Adarq.org

Thursday 28th November 2019

soft tissue work and release session at home

Banded ankle work at home

bodyweight without shoes -  87 kg

fasted

BBall practice session - 49 mins
dribble, shooting practice, intense moves and layups
max effort jumps after 35 mins

Hmm my approach jump improved by 1.5 inches since I was last on this rim
While my vertical regressed 2 inches 
Biggest gap between the two ever, but due to better technique, really focusing on penultimate step - about 5 inch difference today.
But will likely go back to normal soon...


Resistance at the outdoor courts

banded elbow wall walk x 40 secs

+ = 30secs rest
Dips - forward leaning - on corner of fence - BW x 10 @RPE 8 , x6

alternating sets - 1.5 mins rest
pushups - feet elevated 20 inches - 6 inch hand width - explosive - BW x7 @RPE 8, x6
inverted row on stair railing - undergrip - BW x12 @REP 9 , x5
bent leg variant x10 @RPE 9, x6

Finally got over 10 reps on inverted rows!

---
back at home

facing down garage slope, in oly shoes

supported ATG split squat BW x10

rotating sets between the squats
front squat first rep paused - 40kg x3

High bar squat all paused - 40kg x3+1 hold at bottom for 10 deep breaths, 60kg x5, 80kg x2 ( second rep regular)
normal reps - 100kg x 1

70% of e1RM - 3 mins rests - explosive - 85kg 3x5
5 mins rest - AMRAP 85kg x 13 @ RPE 9.5

Dropped all the heavier front squat sets as it keeps botheirng my mid right back...
Tweaked my backsquat to reverse when my calves hit my hamstrings instead of bottoming out and relaxing a bit... woah felt so much better.
85kg x13 -  that came out of nowhere!  Puts my 1eRM around 128kg, 282lbs


Kettbell swing onto toes 24kg x12
clean grip deadlift + RDL combo - 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
Good morning onto toes 50kg x12
front squat support 100kg x 40 secs


Rotating between each exercise - 1+ mins rest
+ = 30secs rest
single leg kneeling deadlift 24kg x 12
single leg calf raise - +12kg  x15@RPE 8 +5+5+5
Wall tib raise - body at 45 degree angle - BW x15 @RPE 8 +5+5+5
Standing single leg raise - lightest band I have - (straight legs x12 + bent leg x 12 )
Peterson step ups - leaning forward a bit to activate glutes - barbell -  5 inch +30kg 2x20
high angle single arm row, elbow out 24kg kettlebell - x12@RPE 8 +4+4+4
face pull into external rotated overhead press -  lightest band I have - 2x12

leg lowering ab move - lower back pressed into floor - controlled - BW x9
One arm loaded carries 24kg kettlebell x 60 secs walk around front yards, each side

released upper traps on loaded bar

stretch

-----
Cut session time down to 2hours 8mins,  will cut it down some more


===

3700+ calorie burn for today, not including weights

ate 2200 calories

So I'm going to dial down the walking/calorie burn and start eating more to reduce deficit to the 1100 calorie mark or so
To reduce the weight drop to about 1kg per week as I'm not actually losing anymore fat when I have larger deficits

Better for recovery, training gains and keep me fresher - gain more muscle!


Tuesday 26th November 2019

fasted


BBall practice session - 78 mins

dribble, shooting practice,  and intense dribble and moves.
A few jumps at the end


stretch

---

18 hour fast
3300 calorie burn

ate 2200

Monday 25th November 2019

Less sore than usual, not much of a drained feeling - mostly in my lower back and shoulders. Mid right back still cranky...
Right frontal foot still has the pin and needles feeling

fasted

----

more shoulder and thoracic mobility work
lat/pec stretches etc

----

65 min walk/hike

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

stretches

---

18 hour fast
2700+ calorie burn

ate 1900 calories

Sunday 24th November 2019

soft tissue work and release session at home

Banded ankle work at home

bodyweight without shoes -  86.3 kg

fasted

BBall practice session - 65 mins
dribble, shooting practice, intense moves and layups
lots of max effort approach jumps after 40 mins

Went to a different outdoor court and made use of my Blacknet
Measured the rim, and could only touch 9'4" or so today.
Oh well got lots of jump practice in, dialing how to get max height of the day fairly consistently without much drop off


Resistance at the outdoor courts

banded elbow wall walk x 40 secs

+ = 30secs rest
Dips - forward leaning - on corner of fence - BW x 7 @RPE 8 +3+3

alternating sets - 1.5 mins rest
pushups - feet elevated 20 inches - 6 inch hand width - BW x10 @RPE 7 +4+4
inverted row on playground railing - undergrip - BW x15 @REP 8 +4+4+4

different and more slippery railing made dips harder
rail for inverted rows was higher than the other court so easier.

---
back at home

facing down garage slope, in oly shoes

supported ATG split squat BW x10

rotating sets between the squats
front squat first rep paused - 40kg x3 , 60kg x3, 65kg x3

High bar squat all paused - 40kg x2 hold at bottom for 10 deep breaths each rep, 60kg x5, 80kg x2 ( second rep regular)
normal reps - 100kg x 1, 110kg x1

80% of e1RM - 3 mins rests - explosive - 100kg 2x3
5 mins rest - AMRAP 100kg x 5 @ RPE 9

Was looking to hit 7-8 reps on AMRAP set, but all squats felt much harder today.. I think I fatigued myself by jumping too much today.
Form was good though, getting better each session from all the stretching and thoracic work


Kettbell swing onto toes 24kg x10
clean grip deadlift + RDL combo - 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
Good morning onto toes 50kg x10
front squat support 100kg x 30 secs


Rotating between each exercise - 1+ mins rest
+ = 30secs rest
single leg kneeling deadlift 24kg x 12
single leg calf raise - +12kg  x10@RPE 8 +4+4+4
Wall tib raise - body at 45 degree angle - BW x15 @RPE 8 +4+4+4
Standing single leg raise - lightest band I have - (straight legs x15 + bent leg x 10 )
Peterson step ups - barbell -  5 inch +20kg 2x25
high angle single arm row, elbow out 24kg kettlebell - x12@RPE 8 +4+4+4
face pull into external rotated overhead press -  lightest band I have - 2x12

leg lowering ab move - lower back pressed into floor - controlled - BW x8
One arm loaded carries 24kg kettlebell x 65 secs walk around front yards, each side

released upper traps on loaded bar

stretch

-----
Used 2 stacked 20kg bumperplates for my stepups and calf raises - nice and grippy
Killer burn on the 25 rep stepups!

Cut session time down to 2.25 hours, so that's a bit better, but need a bit more reduction


===

3800 calorie burn for today, not including weights

ate 2200 calories

Hmm I think my right ankle pain is not actually a sprain but a gout...

The ankle is still a bit puffy, but it feels a lot better now at night, a sparin wouldn't change that dramaticly.
But the bottom of the foot is now slightly puffy with a pin and needles feeling....

recommend you guys download and read this - some good studies here that are relevant to most of us

https://s3-us-west-2.amazonaws.com/strengtheory/MASS/Best+Of+Issue/MASS+Best+Of+2019.pdf?__s=xxxxxxx,qucxsmqo9jac6gigj9xw

training to failure really zaps the vertical jump for quite a while

Leave the Gym with a  Little Left in the TankStudy Reviewed: Time Course of Recovery From Resistance Exercise With Different Set Configurations. Pareja-Blanco et al. (2018)BY MICHAEL C. ZOURDOSWe’ve written about failure training a few times, but this study was a monster. It compared 10 different conditions and the time course of recovery with five conditions to failure and five conditions ranging between a 5-8RPE. So how close to failure should you train?

1. This paper examined the time course of recovery between training to failure and leaving some reps in the tank across different repetition ranges.2. In general, training to failure elongated recovery time versus non-failure training, with higher rep sessions to failure being particularly fatiguing.3. When putting this study into context, it provides evidence that it may be wise to avoid failure training, at least in some sessions, to meet weekly volume and frequency recommendations

Power Training or Speed Work
for Some, But Not All?
Study Reviewed: Increased Rate of Force Development During Periodized
Maximum Strength and Power Training is Highly Individual. Peltonen et al. (2018)
B Y M I C H A E L C . Z O U R D O S
MASS has already covered individualization, but new information
is emerging. In this study, rate of force development was
maximized by some people through heavy training and by others
through explosive training – but why? And what impact does
that have for strength and hypertrophy?

1. This study examined how some people respond better to power-type training and
some respond better to more traditional strength-type training.
2. To examine the responses to each type of training, 14 males trained for 10 weeks
with strength-type training and then for 10 weeks with power-type training.
3. Six people improved rate of force development only in the strength block, while four
people improved rate of force development only in the power block. Four people –
“non-responders” – did not improve rate of force development at all. Importantly,
all responders increased hypertrophy and strength to the same degree despite not
improving rate of force development

1. Some people improve rate of force development better through typical strength
training, while others improve it better through power-type training. Further, some
(non-responders) don’t improve rate of force development at all.
2. Non-responders also struggle to improve hypertrophy, but in the short term,
strength is not affected.
3. Those who are “maximum-strength responders” may not need to include power
or speed training; however, those who are power responders should likely include
power or speed training to maximize rate of force development, which can improve
neural efficiency and, subsequently, 1RM

This bit of this second study makes you think that muscle mass is the key....
So strength gains via neural adaption don't apply to RFD

Non-responders did not experience any
significant change in muscle cross-sec-
tional area despite training for 20 weeks;
however, non-responders had similar
strength gains to both responder groups.

Cross-sectional area measurements
showed hypertrophy (+12%) across all
responders with no difference (p>0.05)
between strength or power responders;
however, non-responders did not expe-
rience any hypertrophy (p>0.05). De-
spite greater hypertrophy in respond-
ers, strength increased similarly in all
groups (maximum strength responders:
+12.38%, power responders: +15.17%,
non-responders: +16.11%)

Chinese 15.y.o kid squatting 200kg x2 , 3.2x bw..... he squats just twice a week 

<a href="http://www.youtube.com/watch?v=Xb0hrKGy8tM" target="_blank">http://www.youtube.com/watch?v=Xb0hrKGy8tM</a>