Adarq.org

Thursday 23rd February 2023

Achey hip flexor and glutes from those single leg standing ISOs yesterday

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Waking mobility work and upper body stretches - lat, thoracic and pec stretches,
snatch grip behind the neck press + dislocates

Sartorius seated internal leg rotation push against opposite leg: 3x 45secs


Tendon Rehab - Lower + Upper push Cycle 1, Week 12, Day 2

Body Weight: 84.8kg with shoes

snatch grip behind the neck press + dislocates with broom

BBall dribbling and Ball control drills - 10 mins
Dancing - 5 mins
Plyos - A few sets of stiff low pogos, scissor hops, and 2 legged side to side swivel hops

Split squat ISO on balls of foot, rear leg straight: x35 secs

Glute bridge hold: x35 Secs
Front plank hold - 35 secs
Side plank, Side plank, staggered stance, opposite leg and hand in the air x35 secs - hard, shoulder/cuff is feeling stronger on these

Bird Dogs - hold at top - x15 each side
Heel touch downs, single leg, off 6 inch step: slow tempo - BW x12

Cossack squat ISO :
45 Seconds 3/10 right quad tendon pain
45 Seconds 2/10 right quad tendon pain
45 Seconds 2/10 right quad tendon pain

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Rotating sets

SSB single leg Calf raise ISO: - 2 hands supported, held at slightly above neutral -  45 secs x BW, 30kg, 50kg,

Horizontally staggered stance, slight opposite foot support  -
45secs x 70kg
45secs x 75kg x 2 sets  -  hard

Using a staggered stance now, more stable from the slight opposite foot touch.
No pain on these this week, but still fairly hard

Dips: - dip shrugs BW 2x20

slow tempo -
BW x6
dip belt + 10kg x3
20kg x 11 @ RPE 9 (+5kg, -2 reps)
20kg x 8 @ RPE 7

20kg feels heavy on my hip, but not that hard

Leg extension ISO, single leg - end of unit elevated 5 inches -
5 sec concentric, 20 sec ISO , 20 sec hold at 60 degrees, slow eccentric. Plus 1 slow rep  -  x 15kg

5 sec concentric, 30 sec ISO at top, 20 sec hold at 60 degrees, slow eccentric
20kg - 2/10 right VMO/quad tendon pain
25kg - 2/10 right VMO quad tendon pain
25kg - 2/10 right VMO quad tendon pain

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SSB single leg Calf raise: - 2 hands supported, 3 secs down, 1 sec up -
15mm elevated
8 x 50kg, 55kg @ RPE 6

No pain at all, and not too hard, so will go up to 60kg next week

Tibilias Wall raise - against side of car, in oly shoes - BW x 10
+10kg x15, x14, x13 @ RPE 9.5/9/9  (+1 rep each set)

SSB single leg bent knee Calf raise: - 2 hands supported, 3 secs down, 1 sec up -  BW x10
15mm elevated
8 x 50kg, 55kg @ RPE 7  - 1/10 achilles insertion pain both sides

Minimal pain, and not hard, so will also go up to 60kg next week

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Deficit Push up - hands on PowerBlock dumbbells (Warm up) On floor x10,
Feet on 20 inch bench x 16 @ RPE 8  (+1 rep)

Power clean: - 20kg x8 from hang
40kg x4  - 2 floor, 2 hang
40kg x4  - 2 floor, 2 hang
Belt
50kg x5 - 2 floor, 3 hang
60kg x4 - 2 floor, 2 hang
60kg x3 - 1 floor, 3 hang
60kg x3 - 1 floor, 3 hang

Didn't feel too heavy on my chest, and racked with a closed grip without even thinking, even though I haven't done these or front squats in a while
Getting more mobile in my upper body.
Fat loss helps I suspect

Split Squat - in oly shoes - 3 secs down , 1 sec up - BW x10

SSB Good Morning: Belt, explode onto toes  - 30kg 10, Belt - 50kg x8, 60kg x8

Lower back feels uncomfortable on these now, not sure what changed from when I used to do them with over 100kg!

Romanian Deadlift - 80kg x 8
belt, hookgrip
90kg x6 @ RPE 5
100kg x6 @ RPE 6

These felt solid unlike the good mornings

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Rotating sets

High angle barbell row: - 20kg x12, 40kg x10
60kg 2x8 @ RPE 8/8.5

Hanging bent knee into straight leg pike leg raise: controlled eccentric - BW x10, x9 @ RPE 7/9  (+1 rep each set)

Leg Curl - single leg - end of unit elevated 5 inches - explosive, controlled eccentric - 15kg 2x8 @ RPE 8

Band horizontal rotations: - Jump Stretch Green average band - explosive - 2x12 @ RPE 7

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stretch

Tuesday 21st February 2023

Still a bit achey in my adductors and posterior chain from Sunday.

A couple of weeks ago I had random sudden flare up on what seems like Gout in right mid foot, and left small toe.
And similar in my right middle finger base and palm/thumb base, might also be gout pain...
Today, painful right toe...
I thought these were tendon issues, but I believe it's due to ketones competing with Uric acid clearance in the kidneys.
So Uric acid levels have gone up.
Just have to gut it out till my body is fully fat adapted and more efficient with Ketone useage, which should happen anywhere between 6 to 12 weeks into a Keto diet.
In the meantime, just guzzling the water harder

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Waking mobility work and upper body stretches - lat, thoracic and pec stretches,
snatch grip behind the neck press + dislocate/stretch

Tendon Rehab - Recovery + press

Single leg stand - 3x 30secs

External rotation ISO, band between forearms, moving from waist to overhead and back down: x35secs, 2x45secs

Internal foot rotation ISO against floor: 3x 45secs
Peroneal external foot rotation ISO against floor: 3x 45secs

Standing leg curl, single leg ISO: 3x45 secs - moderately hard

Hammer curl ISO :
15lbs 3x45 Secs - Hard -  2/10 right lower brachialis pain

Calf raise ISO push against wall corner/foam roller, single leg : - 3x 45secs

Sartorius, seated, internal leg rotation push against opposite leg: 3x 45secs

Split squat ISO on balls of foot, rear leg straight: pushing into the floor -
45 Seconds 2/10 right VMO quad tendon pain
45 Seconds 1/10 right VMO quad tendon pain

Dumbbell press, rotating grip: - inline with ears - 15lbs x10, 25lbs x8, 35lbs x6, 45lbs x4
50lbs x10, x10 @ RPE 8.5, 9.5

Wall sit, heels off the floor: - pushing into floor -
60 degrees x 45secs -  2/10 patella tendon pain both sides
90 degrees 2x45 secs - 3/10 patella tendon pain both sides

Military Press: - cleaned up - 20kg x10, 40kg x6,
Belt - 60kg x3 @ RPE 8

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Walking: 22 mins

Sunday 19th February 2023

Feeling crisper and looser. But still some lower body soreness

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Waking mobility work and upper body stretches - brief
Soft tissue work for whole body

BBall, Jumps, Plyos session at WLC outdoor courts - Cycle 1, Week 12, day 1
Bodyweight with shoes -  85.1kg

general dynamic warmup

Split squat ISO on balls of foot, rear leg straight: -  x 40Seconds
Wall sit, heels off the floor: at 60 degrees, pushing into floor,  2x40secs
Calf raise bounces : heels off the floor - 2x20


Dribbling and ball control drills - 15 mins
Shoot around and practice moves - 25 mins

Decent. Jogging around for the ball, in a floaty forefoot manner felt crisp and pain free

Plyos - rotating sets

Low stiff pogos x20, 2x40 Rotating on the spot, alternating directions each full spin
scissor skip/hop in a star pattern - 3 rotations - 3x15
Speed hops: - 10 forwards/backwards, 10 side to side x3 sets

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Jumps - 20+ of all types

Mostly single left leg and LR plant jumps off a few steps.  Plus a few trick dunks on 8 feet netball rims, and backboard tap power layups off 2 legs

2 legged jumps down 3 inches off current bests, but single leg jump only 2 inches lower than 2 legged.
It used to be 5 inches lower.
Either it's improved a lot or my 2 legged has regressed in relation to it....   

Felt good on jumps and landings, only a few minor aches from right knee tendons on warm up jumps and landings


Plyos

Line hops, single leg, lateral : 3x10
Getting easier and faster


Easy hops complex - 30 secs rest between legs and series, 2 mins rest - 10 forwards/backwards, 10 left/right, 10 zig zag forward/backward each leg, Rotating on the spot, alternating directions each full circle 4 times

3 sets

Getting way easier, so increased speed and distance a bit. Feeling really fluid now.

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Plyo - Jogging - walk combo - on concrete netball courts area  - 28 mins
warmup jog 1 min, walk 1 min, 20 sec 75% effort prime times, walk 2 mins.
Then 20 sec 50% speed tempo sprints, walk 2 mins, 75% effort prime times, walk 2 mins, repeat.

Dropped the plodding 1 min jogs for 20 sec tempo sprints, around 50% speed. More float and spring per stride
The prime times seem to translate my form over into these.
Felt good crisp and floaty on balls of foot. No noticeable achilles insertion pain

Did these every 2 rounds of the above
Chins/Pull ups -  20 scap shrugs

L hang Chin up: - BW x1, x1
x9 @ RPE 9  (+1 rep)
Pull Up: BW x8 @ RPE 9.5 
Chin Up: BW x7 @ RPE 9.5
L hang Chin up: - BW x6 @ RPE 9.5

Bar hang x 40secs

Increased first set but lost a few on the other sets...

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stretch

Saturday 18th February 2023

Still sore and stiff all over

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Waking mobility work and upper body stretches - lat, thoracic and pec stretches,
snatch grip behind the neck press + dislocates, stretch

Tendon Rehab - Recovery

Calf Raise ISO - single leg - 2 x 55 Seconds -  30 secs straight, 25 secs slightly bent knee

Sartorius, seated, internal leg rotation push against opposite leg: 4x45secs

Calf raise ISO push against wall corner/foam roller, single leg : 3x45 secs

Seated leg push into floor. Single leg: - 90 degrees , through ball of foot - 2x45 Seconds - 2/10 down to 1/10 right VMO insertion Quad tendon pain

Split squat ISO on balls of foot, rear leg straight: pushing into the floor - x 45secs
painless now

Single leg, kneeling quad push into couch ISO: 2x45secs

Wall sit, heels off the floor: - pushing into floor -
60 degrees  x 45secs
90 degrees x 45 secs - 2/10 right VMO quad tendon pain

Thursday 16th February 2023

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Waking mobility work and upper body stretches - lat, thoracic and pec stretches,
snatch grip behind the neck press + dislocates

Tendon Rehab - Lower + Upper push Cycle 1, Week 11, Day 2

Body Weight: 86.4kg with shoes

snatch grip behind the neck press + dislocates with broom

BBall dribbling and Ball control drills - 10 mins
Dancing - 5 mins

Split squat ISO on balls of foot, rear leg straight: x35 secs

Glute bridge hold: x35 Secs
Front plank hold - 35 secs
Side plank, Side plank, staggered stance, opposite leg and hand in the air x35 secs - hard, shaking towards the end

Cossack squat ISO :
30 Seconds 3/10 right quad tendon pain
30 Seconds 2/10 right quad tendon pain
30 Seconds 1/10 right quad tendon pain

Bird Dogs - hold at top - x12 each side
Heel touch downs, single leg, off 6 inch step: slow tempo - BW x10

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Rotating sets

Dumbbell press, rotating grip: - inline with ears - 5lbs x 12, 15lbs x10, 25lbs x10, 35lbs x6, 45lbs x5
50lbs x10, x9 @ RPE 9
Progress has stalled somewhat, but I am dieting

SSB single leg Calf raise ISO: - 2 hands supported, held at slightly above neutral -  45 secs x BW, 30kg, 50kg, 70kg
45secs x 75kg x 2 sets  -  hard. 2/10 right achilles pain

Pain decreased on 70kg, so bumped it up to 75kg

Leg extension ISO, single leg - end of unit elevated 5 inches -
- 5 sec concentric, 20 sec ISO , 20 sec hold at 60 degrees, slow eccentric  -  x 15kg
20kg - 1/10 right VMO/quad tendon pain
22.5kg - 2/10 right VMO quad tendon pain
25kg - 3/10 right VMO quad tendon pain
25kg - 2/10 right VMO quad tendon pain

Big redudtion in pain from last week

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SSB Good Morning: Belt, explode onto toes  - 30kg 10, 50kg x10

Split Squat - in oly shoes - 3 secs down , 1 sec up - BW 3x10

SSB single leg Calf raise: - 2 hands supported, 3 secs down, 1 sec up -  BW x10
flat on floor
8 x 30kg, 50kg, 50kg @ RPE 6

No pain

Tibilias Wall raise - against side of car, in oly shoes - BW x 10
+10kg x14, x13, x12 @ RPE 8/9.5/9

SSB single leg bent knee Calf raise: - 2 hands supported, 3 secs down, 1 sec up -  BW x10
flat on floor
8 x 30kg
8 x 50kg - 2/10 Achilles pain,  both sides
8 x 50kg - 1/10 Achilles pain,  both sides

Split leg Romanian Deadlift - 20kg x10
belt
40kg x10
8 x50kg, 60kg, 60kg @ RPE 5 to 6

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High angle barbell row: - 20kg x12, 40kg x10, 60kg x5
65kg x10 @ RPE 8.5
60kg x10 @ RPE 8

Dips: - dip shrugs BW  2x20
BW x6
slow tempo - dip belt + 15kg x 13 @ RPE 9 (+2 reps)

Will go up to 20kg next time

Deficit Push up - hands on PowerBlock dumbbells (Warm up) On floor x10,
Feet on 20 inch bench x 15 @ RPE 8

Leg Curl - single leg - end of unit elevated 5 inches - explosive - 15kg 3x8 @ RPE 7

Hanging bent knee into straight leg pike leg raise: controlled eccentric - BW x9, x9 @ RPE 8/9

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stretch

Tuesday 14th February 2023

Achilles feeling better, and back to current best baseline health

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Waking mobility work and upper body stretches - lat, thoracic and pec stretches,

Tendon Rehab - Recovery


Seated leg push into floor. Single leg: - 90 degrees , through ball of foot - 4x45 Seconds - 2/10 right VMO insertion/quad tendon pain

pain has decreased compared to last week.

Sunday  12th February 2023



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Waking mobility work and upper body stretches - brief
Soft tissue work for whole body

BBall, Jumps, Plyos session at WLC outdoor courts - Cycle 1, Week 11, day 1
Bodyweight with shoes -  85.7kg

general dynamic warmup

Split squat ISO on balls of foot, rear leg straight: -  x30Seconds
Wall sit, heels off the floor: at 60 degrees, pushing into floor,  2x30secs
Calf raise bounces : heels off the floor - 2x20


Dribbling and ball control drills - 15 mins
Shoot around and practice moves - 25 mins

Felt decent, light on my feet

Plyos - rotating sets

Low stiff pogos x20, 2x40 Rotating on the spot, alternating directions each full spin
scissor skip/hop in a star pattern - 3 rotations - 3x15
Speed hops: - 10 forwards/backwards, 10 side to side x3 sets

Single leg sideways line hops - 3x10 each leg

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Jumps - 15 of all types - right Quad tendon not too bad. 

Lower than current  bests by 2-3 inches, felt lacking in power.


Plyos

rotating sets

Easy hops complex - 30 secs rest beteeen legs and series, 2 mins rest - 10 forwards/backwards, 10 left/right, 10 zig zag forward/backward each leg, Rotating on the spot, alternating directions each full circle

3 sets

A bit more achey than last week, due to jumps

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Plyo - Jogging - walk combo - on concrete netball courts area  -
1 min medium jog + Walk 1 min + 20sec Prime times, medium hard effort  + 1.5 min walk - repeat for 25mins

Prime times, a bit more intense now, and they felt good

Did these every full lap around the courts of the walk/Jog/Prime times when I reached the playground monkey bars
Chins/Pull ups -  20 scap shrugs

L hang Chin up: - BW x1, x1
x8 @ RPE 7.5
Pull Up: BW 8 @ RPE 8 
Chin Up: BW x 8 @ RPE 9
L hang Chin up: - BW x7 @ RPE 9   (+1 rep)

small decrease in RPE on all sets

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stretch