Adarq.org

Friday 10th February 2023

Not bad, not much soreness, but neck, traps still painful

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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 - 2x45 Seconds 
2/10 down to 1/10 right VMO insertion pain

Hammer curl tricep extension overcoming ISO:Near closed position  3x45secs

Split squat ISO on balls of foot, rear leg straight: x45secs - 90 degrees, pushing into floor. 2x 45 secs 
 3/10 right VMO quad tendon pain

Sartorius seated bent leg pull against opposite leg or stairs 3 x 45secs

Wall sit, heels off the floor: - at 60 degrees - pushing into floor  x45secs -  1/10 right VMO quad tendon pain
90 degrees x 45 secs -  3/10 right VMO quad tendon pain

Thursday 9th February 2023

Crap sleep, but got through the session OK
Sore back neck muscles... from using new Samsung tablet....

Achilles tendons felt much better than last week, so how they felt on Sunday with the plyos and jogging was reflected today
Right Quad tendon getting better but still sore.

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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 10, Day 2

Body Weight: 86.4kg with shoes

snatch grip behind the neck press + dislocates with broom

BBall dribbling and Ball control drills - 7 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 :
45 Seconds 3/10 right quad tendon pain
45 Seconds 3/10 right quad tendon pain. Left leg hip shaking
45 Seconds 2/10 right quad tendon pain. Left leg hip shaking
45 Seconds 2/10 right quad tendon pain. Left leg hip shaking

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 8.5/9.5

SSB single leg Calf raise ISO: - 2 hands supported, held at slightly above neutral -  45 secs x BW, 30kg, 50kg,
70kg x 3 sets  -  hard. 2/10 right achilles pain on last set

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 - 2/10 right VMO/quad tendon pain
25kg - 4/10 right VMO quad tendon pain
22.5kg - 3/10 right VMO quad tendon pain
22.5kg - 2/10 right VMO quad tendon pain

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SSB Good Morning: Belt, explode onto toes  - 30kg x9, 40kg x9
50kg x5  0.94 m/s to 0.77 m/s
50kg x11  0.94 m/s to 0.81m/s
55kg x10  0.98m/s to 0.92m/s


SSB single leg Calf raise: - 2 hands supported, 3 secs down, 1 sec up -  BW x10
flat on floor
8 x 30kg, x40kg, 50kg, 55kg @ RPE 6

No pain

Tibilias Wall raise - against side of car, in oly shoes - BW x 10
+10kg x13, x13, x13 @ RPE 7/8/9

SSB single leg bent knee Calf raise: - 2 hands supported, 3 secs down, 1 sec up -  BW x10
flat on floor
8 x 30kg, x40kg,
50kg - 1/10 Achilles pain,  both sides
55kg - 2/10 Achilles pain,  both sides @ RPE 7

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

Dips: - dip shrugs BW  2x20
BW x6
slow tempo - dip belt + 15kg x 11 @ RPE 8 (+1 rep)

Deficit Push up - hands on PowerBlock dumbbells (Warm up) On floor x5,
Feet on 20 inch bench x 15 @ RPE 8

AB wheel: - On knees - 2x10 @ RPE 7

Cable/band rotations, high to low: - straight armed - explosive
Single Orange band - 22kg x10
Single orange + green band - 27kg x10
Single orange + red band - 30kg x12 @ RPE 6

Single arm suitcase carry: kettlebell - trip around front yard - 40secs x 18kg, 18kg - hard

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stretch

Tuesday 7th 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 - Recovery

Afternoon -

Towel Toe curls - x30
Calf Raises: flat on floor - Controlled - BW x25, Bent knee BW x25
single leg - Controlled  - BW x20
single leg, Bent knee - Controlled - BW x20

Hammer curl tricep extension overcoming ISO:Near closed position  3x45secs
Peroneal external foot rotation ISO against floor: 3x45secs

Split squat ISO on balls of foot, rear leg straight: 3x45secs -
Both patella achey, right quad tendon as well

Seated leg push into floor. Single leg: - 90 degrees , through ball of foot - 3x45 Seconds - 3/10 down to 2/10 right VMO insertion pain

Sartorius seated bent leg pull against opposite leg or stairs 3 x 45secs

Wall sit, heels off the floor: - at 90 degrees - pushing into floor  2x45secs
Achey patella tendons

Squat, bodyweight : controlled x 25 -
n0 pain

Sunday 5th February 2023

Felt pretty good today, despite lots of stress and poor sleep lately

felt light and springy on my feet today, especially  compared to last week.
tendons felt good.
It looks like I have reached the threshold bodyweight that my muscles/tendons can comfortably handle.
Things will only get better from here on down, as I'll be getting much lighter

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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 10, day 1
Bodyweight with shoes -  86.6kg

general dynamic warmup

Split squat ISO on balls of foot, rear leg straight: -  2x30Seconds
Wall sit, heels off the floor: at 60 degrees, pushing into floor,  3x30secs
Calf raise bounces : heels off the floor - 2x20


Dribbling and ball control drills - 15 mins
Shoot around and practice moves - 20 mins

Getting more lively

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
Getting more comfortable and easier

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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 x 1 set
2 sets as Above, plus rotating on the spot alternating directions each full circle

felt good and comfortable

Jumps - 3 step jump drill -
Alternating plant drill, jumping 6 inches, 3 each plant
2x2 each plant

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Plyo - Jogging - walk combo - on concrete netball courts area  -

1 min medium jog + Walk 1 min + 20sec Prime times, medium effort  + 1.5 min walk - repeat for 25mins

Jog upped to medium speed, fully on balls of foot, no pain, and felt light and springy.
Big difference from past weeks.
Starting to feel like I'm 5kg lighter

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 8
Pull Up: BW 8 @ RPE 9  (+1 rep)
Chin Up: BW x 8 @ RPE 9.5 (+1 rep)
L hang Chin up: - BW x6 @ RPE 8

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back at home

External rotation ISO, band/strap between forearms, moving from waist to overhead and back down: - 3x 45secs

High angle barbell row: - 20kg x12, 40kg x10, x3, 60kg x5
belt
65kg x12, x10, x7 @ RPE 9/9.5/8

Saturday 4th February 2023

Crap sleep

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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 - Recovery

Hammer curl tricep extension overcoming ISO:Near closed position  3x35secs

Wall sit, heels off the floor: - at 90 degrees - pushing into floor  4x45secs-  3/10 right VMO/Quad tendon pain, down to 1/10 on last 2 sets

Single leg, kneeling quad push into couch ISO: 2x45 Seconds

Thursday 2nd February 2023

Stressed out, poor sleep, taking it easy

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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 9, Day 2

Body Weight: 87.7kg with shoes

snatch grip behind the neck press + dislocates with broom

Split squat ISO on balls of foot, rear leg straight: x30secs

Glute bridge hold: x30 Secs
Front plank hold - 30secs
Side plank, Side plank, staggered stance, opposite leg and hand in the air x30 secs
Bird Dogs - hold at top - x11 each side

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Rotating sets

Dumbbell press, rotating grip: - inline with ears - 5lbs x 10, 15lbs x10, 25lbs x10, 35lbs x6,
45lbs x5  - tweaked right neck/trap on clean....

50lbs x10, x9 @ RPE 8 (+2.5lbs, -2 reps)


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, 20kg

x25kg, 25kg  - 3/10 right quad tendon pain

Sartorius  lying on back, single leg ISO pull, against opposite leg: 3 x 35secs

SSB single leg Calf raise ISO: - 2 hands supported, held at slightly above neutral -  45 secs x BW, 30kg, 50kg,
70g - 2/10 right achilles pain
80kg - 4/10 Achilles pain both sides
70kg - 3/10 right achilles pain


SSB Good Morning: Belt - 30kg x10, x10,

Belt, explode onto toes
40kg x8,
50kg x8, x8, x8 @ RPE 5

Tibilias Wall raise - against side of car, in oly shoes - BW x 10
+10kg x14, x13, x12 @ RPE 8  (+2 reps first set)


SSB single leg Calf raise: - 2 hands supported, 3 secs down, 1 sec up -  BW x10
flat on floor
30kg x8
40kg x8
50kg x8

No pain

SSB single leg bent knee Calf raise: - 2 hands supported, 3 secs down, 1 sec up -  BW x10
flat on floor
30kg x8
40kg x8
50kg x8 - 2/10 achilles insertion pain both sides

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

Dips: - dip shrugs BW  2x20
BW x6
slow tempo - dip belt + 15kg x 10 @ RPE 8 (+5kg)


Deficit Push up - hands on PowerBlock dumbbells (Warm up) On floor x10,
Feet on 20 inch bench x 14 @ RPE 8

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stretch

Tuesday 31st January 2023

Feeling more sore all over today, right QL achey again.

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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 - Recovery

Afternoon -

Toe curl ISO : 4x45secs
Towel Toe curls - x20, x30, x30
Hammer curl tricep extension overcoming ISO:Near closed position  3x35secs
Calf Raises: flat on floor - Controlled - BW x25, Bent knee BW x25

Bicep curl ISO: - 35 Seconds Against rail
Side bend ISO, hip supported, staggered stance: 3 x 45secs
Calf raise ISO push against wall corner/foam roller, single leg : 4x45 Seconds
Split squat ISO on balls of foot, rear leg straight: 3x45secs

Sartorius seated bent leg pull against opposite leg or stairs 3 x 45secs
Peroneal external foot rotation ISO against floor: 3x35secs
Wall sit, heels off the floor: - at 90 degrees - pushing into floor  3x45secs-  2/10 right VMO/Quad tendon pain
Romanian Deadlift ISO : Hands behind head - 3x 45secs

Squat, bodyweight : controlled x 25

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Walking: 22 mins
stretch

Evening -

Seated leg push into floor. Single leg: - 90 degrees , through ball of foot - 4x45 Seconds - 3/10 down to 2/10 right VMO insertion pain