Adarq.org

Monday 15th November 2021

Lower body not all that sore from yesterday, but upper body is a bit... traps especially

Right achilles insertion sore

A bit of a stale drained feeling from all the jumps.
I trained today, but will slot in a rest day this time next week, as I felt a bit sluggish training today, and squats felt a bit harder than they should.

Having said that, the olys I did today all flew up....
Tweaked my form to in line with how the Chinese teach their lifts, which may also have helped
Much wider grip than before, which has the side effect of making my front squat feel a lot more stable as well

https://chineseweightlifting.com/how-to-power-clean/

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Morning mobility work and upper body stretches

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

----
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

---

Tendon health+rehab - Day 1 Lower1
10G beef gelatin + 1g vitamin C one hour before session

Bodyweight in shoes = 88kg

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 x12
Spanish squat ISO - at 60 degree knee angle, torso leaning back - 2x 30 secs
Single leg calf raise - BW x20
Single leg knee over toes calf raise - BW x20

Assisted Hip Airplane stretch - 6x10 secs, 2 at each hip angle

---

Alternating sets - 1 mins rest

A) KettleBell swing - 40lbs 3x12

B) SSB single leg calf raise - arm supported, 1cm elevated - 30 sec ISO at neutral+ 30 sec ISO at top x 30kg, 40kg, 45kg, 50kg, 55kg
full range - controlled up, hold at top, 3 sec down - weight vest 10kg x15 @ RPE 8

A bit of pain from right achilles at the bottom hold, but not too bad

C) Wall Tibialis raise - in oly shoes - 3 sec eccentric - BW x10 @RPE 9.5, x9 @9, x10 @9

First two sets in Nike Romaleos 4 SE, much harder than the last set in Do-Win Rogues....
Something to do with the shape of the heel lift

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D) Squats -

Overhead squat - slow tempo 20kg x5, 32.5kg x5
1 power snatch + 3 high hang power snatch before each set

did all 3 hang power snatches high in the hip and they all still flew up.

Front Squat - oly shoes - 5 secs down, 3 sec up  - 20kg x5, 45kg x5, 65kg x5  (+2.5kg)
1 power clean + 3 high hang power clean, with no foot movement before 45kg set

Very easy high hang power cleans with 45kg, unexpectedly easier!

A) High bar squat - oly shoes - 5 secs down, 2 secs up  - 65kg x5,  80kg x5, 100kg x2
A1) 2-3 sec down, controlled up - 105kg x12 @ RPE 7  (+2.5kg) PR!!
A2) 5 secs down, 2 secs up - 105kg x5
A3) 5 secs down, 2 secs up - 105kg x3

B) Low bar squat - oly shoes - 3 sec down, controlled up  - 65kg x5, 80kg x5
2 sec down, controlled up - 105kg x10 @ RPE 7
105kg x5

Could have done 15 reps with 105kg, but decided to stop at 12 so I don't have to bust my balls.
Should have done 12 reps with low bar squat, but just stopped at 10. It looked pretty easy, but didn't exactly feel like it.
Last high and low bar set with 105kg was form testing.

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Stiff legged deadlift -  20kg x10, hook-gripped 60kg x10, 80kg x10,
straps 100kg x15 @ RPE 8 (+2 reps)

Got two extra reps, but I think it is partly due to not doing the SSB reverse lunges, which I will do later in the week.
Even then, I could have pushed to 18 reps if really wanted to.
Will drop the reps with 100kg down, and maybe do it RDL style.
Then add a new top set of 105-110kg next week.

Side Lying Clam - hip straight, resisting the band eccentric - IronEdge XXHeavy band x 12 each side, XXheavy+medium band 2x12 @ RPE 8

moved from light to medium band on main set

Sunday 14th November 2021

Fatloss cycle 3 - Week 15

Height - 5'8.5"
weighed - 86.3kg(1.6kg), 190.3lbs

waist = 34 1/8 inches (+0.5)
chest = 43 inches (+1)
hip =  40.75  inches  (+1/8)
upper thigh = 26.5 inches (+3/8)
Right calf = 15 5/8 (-1/8)
Neck = 15 5/8 (+1/8)
Wrist = 6.5

Tanita scale bodyfat% = 22.6% (+0.9)

Total loss so far - weight 1.2kg Waist  3 3/8 inches Tanita BF% 1.4%

Pigged out this week...
Will buckle back down this week.

Damn this is amazing 

<a href="http://www.youtube.com/watch?v=O7hgjuFfn3A" target="_blank">http://www.youtube.com/watch?v=O7hgjuFfn3A</a>

Thursday 11th November 2021

Lower body still fairly sore

Recovery from last session not quite there for lower body, so maybe more rest days needed or time for a deload.

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Morning mobility work and upper body stretches

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

----
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 - 15 mins

---

Tendon health+rehab - Day 3 Lower2
10G beef gelatin + 1g vitamin C one hour before session
Plus a handful of raw carrot slices

Bodyweight in shoes = 87.6kg

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
Spanish squat ISO - at 60 degree knee angle, torso leaning back - 2x 30 secs
Single leg calf raise - BW x20
Single leg knee over toes calf raise - top half only - BW x20

calf raises were closer to full range, felt OK no pain, we will see how achilles feel tomorrow morning

Assisted Hip Airplane stretch - 6x10 secs, 2 at each hip angle

---

Alternating sets - 1 mins rest

A) continuous jumps in place, minimal ankle contribution - 10 secs rest between each jump type x 3 sets
1) jumping 3 inches - single leg 1/8 squat jumps x 5
2) jumping 6 inches -  two legged 1/4 squat jumps x 5

B) SSB single leg calf raise - arm supported, 1cm elevated - 30 sec ISO at slightly below neutral + 30 sec ISO at top x30kg, 35kg x 2 sets
75% ROM - controlled up, hold at top, 3 sec down - weight vest 10kg x15 @ RPE 8

last set into stretched range as a test to see how the Achilles will react.... pain free on left side, no major pain, but slight discomfort on the right side.

C) Wall Tibialis raise - in oly shoes - 3 sec eccentric - BW x11 @RPE 9, x10 @9


D) Squats -

Overhead squat - slow tempo 20kg x5, 32.5kg x5
1 power snatch + 3 mid to high hang power snatch before each set

32.5kg overhead squat a bit tough

Front Squat - oly shoes - 5 secs down, 3 sec up  - 20kg x5, 45kg x5, 62.5kg x5  (+2.5kg)
1 power clean + 3 high hang power clean, with no foot movement before 45kg set

A) High bar squat - oly shoes - 5 secs down, 2 secs up  - 60kg x5,  80kg x5, 102.5kg x1
A1) 2-3 sec down, controlled up - 102.5kg x12 @ RPE 7  (+2.5kg)
A2) 5 secs down, 2 secs up - 102.5kg x5, x2

B) Low bar squat - oly shoes - 3 sec down, controlled up  - 60kg x5, 80kg x5
2 sec down, controlled up - 102.5kg x12 @ RPE 8.5
102.5kg x1

Dropped rep out set reps to 12, for a greater buffer but still felt pretty hard today.
Low bar squat was pretty hard
Did a few more sets/singles to try out different form and stance width

After more tests between my Nike Romaleos 4 SE and the Reebok Legacy Lifter 2s, I decided to keep the Nikes, at least the size 10 one.
Romaleos 4 is a lot more solid feeling, better build quality and by far the best stability of all the weightlifting shoes I have used.
Looks pretty nice as well
The Reebok is more flexible at the front though.

---

Pistol squat - supported - oly shoes - controlled BW x10 @ RPE 7
10th rep starting to burn a bit

A) SSB reverse lunge - oly shoes, single arm supported - 2 sec down and controlled up
alternating legs - BW x12, 30kg x6
alternating legs - 55kg x18 @ RPE 8

B) Stiff legged deadlift - lowered under control, dead stop-  20kg x10, hook-gripped 60kg x10, 80kg x10 (RDL'ed),
straps 100kg x13 @ RPE 8

13th rep felt a bit easier than last session, so maybe reps 14-15 will fall next week.

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A) Monster band lateral lunge - alternating 3 reps each direction, resisting the band eccentric - IronEdge XXHeavy band x 12 each side, XXheavy+light band x12, x15 @ RPE 8
B) Squat with band around knees - 10 sec hold at 1/4 squat, half and parallel, then slow up + 3 slow tempo reps -
IronEdge XXheavy+light band  x 2 sets

Tuesday 9th November 2021

Moderately drained and stale feeling
Sore lower body and upper back. Biceps as well for some reason....

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Waking mobility work and upper body stretches

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general mobility drills

BBall ball control and dribbling drills - 10 mins

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Tendon health+rehab -  fasted -  Upper 1, day 2
10G beef gelatin + 1g vitamin C one hour before session

Bodyweight with shoes - 86.6kg

Band pull aparts - horzontal x 20, Diagonals, palms facing down -  Rogue light band x10 each axis

Single leg decline squat ISO - foot at 45 degrees, knee at 60 degrees -  4x35 secs, +10kg weight vest  2x35secs
Single leg calf raise ISO - slightly below neutral position - 10kg weight vest 3x 5secs, dip belt 20kg 3x45secs

---

rotating sets - 2-3 mins rest

A) Bench - shoulder width grip - 20kg x15, 40kg x10, 60kg x7, 70kgx1
75kg x11 @ RPE 10 (+2 reps)
3 sec eccentric - 70kg x 9 @ RPE 10
6 count down, 3 count up - 55kg x9 @ RPE 9.5 (+2.5kg -1 rep)

75kg x11 = 104kg e1RM
Alright, going up to 80kg on first set next week.


B) High angle rows - 20kg x12, 40kg x8, 60kg x9, 70kg x3
deadlifted off the floor -
72.5kg x12 @ RPE 9 (+2.5kg )
72.5kg 2x11 @ RPE 8

+2.5kg with no drop in reps, so going to 75kg next week!
Also just felt so different and better not doing these after squats and deadlifts.

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A) Push ups
deficit - on dumbbell handles BW x10, then feet elevated 8 inches - BW x 18 @ RPE 8
Close grip triangle pushup - BW x 18 @ RPE 8

Tried after bench sets

B) Dumbbell curl - 15lbs x10, 20lbs x5, 30lbs x12 @ RPE 9.5 (+1 rep)

Inverted row - using bench press height bar, feet on 20 inch bench - BW x14 reps @ RPE 9

C) Ivanko super gripper - 92lbs x10
left hand - 101lbs x14 @ RPE 10, x11 @9
right hand- 101lbs x14 @ RPE 8, x11 @7

Elbows out row + external rotation + press - chest supported at 45 degrees  - 2.5lbs x20 @ RPE 7

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A) Scarecrow W external rotations - leaning forward - 5lb dumbbells x22, x20 @ RPE 7

B)Band pull aparts
High to low, palms up - Jump stretch light band x 25 @ RPE 8
Diagonals, alternating sides, thumbs up  - Jump stretch light band x 22 @ RPE 8

Monday 8th November 2021

Damn hamstrings, calves and adductors still pretty sore after 2 days of rest
Left foot plantar fasciatis type pain has gone as fast as it arrived...

Switching to a upper/lower split so only training squats twice a week now vs 3 times the last month or so.
Still trying to figure out how to get 3 days worth of upper body down into 2 days...

----
Morning mobility work and upper body stretches

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

----
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 - 13 mins

---

Tendon health+rehab - Day 1 Lower1
10G beef gelatin + 1g vitamin C one hour before session
Plus a handful of raw carrot slices

Bodyweight in shoes = 87.3kg

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
Single leg knee over toes calf raise - top half only - BW x20

Assisted Hip Airplane stretch - 6x10 secs, 2 at each hip angle

---

Alternating sets - 1 mins rest

A) KettleBell swing - 40lbs 3x12 (+5lbs)

Moved to 40lbs, using the full adjustable kettlebell now. Felt decent and way easier than the last time I tried it a few weeks back.

B) SSB single leg calf raise - arm supported, 1cm elevated - 30 sec ISO at top + 30 sec ISO at neutral x40kg, 50kg, 55kg x 2 sets (+5kg)
controlled up, hold at top, 3 sec down - 50kg x10 @ RPE 8

C) Wall Tibialis raise - in oly shoes - 3 sec eccentric - BW x10 @RPE 9, x10 @10, x8 @9

---

D) Squats -

Overhead squat - slow tempo 20kg x5, 30kg x5
1 power snatch + 3 mid to high hang power snatch before each set

30kg power snatches flying up and feeling light catching it above

Front Squat - oly shoes - 5 secs down, 3 sec up  - 20kg x5, 40kg x5, 60kg x5  (+2.5kg)
1 power clean + 3 high hang power clean, with no foot movement before 40kg set

A) High bar squat - oly shoes - 5 secs down, 2 secs up  - 60kg x5,  80kg x5, 100kg x1
A1) 2-3 sec down, controlled up - 100kg x15 @ RPE 8.5  (+7.5kg) PR!!
A2) 5 secs down, 2 secs up - 100kg x5

B) Low bar squat - oly shoes - 3 sec down, controlled up  - 60kg x5, 80kg x5
2 sec down, controlled up - 100kg x15 @ RPE 8.5

Got impatient so jumped from 92.5kg last session/week to 100kg, instead of using 95kg
PR by default for 100kg high bar squat, for 15 reps.
Maybe 2 reps in the tank.
Puts e1RM between 170-180kg so around 2x Bodyweight. Pretty close to all time best high bar squat 1RM, although I am quite a bit lighter/leaner
I might be able to front squat around 135-140kg in terms of raw quad strength

Low bar squat felt really hard, but didn't look too bad on video. 15th rep felt near limit, but it looked nothing like it...

Looks like my squat has gone up 5kg each week for the last month since I reset back to 60kg and did a linear progression of 20 reps or more, going up 2.5kg each workout, 3 times a week.
No faster than when I only squatted once a week in the past, still gaining 10lbs or 5kg a week.
So it does appear to be a system cap on how fast you can gain strength in my case.

---

Pistol squat - supported - oly shoes - controlled BW x8

A) SSB reverse lunge - oly shoes, single arm supported - 2 sec down and controlled up
alternating legs - BW x12, 30kg x6
alternating legs - 55kg x18 @ RPE 8  (+5kg)

keeping loads about 10kg higher than high bar squat if I doubled it

B) Stiff legged deadlift -  20kg x10, hook-gripped 60kg x10, 80kg x10,
straps 100kg x13 @ RPE 9 (+1 rep)

First few reps starting to feel easier now on 100kg. Will stay here until it feels like I can throw it around a bit, and hit 15 reps without too much struggle, after all the squats

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Side Lying Clam - hip straight, resisting the band eccentric - IronEdge XXHeavy band x 12 each side, XXheavy+light band x12, x15 @ RPE 8

Sunday 7th November 2021

Fatloss cycle 3 - Week 14

Height - 5'8.5"
weighed - 84.6kg(-0.1kg), 186.5lbs

waist = 33 5/8 inches
chest = 42 1/8 inches (+1/8)
hip =  40.58  inches  (-1/8)
upper thigh = 26 1/8 inches
Right calf = 15.5 (-1/8)
Neck = 15.5 
Wrist = 6.5

Tanita scale bodyfat% = 22.2% (+0.5)

Total loss so far - weight 2.9kg Waist  3 7/8 inches Tanita BF% 1.8%

Ate too much again this week, so maintenace

Friday 5th November 2021

The usual moderate amount of soreness in my lower body, and upper back.

My left foot flared up with plantar fasciatis type pain out of nowhere this morning.
Maybe the single leg Soleus wall sit ISO yesterday did it...
It was fine for the most part during the workout, but on some of my first squat reps in a set, it would flare up as I locked out the rep.

Just one main set on the upper body stuff today, save on time, and maybe recovery...

----
Morning mobility work and upper body stretches

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

----
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

---

Tendon health+rehab - fasted -  Day 5
10G beef gelatin + 1g vitamin C one hour before session

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 20
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
Single leg knee over toes calf raise - top half only - BW x20

---

Alternating sets - 1 mins rest

A) continuous jumps in place, minimal ankle contribution - 10 secs rest between each jump type x 3 sets
1) jumping 3 inches - single leg 1/8 squat jumps x 5
2) jumping 6 inches -  two legged 1/4 squat jumps x 10


B) KettleBell swing - 30lbs x10, 35lbs 3x12

35lbs starting to feel a bit easier, may move up to 40lbs, the full stack of my adjustable kettle bell, in a week or two

C) SSB single leg calf raise - arm supported, 1cm elevated - 30 sec ISO at top + 30 sec ISO at neutral x35kg, 47.5kg x 2 sets (+2.5kg)
controlled up, hold at top, 3 sec down - 47.5kg x12 @ RPE 8

D) Assisted Hip Airplane stretch - 6x10 secs, 2 at each hip angle x 3 sets - left leg

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


F) Wall Tibialis raise - in oly shoes - 3 sec eccentric - BW x12 @RPE 10

---

D) Squats -

Overhead squat - slow tempo 20kg x5, 27.5kg x5
1 low hang power snatch + 3 hang power snatch before each set

Front Squat - oly shoes - 5 secs down, 3 sec up  - 20kg x5, 45kg x5, 57.5kg x5  (+2.5kg)
1 power clean + 3 high hang power clean, with no foot movement before 45kg set

A) High bar squat - oly shoes - 5 secs down, 2 secs up  - 60kg x5,  80kg x5
2-3 sec down, controlled up - 92.5kg x17 @ RPE 7  (+2.5kg)
5 secs down, 2 secs up - 92.5kg x5

B) Low bar squat - oly shoes - 3 sec down, controlled up  - 60kg x5, 80kg x5
2 sec down, controlled up - 92.5kg x15 @ RPE 8.5

Did 17 reps on high bar main rep out set, instead of 15... just felt like too many reps in reserve, but got that quad burn on the 17th rep so stopped there.
Although a bad move in hindsight as it made the lower bar squat set way too hard!

Could have gone to 20 reps for sure. 92.5kg x20 = 195kg e1RM
Goal is 200kg, so muscle wise I'm almost there on paper, but just need to get the neural side up.
The linear progression for the next few months will go a long way towards that.

---

A) SSB reverse lunge - oly shoes, single arm supported - 2 sec down and controlled up
alternating legs - BW x12, 30kg x6
alternating legs - 50kg x20 @ RPE 8

B1) Stiff legged deadlift -  20kg x10, hook-gripped 60kg x10, 80kg x10,
straps 100kg x12 @ RPE 9

B2) RDL - hookgrip, lowered to an inch off the floor -  85kg x10 @ RPE 9
pretty hard

C) Dip - dip shrugs x 20, BW x8, +10kg x1
Dip belt 21kg x 9 @ RPE 9.5 (+10kg, -5 reps)
3 sec eccentric - Weight vest 10kg x 7 @ RPE 10

damn plates kept hitting the dip setup, will have to angle it more

---

A) Single arm dumbbell row - supported - 3 sec down - 45lbs x10, 33.5kg x11 @ RPE 9  (+1 rep)

B) Dumbbell palms facing overheard press, arms in line with ears - 15lbs x10, 35lbsx6, 45lbs x10 @ RPE 10  (+1 rep)

----
A) Dumbbell curl - 15lbs x8, 30lbs x11 @ RPE 9.5 (+1 rep)

B) Push ups
deficit - on dumbbell handles BW x10, then feet elevated 8 inches - BW x 23 @ RPE 9 (+1 rep)
Close grip triangle pushup - BW x 15 @ RPE 8

pretty tiring after dips and dumbbell press

C) Ivanko super gripper - 92lbs x10
left hand - 101lbs x13 @ RPE 10
right hand- 101lbs x13 @ RPE 8

----
A) Scarecrow W external rotations - 3 sec eccentric, controlled up - 2.5kg plate x22, x16 @ RPE 7
B) High to low band pull aparts - palms up - Jump stretch light band x 22 @ RPE 8
C) Wall band spider crawl - arms bent at 90 degrees, palms facing, Rogue small light band - 5 trips up/down x 1 set