Adarq.org

Thursday 4th August 2022

Cold is finally gone

Not all that sore after yesterday, despite the days off
Left patella and both Achilles still feeling good after yesterday

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

Sartorius Internal leg roiation ISO against opposite leg, in seated position 70% effort 3x40 secs

Peroneal External foot rotation ISO against hand - 70% effort 3x40 secs

Been having random pain in my upper right Peroneal area, tendon, in the bottom part of the leg extension.
And when coming up from the bottom of a bodyweight squat, at certain body positions, knee angles
It's been lingering around randomly, so see if this helps.
Probably due to how my foot interacts with the leg extension pad

Tuesday 2nd August 2022

Flu/Cold almost gone now, just some mucus in throat, but not coughing much now

Lower back feeling much better, so back into it tomorrow.

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

External rotation ISO, elbow supported, scapular retracted and depressed - 70% effort 3x30 secs
Lying on back, palms down, arm push into floor ISO - 70% effort 3x30secs
Lying on back, face pull, into floor ISO - 70% effort 3x30secs

Bicep curl tricep extension overcoming ISO : using finger tips - 70% effort 3x30secs
Single arm reverse grip press, against opposite hand ISO : 70% effort 3x30 secs

Sartorius leg lift ISO against opposite leg, lying on back: 70% effort 3x30 secs
Single leg RDL, reverse hyper, bird dog, shoulder push into wall ISO : 70% effort 2x30 secs
Single leg squat, front supported ISO : 60 degrees, pushing front foot into floor -70% effort 3x30 secs

Sunday 31st July 2020

Fat loss cycle 3 - Week 11
Height - 5'8.5"
weighed -  89.7kg(+0.1 ), 197.8lbs

waist - 36 inches
hip = 42
upper thigh = 27
Right calf = 15.75
Neck = 15.75
Chest = 43
Right Arm (flexed) = 15.5
Wrist = 6 5/8

Tanita scale bodyfat % = 25.3% (-0.4)

Total loss so far - weight -1kg Waist 1 7/8 inches BF% Tanita -0.9%

Phone app TDEE Calculator is at 2955
Averaged 3091 calories over the week, 200g protein, 173g carbs,  161g fat.

About maintenance this week, no changes, ate too much

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Lower back and QL is pretty sore, in a bad way, hurts to bend over in seated position.
On the other hand my lower left Sartorius (tendon?) is feeling much better

Should have went for a walk today, but I didn't

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Waking mobility work and upper body stretches

External rotation ISO, elbow supported, scapular retracted and depressed - 70% effort 3x45 secs
Hammer  curl tricep extension overcoming ISO : lying in bed using finger tips - 70% effort 3x30secs

Sartorius leg lift ISO, while pressing side of foot against wall: 70% effort 3x30 secs

Wall sit, single leg, with heel off the floor, at 60 degrees knee angle - 2 x 45 secs
Single leg squat ISO, front rail supported with hands - 60 degrees  - heel off the floor - 2 x 45secs

Friday 29th July 2022

Crap sleep lately, but still feeling decent enough.
Cold still hanging around

Instead of training full body 3 times a week like in the previous 3 weeks before I got hit with the flu, I'm now training every 3 days instead, so an extra 2 days of rest each week.
Seems like a better match for my recovery rates so far, as DOMs is not building up over time and hanging around, but actually decreasing each session

Got the itch to buy another second hand pair of 20kg Bumper plates, and 10kg rubber coated plates on Facebook marketplace...
Then spotted a listing for a less than 1 year old 207kg set of calibrated Hansu Power plates.... these are much thinner than regular plates.. ie the 25kg plates are only 1 inch thick... tempted but $$$
I like the thinness of these plates, could be useful for loading certain things better.
But not keen on metal on metal clanging of these vs bumpers/rubber coated plates

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Waking mobility work and upper body stretches
Soft tissue work for problem areas

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Tendon health+rehab -  Low fatigue Week 4 - day 3

Bodyweight with shoes, winter clothing - 91.7kg 

general mobility drills

split squat ISO, rear leg straight, on balls of feet, at 80 degrees knee angle - x 30 secs
Front plank hold: x 30secs
Glute bridge hold x30secs
Side plank, legs bent: x 30 secs

Sartorius leg lift ISO, while pressing side of foot against wall: 70% effort 3x30 secs

Heel touch downs, single leg, off 7 inch step: - slow eccentric - x10


Rotating sets - 1 mins rest

A) Leg extension ISO, single leg - end of unit elevated 5 inches - 3 sec Concentric, 20 sec hold at top, and 60 degrees, slow eccentric - 15kg, 20kg, 25kg, 30kg

Left Patella tendon felt OK

B)Calf Raise - single leg - BW full range warmups 
at slightly above neutral with 1inch ROM slow raises - SSB - 45 secs x30kg, 35kg, 35kg

Bumped up loads to +5kg, no discomfort or pain from Achilles.

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Olys - alternating between clean and snatch moves

Power clean:
20kg x6 hang
40kg 3 floor, 3 hang
60kg x3

Snatch high pull: 20kg x3, 40kg x3, 60kg x3
Clean high pull: 20kg x6, 40kg x3, 60kg x3, 80kg x3, 90kg x3


Deadlifts - alternating between Clean deadlift and sumo sets. Weights lowered under control
Clean deadlift: lowered under control
100kg x2 Belt hook grip
120kg 2 Belt Hooks
140kg x1 Belt Hooks
155kg x1 Belt Hooks
165kg x1 Belt Hooks @ RPE 7

71% of e1RM - lowered under control, Belt.  straps - 140kg x4

Sumo deadlift: lowered under control
100kg x3 Belt hook grip
120kg x3 Belt straps
140kg x3 Belt straps
155kg x3 Belt straps
165kg x3 Belt straps @ RPE 6.5  ---> Puts e1RM at 200kg

71% of e1RM - lowered under control, Belt. Straps - 145kg x4, 140kg x4

Used my recently acquired Rogue Ohio Power Bar today, instead of the ATX Bulls bearing bar, which is 1mm thicker and much stiffer. So deadlifts felt different.
Less bar flex so slightly harder but much more stable feeling, sharper knurling
Felt my callouses were about to rip so switched to straps, which seem to nicely pad out my hands, apart from the grip benefits.
165kg top set felt decent, thought about going up to 175kg x3, but it was late at night so I didn't want to risk making a lot of noise dropping the loads fast, with that kind of weight.

Right QL felt strained on the clean deadlift 165kg single... ugh.. staying with Sumo from now on with the heavy stuff

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Rotating sets - 1 mins rest

A) Dumbbell press, rotating grip: - inline with ears - 15lbs x10
30lbs x12 @ RPE  6
35lbs 2x10 @ RPE 7/8

bumped up weight +5lbs

B) Single arm dumbbell row, head supported : - controlled eccentric - 45lbs x10,
65lbs 2x10, x8 @ RPE 7/8/7   (+5lbs, -1 rep)

C) SSB split squat: 2 hand supported - 2 sec up, 3 sec down - BW x10, 30kg x10, 50kg x10, belt 70kg x10
belt - 1 min rest between sides
85kg x10 @RPE 7  (+5kg)  -  2/10 left patella tendon pain
80kg 2x8 @7

2/10 left patella tendon pain on a few reps of the first 85kg set, but fine after that

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Jefferson curl, single dumbbell, 3 position - alternating to front, left and right - 15lbs x7, 45lbs 2x10

went up 10lbs, killer burn in erectors!

Wednesday 27th July 2022

Not too sore from yesterday, but my abs, QL and lower back feels hammered - probably from a combo of the SSB and suitcase carries

Achilles appears to be fully healed - no pain or discomfort straight out of bed this morning, walking cold.
Even pressing around the back of my heel feels good.
Still going to be conservative, and ease back into things, but it has improved dramatically over the last 2 weeks ever since I got hit with the flu...

left patella tendon also feeling good, none of that lingering soreness when pressing into the upper left area near the knee cap.
The area where the tendon can compress against the lower part of the knee cap if it's swollen from injury at deeper knee angles.

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

Had planned to go for a walk, but I overslept.... body must be making up for when I was sick

Monday 25th July 2022

Still feeling flu like, head cold, congestion and itchy throat coughing with mucus
So taking things easy for now

Moderate soreness all over, but less than yesterday
Achilles still feeling good after yesterday's walk

Will regress back to slow tempo 1/4 squats, as I feel like my left patella tendon is getting compressed with full depth for now

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

While in bed
External rotation ISO, elbow supported, scapular retracted and depressed - 70% effort 3x30 secs

Sartorius - stretch ISO combo - 3 x 45 secs

Wall sit, with heels off the floor, at 60 degrees knee angle - 3 x 45 secs
Single leg squat ISO, front rail supported with hands - 60 degrees  - heel off the floor - 2 x 45secs

Saturday 23rd July 2022

Still with a heavy congestion and coughing, breathing is hard, but decided to get back into training after a week off from being sick

Other than that, body feels good though.
Both Achilles insertions feeling on the threshold of full recovery

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Morning mobility work and upper body stretches - loads of lat and pec stretches
Soft tissue work for problem areas

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Tendon health+rehab -  Low fatigue Week 4 - day 1

Bodyweight with shoes, winter clothing - 93kg

general mobility drills

BBall dribbling drills : 7 mins -  Very good, tight and crisp

split squat ISO, rear leg straight, on balls of feet, at 90 degrees knee angle - x 30 secs
Front plank hold: x 30secs
Glute bridge hold, with knees pushed inwards x30secs
Side plank, legs bent: x 30 secs

Heel touch downs, single leg, off 7 inch step: - slow eccentric - x10

Suitcase carry, single arm, high knee marches in place:  35lbs x10
warmup QL and rectus femoris

Half kneeling weight shift: - 10kg plate 5x10 secs

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Leg extension ISO, single leg - end of unit elevated 5 inches - 3 sec Concentric, 15 sec hold at top, 60 degrees, slow eccentric - 15kg, 20kg, 25kg, 30kg

SSB or weighted single leg Calf raise -  at neutral  - Dip belt x 45secs of 3 sec up and down reps to neutral x 10kg, 20kg
SSB 45 secs x 30kg, x32.5kg

All pain free

High bar squat: - Oly shoes - slow eccentrics - 20kg x10, 40kg x10, 60kg x8, 75kg x5, belt 90kg x3, 105kg x3, 115kg x2, 125kg x2
belt, slow eccentric -
135kg x2  @ RPE 7
145kg x2 @ RPE 9.5 - puts e1RM at 154kg  (-14kg from last week)

71% of e1RM - controlled down, explode up - 112.5kg x4, 110kg x4, 105kg 4x4

True high bar position. Felt harder either due to sickness or change in bar position and trying to stay as upright as possible
Felt like a front squat but with the bar on my back. Abs and upper back working much harder

So there might not be as much difference between this squat form and my SSB, maybe 5% difference at most
SSB e1RM from last week seems similar enough

Flag press, 2 handed: - scapular retracted and depressed: plates 5kg x10, 10kg x20 @ RPE 6

"+" = 15-20 secs rest
Close grip triangle push up: (Warm up) BW x12 on bench, BW x8
BW x28 @8  +4+4+4  (PR!! +3 reps)

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Rotating sets 2 mins rest

A) SSB Good Morning: - belt, oly shoes - 30kg x10, 50kg x8, 70kg x6,
80kg x6 @ RPE 6
85kg x6 @ RPE 7 --> 113kg e1RM  PR!! +4kg from last week

70% of e1RM - 80kg 2x4

B) SSB tibialis raise - in oly shoes, Romaleos 2 - BW x12, 30kg x 10, 35kg 3x10 @ RPE 7/7.5/8 

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Rotating sets 2 mins rest

A) High angle rows - 20kg x15, 40kg x10, belt 60kg x6
belt
70kg 3x8 @RPE 7/8/8  (+1 set)

B) Leg Curl - single leg - end of unit elevated 5 inches - toes pointed, explosive - 10kg x10
20kg x10, x8 @8  (+2.5kg,  -1 rep )

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Suitcase carry, single arm, high knee marches in place: 45lbs x20

Dumbbell Curl - 2 sec up, 3 secs down - 15lbs x3, 25lbs x10, x8 @ RPE 8/9

Left upper Bicep tendon didn't hurt/compress  so back to regular curls.

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stretch