Adarq.org

22/02/20

Planned to train but ended up shooting around in the driveway for about 40mins with the kids. Finally got into the gym but only did 3 sets of split squats before I had to call it due to time.

23/02/20

Bench Press-
bar x 10, 40 x 5, 60 x 1, 65 x 8, 8, 8, 8

Handstand wall holds - 3 x 20s

but it's fine, i think i need to take this lesson seriously, my R leg needs to get stronger, i was favouring my stronger L side heavily on most of the heavy reps tonight, if i didnt get hurt today, i prob wouldn't have stopped to focus on rehabbing my R leg back up to symmetry. So will focus on that from here on, it will pay off long term. im also going to see a podiatrist and try get an orthothic soles cos i think that's a big reason for why my R knee takes such a beating. That and probably my shitty ankle mobility on my R foot which is prob due to ankle injuries from basketball (ive started focusing on mobility, used the band resisted stretch tonight for 2 minutes, will do that regularly until i feel ive improved R mobility enough).

I know I'm biased but seriously check out @kneesovertoesguy on IG. The split squat is incredible for evening up single leg strength and increasing ankle mobility. That and a reverse deadmill has my knees feeling like a million dollars. I hate seeing people injured mate and would love to see you getting back on the court.

Also, be wary of orthotics. It's a bandaid approach that caused so many ankle injuries for me in the past. YMMV though.

Tue (18/2/2020)
Recovery BS 6x90, 6x100
OHP 6x6x55 (PR?)
Chinup 3x5x3.25kg, 3x6xBW
Pendlay Row 3x8x65 (shit form, repeat?)
Row 12:30, Bike 12:30

Notes:
So no one really has time to do 6 sets of recovery squats every time. I thought to drop the weight and do more reps and less sets. I managed to get 6x6 on OHP. Made some friends at the gym. A PL guy asked me about squat shoes and i said i'll bring my romaloes next time for him to try and see if they help him. He trains hard so it's nice to make a connection like that.

Pendlay rows i went 2 weeks between sessions so i prob should have reset back to 60kg. my setup was off, next time use lifting shoes to do them.

Going to clean up my diet and get daily activity to 7.5k units. And cardio regularly (bike/row on training days, walking on rest days). Basketball is knocking again, im tempted. As a rule, any time i do 6x6 in any exercise (squat, bench or ohp) i will eat more carbs on that night. this should self regulate body comp and allow me to get stronger and leaner, as long as cardio is there i'll be fitter as well. that's the goal.

Do it!

17/02/20

10 mins reverse deadmill

Penultimate steps x 10 each side

Shooting around with some lobs and bad dunks thrown in. Did lower the rim to 9ft and practiced some non palming dunks. Surprisingly dunked easily without palming. Went to 9.5ft and got a couple down. Could be a game changer if I can bring this to 10ft.

12/02/20

A) Split Squats- flat ground- sets of 10 (right knee a little unstable)
bw, +12, +16, +16, +16

B1) Seated GM- sets of 10
bar, second set at 30kg had slight twinge in left ham. Called it a day

B2) Jefferson Curl- sets of 10
+6 x 10, 

B3) Cross Bench Pullover- sets of 10
8kg x 10,

Cut the workout after that twinge in the left hammy. Humidity was super high and I was already feeling sick anyway. I pushed the split squats too much and they destroy my legs entirely. I think this is what led to the hammy twinge. I remember it has happened before. Need to elevate the front foot a few inches till I get back to where I was.

13/02/20

Ball game. Was a let down of a game. We're the top team and we played second who are a bunch of younger guys (18-20). They only had 5 and although we had 6 we had 3 of our best playing. Led by 25 at the half then their best played fouled out. Next minute another of their players gets an unsportsman like foul and he has to sit for 5 minutes. I subbed myself off for the rest of the game. It was embarrassing. Funny though one of the guys had his Dad there scoring. He made a crack at me about physically bullying their players and how it's going to be the highlight of my week and I'm going to go tell all my co-workers about it. I told him maybe his son should just go back to playing junior girls ball haha.

Body is sore but pulled up really well from the game. Left ham is fine. Knee is fine. Strange. I think a lot of my knee issues are related to tight calves and tight quads.

BW- 92.3

Squat-
60x3
100x3
120x3
140x1 probably would've been able to get 2 reps but just took it easy.
132.5x3
122.5x3
102.5x3

Hamstring Curls-
30x8
45x8
55x8

Chin Ups-
9x3

Treadmill-
Walked for 3km @ 6km/h
Jogged for 500m @ 12.1km/h
Jogged for 500m @ 12.2km/h
Achilles pulled up fine from yesterday.

Nice work!!!

11/02/20

Patrick Step up - sets of 10
Bw, bw, 20, 40, 50

Elevated Nordic 3 x 5
Couch stretch 3 x 60s

Calf Raises - bw x 10, +10 x 10, +15 x 10
Tibialis raises - 3 x 20

Hapkido class last night. Lots of ground work and lots of wrestling. Upper back is sore AF this morning but in a good way.

Lower body training to come later.