Adarq.org

04/07/2022

Had some jumps planned for the day but ended up at the courts while my daughter had a netball clinic on. In jeans and casual nikes I shot around for 45 minutes. Shot was feeling nice and I hit more than I missed. Legs were tired towards the end and a guy asked if I wanted to play some 2 on 2. Me and a 15 year old fat kid vs another guy similar height and build to me with another teenage fat kid. We smoked them. Took about 15 minutes and I was sweating bullets and clearly stuffed at the end. Good fun though.

Shot around with my son for 30 mins later in the afternoon too.


05/07/2022

BW- 100.6 (way too fat)

Training and testing to come this afternoon.

Warm Up Stretch- Dynamic/Iso/Ballistic Kick Stretch Series                        

Vertical Testing = Pathetic (more below)

A- Patrick Step Up (7 reps on L leg on last set)   bw   20   40   50   60
B1- Nordic Curl              12" elev      5   5   5      
B2- Elevated push ups (not dips today)      10   10   6      
C1- Hanging L-sit      3   10s         10   10   10      
C2- Chin Ups                           
D1- Wall Calf Raises                              20   20         
D2- Wall Tibialis Raise               20   20         
E1- Hip Flexor PNF   5x10s with 3s rest x 3            
E2- Hamstring PNF   5x10s with 3s rest x 3

Session felt ok. Patrick step ups caused some pain in the left knee. Came and went quickly but stopped mid set jic. Nordics are getting easy at this level so will start to reduce the height. From memory it took me about 4 weeks of training them once a week to get a single flat rep. Training them twice a week now so will see how we go. Probably a similar timeframe due to my weight.

Did some vert testing because it's nice to know how much I currently suck. Tested my reach at 8'3 in low drop running shoes. Wasn't reaching too high as my right shoulder is a bit tight. Previously tested bare foot reach at 8'4. Either way it gives me about 20" to touch the rim.

SVJ- 19". Couldn't even touch the rim. Pathetic.
DLRVJ (RL plant)- 21".
SLRVJ (L leg)- 20".

I'm just too heavy and untrained at the moment. My body fully had the brakes on when I was testing yesterday. I did a small warm up but perhaps not enough either. 2 years ago I was dunking easily at this same weight but had been training regularly. I know it won't take long though which is the pleasing part. I would imagine a couple of weeks of training and losing some fat will help enormously.

Also committed to playing ball for the next 6 weeks as a fill in. That's a good amount of time to see some gains on the court as well.

Onward and upward.

         

Alright, time to make one last run at being athletic before time takes me over.

Current stats- slightly fat & out of shape
BW- 99.7kg this morning

27/06/2022

6" Patrick Step Up - top set of 5 @ 50kg

Nordic- 4x5 @ 12" elevation
Parallette push ups- 4x5

Floor SL leg raises- 4x5 with 3s hold at top
Inverted Row- 4x5

Calf Raise- 2x10@15kg
Tib Raises- 2x10@6kg

Long Lunge- 2x60s
Calf Stretch- 2x60s

Overall goal is to be lighter and athletic again. More specifically I want to get to 85kgs. That will be the lightest in 10 years. I don't need to do too much on the strength front though as I know if I train consistently for 3-4 months I will get back to my normal strength levels which at 85kgs would be most likely good enough. I'm back playing basketball every second week and still training martial arts so trying to get as much out of my body as possible for those two. 

08/01/2022

Warm Up-
Bodyweight squats - should have done a better warm up

Back Squats- bar x 5, 50 x 5, 70 x 5, 5, 5
Incline Bench- bar x 10, 40 x 5, 60 x 5, 5, 5
Chins- bw x 5, 3, 4, 3, 3

DB Hammer Curl- 2 x 8 @ 10kgs
French Press- 2 x 8 @ 15kg


10/01/2022

RDL- bar x 5, 60 x 5, 82.5 x 5, 5, 5
OHP- bar x 10, 27.5 x 5, 32.5 x 5, 5, 5
BB Row- bar x 5, 40 x 5, 62.5 x 5, 5, 5

Hollowbody & Arch Body holds- 3 x 30s each
DB External Rotation- 3x10@4.5kgs


11/01/2022

Bunch of shooting around, kicking and punch practice and some stretching. Worked up a massive sweat and felt great. Total workout time of 60 mins. Main notes to take are:

5 Step Horse Stance- 45s (goal of 5 minutes with thighs parallel to floor)
Long Lunge- 45s/side  (goal of 90s/side before increasing distance between legs)



Rolled my ankle like a motherfucker on Sunday night. It didn't feel too bad the next day and still trained for two days on it. Wednesday rolled around (see what I did there) and it was killing me. Took the day off and spent most of it with my foot elevated. Feeling much better today so will get back and do Wednesday's session this afternoon.

20/12/2021
BW- 100.00 (did a lot of eating and drinking over the weekend)
1.30pm session

Ido Shoulder Protocol

A1 False Grip Row X 4 reps per side X 30X1
A2 Pike Push Ups X 4 reps per side X 30X1
6 sets / 100s rest between sets

Rest 3 min

B1 AMRAP 20min (as many reps as possible) rest as little as needed
10-30 seconds eccentric dip + 10-30 seconds eccentric chin - 10 rounds - dip ecc ranged from 10-15s and chin ranged from 15-20s

Rest 3 min

C1 DB External Rotation- Top set of 10 @ 3.5kg

13/12/2021
BW- 99kg

Warm Up-
Reverse Deadmill x 2 mins/Skipping x 1 min

Mobility Circuit
Lying pike
Hang from bar
Lunge + T-Spine  rotation
Table stretch
Supported cosack squat

Banded shoulder rehab

Front Squat - 2 reps every minute at 70% for 3 sets total @ 60kg
Deadlift - 1 rep every 20 sec at 70% for 3 sets total @ 80kg
Incline press - 2 reps every minute at 70% for 3 sets total @ 50kg

Assistance work - 20 minutes 3-6 rounds, RPE 6- Completed 3 rounds

F1. Incline Biceps Curls x10 - 4/0/1
F2. Lying tricep extensions x10 - 4/0/1
F3. Push-ups x10-20
F4. Close hand chin-ups X full + X top half only
F5. Calf raises - x50 reps

07/06/2021

BW- 101kg

A1- Reverse Deadmill 3 x 2 mins
A2- Single Leg Elevated Pike 3 x 60s/side

B- Patrick Step Up- sets of 10 @ bw, 20, 30, 40, 50

C- Jefferson Curl- sets of 10 @ 6, 12, 20, 25, 25

D1- Incline Bench- sets of 10 @ 20, 40, 40, 40
D2- Wall Tib Raise- 4 x 20
D3- Face Pulls- 4 x 12 with black band

Doneski. 90/90 and couch stretches to come later. 

*Edit- legit feel great after. I always do after an ATG session. I'm doing the original standards program. This is the one I had the best results with.

05/05/2021

Warm-up
 
1 Set:
10 Deadbugs per Side @2121 Tempo
15 Glute Bridge @11X3 Tempo
10 Bird Dogs per Side @1112 Tempo
10 Goblet Squats @2221 Tempo
10 Light Dumbbell Cuban Press @1111 Tempo
 
3 Sets:
10 Barbell Good Mornings @2111 Tempo 20kg
20 Alternating Box Step-ups (10 per Side) 20kg
 
B: Deadlift
1 x  @ 72% of 1 rep max deadlift 120
1 x  @ 80% of 1 rep max deadlift 130
1 x  @ 87% of 1 rep max deadlift 145
6-10 unbroken reps at 75% of 1 rep max deadlift 125 x 6
Rest 3-4 minutes in between
 
C: CrossFit Practice, Intervals.
For Time:
15-12-9
Hang Power Snatch @ 30kg
Bar Facing Burpee - this sucked haha
 
Rest 2:30
 
3 Rounds For Time:
75 Doube Unders single skips
25 Wall Ball goblet squats @ 10kg
 
Rest 2:30
 
10 Rounds For Time:
2 Box Jump Overs @ 40”
3 Russian Kettlebell Swings @ 32kg
4 Thruster @ 95lbs
ran out of time
 
D: Cool Down
Hip flexor stretch
J curl- 1x5@10kg with 5s pause at bottom of each rep

Deadlifts felt super heavy this morning. Don't think I warmed up enough for them. Only did a few reps at 60, 80 and a single at 100 before the work sets.

BJJ training to come later tonight.

30/04/2021

A: Front Squat
5 x 3 @ 78% of 1 rep max front squat
Rest 3-5 minutes

5x3@80kg

B: Back Squat Endurance - (10/14/18/22- weekly back squat progression)
AMRAP10:
10 Calorie Row
10 Back Squat from rack @ 135lbs
10 Cal C2 Bike Erg
 
3 rounds completed
 
C: Core
1 min min Front Plank
3x10 oblique standing KB Side Bends (each side) @ 20kg
 
D: Cool Down
10 Minutes Biking @Very Light / 50-60% Effort
2 Minute Banded Quad Stretch per Side