Adarq.org

Tuesday 17th January 2023

Posterior chain and lower body still low down achey. Even my upper back and shoulders a bit from all the arm swings from the jumps and hops.

Added a day of rest between my last BBall/Jumps session, and it helped, but I feel like I need another day of rest.
So will add more rest days next week, and stretch out the training week into 8, maybe 9 days
And it looks like my tendons just need more rest in general at my age

Was planning to train whole body today, but the session went for so long, I canned all my upper body pull and core movements
RDLs still hit my upper back a bit though

First time using my new Barbell Mate velocity tracker extensively today.
It made me realize that even when I thought I was moving a load fast, I could go even faster with actual numbers and realtime feedback
Just changes your whole training mind set
Also good for counting reps

But man it sure drains the batteries on my phone. Might need to invest in a Chromebook tablet that can run android apps

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


Tendon Rehab - Lower + Upper push. Cycle 1, Week 7, Day 2

Body Weight: 88.9kg 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

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rotating sets

Cossack squat ISO 3x 30 secs each side - 3/10 right quad tendon pain on first set down to 1/10 on last

Dumbbell press, rotating grip: - inline with ears - 5lbs x 10, 15lbs x10, 25lbs x12, 35lbs x7,
45lbs x5
47.5lbs x12, x10, x5 @ RPE 9.5/8/6.5 (PR!! +1 rep)  0.74 m/s velocity

Tried the Barbell Mate by strapping it to my wrist - accidently deleted the first two 47.5lb sets trying to remove the clean to get the dumbbells into position...
So did a third set to get some data
Spreadsheet suggest 75lb dumbbells will be my e1RM

SSB single leg Calf raise ISO: - 2 hands supported, held at slightly above neutral -  30 secs x BW, 30kg, 50kg, 70kg, 90kg
100kg - hard - 2/10 left, 1/10 right achilles tendon pain,
100kg - hard - 1/10 Achilles tendon pain, both sides

90kg was painless so bumped it up to 100kg and this is probably my limit right now, right leg was starting to shake a bit
Heaviest weight used so far, and like using at least 220kg with 2 legs

Heel touch downs, single leg, off 6 inch step: slow tempo -  BW x10

Leg extension ISO, single leg - end of unit elevated 5 inches -
- 5 sec concentric, 10 sec hold at top, 15 sec hold at 60 degrees, slow eccentric -  x 20kg, 25kg, 25kg, 30kg

2/10 right quad tendon pain, to 3/10 on 30kg set

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High bar squat: - Slow Controlled eccentric, explode up - 20kg x7, 40kg x7, 60kg x6,

highest mean velocity, peak force
75kg x5  -  0.96 m/s
90kg x4  -   0.9 m/s 1756N
105kg x3  - 0.79 m/s 1866N
120kg x2  - 0.67 m/s 2022N
130kg x2  - 0.58 m/s 1966N

75% of e1RM - rep to 10% velocity drop off
120kg x4  - 0.67m/s to 0.55 m/s 2003N

69% of e1Rm - rep to 10% velocity drop off
110kg x7 - 0.75 to 0.6  m/s  1963N
110kg x6 - 0.78 to 0.67 m/s 1904N

160kg e1RM calculated for the day, peak power at 97.5kg , 2196W

My tendons were achey, and my adductors and posterior chain were not feeling good, but I got useful data today from the Barbell mate.
I'm surprised how I could maintain my velocity for higher rep counts with weights that felt subjectively heavy and grindy for me
I was expecting 4-5 reps at 70%, but more like 6-7
4 for 75%, and more like 2 for 80%

One spreadsheet had me at 160kg e1RM, and another at 167-168kg e1Rm from the load and velocity curves.
Much higher than I was expecting, and I'm not sure I could do it based on how 130kg felt today.
Between 80% to 70%, 130kg-110kg it looks like my peak force is fairly similar, and about 50% of what I get in my vertical jump.
So it looks like I can use the lower range to get stronger, meaning I can activate my motor units just as well in the 70% range, as I can at 80% and over.

Peak power curve showed around 100kg, 2196W, which where I would expect my high catch power clean would be, and that is at 63%, which sounds about right.

0.75 m/s seems to be the sweet spot for around 70% loads
So next time I'll just ramp up until I hit that and then bang out sets with 10% velocity drop to auto regulate reps per set
If that number keeps going up over time then it's working

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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 - 2/10 Achilles insertion pain at the bottom on both sides
40kg x8 - 2/10 Achilles insertion pain at the bottom on both sides
50kg x8 - 2/10 Achilles insertion pain at the bottom on both sides

The actual calf raise itself doesn't hurt, just at the bottom when the stretch hits.
So I could use more weight, except for the ache

Romanian deadlift: - fast down, explode up - 20kg x10, 40kg x10
60kg x10  - fastest rep - 0.94 m/s

45% of High bar squat
75kg x10 - 0.87 m/s 1736n
75kg x13 - 0.94 m/s 1787n

So here is where the fastest rep was at the end of the last set... I can go much faster than I have been with velocity feedback!

Deficit Push up - hands on PowerBlock dumbbells (Warm up) On floor x10,
Feet on 20 inch bench x 18 @ RPE 7   (+1 rep)

Dips: - dip shrugs BW  2x20
BW x6
slow tempo - dip belt + 5kg x 11 @ RPE 8 (+3 reps)

Damn, felt so much easier, big increase in reps.
Must be from the fat loss.
Will go up to 10kg next week.

Tibilias Wall raise - against side of car, in oly shoes - BW x 8
+5kg x12, x12 @ RPE 7/8

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Leg Curl - single leg - end of unit elevated 5 inches - toes pointed, explosive - 15kg x8, 17.5kg x6, x8 @RPE 7/8

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stretch

Monday 16th January 2023

Slightly beat up, but not too bad. Left adductor feels tweaked

Rest day

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Tendon Rehab - Recovery
Late Evening

Seated leg push into floor. Single leg: - at 90 degrees - 2x45secs
Left adductor a bit uncomfortable

Sartorius bent leg ISO pull against opposite leg : 3x45secs

Sitting on floor, back on wall, single leg press ISO push through ball of foot against wall, to edge of pain -
90 degree knee angle - 2x45secs

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

Sunday 15th January 2023

Fat loss cycle 4 - Week 2
Height - 5'8.5"
weighed - 85.6kg (-1.5), 189lbs

waist - 35 1/8 inches (-0.5)
hip = 41 (-0.5)
upper thigh = 26 3/8
Right calf = 15 7/8
Neck = 15.5 (-0.25) 
Chest = 41 7/8 (-1/8)   
Right Arm (flexed) = 15 1/8
Wrist = 6 5/8

Tanita scale bodyfat % = 22.3% (-0.8 )

Total loss so far - weight 1.7kg Waist 0.75 inches BF% Tanita 1%

Macrofactor app true trend weight 86.9kg, (-0.9kg from last week)

Macrofactor TDEE is at 3038 average for the week - fairly steady now

Keto intermittent fasting style - averaged 2139 calories over the week, 179g protein, 51g carbs, 140g fat.

900 calorie deficit lines up with the Macrofactor TDEE, so it seems pretty accurate
And 0.5inch waist size lost is around 1kg of fat loss for me
No change in leg and calf size, maybe I gained muscle



Pretty sure I'm in deep ketosis now, even though I'm not testing for it, 50g of carbs with the amount of exercise I have been doing.
Keto and intermittent fasting is like a cheat code for eating in a deficit.
Ketosis just kills my appetite, so much so I only ate 1800 calories last night, I was just so full!
Meats, eggs, nuts, cheese are just so filling as well, hard to eat a lot of it in combo
And probably due to no longer starving at a cellular level, since the body is fueling itself with ketones from all that body fat on me, instead of transient spiky carbs
Just takes a bit of time to get over the fat adaption period which makes you feel foggy brained.

Doubled the deficit this week without really trying
Decided to get to 75kg and under in 3-4 months at 750-1000 daily calorie deficit, -0.75 to 1kg a week, instead of 6-7 months at 500 calorie deficit, -0.5kg  a week
And ketosis is supposed to be muscle sparing in a deficit.

The fat is just melting off me!
Lost quite a lot of visceral internal organ fat which you would expect with such low carbs.
Seeing changes everyday, face/chin is getting more chiselled, veins are already starting to show on my arms

Looks just like a belt squat

Thursday 12th January 2023

Overall mild aches from the ISOs.
Not the best of sleep lately, waking up after 5-6 hours, the diet is getting to me.

Had brain fog today, from low of carbs. Jumps and plyos were ok, but any BBall move was a chore.
Just have to ride it out till my body gets fat adapted

Got my Barbell Mate velocity tracker today.
Had a quick try of it by hooking it to my waist and doing a few pogos. Worked well.
It actually can measure your jump height, but it probably measures from the bottom of the dip phase to top.
I wanted to try it today at the court to measure a standing jump, but I forgot to bring a small weight plate to magnet attach it to so it doesn't fly off the ground....

You can use peak velocity to get jump height - https://strongbyscience.net/2017/09/20/using-tendo-units-measure-jump-height-physics-cheat-sheet/



The app has much more metrics than the other more expensive units - ROM, mean/peak velocity, acceleration, Force, and power
One thing I want to try is see how much peak force I exert on my 70% of 1RM squats vs heavier loads.
They say if you can exert 85% of your 1RM peak force at these lower %, you can train there and get stronger, without having to use heavier loads.
Low fatigue, while gaining strength, power and hypertrophy from sub-maximal sets of 65-75%, that is the dream

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Waking mobility work and upper body stretches - brief
Soft tissue work on lower body.

Plyos, Jumps, and BBall practise, at WLC outdoor courts -  Cycle 1, Week 6, day 3
Bodyweight with shoes -  88.3kg

general dynamic warmup

Split squat ISO on balls of foot, rear leg straight: - Actively pushing front leg into floor - 30 secs
Single leg stand x 30 secs

Calf raise bounces : heels off the floor - 2x15
1/4 squat bounces on balls of feet : - 2x15

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Dribbling and ball control drills - 15 mins
Shoot around and practice moves - 10 mins

Plyos

Skips/hops - rotating sets for 3 rounds, 30 secs rest between each set

A) Low stiff pogos x 20
B) scissor skip/hop in a star pattern x 2
C) 10 speed hops, on/off a 6 inch step

Moved to a 6 inch step for the speed hops, up from 3 inches last week.
No achilles pain today on any move, just mild discomfort on the speed hops

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Jumps - about 30 or so jumps of all types. single leg jump, Vertical, 1 step, 3 step and running jumps, in that order

Jumps up 2 inches from last few sessions, and back to my current best of an inch under the rim on the running jumps.
Especially my single leg jump, much better.
Lighter bodyweight, and less fatigue.
Might jump higher on Sunday with another 3 more days rest

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Plyos

Bounding - 4x short distance

Depth Jumps - 10 secs rest between each rep, 2 mins rest - 20 inch x5, 18 inch 2x5

Quite shallow landings and able to match my standing vertical.
Last 2 sets against a backboard for a touch target

Rhythmic jumps: - As fast and high as possible with minimal knee bend -  2x10
Getting better

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Jogging : - 1 min slow jog + Walk 1 min + 20sec Prime times, medium effort  + 1.5 min walk - repeat for 18 mins

1/10 to  2/10 achilles tendon pain on jogs, but feet /ankles felt sore and tired from the plyos

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stretch

Tuesday 10th January 2023

Mild drained feeling. Achey all over, but much less than usual.

Right Achilles insertion, a brief 4/10 stab of pain, on first step out of bed... So the stretched bent knee SSB calf raises yesterday are a no go for now.
Ok after the tendon warmed up

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While lying in bed

superset
lying on back, palms up, by side, ISO push :  3x 30 secs
Lying on back, palms down, by side ISO push :  3x 30 secs
Lying on back, bent arm, rear delt flye ISO :  3x 30 secs

Hammer curl overcoming ISO :  - hand to forehead - 3x 30secs

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

Toe curl ISO : 3x 30secs
Toe towel curls - x20 x30, x40

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Tendon Rehab - Recovery
Afternoon

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

rotating sets

Sartorius 1/4 split squat lunge ISO : - 3x 30 secs
Calf raise ISO push against wall corner. Single leg - shoulder into half foam roller - 80% effort - 4 x 30 secs

Sartorius seated slight bent leg push against opposite leg: 2 x 30secs
Sartorius, seated, single leg, diagonal inward backward pull against opposite foot ISO : - 2 x 30secs

Sitting on floor, back on wall, single leg press ISO push through ball of foot against wall, to edge of pain -
45 degree knee angle - 2x30secs
90 degree knee angle - 2x30secs
Near full knee bend - 2x30secs

3/10 right quad tendon pain

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Walk - 22 mins

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Evening

Calf raise ISO, single leg - At neutral x30 secs, 2 x30secs + 5 slow full range stretched reps
Sitting on floor, back on wall, single leg press ISO push through ball of foot against wall, to edge of pain -
90 degree knee angle - 5x30secs

3/10 right quad tendon pain

Sunday 8th January 2023

Interrupted sleep :/
Still pretty sore in my posterior chain, quads and upper back.

Gonna have to change things up so that all of my heavier weights sessions are earlier in the week, so I can be recovered by Sunday

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Waking mobility work and upper body stretches - brief
Quick soft tissue work on lower body and lats


BBall, Jumps, Plyos session at WLC outdoor courts - Cycle 1, Week 6, day 1
Bodyweight with shoes -  88.8kg

general dynamic warmup

Split squat ISO on balls of foot, rear leg straight: -  30Seconds
Split squat. rear leg ISO : - rear leg at 60 degrees x 30 secs
Single leg stand x 30 secs
Calf raise bounces : heels off the floor - 2x15
1/4 squat bounces on balls of feet : - 2x15

Dribbling and ball control drills - 12 mins

Plyos - rotating sets

Low stiff pogos 3x10
scissor skip/hop in a star pattern 3x10
Single leg sideways line hops - 3x20 each leg

Much better than last week, better timing and smoothness, and handling the forces better
Right leg still struggling a bit with timing and fluidity

Shoot around and practice moves - 15 mins
Achilles felt great, didn't even think about it.

Jumps - about 30 or so jumps of all types. Vertical, 1 step, 3 step and running jumps, single leg jump

Legs felt tired, sore and heavy. No pop. CNS felt asleep.
Single leg jump was not as bad as last week though.
Need at least another day of rest from last session, but 5 days would be better....

Plyos

Easy hops complex - 10 forwards/backwards, 10 left/right, 10 zig zag forward/backward each leg - 30 secs rest bewteen legs and series
Medium single leg hops - 2x10 each leg
Single leg hops, tucking jump leg each jump - 2x5   ( didn't quite get these going technique wise)

Much better than last week, better spring and fluidity. Right ankle didn't hurt.
Achilles also didn't complain.

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Plyo - Jogging - walk combo - grass baseball field - 16 mins

1 min slow jog + Walk 1 min + 20sec Prime times,medium effort  + 1.5 min walk - repeat for 16 mins

Went a little faster and jogged more normally on the forefoot.
Prime times felt great, first time since I started doing them.
Felt lighter on my feet, and more reflexive, at least for the first 10 secs of each

1/10 left, 2/10 right achilles tendon pain on jogs, much less than last week.