Adarq.org

January 29th January 2023

Posterior chain and quads still fairly sore

Did not plan to BBall/Jump today, still pretty sore, but I was in the mood for it
Went better than expected, starting to get some of my energy back since changing to Ketogenic low carb diet

---
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 9, day 1
Bodyweight with shoes -  87kg

general dynamic warmup

Split squat ISO on balls of foot, rear leg straight: -  30Seconds
Calf raise bounces : heels off the floor - x15
1/4 squat bounces on balls of feet : - x15

Dribbling and ball control drills - 15 mins
Shoot around and practice moves - 35 mins

Starting to feel more energetic, partly from less bodyfat, but also becoming more fat adapted diet wise.

Plyos - rotating sets

Low stiff pogos 3x20, x30 Rotating, while moving forward, alternating directions
scissor skip/hop in a star pattern - 4 rotations - 3x15
Speed hops: - 10 forwards/backwards, 10 side to side x2 sets
on/off a 6 inch step - 2x10

Single leg sideways line hops - 3x10 each leg

---

Jumps - about 20 jumps. 10 single left leg, 10 x 3 step LR plant jumps

Right quad tendon was achey on standing and 1 step jumps, landings, So avoided those.
Body favoured landing on left leg
Single leg jumps about the same, 2 legged down 2 inches, but felt OK


Plyos

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 3 sets

Feeling easier from lighter bodyweight, but still some minor achilles discomfort

---

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

1 min slow jog + Walk 1 min + 20sec Prime times, medium effort  + 1.5 min walk - repeat for 22mins

Lighter bodyweight is becoming pretty noticeable on these, much less effort needed


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
x8 @ RPE 7
Pull Up: BW x7 @ RPE 9
Chin Up: BW x 7 @ RPE 9
L hang Chin up: - BW x6 @ RPE 8

---

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, 60kg x7
65kg x11, x10 @ RPE 9

Saturday 28th January 2023

Moderately sore posterior chain, quads, calves, chest and upper back

Decided for more rest

---

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 : 3x45secs
Hammer curl tricep extension overcoming ISO:Near closed position  3x45secs
Calf Raises: flat on floor - Controlled - BW x25, Bent knee BW x25

Seated leg push into floor. Single leg: - 90 degrees , through ball of foot - 3x45secs 3/10 right VMO pain

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  x45secs, 2x35secs -  2/10 right VMO/Quad tendon pain
Calf raise ISO push against wall corner/foam roller, single leg : 3x35 Seconds

Squat, bodyweight : controlled x 25 - no pain

-----
Walking: 22 mins
stretch

Evening -

Seated leg push into floor. Single leg: - 90 degrees , through ball of foot - 4x35 Seconds - 3/10 right VMO insertion pain

Thursday 17th January 2023

Feeling more tired and beat up from yesterday than I was anticipating from yesterday.
So new plan is already dead in the water :/
My glutes and posterior chain are quite achey just from the heavy calf raise ISOs
So squats today didn't feel too good.

Upper back quite sore as well, mid traps especially from the presses .

---

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

Hammer curl tricep extension overcoming ISO : 3x40secs


Tendon Rehab - Lower. Cycle 1, Week 8, Day 3

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
Side plank, legs bent, with abduction, opposite leg and hand in the air x30 secs
Bird Dogs - hold at top - x10 each side
Heel touch downs, single leg, off 6 inch step: slow tempo -  BW x10

---

Leg extension ISO, single leg - end of unit elevated 5 inches -
- 3 sec concentric, 15 sec hold at top, 15 sec hold at 60 degrees, slow eccentric -  x 20kg, 25kg
- 5 sec concentric, 15 sec hold at top, 15 sec hold at 60 degrees, slow eccentric -  x 30kg, x30kg, x30kg 

 3/10 dropping down 2/10 Right VMO/Quad tendon pain on the 30kg sets

High bar squat: - Controlled eccentric, explode up - 20kg x10, 40kg x10, 60kg x6, x3, x3

highest mean velocity, peak force - values from current bests with weight
75kg x5  -  0.99 m/s  (+0.3)
90kg x4  -  0.88 m/s (-0.2) 1704N (1756N)
105kg x3  - 0.72 m/s (-0.7) 1867N (+1)
115kg x1  - 0.61 m/s 1859N

65-68% of e1Rm - rep to 10% velocity drop off
100kg x5 - 0.82 to 0.73 m/s  1847N
100kg x5 - 0.82 to 0.75 m/s  1814N
belt on
100kg x5 - 0.9 to 0.78 m/s  1916N
100kg x7 - 0.84 to 0.75 m/s  1891N

- current bests
120kg x2  - 0.67 m/s 2022N
130kg x2  - 0.58 m/s 1966N
120kg x4  - 0.67m/s to 0.55 m/s 2003N
110kg x7 - 0.75 to 0.6  m/s  1963N
110kg x6 - 0.78 to 0.67 m/s 1904N

147kg e1RM calculated for the day

2/10 to 3/10 Quad tendon pain on all sets. it got better as the sets went on, but probably wasn't wise to load it today, but I stayed fairly light
Squats seem to load it better than the other ISOs I have been using though.

Last week I had a 160kg e1RM for all work sets, this week top of 147kg without a belt, and 150kg on the two last sets with a belt, already fatigued.
It just felt much harder.
75kg moving close to 1 m/s is getting to high catch power snatch territory

So I threw on the belt on the two last sets and the difference in form, stability, and confidence on the way down was dramatic!
And the bar speed was better, and I could maintain it for more reps on that last set, despite only increasing my e1RM by 5kg ( although fatigued I suppose)
On that last set, I went a tiny bit wider in stance after the first 2 reps, and angled out my feet more, felt more glute engagement and stability.
Probably why I was able to maintain +2 reps before 10% velocity drop off was reached on that set.

This was with my thin Nylon Element 26 belt, and worn loosely.
I probably don't brace properly without it, well back to using a belt again!

---

Rotating sets

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

pain has come down with the heavier loads, and 30kg now pain free

Split Leg Romanian deadlift: - fast down, explode up - belt - 20kg x8, 30kg x8
27% of High bar squat - 40kg x8, x10

SSB Good Morning: Belt - 30kg x10, 50kg x10 Belt @ RPE 5

---

Leg Curl - single leg - end of unit elevated 5 inches - explosive - 15kg x8, 17.5kg x8, x8 @RPE 8

----
stretch

Wednesday 25th January 2023

Feeling decent, much better than yesterday.

Had planned another rest day, but decided to do an experimental split
Doing only upper push, and lower ISO today.
Then regular lower tomorrow.
Shorter workouts, and should be fresher for squats

---

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

Tendon Rehab - Recovery Afternoon

Calf Raises: flat on floor - Controlled - BW x25, Bent knee BW x25
Hammer curl overcoming ISO: Near closed position  3x45secs
Towel toe curls: 2x20
Peroneal external foot rotation ISO against floor: 3x 45secs
Wall sit, heels off the floor: - at 90 degrees - pushing into floor
45 Seconds, 3/10 right VMO/quad tendon pain
45 Seconds, 2/10 right VMO/quad tendon pain
45 Seconds, 1/10 right VMO/quad tendon pain

Sartorius seated bent leg pull against opposite leg or stairs 3 x 45secs
Lying on back, single leg press ISO push against wall : - head against foam pad/wall, 90 degree knee angle -
3x 45 Seconds - 2/10 right VMO insertion pain

Squat - controlled, BW x20

---

Tendon Rehab + Upper push. Cycle 1, Week 8, Day 2 - Evening

Body Weight: 88.2kg with shoes

Glute bridge hold: x30 Secs
Front plank hold: x 30 Seconds
Side plank, legs bent, with abduction, opposite leg and hand in the air x30 secs
Bird Dogs - hold at top - x10 each side

---

rotating sets

Dumbbell press, rotating grip: - inline with ears - 5lbs x 10, 15lbs x10, 25lbs x11, 35lbs x5,
45lbs x5
47.5lbs x12, x12 @ RPE 9/9.5 (+2 reps on second set)  first rep 0.76 m/s velocity (+0.02 m/s from last week)

Velocity says 77.5lbs e1RM, up 2.5lbs from last week.
Big velocity drop off from first rep of 0.76 to 0.37 m/s on last rep of over 50%

Will move up to 50lb dumbbells either next week of the week after.
Should be strong enough now to rep out 60kg >5 reps on military press

SSB single leg Calf raise ISO: - 2 hands supported, held at slightly above neutral -  30 secs x BW, 30kg, 50kg, 70kg,
90kg - 2/10 Achilles pain both sides
100kg - hard - 2/10 Achilles pain both sides
105kg - @ RPE 9.5 - 2/10 Achilles pain both sides

105kg was pretty close to failure, could feel my right foot starting to droop down like a slow eccentric towards the end of the set

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

---

Dips: - dip shrugs BW  2x20
BW x6
slow tempo - dip belt + 10kg x 10 @ RPE 8 (+5kg, -1 rep)

Went up in weight, and it still felt much easier than expected

Deficit Push up - hands on PowerBlock dumbbells (Warm up) On floor x10,
Feet on 20 inch bench x 15 @ RPE 7

----
stretch

Well modern Keiser machines have > gravity eccentric loads, and so do those flywheel spinning disc machines, like Kbox, where the harder you do the cocentric, the more the eccentric pulls back at you

Sunday 22nd January 2023

Achey glutes from the ISOs yesterday, but all muscles have low down aches when I was releasing them today.

Raining, and not feeling up to it, so another rest day.
Then BBall/jumps tomorrow for an uneven 8 day cycle

---

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

Soft tissue work for whole body

---

Tendon Rehab - Recovery

rotating sets
Hammer curl overcoming ISO: Near closed position  3x45secs
Sartorius seated bent leg pull against opposite leg or stairs 3 x 45secs

Calf raise ISO, single leg : Slight bent knee - 1 x35 secs, 2 x 35 secs + 10 reps

Lying on back, single leg press ISO push against wall : - head against foam pad/wall, 90 degree knee angle -
45 Seconds 2/10 right VMO insertion and quad tendon pain
45 Seconds 1/10 right VMO insertion and quad tendon pain
45 Seconds 1/10 right VMO insertion and quad tendon pain

pain has come down a lot

Single leg, bent knee quad push into floor pad ISO: - 2x 35secs

Wall sit, heels off the floor: - at 90 degrees - 2x 45secs, pushing into floor x 45secs
both patella tendons felt achey

Saturday 21st January 2023

Still achey all over

---

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

---

Tendon Rehab - Recovery

rotating sets

Seated leg push into floor. Single leg: - 90 degrees , through ball of foot - 2x 30secs, 2x35 secs

Seated calf raise ISO - single leg: - Leaning over leg 2x30secs, +10kg x 35secs
Calf raise ISO, single leg :Slight bent knee - 4 x35 secs

Single leg, bent knee quad push into floor pad ISO: - 3x 35secs

Sartorius seated bent leg pull against opposite leg or stairs 4 x 40secs

Hammer curl overcoming ISO: Near closed position  4x45secs

Thursday 19th January 2023

Seems to have a delayed soreness effect kicking from last session, 2 days ago....
Moderately Sore glutes, adductors, hamstrings, calves, entire back and obliques, abs

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

---

Tendon Rehab/Recovery - Lower + Upper Pull. Week 7 Day 3

Bodyweight with shoes - 88.4kg

general mobility drills
snatch grip behind the neck press + dislocates

BBall dribbling + control drills 6 mins

rottaing sets

Toe curl ISO : 2x 30secs
Peroneal external foot rotation ISO against floor: 2x 30secs
External rotation ISO - nylon strap between forearms, moving from waist, bent arm, to overhead straight armed, and back down:
palms facing x45 secs
palms up 2x45 secs
Calf raise bounces : 2x15

Cossack squat ISO : each side
30 Seconds 3/10 quad tendon pain
30 Seconds 3/10 quad tendon pain
35 Seconds 2/10 quad tendon pain
35 Seconds 1/10 quad tendon pain
35 Seconds 1/10 quad tendon pain

Dancing - 5 mins

Sartorius bent leg ISO pull against opposite leg : x30 secs, 2x45secs

Plyos - 30 secs rest between each
Low stiff pogos 3x20, 1x10 - Spin on the spot, alternating directions each full circle
Scissor skip/hop in a star pattern rotations x2, x3, x3, x3
Speed hops - on/off step as fast and relaxed as possible - 2 inch step 2x10, 4 inch step 2x10

---

rotating sets

Chins/Pullups - hang and 20 pullup scap shrugs, 20 chin scap shrugs, chin 5 sec hold at middle
L Sit Chin Up - bent knee x1, straight leg x1, regular x1, BW x11 @ RPE 9.5 (PR!! +1 rep)
Pull up - BW x7 @ RPE 8
Chin - BW x7 @ RPE 8.5

Time to add weight to the L Sit chins

Leg extension ISO, single leg - end of unit elevated 5 inches -
- lifted up with help of arm, 20 sec hold at top, 25 sec hold at 60 degrees, no eccentric
x20kg  1/10 right VMO area pain
x25kg  3/10 right VMO area pain
x25kg  2/10 right VMO area pain

- lifted up with help of arm, 30 Seconds hold at 60 degrees, no eccentric
x30kg
x35kg  - 1/10 right quad tendon pain

High angle barbell row: elbows out to upper abs - 20kg x10, 40kg x10, 60kg x5,
65kg 2x11 @ RPE 8/9 (+1 rep each set)

SSB single leg Calf raise ISO: - 2 hands supported, held at slightly above neutral -  30secs x 30kg, 50kg, 70kg, 90kg
100kg x 30secs - 2/10 Achilles pain

100kg leg shake is less now

---

Rotating sets

AB wheel: On knees x6,
straight leg progressively lower each rep to 80% ROM x6
Straight leg to 80% ROM x7, x7 @ RPE 8/8.5  (+1 rep each set)

SSB single leg Calf raise - 4.5 inch elevated - 3 secs down, fast up - full range stretched - BW x8
30kg x8 - 1/10 Achilles tendon pain both sides
40kg x8 - 3/10 Achilles tendon pain both sides

Cable/band rotations, high to low: - straight armed -
Single orange + green band 27kg 2x12  @ RPE 6  (+2 reps each set)

Cable/band knee drives : stepping through like a single leg jump
Single black band 15kg 2x12 @ RPE 6  (+2 reps each set)

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

---
stretch