Adarq.org

Saturday 11th January 2020

soft tissue work and release session at home, lower body

Dang bodyweight was low today, even after a late spaghetti meal before sleep
bodyweight without shoes -  82.8 kg

fasted

BBall practice session at WLC outdoor courts - 50 mins


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

No energy today, only did 3 jumps, wasn't feeling it.
Maybe due big drop in bodyweight

Not too many jumps, but I did shoot a lot of 3s today, which has some jumping


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back at home - Lower body

supported ATG split squat BW x10

facing down garage slope, in socks/barefeet

Front squat - Bar x8, 40kg x5, 60kg x5

Safety Squat Bar (SSB) squat - Bar x 8, 40kg x5, 60kg x5, 80kg x2, 90kg x2, 100kg x2

65% of e1RM - 3 mins rests - explosive - 82.5kg 3x7, 3x6

Eee - was supposed to do 4 sets, must have enjoyed myself too much and then realized I did 6 sets when I checked the videos..... 
Oh well, I got dial my form in on the new Safety squat bar.
Last week, and today on the warmup sets, I was feeling it a lot in my whole back and upper hammies, and thought this was not right!
So I sat straight down, trying to keep as upright as I could, and boom, it felt proper... way more quad stress now, especially the VMO, and way less back stress.
In fact I felt it in my quads way better than even front squats, yet no knee discomfort and any bad strains...
Also seems to tax my ankle mobility less than other squats

Now I think the SSB maybe the best overall strength exercise for jumping.
Your upper body is relatively relaxed as well compared to any other squat type or the trap bar deadlift.
Hits quads hard, without the upper body discomfort and limitations of the front squat, and way less shear on the knees.
Form feels way more natural, just sit down and stand back up, compared to any other squat form for me.

revised form on third set - subtle but such a big change in feel!
<a href="http://www.youtube.com/watch?v=Or9yw1h68Hs" target="_blank">http://www.youtube.com/watch?v=Or9yw1h68Hs</a>


Kettbell swing onto toes 10kg plate x7, 24kg KB 2x10
clean grip deadlift + RDL combo barefeet - deadlift, lowered to knee, RDL back up, then lowered under control RDL style back to floor - 105kg x 5 combos -  3 reps normal, 3 reps hooked grip

Rotating between each exercise - 2 mins rest

This group in Oly shoes
SSB Good morning onto toes 40kgx5, 50kg x10
Wall tib raise - body at 45 degree angle - in oly shoes BW x11, x10 @RPE 9
SSB single leg calf raise - on 1 inch elevation - controlled eccentric, 60kg x11

Flat shoes
Standing single leg raise - light Jumpstretch band - explosive - straight legs x12 @RPE 8.5
SSB Lateral squat - BW x10, 42.5kg x 7 @RPE 8 each side, continuous
SSB ATG split squat - front foot elevated 5 inches 42.5kg x10 each side

stretch

The pads on my SSB bar still bother my left shoulder and don't hug the body enough.
Gonna sell this one and buy the Verve Fitness, EliteFTS SS Yoke clone bar.
I didn't want to wait till end of January when the come back in stock so got this Iron Edge bar to hold me over....

The pad is way beefier than mine


===

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

3100 calorie burn for today, not including weights
plan to eat 2200 calories

Friday 9th January 2020

A bit beat up in my lower body today from yesterday, while upper body is barely touched...
Both my ankles feel it - my left frontal side feels inflamed like a mild sprain....
I think the head touch jumps may have caused with the odd landings, I did quite a few of them yesterday.

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


---
19 hour fast
2500 calorie burn

plan to eat 1900 calories

Wooo weighed 82.5kg straight out of bed this morning!

very nice article

https://www.precisionmovement.coach/subacromial-bursitis/

hehe yeah. on the good side is that it seems like you don't have a chunky bone structure evidenced by your wrist and lower calf width. i know the people that have elephant legs have a harder time getting elevation.

im like that too which helps a lot imo. large bones are not good for speed and explosiveness. just look at yao ming lol.

I was like a twig in my teens, but my dad is more bulky with naturally big quads and calves (shorter, but has bigger wrists and hands than me), so I have a bit of that, but with skinny upper body - it's like my upper and lower are from two different people 
I look more bulky when I get fat, but I should look pretty slim when I'm lean.

My grandfather - I have some of his genes   
Tall dude is the centre of his BBall team, I think he was close to 7 feet

Tuesday 7th January 2019

soft tissue work and release session at home, lower body and pec minor/subscapularus

bodyweight without shoes -  84.1 kg

fasted

BBall practice session at WLC outdoor courts - 50 mins


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

Ehhh hops still down, can't get to rim like last week.
Maybe effects of diet.


---
back at home - Lower body

supported ATG split squat BW x10

facing down garage slope, in socks/barefeet

Safety Bar squat - Bar x 8, 40kg x5, 50kg x 5, 60kg x5, 80kg x3, 90kg x2, 100kg x2, 105kg x1

110kg x3 @RPE10

75% of e1RM - 3 mins rests - explosive - 90kg 4x4
rest 5 mins
AMRAP 90kg x10 @ RPE9.5  - major back rounding

The Iron Edge SSB weighs 15kg, so had to slap on an extra 5kg every weight change... might grab a set of 5kg to leave on the bar...

Iron Edge SSB is sure harder than high bar squats, last week after an hour of BBall and jumps, I did 110kg x6 @RPE9 bare foot
Today, in the same conditions, SSB 110kg x3 and back was rounding pretty bad on third rep, 4th might have been iffy
Although easier than front squats, doubt I can FS 110kg x3 right now, I think that's my 1RM
High bar squat is about 140kg, and SSB is around 120-125kg today, but should get better with more practise and lat tightness.
So about 11% weaker.

The SSB was harder, but way more comfortable and fun than high bar squats.
Didn't get that scary heavy feeling of the weight on me was I ramped up the weights like with a straight bar
Also less stress on the knees somehow, even though I was way more upright, and with the quads activated fairly well....
Brutal on the whole back though, even the posterior chain. The bar tries to round you over as you tire.

The handles are quite long, I had to cue my self to flare my elbows to avoid smacking them into my knees - next time I will flare and pull on the handles to tighten up my back/lats

Talk about major back and posterior chain smackage, gonna be super sore tomorrow!

Kettbell swing onto toes 10kg plate x7, 24kg KB 2x10
clean grip deadlift + RDL combo barefeet - deadlift, lowered to knee, RDL back up, then lowered under control RDL style back to floor - 105kg x 6 combos -  3 reps normal, 3 reps hooked grip

Rotating between each exercise - 1.5+ mins rest
This group in Oly shoes
SSB Good morning onto toes 40kgx5, 50kg x5, 60kg x10
Wall tib raise - body at 45 degree angle - in oly shoes BW x11, x10 @RPE 10
SSB single leg calf raise - on 1 inch elevation - controlled eccentric, 60kg x10


Standing single leg raise - light Jumpstretch band - explosive - straight legs x15 @RPE 8.5
Lateral squat - BW x10, 35kg bar x 10 @RPE 8 each side, continuous
ATG split squat - front foot elevated 5 inches -  barbell 20kg x8, 30kg x10 each side back to back
ATG Cossack squat - 5kg plate in front  x10, each side, continuous

stretch

The SSB padding felt OK, but a bit jiggly and and the handle width pressed down on where my traps attach to the bone, so I have red marks there.
About in line with my outer pecs... thicker pads would have made the weight a bit more on the meat of my traps.
Had a bit of slight left shoulder pain as a result, but it felt better as the workout wore on.
Hands free mode was ok, but not that stable for me, and the bar swayed a bit on split squats due to the padding not hugging you much.
So I think the Verve bar is way better here, a clone of the EliteFTS SS Yoke bar.

IE SSB felt great on GMs, none of that scary strain on the lower back, just the good stuff.
Very nice on calf raises and lateral squats - I mean try and load 60kg on a dumbbell for single leg calf raises!
Wobbly on split squats as you can see in the video below

SSB seems to improve my squat form - when I did ATG cossack squats at the end it was so easy and form was spot on compared to last week

Montage of some things I did today

<a href="http://www.youtube.com/watch?v=ng0dDgs-U8Q" target="_blank">http://www.youtube.com/watch?v=ng0dDgs-U8Q</a>

===

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

3000 calorie burn for today, not including weights
ate 2400 calories

Monday 6th January 2020

Not drained - good - but legs, hips and erectors quite sore

band pull apart star drill - low tension x10 reps each of the 3 axis directions
band dislocates 1x20
dislocate broom stick stretch x 1+min
soft tissue work on subscapularis and pec minor
various thoracic mobility work

stretches

59 min walk/hike

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


---
19 hour fast
2600 calorie burn

plan to eat 1800 calories

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Got my Safety Squat Bar pads today - they were sent separately.... hope I get the bar tomorrow, before my weights session

Poor asians like us. Have to be a semi pro just to touch rim....

It's only because I have short arms for my height, or a long neck.. 
My old asian boss about the same height as me has 4 inches longer reach
And I recall the personal trainer at my old gym, was about 5'6" or so, quite a bit shorter than me, and his reach was 4-5 inches long than mine   

On the other hand short arms made me a good bencher for my weight back in my early 20s, already was benching 100kg for 6+ slow HIT reps, at 69-71kg bodyweight after less than a year of training, estimated 1RM back then was probably already near 2xBW... not that I care for benching anymore, not with my banged up left shoulder 

You just deal with the cards your dealt

There are some natural born Asian freaks out there though
This guy is 5'7"... for me to do the same I would need to jump over 46 inches... 40 to put wrist on rim, +3 for 2 hands, +3 for ball in hands

<a href="http://www.youtube.com/watch?v=OYdcL2zsQcI" target="_blank">http://www.youtube.com/watch?v=OYdcL2zsQcI</a>

Saturday 4th January 2020

Mild drained feeling.
Sore calves and erectors, but not too bad overall.
Seems to be way less beatup on these lower rep squat days compared to the last workout where I do 5 sets of 7-6 reps at 65% of e1RM, even though there is still a bit rep buffer from failure.
Right hammie feels ok, at least with everyday activities.


soft tissue work on subscapularis
various thoracic mobility work

stretches

60 min walk/hike

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


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21 hour fast
2500+ calorie burn

plan to eat 2000 calories