Adarq.org

Saturday 30th April 2022

Whole body is sore, especially my pecs, upper back and biceps

Right Achilles feeling a little worse after yesterday, where I did smash the back of my heel on the floor when getting up from the inverted rows...

resting up for BBall tomorrow

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Upper mobility work and stretches

Finger tip ISO  - 4x 30 secs
Sissy squat hold - 2 legs at 60 degrees - 3 x 30 secs
single leg, with other leg on floor] - 2x 30secs

Thursday 28th April 2022

Still pretty sore all over.
Didn't feel like training, so more rest

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Upper mobility work and stretches
combo couch/TFL stretch x 3 mins
low body stretches

Finger tip ISO  - 4x 30 secs
Split squat hold - heel off the ground, most of weight on front foot, at 90 degree knee angle - 3x 30secs
Sissy squat hold - single leg, with other leg on floor - 1x 30secs

Tuesday 26th April 2022

Lower body still pretty sore from all the jumps and BBall 3 days back, but in a deep down bruised different way

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

Finger tip ISO - @ 70% effort - 4x 30 secs

Tendon health+rehab - Day 1 Lower 1 - Heavy

Bodyweight in shoes = 93.1kg
general mobility drills

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

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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, 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

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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 x6, belt 90kg x5, 105kg x5, 115kg x3, 125kg x1
belt -
130kg x9 @ RPE 8 (+1 rep)
140kg x6 @ RPE 8 (+10kg -2 reps)

High bar squat: - oly shoes - 40kg x10, 60kg x6, belt 90kg x5
belt -
120kg x8 @ RPE 8  (+10kg -1 rep)
110kg x10 @ RPE 8 (+1 rep)

<a href="http://www.youtube.com/watch?v=BG6C8655xos" target="_blank">http://www.youtube.com/watch?v=BG6C8655xos</a>

Instead of repeating the Low bar squat 130kg set, I decided to go up to 140kg after it felt easier than last week.
140kg felt OK, some iffy reps where I went forward onto my toes

Went up 10kg on first High bar set as well, that went well
Legs are feeling much stronger, squatting once a week.
I need the recovery with this much volume and the weights getting heavier, plus my age...

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Alternating sets - 2 mins rest

A1)Sumo Deadlift - Nano X shoes, belt, hook-gripped - 60kg x10, belt+straps 100kg x5
A2) Romanian deadlift: - Oly shoes, deadlifted off floor for first rep
straps - 120kg x12 @8 (PR!! +2 reps)
straps - 120kg x10 @8

B)SSB Calf Raise - single leg -  controlled, 10 sec hold at top, middle, 10 sec at bottom  - BW x3, 30kg
ISO at neutral position - 35secs x 50kg, 60kg 60kg
6 sec eccentrics - 55kg 2x6 @ RPE 8

C1) SSB tibialis raise - in oly shoes, Romaleos 2 - BW x12, 30kg x 10, 55kg x11, x9, x10 @ RPE 8 (+2.5kg, +1 rep)
C2) Single leg, split stance, Tibialis raise - in oly shoes (Romaleos 2) -  BW x15, x14 @ RPE 9 (+2 reps)

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Alternating sets - 2 mins rest

A) Leg Curls - end of unit elevated 5 inches - 20kg x10, 30kg x6
35kg x12, x9, x8 @RPE 9/9/8.5   (PR!! +1 rep on first set)

B) AB wheel: - On knees, down to floor, 3 way middle/right/left - 3x12 @ RPE 5/6/6 

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A) Single leg, leg extension - leaning back,  3 sec up and down, dead stop -  20kg x6, 25kg x9, x8 @ RPE 8  (+1 rep)
B) Jefferson curl, single dumbbell, 3 position - alternating to front, left and right - 5lbs x9, 15lbs x15, 17.5lbs x15

Sunday 24th April 2022

Lats and posterior chain, adductors still pretty sore

Right middle finger tendon feels worse after yesterday, where I did finger tip partial hangs/lat stretch.
Will lower the intensity

Need to start leaning back down. Sub 80kg with a 29 inch waist would be ideal.
Currently 90+kg with a 37.5 inch waist

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Morning mobility work and upper body stretches

Finger tip ISO  - 4x 30 secs

soft tissue work on feet, calves, erectors, glutes and lats

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BBall practise session at WLC outdoor courts - 52 mins

Bodyweight without shoes 91.2kg

Dribbling drills - 10 mins

Low intensity jump shots, post moves, wrap around layups and tons of inbetween the leg shots around the rim
very slow low effort jogs after ball here and there

2 hand vertical jumps/standing 2 hand dunks on 8 feet rim - at 70% effort, landing deeper, hips back - 3x5
Jumping about 20+ inches

2.5 min rotation
Drop squat - down to bottom of jump landing position - 3x5 (+1 set)
Low pogo hop - 2x10 (+1set)

post session - 
split squat ISO, rear leg straight, on balls of feet, at 80 degrees knee angle -  2x 40  secs

stretch

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Felt sluggish from heavy soreness, but decent session overall

Wasn't planning on doing any jumps yet, but I did a standing 2 hand dunk on the 8 feet netball rims, and it wasn't hard, nor did it hurt, So rolled with it.
Landing deeper, hips going back, as opposed to shallow, stiffer landings.

Also did one 3 step R-L plant jump, 1 each of low effort single leg jump off left and right. Felt good, no pain, but intensity was low.
Since I haven't jumped in ages, I'll see if I can retrain myself to be a better R-L plant jumper as that is how I dunk, instead of being a dominant L-R planter...

Did one standing jump reaching up to 9.5 feet backboard, not trying too hard or aggressively, quite slow dip, and was 3 inches under- so about a 22-24 inch vertical

Friday 22nd April 2022

Lower body still fairly sore

I haven't done this workout in a while, so no advances, just at holding pattern it seems.
Although I was hoping just general muscle size/strength invreases would carry over

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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 - 92.1kg

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general mobility drills

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

rotating sets - 1 mins rest

A) Leg extension ISO, single leg - front of unit elevated 5 inches -  6 sec concentric, then 15 sec hold at top, 60 and 90 degrees - 15kg, 25kg
3 sec Concentric to 60 degrees strap, 30 sec hold x 30kg, 32.5kg, 35kg, 37.5kg, 40kg

2/10 left Patella tendon pain on 30kg and 40kg concentric. increased weight a bit, quads getting stronger.

B) Single arm kettlebell band resisted bench press holds - band from wrist to wrist - 4x10 sec holds x 2 sets each arm
Stability drill for shoulders, and fires up the cuffs and rear delts

C) Military Press - barbell - 20kg x12, x10, 40kg x6, Belt 50kg x5
Belt -
55kg x8 @RPE 10 
50kg x8 @ 8
45kg x11 @ 8
45kg x10 @ 8.5 - narrower grip

back to current best, but no better.

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rotating sets - 2 mins rest

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

Pull up - dead hang/paused,  wider -  BW x1, x1
BW x9 @ RPE 9
BW x7 @9.5

Chin up, shoulder width - 
BW x9 @9.5
BW x8 @10

B) Calf Raise - single leg ISO - BW warmups - 30 sec hold at slightly under neutral - 30sec x 30kg, 50kg, 60kg, 65kg, 65kg, 65kg

C) Scaption raises: - full range of motion - BW x10, 5lbs x8
10lbs x12 @7
12.5lbs x9 @9
12.5lbs x8 @9.5

had to velcro weights onto the Powerblock dumbbells to get the 12.5lbs

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A) Dip Shrugs- BW 2x20 @7

B) Single arm dumbbell row - supported - controlled down, straps - 32.5kg x6. 45kg x1,
belt -
45kg x11 @ RPE 10
45kg x8 @9

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A) Dumbbell Curl - 15lbs x10, 25lbs x7,
30lbs x9 @ RPE 9
25lbs x11 @9

B) Lying dumbbell tricep extensions - 15lbs x10, 25lbs x 6
30lbs x9 @RPE 9
25lbs x11 @9

C) Band extended scap external rotation against wall:Light Rogue band 3x30 @ RPE 5/6/7

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stretch

Wednesday 20th April 2022

Mild drained feeling, moderately sore lower body and upper back - much less sore than usual.
Erectors feel "great" - which had been feeling beat up, but ever since I started stretching them every morning when lying in bed after waking up,
and adding in the light 3 way Jefferson curls to pump blood in there, plus some active stretching and strengthening they have felt so much better.
The walking probably helps as well, like a bit of hip rep back extensions and traction

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Upper mobility work and stretches

Walk - 23 mins - easy walk

Tuesday 19th April 2022

Still a bit sore all over, but I feel decent enough mood and energy wise

Long ass session today, adding in the deadlifts certainly made it much longer

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

Finger tip ISO - @ 70% effort - 4x 30 secs

Tendon health+rehab - Day 3 Lower 2 - Heavy

Bodyweight in shoes = 92.9kg
general mobility drills

BBall ball control and dribbling drills - 4 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- x35 secs each side

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Alternating sets - 1 mins rest

A) Leg extension ISO, single leg - 6 sec Concentric, 15 sec hold, 15 sec hold at 60 degrees, slow eccentric - 15kg, 22.5kg
3 sec Concentric to 60 degrees strap, 30 sec push at 70% effort -  30kg, 30kg

B) Overhead squat - slow tempo - BW x10, 20kg x 10 in Nano X
C) Low bar good morning: 20kg 2x10

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

Low bar squat: - oly shoes - 40kg x10, 70kg x6, belt 90kg x5, 100kg x5, 110kg x3, 120kg x2
belt -
130kg x8 @ RPE 8 (+10kg -2 reps)
130kg x8 @ RPE 8.5

High bar squat: - oly shoes - 40kg x10, 60kg x6, belt 80kg x6
belt -
110kg x9 @ RPE 8  (+1 rep)
110kg x9 @ RPE 8.5 (+1 rep)

<a href="http://www.youtube.com/watch?v=C2_L1Xj_0zY" target="_blank">http://www.youtube.com/watch?v=C2_L1Xj_0zY</a>

Will stay here until I can get 12 reps on the first set, then onto 140kg

Did the second set in Romaleos 4 shoes, as well as the first high bar set, and I've come to conclusion these are trash for squatting...
Gave them a good shot, but the curved front of the shoes was making squats feel sketchy today!
I was rocking back and forwards, just too unstable... So I'm going to get rid of them!

Used a second hand pair of Romaleos 2 straight after and these, despite being a bit loose and old, felt much more flat and stable.
But the Reebok legacy Lifter 2 feels the best out of all of them for me.

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Alternating sets - 2 mins rest

A)Sumo Deadlift - Nano X shoes, belt, hook-gripped - 60kg x10, 80kg x6, belt 100kg x5
belt, straps - 120kg x5, 130kg x5, 140kg x5 @ RPE 7

B)SSB Calf Raise - single leg -  controlled, 10 sec hold at top, middle, 10 sec at bottom  - BW x3, 30kg x2
ISO at neutral position - 50kg 3x30secs
3 sec up and down - 30kg x8, x7 @ RPE 8

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A1) SSB tibialis raise - in oly shoes, Romaleos 2 - BW x12, 30kg x 10, 50kg x13 (+1 rep), 52.5kg x10, x8 @ RPE 8 (+2.5kg)
A2) Single leg, split stance, Tibialis raise - in oly shoes (Romaleos 2) -  BW x13, x12 @ RPE 9

B) Romanian deadlift: - Oly shoes, deadlifted off floor for first rep
straps - 120kg x10 @8
straps - 110kg x10 @8

C) SSB bent knee calf raise: 3 sec up and down - 30kg 2x8 @8

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Alternating sets - 2 mins rest

A) Leg Curls - end of unit elevated 5 inches - 20kg x10, 30kg x6
35kg x11, x10, x8 @RPE 9/9/8.5   (PR!! +1 rep on first 2 sets)

B) AB wheel: - On knees, down to floor - 3x12 @ RPE 5/6/7  - 1 lower RPE on all sets

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A) Single leg, leg extension - leaning back,  3 sec up and down, dead stop -  20kg x6, 25kg x8, x7 @ RPE 8  (+2.5kg)
B) Jefferson curl, single dumbbell, 3 position - alternating to front, left and right - 5lbs x9, 15lbs 2x15