Adarq.org

Sunday 19th January 2020

Week 22
Height - 5'8.5"
weighed - 81.9kg(-0.6) 180.6lbs
waist - 33 1/8 inches (-0.25)
hip = 39.25(-0.25)
upper thigh = 24 7/8 (-1/8)
Right calf = 15.5 (-1/8)
Neck = 15.5 (-1/8)
Wrist = 6.5

Tanita scale bodyfat% = 20.2 (-0.3)

Total loss so far - weight  21.2kg 46.7lbs  Waist 9.75 inches  BF% Tanita 12.1%

Holding a lot of water today - weighed less, smaller waist and lower BF% the last 2 days....
Still lower than last week though

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Still not all that fresh feeling despite the last few days of not doing much.
At least I am less sore, but still some aches in my posterior chain.

Saturday 18th January 2020

Damn glutes, hammies, and adductors still pretty sore....

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Just a rest day of sorts
But I did my usual mobility stuff when I wake up, in the bathroom before I get ready
Just noticed it more as I get leaner.

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Raining, but lots of walking in the city, looking at shops etc
Notice on the train to the city, that my VMOs have blown up in size quite a bit!

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17 hour fast
2800 calorie burn

plan to eat 2200 calories

Thursday 16th January 2020

Mild drained feeling.
Really sore feet and calves, followed by erectors, hamstrings and quads.
Abs feel nailed as well, but not actually sore. SSB squats do hit the abs hard

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band pull apart star drill - low tension x10 reps each of the 3 axis directions
band dislocates with light rogue band 1x20
light jumpstretch band dislocate stretch x 1+min

various thoracic mobility work
3 Way light jump stretchband Shoulder Mobilization
Overhead Wall Rollout with foam roller x 15
Horizontal light jumpstretch Band Fly x10

stretches for lower body

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60  min walk/hike

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


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19 hour fast
2500 calorie burn

plan to eat 1800 calories

Wednesday 15th January 2020

hamstrings and erectors still pretty sore

soft tissue work and release session at home, lower body

bodyweight without shoes -  82.9 kg

fasted

BBall practice session at WLC outdoor courts - 60 mins

dribble, shooting practice, high intensity moves and layups
Jumps and dunks on 8 feet netball rim at the end

Average session, and no hops, but did get back to a 8'3" head touch jump
Worked on my inbetween the legs layup today, then hopefully into a dunk on the 8 feet netball rims

back at home - Lower body

supported ATG split squat BW x10

facing down garage slope, in socks/barefeet
Safety Squat Bar (SSB) squat - Bar (15kg) x 8, 35kg x5, 55kg x5, 80kg x3, 90kg x2, 100kg x2

70% of e1RM - 3 mins rests - explosive - 90kg 3x5, 3x4 @RPE8

Tried to stay upright, but damn SSB squats today brutalised my whole back, and upper hamstrings.
While also exerting extreme stress on my quads right around the knee, without also putting shear on the knee.
Yeah, pretty much felt like a front squat and good morning all in one, with a slight twist!

Needless to say my posterior chain was smoked after these sets.
I can see why people say the SSB blows up your deadlifts.
I reckon by the time I get to a 180kg SSB, my erectors and thoracic muscles are gonna be huge

Also got some new sandwich style J hooks for my rack - made things much easier unracking and reracking the thick SSB.
Rated for 1200kg, so quite an upgrade from my old 200kg originals


Kettbell swing onto toes 10kg plate x7, 24kg KB x10
clean grip deadlift + RDL combo barefeet - deadlift, lowered to knee, RDL back up, then lowered under control RDL style back to floor - 90kg x 6 combos -  3 reps normal, 3 reps hooked grip

Rotating between each exercise - 2 mins rest

This group in Oly shoes
Wall tib raise - body at 45 degree angle - in oly shoes BW x13, x13 @RPE 9
SSB single leg calf raise - single arm supported on opposite side - on 1 inch elevation - controlled eccentric, 60kg x12 @RPE9

Flat shoes
Standing single leg raise - light Jumpstretch band - explosive - straight legs x16 @RPE 9
SSB Lateral squat - BW x10, cossack squat with 5kg plate, 30kg x5, 40kg x 7 @RPE 8 each side, continuous
SSB peterson step up - front foot elevated 5 inches - arm supported 40kg x6, 60kg x15 each side

stretch

Dropped a set of KB swings, dropped Good mornings and dropped weight on deadlift/RDl combo from 105kg to 90kg due to SSB smoking my posterior chain!
This did finally get my workout down to 2 hours

SSB lateral squat felt great today - felt deep, solid and stable.
This is my Bulgarian split squat style unlateral move - feels pretty much the same, except way more stable, easier to setup and doesn't hurt the rear leg. 
Improves flexibility and 50% less sets!
Good for agility strength base, and wide stance dribbling moves, plus with a running jump you plant sideways so this has to help some.

Added back in Peterson setups, but now with the SSB , and hand support for stability. Felt great. 60kg was very easy due to the stability, will go up to 75-80kg next time.


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16 hour fast - Broke fast just before weights with a handful of cherries, 3 macadamias and 10 pistachios

3200 calorie burn for today, not including weights
plan to eat 2300 calories

Tuesday 14th January 2020

Calves and feet pretty sore from yesterday - was landing from my jumps, on the balls of my feet without much knee bend


sore tissue work on feet, pecs, calves, glutes and outer quads.

broom stick dislocate stretch x 1+min

various thoracic mobility work

stretches

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


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19 hour fast
2500 calorie burn

plan to eat 1600 calories

Monday 13th January 2020

Legs and posterior chain still beat up from last session

bodyweight without shoes - 83.5kg

soft tissue work at home for whole body


BBall practice session - WLC outdoor courts - 72 mins

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

No hops today as expected - fatigue and diet


stretch


Back at home

3 mins rest
vertical wall slide with foam roller and band short light Iron Edge band  3x10
3 axis lateral wall slide for cuffs short Rogue light band - controlled, dual strand x10 each axis/side

Skipped most of my upper body stuff, wasn't in the mood, plus it will help recovery


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18 hour fast - broke fast before resistance at home with 2 cherries, and nuts

2900+ calorie burn, not including weights
ate 2200 calories

Sunday 12th January 2020

started to feel better by late afternoon

band pull apart star drill - low tension x10 reps each of the 3 axis directions
band dislocates withlight rogue band 1x20
light jumpstretch band dislocate stretch x 1+min

various thoracic mobility work
light jumpstretch band stretch on each arm from behind - pec, pec minor, subscap, lats etc

stretches for lower body

60  min walk/hike

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


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19 hour fast
2500 calorie burn

plan to eat 1900 calories

Whats the cliff notes? Is it saying that strength is still the key but reactivity matters a lot too ?

cliff notes are above, but if you download the actual PDF it's actually easier to understand.....

for jumping, strength to weight ratio, but also being able to move at the highest velocity while jumping.
So strength helps you to move faster as your body is lighter to throw around.
Then moving light objects at fast speeds - like kettle swings, med ball throws and power snatches. IMO jump squats are still too heavy, as your moving your BW + weight, so it's slower than actual jumping.
Maybe band lightened jumps would help

For agility strength to weight ratio and RFD, ie how fast you can turn on your muscles, and how fast they reach peak force

Short speed - strength to weight ratio and max power your muscles can put out in one event, regardless of load/speed