Adarq.org

Friday 6th January 2023

Much better today. Erectors a little achey, and upper body.

Achilles improved a lot - out of bed cold walk, left side pain free for the first time in a while, 2/10 pain for right side at the end of a step

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

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Tendon Rehab - Lower + Upper Pull. Week 5 Day 4

Bodyweight with shoes - 89kg

general mobility drills
snatch grip behind the neck press + dislocates

split squat ISO, rear leg straight, on balls of feet, at 80 degrees knee angle -  x30 secs
Single leg stand, with calf raise hold - x 30secs
Cossack squat ISO- each side - BW 2x30 secs
Split squat. rear leg ISO :- Leaning back, Rear leg at 60 degrees 2x30secs

Front plank hold: x30 secs
Glute bridge hold x30 secs
Side plank, legs bent, with abduction, opposite hand in the air x30 secs
Bird Dogs - Alternating sides, hold at top - x20

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Rotating sets

SSB single leg Calf raise ISO: - 2 hands supported, held at slightly above neutral -  30secs x 30kg, 50kg, 70kg
80kg - 1/10 left Achilles tendon pain
85kg - 1/10 left and right Achilles tendon pain
85kg - 2/10 left and right Achilles tendon pain

Pain reduced on 80kg set from last session, so bumped it up to 85kg
Almost to body weight now

Clean high pull: A few reps plus power cleans - 20kg x6, 40kg x6, 60kg x6, 60kg x1, 80kg x2
1 floor, 1 hang x 90kg, 100kg, 110kg
80% of High bar squat - 110kg x 8 singles - 1 minutes rest -  all reps bar to upper abs height

Leg extension ISO, single leg - end of unit elevated 5 inches -
- 3 sec Concentric, 20 sec hold at top, 20 it sec hold at 60 degrees, slow eccentric -  x15kg, 20kg, 25kg, 30kg, 35kg - hard, 2/10 both patella tendon pain

- 3 sec Concentric, hold at 60 degrees,  slow eccentric x 40kg, x40kg - hard,  3/10 right quad tendon pain

SSB single leg Calf raise - 4.5 inch elevated - 3 secs down, explode up - full range stretched - 10kg x8
30kg x8 - 3/10 Achilles tendon pain both sides
30kg x8 - 2/10 Achilles tendon pain both sides

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L Sit Chin Up -  hang and 20 scap shrugs, 5 sec ISO at mid range, BW x1, x1
BW x9, 8 @ RPE 9 

Regressed up 1 rep on first set. Probably due to fatigue from clean pulls

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Rotating sets

High angle barbell rows -  Elbows out, to upper abs - 20kg x12, 40kg x10, 60kg x6
62kg x12, x12 @ RPE 8/9 (+1 rep both sets)

Going up to 65kg next week

High bar squat: - Controlled eccentric - BW 2x5, 20kg x5, 40kg x5, 60kg x5, 80kg x5, 100kg x3, 120kg x3
130kg x4 @9.5 - Puts e1RM at 142kg

Not supposed to squat today, but I have been wanting to get any idea of where my strength levels are after not squatting full range for 6 weeks.
Didn't feel too heavy or hard, but I suppose fatigue and rust may be a factor.
This is raw, no belt or knee sleeves, but this is only around 1.6x bodyweight

Clean pull weights and height pulled, line up with this number.
And so does my vertical jump, so I need to get stronger once again if I want to grab rim off vertical... I need 35 inch standing vertical to do this.
So by the time I get down to 80kg, around a 170kg high bar squat would be ideal

Leg Curl - single leg - end of unit elevated 5 inches - toes pointed, explosive - 15kg x8, 17.5kg 2x8 @RPE 7/8

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stretch

The Keiser  stuff would work better for this kind of thing, since there is no weight involved.

I see Su Bingtian does a lot of this stuff and he is the fastest accelerator ever over 60m and under.
He did a lot of Keiser seated calf raises to bring up his soleus power.

Tuesday 3rd January 2023

Sore all over, but heavy soreness in glutes, hamstrings, lower erectors, abs.

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


Tendon Rehab - Recovery

Afternoon

Sartorius 1/4 split squat lunge ISO : - 2x 30secs, 2 x45secs

Evening

Sartorius 1/4 split squat lunge ISO : - 3x 30secs
Sartorius, seated slight bent leg push against opposite leg ISO 3x30secs

Calf raise ISO push against wall corner. Single leg - shoulder into half foam roller - 80% effort - straight leg - 3 x 30 secs
Wall sit, single leg: 60 degree knee angle, actively pushing into floor at 70% effort - 3x 30secs

Sunday 1st January 2023

A bit tired today
Not all that sore but still recovering from last main session it seems.

Both Achilles feeling much more "solid" since I added in the two sessions of heavy partial calf raise, and bodyweight full range.

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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 5, day 1
Bodyweight with shoes -  89kg

general dynamic warmup

Split squat ISO on balls of foot, rear leg straight: -  30Seconds
Calf raise bounces : heels off the floor - 2x15
1/4 squat bounces on balls of feet : - 2x15


Plyos - rotating sets

Low stiff pogos 3x10
scissor skip/hop in a star pattern 3x10
Single leg sideways line hops - 2x10 each leg

Quite tough, speed and fluidity was good, but leg and hips were working really hard.
Left side was just holding on, but right side, especially my outer hips was working overtime to remain stable

Dribbling and ball control drills - 15 mins
Shoot around and practice moves - 30 mins
Achilles feeling decent able to do short runs after the ball properly now on my forefoot, without pain.

Jumps - about 15+ or so jumps of all types. Vertical, 1 step, 3 step and running jumps, single leg jump in that order

No hops today... 1-2 inches lower, and single leg running way down by 3 inches
Need another day of rest at least....Still recovering from last main session

Sartorius felt much better during jump landings today

Plyos

Easy hops complex - 10 forwards/backwards, 10 left/right, 10 zig zag forward/backward each leg x1 round
Medium single leg hops - 2x10 each leg

Right ankle painful on medium hop landings! Due to old ankle injury
Still pretty tough to do overall

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Plyo - Jogging - walk combo - grass baseball field - 15 mins

1 min slow jog + Walk 1.5 min - repeat

2/10 achilles tendon pain on jogs, but feeling better each week

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6 hours later

Seated single leg extension push into floor - at 90 degrees 3x30secs
Single leg calf raise ISO - above neutral - BW 3x30secs + 3 slow full range reps
Sartorius seated slight bent leg push against opposite leg: 3x30secs

Saturday 31st December 2022

Moderate drained feeling - I'll put it down to the high effort and arousal on the cleanpulls

Heavy soreness in whole hamstring and glutes.
Moderate soreness in erectors, whole upper back, quads and calves

Achilles insertions sore upon waking - went a little too deep on the calf raises

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


Tendon Rehab - Recovery

Split squat, 1/4 squat depth - 3x 30secs

rotating sets

External rotation ISO - band/strap between forearms, moving from waist to overhead and back down: 4x 30secs
Single leg, kneeling quad push into couch ISO: 3x 30secs
Calf raise ISO, single leg : 3x 30secs + some full range slow reps
oddly pain free in the extreme stretched position, so it appears to be load related

Sartorius, seated slight bent leg push against opposite leg ISO 3x30secs
Wall sit, single leg: 60 degree knee angle - 2x 30secs
I can feel these loading the sartorius

Thursday 29th December 2022

Sore core, QL, erectors, glutes, hamstrings, adductors, calves and upper back

Achilles OK, no worse after yesterday
Minor aches on left patella

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

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Tendon Rehab - Recovery
Afternoon

Split squat ISO on balls of foot, rear leg straight: x 30 Seconds

rotating sets

Toe curl ISO : 3x 30secs
Single leg stand 2x 30secs
Split squat. rear leg ISO : leaning back, Rear leg at 60 degrees  - 2x 30secs
Peroneal external foot rotation ISO : seated, Iron Edge mini flat heavy band on front of feet. Toes pointed - 3x30secs

Calf raise ISO push against wall corner. Single leg - shoulder into half foam roller - 80% effort -
straight leg - 2 x 30 secs
bent leg - 2 x 30secs

Leg extension + tibialis ISO - kettlebell, single leg: 30secs x15lbs, 20lbs, 20lbs, 25lbs hard
Sartorius, seated, single leg, diagonal inward backward pull against opposite foot ISO : - 2 x 30secs

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Tibilias Wall raise - against side of car, in oly shoes - BW x 10, +10kg x10 @ RPE 8
BW x15 @ RPE 9

Sartorius bent leg ISO pull against opposite leg : 2x30 Seconds

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

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Walk - 22 mins

Tuesday 27th December 2022

Minor to moderate aches all over when I woke up, but feeling decent by afternoon.
Thanks to low volume, much faster recovery.

Achilles feeling better, almost back to where they were before the sprints flared them up.
Left side feels better than the right now, opposite to 3 weeks ago

So 2 days in on diet change - 50% protein/fat, and minimal carbs of around 20g - just meats, eggs, raw macadamias, cheese and small amounts of vegetables.... raw cucumbers so far only, token amounts.
And I feel different for the better.
Energy levels and mood much more even. No more sleepiness after first meal of the day, dinner.
No random hunger pains even 12+ hours after last meal.
No more blood sugar dropping low
I feel so full and satisfied for long periods of time that I just don't think of food and eating anymore
No cravings so far.
Before I would always looking forward to my next meal...

TDEE has gone up to 2848 calories according to MacroFactor app, and rising

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

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Tendon Rehab - Recovery
Afternoon

Split squat ISO on balls of foot, rear leg straight: x 30 Seconds

rotating sets

Hammer curl tricep extension overcoming ISO : 3x 30secs

Calf raise ISO push against wall corner. Single leg - shoulder into half foam roller - 80% effort - 4 x 30 secs

Leg extension + tibialis ISO - kettlebell, single leg: 15lbs x 30secs, 20lbs x30secs - hard
The longer moment arm of a kettlebell sitting over the mid foot sure makes it harder vs a leg extension machine
Bonus tib loading as well

Split squat. rear leg ISO : leaning back, Rear leg at 60 degrees  - 2x 30secs
more for the rectus femoris

Sartorius, seated, single leg, diagonal inward backward pull against opposite foot ISO : - 4 x 30secs

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Bicep curl tricep extension overcoming ISO :x 30 Seconds
Bicep curl ISO: Kettlebell. Single arm -  offset grip at 90 degrees - 15lbs 2x30secs  - moderately hard

Sartorius bent leg ISO pull against opposite leg : 2x30 Seconds

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


Walk - 22 mins