, 85kg x6

Aiming for around 7 reps on first set, and got 8, so 80kg was too light.
Hmm so I have gotten stronger, although the warmups did not inspire much confidence.
Getting used to this new SSB now, form was good today.

I'm guessing my high catch power clean is about the same as the loads I use here.
So need to get this to 105kg, while weighing 70kg.

This group in Oly shoes - alternating sets 2 mins rest
RDL - to mid shin - hook gripped 60kg x3, 85kg explosive 2x8 @ RPE 7
Wall tib raise - body at 40 degree angle - in oly shoes BWx2, 2x6 @RPE 9
SSB single leg calf raise - arm supported - both sides back to back - on 1.5 inch elevation - controlled eccentric, 70kg x3, 80kg x8, x9 @RPE8

RDL will use the same loads as SSB, and it felt about right, a bit more strain/slower bar speed around the 8th rep.
Body lower angle on Tib raise, so harder now.
SSB calf raise, on slightly higher elevation, so greater ROM.


facing down slope of garage - shoes
SSB split squat - front foot elevated 1.5 inches - same side hand on rack oly shoes, 1min rest brtween each side - 30kg x5, 40kg x10
AB wheel rollouts - knees bent BW 2x9 @RPE 7

SSB split squat was quite easy, didn't even need support arm on right leg. Will go up to 45kg next session.


stretch


===
16 hour fast - Broke fast before weights with 5 grapes, and a handful of  pistachio nuts

3200+ calorie burn for today, according to Fitbit Charge 3, not including weights
2900+ for Garmin Vivofit 3 - with manual entries for weights.

ate 3265 calories