Adarq.org

Wednesday 29th January 2020

Hamstring and erectors still pretty sore, every else feels better, but still achey

bodyweight without shoes - 82.5kg

soft tissue work at home for whole body


BBall practice session - WLC outdoor courts - 65 mins

dribble, shooting practice, and intense dribble and moves.
A few jumps and dunks on 8 feet netball rim after 35 mins

Highest jump was an inch under the thick part of the rim, and couldn't touch head on blacknet - obviously in a fatigued state

stretched lower body


Resistance at the outdoor courts

3 level ext rotated band pull apart - to forehead, shoulder, sternum - light rogue band  - dual strands x 10 each
band curls x10 to warmup forearm tendons
Light jump stretch band, curl grip  rows x10


alternating sets - 2 mins rest
Dips - forward leaning - on corner of fence - dip shrugs BW x10, BWx2 warmup
BW explosive x12, @RPE 8.5
inverted row on stair railing - undergrip - explosive, emphasized eccentric - BW x10, x7 @RPE 8
decline bench style pushups BW x20 @ RPE 8

maintenance

Dips bothered my left shoulder, so will drop them.... the only thing that does are 45 degree pushups , pushing downwards, and lowering to sternum or lower, like a decline bench.
The only thing is that it's hard to get enough resistance....

stretch

Back at home

3 min rests
High angle rows to ribcage  barbell 20kg x10, 30kg x5,  40kg x12, x 11 @ RPE 9

2 mins rests
vertical wall slide/ab roll out with cardboard roll and band short light Rogue band, dual strand  2x10
3 angle lateral wall slide - light short Rogue band x15 each side


stretch

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15 hour fast - broke fast before session at home with a broccoli and handful of pistachios

3200+ calorie burn, not including weights
ate 2300+ calories

Monday 27th January 2020

Adductors, upper hamies still fairly sore, quads and glutes to a lesser extent.
So yeah still not recovered yet...


BBall practice session at WLC outdoor courts - 65 mins

dribble, shooting practice, high intensity moves and layups
A few jumps and dunks on 8 feet netball rims at the end

jumps still meh


back at home - Lower body

supported ATG split squat BW x10
peterson setups bW x10


Kettbell swing onto toes 24kg KB x5,  x10
done between warmup sets of SSB squats - 2 mins rest

KB swings pulling on my shoulders in a bad way, so will drop them

facing down garage slope, in socks/barefeet
Safety Squat Bar (SSB) squat - Bar (15+5kg) x 8, 40kg x8, 60kg x5, 80kg x3, 90kg x1, 100kg x1

AMRAP 105kg x6 @RPE9.5 PR!!
rest 7 mins
95kg x8 @RPE9.5
95kg x3 @RPE8

<a href="http://www.youtube.com/watch?v=5MTN76Y2IEs" target="_blank">http://www.youtube.com/watch?v=5MTN76Y2IEs</a>

105kg x6 = around 125kg e1RM and a PR by default. About 1.52x bodyweight
Upper back was rounding quite a lot, and obliques and mid back thrased like how it feels on heavy deadlifts!

I really don't like how my whole back feels on SSB at high intensities right now, so I will try and limit my sets to under 80%, 8-10 reps or sub-maximal sets
Might need to move the pad further back/lower



clean grip deadlift + RDL combo barefeet - deadlift, lowered to knee, RDL back up, then lowered under control RDL style back to floor -

Warmed up with 60kg and it felt so hard, with my back and core trashed by SSB squats, that I bailed out....

Single leg RDL - arm supported- load on working side - 24kg Kettblebell x15, x15+5

This group in Oly shoes - alternating sets 2 mins rest
Wall tib raise - body at 45 degree angle - in oly shoes BW 2x12, x11 @RPE 9
SSB single leg calf raise - single arm supported on opposite side - both sides back to back - on 1 inch elevation - controlled eccentric, 62.5kg x15, x13 @RPE9

Flat shoes -  - alternating sets 2 mins res
SSB Lateral squat - BW x10, cossack squat with 5kg plate
Dip shrugs x15
Dip hold bent knee leg raise x15
Standing pushups on dip bars x15
Inverted row on dip bar- neutral grip x15
Single leg Bent knee leg raise - ISO x 20secs
3 way band shoulder mobilization - medium purple jump stretch band - each of 6 positions x four 3 sec holds


stretch


===

16 hour fast - Broke fast just before weights with a small amount of shredded raw carrots and beetroot, plus 12 or so pistachios nuts

3200 calorie burn for today, not including weights
ate 2800 calories

Sunday 26th January 2020

Pretty achey all around

Lots of waking today, shopping etc

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thoracic mobility work

stretches

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50 min walk/hike
mid way through walk
backward walking up a 20-30 degree sloped path x 2+ mins


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20 hour fast
2900 calorie burn

plan to eat 2000 calories

Saturday 25th January 2020

Whole lower body still sore, especially my right hamstring

bodyweight without shoes - 81.3kg

soft tissue work at home for whole body


BBall practice session - WLC outdoor courts - 55 mins

dribble, shooting practice, and intense dribble and moves.
A few jumps and dunks on 8 feet netball rim

5x25m backwards running intervals at 75% on court - 10 secs rest

stretched lower body


jumps still low as expected, but otherwise feeling quite zippy.

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locked my car keys in the car boot! 
45 min walk to my cousin to use phone to geta ride and spare key....

skipped upper body stuff as a result, oh well I did burn another 400 calories.... 


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20 hour fast

3100 calorie burn
plan to eat 2200 calories

Wednesday 23rd January 2020

Adductors still really sore

skipped most of my soft tissue work today - didn't have timr

bodyweight without shoes -  not sure, but I weighed 80.9kg before I got in the shower, 80.3kg without clothes - which is a big drop!


fasted

BBall practice session at NS outdoor courts - 53 mins

dribble, shooting practice, high intensity moves and layups
A few jumps at the end

Went to a different court from my usual place- stinking hot day, but this place has some tall trees, so practised in the shade
Jumps better than the last time I was here a few months ago by about 3 inches for all jump types, but lower than my current bests.


back at home - Lower body

supported ATG split squat BW x10
peterson setups bW x10


Kettbell swing onto toes 24kg KB x5,  2x10
done between warmup sets of SSB squats - 2 mins rest

facing down garage slope, in socks/barefeet
Safety Squat Bar (SSB) squat - Bar (15+5kg) x 8, 40kg x10, 60kg x7, 80kg x3, 90kg x2, 100kg x2

65% of e1RM - 3 mins rests - explosive - 85kg 2x7, 2x6 @RPE8

Nice, 100kg in warmups felt so much easier than last time - last week, felt like a 3RM, today, maybe a 6-8RM

Moved the SSB pad/bar further down my back to my usual high bar squat position, as opposed to right up on the neck last week...
The camber of the bar still centres the load in front of the body, so it feels like a hybrid front/high bar squat with some GM thrown in.
Now the SSB no longer feels like it's going to snap my lower back!
Much less knee stress as well, no knee complaints today.
But does work my mid back and lower traps much harder, plus abs and obliques feel more activated as well

Set 1 of worksets
So I'm still tilting the bar to my left at the bottom, and with an SSB it can't be due to my tighter left shoulder - my body must just be leaning asymmetrically...

<a href="http://www.youtube.com/watch?v=6CuVXLFla6w" target="_blank">http://www.youtube.com/watch?v=6CuVXLFla6w</a>


clean grip deadlift + RDL combo barefeet - deadlift, lowered to knee, RDL back up, then lowered under control RDL style back to floor - 95kg x 5 combos -  3 reps normal, 2 reps hooked grip

Felt hard again after the SSB squats

This group in Oly shoes
Wall tib raise - body at 45 degree angle - in oly shoes BW 2x10 @RPE 8.5
SSB single leg calf raise - single arm supported on opposite side - on 1 inch elevation - controlled eccentric, 60kg x13, x12 @RPE9

Flat shoes
Standing single leg raise - light Jumpstretch band - explosive - straight legs x15 @RPE 9
SSB Lateral squat - BW x10, cossack squat with 5kg plate, 30kg x5, 40kg x 8 @RPE 8.5 each side, continuous

tried -
ab roll outs with a loosened spin lock dumbbell - meh
semi standing push ups on my rack bar dip handles, felt good nice stretch in the pecs, and no shoulder pain, but really loud clicks in my elbows... might ad it in on upper day
dip shrugs, and then with legs raised up straight/bent - quite hard...

stretch


Abs feel hit hard today.

I received my Timer from Ebay today, and put it to good use.
Has a big LED display - shows Time, stopwatch, countdown/up, interval timing and tabata
Stuck it up on one side of the garage
Uses a remote to do all functions - pretty sweet, so now I can stop using my stopwatch to time my rests.
So I noticed I spend a large chunk of my training time setting up stuff...


===

15 hour fast - Broke fast just before weights with a handful of cherries, 3 macadamias and 12 pistachios

3400 calorie burn for today, not including weights
plan to eat 2500 calories

Tuesday 21st January 2020

Still beat up in my whole lower body and erectors

bodyweight without shoes - 81.9kg

soft tissue work at home for whole body


BBall practice session - WLC outdoor courts - 60 mins

dribble, shooting practice, and intense dribble and moves.
A few jumps and dunks on 8 feet netball rim

Average session

stretched lower body

Resistance at the outdoor courts

3 level ext rotated band pull apart - to forehead, shoulder, sternum - light rogue band  - dual strands x 10 each
band curls x10 to warmup forearm tendons
Light jump stretch band, curl grip  rows x10

3 Way Shoulder Mobilization - medium/purple jump stretch band

<a href="http://www.youtube.com/watch?v=z2m5ryF54Ho" target="_blank">http://www.youtube.com/watch?v=z2m5ryF54Ho</a>

alternating sets - 2 mins rest
Dips - forward leaning - on corner of fence - dip shrugs BW x10, BWx2 warmup
BW explosive x12, x10 @RPE 8.5 on last set
inverted row on stair railing - undergrip - explosive - BW 2x8 @RPE 8

maintenance
dropped off fast today on dips, as first set was sub-maximal


stretch

Back at home

2-3 min rests
High angle rows to ribcage Band x10, 12kg dumbell  x5, barbell 20kg x10,  40kg 2x10 @ RPE8.5
vertical wall slide/ab roll out with cardboard roll and band short light Rogue band, dual strand  2x10

straight arm plank and abduction with free arm - 1.25kg x12
too light and my left shoulder did not like...

Horizontal Band Fly - light jumpstretch band 2x10

<a href="http://www.youtube.com/watch?v=NrU9zKc4uoA" target="_blank">http://www.youtube.com/watch?v=NrU9zKc4uoA</a>


stretch

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14 hour fast - broke fast beforesession at home with 3 cherries, and nuts

3000 calorie burn, not including weights
plan to eat 2100 calories

Monday 20th January 2020

Mild drained feeling
Sore calves, erectors, quads, glutes and adductors
Upper body is a little sore as well...Still don't know why my calves get so sore

----

various thoracic mobility work

stretches

---

63  min walk/hike
mid way through walk
backward walking up a 20-30 degree sloped path x 2+ mins

---
27 hour fast
2700+ calorie burn

plan to eat 1800-2000 calories