Adarq.org

Wednesday 13th May 2022

Feeling decent but a little tired. Lower body achey from the ISOs yesterday.
So they do cause muscle damage.
And I think it had an effect on my squat strength today

Achilles feel much better out of bed this morning,  there might be something to these light 2min long ISO to the point where there is massive burn and pump.
Even though the research says it shouldn't

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Morning mobility work and upper body stretches
soft tissue work for lower body and whole back

Tendon health+rehab - Day 1 Lower 1 - Heavy

Bodyweight in shoes = 93.4kg
general mobility drills

BBall ball control and dribbling drills - 5 mins - good

split squat ISO, rear leg straight, on balls of feet, at 80 degrees knee angle - x 30 secs
Front plank x 30 secs
glute bridge hold x 30 secs
Side plank- x30 secs each side

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Alternating sets - 1 mins rest

A) Leg extension ISO, single leg - 6 sec Concentric, 10 sec hold at top, 60 and 90 degrees, slow eccentric - 15kg, 22.5kg
3 sec Concentric to 60 degrees, 30 sec hold -  30kg

B) olys with 20kg bar - powercleans, hang snatch hi pulls and power snatches
C) Overhead squat - slow tempo - BW x10 in Nano X
D) Low bar good morning: 20kg 2x10

stopped doing overhead squat with the bar as the wide grip has been wrecking my right hand muscle between the thumb and first finger.
Might be better with wrist wraps

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1 set of high bar, then low bar until main work sets - then all low bar sets first

Low bar squat: - oly shoes - 40kg x10, 75kg x5, 105kg x5, belt - 115kg x2, 125kg x2, 135kg x1
belt -
135kg x7 @ RPE 9
120kg x6 @ RPE 7

High bar squat: - oly shoes - 40kg x10, 60kg x5, belt 90kg x5
belt -
120kg x10 @ RPE 9  (+5kg)
110kg x6 @ RPE 7

Well Low bar squats didn't feel any easier this week, but I suspect the soreness from the long ISOs yesterday might be to blame.
I decided to just use 135kg instead of 140kg just to be safe, as 140kg felt scary on my back.
Form was still bad and it felt uncomfortable.

I think my High bar squat might actually be stronger... as the second Low bar back off set felt much harder than the high bar squat set following it, with the same weight!
My form is very similar between the two styles, only a 1-2 inch difference in bar placement....
Will try high bar only, next session and see if I am actually stronger on it.

Slight good morning on the last rep of 120kg x10 high bar set, so my quads are maxed out
Looks like my High bar e1RM is around 160kg 350lbs, in a tired state, so maybe similar to if I didn't wear a belt.

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Alternating sets - 1 mins rest

A1)Sumo Deadlift - Oly shoes, belt, hook-gripped - 60kg x12
A2) Romanian deadlift: - Oly shoes, deadlifted off floor for first rep - 60kg x10
light sets to stay in the groove, still felt fairly hard...

A3) Safety Bar squat - 3 secs up and down - 30kg x5, 50kg x6
belt -
70kg x5, 95kg x5 @ RPE 8

Abs felt like they were going to explode at the bottom on these, especially with the slow tempo
Not quiet as upright on these as I expected, maybe due to the narrower stance width, and my relatively longer femurs
The bar camber hangs the plates in front of you... Felt more like a deadlift with the bar on my back!  Or maybe a zercher
So for me, not quite like a front squat at all.... I'm much more upright on front squats



B1) SSB tibialis raise - in oly shoes, Romaleos 2 - BW x12, 30kg x 10, 50kg x5 55kg x9, x10, x9 @ RPE 9/9/8
B2) Single leg split stance tibialis raise, in oly shoes - BW x12, x11 @ RPE 8/9

C) SSB Good Morning: - belt - 30kg x10, 40kg x10
belt -
50kg x10 @5
60kg x10 Belt @6.5
60kg x10 Belt @7

felt solid, will go up 2.5kg next time.

D)SSB Calf Raise - single leg -  3 sec up and down, down to neutral  - BW x6, 30kg x 5, 35kg x10, 9x, x7 @RPE 9
2/10 pain in right achilles insertion at the bottom, initially but it went away

E) SSB split squat - hand supported, Front foot raised 4 inches, oly shoes. 3 secs down and up, Non lock - BW x10
30kg x8, 35kg x8, 35kg x8  @ RPE 7

Doing these for my left inner lower thigh tendon, which I could feel ache wile doing these.
Don't know which muscle it is, as there is quite a few tendons in that area - adductor/sartorius
haven't found a way to load it ISO wise.

E) SSB bent knee calf raise: 3 sec up and down - BW x8, 30kg x10, 35kg x10, 35kg x9, 35kg x7 @ RPE 8

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Alternating sets - 2 mins rest

A) Leg Curls - end of unit elevated 5 inches - 20kg x10, 30kg x6
explosive concentric
36.25kg x10 @RPE 8
36.25kg x8 @8
36.25kg x8 @9

B) Single leg, leg extension - leaning back,  3 sec up and down, non lock -  20kg x5
tempo 5050 - 22.5kg x6 @ RPE 9
tempo 3030 - 22.5kg 2x8 @ RPE 9

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Jefferson curl, single dumbbell, 3 position - alternating to front, left and right - 10lbs x6, 20lbs x12, 25lbs x12   (+5lbs)

Monday 9th April 2022

Moderate tired feeling.
Achey foot muscles, sore erectors and overall achey feeling in my upper back and lower body

Both Achilles as per usual slightly achey

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Upper mobility work and stretches

Combo Finger tip - manual resistance pull apart ISO  - 4x 30 secs
Calf raise ISO at slightly above neutral - single leg -  x 40secs, 1.5 mins, 2mins, 2mins
Reverse nordic hold - 45 degrees - 3 x 1 min
sissy squat hold - at 60 degrees -  2 x 1min

Sunday 8th May 2020

Fat loss cycle 3 - Week 1
Height - 5'8.5"
weighed - 90kg (-0.7), 198lbs

waist - 37.25 inches (-0.25)
hip = 42 1/8
upper thigh = 27 1/8 (-0.25)
Right calf = 15 7/8
Neck = 15 7/8
Wrist = 6.5

Tanita scale bodyfat % = 25.7% (-0.5)

Total loss so far - weight 0.5kg, 1.1lbs  Waist 0.25 inches  BF% Tanita 0.5%

Quite surprised at the drop in weight and bodyfat, as I ate quite a lot and felt satisfied each day, just more protein and less carbs than before.

Phone app TDEE is at 2639 up from 2431
Averaged 2320 calories over the week, less on rest days and 2800 on training days, and lost about 0.5kg of fat based on waist size change, so real TDEE must be more like 2800 calories

Fitbit said I averaged 3075 for the week, which could also be correct as the -0.7kg in bodyweight is like a -700 daily calorie deficit.
It said rest days were around 2500 and training days 4400 - since my sessions were over 3 hours long, it could be right, as I'm constantly walking around loading up plates, setting things up, plus the actual exercise sets and reps... it's like manual labour

Friday 6th May 2022

Whole body sore, but upper body is not as bad as past weeks

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Upper mobility work and stretches

Walk - 42 mins - middle of walk - backwards walking up 30 degree slope x 2+ mins
haven't done these backward slope walks in a while, felt good, and nice VMO burn

Thursday 5th May 2022

Lower body and mid upper back sore

Changing up my back exercises to reduce lower back stress, to improve recovery as squats etc and jumping stress it quite a bit.
So using more chest and head supported variants

increased average protein amount by 50g this week, see if it does anything

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Morning mobility work and upper body stretches

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Tendon health+rehab - Upper 2, day 4 - fasted

Bodyweight with shoes - 92.3kg

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general mobility drills

BBall ball control and dribbling drills - 8 mins - decent

split squat ISO, rear leg straight, on balls of feet, at 80 degrees knee angle - x 35  secs
Front plank x 35 secs
glute bridge hold x 35secs
Side plank x 35 secs

Single arm plate band resisted bench press holds - band from wrist to wrist, plate held by handle vertically -
4x10 sec holds x 1 set, each arm

rotating sets - 1 mins rest

A) Leg extension ISO, single leg - front of unit elevated 5 inches -  6 sec concentric, then 10 sec hold at top, 60 and 90 degrees - 15kg, 22.5kg
3 sec Concentric to 60 degrees strap, 30 sec hold x 30kg, 35kg, 40kg, 42.kg

Up 2.5kg on top set, felt good, quads getting stronger.
2/10 left patella tendon ache on the initial lift off, but fine after

B)Lateral leg drive against wall ISO - glute medius - 3x 30secs @ 70% effort

C) Military Press - barbell - hold at top 20kg x10, 40kg x5, x2
Belt, bulldog grip - 50kg x3
55kg x9 @RPE 9.5 PR!! +1 rep 
60kg x3 @8
40kg x12 @7
40kg x12 @8

Finally, moving on up. It does seem like my press is about 60% of my bench, so whatever I can bench at 100kg is also what I press at 60kg

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rotating sets - 2 mins rest

A)Pull up/Chin up - feet assisted pull up x10, Hang and 20 scap shrugs (10 wide grip, 10 regular)
alternating between 1 pull up and chin set each rotation

Pull up - dead hang/paused,  wider -  BW x5 progressively higher to warmup
BW x9 @ RPE 9.5
leg assisted - 2x12 @ RPE 6/7

Chin up, shoulder width - 
BW x8 @10
leg assisted - x12 @ RPE 5

B) Calf Raise - single leg - BW warmups - 30 sec hold at neutral - 30sec x 30kg, 50kg, 60kg, 65kg, 67.5kg @ RPE 7 (+2.5kg)
6 sec eccentrics - 55kg x6, 57.5kg x6 @ RPE 9   (+2.5kg)

SSB Decline squat, single leg: - 3 sec up and down, non lock - BW x10, 10kg x10, 30kg x10
50kg x10 @ RPE 4
55kg x10 @5

didn't seem to do much for my left patella tendon, but it did load that tendon on my inner left VMO area nicely

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rotating sets - 2 mins rest

A) Deficit push up: - feet elevated 20 inches, hands on Powerblock dumbbells - BW x10 on floor, warm up
BW x12 @ RPE 6
10kg weight vest 2x12 @ RPE 8/8.5   PR!! +2 reps

B) Single arm dumbbell row - incline bench head supported - straps - 32.5kg x6. 45kg x1,
belt -
45kg x6 @ RPE 9.5

Propping head against tip of incline bench now on these, instead of the usual, arm and leg on bench.
Much less lower back stress, and posterior chain a bit less. You also can't cheat so I lost 4 reps off my current best
Numbers inline with my high angle barbell row now.
Also works the frontal neck a bit, which is not a bad thing to off set all the head forward action when using a phone or computer

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A) Dip Shrugs- BW 3x20 @ RPE 5/7/7.5

B) Scaption raises: - full range of motion - 5lbs x10, 10lbs x6
15lbs x8 @ RPE 8  (+2.5lbs, -1 rep)
15lbs x6 @ RPE 9 
10lbs x12 @ RPE 10

C) Incline bench Chest supported dumbbell rows, elbows out: - 40 degrees, hold at top
25lbs x12 @ RPE 5
30lbs x12  @7
35lbs x10  @9

Feet supported bottom half dips: - BW x10, x10, x15 @ RPE 7

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A) Dumbbell Curl - 15lbs x10, 25lbs x12, x10 @ RPE 8
B) Lying dumbbell tricep extensions - 15lbs x10, 25lbs x12, x10 @ RPE 8.5

Had to drop 10lbs down on the dumbbells, biceps and triceps just too tired now

C) Band extended scap external rotation against wall:Light Rogue band x20, 2x30 @ RPE 7

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stretch

Tuesday 3rd May 2022

Still sore from BBall/Jumps 2 days ago - noticed it when I was doing soft tissue work
Told myself I should rest today, but decided to train today anyway.
And in hindsight, feeling how hard the squats were compared to last week, I was right.

So next week will likely have to rest 2 days after BBall/jumps, and remove 1 rest day from between Squat and BBall/Jumps to make it 4 instead.
See how it goes, if it doesn't work out, then will have to move to an 8 day cycle.

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Morning mobility work and upper body stretches
soft tissue work for lower body

Tendon health+rehab - Day 3 Lower 2 - Heavy

Bodyweight in shoes = 93.6kg
general mobility drills

BBall ball control and dribbling drills - 6 mins - good

split squat ISO, rear leg straight, on balls of feet, at 80 degrees knee angle - x 35 secs
Front plank x 35 secs
glute bridge hold x 35secs
Side plank- x35 secs each side

----
Alternating sets - 1 mins rest

A) Leg extension ISO, single leg - 6 sec Concentric, 10 sec hold at top, 60 and 90 degrees, slow eccentric - 15kg, 22.5kg
3 sec Concentric to 60 degrees, 30 sec hold -  30kg, 35kg

B) olys with 20kg bar - powercleans, hang snatch hi pulls and power snatches
C) Overhead squat - slow tempo - BW x10, 20kg x 10 in Nano X
D) Low bar good morning: 20kg 2x10

---

1 set of high bar, then low bar until main work sets - then all low bar sets first

Low bar squat: - oly shoes - 40kg x10, 75kg x5, belt 105kg x5, 115kg x3, 125kg x1, 135kg x1 (felt hard)
belt -
140kg x7 @ RPE 9.5 (+1 rep)
130kg x6 @ RPE 7

High bar squat: - oly shoes - 40kg x10, 60kg x5, belt 90kg x5
belt -
115kg x10 @ RPE 9  (+5kg)
105kg x10 @ RPE 8.5

Squats felt much harder than last week.
Form was also a bit iffy, especially on the 140kg low bar set, which was balls to the wall hard.
Felt heavy and the bar was moving around on my back.

Although I did improve on High bar. Current best right now, and fatigued. Might be able to do 125kg for 10 reps when fresh.

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Alternating sets - 1 mins rest

A1)Sumo Deadlift - Nano X shoes, belt, hook-gripped - 60kg x10
A2) Romanian deadlift: - Oly shoes, deadlifted off floor for first rep - 60kg x10

just some light sets to stay in the groove, but I also felt too tried to do any more on these.

B)SSB Calf Raise - single leg -  3 sec up and down, down to slightly below neutral  - BW x6, 30kg x 10, 35kg x8, 35kg x7 @RPE 8
2/10 pain in both achilles insertion at the bottom

C) SSB tibialis raise - in oly shoes, Romaleos 2 - BW x12, 30kg x 10, 55kg x10, x12, x9 @ RPE 7/7/8

D) SSB bent knee calf raise: 3 sec up and down - BW x8, 35kg x10, 35kg x9, 35kg x7 @ RPE 8

E) SSB Good Morning: - belt - 30kg x10
45kg x10 Belt @6
55kg x10 Belt @7
55kg x10 Belt @7.5

Felt good. Going to replace the RDLs with these. Less weight, not upper back limited. Better fatigue to stimulus ratio

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Alternating sets - 2 mins rest

A) Leg Curls - end of unit elevated 5 inches - 20kg x10, 30kg x6
explosive concentric
35kg x12 @RPE 8  (-1 RPE)
36.25kg x10 @8.5 (PR!! +1.25kg -2 reps)
36.25kg x8 @8

B) AB wheel: - On knees, down to floor, 3 way middle/right/left - 3x15 @ RPE 5/6/7   (+3 reps per set)
starting to feel harder now with 15 rep sets

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A) Single leg, leg extension - leaning back,  3 sec up and down, non lock -  20kg x6, 22.5kg x6, x6 @ RPE 8/8.5
B) Jefferson curl, single dumbbell, 3 position - alternating to front, left and right - 10lbs x9, 20lbs 2x15   (+2.5lbs)

Might not be a muscle that is hurting but one of the tendons there, like it was for me, either the TFL or glute medius.
Where both connect to the IT band.

Something I have delt with and fixed recently -

Sunday 1st May 2020

Fat loss cycle 3 - Week 0
Height - 5'8.5"
weighed - 90.7kg 200lbs

waist - 37.5 inches
hip = 42 1/8
upper thigh = 27 3/8
Right calf = ?
Neck = ?
Wrist = 6.5

Tanita scale bodyfat % = 26.2

Total loss so far - weight  0kg 0lbs  Waist 0 inches  BF% Tanita 0%

1st day of the month a good time as any to start leaning down
Goal is a 30 inch waist or lower, which will likely drop me down 15kg or more based on history, from my current 37.5 inch waist size

Will take 8 months, going down slowly, while trying to increasing strength and power.
I still want to high bar squat 140kg x 10...

Probably aim for 0.5kg or less each week.
So looking at a end of December time frame

Phone app TDEE is at currently at 2431, but was more like 2700 until recently.
So will try and average out 2200 calories to start and see how that goes.
Just dropping off the raw nuts will drop off a good few hundred calories as is