Adarq.org

Sunday 17th April 2022

Whole body moderately sore, but I feel decent
Sore erectors

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Morning mobility work and upper body stretches

Finger tip ISO  - 4x 30 secs

soft tissue work on feet, calves, erectors and glutes

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BBall practise session at WLC outdoor courts - 46 mins

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

A few reps of inbetween the leg dunk off a few steps, without actually jumping against 8 feet netball rim

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

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Decent session - did what I wanted, felt good doing it, despite the soreness
Added in low intensity Euro step lay ups to the mix
1 extra set of drop squats - will continue adding 1 extra set each week until 5x5, 25 total drops, which is about the most amount of max effort jumps I would do.
tried a set of pogos, felt ok

Did one 12 inch standing jump to poke ball away from Blacknet when setting it up, waited for something to hurt, but nothing, sweet

No pain or discomfort from left patella nor achilles from anything today, even though they are not 100% healthy yet

Friday 15th April 2022

Sore side delts and lower body

Light session was planned, but I felt good, so went ahead as usual.
Chest is going to be sore tomorrow, hammered it hard today!

Damn heaviest weight in a while today.
I took some measurements out of curiosity this morning and my upper legs measure at 27.25 inches, the largest they have ever been at any time and bodyweight!
There is a lot of fat on them with a 37.5 inch waist, but still bigger than when I was heavier in the past.

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Upper mobility work and stretches
Finger tip ISO - 4x 30 secs

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Tendon health+rehab -  Upper 1, day 2

Bodyweight with shoes - 92.7kg

general mobility drills
BBall ball control and dribbling drills - 9 mins - crisp

side leg raises - x 20

Bench - 20kg x10, x10, 40kg x10, x5, 60kg x10, 70kgx3
belt on
80kg x12 @ RPE 10  (PR!!! +2 reps)
80kg x8 @10
70kg x8 Paused @9

That 12th rep was a super slow grinder at top, which I should not have taken...
Puts e1RM at 115kg, and I can maybe do 5 reps with 100kg now, previously did 100kg x3

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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 35secs each side

rotating sets - 1 mins rest

A) High angle rows - deadlifted off the floor to start - 20kg x12, 40kg x10, 60kg x10, 80kg x3
straps on -
90kg x10 @ RPE 9   (PR!! +1 rep)
80kg x10 @9
80kg x9 @10

B) Leg extension ISO, single leg - 6 sec concentric, 15 sec hold at top, 15 sec hold at 60 degrees x 15kg, x22.5kg
30 sec hold at 60 degrees - x 30kg, 32.5kg, 35kg, 35kg

C)Calf Raise ISO - single leg -  10 sec Holds at mid, top and bottom  BWx2, 30kg x2
30 secs hold at neutral x 50kg, 60kg, 62.5kg @ RPE 7

Minimal pain on right achilles

C) Incline fly + Incline Dumbbell bench Press superset - 15 degree incline
5lbs x12 +10
15lbs x15 @5 + 10
20lbs x10 @6  +10 @5
25lbs x15 @7 + 10 @7

Did not plan to superset like this, was just trying flies, but the weight was not heavy enough so just did dumbbell bench straight after.
Pecs feel smoked now!
Both shoulders ached deep inside at the bottom of each fly rep... see how it goes next time

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rotating sets - 1 mins rest

Inverted row: - Bench press bar height -
reverse grip - BW x 12 @ RPE 7
Overhand grip - BW x15 @ RPE 7

Hmm rev grip was harder..... either way is still too easy, so will add a weight vest next time.

Dumbbell, overhead press, arms in line with ears -  rotating grip - 15lbs x10, 30lbs x15 @ RPE 8.5 PR!!

Dumbbell curl - 15lbs x10, 25lbs x6, 35lbs x9 @ RPE 9 (PR!! +1 rep)
30lbs x9 @9
25lbs x10 @8

Lying dumbbell tricep extensions: 15lbs x10,  25lbs x6, 30lbs x9 @ RPE 9  (PR!! +2 reps)
27.5lbs x9 @9
25lbs x10 @8

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Chest supported YTWL raise complex - 30 degrees, 3 sec hold at top -  2.5lbs x6 each, 5lbs x6 each
Band, extended scap, external rotation against wall - alternating sides each rep -  light mini Rogue band x20, x20 @RPE 7/8

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stretch

Thursday 14th April 2022

Quads, glutes, hamstrings, calves, abs all pretty sore, but my traps and upper back as well for some reason.

Achilles feeling better and better since I started loading the stretch range, which appears to be what is needed to stress the insertion where it's damaged
as the higher holds while not causing any pain don't seem to load that area, which makes sense if pain is a guide....
The left side feels almost healed up and never hurts anymore even when stretched loaded with extra weight.
The right side still a painful spot but getting better every session.

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Upper mobility work and stretches

Finger tip ISO  - 4x 30 secs

Sissy squat ISO - at 60 degrees  2 x 30secs
Wall sit - at 80 degrees 3x 30secs

Wednesday 13th April 2022

Best I have felt in a while, no major soreness in upper body, but still some in lower body and erectors
BBall taxed my erectors a bit, as did all the twisting thoracic mobility I have started doing

Starting my all new heavy light setup

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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 = 91.1kg
general mobility drills
side leg raises - x 20

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, 20kg x10 in oly shoes

C) Front Squat - 20kg x5, 40kg x5, 60kg x5

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

High bar squat: - oly shoes - 40kg x5, 60kg x5, belt 80kg x5
belt - 110kg x8 @ RPE 8
no belt - 110kg x8 @ RPE 9

Low bar squat: - oly shoes - 40kg x5, 70kg x5, belt 90kg x5, 100kg x3, 110kg x2
115kg x12 Belt @ RPE 7 (+5kg +5 reps)
120kg x10 Belt @ RPE 7.5 (+10kg +3 reps)

Seeing as I did 110kg x7 @ RPE 7 last time, I thought 115kg for 8 was a good target..
Damn I blew that goal away.. After 12 reps I decided to rack it, and I still had maybe 3 reps in the tank...

Went up to 120kg next set expecting a hard set of 8 and still blew that away for 10 with maybe 3 reps in the tank!

The power of rest and sub-maximal sets of 10 😮

Then 2 high bar squat sets. The last one without a belt, which didn't feel much harder, but that one was near failure.
Next rep would have been more good morning like, as my quads felt maxed out on the 8th rep.

Also, didn't notice any major hip shift issues today.

Guess I'll be using 130kg next time I do my "heavy" session in 10 days time.

<a href="http://www.youtube.com/watch?v=aFPjf9LVKlw" target="_blank">http://www.youtube.com/watch?v=aFPjf9LVKlw</a>

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Alternating sets - 2 mins rest

A1) SSB tibialis raise - in oly shoes, Romaleos 2 - BW x12, 30kg x 10, 50kg x12, x11, x10 @ RPE 8
A2) Single leg, split stance, Tibialis raise - in oly shoes (Romaleos 2) -  BW x15, x13 @ RPE 9  (+1 rep)

B)Calf Raise - single leg - controlled, 10 sec hold at top, middle, 10 sec at bottom  - BW, 30kg x3, x2, x2, x2

3/10 pain on first work set, 1/10 for the rest on right achilles insertion

C) SSB Split squat Soleus Calf Raise - arms supported, at 60 degrees, 4 inch step, 3 secs up and down - BWx10, 30kg x10, x10 @ RPE 7

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Alternating sets - 2 mins rest

A) Leg Curls - end of unit elevated 5 inches - 10kg x15, 20kg x6, 30kg x6
35kg x10, x9, x8 @RPE 8/9/9   (PR!! +2.5kg)

B) AB wheel: - On knees, down to floor - 3x12 @ RPE 6/7/8
C) Single leg, leg extension - leaning back,  3 sec up and down, dead stop -  20kg x10, 22.5kg x10 @ RPE 8

D) Jefferson curl, single dumbbell, 3 position - alternating to front, left and right - BW x15,  5lbs x15, 10lbs x15, 15lbs x15

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stretch

Monday 11th April 2022

Quads, calves, glutes, and hamstrings and erectors still pretty sore.
Plus my upper back, posterior shoulder/cuffs

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Morning mobility work and upper body stretches

Finger tip ISO  - 4x 30 secs

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BBall practise session at WLC outdoor courts - 45 mins

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

A few reps of inbetween the leg dunk off a few steps, without actually jumping against 8 feet netball rim

Drop squat - down to bottom of jump landing position - x5

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Good session - felt crisp despite the soreness

Very promising session, the upward trajectory of my achilles health so far is making me very happy!
First session was a little painful during and a few days after.
Second session was pain free, but soreness after for 24 hours.
Each 1 week apart.

Today No pain or discomfort from either achilles insertion during the session, despite the increase in intensity.
And only minor discomfort after getting out of the car back at home when cold.

Left patella tendon was also fine, despite 3 baby jump dunk attempt on the 8 feet netball rim, and the drop squats
And all the small jumps on the jump shots and minor cuts on dribble moves

The inbetween the leg dunk practice drill on the 8 feet netball rim, without actually jumping, where I was able to jam the ball against the rim
So the timing is there, and should be able to dunk it once I can jump again....

Saturday 9th April 2022

Side delts pretty sore as per usual, from the overhead squats... it would seem like snatch grip behind the next presses would be nice for the side delts.
Quads, calves and posterior chain still moderately sore.
Body feels like it's starting to rebound back from the overreaching.

Another light session today, although the loads still feel not that light, but felt good not going near failure.
Next session after BBALL will be the first heavy session of the new setup.
Will be alternating heavy/Light, with a days rest in between each
 
Lower 1 - squat - heavy
Upper 1 - bench/row - light
Lower 2 - sumo deadlift/RDL - light
Upper 2 - press/chin - heavy

and repeat, but flipping the heavy and light days around, and so on
Although I am thinking of moving to a different split

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Morning mobility work and upper body stretches
soft tissue work for upper body and some lower body
combo couch/TFL stretch x 2 mins

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

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Tendon health+rehab - Upper 2, day 2 - LIGHT/DELOAD

fasted
Bodyweight with shoes - 90.3kg

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general mobility drills
Walking on sides of ankle, side to side ankle rocking drills

BBall ball control and dribbling drills - 10 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

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All non ISO lifts around RPE 5-6

rotating sets - 1 mins rest

A) Leg extension ISO, single leg - 6 sec concentric, then 20 sec hold at top. 10 sec hold at 60 degrees - 15kg, 22.5kg
6 sec concentric, 30 sec hold at top, 6 sec eccentric - 30kg, 30kg
3 sec Concentric to 60 degrees strap, 30 sec push at >70% effort - 35kg, 35kg

2/10 left Patella tendon pain for first few secs on main sets

B) Calf Raise - single leg -  BW warmup set
30 sec hold at neutral - 30kg, 50kg, 55kg, 57.5kg, 57.5kg

left achilles fine, right side some 2/10 pain

C1) SSB split squat - front heel off floor, at 80 degrees - slow/controlled/paused - BW x10, 30kg x10
C2) Decline Squat, single leg - 3 secs up and down - BW x10, oly shoes 5kg x10, 10kg x10

1/10 left patella tendon pain on first few reps

D) Military Press - barbell - 20kg x10, 30kg x10
Belt - 35kg x10, 37.5kg x10, x10, 40kg x10

felt good, crisp controlled reps.

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A)Pull up/Chin up - Hang and 20 scap shrugs,

One pull set, then one chin up set, repeat

Pull up - dead hang/paused,  wider -  BW x1, x4, x3
leg assisted x10

Chin up, shoulder width -  BW x4, x4
leg assisted x10

B) Dips- dip shrugs x 20

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A) Single arm dumbbell row - supported - 65lbs x10, 70lbs 2x10
B) Deficit push up: - feet elevated 20 inches, hands on Powerblock dumbbells - BW x10 (on floor)
BW  x10, x12, x12

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A) Dumbbell Curl - leaning against wall - 15lbs x10, 20lbs x10, x10, x8

used wall to make it strict, quite a bit harder

B) Lying dumbbell tricep extensions - 15lbs x10, 20lbs x x8, x10,x10

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Chest supported YTWL raise complex - 30 degrees, 3 sec hold -  2.5lbs 2x6 each
Band, extended scap, external rotation against wall - alternating sides each rep -  light mini Rogue band x16, x16, x14

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stretch

Thursday 7th April 2022

Lower body and posterior chain still a bit sore.

Changing my training setup to an alternating heavy, light/deload setup
Today is my first light lower session, -25% loads from heavy session
Went well, but volume was kinda high...

All main worksets around RPE 5-6

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Morning mobility work and upper body stretches

soft tissue work on lower body and upper back
Finger ISO 4x 30secs

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Tendon health+rehab - Day 1 Lower1 - LIGHT/DELOAD

Bodyweight in shoes = 90.8kg

general mobility drills

BBall ball control and dribbling drills - 4 mins - felt crisp

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 each side

rotating sets - 1 mins rest

A) Straight arm plank hold:- Against 20 inch bench. Torso at 45 degrees - BW x 10 secs
3x 30 Seconds @ RPE 7

B) Leg extension ISO, single leg - 3 sec concentric, 10 sec hold at top, then 10 sec hold at 60 degrees - 15kg, 20kg
leaning back - 6 sec concentric, 30 sec hold at top, 20 sec hold at 60 degrees, 6 sec eccentric - x 30kg
leaning back - 6 sec concentric, 30 sec hold at top, 6 sec eccentric - 2 x 30kg

3/10 left patella tendon pain on the top hold


C1) SSB Calf Raise - single leg -  controlled, 10 sec hold at top, middle, bottom - BW x3, 30kg x1
controlled, 10 sec hold at top, middle, 20sec hold at bottom - 30kg, 35kg

C2) SSB Calf Raise ISO - single leg - an inch below neutral - 50kg, 55kg x 3 sets

2/10 achilles pain

C) Kettle bell Swing - 24kg x10 progressively higher to warm up, x10 , belt x11, x10

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Overhead Squat - in Nano X - BW x10, 20kg x10

Sumo Deadlift - flat shoes, belt, hook-gripped - 60kg x10, 80kg x10, 100kg x10
belt, straps - 110kg 2x10

fast and crisp

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Alternating sets - 2 mins rest

A) RDL -  oly shoes - deadlifted off the floor - straps/belt 85kg 3x10

B1)  SSB tibialis raise - in oly shoes, Romaleos 2 - BW x10, 30kg 3x10
B2) Single leg, split stance, Tibialis raise - in oly shoes (Romaleos 2) -  BW x7, x6, x6

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Walking lunge- narrow stance - oly shoes, slow tempo - BW 2x10
damn these pump up the quads like nothing else

Safety Bar squat: - oly shoes - controlled, paused - BWx10, 30kg x10, belt 50kg x10
belt, paused - 60kg 2x10, x9, x10

I think I figured out my left hip shift on squats.
It seems like my left leg/hip is slightly lower and more forward at the bottom, due to the difference in ankle ROM.
Right side being worse due to old ankle injury.
Which explains why when the hip shift happens I end up on my left foot's toes
So I focused on pushing the left hip back into alignment when going down, and stopping once the right side has bottomed out.
Did pauses today to ingrain the feeling... lots of reps

Wednesday 6th April 2022

Pretty sore all over, a mild tired feeling.
Quads, glutes, hamstrings and pecs the most

Achilles feeling decent

More rain everyday for a while, so that messes up my plans for a while

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Upper mobility work and stretches