Adarq.org

Monday 1st July 2024

Feeling better but still no that good
Upper back and erectors still sore.

Chin, Dips at Home - Reboot, Week 29, day 2

Bodyweight with shoes - 89kg in winter clothing/shoes

Tricep bench dip: paused x6

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Rotating sets - 2 mins between

Band external rotation activation: - into reverse grip press, 5 sec hold at shoulder level on first rep -  Light band x3 x 3sets
done between warm up sets of the chin/dip

Chin Up: Hangs, pull up grip scap shrugs x10, chin grip scap shrugs x10, band assisted x 10 heavy green JumpStretch band, BW x3

legs straight, elevated, partial L-Sit posture

Belt+5kg  3x4 @8.5 (+1 rep on third set)


Dips: - wide'ish - 10 dip shrugs, BW x10 leg assisted
BW x6
Dip belt +5kg x3, +10kg x3, +15kg x3,
+17.5kg x12 @ RPE 9.5  (+2.5kg)
+17.5kg x11 @9

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Inverted row: - chin grip. legs on floor straight - fast - BW x 15 @RPE 10 - 16th rep at 0.75

Dips: -Ironmaster bench dip handles, a few inches narrower. Fast.  BW x16 @9

Saturday 29th June 2024

Poor sleep continues
Legs while not mega sore, feel pretty tired

Didn't feel like BBall'ing today, but the show must go on...

BBall, Jumps at outdoor courts - Reboot, Week 29, day 1

Bodyweight with shoes - 89.2kg in semi winter clothing

Wall sit, half squat : pushing into wall at 70% effort - 2x33 secs
BBall overhead single arm plank against wall: 2x33 secs

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Dribbling and ball control drills - 15 mins
Practice moves and shooting- 20 mins, medium effort

Jumps - a few dunks on the 8.5 feet rim on the back of the main rims.

Upper body felt good - dribbling and moves were stronger, sharper, and crisper than before.
Legs felt dead as expected, from all the squatting and hours of bending over and fiddling/setting up/testing the belt squat attachment.

Both knees were achey as well when jumping/landing until full warmed up.
At least no tendon flare ups today.
Cut things short before I got injured

Did two pull ups on the 8.5 feet rim, and easily pulled the rim to upper ab level, just about muscle up transition area, with no kipping
Funny how I can't do this on a straight bar...

Box Jumps: - 20 inch wall - landing with straight legs -
5x3
LR and RL plant 3 step jumps x 3 each


Tendon work superset
50% effort/speed

A. Backward run - full court
B. Carioca run - half court each side
C. Pogo:  x20
D.  Scissor hops star pattern : 12 axis

random combo of the above
cut short the pogos though, as my mid erectors DOMs were screaming from the jolts!

Feet/achilles and calves felt strong and good.
Getting closer to full health and ramping things up here

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Sit in bottom of full squat: 3 mins - 1.5 mins narrow heels off the ground, 1.5 mins wide relaxed
gettingh easier and less uncomfortable

Walking: 8 mins

just catching up in here so wanted to say big ups on the weight loss so far, visual change is very evident.

Thanks, yeah taking your waist from 40 to 35 inches is quite a difference, more than the 5kg I lost.
I think there is another 5 kg unaccounted for, due to muscle gain, as I usually lose 2kg per inch off my waist

Wednesday 26th June 2024

Upper body not as sore as expected, but my calves, quads, especially the upper part, rectus femoris and glutes are fairly sore.
I think from the combo of leg extensions, weighted pushups and ab wheel.

Assembling and setting up the belt squat attachment was pretty tiring today.
The thing weighs 30kg and is big, so wrestling that around and trying different settings for a few hours felt like a heavy manual labour job!
Leaning over a lot, squatting down deep to attach the belt squat hook, over and over - damn glutes and quads feel smoked.

Gonna be real sore tomorrow..

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Belt squat

Plate weight only,  not including the attachment - which is around 30kg, but weighs 15kg on my body
BW x10
20kg x10
40kg x10
60kg x10
80kg x10
100kg x10
110x10 @RPE 7

The unit weighs around 30kg, but due to the lever design, it's halved on my body.
And so the weights are also halved, at least based on loading the unit, and comparing to what it reads standing on a scale.

For the top set of 110kg + 30kg for the bar... the actual weight at my feet was 140kg/2 = 70kg
It sure felt way harder than 70kg to me.... 110kg x10 is not that far from my actual high bar squat 10RM, just 5-10kg less

But if I were to stay bolt upright and not allow any good morning then that change things
It means when I can't use my back in the squat, I'm much weaker!

So these should really help me out

Monday 24th June 2024

DOMs has increased even more over yesterday - especially in my glutes, quads, whole hamstring, inner thigh areas and calves.
Plus upper back still fairly sore, so I decided to rest up today rather than train.
As next session, while upper body slanted, will be somewhat full body.

People do hip htursts for that contracted position, but I think 45 degree back extensions do it just as well without needing as much weight...

Tendon Rehab - Recovery

Calf raise ISO push against wall, sitting on floor, back against wall: - 80% effort
30 Seconds Straight
30 Seconds Straight
2x15 Seconds Toes out
2x15 Seconds Toes in
15 Seconds Straight

Hammer curl overcoming ISO : using opposite arm, 80% effort - 6 x15 secs
Sartorius bent leg ISO pull against opposite leg : - 80% effort -  6 x15 secs
External foot rotation against floor, slight bent knee: 70% effort - 5x15 secs, 1x 30 secs
Wall sit: -  pushing into floor at 80% effort - 1/4 squat depth - 4 x15 secs

Walking - 28 mins

Friday 22nd June 2024

crap sleep, but not feeling too bad after yesterday's session.
Also not as sore as I was expecting.

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Reboot - Week 28, Day 3 - Lower weights

Body Weight: 88.3kg with shoes, in winter clothing

snatch grip behind the neck press + dislocate stretch with broom x 1 min

Sartorius leg lift ISO, while pressing foot against wall: 2x 33secs

External foot rotation ISO against floor - slight bend in knee - 4x 33 secs

A. Front plank hold: 33secs
B. Side plank, legs bent and abducted - opposite hand in air-  33secs
C. Glute bridge hold: 33secs

Semi single leg squat ISO, on balls of foot - half squat depth - 3x33 secs

Leg Extension ISO - single leg - front of unit elevated 5 inches, plates moved towards end of arm -
Leaning back, 15 sec hold at top, 15 sec hold at 60 degrees - x 5kg, 10kg, 15kg

Heel touch downs, single leg, off step: BW x 12

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Rotating sets

Power clean:
20kg x10 - 5 low hang, 5 high hang  x 2 sets
40kg x9  - 3 floor, 3 high hang, 3 knee hang
50kg x7  - 1 floor, 3 high hang, 3 knee hang
50kg x6  - 2 floor, 3 high hang, 1 knee hang
50kg x3  - 1 floor, 3 high hang

feeling better and getting crisper

High Bar squat - Flat shoes (Avancus Apex Power v2) - 20kg x10
4 sec eccentric - 40kg x7, 60kg x6, 80kg x5, 100kg x4

Belt, 4 sec eccentric - 115kg x3, 125kg x2, 135kg x1 @8

belt - 6 mins rest
130kg x6 @RPE 8.5  (+2kg)
5 mins rest
120kg x7 @9

Squats felt a bit harder and heavier than usual. Maybe fatigue from yesterday as it's the first time I have done back to back sessions.
Also feeling like my progress is starting to plateau, so likely need another work set.
Although I added in SSB reverse lunges this session, which should help

And I'll be adding in belt squats somewhere, as my quads are the limiting factor as I always start to "good morning" the weight up when RPE goes over 8
Either the loading pin + belt, feet elevated or Cable pulley version to start, but I'll likely buy that SMAI belt squat attachment.
And suspend attach it to my squat stands, with a cable tie down, so it can move freely back and forth,
so the fixed arc of the lever arm is eliminated to be more like proper squat, rather than pulling you forward at the bottom.

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rotating sets

Tibilias Wall raise - standing warmup in oly shoes - BW x10
against side of car, in oly shoes - hold at top - BW x6

Myorep. "+" = 15 secs rest
Dip belt+10kg x 15↓ @RPE 9 +4+4+3+3  (+2 reps on initial set)

stalled last week, and back with a bang

45 degree back extension: - unit elevated 8 inches - collar to collar snatch grip, full 90 degree ROM - BW x10, 20kg x6, 30kg x6

controlled with a hold at top
40kg x6 @RPE 8  -  toes pointed out and calf raised down
40kg x6 @9 -  toes pointed out and calf raised down
40kg x6 @9.5 -  toes pointed out.

Damn brutal, lower hamstrings were screaming!
Feels a little harder than my ghetto version I was doing before, where I could do 40kg x10 with lower RPE, and more strain on lower hammies.
40kg on these definitely feels like 120kg or more on RDLs for me, and probably 160kg on deadlifts
Got some lower Sartorius aches when warming up



SSB Calf raise - single leg - hand supported, staggered stance
Flat on floor, heel not touching, controlled - BW x10, 50kg x6, 70kg x10 @RPE 8
75kg x10 @RPE 9  (+5kg)

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Rotating sets

SSB reverse lunge, alternating legs: - 2 hands supported - BW x10, 30kg x10, 50kg x12
Controlled
60kg 2x12 @7/7.5

45 degree QL side raise: - BW x10 @RPE 6
dumbbell hanging down - 5lbs x10 @7

I figure these also hit the glute medius of the outer leg, and adductors of the inner leg.
Along with the obliques and QL.
Bang for your buck exercise, with really nice QL stretch

Leg curl, single leg : - front lifted up 5 inches, Plates shifted to end of arm - SLOW - 7.5kg x6, 11.5kg x8 @RPE 9

Thursday 20th June 2024

Erectors, hamstrings and upper back achey, but everything else not too bad.
Decided to rest today

Tendon Rehab - Recovery

Semi single leg squat ISO, on balls of foot - half squat depth, partially supported with other leg - 4x30 secs
Just supporting enough weight with other leg to get a 2/10 or less pain on the plantaris and sartorius tendon
Similar depth and leg angle to walking downstairs

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Doing weighted chins and dips tomorrow. debating whether to do it at home (need to set up my gear to do it) or go outdoors.
Surfing the web I found 3 decent outdoor calisthenics gym within 15 mins of my house.

If only these had a basketball court or one nearby..
The closest at 4 mins is pretty basic, but has the essentials, and even some ghetto machines





The other two are further away, but much better, with even rings, straight bars, parallel dips




Parking might be an issue with this one, as I need to cart all my gear and weights there via backpack