Adarq.org

Tuesday 4th June 2024

Surprisingly not that beat up today.
Just a mild drained feeling and light to moderate DOMS all over, including my foot muscles.
Upper back, posterior shoulder the most sore.
Achilles feels fine.

Body is adapting well each week so far, despite being in a calorie deficit.
Seeing an upward trend across the board in all areas.

Tendon Rehab - Recovery

Calf raise ISO push against wall, sitting on floor, back against wall:
45 Secs Straight 50% effort
45 Secs 70% effort  x Straight, Toes out, Toes in

Wall sit: - 60 degrees, pushing into floor
45 Secs 50% effort
45 Secs 70% effort x 3 sets

Walking - 28 mins

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Evening

Sartorius, lying on back, Banded External Rotation Hip Pull:
Doubled green band (11kg) x10 @RPE 6
Doubled green band (11kg) x10 @RPE 7
Doubled green band (11kg) x10 @RPE 8

Sunday 2nd June 2024

Fatloss cycle 1 - Week 8

Height = 5'8.5"
Weighed = 86.9kg (-0.6)    Macrofactor app trend weight - 87.7kg (-0.3)
Waist = 34 5/8 inches  (-0.25)
Hip = 41 1/8 inches (-3/8) 
Upper thigh = 26 1/8 inches (-0.25)

Total loss so far - weight  -1.8kg  Waist -1.75 inch 

Animal based diet - averaged 2312 calories for the week - 180g protein, 130g fat, 121g carbs

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Average calories is up, while activity is down a bit, and yet losing just as fast as before.

Big size drop in legs and hips, from all that swelling going down, since cutting back on volume and frequency of lower body work this week.

Still feeling achey all over, but starting to feel fresher in the lower body

Tendon Rehab - Recovery

Wall sit: - pushing into floor at 70 % effort - 4x 45 secs   - 3/10 Sartorius lower tendons pain on first set
Popliteus standing leg curl laterally into opposite wall ISO : 2x33 secs
Sartorius standing pull against wall : 3x 33 secs
Internal foot rotation, Bent knee, ISO : 3x45 secs

Fruits good, but you don't need veggies.
Meat has more nutrients than veges which are largely leaves and stems, and can be toxic.
I don't eat any veges, but depending on you definition of a vegetable... cucumbers and avocados are more fruit than vege
I avoid all leafy things, seeds and grains

Meat, fruit, raw honey, maple syrup, A2 milk, cheese is all I eat


 

Thursday 30th May 2024

Still feeling achey all over

Planning to move into an 8 day training cycle - so an extra days rest.
maybe even a 9 day one, still planning things out
Also stopped doing lower body today, back to a proper lower/upper setup
Although, my lower body does still get hit today.... Quads feel quite pumped after the loaded pushups

Did feel good just doing upper body today, much shorter session.
Felt "refreshed" post session, especially after loading up on whey, milk, maple syrup and dried sultanas

Reboot - Week 25, Day 3 - Upper weights

Body Weight: 89.6kg with shoes

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Ball circles at wall:- 12 each direction - front 2x24 , side 2x24
BBall overhead single arm plank againt wall: 3x33 secs

Popliteus Internal foot rotation ISO against floor 3x33 secs
Sartorius seated bent leg ISO pull against opposite leg - 3x33 secs

Front plank hold - 33 secs
Side plank hold Bent knee abducted - 33secs
glute bridge hold x 33secs

Wall sit - heels off the floor - pushing into floor at 70% effort - 5x33secs
Patella tendon ache until third set

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rotating sets - 1.5 to 2 mins between

Band external rotation activation: - while slow overhead pressing -  Light band x2 x 3sets
done between warm up sets of the press and chin

Dumbbell press, rotating grip: 10lbs x10, 15lbs x10, 25lbs x8, 35lbs x6, 45lbs x3
47.5lbs x10  @RPE 9 (+2.5lbs, -2 reps)
47.5lb x9 @ RPE 9

Chin up - various hangs and scap shrugs, and mid hold ISO to warm up - leg assisted BW x3, BW x3

Straight legs - slight L Sit posture
Chain belt+5kg - 5 sets of 2 @RPE 7.5 on last set

Lats and biceps felt achey
A little experiment in loading and progression - will progress 1 set each week with a rep until 5 sets of 3
Then add 2.5kg and reset back to 5x2

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rotating sets - 1.5 to 2 mins between

High angle barbell row: - controlled - 20kg x10, 40kg x5

Myorep. "+" = 20 secs rest (10 deep breaths)
45kg x17↓ @RPE 8 +4+4+4+4+4  (+2.5kg)

-10 sec rest on mini sets, still did not drop off.
No right brachialis pain, so it looks like it's starting to finally heal...


Deficit push up: - Using dip handles, feet on bench, elevating feet 5 inches above parallel
paused - BW x5

Dip belt + loading pin on mid thoracic
+10kg x8
+20kg x12 @RPE 8

5 mins rest
+25kg x10 @8

Used the dip handles on my squat stand.
Felt good, solid and stable.
My core and quads were firing hard on the 25kg set though, as the plates slipped closer to my waist.
I have a cheap rock climbing figure 8 chest harness coming from Aliexpress, with large carabiner, that will replace the dip belt, which should keep the plates over my chest.
Just hook the loading pin to the carabiner, much easier.

The +25kg set would be around 80kg total weight, so it looks like I'm strong enough to bench around 110kg.
Reading around, getting to +50kg for 10 reps, will allow me to bench 140kg for a few reps.
The strength will be there and the range of motion is greater.
But pushups are more stable than bench though.

Video comparing the two setups
<a href="http://www.youtube.com/watch?v=N99hfb3-DT0" target="_blank">http://www.youtube.com/watch?v=N99hfb3-DT0</a>

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Single arm dumbbell row - arm supported, elbows out, controlled  - 45lbs x12 @8
Lying face down, overhead Y raises: - 35 degree incline bench - 3 sec hold at top - 1.25kg x8 @RPE 8
face down Y raise into W press: - 35 degree incline bench - 1.25kg x10 @8

Bar hangs and stretch

just be careful to ease back into jumping, tendinopathy tends to flare up bad after a long break. Body doesn't like sudden spikes in loading rate.
Patella and achilles in particular

Tuesday 28st May 2024

Feels like I haven't recovered enough from Sunday.
Achey erectors and hamstrings. Obliques and QL a bit sore from yesterday.

A bit tired, cleans and squats felt harder than last week
Will need to make some changes
Cut the volume quite a bit this session

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Reboot - Week 25, Day 2 - Lower weights

Body Weight: 90kg with shoes, in winter clothing

snatch grip behind the neck press + dislocate stretch with broom x 1 min

Popliteus, seated bent knee internal foot rotation ISO - 3x33 secs
Sartorius lying on back, single leg ISO pull, against opposite foot: 3x33 secs
 
A. Front plank hold: 33secs
B. Side plank, legs bent and abducted: 33secs
C. Glute bridge hold: 33secs

Wall sit - pushing into floor at 70% - 3x33secs

Leg Extension ISO - single leg - plates moved towards end of arm -
Leaning back, hold at 15 degrees. No concentric/eccentric - 10kg x30secs, x15kg, x20kg, 22.5kg

Heel touch downs, single leg, off 8 inch step: slow tempo - BW x10

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Power clean:
20kg x10 - 5 low hang, 5 high hang
40kg x16  - 4 floor, 3 high hang, 3 knee hang, 3 floor
50kg x10  - 1 floor, 3 high hang, 3 knee hang, 3 floor
50kg x7  - 1 floor, 3 high hang, 3 knee hang

1 min rest -
2 floor, 1 hang - 60kg x3
1 floor, 1 hang - 60kg x2, 60kg x2

Floor - 65kg 2x3


High Bar squat - Flat shoes (Avancus Apex Power v2) - 20kg x10, controlled 40kg x10
4 sec eccentric - 60kg x6, x3, 75kg x5, x2, 90kg x4, 105kg x3

Belt, 4 sec eccentric - 115kg x2, 115kgx1, 125kg x1, 135kg x1
140kg x1 @ RPE 8.5

belt - 6 mins rest
125kg x9 @RPE 9.5  (+5kg)

5 mins rest
125kg x4 @8.5

Puts my e1RM around 160kg.

Squats felt harder than usual, but I got through it OK

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rotating sets

Tibilias Wall raise - standing warmup in oly shoes - BW x6
against side of car, in oly shoes - hold at top - BW x6

Myorep. "+" = 20 secs rest (10 deep breaths)
Dip belt+10kg x 12↓ @RPE8 +4+4+4+3

SSB single leg Calf raise ISO: -

10 secs straight, toes out, toes in without rest - 
BW x30secs, 30kg x30 Seconds,
70kg x30 Seconds - 2/10 left inner achilles insertion ache
70kg x30 Seconds - no ache

SSB Calf raise - single leg - hand supported, staggered stance
Flat on floor, heel not touching, controlled - 60kg 3x12 - straight, toes out, toes in @7/7/7  (+5kg)

Leg extension - front elevated 5inches, Plates moved towards end of loading arm with collars, leaning back - SLOW - 5kg 2x10

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45 degree back extension: - home ghetto setup - BW x10

Plate behind head - 5kg x10, 10kg x8

barbell, Collar to collar Snatch grip
20kg x9 @RPE 7
25kg x10 @8
27.5kg x9 @9

Made a ghetto 45 degree back extension with an SSB and Barbell with pad
Replaced RDLs with these. Much better stimulus to fatigue ratio, especially after squats.
I can't believe how much harder these are than RDLs.
I read that a 150kg RDL is equivalent to a 50kg 45 degree back extension with snatch grip.
So 33% of RDL weight.
I used 75kg last week on RDLs for sets of 10, and 27.5kg is around 33% of that.

Nice hamstring stress, my hammies are on fire right now!
Probably the safest out of all the compound posterior chain exercises.
No lower back sheer, and my upper back feels worked from the snatch grip.

These will be good for Myoreps



Ab wheel: against wall x6, on knees x6
On knees, backpack
+7.5kg x12 @7
+10kg x12 @8 (+5kg)

Monster band lateral lunges: Xxheavy band x12
Xxheavy band+medium band x18 @7

Leg curl, single leg : - front lifted up 5 inches, Plates shifted to end of arm - SLOW, paused - 5kg x6,
10kg x10 @ RPE 9

Sunday 26th May 2024

Fatloss cycle 1 - Week 7

Height = 5'8.5"
Weighed = 87.5kg (-0.9)    Macrofactor app trend weight - 88kg (-0.2)
Waist = 34 7/8 inches  (-0.25)
Hip = 41.5(+0.25) 
Upper thigh = 26 3/8

Total loss so far - weight  -1.2kg  Waist -1.5 inch 

Animal based diet - averaged 2604 calories for the week - 197g protein, 152g fat, 121g carbs

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Calorie average is more like 2400, only the 3700 outburst last Sunday bumped it up

Back to my usual fat loss rate 1/4 inch off the waist a week, or about 0.5kg of fat.+

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Glutes and outer quads still really deep down achey, quite uncomfortable lying in bed..
Mid erectors and deep back muscles in the area as well. From the Good mornings most likely
Calves and hamstrings still pretty sore as well.

BBall, upper Calisthenics at WLC outdoor courts - Reboot, Week 25, day 1

Bodyweight with shoes - 89.5kg

Internal foot rotation, seated bent knee ISO: 3x33 secs
Sartorius bent leg ISO pull against opposite leg : 2x33 secs
External foot rotation ISO against floor: 3x33 secs
Wall sit, single leg. heels off the floor : pushing into wall at 70% 1/4 squat - x33secs
BBall overhead single arm plank against wall: 2x15 secs

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Dribbling and ball control drills - 15 mins
Practice moves and shooting- 35 mins, medium effort

Jumps/Dunks - 20 mins worth, about 20+ jumps and dunks on 8 feet netball rim.

Did a few max effort test jumps - touched 9'8" off a few steps, 9'6" standing, 9'4" paused. Felt explosive despite soreness

So 28 inches, 26 and 24 respectively with 7'4" reach
Single leg jump was about the same as standing vertical.

Up about 2.5 inches across the board since I last tested 5 weeks ago.
Bodyweight about the same, but waist is 1+ inches smaller and my squat is up 15kg or so.
In a sore and fatigued state too.
May or may not jump higher when fresh and deloaded
Good to see even in the worse case scenario, my baseline jump is going up.
Looking forward to hopefully another 6 inches in 2+ months time, when I'm under 85kg in playing weight and stronger.

No pain on the jumps or landing, but we shall see tomorrow....

Box Jumps: - 20 inch wall - landing with straight legs - 2x5
felt decent

Tendon work superset
A. Pogo: low, easy x20
B. Scissor hops star pattern : x12 axis

Mid erectors were aching from the jarring on the pogos, so stopped after 1 set

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Sit in bottom of full squat: 3 mins - 1.5 mins narrow heels off the ground, 1.5 mins wide relaxed

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rotating sets - 2 mins rest between each exercise

Tricep bench dip warmup -  BW x5 slow, paused

Inverted row: - Leg at 90 degrees, supported inverted row - BW x6,
regular - BW x6

Warming up for chins

Straight bar dips: - on Oly bar - BW x10 leg supported, BW x 6 paused
BW x17 @RPE 8

Warming up for dips

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Rotating sets - 1.5mins between

Chin Up: BW x 1
BW x 9 @ RPE 9
BW x 6 @9

Wanted to get an idea where my numbers were
Surprised to be able to do 10 reps, I was expecting like 6-7

Dips: BW x2
BW x 16 @RPE 8
BW x 10 @8

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Walking: 12 mins - with 2.5 min backwards walk up 30 degree slope

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Back at home

Bulgarian split squat: - arm supported, front foot elevated 2 inches, single dumbbell on working side
Slow - BW x10, 35lbs x8

Band 3 axis cuff wall slide: light band 3x12 @RPE 7
Subscapularis band rotations: light band 3x12 @8

SSB Bulgarian split squat: - 1 arm supported, flat shoes, front foot elevated 2 inches - controlled - 30kg x6
40kg 2x8 @ RPE 7/8

Lying face down, overhead Y raises: 45 degrees incline bench - 3 sec hold at top - 1.25kg 3x6 @ RPE 7

Thursday 23rd May 2024

Still pretty sore in my legs and posterior chain

Reboot - Week 24, Day 3 - Upper weights

Body Weight: 90.1kg in winter clothing and shoes

Ball circles at wall:- 12 each direction - front 2x24 , side 2x24
BBall overhead single arm plank againt wall: 3x33 secs

Front plank hold - 33 secs
Side plank hold Bent knee abducted - 33secs
glute bridge hold x 33secs

Band external rotation activation: - while slow overhead pressing -  Light band x2 x 3sets

Popliteus seated Internal foot rotation ISO against opposite foot 3x33 secs
Sartorius seated bent leg ISO pull against opposite leg - 3x33 secs

Leg extension ISO - front elevated 5inches, Plates moved towards end of loading arm with collars, leaning back
Lifted to top, 33 sec hold at 10 degrees x 10kg, 15kg, 20kg, 22.5kg

Heel touch downs, single leg, off 8inch step: BW x12

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rotating sets

Dumbbell press, rotating grip: 10lbs x10, 15lbs x10, 25lbs x8, 35lbs x6, 45lbs x2
45lbs x12, x12 @ RPE 9 (+1 rep)

Chin up - straight legs - various hangs and scap shrugs, and mid hold ISO to warm up - BW x1
4 sets of 3 @ RPE 7 on last set

Not sure how many I can do right now, but didn't feel too hard.

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Rotating sets

SSB Calf raise ISO - single leg -
30kg x 33 secs straight
30kg x 10+10 Seconds toes out/in
50kg 3 x33 Seconds Straight/toes out/in
70kg 3 x15 Seconds Straight/toes out/in
85kg 3 x15 Seconds Straight/toes out/in

Huge increase in weight. While halving the time, but still not close to failure.
Time to force long term structural changes in the achilles tendon to get back to full health.
No pain or discomfort

Near bodyweight, so close to 2xBW on each foot, and over 300kg in total load if I used two legs.
Don't think my back can support that though
Will move it up over time until a 10 secs hold is hard


Hatfield Safety bar squat: - Flat barefoot shoe - controlled -  30kg x10, 50kg x10, 65kg x8

80kg x10
belt -
82.5kg x10
85kg x10 @RPE 6

+5kg and +1 set.
80kg set felt way easier than last week

High angle barbell row: - controlled - 20kg x10,

Myorep. "+" = 30 secs rest
42.5kg x17↓ @RPE 7 +5+5+5+5+5+5  (+2.5kg)


Deficit push up: feet elevated 12 inches - paused x6

Dip belt, plates on lower back
+5kg x6
+10kg x10 @RPE 5
+15kg x12 @7

Lots of pec activation on +15kg set
Putting a scale on my hands shows about 70kg total load at the top on the +15kg set
So load is a little more at the bottom
Using the dip belt loading this way is a little awkward, but good whole body, core, quad/patella tendon tension.

Might try using chairs and feet on bench, with the dip belt hanging normally, but shifted to mid back
like this

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SSB Good Morning: Down to just above parallel - 30kg x10, Belt 50kg x6
belt
60kg x10
4-5 mins rest - 62.5kg 2x10 @ RPE 7 on last set

+2.5kg, +1 set from last week

Single arm dumbbell row - arm supported, elbows out, controlled  - 35lbs x12, 45lbs x12 @7

Leg curl, single leg : - Plates shifted to end of arm - SLOW, paused - 5kg x6,
10kg x8, x6 @ RPE 7/8