Adarq.org

Wednesday 14th December 2022

Erectors much less sore, but left side still a bit achey. Right QL still a bit beat up.

Achilles feeling the best so far, since flare up from sprints 2 weeks ago, big drop in waking cold walking pain

Quads felt deep down sore during the soft tissue work, so it looks like the ISOs do cause a fair amount of fatigue and muscle damage
Will take at least a days rest from them before Sunday's jump session

Trained fasted today

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

Plyos, Jumps, and BBall practise,  at WLC outdoor courts - 65 mins total
Bodyweight with shoes -  90kg

general dynamic warmup

Split squat ISO on balls of foot, rear leg straight: - 45 Seconds
Calf raise bounces : heels off the floor - 2x10
1/4 squat bounces on balls of feet : - 2x10

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Dribbling and ball control drills - 10 mins

Plyos

Skips/hops - medium intensity - 4 rounds
- scissor skip/hop in a star pattern
- 2 legged hops in star pattern
- 10 x 6 inch speed hops over line marking -  as fast and relaxed as possible
- Single leg bounds x5 each leg
- 2 legged bounds x 5

Achilles insertion 3/10 pain except on the later scissor skips. Stayed on heels on the harder stuff to minimise pain


Shoot around and practise moves - 15 mins

Jumps - about 15+ or so jumps of all types - 20 mins worth

Still a little lower than current best, but a little better than on Sunday.
Didn't feel the best. Dropped off real quick.
Dunks on 8 feet netball rims were trash though...

Plyos
single leg running jump skips - medium effort  x4 each leg x 3 sets
Prime times - medium effort on heels - 5m x 4 sets

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stretch

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Tendon Rehab - Recovery
6 hours later - after nap

Reverse hyper ISO : x30secs - moderately hard

All at 80% effort
Sartorius ISO pull and internal leg rotation against strap from other leg: seated, single leg - 4 x 30secs
Calf raise ISO, single leg : BW 2x 30secs
Calf raise ISO push against wall corner. Single leg - shoulder into half foam roller knee - 5 x 30 secs
Lying on back, single leg press ISO push against wall : - head against foam pad/wall, 90 degree knee angle - 5x 30 secs

changing things up, shorter duration, harder effort and more sets
Alternating sides, about 1 min rest between sets, so 1.5 mins rest total for each limb

Monday 12th December 2022

Not too bad - sore adductors, inner hamstrings, erectors, but beat up QL

Achilles feeling slightly better even after all that jumping yesterday.
Cold walking pain for right side is down to minimal, left side still hurts at a 3/10

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

Toe towel curls - x20, x30

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Tendon Rehab - Recovery
Afternoon

Sartorius Internal leg rotation ISO, seated single leg, against opposite leg - 4 x 45secs
Peroneal external foot rotation ISO : seated, Iron Edge mini flat heavy band on front of feet. Toes pointed - 3x 45 secs +5 slow reps
Semi sissy squat on step ISO, single leg, other foot on step below : 70% effort - 4x 45secs
Toe curl ISO : 2x 45secs
Calf raise ISO push against wall corner. Single leg - shoulder into half foam roller, slight bent knee - 4 x 45 secs

Side bend ISO, hands behind head, 45 degree angle: 2x 45secs
Single arm suitcase carry: kettlebell, 3 mins rest - 40secs x 18kg, 24kg, 24kg - moderately hard

felt harder on my shoulder, arms grip than my core

Walking - 22 mins

Saturday 10th December 2022

Mild tired feeling, and swollen lips - think I overdid things  yesterday.
Been a while since I had swollen lips the morning after a training day

Aches all over, but abs the most sore
Achilles feeling ok after yesterday's elastic work. No worse for it. Building up tolerance

Was debating wether to completely rest or not, per Bball/jumps tomorrow decided to do some ISOs
keep those tendons progressing towards full helath

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Waking mobility work and upper body stretches

Tendon Rehab - Recovery
Evening

Sartorius Internal leg rotation ISO, seated single leg, against opposite leg - 4 x 45secs
Single leg, seated leg extension push into floor ISO - on balls of feet, 90 degree knee angle, 70% effort  - 4 x 45secs
Calf raise ISO push against wall corner. Single leg - shoulder into half foam roller, slight bent knee - 4 x 45 secs

Friday 9th December 2022

Felt OK, erectors and hamstrings still sore.

Achilles insertion still sore when pressed, and cold walking, but no longer hurts when dorisflexed

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Waking mobility work and upper body stretches, dislocates

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Tendon health+rehab - Week 18 - day 3 Pull dominant, jumps and plyos

Bodyweight with shoes - 91.6kg

general mobility drills

split squat ISO, rear leg straight, on balls of feet, at 80 degrees knee angle - x 35 secs

BBall dribbling and ball control drills: - 15 mins - good
Dancing - house style - 5 mins

Skips/hops - Low intensity - 4 rounds - - 2/10 achilles insertion pain
1/4 squat bounces on balls of feet
scissor skip/hop in a star pattern 
2 legged hops in star pattern
10 speed hops on/off a 2 inch rubber tile -  as fast and relaxed as possible  - felt comfortable straight away

Jumps -  10 standing and 1 step jumps
- 3 step jumps x 3 each plant, 3 sets
- depth jumps off a 6 inch step x few
- Single leg bounds x5 each leg - 3 sets

Jumps were super low.... hmm probably still recovering from squats and Good mornings I did 3 days ago

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Olys - Rotating sets - 2 mins rest

Hang Dumbbell power snatch: Alternating arms, left side first, jumping off the ground
25lbs x10
35lbs x6
45lbs 2x6

Snatch high pull: 20kg x6 + 5 power snatch
hookgrip - 3 x 40kg, 50kg, 60kg, 70kg,
straps - 3 x 80kg

Power Clean - 20kg x8,
40kg x6 - 3 floor, 2 hang
50kg x5 - 3 floor, 2 hang
60kg x5 - 3 floor, 2 hang

Clean high pull: - 3 x 70kg, 80kg, 90kg

All lifts felt pretty good

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Rotating sets - 2 mins rest

L Sit Chin Up -  hang and 20 scap shrugs, 30 sec feet supported ISO
BW x1, x1
BW x8, 7, 6 @ RPE 8.5/8/7.5  (PR!! +1 rep each set)

Finally making progress on my chin/pull up... always seem to struggle making gains
Not sure why, as I was a beast on these when I was 19-20, able to do 10 slow tempo reps (4 count up, 6 count down) with a 80lb dumbbell attached while weighing 70kg

Deficit push up: - palms facing on Powerblock dumbbell handles - BW x 12 @ RPE 5

Dips: - dip shrugs BW x 20
Controlled eccentric - BW x3, 2x10 @ RPE 5/6

Hanging, leg raises -  Hanging, bent knee into straight leg pike leg raise, feet to hands: x 11, x8, x6 @ RPE 9  (PR!! + 1 rep on first set)

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rotating sets 2 mins rest

Leg extension ISO, single leg - end of unit elevated 5 inches -
5 sec Concentric, 10 sec hold at top, 30 sec hold at 60 degrees, 5 sec eccentric  -  x15kg, 20kg, 25kg
5 sec Concentric, 40 sec hold at 60 degrees, 5 sec eccentric  - x30kg, x35kg, 35kg, 35kg - hard

Sartorius Internal leg rotation ISO, seated single leg, against opposite leg - 4 x 45secs

SSB single leg Calf raise ISO: - 2 hands supported - with slow 1 inch ROM reps from neutral and above
straight leg - 45secs x BW, 30kg, 35kg, 35kg
bent knee - 45secs x BW, 30kg, 35kg, 35kg

3/10 Achilles insertion pain at neutral

Single arm dumbbell row, head supported : - elbows out - 55lbs x10
80lbs x11, x8 @ RPE 9/8  (+1 rep on first set)

Butchers block, thoracic lat loaded stretch: Powerblock dumbbell on upper back  - 35lbs x 60, 60, 70 secs

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stretch

So I was browsing Instagram and saw this post
This guy appears to live in my city and the Auburn PCYC indoor BBall court in the post, allow you to adjust the height of the rims yourself with a pole lying around on the courts...
This court is about a 30 min drive from my place. And only $8AUD casual visit price

So an option in future for low rim dunking on a proper indoor court! 

Tuesday 6th December 2022

Achey erectors and adductors
Achilles improving

Just did lower body only today.
Might move to a Lower, Push, Pull/Plyo, BBall/jumps split.
With ISOs and walking on off days

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Waking mobility work and upper body stretches
Soft tissue work for lower body and lats

Sartorius ISO pull against strap from other leg - at 70% effort - 4x 45 secs

Tendon health+rehab -  Week 18 - day 1 - Lower

Bodyweight with shoes - 90.6kg 

general mobility drills

split squat ISO, rear leg straight, on balls of feet, at 80 degrees knee angle - x 35 secs
Front plank hold: x 35 secs
Glute bridge hold x35 secs
Side plank, legs bent: x 35 secs
Horse Stance hold - x 45 secs

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Rotating sets -

Leg extension ISO, single leg - end of unit elevated 5 inches -
5 sec concentric, 10 sec hold at top, 30 sec hold at 60 degrees, 5 sec eccentric -  x15kg, 20kg, 25kg

Over and under lat stretch, feet supported - 4 x 30secs
Heel touch downs, single leg, off 6 inch step: - slow eccentric - x10

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Squats - did one set of front squat, high bar, low bar as I ramped up - 1 min between each.

Front squat - oly shoes, slow eccentric - 20kg x5, 40kg x3, 60kg x3, 75kg x3, 90kg x3
High bar squat - oly shoes, slow eccentric - 20kg x10, 40kg x5, 60kg x5, 75kg x4, 90kg x4, 105kg x3, 120kg x3 , belt on 135kg x2, 145kg x1
Low Bar Squat - oly shoes, slow eccentric - 20kg x10, 40kg x5, 60kg x3, 75kg x3, 90kg x4,  105kg x3, 120kg x3, belt on 135kg x2, 145kg x1
155kg x1

belt, controlled eccentric - 170kg x1 @ RPE 6  - puts e1RM at 190kg
belt, normal tempo - 150kg x8 @ RPE 9.5 -  (PR!! +5kg)

High bar squat
normal tempo - belt - 135kg x8 @ RPE 9.5

+5kg on my Low bar 8 rep max
Upper back rounding over on 150kg, last rep, more good mornings needed

I get good carry over from low bar to high bar squats
High bar is usually 2-3 reps less at each weight of Low bar

<a href="http://www.youtube.com/watch?v=UG96XuFEBuU" target="_blank">http://www.youtube.com/watch?v=UG96XuFEBuU</a>

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Rotating sets - 1 mins rest

A) SSB Good Morning: - oly shoes - 30kg x10, belt on 50kg x10, 70kg x10, 80kg x10
90kg x8, x7  @RPE 8/7
75kg x8 @ RPE 8

felt harder than last week. Fatigue from near failure squats

B) SSB single leg Calf raise -  3 sec down, 1 sec up, 1cm elevated in oly shoes - 10kg x10, 15kg x10, 20kg x10, 25kg x10

C) Tibilias Wall raise - against side of car, in oly shoes - BW x 10, +10kg x6
Dip belt +15kg x13, 12, 11 @ RPE 8  (+2 reps each set)

D) SSB single leg bent kneeCalf raise -  3 sec down, 1 sec up, 1cm elevated in oly shoes - 10kg x10, 15kg x10, 20kg x10

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Lateral squat -  alternating sides - BW x12, 5kg x12

Leg Curl - single leg - end of unit elevated 5 inches - toes pointed, explosive - 15kg x8, 2x10 @ RPE 7

Leg extension, single leg - end of unit elevated 5 inches - 3 secs up and down - 15kg x10, 20kg x10 @ RPE 9

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stretch

Sunday 4th December 2022

Felt a bit tired, but ok once I got going
Posterior chain and groin achey, probably from the ISOs

Achilles felt better and better as each hour ticked past, before I went to bed.
Then out of bed still pretty sore, left side worse, but much better.
Hurt to walk cold, but was still able to jump pain free today somehow 

So sprints will be no go for a while

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

Toe towel curls - x20

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Tendon Recovery
Early morning

Calf raise ISO, single leg : 3 x 45secs
Calf raise ISO push against wall corner. Single leg - shoulder into half foam roller, slight bent knee - 3 x 45 secs
some pain, but not too bad
Single leg, kneeling quad push into couch ISO 70% effort  - 4 x 45secs


Afternoon

Peroneal external foot rotation ISO : seated, band between front of feet. Toes pointed - 4x45secs
Sartorius, ISO pull against strap from other leg: - at 70% effort  - 4 x 45 secs
Single leg, kneeling quad push into couch ISO 70% effort  - 4 x 45secs

Bicep curl / tricep extension overcoming ISO - 4 x 45secs

Lying on back, single leg press ISO push against wall - 90 degree knee angle, on toes - 3 x 45secs
Calf raise ISO, single leg : 2 x 45secs
Calf raise ISO push against wall corner. Single leg - shoulder into half foam roller, slight bent knee - 4 x 45 secs
some pain, but not too bad

BBall dribbling and ball control drills : - 20 mins - Good

Was going to end the day here with the dribbling at home/garage
But decided to continue the dribbling at a school court 5 mins from my house.
Which I haven't been there in a while

BBall practise session at Roseville school outdoor courts - 55 mins total
Bodyweight with shoes -  88.8kg

Dribbling drills - 20 mins

Did 20 or so jumps of all types and trick dunks on the 7'10" Netball rim

shot around and practiced moves for another 10 minutes

Was going to just dribble at the court, but did some baby jumps against the 7'10" netball ring with no pain.
So added in the jumps and low rim dunks.
Not jumping the best after all the ISOs, and slightly dusty surface.
Just glad I can jump at all after the achilles flare up.

Haven't been to this court in a while, and they added a roof over the whole thing and 2 extra hoops on the side!
Was busy when I got there, but plenty of room to dribble, high places to jump against (back of rims etc), and one 7'10" netball ring on the back of the hoop closest to the camera in the pic below, for low rim dunk practise
A fairly long, flat, even  grass area to do sprints, and bounds in the future. Better than the uneven rugby fields around here.
And even a stepped brick wall to do depth jumps or box jumps at different heights.

Another option to use when the other courts are taken over with tournaments etc in the future, and rainy days!! 

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stretch