Adarq.org

Saturday 3rd December 2022

Some soreness in my posterior chain and adductors from sprints yesterday, but not too bad

Both achilles, lower inner heel area pretty sore, painful to walk straight out of bed.
Worst on left side. Did feel better later in the day after ISOs, able to even dance a bit.
Will spam ISOs, and hope I can BBall tomorrow...

I went back to the park to measure the Rugby goal posts I jumped against yesterday.
The side I used, higher one, did measure 9'11.5" at the top of the cross member and 9'7.5" at the bottom.
So me jumping 4 inches under this = where did my hops go?! WTF
Maybe it's just effects of diet + general fatigue + fatigue from sprints....

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

Toe towel curls - x20, x40

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Tendon Recovery
Midday

Split squat ISO on balls of foot, rear leg straight: 2 x 45secs
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
Horse stance hold: 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

Evening

Single leg, kneeling quad push into couch ISO 70% effort  - 4 x 45secs

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 - 4 x 45 secs

Thursday 1st December 2022

Felt a bit crappy and tired, from poor sleep and diet I guess.
Low energy, but gut through the session

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While lying in bed - rotating sets

lying on back, palms up, by side, ISO push :  3x 45secs
Lying on back, palms down, by side ISO push :  3x 45secs
Lying on back, bent arm, rear delt flye ISO :  3x 45secs

External rotation ISO - lying on back, elbows at 90 degrees, strap between forearms, moving from bottom to top over the course of the hold -  3x 45secs

Waking mobility work and upper body stretches, dislocates

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 - 4x45 secs

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Tendon health+rehab -  Low fatigue Week 17 - day 2

Bodyweight with shoes - 88.2kg

general mobility drills

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

Skips/hops - Low intensity - 4 rounds
scissor skip/hop in a star pattern 
2 legged hops in star pattern
low Step up jumps on a bouncey aerobic step
10 speed hops on/off a 2 inch rubber tile -  as fast and relaxed as possible - took till last round to get the flow

Reverse hyper: BW 2x20

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, with adduction, opposite arm verticalx 35 secs
Horse stance hold - 2x 45 secs

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Olys - 1 clean grip power snatch set, then 1 power snatch set.

Clean grip power snatch:
20kg x 6
30kg x3 - 2 from floor. 1 hang
30kg x3 - 2 from floor. 1 hang
35kg x3 - 1 from floor. 2 hang
35kg x3 - 1 from floor. 2 hang
35kg x1

Power snatch:
20kg x6
30kg x5 - 3 floor, 2 hang
30kg x5 - 3 floor, 2 hang
35kg x2

regular power snatch feels natural, the clean grip one did not, much harder.
I remembered why I stopped doing these, hard on the shoulders if you don't drop the bar...

Dumbbell power snatch: - Powerblock bumbbell - alternating arm each rep
15lbs x2
25lbs x2
35lbs x2
35lbs x4

Dumbbell felt better, longer distance, more speed.
Can lower press style with help from other arm, but probably not for long with heavier loads...

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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 degress, no eccentric  -  x15kg, 20kg, 25kg
5 sec Concentric, 40 sec hold at 60 degrees, 5 sec eccentric  - x30kg, x35kg, 37.5kg, 37.5kg - hard

High angle barbell rows -  Elbows out, to upper abs - 20kg x12, 40kg x10, 60kg x6
belt - 60kg x12, x11, 10 @ RPE 8

SSB single leg Calf raise: - 2 hands supported - 4 sec down, 2 sec pause, 1 sec up, 2 sec pause -
straight leg - 30kg x4, 35kg x4, 40kg x4
bent knee - 30kg x4, 35kg x4, 40kg x4

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rotating sets 2 mins rest

Single arm dumbbell row, head supported : - elbows out - 55lbs x10
80lbs x10, x9 @ RPE 9

Overhead, arms straight, side bend: - Powerblock dumbbell hands, alternating sides, paused - 10lbs x10, 25lbs x20, 30lbs x20 - hard
Hanging, leg raises -  Hanging, bent knee into straight leg pike leg raise, feet to hands: x 10, x9 @ RPE 9  (PR!! + 1 rep each set)
Sartorius raises. single leg: - dumbbell strapped to feet - 5lbs 2x10 RPE 8/9
Butchers block, thoracic lat loaded stretch: Powerblock dumbbell on upper back  - 35lbs 3x 1min

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stretch

Tuesday 29th November 2022

Decent feeling, but both QL and erector still beat up from Sunday
Normally I would rest 2 days after Bball/Jumps on Sunday to train again
But I skipped all my upper body and plyo stuff, so much less fatigue

Achilles and left sartorius feeling much better

Changed things up due to not doing my upper body calisthenics on Sunday

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

Tendon health+rehab -  Low fatigue Week 17 - day 1

Bodyweight with shoes - 89.4kg 

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 -

A) Sartorius ISO pull against strap from other leg- at 70% effort - 2x 45 secs
B) Peroneal external foot rotation ISO : seated, Iron Edge mini flat heavy band on front of feet. Toes pointed - 2x45 secs
C) 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
lifted up with help of arm, 45 sec hold at 60 degrees, no eccentric x 30kg

added back in the concentric and eccentric as sartorius is no longer complaining

Over and under lat stretch, feet supported - 4 x 30secs
Heel touch downs, single leg, off 6 inch step: - slow eccentric - x10
Half kneeling Kettlebell weight shift: - 10kg x60 Seconds (10 sec hold each rep)

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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 x3, 75kg x3, 90kg x3, 105kg x3, 120kg x3 , belt on 135kg x2, 145kg x1

belt, controlled eccentric - 155kg x1 @ RPE 6

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

belt, controlled eccentric - 155kg x1 @ RPE 5

High bar squat
normal tempo - belt - 130kg x11 @ RPE 8 -- puts e1RM at 180-190kg  (PR!! +5kg, +1rep)

New PR on High Bar squats, +5kg and 1 rep on my 10 rep max @RPE 8
Puts High bar squat estimated 1 rep max around 180-190kg
Finally over 2x bodyweight
Must be getting close to my 140kg x10 goal

Squatting once a week now, ramp to heavy single, then 1-2 work sets.
Minimum effective dose, while still getting stronger on a calorie deficit, can't ask for any more.

<a href="http://www.youtube.com/watch?v=Y5xOqSAWl2Q" target="_blank">http://www.youtube.com/watch?v=Y5xOqSAWl2Q</a>

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Rotating sets - 1 mins rest

A) SSB Good Morning: - oly shoes - 30kg x10, belt on 50kg x10, 70kg x8, 80kg x6
95kg x12, x8  @RPE 8  PR!! +5kg, +2 reps

An accidental PR, I misloaded, forgetting the SSB weighs 10kg more than a straight bar....
Was wondering why it felt heavier than expected

B) Dumbbell press, rotating grip: - inline with ears - 15lbs x10, 25lbs x9, 35lbs x8
45lbs x10, x9, x8 @ RPE 8 (+5lbs, -2 reps)

Using big boy weights now. I remember having to do this weight in the past, single arm style,  holding onto a chair, as my body couldn't stablize the loads.
Now no big deal, and with a harder Arnold press type form.

C) Tibilias Wall raise - against side of car, in oly shoes - BW x 10
Dip belt +15kg x11, 10, 9 @ RPE 8/8/7.5  (+5kg, -2 reps each set)

D) SSB single leg Calf raise -  3 sec down, 1 sec up, 4 inch elevated - 30kg x8, 35kg x8, 40kg x8 @ RPE 8
E) SSB single leg bent kneeCalf raise -  3 sec down, 1 sec up, 4 inch elevated -   30kg x8, 35kg x8, 40kg x8 @ RPE 8

using full range, stretched, and no achilles pain

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SSB reverse lunge - hand supported, alternating legs - BW x12, 30kg x12, 50kg x12 @ RPE 5
SSB lateral squat -  alternating sides - BW x12, 30kg x12, 40kg x12 @ RPE 6

tough on the core

Leg Curl - single leg - end of unit elevated 5 inches - toes pointed, explosive - 15kg x8
17.5kg x10 @RPE 7
20kg x7 @9
17.5kg x7 @8

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L Sit Chin Up-  hang and 20 scap shrugs,
BW x1,x1,x1
BW x7, 6, 5 @ RPE 8.5  (PR!! by default)

Did these on the thick 2.5 inch diameter squat rack cross member bar.
Sure smashed my lower biceps.
Compared to the 8 feet netball rims I have been using, you can't get the bar to sternum as the arms max out on ROM, and your body is away from the bar due to the L-Sit.
Harder than normal chins, which I can probably do over 11



Push ups: On bench x 10, floor x 10
feet elevated 20 inches x 15 @ RPE 5

Dumbbell bench press: - palms facing - 35lbs x12
Pushing shoulders off the bench at top - 45lbs x15 @ RPE 5

Ahh no more shoulder pain! All the shoulder and lat flexibility, mobility, stability work I have been doing actually did something

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stretch

Monday 28th November 2022

Moderate aches in lower body muscles and mild beat up feeling, but overall decent feeling

Achey achilles insertions and lower right sartorius

Bought a new cheap metric/imperial tape measure and added 4 small magnets to the tip for easy measuring of rim, backboard heights, and other parts
Converting cm to feet/inches is scrambling my brain...
The strong magnet pull will help on windy days

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

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Tendon Recovery

Morning
Toe towel curls - 2 x30
Sartorius bent leg ISO pull against opposite leg - 4 x45secs
Calf raise, toe curl ISO combo, single leg : - 2x45 secs straight legged,  2x45 secs slight bent legged
Semi sissy squat on step ISO, single leg, other foot on step below  - 4 x 45secs

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Evening

Sartorius, ISO pull against strap from other leg: - 4 x 45 secs
Calf raise ISO push against wall corner. Single leg - shoulder into half foam roller, slight bent knee - 4 x 45 secs
Semi sissy squat on step ISO, single leg, other foot on step below  - 4 x 45secs
Wall sit - 60 degree knee angle - 2x45 secs

Whoops, my reach is 224cm which is 7'4" 
Hmm I kept thinking there were 30cm in 1 feet......

Sunday 27th November 2022

Fat loss cycle 3 - Week 26
Height - 5'8.5"
weighed - 87kg (-1.3kg), 192lbs

waist - 35 inches (-0.25)
hip = 41.5 (-0.25)
upper thigh = 26.5 (-1/8)
Right calf = 15 7/8
Neck = 15.5  (-0.25)
Chest = 42 3/8   
Right Arm (flexed) = 15.25
Wrist = 6 5/8

Tanita scale bodyfat % = 23.3% (+0.5 )

Total loss so far - weight -3kg Waist 2.5 inches BF% Tanita -2.8%

Phone app TDEE Calculator is at 2854 calories
Averaged 2242 calories over the week, 160g protein, 165g carbs,  96g fat.

Tanita BF% went up, but I'm actually leaner than last week :/

Friday 25th November 2022

Posterior chain and adductors still pretty sore.
Lacking energy

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While lying in bed - rotating sets

lying on back, palms up, by side, ISO push :  3x 45secs
Lying on back, palms down, by side ISO push :  3x 45secs
Lying on back, bent arm, rear delt flye ISO :  3x 45secs

External rotation ISO - lying on back, strap between forearms, moving from bottom to top over the course of the hold -  3x 45secs


Waking mobility work and upper body stretches, dislocates

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Tendon health+rehab -  Low fatigue Week 16 - day 2

Bodyweight with shoes - 89kg

general mobility drills

BBall dribbling and ball control drills: - 10 mins - excellent
Dancing - house style - 5 mins

Reverse hyper: BW 2x20

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, with adduction, opposite arm verticalx 35 secs

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Rotating sets - 1 mins rest

Peroneal external foot rotation ISO : seated,  Iron Edge flat heavy band between front of feet. Toes pointed - 3x 45secs + 5 slow reps on last set
Horse stance hold - 2x 45 secs
Hip push against strap/band - around upper shins ISO - Seated. Iron Edge XHeavy flat band  - 2x 45 secs, strap x 45 secs

Seated calf Raise ISO push, single leg - tie down strap around towel/leg and under wood plank - 80% effort 3x45 secs

Sartorius, lying on back, band pull ISO : Doubled green band 3x 45 secs + 3 slow reps

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 -  x15kg, 25kg
45 sec push against 60 degrees strap, 70% effort, no eccentric - x30kg, x35kg, 35kg, 35kg - hard

Hammer + regular curl ISO - just above parallel, 30 sec hammer curl, 15 sec curl - 15lb dumbbell - 4x45 secs - hard
Copenhagen semi plank ISO, torso lying on floor: - 3 x45secs

SSB single leg Calf raise ISO: - 2 hands supported, held at slightly above neutral, knees slightly bent -  45secs x 30kg, 50kg, 60kg, 60kg, 60kg - hard

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Olys - 1 snatch high pull set, then 1 clean high pull set after 2 mins rest
Snatch high pull: 20kg x6, 40kg x3, 50kg x3, 60kg x3, 70kg x3,
80kg x3 - felt crappy, poor grip as well

Clean high pull: - 20kg x6, 40kg x3, 50kg x 3 - all these sets with a few power cleans from floor and high hang
60kg x3 + a few power cleans
70kg x3, 80kg x3

Wasn't feeling it so cut it short. Plus sore posterior chain wasn't helping.
Probably should have skipped it today.
Might replace these with clean grip power snatches next week - higher velocity

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rotating sets 2 mins rest

Sartorius lying on back, band pull. single leg: - Doubled green band - 11kg 2x12 @ RPE 7

Bar hang, leg raise holds: -  5 sec bent knee, 5 sec straight leg, 5 sec bent knee, 5 sec straight leg
20secs x1 set

feeling significantly easier

Overhead, arms straight, side bend: - Powerblock dumbbell hands, alternating sides, paused - 10lbs x10, 25lbs x20, 35lbs x16 ( +5 lbs, -6 reps, hard)
Butchers block, thoracic lat loaded stretch: Powerblock dumbbell on upper back  - 35lbs 3x 1min   (+5lbs)

Hanging, leg raises -  Hanging, bent knee into straight leg pike leg raise, feet to hands: x 9, x8 @ RPE 8  (PR!! + 1 rep each set)

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stretch

Have you tried heavy eccentric squatting, to help boost your squat strength?
Something I'm curious of doing with paused squats, but not sure if it is an effective method.

Not recently, maybe in the long distant past I might have dabbled with them.

The thing with squats, either you improve your skill at them to make it go up, or you make the muscles used get bigger.
So eccentric squats would likely be for the later and you would need to do a lot of them, so it would not be that practical IMO
If you had weight releasers it would be easier to implement