Adarq.org

Thursday 10th November 2022

Still sore all over, posterior chain heavy soreness

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While lying in bed - rotating sets

External rotation ISO - manual resistance from opposite arm : stretch range - by side x45secs, arms facing upwards 2x 45secs
Subscapularis ISO push, hand into chest, lying on back :  3x45secs
Lying on back, palms down, by side ISO push : 2x45secs
lying on back, palms up by side, arm ISO push : 2x45secs

Waking mobility work and upper body stretches, dislocates

Toe Curl ISO 3x 45secs

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Tendon health+rehab -  Low fatigue Week 15 - day 2

Bodyweight with shoes - 90kg

general mobility drills

Side of ankle, single leg, hold: 3 x 45secs

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

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 adductionx 35 secs

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Rotating sets - 1 mins rest

Horse stance hold - 3x 45 secs
Hip push against strap - around upper shins ISO - seated, leaning forward, 70% effort - 3x 45 secs

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

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 45 degrees, no eccentric -  x15kg, 25kg
45 sec hold at 45 degrees, no eccentric - x30kg, x32.5kg - hard

Hammer + regular curl ISO - just below parallel, 30 sec hammer curl, 15 sec regular curl - 15lb dumbbell - 3x45 secs - hard

SSB single leg Calf raise ISO: - 2 hands supported, held at slightly above neutral -  45secs x 30kg, 50kg, 55kg, 57kg

+2kg last set, moderately hard, no pain

Sartorius ISO bent leg push against opposite leg :- at 70% effort - 3x 45 secs

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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, 60kg x3, 70kg x3, 80kg x3
Clean high pull: - 20kg x6 + a few power cleans, 40kg x3 + a few power cleans, 60kg x3 + a few power cleans
70kg x3, 80kg x3, 90kg x3

60kg power clean from high hang going to chin level, so strength is coming up

High Bar Squats - oly shoes, slow eccentric - 20kg x10, 40kg x5, 60kg x5, 75kg x5, 90kg x5, belt on 105kg x5, 115kg x3, 125kg x1

belt, controlled eccentric -
125kg x10 @RPE 8   --> puts e1RM at 180kg

Despite the soreness and fatigue, still got decent reps out of 125kg. Maybe even more if fresh.
Might be able to do 9 reps with 140kg now.
Looks like there is a 1-2 rep difference between my high bar and low bar squats at the same weight, not that much
High bar seems to feel easier than low bar now, on the way up... more comfortable

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rotating sets 2 mins rest

Bar hang, leg raise holds: -  5 sec bent knee, 5 sec straight leg, 5 sec bent knee, 5 sec straight leg
20secs x2 sets

Overhead, arms straight, side bend: - plate in hands, alternating sides, paused - 5kg x12, 10kg 2x18 ( +2 reps, hard)
Hanging, leg raises -  Hanging, bent knee into straight leg pike leg raise, feet to hands: x 8, x7 @ RPE 9
Butchers block, thoracic lat loaded stretch: plate in hands - 10kg 3x60secs

Tuesday 8th November 2022

Still achey
Crap sleep as well

Did this session 1 day early and in hindsight I needed an extra day of rest after BBall/Jumps to recover.
Felt weaker and less energetic than previous sessions

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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 15 - day 1

Bodyweight with shoes - 89.4kg 

general mobility drills
Dancing - house style - 5 mins

Reverse Hyper - BW 2x15

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

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Rotating sets -

A) Horse Stance hold - 2x 45 secs
B) Sartorius ISO push against opposite leg :- at 70% effort - 2x 30 secs
C) Hip push against strap  around upper shins ISO - 70% effort - 2x 30secs

D) Leg extension ISO, single leg - end of unit elevated 8 inches -
lifted up with help of arm, 20 sec hold at top, 25 sec hold at 45 degrees, no eccentric -  x15kg, 25kg

- 35 sec hold at 45 degrees, no eccentric x 30kg, 30kg - hard

Chin grip lat stretch, feet supported - 3 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
20kg x5, 40kg x3, 60kg x3, 75kg x3
High bar squat - oly shoes, slow eccentric - 20kg x10, 40kg x5, 60kg x5, 75kg x5, 90kg x5, belt on  105kg x3, 125kg x3 , 140kg x1
Low Bar Squat - oly shoes, slow eccentric - 20kg x10, 40kg x5, 60kg x3, 75kg x5, 90kg x5, belt on 105kg x3, 125kg x3, 140kg x2, 150kg x1
belt
145kg x6 @ RPE 8 ---> puts e1RM at 180kg

High bar squat - belt, controlled eccentric - 125kg x8 @ RPE 8

Main low bar squat set with 145kg felt hard, but looked easy, so probably could have done 8 reps at same RPE with an extra days rest

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Rotating sets - 1 mins rest

A) SSB Good Morning: - oly shoes - 30kg x10, belt on 50kg x10, 70kg x10
80kg 2x10  @ RPE 7/8  PR!!

Highest weight for sets of 10 so far

B) Dumbbell press, rotating grip: - inline with ears - 15lbs x12, 25lbs x10, 35lbs x8
40lbs x12, x11, x10 @ RPE 8.5/8/9  (PR!! +1 rep)

+1 rep on all sets

C) Tibilias Wall raise - against side of car, in oly shoes - BW x 10
Dip belt +10kg x11, 10, 9 @ RPE 9/8.5/8

D) SSB single leg bent knee Calf raise -  3 sec down, 2 secs up, in oly shoes, 15mm elevated - 30kg x6, 50kg x6, 55kg x6 @ RPE 8
E) SSB single leg Calf raise -  3 sec down, 3 secs up, olys shoes, on floor -  30kg x6, 50kg x6, 55kg x6 @ RPE 8

Much harder than last week

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A) High angle barbell rows -  Elbows out, to upper abs - 20kg x12, 40kg x10, 60kg x8
belt
70kg x8 @RPE 9
60kg x11 @8

down 3 reps from last week

B) Leg Curl - single leg - end of unit elevated 5 inches - toes pointed, explosive - 15kg x10
20kg x6, x6, x5 @RPE 7/8.5/8

Single arm dumbbell row, head supported : - elbows out - 40lbs x10, 75lbs x6
80lbs x8 @ RPE 8

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stretch

Monday 7th November 2022

Fat loss cycle 3 - Week 23
Height - 5'8.5"
weighed - 88.8kg (-0.5kg), 196lbs

waist - 35 inches (-0.25)
hip = 41.75 42 (-3/8)
upper thigh = 26 7/8 (-1/8)
Right calf = 15 7/8 (-1/8)
Neck = 15.75
Chest = 42.5 
Right Arm (flexed) = 15 3/8
Wrist = 6 5/8

Tanita scale bodyfat % = 23.2% (-0.5 )

Total loss so far - weight -1.2kg Waist 3 1/8 inches BF% Tanita -2.9%

Phone app TDEE Calculator is at 3121 calories
Averaged 2250 calories over the week, 175g protein, 130g carbs,  108g fat.

The TDEE seems elevated, should be around the 2700-2800 range.
Was in the 87.7kg range the last few days, but pigged out last night, so water and food weight is up.

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Moderately beat up feeling. No drained feeling, despite the the volume of max effort jumps.
Moderately sore all over, but pretty sore hamstrings.

Right Achilles insertion  and lower left Sartorius, a little achey.

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Waking mobility work and upper body stretches

Saturday 5th November 2022

Achey all over, especially my traps and hamstrings, I think from the deadlift part of the snatch high pull, and lowering.
Quads and calves pretty sore as well.

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

Lower body stretches


Peroneal external foot rotation ISO : Left foot only - 3x45secs
Sartorius bent knee ISO push against opposite leg : 3x45secs

Toe curl ISO :3x45secs
Towel toe curls: x30

Thursday 3rd November 2022

Moderate aches all over, not feeling tired though

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Waking mobility work and upper body stretches, dislocates

did a few ISOs randomly during the day

Wednesday 2nd November 2022

Feeling ok, but still some lingering soreness, erectors the most
Tendons feeling better

Dang, bodyweight hit 87.2kg this morning!

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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 14 - day 1

Bodyweight with shoes - 89.3kg 

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

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 x45 secs
Side plank, legs bent: x 35 secs

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Rotating sets -

A) Copenhagen semi plank ISO, torso lying on floor: - 3x 30 secs - hard
B) Sartorius ISO push against opposite leg :- at 70% effort - 3x 30 secs
C) Hip push against strap  around upper shins ISO - 70% effort - 3x 30secs

D) 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 45 degrees, no eccentric -  x15kg, 20kg

- 45 sec hold at 45 degrees, no eccentric x 25kg
- 35 sec hold at 45 degrees, no eccentric x 30kg, 30kg, 30kg

Chin grip lat stretch, feet supported - 3 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, Low bar then a set of high bar as I ramped up - 1 min between each.

Front squat
20kg x5, 40kg x3, 60kg x3

High bar squat - oly shoes, slow eccentric - 20kg x10, 40kg x5, 60kg x3, 75kg x3, 90kg x3, belt on  105kg x3, 125kg x2 , 135kg x1

Low Bar Squat - oly shoes, slow eccentric - 20kg x10, 40kg x5, 60kg x3, 75kg x3, 90kg x3, belt on 105kg x3, 125kg x3, 135kg x2, 145kg x1

belt
140kg x8 @ RPE 8 ---> puts e1RM at 187kg

Was worried that the rapid weight drop would make me weaker, but things seem OK today
Just the single top set. Should be enough, as I come back in 2 days time to hit it again.

First session in my recently acquired TYR L1 weightlifting shoes. Which I now rank above my Nike Romaleos 2 and 4, and Reebok Legacy Lifter 2.
Very comfortable already, with a wide toe box. And they sit flat.
Seems to work my foot and calf muscles more than any other shoe, and feedback from the floor.
It's almost like squatting barefeet...

<a href="http://www.youtube.com/watch?v=ySOFrNnUGx8" target="_blank">http://www.youtube.com/watch?v=ySOFrNnUGx8</a>

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Rotating sets - 1 mins rest

A) SSB Good Morning: - oly shoes - 30kg x10, belt on 50kg x10,
70kg x10,  x10, x8 @ RPE 7

Pretty hard, probably due to fatigue from squats as I haven't pushed this hard on them in a while, usually far from failure.

B) Dumbbell press, rotating grip: - inline with ears - 15lbs x12, 25lbs x8, 35lbs x8
40lbs x11, x10, x9 @ RPE 8  (PR!! +1 rep)

+1 rep on all sets. If your presses are going up this easy, then things are in order.

C) Tibilias Wall raise - against side of car, in oly shoes - BW x 10
Dip belt +10kg x10, 9, 8 @ RPE 8.5/8/8

D) SSB single leg bent knee Calf raise -  3 sec down, 2 secs up, in oly shoes, 15mm elevated - 30kg x6, 50kg x10, 55kg x8 @ RPE 8
E) SSB single leg Calf raise -  3 sec down, 3 secs up, olys shoes, on floor -  30kg x6, 50kg x10, 55kg x8 @ RPE 9

+5kg on last set, no pain.

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A) High angle barbell rows -  Elbows out, to upper abs - 20kg x12, 40kg x10, 60kg x8
belt
70kg x11 , x7, x8 @RPE 9/8/8

B) Leg Curl - single leg - end of unit elevated 5 inches - toes pointed, explosive - 15kg x10
20kg x7, 6 @RPE 8

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Reverse Hyper - BW 2x20

I received my TYR L1 lifting shoes from WODLife Australia today, much cheaper than getting it directly from TYR, along with a discount on top of that. Otherwise they are normally more expensive than the rest of the shoes...

My feet measure 26cm, and I have paddle shaped feet on the wider side at over 4 inches wide. I wear size 10US for all my athletic shoes, but some barefoot style shoes in size 10.5 for a looser fit.

Straight away, they have shot to the top of the list of all the shoes I own.
Even without breaking them in they already feel good and comfortable all over.
Size 10 is perfect fit for me.

It feels flat, with a natural feeling taper from the heel to front of the shoe. Plenty of room up front to splay the toes, while still having the side of my foot hugging the shoe.
The right mix of flexibility and stiffness at the front, they feel as pliable as the Legacy Lifter 2 up front, but somehow more secure feeling.
There are no pressure areas on the shoe, unlike the others, and the arch area is moderate feeling.
They just feel more athletic than the other shoes for me. Like an extension of my foot, with good grip.
The upper around the ankle feels exactly like the Romaleos 2 with the soft padded fabric.

The only negative is the straps feel and look a bit more cheap than the others with the plastic loops and rubber ends. But they feel durable enough and are stitched, unlike the Romaleos 4's straps which are only glued together And tighten up well with no discomfort

They are the only shoe I have where you do have to loosen the laces to get my feet into, but probably also the reason they have no heel slip!
The Romaleos 4 has the worse heel slip, followed by the Romaleos 2. The Legacy Lifter 2 has a some heel slip even size down half a size.
Also for that reason, it's why I haven't felt the need to pull the straps tight on the TYR L1, as the shoe feels snug and secure as is. All the other shoes, especially the Romaleos 4 I've had to pull the straps tight.

My Nike Romaleos 2 is size 10.5, which I bought second hand for $20
But they are still in good condition.
I find the front area around the strap there a bit uncomfortable for me and pulling that tight just feels bad, without actually make the shoe feel more secure.
I just don't see the hype for this shoe

I did have to size down to 9.5 on Reebok Legacy Lifter 2 as it's a longer shoe compared to the rest. Not as narrow as the Romaleos 4, but still pretty snug at the front.
The front to back slope of the heel is pretty steep and aggressive, so it feels a bit unnatural.
There is pressure around midfoot arch area, and frontal top of the foot.
And the insole makes a lot of squeaking noises eventually!
Front of shoe feels a touch too flexible.

Romaleos 4 feels the most rigid when leaning back into the heel.
Quite stiff and clunky, boot like compared to the other shoes.
The shoe feels uneven, with the toe spring. It does not sit flat.
I do not feel confident and stable in them with heavy loads.
They are quite narrow up front and push against my outer toes.
Heel slip means I tend to pull the straps tight.
The straps are also only glued together, so they will split eventually.
I feel more pressure around the arch area and the top of the foot, and general unevenness vs the TYR L1
Ankles also feel exposed and less supported... no locked down feeling...maybe another reason for the heel slip...

Maybe time to sell off some unwanted lifting shoes





Vs Romaleos 4


vs Romaloes 2


vs Legacy Lifter 2

Sunday 30th October 2022

Legs and hips were pretty achey before heading to bed, much better after sleeping, but still fairly sore.

Right lower sartorius and upper right calf felt much better.
So whatever I'm doing is working, even with the squats.

No sign of my Left foot plantar fasciitis today.
Did do some toe towel curls before heading to the court

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Waking mobility work and upper body stretches
Soft tissue work on whole body - brief session

BBall practise session at WLC outdoor courts - 40 mins

Bodyweight without shoes -  ?

At the courts
Split squat ISO on balls of foot, rear leg straight: x 45secs
Sartorius bent leg ISO pull against opposite leg : x 45 Seconds

Dribbling drills - 15 mins
shot around for 25 minutes, along with dunks on 8 feet Netball rims.

Busy, all courts taken, so I did all my stuff on the nearby netball courts, which have an 8 feet rim stuck on the back of the 10 feet one.
Sore legs and hips, so did not feel too explosive, but still decent intensity.
Quite a few single leg dunks, and no discomfort was felt in left patella tendon, foot or achilles.

Did 15 or so jumps of all types later on, some against a BBall rim.
Highest measured jump was 9'9" touch off 1 step.
Running jump is pretty bad right now, not much higher than 1 step, but was able to pull off a fluid right left plant, my off plant.

No issues with Sartorius today, nor my right plantaris, either on jumping or landing.
Felt nice and floaty on the jogs after the BBall here and there, on the balls of my feet. Both achilles felt fine.

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Pull Ups - on netball ring, close grip - scapular shrugs x 20
dead hang, paused to sternum - BW x1, x1

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Rotating sets - 1 mins rest

A) Pogo hops - low/mid intensity x20,
x40 - A few side to side swivel and rotating reps
x60 - A few side to side swivel and rotating reps
x60 - A few side to side swivel and rotating reps

No achilles pain or discomfort

B) Skips - 3 series of short sets of track and field A skips, prime times and lateral skips - all at low/mid intensity

C) L hang pull up - on netball ring, close grip, to sternum - BW x4, x4, x4 @ RPE 8/9/9.5    (+3 inches on last rep from last week)

All reps to sternum this week, +1 rep from last week

D) Box Jump, Depth Drop combo - 20 inch wall - jump from 2 feet away, landing ontop with straight legs 3x3
 
Mild twinge from left patella tendon on first drop, but fine after. Felt kinda hard
I can tell that depth jumps off this height is a no go right now, no wonder my running jump is so bad now compared to before.

E) Pike push up: - elbows in, 24 inches between hands and feet - BW x3
BW x10, x8 @ RPE 8

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3 step jump practice -  3x3 with each plant

Muscle up, leg assisted - leg drive from ground on playground monkey bars
6 reps, 10 secs rest between each - right elbow hurt...

L hang pulls up tired me too much.
Made 4 of my reps, but right elbow hurt... so it looks like muscles up are not for me right now...

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A) Step up jumps. Single leg, arm supported : 6 inch step - each leg  2x5

big right toe felt discomfort on these

B) Inverted rows - reverse grip - BW x3
reverse grip - BW x12, x10 @ RPE 10/8.5
Wide, thumbless grip - BW x15, x11 @ RPE 8

C) Straight Bar dips - BW x3
BW x12, x10 @ RPE 9/8

L-Sit - on bench - BW x20 secs, 20 secs, 15 secs  (+5 secs set 1 and 2)

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stretch