Adarq.org

Saturday 15th October 2022

Feeling better, but still pretty sore, especially in my quads, upper hamstrings and glutes

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

Sartorius straight leg externally rotated ISO, lying on back- resisting bodyweight 4x 45secs
External rotation ISO - manual resistance from opposite arm  : - stretch range 4x 45secs

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rotating sets 1 mins rest

Split squat ISO on balls of foot, rear leg straight: - BW x 45 secs

Sitting on floor, back on wall, single leg press ISO push - through ball of foot against wall, heel on floor - 80 degree knee angle at 70% effort - 4x40secs
Added two 20 mm EVA foam mats for the back, and sitting on 2 mats to raise the height a bit, feels better

Seated calf Raise ISO push, single leg - tie down strap around leg and under wood plank - 80% effort 4x45 secs

Hammer curl ISO, elbow on body, stretched range - 5kg plate held on edge  - 4x45 secs - hard

Calf raise ISO, single leg: - hold at mid range  - 45 secs x dip belt+20kg, 30kg, 35kg, 40kg 40kg
Will progress to 45kg next time, 50% of bodyweight, as 40kg does not hurt and not overly hard

Standing bent knee calf raise has damn high forces for the load, and the one that does cause me the most discomfort on my right achilles insertion if it's stretched in that range

Thursday 13th September 2022

Still a bit achey, but felt more crisp, so time to train again.
Ideally I would have trained yesterday so BBall/jumps on Saturday would better, as it may rain on Sunday.
But will have to take my chances on Sunday, and then raining all next week....

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Waking mobility work and upper body stretches
Soft tissue work for whole body

Tendon health+rehab -  Low fatigue Week 11 - day 1

Bodyweight with shoes, in semi winter clothing - 92.5kg 

general mobility drills
BBall dribbling and ball control drills: - 10 mins - ok

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

Heel touch downs, single leg, off 7 inch step: - slow eccentric - x10
Reverse hyper - on padded bar - BW x20

Rotating sets - 1 mins rest

A) Sartorius ISO push against opposite leg :- at 70% effort - 4x 40 secs
B) Peroneal foot rotation ISO - 70% effort, right leg only - 2x 35secs

C) Leg extension ISO, single leg - end of unit elevated 5 inches - 3 sec Concentric, 10 sec hold at top, 20 sec hold at 60 degrees, no eccentric - 15kg, 20kg, 25kg
30 sec hold at 60 degrees, no eccentric x 30kg, 30kg

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Olys - Clean high pull: 20kg x6, 40kg x3, 60kg x3, 80kg x3, 90kg x3, 100kg x3
Plus a few Power cleans on 20kg, 40kg, 60kg sets

Half kneeling Kettlebell weight shift: - 10kg x60 Seconds (10 sec hold each rep)


Squats - did one set of Low bar then a set of high bar as I ramped up - 1 min between each

Low Bars Squats - oly shoes, slow eccentric - 20kg x10, 40kg x10, 60kg x5, 75kg x3, 90kg x3, belt on 105kg x2, 125kg x2
belt
130kg x4 (done as third set of 130kg below)

High bar squat: - oly shoes, slow eccentric - 20kg x10, 40kg x5, 60kg x5, 75kg x3, 90kg x3, belt on  105kg x2, 125kg x2 , 140kg x1, 150kg x1
belt, controlled eccentric

160kg x1 @ RPE 7 ---- puts e1RM at 175kg 

80% of e1RM - 140kg x3
75% of e1RM - 130kg 3x4

Getting ever closer to 180kg e1RM
Would have done 5 sets of 3 with 75%, but the third rep was still moving quickly, so did 4 reps instead, which had a little of bit of strain starting to show up.

160kg single, 140kg x3, and last set of 130kg high bar squat. And SSB 140kg x3 @ RPE 7 from last week



Sumo Deadlift - Oly shoes, hookgri, lowered under control - 100kg x5

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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, 90kg x6, x5 @ RPE 6

B) Single leg split stance  tibialis raise, in oly shoes: BW x5
+5kg x12, x10, x9 @RPE 8 (+1 rep)

C1) Weighted single leg bent knee Calf raise -  3 sec down, 3 secs up, in oly shoes - dip belt+30kg x10, 35kg x9, x8 @ RPE 8
C2) Weighted single leg Calf raise -  3 sec down, 3 secs up, mid range ROM -  - dip belt+30kg x10, 35kg x9, x8 @ RPE 8

D) Dumbbell press, rotating grip: - inline with ears - 15lbs x10, 25lbs x8
35lbs x15, x15, x14 @ RPE 7/8/8  (+1 rep on second set, +2 reps on third set)

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A) Single arm dumbbell row, head supported : - controlled eccentric - 55lbs x10,
75lbs x12, x11, x11 @ RPE 8   (+1 rep each set)

B) Close grip triangle push up - on bench x12, Floor 2x12

C) Leg Curl - single leg - end of unit elevated 8 inches - toes pointed, explosive - 10kg x10
17.5kg x11, 10 @RPE 8

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Overhead, arms straight, side bend: - 5 secs hold each rep, each side - plate in hands - 2.5kg x5, 5kg x5, 10kg x4 (hard)
Reverse hyper - ghetto - plank of wood across safety arms, with rubber - BW x20

Tuesday 11th October 2022

Moderate tired, drained feeling
Moderate beat up feeling all over

Left patella tendon and achilles insertion feeling no worse after yesterday. Right achilles insertion still the worse of the two. Left feels like near fully recovered.
Slowly building back to full capacity, finally.

left plantar fasciitis a little achey upon waking.
3x20 toe curls and lateral calf stretch, and it feels better

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

rest

Very cool belt squat setup, by far the easiest way to do it I've seen so far for home gym.
Will try it out the next time I train.
I have a bunch of cheap short soft tie down straps I can use, with a load capacity of 1500lbs, from AliExpress... $6AUD for 5
Replace the chain of my dip belt with 2 tie down straps and a carabina. They are also handy for lots of things

I saw a post from Mike Tuchscherer about using a crane scale to measure ISOs force, so I had a quick look around, and these are cheap, from Amazon AU, just $30AUD for one model
I might just invest in one
See if I can find one with a peak value hold memory
edit - this one has a peak hold feature  https://www.amazon.com/Klau-Digital-Hanging-OCS-L-Industrial/dp/B0153E0CSM

https://www.scienceforsport.com/can-a-low-cost-crane-scale-provide-solid-data-for-strength-testing/

Any coach that has a limited budget should see the results of the experiment as an entry point into maximal strength testing. Something to consider, however, is the sampling rate of a load cell (i.e. 1000 Hz), as the rate of force production is especially important and can’t be done with a Crane Scale. Still, the use of a crane scale is great for adjusting band tension with accommodating resistance and using it for other estimations of force such as sled loads.

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

Sunday 9th October 2022

Fat loss cycle 3 - Week 20
Height - 5'8.5"
weighed - 89.8kg (-0.1), 198lbs

waist - 35 5/8 inches (+0.25)
hip = 42 1/8
upper thigh = 27 1/8
Right calf = 16
Neck = 15 7/8
Chest = 42.5 
Right Arm (flexed) = 15 3/8
Wrist = 6 5/8

Tanita scale bodyfat % = 24.7% (-0.1 )

Total loss so far - weight -0.0kg Waist 2.5  inches BF% Tanita -1.4%

Phone app TDEE Calculator is at 2728 calories
Averaged 2934 calories over the week, 173g protein, 220g carbs,  141g fat.

Too much food this week...

Friday 7th October 2022

Feeling achey from the stuff I did yesterday, glutes especially, but it doesn't seem to effect my strength based on how strong I felt today on SSB squats

Achilles feeling like it's finally heading down the right path.
Left foot plantar fasciitis ache, feeling better. O

Late night session, so trimmed a bit of stuff off to keep session shorter.

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

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Tendon health+rehab -  Low fatigue Week 10 - day 2

Bodyweight with shoes, semi winter clothing - 91.8kg

split squat ISO, rear leg straight, on balls of feet, at 90 degrees knee angle - x 35 secs
Front plank hold: x 35 secs
Glute bridge hold x35secs
Side plank, legs bent, with abduction: x 35 secs

Reverse hyper - BW 2x20
Heel touch downs, single leg, off 7 inch step: - slow eccentric - x10

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Rotating sets - 1 mins rest

A) Sartorius bent leg ISO push against opposite leg : At 70% effort - 3 x30secs
B) Peroneal external foot rotation ISO : At 70% effort - 3 x30secs

C) Leg extension ISO, single leg - end of unit elevated 8 inches - 3 sec concentric, 10 sec hold at top. 20 sec hold at 60 degrees  - 15kg, 20kg, 25kg
5 sec Concentric 30 sec hold at top, 20 sec hold at 60 degrees, no eccentric x30kg, 30kg

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Safety bar Squat - Oly shoes - controlled eccentric - 30kg x10, 50kg x8, 70kg x7, belt on 90kg x6, 110kg x4, 125kg x3,

belt, controlled eccentric
140kg x3 @ RPE 7 (PR!!! +5kg)  -- puts e1RM at 163kg

72% of e1RM - 117kg 3x4

All warmup sets felt much easier than last week, so that extra days rest was the right move.
I even made bigger jumps between warm up sets, and it didn't feel bad.

Still can't believe I'm using 140kg on these now now, so surreal!
And it didn't even feel heavy on my back/shoulders today.

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Rotating sets - 1 mins rest

A) SSB or weighted Bent knee Calf Raise - single leg - 3 secs up and down, mid range ROM  - 30kg x10, 35kg 2x8 @ RPE 8/9
B) SSB or weighted single leg Calf raise - 3 secs up and down, mid range ROM -   30kg x10, 35kg 2x8 @ RPE 8/9

Some dull ache on right achilles at bottom stretched range in bent leg calf raises.

C) Dumbbell press, rotating grip: - inline with ears - 15lbs x12, 25lbs x10
35lbs x15, x15, x13 @ RPE 7/8/8  (+1 rep on second and third set)

D) High angle rows -  Elbows out, to upper abs - 20kg x12, 40kg x10, belt 60kg x8
belt
70kg x10 ,x9 ,x9 @RPE 7/8/8.5  (+1 rep to set 2 and 3)

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Overhead sideways band QL stretched hold, hip pushed away from band: - light Jump Stretch band 3x 45 secs  - hard

Reverse hyper - ghetto -  BW x15
Monster mini jump stretch band - 16kg x15, x15 @ RPE 5
Monster mini jump stretch band + mini band - 26kg x125 @ RPE 6

Thursday 6th October 2022

Still achey, feeling ok, but I figure an extra days rest will do me good
Plus it will be raining on Sunday, so targeting Monday for BBall/jumps


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

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AM
While lying in bed

Rotating sets 1 mins rest

Internal leg rotation stretched ISO, lying on back- 3x45secs
Sartorius bent leg ISO push against opposite leg : At 70% effort - 4x45secs

External rotation ISO, on side, sleeper stretch position - stretch range - 30 secs + 3 manual resistance, 6 sec up and down, mid range reps x 3 sets
Subscapularis ISO push, on side, sleeper stretch position - stretch range - 2x 45 secs
1x 30 Seconds + 3 manual resistance, 6 sec up and down, mid range reps

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PM

Seated calf Raise ISO push, single leg - dip belt around leg and under wood plank - 70% effort 4x45 secs
Peroneal foot rotation ISO : - 3x45secs

Hammer curl ISO, elbow on body, stretched range - dumbbell 10kg  - 3x45 secs - really hard

Single leg, kneeling quad push into couch ISO: - at 70% effort - 3x45 secs

Sitting on floor, back on wall, single leg press ISO push - through ball of foot against wall, heel on floor - 80 degree knee angle at 70% effort - 3x45secs
Testing this out.
Good load and tension on patella tendon and quads, but then I noticed how hard my glutes were worked as well.
Glutes feeling smashed a few hours post session!