Adarq.org

Monday 11th November 2019

A little tired from yesterday, and my feet/ankles are beat up


fasted
bodyweight without shoes - 88.5+kg

BBall practice session - 60 mins

dribble, shooting practice

Light session, just shooting and easy dribbles

stretch

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54 min walk/hike, with rests
mid walk - 1x 100m backwards walk up 20-30 degree sloped paths - 2 mins
1x 30-45 degree slope @ 1 min
1x 30 degree slope @ 1 min

a few more stretches

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20 hour fast
3400+ calorie burn

ate 1500 calories

i almost had to mute it, but this dude has some sick setups & footage.

Yeah he was one of the first to really popularise ant keeping - compare his view counts from now to older videos...
He has become more click baity, bombastic and now has an online shop selling ant stuff 

Sunday 10th November 2019

Week 12
Height - 5'8.5"
weighed - 87.7kg (-1.7 ) 193.3lbs
waist - 36 1/8 inches (-5/8)
hip = 40.75 (-1.5)
upper thigh = 26 (-1/8)

Tanita scale bodyfat% = 23.8 (+0.4%)

Total loss so far - weight  15.8kg 35lbs  Waist 6.75 inches  BF% Tanita 9.7%

I'm shrinking in overall dimensions so quickly that the formerly tight compression pants I bought recently feel a lot looser... need to buy a size smaller eventually
I wonder if the people that see me playing BBall topless on the regular notice... if not now, when I'm under 10%BF they should 

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whole posterior chain still sore, but other than that don't feel too bad

The last few days. I've started pinning my elbows and side of my hands against the wall, while standing flush against at various bent arm angles, and holding for 40 secs.
I'm so tight I could barely reach it, but it's getting better now.
This should fix my scapular winging, overhead shoulder mobility, and obviously making squatting feel better in terms of holding the bar....

Will try and do this everyday as part of my general health/stretch/mobility habits
Slouching over a computer desk needs to be reversed...


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Been looking at the Tactical Barbell protocol for lifting weights while being able to recover and do conditioning work and other stuff.
It might work well for my schedule later on once the strength levels get up and allow for frequent BBalling and jumping, while still getting stronger

Friday 8th November 2019

whole lower back still achey and right mid outer back still sore/hurts when I get up off a chair

soft tissue work and release session at home

Banded ankle work at home, before BBall and after


bodyweight without shoes - 88.5kg

fasted

BBall practice session - 60 mins
dribble, shooting practice, intense moves and layups
Jumps after 30mins - mostly weak plant form practise - single leg left/right and right left plant
A few series of 5 pogo jumps
2x3 jumps onto 20-24 inch wall - from 2 feet away, minimal knee bend, landing with straight legs

No hops today, just no neural drive, so spent my jump portion practising my single leg and weak plant jumps
Dang I feel so clutzy on them...
On the good side it's so easy to jump onto the 20-24 inch wall now, standing from 2 feet away and hardly bending my legs, minimal arm swing, landing ontop with straight legs

--
resistance at the outdoor courts

banded elbow wall walk x 40 secs

alternating sets - 1.5 mins rest
single leg calf raise - BW x22, x21
Wall tib raise - body at 45 degree angle - BW x18, x16
pushups - feet elevated 24 inches - 6 inch hand width -  light JumpStretch band from hands around back - BW x14, x8
inverted row on stair railing - undergrip - BW x10, x9

Might use band for extra resistance on calf raises next, loop around stair railing to neck, maybe. Would add an extra eccentric spring
Or bring a dumbbell to the courts...

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back at home

facing down garage slope, in oly shoes

rotating sets between the squats
front squat all paused - 40kg x3 , 60kg x3, 80kg x1
controlled down, paused, explode up - 85kg x3 @RPE 9

High-mid bar squat all paused - 40kg x2 hold at bottom for 10 deep breaths each rep, 60kg x5, 80kg x1
controlled down, paused, explode up - 85kg x5 @ RPE 9
regular reps - 80kg x 10 @ RPE 10

Slapped on 5kg for front squats from last session and it was solid!
I thought my 1RM was around 90kg, but it's obviously higher...


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 85kg x 8 combos -  4 reps normal, 4 reps hooked grip

split leg deadlift - rear leg out at an angle 60kg x10 each side, with 2 minutes rest

front squat support 110kg x20 secs + 20 secs (after 15 sec rest), 100kg x 40 secs

high angle single arm row, elbow out
24kg kettlebell -  x18+4+3  , right side was 17+4+3

Standing single leg raise
lightest band I have - (straight legs x12 + bent leg x 12) x 2 sets

One arm loaded carries 24kg kettlebell x 50secs walk around front yards, each side

single leg kneeling deadlift - BW x 10
Peterson stepups - 5 inch BW x 10
5 inch front elevated ATG splitsquat x 5

released upper traps and triceps on loaded bar
banded elbow wall walk x 40 secs 
lightest band face pulls to 3 angles x 12 reps without rest

stretch

Strength continues to move up at a nice pace, considering the calorie deficit.

Was able to squat a bit more upright without really trying... it seems all the ankle banded work did something... but I'm still limited by my right ankle impingement when the knee gets more than an inch in front of my toes. Oly shoes help a bit
Damn my knees felt great today... the backwalk walks did some magic...
The ATG split squats at the end I tried did not bother my left knee at all!
Not ready to load them yet, but I will use them to warmup my knee, ankle and hip flexor ROM for squats next time.

I have some leather ankle straps from WestSide from many years ago, they were made for sled drags, but I never used them
Thought I'd try using them for banded leg raises and it worked well.
These should beef up my hips flexors and rectus femoris for more running speed/endurance later on


===

3500+ calorie burn for today, not including weights

plan to eat 1600-1700 calories

Wednesday 6th November 2019

Still achey from last weights session, mostly my hips/glutes/erectors.

soft tissue work at home

fasted
bodyweight without shoes - 89kg, post session 88.6kg

BBall practice session - 42 mins

dribble, shooting practice, and few layups etc
12 mins worth of jumps and dunks on 8 feet netball rim

Jumped after 30 mins when the schoolkids took over the courts.
despite not being fresh I jumped as well as my current bests - hit 9.6+ feet touch many times... hopefully that means when I'm fresh I'll be jumping 2 inches higher!
Landing really solid and stable now, even the deep landings I can freeze on impact.
Knees felt great - really think those backward walks up a slope really help.

Wore my new PEAK Lou Williams Streetball Master from Ebay shoes - dirt cheap 
https://www.ebay.com.au/itm/PEAK-Lou-Williams-Streetball-Master-Professional-Athletic-Basketball-Shoes-/123897022348
BBall shoes made for outdoor courts - feel pretty good for the price.
They didn't have the black and white one listed when I bought mine, so I ended up getting the black and gold, which is a bit funky...
The tongue is pretty big though, and butts up against the shin.... so I ended folding it down ... worked well
I like my shoes on the low cut side, so I don't use the top 3 lace holes.
Just might buy another at this price, as shoes don't last too long on outdoor courts....


stretch

--

54 mins walk, with rests
mid walk - 3x 100m backwards walk up 20-30 degree sloped paths - 75 secs set times with 2-3min rests
1x 20m @ 40-45 degree slope

did more of those backward walks - all that quad burn and lactic acid should help tendon stiffness and health
This will be a regular addition to the walk route I take around the courts from now on.
Makes for a nice break from the constant posterior chain pounding and achilles stretch when walking up slopes


a few more stretches
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20 hour fast
3700 calorie burn

ate 1800 calories

Tuesday 5th November 2019

Mild drained feeling, a little sore all over but not too bad. Glutes quite achey
Seems to be getting less and less each session though, despite the low calories and
volume of total work.

dry fasted

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52 min walk

mid way through walk did my own take on the Bulletproof knees protocol in this video
<a href="http://www.youtube.com/watch?v=YJnKGTg7DxI" target="_blank">http://www.youtube.com/watch?v=YJnKGTg7DxI</a>

3 sets of backward walking up a 30 degree sloped 50m road - 70 sec set time - 3 mins rest
killer quad burn!
I might start backwards walking up any steep slope from now on, as I already do backwards BBall dribbles in my warmups.
Backwards running might help too.

back at home
against wall tib raise with ankle at maximum ROM - body leaning back at a 45 degree angle - x20, x18

Seems my tibs are already fairly strong from all the calf raise into toe raise ankle rocker reps I do when I warm up for my walks and BBall, plus the many sets of ankle circles during walk rests

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43 min walk - late afternoon


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20 hour dryfast
2900+ calorie burn
ate 2000 calories - yikes!

<a href="http://www.youtube.com/watch?v=YJnKGTg7DxI" target="_blank">http://www.youtube.com/watch?v=YJnKGTg7DxI</a>

Man jumped 52-53 inches on this dunk 

Say 5'10" in shoes and getting around 3 inches above rim