Adarq.org

Sunday 22nd December 2019

Week 18
Height - 5'8.5"
weighed - 84.5kg(-1.3 ) 186.3lbs
waist - 34 inches (-3/8)
hip = 40 (-0.25)
upper thigh = 25.25  (-0.25)

Tanita scale bodyfat% = 21.5 (-0.7)

Total loss so far - weight  18.6kg 41lbs  Waist 8 7/8 inches  BF% Tanita 10.8%

Lost a bit this week, but not as much as the numbers would suggest.
I'm going back to my deficit I was using a few weeks back and get my fat loss to 1kg a week.
Too slow right now... need to get down to 79kg and sub 32 inch waist sooner than later.
I'm OK with taking a hit to jump and training for a month or so, during this time.

My metabolism looks to be running 300-400 calories slower than normal, so will need around 1500 deficit per day to get there.

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Still feel beat up
Glutes, feet and ankles the most
Down to bad sleep most likely

It's also far easier to get leaner, than it is to get bigger.... but also very easy to get fat

Saturday 21st December 2019

feel beat up, achey knees....
Under 7 hours sleep the past few days, and I can feel a difference in recovery.

fasted
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various thoracic mobility work
stretches

55 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
2700 calorie burn

plan to eat 1700 calories

Friday 20th December 2019

Still sore all over, even my upper body, from last session, and I feel like I haven't quite recovered yet


fasted

bodyweight without shoes - 84.7kg

soft tissue work at home for whole body


BBall practice session - WLC outdoor courts - 76 mins

band pull apart star drill - low tension x8 reps each direction
band dislocates x 20

dribble, shooting practice, and intense dribble and moves.
30 mins worth of jumps and  jump technique practise

Just Ok session. Hops about the same as current bests, but vertical is probably down, although I didn't test it.
Still recovering from last session.
Finally hitting some 3s
The arc is so high, and the shot feels like I'm throwing a tennis ball, ie my overall strength/power has improved pretty noticeably over the last few weeks.


Resistance at the outdoor courts

3 level ext rotated band pull apart - to forehead, shoulder, sternum   low tension x 10 each

+ = 30secs rest
Dips - forward leaning - on corner of fence - dip shrugs BW x10, BWx1 warmup
BW explosive 3x8 @RPE 8.5 on last set

alternating sets - 2 mins rest
Pushups - feet elevated 20 inches - 6 inch hand width - explosive - BW 2x8 @RPE 8
inverted row on stair railing - undergrip - explosive - BW x14 @RPE 9, 2x6

gained a couple of reps since the last time I repped out inverted rows, granted I am also losing weight, but the fact I am not regressing speaks of the anti-catabolic nature of fasting despite a fairly decent calorie deficit.


Back at home

High angle single arm rows to ribcage - elbow out - 12kg x8, 22kg dumbbell x 5
27kg Dumbbell - slight pause and explosive - x8 +4+3 @RPE8

1) band row to sternum, ext rotation into overhead press - lightest band, single band x10
2) Ext rotated band pull apart into snatch grip front raise - lightest band, double band x10
3) W pull apart - lightest band, single band x 10

One arm loaded carries - 24kg kettlebell x 70 secs walk to front yard, then backwards walk to start
moved these to upper day, as they do tax my upper body quite a bit.

stretch
Admired my faint roadmap of veins on my forearms and lower biceps while stretching
A few weeks back, you could see a bit of vein at the bottom of the bicep.

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20 hour fast

3400 calorie burn
plan to eat 2200 calories

weighed 83.5kg before I got in the shower, and that's with 1.5 litres of fluid during training

I used to jump in the relaxed manner back when I didn't push my penultimate steps

But when you want the fastest and longest penultimate step, you can't really be relaxed
For 2 legged jumps I mean.

I really don't feel relaxed on my current highest jumps for this reason 

Thursday 19th December 2019

pretty achey all over - damn calves and glutes are pretty sore!
Glutes I can understand, but calves? WTF
Most sore I've been in a while.
Felt much better after the walk and dinner.

went on a big spending spree on big/long/baggy BBall shorts from Under Armour (well it gets baggy when you up size to XL/2XL  ) , And1 and stuff on Aliexpress 


fasted
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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
various thoracic mobility work

stretches

45 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
3000 calorie burn

plan to eat 2000 calories

Wednesday 18th December 2019

soft tissue work and release session at home
Banded ankle work at home

Really sore left piriformis - used a massage ball on it against the wall, and found both side of my glutes pretty darn painful!


bodyweight without shoes -  84.9 kg

fasted

BBall practice session at WLC outdoor courts - 60 mins

band pull apart star drill - 10 reps each axis
band dislocates x15

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

Another low'ish energy session pre lower body again, but at least my vertical is back up

Finally got clean dribble windmills off L-R and R-L (double pump on this plant) plants on the 8 feet netball rims, but I can get  the middle of my tricep to the rim.... 
Also 2 handed windmill no longer hurts my left shoulder, and similar moves with the arms when doing Euro Step layups


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back at home - Lower body


supported ATG split squat BW x10

facing down garage slope, in oly shoes

rotating sets between the squats
front squat Bar x5

High bar squat - Bar x 8, 40kg x5+1 hold at bottom for 5 deep breaths, 60kg x5, 80kg x2, 90kg x2, 100kg x2

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

Really happy with my form today, comfortable weight, plus sub-maximal sets with decent amount of reps, got it dialed right in.
Bar speed started to slow a bit after second set so dropped to 6 reps, and the 6th rep on the last set was also starting to slow down.
This is about 15RM weight, so well under rep max, but relatively high volume of fast moving concentrics to selectively hypertrophy the largest and fastest muscle fibers, while leaving the slower ones untrained - in theory anyway
And better for recovery


Kettbell swing onto toes 24kg x7, x12
clean grip deadlift + RDL combo in oly shoes - deadlift, lowered to knee, RDL back up, then lowered under control RDL style back to floor - 100kg x 5 combos -  3 reps normal, 3 reps hooked grip
Good morning onto toes 40kgx5,  60kg x10
front squat support - walkout and 1/8 squat pulses 40kg x5, 60kg x5, 80kg x5, 100kg x10

Deadlift+RDL combo was hard, even dropping back down to 100kg this session. Probably fatigue from squats.


Rotating between each exercise - 1.5+ mins rest
+ = 30secs rest
Peterson step ups - leaning forward a bit to activate glutes - barbell -  5 inch +60kg 2x15, 2.5 inch x15 (left leg only)
Wall tib raise - body at 45 degree angle - in oly shoes BW x7 @RPE 9, flat shoes x 19 @ RPE10
single leg calf raise - on 1 inch elevation - 22kg 2x15
Bulgarian split squat - front leg elevated 2.5 inches, rear leg on 15 inch box, single arm on opposite side of working leg +22kg x9
I forgot to try my dip belt for loading...

Standing single leg raise - lightest band I have - explosive - straight legs x12 @RPE 8 +4+4
Lateral squat - BW x10, 10kg bar x 10 each side, continuous


stretch


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3300 calorie burn for today, not including weights

ate 2300 calories

Another option for high bar squats, Manta Ray squat attachment, but TBH you could just wrap a towel around the bar and get the same effect, with the bar sitting higher on the body