Adarq.org

Wednesday 24th November 2021

Upper body feel pretty hammered, going to stay further from failure for most of my sets...

Posterior chain still pretty sore, and my glute medius from those side plank with leg abduction ISO
First time doing more than 1 set on those...

Achilles insertion waking pain - left 2/10, right 4/10

Felt a bit crappy, plus whole body is so still so sore, so another rest day

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Waking mobility work and upper body stretches

Calf raise ISOs - held at top - single leg 4x 30secs
Peterson step up ISO - both feet on floor, on 8 inch, pushing at 70% effort - 4x 30secs

6 hours later

Calf raise ISOs - held at top - single leg 4x30secs
Peterson step up ISO - both feet on floor, on 8 inch, pushing at 70% effort - 4x 30secs

This may help?

<a href="http://www.youtube.com/watch?v=QG7qDAjPHog" target="_blank">http://www.youtube.com/watch?v=QG7qDAjPHog</a>

Monday 22nd November 2021

Lower body still moderately sore

Achilles feeling better yet again

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Waking mobility work and upper body stretches

pre workout - soft tissue work for upper body and some lower
TFL rectus femoris, and hip flexor stretch

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Tendon health+rehab - Upper 2, day 4

10G beef gelatin + 1g vitamin C one hour before session

Bodyweight with shoes - 88kg

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general mobility drills
40% ROM sissy squats x 30
Walking on sides of ankle, side to side ankle rocking drills
side leg raises x 20 each leg

BBall ball control and dribbling drills - 10 mins
mostly stationary stuff - to avoid aggravating the achilles

Band pull aparts - horizontal x 20, Diagonals, thumbs up -  Rogue light band x10 each axis
Side plank with leg abduction - against 20 inch bench - 3 x 30secs each side

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rotating sets - 2-3 mins rest

A) Pull up/Chin up - Hang and 20 scap shrugs
Pull up - Dead hang/paused,  wider - BW x1, x2, +10kg weight vest  x2, x7 @ RPE 9.5 (+1 rep)
Chin up, shoulder width -  x10 @ RPE 10
Pull up, wider - 3 sec eccentric-  BW x6 @ RPE 8

nice moving up again

B) Dip - dip shrugs x 20, BW x10, +10kg weight vest  x5
Dip belt 47.5lbs x 12 @ RPE 9.5 (+2 reps)
3 sec eccentric - Weight vest 10kg x 9 @ RPE 9.5 (+1 rep)

alright, will move up to 31kg for main set next week

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A) Single arm dumbbell row - supported - 3 sec down - 45lbs x10, 36kg x2, x9 @ RPE 8  (-1 RPE)
6 count down, 3 count up - 70lbs x8 @ RPE 9 (+1 rep)

B) Overhead press
B1) Military Press - barbell - 20kg x12, 40kg 3x3
thumbs on smooth - 42.5kg x10 @ RPE 8.5 (+2.5kg)
3 inches from smooth - 42.5kg x10 @ RPE 8

Trying different shoes on the 40kg 3x3.
Wider grip is definitely easier, lower RPE on second set, but shoulders feel less stable

B2) Dumbbell, palms facing, overhead press, arms in line with ears - 15lbs x10, 40lbs x8 @ RPE 9

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A) Band pull aparts
High to low, palms up - Jump stretch light band x 30 @ RPE 7 (+3 reps)
Diagonals, alternating sides, thumbs up  - Jump stretch light band x 20 @ RPE 7

B) Sharapova band cuff/trap/serratus exercise - light Rogue mini band - 2x 3 trips up/down wall
C) Scarecrow W external rotations - 7.5lb dumbbell x 15, x20 @ RPE8

Bar hangs - pull up grip 2x30secs, Chin grip x50, x45 secs

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split squat ISO, rear leg straight, at 90 degrees - x 1 min - 30 secs actively pulling legs inwards, 30 secs pushing legs outwards

A1) Spanish squat ISO - at 80 degree knee angle, torso leaning back - 3x 30 secs
A2) SSB single leg 1/4 squat ISO - about 1/4 squat depth maxing out ankle ROM -  bw x30 secs, 10kg x30 secs, 30kg x30 secs

B) SSB single leg calf raise ISO - arm supported, held at top - 30 secs x  30kg, 50kg, 55kg, 57.5kg x60kg

Squats -
"+" = 30 secs rest
20kg Front Squat x5 + High bar squat x5 + Low bar squat x5
40kg  Front Squat x5 + High bar squat x5 + Low bar squat x5
40kg  Front Squat x3 + High bar squat x3 + Low bar squat x3

just trying out my oly shoes

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Stretch

He hit 545lbs on the squat recently still at 200lbs, so you do need quite a bit of strength to jump that high

Friday 19th November 2021

Didn't feel the greatest today, despite resting yesterday.
Lower body felt a bit achey, hopefully not from the stuff I did yesterday....

Right achilles insertion much improved when I woke, but even late last night I could feel the difference.
Still hurts a lot when I get out of bed, but after it's warmed up a bit much less pain and limping compared to the last 2 days.
Improved enough to train lower body today.
But any type of big dorsiflexion and achilles stretch I want to avoid

After testing out both my oly shoes, I think I will return the Nike Romaleos 4 SE.
The Reebok legacy lifter 2 feels much more comfortable... had it on the whole session, and no foot muscle aches like in the Nike, due to it's stiffness.
No wobbles on slow tempo squats as well, and low bar squat felt so much better in them when you can push your toes down into the floor.

Plus I'm not a fan of white shoes, even if these are quite nice looking.
And the Reeboks only cost me half of the Nike, giving me back a nice $190AUD back when returned....






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Morning mobility work and upper body stretches

pre workout - soft tissue work for lower body and pecs
TFL rectus femoris, and hip flexor stretch

----
general mobility drills
40% ROM sissy squats x 30
side leg raises x 20 each leg
hip circles x 10 each direction
Assisted Hip Airplane stretch - 6x10 secs, 2 at each hip angle

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Tendon health+rehab - Day 3 Lower2
10G beef gelatin + 1g vitamin C one hour before session

Bodyweight in shoes = 86.6kg

Band pull aparts - horizontal x 20, Diagonals, thumbs up -  Rogue light band x10 each axis
broom handle behind the neck press, pushing backwards into shoulder dislocate stretch position x20 + Shoulder dislocates x few sets
split squat ISO, rear leg straight, at 90 degrees - x 1 min - 30 secs actively pulling legs inwards, 30 secs pushing legs outwards
Side plank with leg abduction - against 20 inch bench - x 30secs each side
Front plank x 30 secs
Step Downs - 6 inch step - BW x15
Spanish squat ISO - at 60 degree knee angle, torso leaning back - 2x 30 secs
Single leg calf raise - BW x20 - on floor

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Alternating sets - 1 mins rest

A) KettleBell swing - 40lbs 3x12

B) SSB single leg calf raise - arm supported, 1cm elevated - 30 sec ISO at top x 30kg, 40kg, 45kg, 50kg, 55kg x 2 sets
no pain from achilles where I held it at the top

C) Wall Tibialis raise - BW x20, in oly shoes - BW  2x9 @RPE 8

only partial ROM, bottom to middle to avoid dorsiflexion of ankle, even then it still felt as hard as it normally feels full range....

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D) Squats -

Overhead squat - slow tempo 20kg x5, 30kg x5
1 power snatch + 3 high hang power snatch before each set with no foot movement

minimized jumping today

Front Squat - oly shoes - 4 secs down, 2 sec up  - 20kg x5, 50kg x5, 67.5kg x5  (+2.5kg)

Starting to get harder now, so quicker eccentric

A) High bar squat - oly shoes - 5 secs down, 2 secs up  - 60kg x5,  80kg x5, 100kg x2, 107.5kg x1
A1) 2-3 sec down, controlled up - wider stance - 107.5kg x10 @ RPE 8  (+2.5kg)
A2) 107.5kg x10 @ RPE 9
A3) 5 secs down, 2 secs up - 107.5kg x3

B) Low bar squat - oly shoes - 3 sec down, controlled up  - 65kg x5, 80kg x5
2 sec down, controlled up - 107.5kg x10 @ RPE 7

High bar squat felt pretty hard today, stopped the sets when I was shaking on the way up.
Hip shift on these still a big problem :/
First main set, tested with a wider stance, felt harder.

Low bar squat felt very good today in the Reebok Legacy Lifter 2s, flexible front meant I could press my toes into the floor.
Could push better.

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SSB reverse lunge - oly shoes, single arm supported - 2 sec down and controlled up
alternating legs - BW x12, 30kg x6
alternating legs - 57.5kg x18 @ RPE 8  (+2.5kg)

Romainian deadlift - Stiff legged deadlift off the floor on first rep, lowered to 1 inch off floor -  20kg x10, hook-gripped 60kg x10, 80kg x10,
straps 100kg 2x10 @ RPE 7/8

Supported Pistol Squats - BW x8 @ RPE 7
Will drop these as my right leg/ankle doesn't have the mobility to do these unlike my left side, even in oly shoes, thanks to landing on a BBall from a max effort jump a long time ago...

Squat with band around knees - 10 sec hold at 1/4 squat, half and parallel, then slow up + 3 slow tempo reps -
IronEdge XXheavy+medium band  x 3 sets

Thursday 18th November 2021

Slight stale feeling.
Pecs moderately sore, whole traps a bit, rest of upper body achey.
Erectors and posterior chain also a bit sore.

Right achilles insertion felt better when I woke up compared to yesterday, but getting out of bed was extremely painful when stretched a bit when standing up.
It did get a bit better when the tendon warmed up a bit, but still a lot of limping around.
The back of the heel is a bit puffy and swollen to the touch.

Felt better after the ISOs, will do more tonight, and hope it calms down enough for me to squat tomorrow...
Walking around in oly shoes, with the heel lift feels much better.

Damn keen to shoot out the Nike Romaleos 4 SE vs Reebok legacy Lifter 2s that arrived from Ebay today

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Waking mobility work and upper body stretches

Calf raise ISOs -held at mid range, above neutral -  2 legged 2x 1 min
single leg 4x 1min

Now holding these at the top is a it achey, while mid range above neutral feels the best....


6 hours later

Calf raise ISOs - held at mid range, above neutral - 2 legged 2x1 min
single leg 4x1 min

Wall sit ISO - 2 legs at 80 degrees x 1 min, single leg at 60 degrees 3x1 min

Tuesday 16th November 2021

Slight stale feeling, but no drained feeling - a positive change from last few lower body sessions... just from not doing the reverse lunges... ?
Lower back/erectors pretty sore upon waking, in a good way.
Minor soreness everywhere else

Right achilles insertion pretty sore upon waking, enough to cause me to limp, but felt better later at night.

Rest day, slept a lot

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Morning mobility work and upper body stretches
Some lower body stretches

Single leg calf raise ISO - 3x 45ssecs at top, 3x 35secs just above neutral
Wall sit ISO - 80-60 degree leg angle - 3x 45secs, wide stance 3x 45 secs

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So the last two squat sessions I've noticed a bit of forward rocking when waking out my squats, and wobbling when doing the slow tempo main sets.
Especially on low bar squat, when wearing my Nike Romaleos 4 SE oly shoes.
The stiff curved front is the cause, as it's quite hard to make the toes contact the floor.
Which will get scary on heavier weights for me
I even tried my old Do-Win Rogues on the last sets to compare and no issues here....

So Maybe the Romaleos 4 SE will be returned after all, as I have a few weeks before the return window is over.

Meanwhile Reebok AU, the sneaky bastards reduced some of their Legacy Lifter 2 shoes to less than 50% in price on Ebay!
Even less than what they were showing on their website!
Lucky I came across their shoes on Ebay while web surfing....
With free shipping and  returns!

So I jumped on a boring Black and white model and the retro black, pink and neon green one - planning to return the one I don't like
Not a fan of the white TPU heel of the black and white one, as that will get all scuffed and dirty over time. And the prominent Reebok logo'ed white strap.



Kinda partial to the flashy black and pink one, retro 80s sneaker look 
Maybe I'll keep both and wear a different shoe on each foot :p



They look OK when worn